Meal Prep E-Book

Anna Oakley Maci

• Herausgeber: MarkHollis
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Meal Prep, otherwise known as meal preparation is the key to striking a balance between eating clean, eating healthy,  weight loss and managing our busy schedules, our time and various demanding engagements that we have to attend to  every blessed day. In this book, Meal Prep: 100 Delicious, Easy, And Healthy Meal Prep Recipes For Weight Loss & Plan Ahead Meals, you  will learn a total yet simple approach to meal preparation and 100 easy to prepare, exotic, tasty and very healthy  recipes that will keep you fit, lean and healthy. This book focuses on what is generally referred to as 'clean eating', each page centers on realistic, professional  and step by step approaches to clean eating and the classes of recipes that will give you complete enjoyment without  getting bored!  In this book you will learn… -Meal prep breakfast, lunch and dinner recipes -One pot meal prep recipes  -Meal prep chicken recipes  -Meal prep soup recipes  -Meal prep dessert and snack recipes  -Meal prep veggie recipes -Meal prep muffin tin, cup & mug recipes -Meal prep wrap recipes  -Meal prep salad recipes, and much more Adequately preparing your meals beforehand means you will avoid eating unhealthy foods and still maintain your  productivity as a student, parent or worker. I can assure you that the principles and recipes in this book will  transform your health, eating habits and your life in general.   

Leseprobe

MEAL PREP

100 Delicious, Easy, And Healthy Meal Prep Recipes For Weight Loss & Plan Ahead Meals

(Meal Planning, Batch Cooking, Clean Eating & Meal Plan Recipes)

Table of Contents

Title Page

Meal Prep: 100 Delicious, Easy, And Healthy Meal Prep Recipes For Weight Loss & Plan Ahead Meals

Scrumptious Mexican Chicken Rice Meal Prep Recipe

Meal Prep Seasoned Vegetables Chicken Recipes

Healthy Meal Prep Vegetables & Roasted Chicken Recipe

Meal Prep Chicken Zucchini Pasta Recipe

Meal Prep Baked Chicken Pesto Recipe

Meal Prep Delicious Jambalaya for Children

Chard Barley & Balsamic Chicken Meal Prep Recipe

Appetizing Chicken Burrito Meal Prep Recipe

Meal Prep Oatmeal With Maple Sautéed Apples, Coconut & Amaranth Recipe

Healthy Meal Prep Fig Porridge & Buckwheat Recipe

Tasty Quinoa Buddha Meal Prep Bowl

Meal Prep Zucchini Boat Taco Recipe

Tasty Vegetable & Lentil Stuffed Omelette Meal Prep Recipe

Meal Prep Hot Peanut Sauce & Chicken Satay

Asian Chicken And Zoodles Meal Prep Recipe

Healthy Orange Sesame Chicken Meal Prep Recipe

Meal Prep Tasty & Delicious Chicken Recipe From Santa Fe

Meal Prep Tikka Masala Recipe

Meal Prep Rice, Veggies & Chicken From Asia

Meal Prep Exotic Chicken Recipe From Greece

Tasty sweet potato chicken Recipe

Cauliflower Rice, Lime Chicken Meal Prep Recipe

Meal Prep Bibimbap Recipe

Egg Noodles And Beef Curry Meal Prep Recipe

Meal Prep Toasted Almonds, Pomegranates with Lemon-Dijon Chicken Salad Recipe

Meal Prep Cranberry Chicken Meatball Recipe

Tasty Meal Prep Chicken “Fried” Recipe

Meal Prep Hazelnut Orzo Lemon Chicken Recipe

Delicious Baked Chicken Pesto Meal Prep Recipe

Meal Prep Lime-Peanut Chicken Bowls

Meal Prep Rice, Veggies & Teriyaki Chicken Recipe

Sumptuous Chicken Teriyaki Stir-Fry Recipe

Meal Prep Honey Sesame Chicken Recipes

Carnitas Burrito Meal Prep Recipe

Lemongrass Carrots Meatballs Meal Prep Recipe

Meal Prep Chicken Farro

Turkey Taco Bowls Meal Prep Recipe

Vegetables and Pesto Chicken Meal Prep Recipes

Meal Prep Sweet Potatoes, Broccoli & Baked Chicken Recipe

Meal Prep Egg Cups Recipe

Healthy Thai Meal Prep Coconut Instant Noodle Recipe

Meal Prep Egg Muffin Vegetable & Bacon Recipe

Meal Prep Chicken Tacos Mexican Recipe

Meal Prep Chicken Pot Pie

Meal Prep Chocolaty Cranberry Yogurt Muffins

Meal Prep Tuna Collard Wraps Stuffed With Veggies

Meal Prep Spinach Stuffed Sweet Potato & Italian Chicken Recipe

Delicious Meal Prep Burritos

Delicious Pesto Chicken Pita Pocket Recipe

Meal Prep Chicken Lettuce Wrap

Chicken Burrito, Quinoa & Collard Greens Meal Prep Recipe

Meal Prep Chicken Wrap & Reduced Fat Pesto Recipe

Meal prep Peanut Wrap Recipe

Tasty Peach Salsa & Chili Chicken Quesadillas

Tasty Lettuce Wraps & Turkey

Meal Prep Tasty Pineapple Chicken Recipe

Honey Spicy Chicken Meal Prep Recipe

Meal Prep Chicken Fajita Recipe

Meal Prep Red Curry Chicken Thai Recipe

Spicy & Tasty Chicken Drumstick Meal Prep Recipe

Meal Prep Grilled chicken, Spinach and Strawberry Salad

Meal Prep Delicious Chicken Succotash

Meal Prep Baked Garlic Honey Chicken Recipe

Meal Prep Chicken Pad Thai Recipe

Meal Prep Quinoa Chicken Teriyaki Recipe

Sweet Potato & Chicken Shawarma Meal Prep Recipe

Meal Prep Pizza Chicken Recipe

Yummy Meal Prep Chicken Bowls

Pecan Salad, Apple & Chicken In A Jar

Harvest Chicken Salad Meal Prep Recipe

Meal Prep Ratatouille Barley Salad Recipe

Meal Prep Quinoa Chickpea Salad Recipe

Meal Prep Citrus Sesame Kale Salad Recipe

Meal Prep Kale Chicken Caesar Salad

Meal Prep Non-fat Yogurt & Curried Chicken Salad Recipe

Meal Prep Tomato Farro Salad Recipe

Meal Prep Quinoa, Aragula & Berry Salad with Lemon-Chia Seed Dressing

Mexican Quinoa Salad With Orange Lime Dressing

Healthy Aragula & Apple Salad With Maple Tahini Dressing

Meal Prep Garlic Green Bean Recipe

Meal Prep Quinoa chicken Soup Recipe

Meal Prep Sweet Potato Caribbean Soup Recipe

Meal Prep Vegetable Soup Recipe

Meal prep Butternut Squash Thai Soup Recipe

Meal Prep Chocolaty Granola Bars

Meal Prep Healthy Black Bean Brownies Recipe

Meal Prep Banana Ice Cream Recipe

Meal Prep Healthy Chocolate Cupcakes with Cashew Cream

Meal Prep Coconut Berry Cream Cake

Meal Prep Pitted dates Tahini Recipe

Healthy Coconut Whipped Cream Chia Pudding Recipe

Tasty Banana Bread Cookies Meal Prep Breakfast Recipe

Meal Prep Sweet Potato Pancakes

Meal Prep Butternut Squash Pasta with Chicken Recipe

Delicious Italian Chicken, Veggies Bowl

Sweet Potato & Turkey Sausage Meal Prep Recipe

Mushroom Zoodles And Shrimp Meal Prep Recipes

Meal Prep Tasty Sweet Potatoes

Healthy Meal Prep Sweet Potato Chicken Bake

Meal Prep Healthy Broccoli Recipe

ANNA OAKLEY MACI

Copyright © 2017 Anna Oakley Maci

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability

The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book.

If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.

This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

INTRODUCTION

CHAPTER ONE - HOW TO MEAL PREP

CHAPTER TWO - ONE POT MEAL PREP RECIPES

Scrumptious Mexican Chicken Rice Meal Prep Recipe

Meal Prep Seasoned Vegetables Chicken Recipes

Healthy Meal Prep Vegetables & Roasted Chicken Recipe

Meal Prep Chicken Zucchini Pasta Recipe

Meal Prep Baked Chicken Pesto Recipe

Meal Prep Delicious Jambalaya for Children

Chard Barley & Balsamic Chicken Meal Prep Recipe

CHAPTER THREE - BREAKFAST, LUNCH AND DINNER MEAL PREP RECIPES

Appetizing Chicken Burrito Meal Prep Recipe

Meal Prep Oatmeal With Maple Sautéed Apples, Coconut & Amaranth Recipe

Healthy Meal Prep Fig Porridge & Buckwheat Recipe

Tasty Quinoa Buddha Meal Prep Bowl

Meal Prep Zucchini Boat Taco Recipe

Tasty Vegetable & Lentil Stuffed Omelette Meal Prep Recipe

Meal Prep Hot Peanut Sauce & Chicken Satay

Asian Chicken And Zoodles Meal Prep Recipe

Healthy Orange Sesame Chicken Meal Prep Recipe

Meal Prep Tasty & Delicious Chicken Recipe From Santa Fe

Meal Prep Tikka Masala Recipe

Meal Prep Rice, Veggies & Chicken From Asia

Meal Prep Exotic Chicken Recipe From Greece

Tasty sweet potato chicken Recipe

Cauliflower Rice, Lime Chicken Meal Prep Recipe

Meal Prep Bibimbap Recipe

Egg Noodles And Beef Curry Meal Prep Recipe

Meal Prep Toasted Almonds, Pomegranates with Lemon-Dijon Chicken Salad Recipe

Meal Prep Cranberry Chicken Meatball Recipe

Tasty Meal Prep Chicken “Fried” Recipe

Meal Prep Hazelnut Orzo Lemon Chicken Recipe

Delicious Baked Chicken Pesto Meal Prep Recipe

Meal Prep Lime-Peanut Chicken Bowls

Meal Prep Rice, Veggies & Teriyaki Chicken Recipe

Sumptuous Chicken Teriyaki Stir-Fry Recipe

Meal Prep Honey Sesame Chicken Recipes

Carnitas Burrito Meal Prep Recipe

Lemongrass Carrots Meatballs Meal Prep Recipe

Meal Prep Chicken Farro

Turkey Taco Bowls Meal Prep Recipe

Vegetables and Pesto Chicken Meal Prep Recipes

Meal Prep Sweet Potatoes, Broccoli & Baked Chicken Recipe

CHAPTER FOUR - MUFFIN TINS, CUPS AND MUG MEAL PREP RECIPES

Meal Prep Egg Cups Recipe

Healthy Thai Meal Prep Coconut Instant Noodle Recipe

Meal Prep Egg Muffin Vegetable & Bacon Recipe

Meal Prep Chicken Tacos Mexican Recipe

Meal Prep Chicken Pot Pie

Meal Prep Chocolaty Cranberry Yogurt Muffins

CHAPTER FIVE - MEAL PREP WRAPS

Meal Prep Tuna Collard Wraps Stuffed With Veggies

Meal Prep Spinach Stuffed Sweet Potato & Italian Chicken Recipe

Delicious Meal Prep Burritos

Delicious Pesto Chicken Pita Pocket Recipe

Meal Prep Chicken Lettuce Wrap

Chicken Burrito, Quinoa & Collard Greens Meal Prep Recipe

Meal Prep Chicken Wrap & Reduced Fat Pesto Recipe

Meal prep Peanut Wrap Recipe

Tasty Peach Salsa & Chili Chicken Quesadillas

Tasty Lettuce Wraps & Turkey

CHAPTER SIX - MEAL PREP CHICKEN RECIPES

Meal Prep Tasty Pineapple Chicken Recipe

Honey Spicy Chicken Meal Prep Recipe

Meal Prep Chicken Fajita Recipe

Meal Prep Red Curry Chicken Thai Recipe

Spicy & Tasty Chicken Drumstick Meal Prep Recipe

Meal Prep Grilled chicken, Spinach and Strawberry Salad

Meal Prep Delicious Chicken Succotash

Meal Prep Baked Garlic Honey Chicken Recipe

Meal Prep Chicken Pad Thai Recipe

Meal Prep Quinoa Chicken Teriyaki Recipe

Sweet Potato & Chicken Shawarma Meal Prep Recipe

Meal Prep Pizza Chicken Recipe

Yummy Meal Prep Chicken Bowls

CHAPTER SEVEN - MEAL PREP SALAD RECIPES

Pecan Salad, Apple & Chicken In A Jar

Harvest Chicken Salad Meal Prep Recipe

Meal Prep Ratatouille Barley Salad Recipe

Meal Prep Quinoa Chickpea Salad Recipe

Meal Prep Citrus Sesame Kale Salad Recipe

Meal Prep Kale Chicken Caesar Salad

Meal Prep Non-fat Yogurt & Curried Chicken Salad Recipe

Meal Prep Tomato Farro Salad Recipe

Meal Prep Quinoa, Aragula & Berry Salad with Lemon-Chia Seed Dressing

Mexican Quinoa Salad With Orange Lime Dressing

Healthy Aragula & Apple Salad With Maple Tahini Dressing

CHAPTER EIGHT - MEAL PREP SOUP RECIPES

Meal Prep Garlic Green Bean Recipe

Meal Prep Quinoa chicken Soup Recipe

Meal Prep Sweet Potato Caribbean Soup Recipe

Meal Prep Vegetable Soup Recipe

Meal prep Butternut Squash Thai Soup Recipe

CHAPTER NINE - MEAL PREP DESSERTS AND SNACK RECIPES

Meal Prep Chocolaty Granola Bars

Meal Prep Healthy Black Bean Brownies Recipe

Meal Prep Banana Ice Cream Recipe

Meal Prep Healthy Chocolate Cupcakes with Cashew Cream

Meal Prep Coconut Berry Cream Cake

Meal Prep Pitted dates Tahini Recipe

Healthy Coconut Whipped Cream Chia Pudding Recipe

Tasty Banana Bread Cookies Meal Prep Breakfast Recipe

Meal Prep Sweet Potato Pancakes

CHAPTER TEN – MEAL PREP VEGGIE RECIPES

Meal Prep Butternut Squash Pasta with Chicken Recipe

Delicious Italian Chicken, Veggies Bowl

Sweet Potato & Turkey Sausage Meal Prep Recipe

Mushroom Zoodles And Shrimp Meal Prep Recipes

Meal Prep Tasty Sweet Potatoes

Healthy Meal Prep Sweet Potato Chicken Bake

Meal Prep Healthy Broccoli Recipe

INTRODUCTION

I wouldn't mind if we could add more hours to the day, as 24 hours seems to be very inadequate for me to tick off everything on my TODO list and live in. As a worker, student or parent, our whole lives and schedules have become really busy, and it has become very impractical to cook meals on a daily basis at home. Due to our very busy schedules, we eat handy foods or junks regularly. Meal Prep, otherwise known as Meal Preparation is the way out of this disorder.

Meal prep has diverse meaning to every individual; as a person you have to discover what suits you. Most importantly, the time you spend cooking everyday should become much reduced; and eating should become a more healthy and effortless routine every week.

Finding a meal prep schedule that will suit your person requires a lot of practice and probable occasional failure until a successful routine is reached. You can meal prep you breakfast, lunch, dinner and snacks to your liking and way of life.

Before you start to meal prep, buy good meal prep glass or Tupperware containers that are Bisphenol A (BPA) free and are equivalent in size, because the sizes of these containers are a major concern as they need to fit easily into your refrigerator when you stack every week.

1. Have a well laid out arrangement.

Before you start to meal prep you need to have a plan, you need a carefully thought out arrangement because meal prepping can be overwhelming to first timers and cooking meals that will last a full week can be daunting even to a meal prep pro. Make sure your arrangement is very convenient and easy to achieve. As a beginner, I will suggest that you start out with making 2-3 day meal prep at first and gradually increase the number of days as you become better.  Know what you want to cook and for what time of the day, and try as much as possible to organize it into your whole week, starting out with a few days at first. Writing out your snack, breakfast lunch and dinner is a great way to start before you go grocery shopping. Write out how much ingredients you will need for a 2-3 day time and make them into a grocery shopping list to get the needed ingredients.

2. How to go about Meal Prep

People prep their food in different ways; prep your food to your liking. It is possible to prep and eat tasty meals and still eat healthy. Try out several healthy food varieties as you meal prep, so that you don't get tired of eating same thing in a short while.

It could be as easy as switching sauces, spices, flavors or protein, for instance substituting turkey in a recipe for fish once a while.

3. Your Timing is crucial

Prepare few days meal at a time if you are just starting out as a meal prep rookie. The time allotted to meal prep is totally at your discretion. You can meal prep once or twice in a week or meal prep every night. How much time you spend to meal prep depends on what you have in mind. The time spent stir frying is different from the time spent chopping and arranging fruits, nuts, snacks, vegetable sticks or salads that are always fresh, into meal prep containers. Writing down the time and breaking your meal prep routine into sections on paper can really be helpful in maximizing time and being efficient.

4. Meal Prep Lifestyle

Meal prepping is designed to make things easier despite your busy schedule every day, but you don't have to make all your meals ahead. Your chicken breast can be marinated, refrigerated and then thawed when needed to cook. You could make your sauces in very large quantities and have them refrigerated for later use. You can also wash nuts and fruits and portion them in meal prep containers or jars and store them, to be easily eaten on the go. Whole meal pasta, brown rice and quinoa are carbohydrates that should be cooked ahead as they take time to cook.

CHAPTER ONE - HOW TO MEAL PREP

Meal prep should be fun! Stick to these guidelines and you will meal prep easily and do away with the clumsiness and lack of order.

The success recorded in meal prepping is tied to a plan, a well laid out and written arrangement of every little detail. This arrangement prevents mismanagement and forgetfulness. Before meal prepping, remember these salient guidelines.

a) Have a regular meal prep schedule

Sunday is a very good time, as it is a general holiday among fitness enthusiast. Meal prepping on Sunday can really help to keep meals fresh during the week, as Sunday happens to be the closest day to the start of a new week.

On the other hand, making all your meal prep in a day will amount to so much food and time spent; and your choice of protein and the way you cook it will determine how long it will last before starting to stink.

You can also share meal prep into 2 different days of the week. This will save time and certainly conserve your meal's quality.

Wednesdays and Sundays are a great time to meal prep, nevertheless you can fix a time that suits you time and schedule.

b) Be a meal mathematician

Plan and calculate the exact amount of meals you are prepping and the quantity of ingredients to make those meals.  Write and arrange the number of days and meals needed for those days every time you meal prep. Meal prep for breakfast, lunch, dinner, or snacks, or you can prep only your lunch for a whole week. It depends totally on what works for you.

What is most important is to know what you want and plan it out properly.

c) Keep it simple

The fancier the recipe, the poorer it tastes after a few days in meal prep containers. Variety is important when meal prepping to avoid boredom after repeating meals, week after week. Endeavor to keep it simple, it saves you time and energy and ensures that your meals stay a while longer.  Make sure you chose easy to cook foods that can be packaged in bulk, and that store well.

The list below are healthy options to consider when meal prepping

Protein: fish, low fat beef jerky, roast beef, ham, turkey breast, flank steak, pork tenderloin, lean ground beef and chicken breast.

Healthy oils: almond butter, peanut butter, coconut oil, olive oil, pumpkin seed oil, pistachios, pecan, walnuts and almond oil.

Carbohydrates: Bread, whole grain tortillas, wild rice, brown rice, couscous, quinoa and oats.

d) Get more ingredients from the grocery store nearest to you

It is very important and necessary to go shopping for groceries before you meal prep, so as not to get stranded with the left over from your pantry or refrigerator. You won't be able to cook more than 1 or 2 meals with left over ingredients. 

When you have a complete knowledge of what you want to meal prep, be sure you all you need. When you have it all carefully thought out, written and planned, your visit to the grocery store will be more efficient. Schedule your grocery store visit every now and then. Having a freezer can save you time and reduce the number of trips you make to the store.

e) Get a padded meal backpack/bag or a cooler

Carrying several meal prep containers combined with briefcase and gym bag can really be frustrating. A padded meal backpack, bag or cooler can save the day. Their regulated temperature can aid the reduction of food-borne diseases.

If you are meal prepping frequently, then you may have to consider the padded meal bag/backpack option.

CHAPTER TWO - ONE POT MEAL PREP RECIPES

Scrumptious Mexican Chicken Rice Meal Prep Recipe

Preparation Time: 5 minutes

Cook Time: 15 minutes

Ingredients

Makes 4 servings

1 tablespoon olive oil

1 teaspoon salt

4 chicken breasts

1 teaspoon garlic powder

1 tablespoon chili powder

1/2 cup Corn

1 teaspoon cumin

1 diced red pepper

2 small sliced red onions

1 diced yellow pepper

1 diced green pepper

3/4 cup fresh salsa

2 cups brown rice, cooked

1/4 cup (shared) feta cheese, if desired

1/3 cup chopped cilantro

Instructions

1. Add olive oil to a jumbo sized skillet over medium high heat.

2. Transfer chicken breasts into the skillet and cook for 2 minutes.

3. Stir in garlic powder, cumin, chili powder and salt into the skillet.

4. Stir to combine and cook for 4 more minutes.

5. Add bell peppers, corn and red onion into the skillet and cook for 3 to 4 minutes.

6. Add salsa and brown rice into the skillet and stir well to combine.