Meal Prep Cookbook For Beginners E-Book

Joey McCoy

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

Veröffentlichungsjahr: 2017

Beschreibung

Work, school, assignments, schedules and responsibilities can be really demanding on a day to day basis - making you wish you had more hours in your day. Meal Prep, otherwise known as Meal Preparation helps you achieve living healthy, clean eating, rapid weight loss and more. In this book, you will learn how to meal prep, cut your cooking time appreciably, eat delicious meal prepped meals and lose weight rapidly.  This book includes 120 meal prep recipes written with a simple, clear yet detailed approach - you will find      -Breakfast lunch & dinner recipes      -Rice & pasta recipes     -Vegetable recipes      -Chicken recipes      -One pot recipes     -Snacks nibbles & dessert recipes     -Beverage recipes     -Salad recipes     -Cups mugs & muffin recipes      -Soup recipes and more Enjoy the limitless possibilities of meal prepping; stay healthy, eat clean and lose that weight.  

Leseprobe

Meal Prep Cookbook For Beginners

Best 120+ Clean Eating Weight Loss Recipes - Batch Cooking Healthy Make Ahead Meals

JOEY MCCOY

Copyright © 2017 Joey McCoy

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.

Contents

INTRODUCTION

NOW IS RIGHT!

Write Your Goals Out

Have a Plan

MEAL PREP 101

RICE & PASTA MEAL PREP RECIPES

Veggie Beef Fried Rice

Cauliflower Rice with Lime Cilantro Chicken

Meal Prep Fajita Bowls

Meal Prep Lo Mein Chicken Noodles

Mexican Fiesta Chicken Rice Bowls

Rice, Veggies & Chicken Asian Style Meal Prep

Meal Prep Delicious Zoodles

Delicious Quinoa Bowls

Pesto With Noodles Or Zoodles (Meal Prep)

Meal Prep Chicken Butternut Squash Pasta

VEGETABLE MEAL PREP RECIPES

Green Veggies Sesame Noodles

Apple Cider Sweet Potato Chili (Meal Prep)

Veggie-Stuffed Tuna Collard (Meal Prep) Wraps

Veggie Packed Omelet & Delicious Lentil Recipe

Slivered Brussels Sprouts, Kale Soba Noodles and Sesame Dressing

Avocado Black Bean Plantain Veggie Burgers

Garlic Zoodle (Meal Prep)

Spicy & Delicious Cauliflower (Meal Prep)

Spaghetti Squash With Turkey Marinara

Stuffed Zucchini With Taco Filling (Mexican Meal Prep)

Garlic Shrimp Zoodles

BREAKFAST, LUNCH & DINNER MEAL PREP RECIPES

Pumpkin Spice Pancake (Meal Prep)

Oatmeal Blackberry Cookies

Baked Oatmeal Cups with Walnuts & Raisins

Stir Fry Broccoli & Skinny Beef

Sriracha Honey Glazed Meal Prep Meatballs

Meal Prep Banana Nut Oats

Quinoa & Veggie Stew (Meal Prep)

Meal Prep Broccoli & Spinach Strata

Yummy Guacamole Meal Prep

Confetti Slaw Black Bean Meal Prep

Vanilla Cashew Milk (Meal Prep)

White Bean Lemon Dip (Meal Prep)

Banana Peanut Butter Oat Meal

Quinoa Buddha Bowl (Meal Prep)

Oatmeal With Maple Sautéed Apples, Coconut & Amaranth

Meal Prep Coconut Shrimp

Fig Porridge & Buckwheat (Meal Prep)

CHICKEN MEAL PREP RECIPES

Chicken Burrito Bowls (Meal Prep)

Delicious Veggies & Chicken

Sweet Potato Fry Bowls With Chicken Shawarma

Jerk Chicken (American Meal Prep)

Meal Prep Chicken Tex-Mex Bowls

Stir-Fry Teriyaki Chicken

Greek Meal Prep Chicken Bowl

Spicy Sweet Potato Chicken Bowls

Meal Prep Peanut-Lime Chicken

Meal Prep Chicken Pizza

Sesame Honey Chicken Meal Prep Bowls

Roasted Sweet Potato & Barbecue Chicken

Delicious Pesto Chicken Pita Pockets

Seasoned Veggie Chicken Meal Prep

Chicken Rice (Mexican Meal Prep)

Veggie Chicken Quinoa Stew

Chickpea & Chicken Stew (Meal Prep)

Parmesan Chicken Tender (Meal Prep)

Delicious Salsa Chicken (Meal Prep)

Meal Prep Ginger Honey Pineapple Chicken

Lime Quinoa Honey Chipotle Chicken Meal Prep Bowls

Chicken Zucchini Pasta (Meal Prep)

Vegetables & Roasted Chicken (Healthy Meal Prep)

Yummy Chard Barley & Balsamic Chicken

Baked Chicken Pesto (Meal Prep)

ONE POT MEAL PREP RECIPES

Quinoa Meal Prep

Cornmeal Apple Meal Prep Muffins

Sweet Asparagus Meal Prep Soup

Orange Cranberry Meal Prep Muffins

Chicken Lasagna Meal Prep

SNACKS NIBBLES & DESSERT MEAL PREP RECIPES

Ginger Chia Seed Pudding & Grapefruit (Meal Prep)

Hot Nut & Seed Clusters (Meal Prep)

Sweet Potato Pancake (Meal Prep)

Cake Batter Chia Pudding (Meal Prep)

Chocolate Cashew Cream Meal Prep Cupcake

Lemon Cream (Meal Prep)

Healthy Banoffee Pie Meal

Coconut Cream Berry Meal Prep Cake

Vanilla Cinnamon Pancakes (Meal Prep)

Black Bean Brownies Without Flour (Meal Prep)

Delicious Egg Meal Prep Wraps

Meal Prep Banana Strawberry Oats

Chicken Skewers & Green Sauce (Peru Meal Prep)

Oat-bake (Meal Prep)

Meal Prep Home-style Meatloaf

Rolled Oats Chocolate Chip Cookies

Chia Date & Almond Vanilla Protein Bar

Chocolate Chip Banana Protein Bars

Meal Prep Protein Brownies

Protein Key Lime Cheesecake (Meal Prep)

Parmesan Garlic Herb Roasted Chickpea

Coconut Raw Balls With Peanut Butter

Zucchini Meal Prep Chips

Meal Prep Egg Humus Carrot

BEVERAGE MEAL PREP RECIPES

Banana Strawberry Green Smoothies

Green Pina-Colada Smoothies (Meal Prep)

Pineapple Orange Meal Prep Smoothies

Peach Strawberry Smoothie (Meal Prep)

Mango Berry Meal Prep Smoothie

Mango Avocado Creamy Smoothie

CUPS, MUGS & MUFFIN MEAL PREP RECIPES

Rainbow Veggie Egg Meal Prep Cups

Cranberry Chocolate Chip Yogurt Muffins

Cinnamon Apple Meal Prep Muffins

Caramel Tahini Meal Prep Cup

Small Turkey Meatloaf Muffin Recipe

Protein Baked Oatmeal Cups With Chocolate Peanut Butter

Chocolate Mug Meal Prep Cake

Vanilla Cinnamon Cheesecake Meal Prep Muffin

SALAD MEAL PREP RECIPES

Pecan Salad With Apple & Chicken

Taco Salad Meal Prep

Pasta Salad With Italian Dressing

Potato Green Bean Mustard Honey Salad

Healthy Quinoa Curry Salad

Maple Mustard Dressing With Lentil Salad

Maple Tahini Dressing with Arugula Apple Salad

Lentil Veggie Meal Prep Salad

Mexican Meal Prep Quinoa Salad With Lime Orange Avocado Dressing

Arugula Berry Quinoa Salad With Chia Seed-Lemon Dressing

Chicken Taco Salad with Cilantro-Lime Dressing Recipe

Shredded Chicken Salad (Asian Meal Prep)

Quinoa Salad (Greek Meal Prep)

Meal Prep Chickpea Salad

SOUP MEAL PREP RECIPES

Creamy Tomato Soup

Autumn Minestrone Soup

Turmeric Chicken Soup

INTRODUCTION

Being busy is great! But it can also affect other areas of our lives, like what we eat, how we eat, when we eat and more. Cooking meals everyday is not really feasible considering the numerous assignments, schedules and responsibilities we are saddled with. Eating junks or handy meals becomes a norm and our body suffers for it. Meal Prep which is also known as Meal Preparation is all the help you need.

Starting on the meal prep journey can be slightly overwhelming at first, but as you get a hang of it, it becomes something you do without stress. Meal prepping simply means planning your meals and preparing them ahead. The benefits of meal prepping cannot be underestimated, from the cheaper costs when compared to eating in restaurants and buying lunch, to the rapid weight loss gotten from healthy and clean eating. Meal prepping will save you the precious time spent trying to cook early in the morning or late at night. One of the wonders of meal prep is that it helps you get organized as a student, worker, parent or single. Any fitness enthusiast will tell you that meal prepping is one secret to loosing excess weight in no time.

NOW IS RIGHT!

Start now and do not procrastinate. Here are some ideas that will help you get started without stress...

Write Your Goals Out

Your goals written out will help you stay focus and disciplined. Write out things like; meal prepping to free up more time, meal prepping to save money, meal prepping to build muscle, meal prepping for fat loss, meal prepping for weight loss and more.

Have a Plan

Planning is important to the success of meal prepping. You have to plan what groceries to buy when you go shopping, make sure you have a comprehensive written list. Having a meal prep time (Sunday is a good day) is another way to go when you are starting out as a meal prepper; prepping little quantities of meals per time. As a meal prep beginner, I'll suggest you prep your meals twice weekly, it is best to make little amounts of meals per time until you gradually get a handle of meal prepping. Lastly plan out your meals on paper, write out a healthy list of Proteins, carbohydrates, plant-based options, veggies, fruits, oils, nuts, seeds and so on.

MEAL PREP 101

Meal prepping is not as hard as it may seem; the following principles will guide and help you to become a professional meal prepper, lose weight rapidly, live healthy and stay fit.

  Planning your time before meal prepping; pick a convenient day and plan towards it.

  Being accurate with your figures. It is important that you know the number of days you are prepping for and the number of meals.

  Being disciplined, focused and maintaining your meal prepping schedules.

  Keeping it simple. The fancier a meal gets, the shorter its shelf/storage life.

  To curb the eventualities of getting stranded while meal prepping, keep a list and shop for your groceries.

  Going for meals that are easy to prepare and that store well as bulk packaged meals.

  Laying out your arrangement well. It makes meal prepping easier and faster.

  Preparing ahead, marinating chickens ahead, preparing and refrigerating sauces ahead. Fruits and nuts can also be prepared and stored in refrigerators until ready for use.

  Your meal prep schedule should be habitual.

  Going for healthy meal prep options. Below are good options to choose from.

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

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

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

  Storing your meals well. Getting the right containers, coolers, meal backpack or bags to make storage while on transit to work or school easier.

Welcome to a new world of living healthy, fit and organized.

RICE & PASTA MEAL PREP RECIPES

Veggie Beef Fried Rice

Preparation Time: 10 minutes

Cook Time: 15 minutes

Refrigeration Time: 1-2 days

Serves: 4 servings

Ingredients

12 oz. top sirloin steak (place in the freezer for 10 minutes)

4 large eggs

4 tsps (divided) olive oil

1 tsp ginger, grated

2 tsps garlic, minced

6 cups assorted chopped (asparagus, broccoli, carrots, bell peppers, onions, etc) vegetables

10 oz. cooked rice

1 tsp Sriracha sauce

1/4 cup soy sauce, reduced-sodium

Preparation

1. Add olive oil into a big skillet over med-high heat.

2. Add cut sirloin steak into the hot skillet.

3. Cook until steak is brown at the edges and is no more red in the middle, for 2-4 minutes. Stir from time to time.

4. Take off heat and drain sirloin steak on paper towels.

5. Grease empty skillet with nonstick cooking spray.

6. Combine ginger, garlic and eggs into the prepared skillet.

7. Stir thoroughly until eggs are scrambled.

8. Cook rice according to directions on the package.

9. In the now empty skillet, add the remaining olive oil.

10. Add veggies and stir fry until the veggies are crisp-soft for 3-5 minutes on med-high.

11. Lower heat to med-low and add cooked eggs, cooked beef and cooked rice into the veggies in the skillet.

12. Stir veggie rice and protein mixture until well combined.

13. Combine Sriracha and soy sauce together into a bowl and dribble over veggie mixture and stir to incorporate.

14. Cook for 1-2 minutes, stirring until the mixture is warmed.

15. Let sit for a while and serve into meal prep containers.

16. Cover and refrigerate for up 1-2 days.

Cauliflower Rice with Lime Cilantro Chicken

Preparation Time: 20 minutes

Cook Time: 29 minutes

Refrigeration Time: 4 days

Serves: 4 servings

Chicken Ingredients

2 tbsps olive oil

1 pound chicken breast, boneless & skinless

1/4 cup lime juice

Pepper and salt, to taste

2 tsps minced garlic

1/3 cup freshly chopped cilantro

1/2 tsp honey

1/8 tsp sea salt

Cauliflower Rice Ingredients

3 cups cauliflower rice

2 tbsps olive oil

1 tsp ground cumin

2 tsps garlic powder

1/2 cup black beans

1/8 sea salt

1/4 cup (raw) red onion

Bowl Ingredients

1 chopped avocado

1 cup cherry halved tomatoes

Preparation

1. In a big skillet over med-high heat, heat the olive oil.

2. Saute the chicken in the hot oil, for 5-8 minutes per side.

3. Remove from heat and set aside for 20 minutes, before cutting into slices.

4. Add the sliced chicken and every other chicken ingredient into a big bowl and toss until well coated before placing in a refrigerator.

5. In a big skillet over med-heat, add the olive oil.

6. Add the spices and the cauliflower rice into the hot oil in the skillet and cook for 5 minutes.

7. Stir in the black beans, cook for 2 minutes and stir in the red onions.

8. Share 1/4 of an avocado, 1/4 cup tomatoes, riced cauliflower and chicken into each meal prep container.

9. Cover and refrigerate for up to 4 days.

Meal Prep Fajita Bowls

Preparation Time: 15 minutes

Cook Time: 20 minutes

Refrigeration Time: 4 days

Serves: 6 servings

Ingredients

1 1/2 pounds chicken breasts, Cut into 1" bite-sizes

3 cups brown or white rice, cooked

1 onion, thinly sliced

4 (any desired color) bell peppers, thinly sliced

1/2 cup salsa

1/4 cup olive oil

Seasoning

1/2 tsp cumin

1 tbsp chili powder

1/2 tsp oregano

1 tsp garlic powder

1 tsp seasoning salt

1/4 tsp black pepper

Top With (If desired): Lime, avocado, sour cream, cilantro, salsa, green onions, tomatoes, cheddar cheese

Preparation

1. Heat up oven to 425ºF.

2. Add every seasoning ingredient and the olive oil into a bowl, stir until combined and set aside.

3. Toss chicken pieces with half of the seasoning and olive oil mixture until evenly covered.

4. Toss the remaining seasoning and olive oil mixture with the sliced onions and bell peppers.

5. Add mixture to a pan lined with parchment paper, transfer into the preheated oven and bake until well cooked, for about 20-22 minutes.

NOTE: Stir the mixture half way through.

6. Share into salsa, cheese, veggies, chicken and rice into 6 meal prep containers, top with desired toppings, cover and refrigerate for up to 4 days.

Meal Prep Lo Mein Chicken Noodles

Preparation Time: 15 minutes

Cook Time: 3 hours 30 minutes

Refrigeration Time: 3 days

Serves: 3-4 servings

Ingredients

Black pepper and salt, as necessary

1 lb chicken breasts or thighs, boneless & skinless

Sauce Ingredients

3 tbsps oyster sauce

2/3 cup chicken broth, low sodium

3 tsps hoisin sauce

2 tbsps soy sauce, low sodium

2 minced cloves garlic

2 tsps honey

1/2 tsp red chili pepper flakes (if desired)

½ tbsp fresh ginger, minced

Noodle Ingredients

2 cups (washed & sliced) baby bok choy

2 cups cooked spaghetti noodles or fresh lo mein noodles

½ cup carrots, matchstick

1 red (seeded & thinly sliced) bell pepper

Corn starch slurry (3 tbsps cold water and 2 tbsps corn starch mixed until combined in a bowl)

Sesame seeds (optional garnish)

Preparation

1. Prepare a 4-5 qt crock pot greased lightly with non-stick cooking spray.

2. Sprinkle black pepper and salt over the chicken and place into the crock pot.

3. Add every sauce ingredient into a fairly big bowl, whisk until combined and transfer into the crock-pot.

4. Cover crock pot and cook for 3-4 hours on low or 1 hour 30 minutes to 2 hours on high.

NOTE: Stir sauce once until sauce is evenly distributed.

5. In the meantime, cook noodles according to the instructions on the package and let sit.

6. Remove the cooked chicken from the pot and shred using 2 forks.

7. Add shredded chicken, carrots, corn starch slurry, bell peppers and the bok choy into the crock pot and stir until evenly distributed.

8. Cook until the sauce thickens, for 20-30 minutes on high; stir until combined.

9. Share noodles, sauce and the chicken into 4 meal prep containers garnished with sesame seeds.

10. Cover and refrigerate for up to 3 days.

Mexican Fiesta Chicken Rice Bowls

Preparation Time: 5 minutes

Cook Time: 15 minutes

Refrigeration Time: 4 days

Serves: 4 servings

Ingredients

4 chicken breasts

1 tablespoon olive oil

1 tablespoon chili powder

1 teaspoon salt

1 teaspoon cumin

1/2 cup corn

1 teaspoon garlic powder

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 divided feta cheese (if desired)

1/3 cup chopped cilantro

Preparation

1. Heat the olive oil in a big frying pan over med-high heat.

2. Add the chicken into the hot oil, stir-fry 2 minutes and season with salt.

3. Add garlic powder, cumin and the chili powder into the oil, toss until covered and cook for 3-4 more minutes.

4. Stir in the bell peppers, corn and the red onions and cook for 3-4 more minutes.

5. Add the salsa and the brown rice, toss to coat and cook for 5 minutes.

6. Add the cilantro, stir until incorporated and take off the heat.

7. Share into 4 meal prep containers, cover and refrigerate for to 3-4 days.

TIP: Top with feta cheese, if using when ready to eat.

Rice, Veggies & Chicken Asian Style Meal Prep

Preparation Time: 15 minutes

Cook Time: 40 minutes

Refrigeration Time: 4 days

Serves: 4-6 servings

Ingredients

1 ½ cups brown basmati rice, uncooked

4-5 chicken breasts or 10 chicken tenders (cut into bite-sized pieces)

2-3 cups broccoli florets

2 cups baby carrots

1 minced large garlic clove

1 tbsp olive oil

4-5 tbsps hoisin sauce

½ cup low sodium soy sauce

1 teaspoon sesame oil

2 tbsps brown sugar

Powdered ginger

1-2 teaspoon corn starch

Pepper

Powdered garlic

Sesame seeds

Preparation

1. Cook the rice following the package instructions; add basmati rice to boiling water, lower heat until simmering, cover and follow package instructions.

2. Lightly sprinkle pepper, ginger powder and garlic powder over the chicken pieces.

3. Add 1 tablespoon to a pan over med-high heat, transfer the seasoned chicken and cook until a light brown.