Meal Prep Cookbook E-Book

Josephine Gould

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

Veröffentlichungsjahr: 2017

Beschreibung

We are often encumbered with various demanding schedules, engagements, managing our time and striking a balance between losing weight, eating healthy and eating clean. Meal prep brings that needed balance and ensures that you are fit, in good health and that you eat clean. Preparing your meals beforehand ensures a healthy eating habit and maintained daily productivity. In this book you will find 100 delicious, easy to cook and healthy meal prep recipes that will keep you lean, fit and healthy.    

Leseprobe

Meal Prep Cookbook

100 Best Clean Eating Weight Loss Recipes - Healthy Make Ahead Meal Prep Recipes

JOSEPHINE GOULD

Copyright © 2017 Josephine Gould

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

Meal Prep 101

ONE POT RECIPES

Delicious Chicken Cacciatore

Chicken & Veggie One-Pan (Meal Prep)

Delicious Autumn Quinoa

SOUP RECIPES

Butternut Squash & Roasted Chicken Soup

Turmeric Chicken Soup

RICE AND PASTA RECIPES

Mongolian Beef with Rice

Meal Prep Slow Cooker Chicken Lo Mein Noodles

Delicious Zucchini Noodles Meal Prep

Pesto with Zucchini Noodles

Cauliflower Rice & Egg Muffins

Garlic Basil Shrimp with Zoodles

Brown Rice Pilaf & Roasted Pumpkin

Cauliflower Rice with Lime Cilantro Chicken

Black Beans Chicken with Rice (Meal Prep)

Delicious Chicken Rice Meal Prep Bowls

Basmati Rice & Chicken Veggies (Meal Prep)

Butternut Squash Chicken Pasta

SALAD RECIPES

Chickpeas & Tuna Salad

Meal Prep Taco Salad Lunch Bowls

Quinoa with Spinach Salad

Crunchy Curry Quinoa Salad

Chilli Lime Salmon Salad

Delicious Avocado Chicken Salad

Garden Pasta Salad with Homemade Italian Dressing

Honey Mustard Green Bean Potato Salad

Black Bean Bowls with Confetti Slaw

Black Bean and Chicken Burrito Salad in a Mason Jar

Pulled Chipotle Chicken with Cilantro Slaw

Chicken Harvest Salad (Meal Prep)

Chicken Apple & Pecan Salad

Pasta Salad & Balsamic Steak Recipe

Avocado Chicken Sandwich Salad

BREAKFAST, LUNCH & DINNER RECIPES

Meal Prep Walnut Tacos

Apple Cinnamon Oatmeal

Meal Prep Oat banana Snack

Meal Prep Chickpea Zucchini Sweet Potatoes

Avocado Tuna Meal Prep Recipe

Taco Meal-Prep Turkey Bowls

Bean, Kale and Egg Stew

Simple Egg Wraps

Special Habanero Chilli

Healthy Tuna Meal Prep Recipe

Turkey Burgers

Roasted Red Pepper & White Bean Hummus

Maple Roasted Chickpeas

Spice Pumpkin Pancakes

Ginger & Grapefruit Chia Seed Pudding

Sweet Spicy Nut & Seed Clusters

Special Lemony White Bean Dip

Creamy Pumpkin Hummus

Meal Prep Oatmeal Cups with Raisins and Walnuts

Broccoli & Spinach Strata Meal Prep Recipe

Special Banana Nut Overnight Oats

French Blueberry Lemon Baked Toast Recipe

Slow Cooker Apple Pie Oatmeal Recipe

Steak & Grilled Cheese Sandwich Meal Prep Recipe

Baked Cheese & Steak (Meal Prep)

Delicious Taco Potatoes

Delicious Peanut Butter & Jam

Strawberry Crepes with Chocolate Almond Butter Recipe

Sausage and Sweet Potato Breakfast Casserole

Sweet Potato & Turkey Hash

Yummy Omelette Meal Prep Recipe

Egg Breakfast Cups

Meal Prep Frozen Breakfast Burritos

CHICKEN RECIPES

Spicy Chicken Meal-Prep Recipe

Delicious Kung Pao Chicken

Roast Chicken Breasts with Garbanzo Beans

Baked Marinated Chicken Meal Prep Recipe

Slow Cooker Quinoa, Veggie & Chicken Stew

Meal Prep Hawaiian Chicken Bowls

Meal-Prep Stir-Fry Chicken Teriyaki

Meal Prep Chicken Pad Thai

Couscous with Curried Chicken

Slow Cooker Cheesy Chicken Enchiladas Meal Prep

Sumptuous Honey Sesame Chicken

Bbq Chicken & Roasted Sweet Potato Meal Prep Bowls

Peanut-Lime Chicken Lunch Bowls

Baked Lime Chicken Bowls (Meal Prep)

Pizza Chicken Meal Prep

Barbecue Stuffed Sweet Potatoes

Sweet Potato & Spicy Chicken Meal Prep

Meal Prep Pineapple Chicken Bowls

Meal Prep Fajita Bowls

Pesto Veggies & Chicken (Meal-Prep)

Fiesta Chicken Rice Meal Prep Bowls

Sweet Potato & Spicy Chicken Meal Prep Bowls

Special Italian Chicken Meal Prep Bowls

Delicious Healthy Chicken and Veggies

Meal Prep Jerk Chicken Bowls

BEEF AND LAMB RECIPES

Delicious Honey Sriracha Glazed Meatballs

Delicious Mongolian Beef

Flank Soy-Ginger Steak

Roast Beef and Hummus Sandwich

Lettuce Roasted Beef Salad

BEVERAGES

Banana Strawberry Green Smoothie

Green Pina-Colada Smoothie

Pineapple Orange Smoothie

Peach Strawberry Smoothie

Mango Berry Smoothie

INTRODUCTION

Time just happens not to be enough. You wish you can have more hours in your day. You are cumbered with important things to attend to on a day to day basis - work, assignments, projects, daily responsibilities and commitments, yet there is hardly enough time to sort through all of it. 24 hours isn't just enough to fit in that entire schedule which includes, cooking delicious and healthy meals which is important to your health, weight and general well being. Due to time constraints and the enormous daily task we have to deal with; we tend to eat junks and handy foods throughout the day which harms our health, impacts on our weight, and affects our general well being.

Meal prepping, which is also known as meal preparation is the key to correcting this disorder. Meal prepping eliminates daily cooking, the probability of eating junks and handy foods; and makes eating healthier and effortless. Most people that opt for meal prepping are mainly those who are seeking to lose excess weight, burn fat and be fit, those who want to cut out unhealthy foods and junks, those seeking to eat good food on a daily basis, without having to cook everyday and so on, the list is endless. To each individual, meal prep has a peculiar significance.  Finding a meal prep routine and schedule that will work for you as an individual takes time, practice and occasional mistakes here and there until a successful meal prep schedule and routine is cultivated and reached.

Meal prepping differs from person to person - the idea is to meal prep to suit your own time and lifestyle. Someone may prefer to meal prep only dinners, another may want to meal prep breakfast and lunch. With time you will discover what works for you as an individual and fit into a successful meal prep routine.

Meal Prep 101

As a meal prep beginner or pro, one of the first few most important things you need for meal prepping are tupperware or glass containers that are Bisphenol A (BPA) free and are of equal sizes.

Refrigerator and freezer space is very important when considering what size of meal prep containers to go for, since you will stack meals on a weekly basis in your refrigerator. As beginner on the meal prep plan, this book will help you through a successful transition from being a meal prep beginner to a pro. The following are useful tips that will guide you.

a) Carefully think out each detail of meal prepping before you start. Have a well written and well laid out plan.

b) Prep a little at a time; begin with a 2-3 day meal prep and gradually increase the number of days as you get accustomed to your meal prepping routine. Meal prepping for 7 days at a go can be overwhelming even for a meal prep pro.

c) Be sure of the meals you want to cook for breakfast, lunch and dinner and make sure they are well organised for your whole week, as you start with few days first. This will help you to be efficient when shopping for groceries. Write out your needs and transform it into a shopping list.

d) Some prefer meal prepping every night, and some prefer it to be once or twice in a week. Plan your meal prepping time carefully, the time spent preparing is at your discretion. Discover what works for you and stick to it.

e) Break down your meal prep routine into sections, writing out the time allotted to each meal prep can also help to maximize time and increase efficiency.

f) Prepare varieties but still keep it simple. Preparing so many exotic dishes can be risky as the fancier a dish is the shorter its storage time. You can play around spices, sauces, proteins or flavors in some recipes and make sure you are eating varieties from time to time.

The most important thing you need to do is to discover what works for you, and in no time, you will shed that excess weight, stay fit and generally healthy.

ONE POT RECIPES

Delicious Chicken Cacciatore

Preparation Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Refrigeration Time: 3-5 days

Serves: 4

Ingredients:

3–4 slices bacon

4 chicken breasts

8 oz sliced thick mushrooms

1 cup coarsely sliced red onion

1/2 green, yellow & red bell pepper, sliced

3 tbsp olive oil

3/4 cup Mezzetti basil & homemade tomato sauce

1 medium finely chopped tomato

3 medium minced garlic cloves

1/2 cup white wine

2 tsp oregano, dry

1 tsp thyme, dry

Chopped basil leaves

Pepper & salt (to taste)

Preparation:

1. Sprinkle salt and freshly ground black pepper over the chicken until well coated.

2. Add the 2 tablespoons of oil and the chicken pieces into a skillet and cook for about 10 minutes or until the chicken is golden brown. Set aside.

3. Render the bacon in the same skillet until crispy, set aside.

4. Add mushrooms, peppers, onions and the remaining olive oil into the same skillet and cook until onion is soft.

5. Add the chopped basil, pepper, salt, oregano, thyme, garlic, white wine, tomato sauce and the chopped tomatoes and boil. Simmer over med-heat until sauce is thickened and liquid is gone.

6. Stir in bacon and the chicken pieces into the sauce and cook until chicken is well cooked and tender, for 5-7 minutes.

7. Add the chopped basil.

8. Share the mashed potatoes, quinoa or cooked rice into meal prep containers and top with the chicken cacciatore.

9. Cover and refrigerate for 3-5 days.

Chicken & Veggie One-Pan (Meal Prep)

Preparation Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Refrigeration Time: 4 days

Serves: 4

Ingredients:

½ lb Brussels sprouts

½ sweet potatoes

½ head broccoli

1 carrot

Olive oil (to taste)

1½ lbs chicken breasts

2 tbsp chopped thyme, fresh

2 tbsp chopped rosemary, fresh

Salt & pepper (to taste)

4 minced garlic cloves

Preparation:

1. Heat up oven to 220°C or 425°F.

2. Shred the vegetables and season with garlic, thyme, 1 tablespoon rosemary, pepper, salt and olive oil.

3. In a baking pan lined with parchment paper, add the vegetables in different corners of the pan.

4. Place the chicken in a parchment paper and coat both sides of the chicken with garlic, thyme, remaining rosemary, pepper, salt and olive oil.

5. Keep the chicken covered with the parchment paper to keep it moistened.

6. Place the chicken in the middle of the baking pan and bake until the veggies and chicken are cooked, roughly 25-30 minutes.

7. Share the chicken and the veggies into 4 meal prep containers.

8. Cover and keep in the refrigerator for up to 4 days.

Note:  you can add some brown rice to the meal prep container.

Delicious Autumn Quinoa

Preparation Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Refrigeration Time: 4 days

Serves: 4-5

Ingredients:

1 medium finely chopped onion

1 tbsp olive oil

1½ tsp salt

1 medium (chopped into 1" pieces) delicata squash

2 tbsp sage, fresh or 1 tsp sage, dried

3-4 ribs chopped celery

2 cups (rinsed & drained) quinoa

½ cup dried cranberries, unsweetened

4 cups chicken or vegetable stock

Preparation:

1. Add oil to a Dutch oven or stock pot and heat, over med-high.

2. Stir in 1/4 teaspoon of salt, squash and the onions and cook until vegetables begins to soften, for about 5 minutes.

3. Stir in the additional 1/4 of salt, sage and the celery and cook for 3-5 minutes extra.

4. Stir in the remaining salt, stock, quinoa and the cranberries into the pot until well mixed. Taste and adjust if needed.

5. Allow to boil, lower the heat and simmer until the quinoa is well cooked and all the liquid is absorbed, for 25-30 minutes covered.

6. Remove from heat and set aside for 5 minutes, covered.

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

SOUP RECIPES 

Butternut Squash & Roasted Chicken Soup

Preparation Time: 15 minutes

Cook Time: 23 minutes

Total Time: 38 minutes

Refrigeration Time: 3-5 days

Serves: 8

Ingredients:

1 medium chopped onion

1 teaspoon olive oil

4 cups organic chicken broth, (low-sodium)

1 medium chopped red bell pepper

Himalayan salt or Sea salt & white pepper, ground (to taste; if desired)

2 tablespoons chopped fresh or dried thyme

1 cup roasted or frozen corn

8 oz rotisserie shredded chicken breast (skinless & boneless)

2 cups butternut squash, cubed

Preparation:

1. Add oil to a saucepan and heat over med-high heat.

2. Stir in the bell pepper and the onions into the saucepan and cook until onions is translucent, for 3-5 minutes.

3. Add pepper, salt, thyme and the chicken broth into the saucepan and sauté for 10 minutes (stir often).

4. Stir the squash and the chicken into the saucepan and cook until the squash is softened, for 5-8 minutes.

5. Share into meal prep containers, cover and refrigerate for 3-5 days.