Meal Prep Cookbook E-Book

Keith S. Taylor

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2017

Beschreibung

Keith S. Taylor is a trained, experienced and professional chef with a vast amount of knowledge in the aspect of meal preparation. In this book I share many secrets and tricks to living, calories free, junks less and a healthy life style with meal preparation. If you are ready to commit to a healthy lifestyle, lose some weight, healthy and less expensive eating, then look no further because this is the book you have being searching all ths while for. In this book, I share with you; How to get started with meal preparation Advantages of meal preparation Best meal preparation schedules Unique and healthy meal preparation recipes  Including the duration in which each meals can last for

Leseprobe

MEAL PREP

COOKBOOK

THE ESSENTIAL MEAL PREP GUIDE BOOK

OVER 100 QUICK, EASY & DELICIOUS MEAL PREP RECIPES & PLAN AHEAD MEALS

(MEAL PREP, MEAL PLAN, CLEAN EATING, HEALTHY RECIPES, WEIGHT LOSS)

KEITH S. TAYLOR

Copyright © 2017 Keith S. Taylor

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.

Table of Contents

Introduction

What is Meal Prep

Advantages of Meal Preparation

Best Meal Prepping Schedule

Getting Started With Meal Prepping

CHAPTER ONE - CHICKEN RECIPES

Coconut & Chicken Meal Prep Recipe

Chicken Butter With Cauliflower Rice Meal Prep Recipe

5 Simple Honey Sriracha Chicken Slow Cooker Meal Prep Recipe

Sour Meatball Skewers & Grilled Sweet Meal Prep Recipe

Grilled Buffalo Chicken Salad Meal Prep Recipe

Hawaiian Chicken Noodle Bowls

Chipotle Chicken Burrito Meal Prep Recipe

Mexican Stuffed Peppers

Chicken Parmesan Quinoa Bake Meal Prep Recipe

Thai Chicken With Lettuce Wraps Meal Prep Recipe

Chicken, Cashew & Quinoa Bake Meal Prep Recipe

Chopped Southwestern Chicken Salad Meal Prep Recipe

Chicken Burrito Meal Prep Recipe

Chicken With Honey Sesame Meal Prep Recipe

Mediterranean Chicken Farro Meal Prep Recipe

Chicken Fajita Meal Prep Recipe

Cajun-Honey Chicken Meal Prep Recipe

Sweet Potato & Turkey Sausage Meal Prep Recipe

Peach Salsa With Chili Chicken Quesadillas Meal Prep Recipe

Yogurt Sauce With Chili Chicken Tacos

Lettuce Wraps With Asian Turkey Meal Prep Recipe

Southwestern Chicken Salad Meal Prep Recipe

Jerk Chicken Meal Prep Recipes

Roasted Chicken & Vegetable Meal Prep Recipe

Chicken and Veggies Meal Prep Recipe

Single Pan Chicken And Vegetable Meal Prep Recipe

Turkey Burgers Meal Prep Recipe

Roasted Chicken and Butternut Squash Soup

Cilantro Slaw With Chipotle Chicken Meal Prep Recipe

Chicken & Couscous Meal Prep Recipe

Italian Chicken & Veggies Meal Prep Recipes

Chicken Teriyaki Quinoa Slow Cooker Meal Prep Recipe

Stir-Fry Chicken Teriyaki Meal Prep Recipe

Stir Fry Snap Pea & Ground Turkey Meal Prep Recipe

Chicken, Cilantro, Lime With Cauliflower Rice Meal Prep Recipe

Sweet Potato And Chicken Shawarma Meal Prep Bowls Recipe

Healthy Chicken And Veggies Meal Prep Recipe

Teriyaki Stir-Fry Chicken Meal Prep Recipe

Turkey Taco Meal Prep Recipe

Chicken And Lentils Crockpot Meal Prep Recipes

Turkey Quinoa Chilli Slow Cooker With Black Beans And Sweet Potatoes Meal Prep Recipe

Cauliflower Rice And Mexican Chicken Meal Prep Recipe

Thai Turkey & Lettuce Wraps Meal Prep Recipe

Pesto Chicken & Vegetable Meal Prep Recipe

Chicken & Vegetables Meal Prep Recipe

Greek Chicken Meal Prep Recipe

CHAPTER TWO - EXOTIC RECIPES

Shawarma Stuffed Pita Chickpea & Meal Prep Recipe

Greek Chicken and Vegetable MealPrep Recipe

Italian Sausage and Vegetables Meal Prep Recipe

Baked Greek Egg Meal Prep Recipe

Taco Foods Meal Prep Recipe

Salted Caramel Meal Prep Cups Recipe

Roasted Corn Pico And Mexican-Style Juicy Lucys Meal Prep Recipe

CHAPTER THREE - RICE & PASTA

Moroccan Chickpea Quinoa Salad Recipe

Lasagna Bolognese & Spaghetti Meal Prep Recipe

Quinoa, Paprika, Dressing, Chickpeas And Spinach Salad Meal Prep Recipe

Black Bean Breakfast Meal Prep Recipe

Quinoa Chili & Roasted Red Pepper Meal Prep Recipe

Brown Rice Crispy With Almond Butter Meal Prep Recipes

Cauliflower & Sausage Meal Prep Recipe

Cauliflower Rice & Cilantro Lime Chicken Meal Prep

Double-Chocolate Quinoa Granola Meal Prep Recipe

CHAPTER FOUR - VEGGIES

Black Bean Hash And Sweet Potatoes Meal Prep Recipe

Sweet Potatoes With Roasted Salmon & Broccoli Meal Prep Recipe

Breakfast Black Bean & Burritos Meal Prep Recipe

Sweet Potato Burrito Meal Prep Recipe

Burritos Breakfast Meal Recipe

Sweet Potato Hummus Meal Prep Recipe

Black Bean & Grilled Vegetable Meal Prep Recipe

Roasted Brussels Sprout Polenta Meal Prep Recipe

Cilantro With Lime Shrimp Meal Prep Recipe

Squash Soup & Thai Butternut Meal Prep Recipe

Spring Cobb Salad with Raspberry Basil Vinaigrette Meal Prep Recipe

Carnitas Burrito Meal Prep Recipe

Lentil Jar Salads & Southwestern Sweet Potato Meal Prep Recipe

Habanero Chili Meal Prep Recipe

Roasted Red Pepper & White Bean Meal Prep Recipe

Maple Chai Roasted Chickpeas

Almond Cherry Energy Balls Meal Prep Recipe

Black Bean Breakfast Meal Prep Recipe

Kung Pao Buddha Meal Prep Recipe

Frozen Burritos Breakfast Meal Prep Recipe

CHAPTER FIVE - COOKIES

Three Ingredients Brownies Meal Prep Recipe

Butter And Peanut Cookies Meal Prep recipe

Coconut Oil Zucchini Bread Meal Prep Recipe

CHAPTER SIX - BEVERAGES

Overnight Blueberry Chia & Oats Meal Prep Recipe

Maple Cinnamon & Steel Cut Oatmeal Meal Prep Recipe

Pineapple & Blueberries With Turmeric Smoothie Meal Prep Recipe

Coconut Water & Blueberry Smoothie Meal Prep Recipe

Green Mango Smoothie Meal Prep Recipe

Goji Peach Cherry Smoothie Meal Prep recipe

Mango, Strawberry & Chai Smoothie Meal Prep Recipe

Green Mango Smoothie Meal Prep Recipe

Steel Cut Oats & Maple Apple Meal Prep Recipe

Berry Yogurt Parfaits Meal Prep Recipe

Breakfast Parfaits Meal Prep Recipe

Zucchini & Oat Breakfast Meal Prep Recipe

Overnight Chia & Strawberry, Banana & Almond Butter Oats Meal Prep Recipe

Apricot-Ginger Chicken Crockpot With Green Beans Meal Prep Recipe

Orange & Blueberry Granola Meal Prep Recipe

Walnuts & Raisins With Baked Oatmeal Meal Prep Recipe

Introduction

What is Meal Prep

Meal Prep also called Meal Preparation or Meal Prepping is simply the preparation or process of preparing some or all of your meals a day, two days of more, ahead of time.

Advantages of Meal Preparation

1. Meal Prepping saves your time.

2. Meal Prepping helps you to consume low amount of calories.

3. Meal Prepping helps you reduce the amount of junks and pre-processed foods you consume.

4. Meal Prepping helps with great weight lose schedule.

5. Meal Prepping helps you to live a general healthier life.

6. Meal Prepping allows you to prepare your food with your preferred ingredients

Best Meal Prepping Schedule

There are no pre-defined, special schedules for meal preparation. Meal prepping is supposed to be for your own convenience and to your own taste, so it's left to you to draw out a routine that works well for your schedule.

It preferable not to overload yourself with a long duration meal prep schedule as long as a week or more. It's better to just start out with three to four days of planning.

You don't want to prepare too much of food ahead of time that you wouldn't be able to eat or won't be able to last the duration of time.

Getting Started With Meal Prepping

First of all, before start your meal preparation, you should get good and quality meal prep containers or bowls. These containers could either be the Tupperware or glass variety depending on your preferences, both will work well.

It is best to get containers that are BPA free and those that will not disintegrate when being placed in an oven or micro wave.

CHAPTER ONE - CHICKEN RECIPES

Coconut & Chicken Meal Prep Recipe

Preparation Time: 10 minutes

Cook Time: 4 hours

Servings: 4

Duration: 3-4 days

Ingredients

for the chicken

1/8 teaspoon of salt

1/2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1 tablespoon of minced garlic

1 (15 ounce) can of full-fat coconut milk

2 tablespoons of lime juice, extra for topping

2 tablespoons of fresh Thai basil or regular basil

3 tablespoons of green curry paste

16 ounce of chicken breast

salt and pepper as desired

for the peppers

1/2 sliced red onion

1 large slice red pepper

1 large sliced green pepper

1-2 tablespoons coconut oil

salt and pepper, to taste

for the brown rice

1 cup brown rice

2 cups water

Instructions

for the chicken

1. Put the minced garlic and chicken breast inside a slow cooker and cook on high heat for 2-4 hours or on low for 6-8 hours.

2. Once the chicken becomes tender, remove and shred with 2 forks, then place back into the slow cooker.

3. Add the remaining chicken ingredients and mix until it becomes combined.

4. Allow to cook for about 20-30 more minutes to thicken the mixture.

for the peppers

5. Heat the coconut oil in a large sauce pan on med/high heat then add in the sliced vegetables and sauté for about 5 minutes

6. Season with salt and pepper.

for the brown rice

7. Pour the cup of brown rice and water into a medium pot, turn to high and bring to a boil.

8. Then turn the heat to low, cover and allow to simmer for 20-25 minutes or until all water has evaporated.

9. Store or serve and enjoy.

Chicken Butter With Cauliflower Rice Meal Prep Recipe

Preparation Time: 15 minutes

Cook Time: 30 minutes

Servings: 4

Duration: 3-5 days

Ingredients

1/4 cup of water

1/2 lime juice

1 head cauliflower

1 teaspoon of sea salt

1 cup organic coconut milk

1 tablespoon of chili powder

1 tablespoon of curry powder

2 chicken breast

2 teaspoons paprika

2 diced yellow onion

2 minced garlic cloves

2 tablespoons olive oil

2 teaspoons of Garam Masala

2 tablespoons or grated ginger

4 tablespoons of tomato paste

Instructions

1. Cut your chicken into cubes and set aside.

2. Using a large skillet heat the olive oil over medium heat the sauté your onion, garlic, ginger and stir in the curry, paprika, sea salt, tomato paste, garam masala and chili powder.

3. Cook for 1-2 minutes or until the mixture becomes fragrant.

4. Add the diced chicken and stir for about 5-7 minutes or until it has been cooked through.

5. Add in some water to loosen the paste.

6. Stir in the coconut milk and reduce the heat to allow to simmer for about 5 minutes.

7. Add the cauliflower into the food processor and process until the cauliflower has a rice-like consistency.

8. Pour the lime juice over the cauliflower rice and transfer into a bowl.

9. Remove the butter chicken from the heat and serve over the cauliflower rice.

10. Store or serve and enjoy.

5 Simple Honey Sriracha Chicken Slow Cooker Meal Prep Recipe

Preparation Time: 2 minutes

Cook Time: 2-3 hours

Servings: 6

Duration: 3-5 days

Ingredients

1/2 cup honey

1/2 cup sriracha

1/2 cup tamari (or coconut aminos or soy sauce)

2 tablespoons minced garlic

5 chicken breasts, 4 ounces each

Instructions

1. Put 5 chicken breasts inside a slow cooker and then rub with 2 tablespoons of minced garlic.

2. Set the slow cooker on high heat and cook for about 2-3 hours or until the chicken is cooked through and can easily be shred.

3. Drain the liquid from cooked chicken and shred the chicken with 2 forks.

4. Make the sauce by mixing the honey, tamari and sriracha together.

5. Pour the sauce on top of shredded chicken and mix to combine.

6. Serve the chicken with brown rice and some steamed broccoli.

Sour Meatball Skewers & Grilled Sweet Meal Prep Recipe

Preparation Time: 20 minutes

Cook Time: 20 minutes

Servings: 4-6

Duration: 2-3 days

Ingredients

for the meatballs

1/8 teaspoon salt

1/4 cup white whole wheat or any other kind of flour

1/2 tablespoon garlic powder

1 large egg

1 teaspoon ground ginger

1 pound of Lean Ground Beef

1 small grated yellow squash

for the marinade/sauce

1/4 cup honey

1/2 cup organic ketchup

1 tablespoon lime juice

1 tablespoon sriracha, if desired

2 tablespoons tamari

for the skewers

1/2 cubed pineapple

1/2 tablespoon garlic powder

1 large red onion

1 tablespoon olive oil

1 tablespoon of juiced lime

2 large bell peppers

salt and pepper, to taste

Instructions

for the meatballs

1. Put the egg, salt, garlic powder, ground ginger, lean ground beef and white whole wheat flour into a medium-size bowl.

2. Smoothly grate the yellow squash, you use a cheese grater to make it faster, then place grated squash on of 2 pieces of paper towel and squeeze out all the excess moisture.

3. Add about 1/2 cup of grated squash into the bowl and mix with a wooden spoon or use your hands until combined.

4. Use a heaping tablespoon to scoop out the meat and roll into balls.

5. Put the rolled balls into a casserole dish or large container and set aside.

for the sauce

6. Put all the sauce ingredients together inside a small bowl and mix to combine.

7. Remove 1/3 cup of the for later use.

8. Pour the remaining sauce over the meatballs and toss to coat.

9. Put the sauce coated meatballs in the fridge and allow to marinate for at least 15 minutes.

for the skewers

10. Slice 2 bell peppers and a red onion into large, square pieces then season with salt, pepper, olive oil, lime juice and garlic powder.

11. Slice the pineapple into square chunks.

12. Alternate between veggies, meatballs and pineapple.

13. Lay a piece of tin foil down and spray with non-sticky cooking spray the place skewers on the tin foil and let it grill on a 425ºF pre-heated grill for 15 minutes, rotating skewers every 5 minutes.

14. Serve with any grain of choosing and enjoy.

Grilled Buffalo Chicken Salad Meal Prep Recipe

Preparation Time: 10 minutes

Cook Time: 15 minutes

Servings: 2

Duration: 3-5 days

Ingredients

for the buffalo chicken

1/4 cup Hot Sauce

1 tablespoon of maple syrup

1 pound of boneless & skinless chicken breasts

salt and pepper, as desired

for the salad

1/4 cup organic blue cheese dressing

1/2 sliced red onion

1 chopped large apple

1 chopped medium cucumber

1 cup of halved cherry tomatoes

4 heaping cups romaine lettuce

Instructions

1. Prepare the marinade by mixing the hot sauce and maple syrup together.

2. Sprinkle the chicken breast with salt and pepper then place in a bowl or plastic container.

3. Pour the marinade on the chicken and allow to sit in the fridge for about 10-20 minutes.

4. Prepare the remaining salad by chopping an apple, cucumber and halving the tomatoes.

5. Cut the onion into thin strips, retaining their circular form then set aside.

6. Preheat your grill to 400ºF and spray with nonsticky cooking spray then place the onion and chicken on the grill.

7. Grill onions and chicken for about 7-8 minutes on each side and coat with any extra marinade left.

8. Once the chicken is done, remove it from the grill and allow to rest for about 5 minutes before slicing.

9. Place the sliced chicken and all the vegetables on top of a bed of romaine lettuce then add 2 tablespoons of organic blue cheese dressing on each of the salad and toss.

10. Serve and enjoy or store.

Hawaiian Chicken Noodle Bowls

Preparation Time: 10 minutes

Cook Time: 10 minutes

Servings: 4

Duration: 2-3 days (fridge)