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The Healthy Meal Prep Cookbook E-Book

Blanche Sanders

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Herausgeber: shalombrain
Kategorie: Lebensstil
Sprache: Englisch

Beschreibung

The Healthy Meal Prep Cookbook: Essential, Fast And Easy To Cook Meal Prep Recipes (A Weight Loss, Clean Eating And Healthy Cookbook Guide For Meal Prep Beginners) Are you tired of coming home from work every single day and then having to cook? Or do you hate the fact that you have to resort to buying and eating junk food at work everyday because you couldn't find time to prep the meal of your choice? Do you feel like after the session of cooking a meal, you don’t have time for any other thing? If your answer to any of the questions above is yes, then this is the perfect book or you. In this book I share with you 100 fast and easy to make ahead meal prep recipes that will ensure you weight loss, clean eating, a healthy lifestyle and that are also budget friendly and long lasting. What to expect from this book: What is Meal Prepping? Importance of Meal Prepping Benefits of Meal Prepping Breakfast Recipes Lunch Recipes Dinner Recipes Snack Recipes Smoothie Recipes

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Veröffentlichungsjahr: 2017

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Leseprobe

The Healthy Meal Prep Cookbook

Essential, Fast And Easy To Cook Meal Prep Recipes (A Weight Loss, Clean Eating And Healthy Cookbook Guide For Meal Prep Beginners)

Blanche Sanders

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

What Is Meal Prepping?

How To Meal Prep

Benefits of Meal Prepping

Storing Meals

Chapter 1 – Breakfast Meal Prep Recipes

Eggs & Avocado Meal Prep Recipe

Baked Oatmeal & Banana With Chocolate Chips Meal Prep Recipe

Egg Muffins Meal Prep Recipe

Spinach, Sausage & Pepper Omelette Meal Prep Recipe

Vegan Burrito Meal Prep Recipe

Easy Quinoa Bars Meal Prep Recipes

Taquitos Meal Prep Recipe

Parfaits Meal Prep Recipe

Overnight Oats With Peanut Butter & Banana Meal Prep Recipe

Chocolate Granola Bars Meal Prep Recipe

Oatmeal With Raisins & Walnuts Meal Prep Recipe

Egg Cups Meal Prep Recipe

Slow Cooker Apple Cinnamon & Oatmeal Meal Prep Recipe

Banana Muffins Meal Prep Recipe

Spinach & Broccoli Strata Meal Prep Recipe

Pancake Meal Prep Recipes

Berry, Almond & Quinoa Meal Prep Recipes

Tofu Scramble & Sweet Potatoes Meal Prep Recipe

Kale Hash With Sweet Potato Meal Prep Recipe

Zucchini Lentil & Burritos Meal Prep Recipe

Stuffed peppers Meal Prep Recipe

Spinach, Feta and Egg Breakfast Quesadillas Meal Prep Recipe

Greek Quinoa Meal Prep Recipe

Maple Apple & Steel Cut Oats Meal Prep Recipe

Oatmeal & Zucchini Meal Prep Recipe

Oatmeal With Vanilla Almond & Blueberries Meal Prep Recipes

Chapter 2 – Lunch Meal Prep Recipes

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

Habanero Chili Meal Prep Recipe

Chicken With Couscous Meal Prep Recipe

Slow Cooker Chicken Enchiladas Meal Prep Recipe

Zucchini Noodles & Garlic Basil Shrimp Meal Prep Recipe

Chicken With Butternut Squash Soup Meal Prep Recipe

Turkey Burgers Meal Prep Recipe

Turkey Taco Meal Prep Recipe

Cashew, Chicken & Quinoa Meal Prep Recipe

Steak Cobb Salad Meal Prep Recipe

Mexican Pasta Salad Meal Prep Recipe

Cheese And Chicken With Broccoli Shells Meal Prep Recipe

Chicken Salad & Lettuce Wraps Meal Prep Recipe

Thai & Coconut, Quinoa Meal Prep Recipe

Vegan Quinoa & Burrito Meal Prep Recipe

Easy Vegetable Fried Rice

Pizza Chicken Meal Prep Recipe

Sweet Potato Bun With Jalapeno Sliders Meal Prep

Baked Cod & Vegetables Meal Prep Recipe

Black Bean & Grilled Vegetables Meal Prep Recipe

Jerk Chicken Meal Prep Recipe

Chicken and Vegetable Meal Prep Recipe

Cajun & Honey Chicken Meal Prep Recipe

Chicken Fajita Meal Prep Bowls

Moroccan Chickpea, Quinoa & Salad Meal Prep Recipe

Thai Coconut & Instant Noodles Meal Prep Recipe

Caribbean Sweet Potato Soup Meal Prep Recipe

White Bean With Spinach Quesadillas Meal Prep Recipe

Stuffed Pita With Chickpea Shawarma Meal Prep Recipe

Asian Turkey With Lettuce Wraps Meal Prep Recipe

Baked Cod & Vegetables Meal Prep Recipe

Chapter 3 – Dinner Meal Prep Recipes

Frozen Chicken Strips Meal Prep Recipe

Slow Cooker Chicken Fajitas Meal Prep Recipe

Slow Cooker Red Pepper Chicken Meal Prep Recipe

Lime, Cilantro & Chicken Marinade Meal Prep Recipe

Chili With Chicken Marinade Meal Prep Recipe

Lemon, Chicken & Sheet Pan Gnocchi Meal Prep Recipe

Chicken & Paprika Meal Prep Recipe

Baked Jamaican Chicken Meal Prep Recipe

Pasta & Ground Turkey With Romesco Sauce Meal Prep Recipe

Pistachio, Pesto & Mint Meal Prep Recipe

Avocado Taco Salad & Honey Lime Shrimp Meal Prep Recipe

Romesco Sauce With Pasta & Ground Turkey Meal Prep Recipe

Asian Tacos & Ginger Beef With Peanut Sauce Meal Prep Recipe

Fennel and Pomegranate Quinoa Salad Meal Prep Recipe

Feta & Tomatoes With Herbed Orzo Pasta Salad

Feta, Kale Barley Salad With Honey-Lemon Vinaigrette Meal Prep Recipe

Chipotle, Black Bean, Sweet Potato & Quesadillas Meal Prep Recipe

Sausage Stuffed Sweet Potatoes Meal Prep Recipe

Tahini Sauce With Sweet Potato & Falafel Pitas Meal Prep Recipe

Chapter 4 – Snacks Meal Prep Recipes

Date Nut Bread Meal Prep Recipe

Freezer Sandwiches Meal Prep Recipe

Quick Quinoa Bars Meal Prep Recipe

White Bean & Roasted Red Pepper Hummus Meal Prep Recipe

Homemade Energy Bars Meal Prep Recipes

Maple Chai & Roasted Chickpeas

Chocolate Vanilla Swirl Cashew Butter Meal Prep Recipe

Hot Mexican Chocolate Truffles

Raspberry Bars Meal Prep Recipe

Peanut Butter Cookie Dough Balls Meal Prep Recipe

Gluten Free Vegan Bars Meal Prep Recipe

Peanut Butter Energy Bites Meal Prep Recipe

Brown Butter Cinnamon & Sugar Popcorn Meal Prep Recipe

Chapter 5 – Smoothie Meal Prep Recipes

Vanilla Mint Green Monster Smoothie Meal Prep Recipe

Cold Brew Banana Smoothie Meal Prep Recipe

Blueberry Kefir Smoothie Meal Prep Recipe

Strawberry Banana Green Smoothies Meal Prep Recipe

Peach & Strawberry Smoothie Meal Prep Recipe

Freezer Smoothie Packs Meal Prep Recipe

Orange & Pineapples Smoothie Meal Prep Recipe

Avocado Mango Smoothie Meal Prep Recipe

Raspberry Mango Smoothie Meal Prep Recipe

Blueberry Muffin Smoothie Meal Prep Recipe

Lean Green Smoothie Meal Prep Recipe

Introduction

What Is Meal Prepping?

Meal Prepping is simply preparing some, or all of your meals ahead of time. It’s like having those TV dinners that you would purchase from the store, except that you prepare them yourself, with better, healthier and unprocessed ingredients.

Not only does it save you time, but it also helps to ensure you eat healthier foods more often with the proper portions, instead of reaching for quick processed and prepackaged snacks or meals that go over your caloric needs.

The idea is that when you have healthier things ready to eat, you will eat them instead of other potentially harmful foods. And it works incredibly well.

How To Meal Prep

There really are no specific rules to meal prepping, meal prepping is supposed to suit into your convenience and comfort, it’s very important to remember to not get overworked when you are just starting out with meal prepping. These guidelines are just a means of helping you find out what works for you, they are not meant to restrict you or cage you, so fell free to make your own adjustments.

1. Pick a day that you're less busy: First of all, you should pick a day that you will be less busy to prepare all your meals. For most people, Sunday is usually the best day because it’s a day when you are off work and get to rest, so if Sunday works out fine by you, you can prep your meals on Sunday or any other day that suits you.

2. Don't try too many things at first: Don’t try to incorporate too many new things at once. For example, don’t try meal prepping with all new healthy recipes. Start prepping with recipes you already know. When you feel comfortable, add more.

3. Don't prepare too many meals at once: In the beginning, you might be tempted to prepare the meals for the entire week but that is not advisable. You don't want to prepare meals that you won't end up eating or that will end up spoiling before you can eat them. It's more advisable that you start with some three to four days of meal preparation, by so doing you can get accustomed to it and learn what methods and recipes you prefer.

4. Pick the meals: You need to know which type of meal you are going to prepare first. You have to decide if it's going to Breakfast, Lunch or Dinner. If your preparation is for the family, you might want to consider dinner meals first, as that seems to be where you would get the most from your efforts. But if you're single or cooking for just yourself or two people, you might want to consider preparing breakfast or lunch meals first.

5. Use proper meal prep containers: You have to make use of proper meal prep containers. What you use to store your meals, can make or break your efforts.

You will need a container that is air tight, with divided sections. Then the containers should be BPA free also, “BPA Free” simply means it’s safe and microwaveable. So basically, you want some containers that are:

BPA Free

Freezer Safe

Dishwasher Safe

Microwavable

Stackable

Reusable

Benefits of Meal Prepping

1. It saves time and is budget friendly

2. Provides you with better nutrition

3. Helps you to regulate your body metabolism

4. Helps you to safe money

5. Helps you to live a better life

Storing Meals

Most meals when stored in the refrigerator lasts for a duration of 4-5 days, so are majority of the recipes in this book. Some meals can last a little longer than 4-5 days, but you need to be careful. Chicken, prawns and pork should be eaten up as quickly as possible. You shouldn't eat any chicken prawn or pork meals that have been refrigerated for more than 5 days.

Chapter 1 – Breakfast Meal Prep Recipes

Eggs & Avocado Meal Prep Recipe

Preparation Time: 20 minutes

Cook Time: 32 minutes

Servings: 4

Durations: 2 days (fridge)

Ingredients

1/4 cup of freshly grated Parmesan

1/4 teaspoon of crushed red pepper flakes, if desired

1/2 cup of brown rice

1 cup of water

1 halved, peeled, seeded & sliced avocado

2 minced cloves of garlic

2 tablespoons of olive oil

4 cups of chopped kale

6 large eggs

Directions

1. Pour the cup of water into a large saucepan and cook the rice according to the package directions. Then set aside.

2. Fill the saucepan with water and add the eggs into it then cook and bring to a boil for about 1 minute.

3. Remove the eggs from the heat and set aside for about 8-10 minutes to cool before peeling and halving.

4. Using the same skillet, over medium high heat, heat the olive oil then add the garlic, red pepper flakes and cook for about a minute or two, stirring occasionally till it becomes fragrant.

5. Stir in the kale for about 5-6 minutes until it is wilted then stir in the Parmesan.

6. Serve the kale, rice, eggs and avocado into meal prep containers.

7. Store or serve and enjoy.

Baked Oatmeal & Banana With Chocolate Chips Meal Prep Recipe

Preparation Time: 10 minutes

Cook Time: 30 minutes

Servings: 12

Durations: 5 days (fridge)

Ingredients

1/4 teaspoon of salt

1/4 cup of pure maple syrup

1/4 cup of melted coconut oil

1/2 teaspoon of ground cinnamon

1 cup of 1% milk

1 teaspoon of baking powder

1 teaspoon of ground nutmeg

1 cup of mini chocolate chips

1 cup of smashed banana, 2 bananas

2 large eggs

2 teaspoons of pure vanilla extract

3 cups of rolled oats or old fashioned oats

cooking spray

Directions

1. Combine the salt, nutmeg, cinnamon, rolled oats and baking powder into a medium sized bowl and then set aside.

2. Break the eggs into a different medium bowl then add the maple syrup, vanilla extract, mashed banana and whisk together with until all the ingredients are mixed together and smooth.

3. Gently add in the milk, coconut and whisk it together.

4. Add in the wet ingredients over the dry ones and stir till all the oats are covered and become moistened.

5. Gently mix in the chocolate chips.

6. Spray the cooking spray inside a muffin pan then share the oatmeal mixture into 12 muffins tins.

7. Press the mixture down with a wooden spoon to make sure all the oats are coated in the liquid.

8. Put the pan in a 350 pre-heated oven and bake for about 30 minutes or till the top of the oats turn slightly brown.

9. Remove the pan from the oven and allow it to sit for about 5 minutes to rest.

10. Serve and enjoy with a little pure maple syrup or store for later.

to store

Allow the oatmeal to completely cook then wrap each one separately in a plastic wrap and put it in a freezer bag and into the freezer.

to reheat

First remove the plastic wrap. Then put it on a microwave safe dish then heat up for 2 minutes on high heat. You can put a coffee mug size of water in while it heats up. This will keep it from drying out.