Meal Prep: 165 Delicious, Quick & Healthy Meal Prep Recipes For Rapid Weight Loss And Clean Eating (A Meal Prep Cookbook)

By Joseph Marion

In this book, you will find 165 healthy, delicious, easy to prepare, money and time saving meal prep recipes that will set
you on the path to rapid weight loss and healthy living. 
Clean and healthy eating can be really challenging combined with the hectic schedules and engagements we have to sort through
on a daily basis. Meal Prepping is the solution to eating healthy and eating clean; making sure you have delicious and
nutritious meals everyday of the week. The stress involved in cooking and cleaning every now and then is completely
eliminated by making large healthy meals weekly at a go.
The recipes in this book are easy to read, with a step by step approach to each meal written. Each recipe contains a detailed
preparation time, cook time, servings & yield, list of ingredients needed, a comprehensive preparation and storage guide. You
will find various assorted and delicious 
a) Breakfast, lunch and dinner recipes  
b) One pot recipes
c) Wrap recipes
d) Muffin, tins, cups and mug recipes
e) Salad recipes
f) Chicken recipes
g) Snacks and dessert recipes
h) Soup recipes
i) Beverages, and
j) Veggie recipes 
You are one step closer to shedding weight, saving money and time, eating clean, and having a completely healthy lifestyle.

• Language: English
• Publisher: Publishdrive
• Release date: Jul 4, 2017

Book preview

Recipe

INTRODUCTION

We are faced with a challenge of finding healthy options for our meals day after day. Over time we have evolved in our choice of healthy foods. Nonetheless, it is not enough to have an idea; practicing the idea or knowledge is the most important step of all.

Truth be told, we all get really busy on a daily basis, from one work schedule to another, doctor's appointment, family commitment, and various other engagements that tend to crowd our day. Eating healthy or clean eating becomes nearly very impossible with the busy lives we lead.

Meal Preparation, also known as Meal Prepping is the answer to eating healthy, clean eating, rapid weight loss, fitness, and managing your time. It is basically the preparation of meals before the time the meal will be needed. This ensures a safer, better, healthier approach to eating. Meal Prepping reduces the appeal of harmful, unhealthy snacks, foods and junks to the barest minimum; in turn, drastically reducing the amount of calories you ingest daily and burning off excess weight.

Starting Out On The Meal Prepping Journey

Meal Prepping is fun, but as a learner you need to stick to the fundamentals. Don't act on a creative impulse to start putting several new stuffs together at once. Be patient! Begin with simple recipes you already have a handle on and gradually work your way to the top of the list. Practice, consistency and patience will help you on your meal prepping journey from a meal prep beginner to a meal prep pro.

a) Set Aside A day Or Two

Pick a day or two every week to meal prep. Wednesday and Sunday seem to be the favorite meal prepping days among veteran meal preppers. Pick a day and start gradually, meal prep in small quantities before increasing the quantities as you become more experienced.

b) Prioritize & Make Decisions

Make decisions on the meals to make first: dinner, lunch or breakfast. Your decision will depend on whom you are meal prepping for. As a single person, your focus will be on lunch and probably breakfast; but if you are meal prepping for a family, your focus will be more on dinners. Prioritize and decide on what meal you intend preparing. Once that is settled, then you need to decide what recipe to prepare.

c) Get The Right Container

The essence of meal prepping is in the quality of storage containers used. The Storage life of each meal is affected by the kind of storage container used to store the meal. For crispier, fresher and better tasting meals use a well covered (sectioned) container. The container sections helps to prevent food cross contamination. Make sure the containers you use for storage are BPA Free, to ensure safety.  Lastly, Get same size and clear containers. These makes stacking containers in the refrigerator easier and allows you to observe the food in each container.

Start meal prepping now! Be patient, start gradually until you become a meal prep pro.

CHAPTER ONE - BREAKFAST, LUNCH AND DINNER RECIPES

Honeyed Oatmeal Blackberry Cookies

Preparation Time: 10 minutes

Cook Time: 12 minutes

Serves: 28 small cookies

What's Needed?

2 cups gluten-free whole rolled oats ground into flour

1/3 cup ground flax seed

2 cups whole rolled oats

½ teaspoon baking powder

¼ teaspoon salt

½ cup melted coconut oil

1 teaspoon cinnamon

1/3 cup pure maple syrup or honey

2 large eggs

½ teaspoon pure vanilla extract

1/3 cup apple sauce

Coconut oil to grease the baking sheets

1 cup fresh or frozen blackberries or blueberries

Directions

1. Heat up oven to 350ºF.

2. Combine cinnamon, baking powder, salt, flax, whole oats, and oat flour together in a medium mixing bowl.

3. In another mixing bowl, add eggs and whisk.

4. Add vanilla extract, applesauce, maple syrup and coconut oil into the egg bowl and whisk until combined.

NOTE: The coconut oil may solidify a little, it's alright.

5. Pour the egg bowl mixture into the cinnamon bowl and mix well until a smooth consistency is reached.

6. Transfer the berries into the mixture and mix gently.

NOTE: Make sure the berries are not completely mashed.

7. Lightly grease 2 baking sheets and scoop generous tablespoonfuls of the dough onto the prepared baking sheet.

TIP: Flatten each table-spoonful of dough on the baking sheet with your fingers until they form cookies.

8. Transfer into the preheated oven and bake until the cookies are golden brown for 12 minutes.

9. Take baking sheets out of the oven and set aside to cool.

10. Transfer baked cookies into a ziploc freezable bag or a well covered meal prep container, placing parchment paper in between each cookie.

11. Refrigerate for up to 30 days.

Potato Quinoa & Veggie Stew

Preparation Time: 15 minutes

Cook Time: 4 hours 30 minutes

Serves: 4-6 servings

What's Needed?

1 medium (chopped) yellow onion

2 large (chopped into 1" cubes) carrots

1 large (skin removed & chopped into 1" cubes) sweet potatoes

1 (15 ounces) can (drained & rinsed) white beans

1 (stems removed & sliced thinly) bunch kale

1 (14 1/2 ounces) can petite diced tomatoes, fire roasted

2 (15 ounces) cans (drained & rinsed) chickpeas

2 tsps salt

32 ounces low sodium vegetable or chicken stock

½ cup (rinsed) quinoa

Top With (If desired)

Scallions, chopped

Olive oil

Lemon, sliced

Black pepper, freshly ground

Directions

1. Combine salt, stock, tomatoes, chickpeas, white beans, kale, carrots, sweet potatoes and onion into a slow cooker.

2. Secure the slow cooker lid in place and cook until the sweet potatoes become well cooked, for 4 hours on high.

TIP: Cook for 6 hours on low.

3. Remove the cover and add the quinoa once the sweet potatoes are well cooked.

4. Secure the cover back in place and cook until the quinoa is well cooked, for 20 to 30 minutes more.

5. Share into meal prep containers and top with a drizzle of olive oil, freshly ground black pepper, lemon slices and chopped scallions.

6. Cover and refrigerate for up to 4 days.

Pumpkin Spice Oat Pancake Recipe

Preparation Time: 15 minutes

Cook Time: 8 minutes

Serves: 12-15 medium sized pancakes

What's Needed?

¼ cup melted butter or coconut oil

1 tbsp apple cider vinegar

1 cup canned pumpkin puree

1 tbsp vanilla extract

2-4 tbsps pure maple syrup

2 cups whole oats or oat flour

4 large eggs

1/2 tsp salt

1 tsp baking soda

1 ¼ cup almond milk or rice milk or any other plain unsweetened milk

1 tsp cinnamon, ground

Directions

1. Heat up oven to 350ºF.

2. Combine vanilla extract, maple syrup, vinegar, pumpkin puree, and butter or coconut oil (melted) together into a big bowl.

3. Add eggs and whisk until well combined.

4. Add cinnamon, salt, baking soda and oat flour into the egg mixture and stir well until combined.

5. Add milk into the mixture, stirring continuously until the mixture is well mixed.

NOTE: Add a splash of milk to thin out if the batter is too thick.

6. Place a heavy cast iron skillet over med-low heat.

7. Grease hot pan with coconut oil or butter.

8. Scoop 1/4 cup batter on the greased cast iron skillet for each pancake.

NOTE: Do not pack the pan full with pancakes.

9. Cook pancakes for 3-4 minutes until the bottom of the pancake is golden and the top starts to form small bubbles.

10. Turn pancakes over and cook until golden brown on all sides, for some few minutes more.

11. Set pancakes aside to cool.

12. Transfer into a well covered meal prep container and refrigerate up to 4 days.

13. Otherwise, transfer onto a baking sheet and move into a freezer until completely frozen for up to 1 month. Place parchment paper in between each cookie.

14. Reheat in a toaster or warm oven and drizzle with warm maple syrup.

Beans Quinoa Bowl Recipe

Preparation Time: 7 minutes

Cook Time: 20 minutes

Serves: 4 servings as a main dish; & 6 servings as a side dish

What's Needed?

1½ cup quinoa

1 (15 ounces) can {drained & rinsed} black beans

2 ¾ cups water or chicken stock

1 pint (halved) cherry tomatoes

¼ red (sliced thinly) cabbage

2 (kernels cut off) ears corn

1 (chopped) yellow, red, orange bell pepper

¼ cup cilantro, chopped

1/3 cup pumpkin seeds, toasted

What's Needed For The Dressing?

¼ cup (approx. 2-3 limes) lime juice

1 tsp cumin

2 tsps salt

¼ tsp cayenne (if desired)

1 tsp mild chili powder

½ cup olive oil

2 tsps honey

Directions

1. Strain quinoa and rinse thoroughly.

2. Add chicken stock and rinsed quinoa into a pot with an airtight cover.

3. Secure the lock in place and bring to boiling before reducing the heat to low.

4. Simmer quinoa and the chicken stock mixture for 15 minutes before you turn off the heat.

5. Turn off the heat and set pot aside for 5 more minutes without uncovering.

6. Meanwhile, whisk honey, cayenne, chili powder, cumin, salt and lime juice together until well mixed, to make the dressing.

7. Then add in olive oil into the dressing mixture and whisk well until olive oil is incorporated.

8. Share quinoa into meal prep containers and share dressing, corn, bell pepper, tomatoes, cabbage and black beans into each meal prep bowls and stir to combine.

9. Top with cilantro and pumpkin seeds.

10. Cover and refrigerate up to 4 days.

11. Reheat before serving.

Confetti Slaw Black Bean Bowls

Preparation Time: 7 minutes

Cook Time: 13 minutes

Serves: 4 servings

What's Needed For The Black Bean Filling?

3 tbsps olive oil

½ tsp kosher salt

1 medium (finely chopped) yellow onion

½ tsp cumin

2 (15 ounces) cans {drained & rinsed} black beans

¼ tsp mild chili powder

½ tsp garlic powder

2 cups (approx 2 big handfuls) baby spinach

What's Needed For The Confetti Slaw?

¼ cup (from approx 2-3 limes) lime juice

1 red (chopped) bell pepper

1 small (very thinly sliced) purple cabbage

1 pint (cut into 2) cherry tomatoes

1 yellow (chopped) bell pepper

¼ tsp salt

¼ cup (coarsely chopped) cilantro

Hot sauce, as necessary (if desired)

1 large (peeled, pitted and sliced) avocado

Directions

1. Add olive oil into a large skillet and heat over med-heat.

2. Sprinkle onions with 1/4 tsp salt and add into the shimmering oil.

3. Saute onion mixture for 5 to 8 minutes until the onions is tender.

4. Transfer spinach, an additional 1/4 tsp salt, chili powder, garlic powder, cumin and beans into the skillet.

5. Saute beans mixture until the spinach wilts and the beans are warmed through, for 3 to 5 more minutes.

6. In the meantime, combine salt, cilantro, tomatoes, bell peppers, cabbage and lime juice together into a big mixing bowl, to make the slaw.

7. Toss confetti slaw mixture to combine and share warm beans mixture into meal prep containers.

8. Top beans mixture with avocado and slaw.

9. Cover and refrigerate up to 3 days.

10. Reheat before serving, and top with hot sauce as necessary.

Meal Plan Guacamole Recipe

Preparation Time: 10 minutes

Cook Time: 0 minutes

Serves: 8 servings

What's Needed?

4 ripe avocados, large (peeled, pitted & sliced)

Juice of 2 limes

1 grated or finely minced garlic clove

1/4 tsp salt

Directions

1. In a fairly big mixing bowl, combine salt, garlic and lime juice