Meal Prep: Your Essential Guide to Losing Weight and Saving Time. 101 Delicious, Simple and Healthy Meals to Prep and Go

By Allyson C. Naquin

Meal Prep is just what you need!

Are you leading an extremely busy life that is making it rather difficult for you to take out time from your tight schedule and prepare one or two homemade meals for yourself and perhaps your family? 

Do you want to change your daily grind cycle of going towards the local Fast Food joints and settling down for a quick Burger, even though you know that it is doing long term damage to your body? 

Well, Meal Prep is just what you need! 

As of recent years, the art of Meal Prep has gained a significant amount of traction amongst the mainstream mass, who are trying to break free from their monotonous dietary shackles and learn how to plan for every single meal way ahead of time! 

Feeling curious? Well you should be! Through the art of Meal Prepping, you will be able to seamlessly create a blueprint of what you want to eat in the future and prepare them using amazing easy to follow techniques, so that you may just re-heat the meal and eat them right away when the time comes! 

This will not only save you a tons of time and money, but will also ensure that you are able to follow a nice and healthy diet and save yourself from the harmful junk foods all around! 

With this book you will:

● Know All you need to know about meal Meal Prep
● Know about the advantages of Meal Prep and understand why you should practice the art 
● Be able to explore about a dozen of different Meal Prep ideas that are sure to fire up the culinary savant inside you! 
● Get a 30 Days Meal Plan for you and your family
● Know Most crucial aspects of Meal Prepping such as how to prepare your kitchen, common mistakes to avoid, sanitary food guidelines, meal prep techniques
● And a lot more! 

If you have been looking for the "Definitive" Meal Prep Book, then look no further as you have found the right one! Stop wasting any more time now and dive into the amazing world of Meal Prepping and take control of your life now, for a better and healthier tomorrow!

• Language: English
• Publisher: Allyson C. Naquin
• Release date: Oct 17, 2018
• ISBN: 9781386452034

Book preview

Introduction

I would like to start off by expressing my utmost gratitude and appreciation to you and your kind gesture for purchasing and downloading my book.

I have tried my very best to make sure that this extremely accessible to Meal Prep aficionados who like to learn how to lead a healthy lifestyle!  

In doing so, I have divided the book into three parts. The first part of the book will help you to fully grasp the basic concepts of Meal Prepping, so if you are new to Meal Prepping, you will be able to master the techniques in no time, while the second part will teach you how you can build up your very own Meal Plan!

And finally, the Third part is the recipe galore, where I present you 80+ absolutely healthy and heartwarming dishes that can be easily implemented to your Meal Prep plan with minimal effort.  

I have tried my very best to keep the recipes short and as easy as possible to make! However, there might be some longer recipes, but those are particularly for individuals who like to experience a bit of Challenge! Don’t be alarmed as there are plenty of recipes for beginners as well!

That being said, I welcome you to your amazing venture into the world of Meal Prepping!  

God Bless!

Chapter 1: Understanding Meal Prep

There is a very well-known quote that has been hovering around the ears of men and weapon since the early days

Failing to prepare, it Preparing to Fail

Even though this sentence seems like a very simple collection of words, it actually holds a very deep and elaborate meaning.

To explain, the sentence explicitly focuses on the fact that without proper preparation, it is pretty much confirmed that you won’t be able to win any battles of your life.

And we are not talking about battles with guns and ammos! Rather, we are talking about the daily battles which we face.

Going into an exam, going to give the next presidential speech and even deciding to go on a diet! Without proper preparation or practice, you are bound to fail in all of those.

Please do pardon my slightly pessimistic intro! I am not talking about these just to discourage, rather, I want you to understand just how important preparation is to any victory.

Incidentally,  the same concept is very much true when it comes to cooking!

Meal Prepping is one of the most important, yet highly ignored aspect of any diet. And this is even more true for an individual who leads a very busy life and finds it rather difficult to take off some time in order to create healthy and edible meals.

That being said, in this introductory chapter, I will be going through the basics of Meal Prep and teach you, how you can properly set up everything for your Meal Prep journey.

Exploring the Meal Prepping Concept

Perhaps in the most simplest term, the main objective of Meal Prepping is to essentially create a blueprint of how you are going to conduct and incorporate the diet that you are following. Even if you are not following a diet! You can create a rough meal plan for the whole week.

Dissecting the concept even further, we  are able to get the definition below:

Meal Prepping is the process of planning what you are going to eat (and how you are going to make it) ahead of time.

Why should one Meal Prep?

And if you are wondering as to why should pursue Meal Prep, well...

It helps you to save a lot of money by allowing you to set up a rough estimate of your food budget ahead of time

If allows you to stick to a healthy plan and eat as much healthy food as possible

It minimizes food wastage

It clears off the burden of What you should cook next and eases your mind, clearing it up of any food related stress.

Prevent the wasting of time by letting you know exactly What you are going to eat and When.

Help you avoid monotony in your daily meal by spicing up the routine from time to time.

Preparing your Kitchen For Meal Prepping

If you are jumping into the world of Meal Prep for the first time you might feel a bit confused as how you should prepare your kitchen.

These are some of the staple that you should keep around in your kitchen.

Cutting Boards: Try to get boards that are made from solid materials such as plastic, glass, rubber or marble! These are mostly corrosion resistant and the non-porous surface makes it easier to clean them than wood.

Tools and Equipment: the most basic ones include

Measuring cups: Required to measure out spices and condiments.

Various sized spoons: The multiple sized spoons will allow you to measure out small amounts of spices.

Glass bowls and non-metallic containers: They are required for storing the meat alongside marinade.

Packaging materials (mentioned above): The materials are mentioned above and they can be used to store the meat in the fridge.

Kitchen and paper towels: These are required draining the meat.

Cold Storage Space (fridge will suffice): Since the meats are required to be kept under 40 degree Fahrenheit, a fridge should be enough.

Knives: Sharp knives should be used to slice the meat accordingly. While using the knife, you should keep the following in mind.

Always make sure to use a sharp knife

Never hold a knife under your arm or leave it under a piece of meat

Always keep your knives within visible distance

Always keep your knife point down

Always cut down towards the cutting surface and away from your body

Never allow children to toy with knives unattended

Wash the knives while cutting different types of food

Mesh glove for protection: Cutting the meat requires precision as you will be using a very sharp knife. The following types of glove should be kept in mind:

Rubber gloves

Butchering Gloves

Mesh Glove

Kitchen Scale for measurement: A kitchen scale will allow you to get accurate measurements of slightly pieces of meat and condiments.

Internal Thermometer: A meat thermometer will help you to measure the internal temperature of the jerky to ensure that you are able to ensure that the jerky are ready.

Baking Sheet: These are flat, rectangular metal pan that are used in oven, mainly for flat products such as sheet cakes, cookies etc.

Colander: A colander is a bowl-shaped kitchen utensil with holes that allows you to drain food such as pasta or rice. These are also use to rinsed veggies.

Aluminum Foil: Also known as misnomer tin foil, these are used to wrap up and cover food.

The Different Time Saving Cooking Methods

If you don’t buy expensive appliances such as the Instant Pot, Air Fryer or Crock Pot, the following cooking methods should help you to stay ahead of the pack and save a lot of time.

Grilling: This method is best use when cooking tender cuts of fish or meat. The grill should be well heated before cooking. Some meats such as bacon, sausage already contain enough fat for grilling, for other cuts such as chicken breast, you will need to baste them with a bit of oil or cooking liquid. 

Griddling: This is also known

Reviews for Meal Prep

[Alixandra Stone · Rating: 1 out of 5 stars]

Very hard to read, with all the spelling errors. I sadly didn't make it very far.