Meal Prep Cookbook For Beginners: Best 120+ Clean Eating Weight Loss Recipes - Batch Cooking Healthy Make Ahead Meals

By Joey McCoy

Work, school, assignments, schedules and responsibilities can be really demanding on a day to day basis - making you wish you had more hours in your day. Meal Prep, otherwise known as Meal Preparation helps you achieve living healthy, clean eating, rapid weight loss and more. In this book, you will learn how to meal prep, cut your cooking time appreciably, eat delicious meal prepped meals and lose weight rapidly. 
This book includes 120 meal prep recipes written with a simple, clear yet detailed approach - you will find 
    -Breakfast lunch & dinner recipes 
    -Rice & pasta recipes
    -Vegetable recipes 
    -Chicken recipes 
    -One pot recipes
    -Snacks nibbles & dessert recipes
    -Beverage recipes
    -Salad recipes
    -Cups mugs & muffin recipes 
    -Soup recipes and more
Enjoy the limitless possibilities of meal prepping; stay healthy, eat clean and lose that weight.
 

• Language: English
• Publisher: MarkHollis
• Release date: Sep 13, 2017
• ISBN: 9788832536102

Book preview

Soup

INTRODUCTION

Being busy is great! But it can also affect other areas of our lives, like what we eat, how we eat, when we eat and more. Cooking meals everyday is not really feasible considering the numerous assignments, schedules and responsibilities we are saddled with. Eating junks or handy meals becomes a norm and our body suffers for it. Meal Prep which is also known as Meal Preparation is all the help you need.

Starting on the meal prep journey can be slightly overwhelming at first, but as you get a hang of it, it becomes something you do without stress. Meal prepping simply means planning your meals and preparing them ahead. The benefits of meal prepping cannot be underestimated, from the cheaper costs when compared to eating in restaurants and buying lunch, to the rapid weight loss gotten from healthy and clean eating. Meal prepping will save you the precious time spent trying to cook early in the morning or late at night. One of the wonders of meal prep is that it helps you get organized as a student, worker, parent or single. Any fitness enthusiast will tell you that meal prepping is one secret to loosing excess weight in no time.

NOW IS RIGHT!

Start now and do not procrastinate. Here are some ideas that will help you get started without stress...

Write Your Goals Out

Your goals written out will help you stay focus and disciplined. Write out things like; meal prepping to free up more time, meal prepping to save money, meal prepping to build muscle, meal prepping for fat loss, meal prepping for weight loss and more.

Have a Plan

Planning is important to the success of meal prepping. You have to plan what groceries to buy when you go shopping, make sure you have a comprehensive written list. Having a meal prep time (Sunday is a good day) is another way to go when you are starting out as a meal prepper; prepping little quantities of meals per time. As a meal prep beginner, I'll suggest you prep your meals twice weekly, it is best to make little amounts of meals per time until you gradually get a handle of meal prepping. Lastly plan out your meals on paper, write out a healthy list of Proteins, carbohydrates, plant-based options, veggies, fruits, oils, nuts, seeds and so on.

MEAL PREP 101

Meal prepping is not as hard as it may seem; the following principles will guide and help you to become a professional meal prepper, lose weight rapidly, live healthy and stay fit.

  Planning your time before meal prepping; pick a convenient day and plan towards it.

  Being accurate with your figures. It is important that you know the number of days you are prepping for and the number of meals.

  Being disciplined, focused and maintaining your meal prepping schedules.

  Keeping it simple. The fancier a meal gets, the shorter its shelf/storage life.

  To curb the eventualities of getting stranded while meal prepping, keep a list and shop for your groceries.

  Going for meals that are easy to prepare and that store well as bulk packaged meals.

  Laying out your arrangement well. It makes meal prepping easier and faster.

  Preparing ahead, marinating chickens ahead, preparing and refrigerating sauces ahead. Fruits and nuts can also be prepared and stored in refrigerators until ready for use.

  Your meal prep schedule should be habitual.

  Going for healthy meal prep options. Below are good options to choose from.

Protein: fish, low fat beef jerky, roast beef, ham, turkey breast, flank steak, pork tenderloin, lean ground beef and chicken breast.

Carbohydrates: Bread, whole grain tortillas, wild rice, brown rice, couscous, quinoa and oats.

Healthy oils: almond butter, peanut butter, coconut oil, olive oil, pumpkin seed oil, pistachios, pecan, walnuts and almond oil.

  Storing your meals well. Getting the right containers, coolers, meal backpack or bags to make storage while on transit to work or school easier.

Welcome to a new world of living healthy, fit and organized.

RICE & PASTA MEAL PREP RECIPES

Veggie Beef Fried Rice

Preparation Time: 10 minutes

Cook Time: 15 minutes

Refrigeration Time: 1-2 days

Serves: 4 servings

Ingredients

12 oz. top sirloin steak (place in the freezer for 10 minutes)

4 large eggs

4 tsps (divided) olive oil

1 tsp ginger, grated

2 tsps garlic, minced

6 cups assorted chopped (asparagus, broccoli, carrots, bell peppers, onions, etc) vegetables

10 oz. cooked rice

1 tsp Sriracha sauce

1/4 cup soy sauce, reduced-sodium

Preparation

1. Add olive oil into a big skillet over med-high heat.

2. Add cut sirloin steak into the hot skillet.

3. Cook until steak is brown at the edges and is no more red in the middle, for 2-4 minutes. Stir from time to time.

4. Take off heat and drain sirloin steak on paper towels.

5. Grease empty skillet with nonstick cooking spray.

6. Combine ginger, garlic and eggs into the prepared skillet.

7. Stir thoroughly until eggs are scrambled.

8. Cook rice according to directions on the package.

9. In the now empty skillet, add the remaining olive oil.

10. Add veggies and stir fry until the veggies are crisp-soft for 3-5 minutes on med-high.

11. Lower heat to med-low and add cooked eggs, cooked beef and cooked rice into the veggies in the skillet.

12. Stir veggie rice and protein mixture until well combined.

13. Combine Sriracha and soy sauce together into a bowl and dribble over veggie mixture and stir to incorporate.

14. Cook for 1-2 minutes, stirring until the mixture is warmed.

15. Let sit for a while and serve into meal prep containers.

16. Cover and refrigerate for up 1-2 days.

Cauliflower Rice with Lime Cilantro Chicken

Preparation Time: 20 minutes

Cook Time: 29 minutes

Refrigeration Time: 4 days

Serves: 4 servings

Chicken Ingredients

2 tbsps olive oil

1 pound chicken breast, boneless & skinless

1/4 cup lime juice

Pepper and salt, to taste

2 tsps minced garlic

1/3 cup freshly chopped cilantro

1/2 tsp honey

1/8 tsp sea salt

Cauliflower Rice Ingredients

3 cups cauliflower rice

2 tbsps olive oil

1 tsp ground cumin

2 tsps garlic powder

1/2 cup black beans

1/8 sea salt

1/4 cup (raw) red onion

Bowl Ingredients

1 chopped avocado

1 cup cherry halved tomatoes

Preparation

1. In a big skillet over med-high heat, heat the olive oil.

2. Saute the chicken in the hot oil, for 5-8 minutes per side.

3. Remove from heat and set aside for 20 minutes, before cutting into slices.

4. Add the sliced chicken and every other chicken ingredient into a big bowl and toss until well coated before placing in a refrigerator.

5. In a big skillet over med-heat, add the olive oil.

6. Add the spices and the cauliflower rice into the hot oil in the skillet and cook for 5 minutes.

7. Stir in the black beans, cook for 2 minutes and stir in the red onions.

8. Share 1/4 of an avocado, 1/4 cup tomatoes, riced cauliflower and chicken into each meal prep container.

9. Cover and refrigerate for up to 4 days.

Meal Prep Fajita Bowls

Preparation Time: 15 minutes

Cook Time: 20 minutes

Refrigeration Time: 4 days

Serves: 6 servings

Ingredients

1 1/2 pounds chicken breasts, Cut into 1" bite-sizes

3 cups brown or white rice, cooked

1 onion, thinly sliced

4 (any desired color) bell peppers, thinly sliced

1/2 cup salsa

1/4 cup olive oil

Seasoning

1/2 tsp cumin

1 tbsp chili powder

1/2 tsp oregano

1 tsp garlic powder

1 tsp seasoning salt

1/4 tsp black pepper

Top With (If desired): Lime, avocado, sour cream, cilantro, salsa, green onions, tomatoes, cheddar cheese

Preparation

1. Heat up oven to 425ºF.

2. Add every seasoning ingredient and the olive oil into a bowl, stir until combined and set aside.

3. Toss chicken pieces with half of the seasoning and olive oil mixture until evenly covered.

4. Toss the remaining seasoning and olive oil mixture with the sliced onions and bell peppers.

5. Add mixture to a pan lined with parchment paper, transfer into the preheated oven and bake until well cooked, for about 20-22 minutes.

NOTE: Stir the mixture half way through.

6. Share into salsa, cheese, veggies, chicken and rice into 6 meal prep containers, top with desired toppings, cover and refrigerate for up to 4 days.

Meal Prep Lo Mein Chicken Noodles

Preparation Time: 15 minutes

Cook Time: 3 hours 30 minutes

Refrigeration Time: 3 days

Serves: 3-4 servings

Ingredients

Black pepper