Meal Prep Cookbook: 100 Best Clean Eating Weight Loss Recipes - Healthy Make Ahead Meal Prep Recipes

By Josephine Gould

We are often encumbered with various demanding schedules, engagements, managing our time and striking a balance between losing weight, eating healthy and eating clean. Meal prep brings that needed balance and ensures that you are fit, in good health and that you eat clean. Preparing your meals beforehand ensures a healthy eating habit and maintained daily productivity. In this book you will find 100 delicious, easy to cook and healthy meal prep recipes that will keep you lean, fit and healthy.
 
 

• Language: English
• Publisher: MarkHollis
• Release date: Oct 17, 2017
• ISBN: 9788832536485

Book preview

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INTRODUCTION

Time just happens not to be enough. You wish you can have more hours in your day. You are cumbered with important things to attend to on a day to day basis - work, assignments, projects, daily responsibilities and commitments, yet there is hardly enough time to sort through all of it. 24 hours isn't just enough to fit in that entire schedule which includes, cooking delicious and healthy meals which is important to your health, weight and general well being. Due to time constraints and the enormous daily task we have to deal with; we tend to eat junks and handy foods throughout the day which harms our health, impacts on our weight, and affects our general well being.

Meal prepping, which is also known as meal preparation is the key to correcting this disorder. Meal prepping eliminates daily cooking, the probability of eating junks and handy foods; and makes eating healthier and effortless. Most people that opt for meal prepping are mainly those who are seeking to lose excess weight, burn fat and be fit, those who want to cut out unhealthy foods and junks, those seeking to eat good food on a daily basis, without having to cook everyday and so on, the list is endless. To each individual, meal prep has a peculiar significance.  Finding a meal prep routine and schedule that will work for you as an individual takes time, practice and occasional mistakes here and there until a successful meal prep schedule and routine is cultivated and reached.

Meal prepping differs from person to person - the idea is to meal prep to suit your own time and lifestyle. Someone may prefer to meal prep only dinners, another may want to meal prep breakfast and lunch. With time you will discover what works for you as an individual and fit into a successful meal prep routine.

Meal Prep 101

As a meal prep beginner or pro, one of the first few most important things you need for meal prepping are tupperware or glass containers that are Bisphenol A (BPA) free and are of equal sizes.

Refrigerator and freezer space is very important when considering what size of meal prep containers to go for, since you will stack meals on a weekly basis in your refrigerator. As beginner on the meal prep plan, this book will help you through a successful transition from being a meal prep beginner to a pro. The following are useful tips that will guide you.

a) Carefully think out each detail of meal prepping before you start. Have a well written and well laid out plan.

b) Prep a little at a time; begin with a 2-3 day meal prep and gradually increase the number of days as you get accustomed to your meal prepping routine. Meal prepping for 7 days at a go can be overwhelming even for a meal prep pro.

c) Be sure of the meals you want to cook for breakfast, lunch and dinner and make sure they are well organised for your whole week, as you start with few days first. This will help you to be efficient when shopping for groceries. Write out your needs and transform it into a shopping list.

d) Some prefer meal prepping every night, and some prefer it to be once or twice in a week. Plan your meal prepping time carefully, the time spent preparing is at your discretion. Discover what works for you and stick to it.

e) Break down your meal prep routine into sections, writing out the time allotted to each meal prep can also help to maximize time and increase efficiency.

f) Prepare varieties but still keep it simple. Preparing so many exotic dishes can be risky as the fancier a dish is the shorter its storage time. You can play around spices, sauces, proteins or flavors in some recipes and make sure you are eating varieties from time to time.

The most important thing you need to do is to discover what works for you, and in no time, you will shed that excess weight, stay fit and generally healthy.

ONE POT RECIPES

Delicious Chicken Cacciatore

Preparation Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Refrigeration Time: 3-5 days

Serves: 4

Ingredients:

3–4 slices bacon

4 chicken breasts

8 oz sliced thick mushrooms

1 cup coarsely sliced red onion

1/2 green, yellow & red bell pepper, sliced

3 tbsp olive oil

3/4 cup Mezzetti basil & homemade tomato sauce

1 medium finely chopped tomato

3 medium minced garlic cloves

1/2 cup white wine

2 tsp oregano, dry

1 tsp thyme, dry

Chopped basil leaves

Pepper & salt (to taste)

Preparation:

1. Sprinkle salt and freshly ground black pepper over the chicken until well coated.

2. Add the 2 tablespoons of oil and the chicken pieces into a skillet and cook for about 10 minutes or until the chicken is golden brown. Set aside.

3. Render the bacon in the same skillet until crispy, set aside.

4. Add mushrooms, peppers, onions and the remaining olive oil into the same skillet and cook until onion is soft.

5. Add the chopped basil, pepper, salt, oregano, thyme, garlic, white wine, tomato sauce and the chopped tomatoes and boil. Simmer over med-heat until sauce is thickened and liquid is gone.

6. Stir in bacon and the chicken pieces into the sauce and cook until chicken is well cooked and tender, for 5-7 minutes.

7. Add the chopped basil.

8. Share the mashed potatoes, quinoa or cooked rice into meal prep containers and top with the chicken cacciatore.

9. Cover and refrigerate for 3-5 days.

Chicken & Veggie One-Pan (Meal Prep)

Preparation Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Refrigeration Time: 4 days

Serves: 4

Ingredients:

½ lb Brussels sprouts

½ sweet potatoes

½ head broccoli

1 carrot

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