Meal Prep
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About this ebook
In this fast paced society of ours, we are always on the run. And as a result we can't always make the healthiest of choices. In the midst of our rush we often find ourselves trapped between the option of fast and unhealthy food or in running late for work, school, and life's other engagements. Many wish they could find some other way, but they have quite a hard time trying to find it.
But I'm here to tell you that there is another way through this stressful and unprepared wilderness and it is called "Meal Prep". This ingenious strategy allows you to take the little bit of time that you have and make the most of it to prepare quality meals for the whole busy week ahead of you. All you need, for example, is just a little bit of free time once a week, maybe as little as 30 minutes, in order to make preparations of your meals in advance.
These strategically focused preps take care of the hard work such as chopping vegetables and cooking meat in advance so that when it comes time to eat the only work that is left for you is the most basic of tasks, such as heating up the prepped meal in the microwave for 30 seconds. That's right, by taking 30 minutes out of your schedule sometime during the end of the week, you can successfully prep and pack fully made meals that can be finalized in less than a minute when it is finally time for you to eat.
The only thing you need is some good Tupperware containers and perhaps a few plastic bags and you can have a fully made home cooked meal stocked up for when you need it. These wholesome meals will be much healthier for you than their quicker and more processed counterparts. They will also end up saving you a lot of money.
Even if health wasn't an issue, just think of all the money you waste each and every time you go through the drive thru to get burgers and fries, when you could have clean and delicious food made from scratch right out of your home. In making homemade meals you are using a set amount of recipes that you can buy in bulk and use for the long haul.
By the end of the month you will have saved a ton of money in the process. This book clearly explains that process to you, and further elaborates how you can make the most of the benefits that meal prepping can offer.
In this book you will find:
Detailed Meal Prep Strategies
Meal Preps for Breakfast, Lunch and Dinner
Specially Made Meal Preps for Vegetarians and Vegans
Meal Preps for Homemade Desserts
And a whole lot more!
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Meal Prep - Andrew Johnson
Meal Prep
The Complete Meal Prep Cookbook for Weight Loss and Clean Eating
Andrew Johnson
All Rights Reserved. No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder. Copyright © 2017
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Table of Contents
* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
Introduction: You Better Prep!
Chapter 1: Things you Should Do Before You Meal Prep
Give Your Body the Chance to Detox
Create a Regular Meal Prep Plan
Work Your Preps in Gradually
Don’t Always use New Recipes
Get Your Veggies Chopped ahead of time
Make Complicated Recipes Ahead of Time
Keep Your Healthy Snacks on Hand
Don’t Play A Zero Sum Game
Get Healthy Condiments
Use Mason Jars for Your Salads
Chapter 2: Breakfast Meal Prep
Stuffed Egg Peppers
Oatmeal and Apples
Fruit Breakfast Cup
Papaya Breakfast Boat
Berry Banana Pancakes
Garlic and Tomato Omelet
Breakfast Quesadilla
Steak and Eggs
Morning Muffin Omelet
Egg Wrap Prep
Maple Banana Donut Prep
Chapter 2: Lunchtime Prep
Pita Stuffed with Corn and Black Beans
Chicken Avocado Tortas
Cheesy Quesadilla and Vegetables
Turkey Gyro Pitas
Stuffed Potatoes
Sautéed Zucchini
Spicy Chicken Fajitas
Chicken and Steak
Beef Lettuce Wrap
Chicken and Green Bean Skillet
Peppered Pork Sandwiches
Cheesy Bean and Chicken Burrito
Beef and Broccoli Baked Potato
Salisbury Steak
Italian Meatballs
Parchment Baked Fish
Mediterranean Stuffed Pork
Taco Rollups
Sweet and Sour Seashells
Chapter 3: It’s Time to Prep for Your Dinner!
Turkey Squash Casserole
Chicken and Dumplings
BBQ Turkey in Bell Pepper Shells
Chicken and Veggie Enchiladas
Stir-Fry Prepped Chicken Mango
Meaty Spaghetti
Lasagna Prep
Shrimp, Sausage and Squash Casserole
Pork Tenderloin Pesto Prep
Chicken and Mushroom Fricassee
Beef Stir Fry
Chicken quesadillas with Red and Green Salsa
Baked Salmon Dijon
Sweet and Sour Chicken
Pork Mignon
Mushroom Penne Pasta
Whole Wheat Bow Tie Pasta and Puttanesca Sauce
Grilled Tuna and Chickpeas
Chicken and Angel Hair Pasta
Chapter 4: Soup, Sides, and Salad Meal Prep
Chicken Tortilla Soup
Salmon Lettuce Salad
Chicken and Avocado Salad
Tomato, Avocado, and Egg Salad
Kale and Cauliflower Salad
Grilled Steak Salad
Thai Salad
Tortilla and Avocado Soup
Tomato and Turkey Salad
Green Chili and Corn Salad
Garden Avocado Salad
Potato Salad and Herbs
Apple and Tuna Salad Pita Pockets
Southwest Caesar Salad
Shepherd’s Side of Veggies
Side of Fruit Dip
Chickpea Veggie Dip
Chapter 5: Vegan and Vegetarian Meal Prep
Tomatoes and Tuscan Beans
Vegan Casserole of the Caribbean
Rice and Red Beans
Broccoli Tofu
Chunky Tomatoes and Three Bean Chili
Edamame Stew
Whole Wheat Cauliflower and Crumbs
Orange Sauce and Roasted Beets
Cinnamon Glazed Carrots
Vegetable Cornbread
Paprika and Cumin Quinoa
Vegans Couscous Delight
Vegetable Fried Rice
Chapter 6: Dessert Prep
Apple Cinnamon Baked Goodies
Crumbly Peach Delight
Chocolate Banana Bites
Cherry and Blackberry Cobbler
Grain-Free Peanut Butter Cookies
Almond Butter Rice Crispi’s
Banana Chocolate Protein Bars
Cherry Almond Bites
Oatmeal and Chocolate Peanut Butter Cups
Quick Brownie Prep
Conclusion: The Best Laid Preps of Mice and Menu
Introduction: You Better Prep!
Have you ever heard the expression, preparing to fail is failing to prepare
? This adage can reflect upon many instances of our hectic day-to-day routine. Being prepared is what gets us on the right track. Meal prep is basically just creating 2 or 3 meals at one time and then sealing them up in plastic containers so that they can be easily reheated for your meals the next day.
That way—just as the phrase implies—you will be prepared for your meals during the rest of the week. You don’t have to just grab things out of the fridge at the last minute and hope that they are healthy. With this plan you can have your readily made meals that fit right into your diet plan and caloric budget right there, ready-made for you. Just by having healthy, well balanced meals, with plenty of fruits and veggies, you can get yourself off on the right foot.
Many become so overwhelmed by their busy lives that they automatically default toward fast food and cheap microwave dinners. But having your meals prepped in advance can allow you to have wholesome and healthy meals in a short amount of time. And as good as it is for your health to prep, it is also good for your wallet since you will save all that money that would have gone to restaurants and wasteful junk food.
Billions of dieters all over the world have realized the potential of meal prepping, and have seen tremendous results with their weight loss as a result. Without taking into consideration the exact details of what you are consuming your dieting just isn’t going to be effective. So if you want to manage your meals, clean up your eating routine, and manage your weight in the process, you better get with the game plan folks, and you better prep!
Chapter 1: Things you Should Do Before You Meal Prep
Prepping to prep may seem like a bit of an oxymoron, but it is not. Because besides the actual food preparation itself, there are certain arrangements that can be made in order to make your transition from haphazard diet to prepared diet a whole lot smoother.
Give Your Body the Chance to Detox
It is good to get your body on a clean slate through detox immediately before you begin a meal prepping regimen. By taking the time to detox the body you can reduce sluggishness and give yourself a new burst of energy. It also helps to reset the metabolism ensuring better and faster weight loss.
A quick round of