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From the Publisher
I’M SO GLAD YOU’RE HERE!
If you have meal-prepped, attempted to meal-prep, or thought about meal prep before, you’re in the right place. I’ve been teaching others my formula for meal prep and meal planning for over ten years in workshops and small groups, and I’ve also had (and still have) the pleasure of working with clients one-on-one as a nutrition coach. The one takeaway I’ve discovered from all my coaching is how valuable meal prep and planning is. Over the years, I have found that meal preparation is the most underutilized strategy for healthy eating. Period.
4 MEAL-PREP PLANS TO GET YOU STARTED: Here are some of the steps for prepping the entire four days in one session:
LOW-CARB PLAN
Get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.Start cooking the proteins, as they typically take a little bit longer to prepare. Use 2 skillets, 1 for the chicken in the Zucchini Noodles Caprese-Style (follow the directions for cooking chicken in the Chicken and Bacon Club Wrap on page 85) and 1 for the steak in the Mediterranean Steak Salad. Marinate the steak, bell peppers, and onion for the Steak Fajitas recipes.In the meantime, make the Feta, Tomato, and Spinach Omelet. Slice the steak, chicken, and omelet and place into separate containers.
VEGETARIAN PLAN
The night before prep day, soak the dried chickpeas overnight for the falafel in the Falafel Bowls.On prep day, get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.Make the falafel dough for the Falafel Bowls and refrigerate the dough for about an hour before cooking.
GLUTEN-FREE PLAN
Get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.Preheat the oven to 400°F (200°C) for the Roasted Chickpeas. Marinate the fish for the Colorful Fish Tacos and make the pesto for the Pesto Tilapia, if not using store-bought pesto. Place the chickpeas in the preheated oven.Using the stovetop, cook the Crispy Sweet Potato Medallions and make the brown rice for the Thai Bowls with Peanut Sauce according to package directions. Once these are done, place them into containers and let cool.
DAIRY-FREE PLAN
Get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.Preheat the oven to 375°F (190°C) for the “Not Your Mama’s Meatloaf” Muffins and Ginger-Soy Chicken Thighs. Make the meatloaf muffins and marinate the chicken thighs. Place both dishes into the oven.On the stovetop, make the Chocolate Raspberry Breakfast Quinoa and use the traditional stovetop method for cooking hard-boiled eggs for the Tomato, Egg, and Lentil Bowls (Set the eggs in a pot of cold water and bring to a boil with the lid on. Once the water boils, turn off the heat and let the eggs sit, covered, for 15 minutes or so before running under cold water.).
A few recipes from The Visual Guide to Easy Meal Prep
BREAKFAST
Breakfast BurritosFeta, Tomato, and Spinach Omelet Hard-Boiled Eggs in the OvenHealthy Egg CupsEgg and Cheese English Muffin Sandwiches Overnight OatsChia Seed Pudding
MAINS
Ginger-Soy Chicken Thighs Tomato, Egg, and Lentil Bowls Pan-Fried Teriyaki SalmonTurkey and Kale Soup with Super GrainsChicken Tortilla Soup Roasted Butternut Squash Soup Soba Noodle Stir-Fry
SNACKS AND SIDES
Chocolaty Quinoa SquaresAmazeballs Tropical Energy Balls Apple Cinnamon Walnut MuffinsPumpkin-Spice GranolaEnergy-Bite CookiesSimple and Healthy Trail Mix
DRESSINGS, DIPS, AND SAUCES
GuacamoleHerb Greek Yogurt DipSpicy Greek Yogurt DipSalsaBasic Salad Dressing Citrus Salad DressingTangy Salad Dressing
Publisher : Race Point Publishing; 1st edition (August 6, 2019)
Language : English
Paperback : 176 pages
ISBN-10 : 1631065963
ISBN-13 : 978-1631065965
Item Weight : 1.2 pounds
Dimensions : 8.05 x 0.8 x 10 inches