Meal Prep Cookbook

Top 100 Quick And Easy Meal Prep Recipes For Clean Eating And Weight Loss

Sheila Candy

© 2017 Sheila Candy

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

TABLE OF CONTENTS

OTHER BOOKS BY SHEILA CANDY

INTRODUCTION

Why Meal Prep

Why Clean Eating

MEAL PREPPING FOR CLEAN EATING

Planning

Meal Prep Strategy

STORING YOUR MEALS

COOKING YOUR MEALS FOR MEAL PREP

100 MEAL PREP RECIPES FOR CLEAN EATING

BREAKFAST

Oat And Berry Cookies

Frozen Cheese Burritos

Colorful Egg-Veggie Cups

Apple-Oat Breakfast Muffins

Healthy Spiced Pumpkin Pancakes

Orange-Cranberry Muffins

Easy Cashew-Vanilla Milk

Cream ‘N’ Peaches Overnight Oats

Chia Oats Wih Pear-Almond Topping

Banana ‘N’ Choco Oats

Almond-Raspberry Overnight Oats

Happy Almond Oats

Choco Pecan-Dates Oatmeal

Mint And Chocolate Brownie Oatmeal

Crunchy Cinnamon Apple Oats

Fruity Compote Yogurt Cups

Berry Peanut And Banana Smoothies

Choco And Nut Banana Smoothies

Southwestern Muffin-Tin Frittatas

Blueberry Oatmeal Muffin

Chocolate And Chia Strawberry Pudding

Freeze Oat Muffin Cups

Eggs ‘N’ Hash Brown Muffins

Caramelized Mushroom, Spinach ‘N’ Onion Quiche

Banana Nut Oatmeal Muffins

LUNCH

Stir-Fried Chicken-Veggie Teriyaki

Taco-Turkey Bowls

Veggies ‘N’ Pesto Chicken

Honey And Sesame Chicken Bowls

Roasted Cauliflower Barley And Chickpea Salad

Chicken Fajita Bowls

Sweet Potato ‘N’ Lentil Jar Salads

Carnitas Burrito Lunch Bowls

Chicken Farro Bowls

Moroccan Quinoa And Chickpea Salad

Hearty Greek Chicken Bowls

Lentil Salad ‘N’ Maple Mustard Dressing

Potato ‘N’ Green Bean Salad

Greek Salad Jar

Corn ‘N’ Black Bean Salad Jars

Cheddar ‘N’ Beef Salad Jars

Homemade Thai Coconut Instant Noodles

Chicken Burrito Lunch Bowls

Taco Salad Beef Bowls

Figs, Greens And Walnuts With Tortellini Salad

Berry-Basil Vinaigrette With Spring Cobb Salad

Black Bean ‘N’ Chicken Burrito Jars

Asian Mason Jars Noodle Salad

Roasted Sweet Potato ‘N’ Black Bean Salad

Apple ‘N’ Feta Salad With Apple-Honey Dressing

DINNER

Healthy Vegetable Chicken

Meal Prep Chicken ‘N’ Sweet Potato Dinner Bowls

Bean ‘N’ Beef Chile Verde

Peanut Sweet Potato Bisque

Crumbled Stilton ‘N’ Roasted Pear-Butternut Soup

Spiced Turkey ‘N’ Lettuce Wraps

Rosemary-Orange Shrimp

Pork ‘N’ Salsa Dinner Fajitas

Turkey ‘N’ Lentil Sloppy Joes

Meal Prep Pizza Slab Pie

Smoked Turkey ‘N’ Grilled Onion Panini

Roasted Veggie Lasagna

Tomato ‘N’ Chili Stew

Pulled Chicken Sandwiches ‘N’ Green Grape Relish

Spicy Green Chili Pork Tenderloin

Freezer Tortilla Soup

Ham Filled Pork Tenderloins

Pea-Pork Dinner Soup

Classic Chicken Cacciatore

Mashed Sweet Potatoes With Cheese

Baked Spinach-Cheese Tortellini

Bean-Ham Soup

Veggie Spiced Crab Cakes

Hearty Veggie Minestrone Soup

Simple Mexican Cheesy Chicken

SNACKS

Sweet Spiced Seed ‘N’ Nut Clusters

Chocó Banana Granola Bars

Apple Cinnamon Cookies

Spiced Almond Date Buns

Parfait Minis

Sweet Potato Chips

Frozen Fruity Yoghurt Mix Bars

Cheesy Yoghurt Burrito Jar

Veggie Cups With Greenie Dip

Cheesy Spinach-Tomato Mason Jar Salad

Greek Breadless Turkey Rolls

Healthy Black bean Quesadillas

Frittata Mini Cups ‘N’ Cheesy Prosciutto

Spiced Roasted Chickpeas

Banana Oat Balls

Dried Kale Chips

Crispy Apple Chips

Strawberry, Blueberry ‘N’ Coconut-Lime Granita

Vanilla-Lemon Muffins

Cold Almond Butter Chocó Fudge Cups

Vegetarian Peppermint Patties

Frozen Choco Peanut Butter Fudge

Pumpkin-Pie Bars

Basil-Cucumber Pops

Frozen Honey-Peach Yoghurt Bites

OTHER BOOKS BY SHEILA CANDY

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Healthy Make-Ahead Meals: Make-Ahead Cookbook With 100 Delicious, Do-Ahead Freezer Recipes

INTRODUCTION

Why Meal Prep

It is difficult to eat healthy when you lead a busy life. There is always the temptation to order takeouts, stop for fast foods, or settle for whatever is in your fridge at your moment of need. However, having a healthy meal, prepared ahead of time, will go a long way to helping you say no to unhealthy food choices. Meal prepping is planning, preparing and packaging your meals ahead of time.

When you ‘meal prep’, you get to enjoy better and healthier meals prepared with unprocessed ingredients.

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Meal prepping makes it easy to maintain a diet. Your nutrition will receive significant boost when you have ready meals in your refrigerator. Everyone loves convenience. And meal prepping is a convenient way to eat healthy. It is easier to eat and enjoy nutritious foods when you do not need to go through the trouble of preparing them when hungry. The availability of nutritious foods within the home kills the habit of snacking. The meals are also of the right portions, instead of those quick and prepackaged meals or snacks that exceed your calorie requirements. For when you have healthier foods ready to eat, chances are that you’ll eat them, instead of other foods that could harm you. The principle is simple: prepare healthy meals ahead of time and when the time comes, eat them!

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Meal prepping even makes it easier to count calories. Since you are making the same food for many meals, you count calories and calculate macronutrients once. It is also another great way to save money. You know what you need before shopping; therefore, you save money by avoiding impulse purchases and buying items in bulk. When you meal prep, you also save time. You spend less time cooking meals and more time nourishing .With fewer trips to the grocery store and the ability to utilize leftovers, time and effort is saved.

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Meal prepping is such a great idea. It will help you make healthier food choices, manage your weight and ease the day-to- day stress of planning meals.

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But I Don’t Have The Time For That!

If you are wondering how you can fit in, say a week of preparing meals within your tight schedule, with kids to take care of,  a husband, two dogs and several other commitments here and there; worry not, it can be done!

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One thing you‘ve got to understand is that you only need to create a few hours within the least busy time of your day to make it happen. Because no matter how busy you are, you still got to eat, right? You’ll still have to make breakfast/ lunch/dinner. Once you do your meal prep in the beginning of the week, you only need about 30 minutes to take care of your lunches and dinners for the rest of the week! Once you do this consistently, it becomes a habit that you’ll get the biggest returns from. It makes it so much easier to stay on track with your goals as well.

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Come to think of it, if you combine the time that is spent in preparing meals every single day, you would realize that you spent more time preparing healthy meals than doing meal prep beforehand! So don’t be overwhelmed by time constraint and a messy kitchen. It takes some time to get into a routine.

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Meal prep isn’t a daunting task; just take 2 hours once a week, and save time and money eventually. This is one concept that has been proven to work! It also helps you eliminate the problem of racking your brain— and your fridge, for what’s healthy.

Why Clean Eating

Clean eating is the practice of avoiding processed and foods while eating only whole foods. It is based on these few principles:

Eat Only Whole Foods

Eat Fewer (or Avoid) Processed or Refined Foods

Eat 5-6 Smaller Meals Per Day

Eat Home-Cooked Meals

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Clean-eating features lots of whole foods like whole grains, lean proteins, vegetables and fruits and a limited amount of refined grains, added sugars, salt and alcohol. You eat cleaner when you make foods from scratch and this also helps to reduce processed foods. Clean eating is beneficial in many ways: it enables you get proper nutrition and better management of diseases. It aids weight