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    Meal Prep Cookbook: The Essential Meal Prep Guide Book: Over 100 Quick, Easy And Delicious Meal Prep Recipes & Plan Ahead Meals (Meal Prep, Meal Plan, Clean Eating, Healthy Recipes, Weight Loss)
    Meal Prep Cookbook: The Essential Meal Prep Guide Book: Over 100 Quick, Easy And Delicious Meal Prep Recipes & Plan Ahead Meals (Meal Prep, Meal Plan, Clean Eating, Healthy Recipes, Weight Loss)
    Meal Prep Cookbook: The Essential Meal Prep Guide Book: Over 100 Quick, Easy And Delicious Meal Prep Recipes & Plan Ahead Meals (Meal Prep, Meal Plan, Clean Eating, Healthy Recipes, Weight Loss)
    Ebook219 pages1 hour

    Meal Prep Cookbook: The Essential Meal Prep Guide Book: Over 100 Quick, Easy And Delicious Meal Prep Recipes & Plan Ahead Meals (Meal Prep, Meal Plan, Clean Eating, Healthy Recipes, Weight Loss)

    By Keith S. Taylor

    ()

    Read preview

    About this ebook

    Keith S. Taylor is a trained, experienced and professional chef with a vast amount of knowledge in the aspect of meal preparation.
    In this book I share many secrets and tricks to living, calories free, junks less and a healthy life style with meal preparation.
    If you are ready to commit to a healthy lifestyle, lose some weight, healthy and less expensive eating, then look no further because this is the book you have being searching all these while for.
    In this book, I will share with you;
    How to get started with meal preparation
    Advantages of meal preparation
    Best meal preparation schedules
    Unique and healthy meal preparation recipes
    Including the duration in which each meals can last for

    LanguageEnglish
    PublisherPublishdrive
    Release dateOct 8, 2017
    Meal Prep Cookbook: The Essential Meal Prep Guide Book: Over 100 Quick, Easy And Delicious Meal Prep Recipes & Plan Ahead Meals (Meal Prep, Meal Plan, Clean Eating, Healthy Recipes, Weight Loss)

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      Book preview

      Meal Prep Cookbook - Keith S. Taylor

      Recipe

      Introduction

      What is Meal Prep

      Meal Prep also called Meal Preparation or Meal Prepping is simply the preparation or process of preparing some or all of your meals a day, two days of more, ahead of time.

      Advantages of Meal Preparation

      1. Meal Prepping saves your time.

      2. Meal Prepping helps you to consume low amount of calories.

      3. Meal Prepping helps you reduce the amount of junks and pre-processed foods you consume.

      4. Meal Prepping helps with great weight lose schedule.

      5. Meal Prepping helps you to live a general healthier life.

      6. Meal Prepping allows you to prepare your food with your preferred ingredients

      Best Meal Prepping Schedule

      There are no pre-defined, special schedules for meal preparation. Meal prepping is supposed to be for your own convenience and to your own taste, so it's left to you to draw out a routine that works well for your schedule.

      It preferable not to overload yourself with a long duration meal prep schedule as long as a week or more. It's better to just start out with three to four days of planning.

      You don't want to prepare too much of food ahead of time that you wouldn't be able to eat or won't be able to last the duration of time.

      Getting Started With Meal Prepping

      First of all, before start your meal preparation, you should get good and quality meal prep containers or bowls. These containers could either be the Tupperware or glass variety depending on your preferences, both will work well.

      It is best to get containers that are BPA free and those that will not disintegrate when being placed in an oven or micro wave.

      CHAPTER ONE - CHICKEN RECIPES

      Coconut & Chicken Meal Prep Recipe

      Preparation Time: 10 minutes

      Cook Time: 4 hours

      Servings: 4

      Duration: 3-4 days

      Ingredients

      for the chicken

      1/8 teaspoon of salt

      1/2 teaspoon of chili powder

      1/2 teaspoon of garlic powder

      1 tablespoon of minced garlic

      1 (15 ounce) can of full-fat coconut milk

      2 tablespoons of lime juice, extra for topping

      2 tablespoons of fresh Thai basil or regular basil

      3 tablespoons of green curry paste

      16 ounce of chicken breast

      salt and pepper as desired

      for the peppers

      1/2 sliced red onion

      1 large slice red pepper

      1 large sliced green pepper

      1-2 tablespoons coconut oil

      salt and pepper, to taste

      for the brown rice

      1 cup brown rice

      2 cups water

      Instructions

      for the chicken

      1. Put the minced garlic and chicken breast inside a slow cooker and cook on high heat for 2-4 hours or on low for 6-8 hours.

      2. Once the chicken becomes tender, remove and shred with 2 forks, then place back into the slow cooker.

      3. Add the remaining chicken ingredients and mix until it becomes combined.

      4. Allow to cook for about 20-30 more minutes to thicken the mixture.

      for the peppers

      5. Heat the coconut oil in a large sauce pan on med/high heat then add in the sliced vegetables and sauté for about 5 minutes

      6. Season with salt and pepper.

      for the brown rice

      7. Pour the cup of brown rice and water into a medium pot, turn to high and bring to a boil.

      8. Then turn the heat to low, cover and allow to simmer for 20-25 minutes or until all water has evaporated.

      9. Store or serve and enjoy.

      Chicken Butter With Cauliflower Rice Meal Prep Recipe

      Preparation Time: 15 minutes

      Cook Time: 30 minutes

      Servings: 4

      Duration: 3-5 days

      Ingredients

      1/4 cup of water

      1/2 lime juice

      1 head cauliflower

      1 teaspoon of sea salt

      1 cup organic coconut milk

      1 tablespoon of chili powder

      1 tablespoon of curry powder

      2 chicken breast

      2 teaspoons paprika

      2 diced yellow onion

      2 minced garlic cloves

      2 tablespoons olive oil

      2 teaspoons of Garam Masala

      2 tablespoons or grated ginger

      4 tablespoons of tomato paste

      Instructions

      1. Cut your chicken into cubes and set aside.

      2. Using a large skillet heat the olive oil over medium heat the sauté your onion, garlic, ginger and stir in the curry, paprika, sea salt, tomato paste, garam masala and chili powder.

      3. Cook for 1-2 minutes or until the mixture becomes fragrant.

      4. Add the diced chicken and stir for about 5-7 minutes or until it has been cooked through.

      5. Add in some water to loosen the paste.

      6. Stir in the coconut milk and reduce the heat to allow to simmer for about 5 minutes.

      7. Add the cauliflower into the food processor and process until the cauliflower has a rice-like consistency.

      8. Pour the lime juice over the cauliflower rice and transfer into a bowl.

      9. Remove the butter chicken from the heat and serve over the cauliflower rice.

      10. Store or serve and enjoy.

      5 Simple Honey Sriracha Chicken Slow Cooker Meal Prep Recipe

      Preparation Time: 2 minutes

      Cook Time: 2-3 hours

      Servings: 6

      Duration: 3-5 days

      Ingredients

      1/2 cup honey

      1/2 cup sriracha

      1/2 cup tamari (or coconut aminos or soy sauce)

      2 tablespoons minced garlic

      5 chicken breasts, 4 ounces each

      Instructions

      1. Put 5 chicken breasts inside a slow cooker and then rub with 2 tablespoons of minced garlic.

      2. Set the slow cooker on high heat and cook for about 2-3 hours or until the chicken is cooked through and can easily be shred.

      3. Drain the liquid from cooked chicken and shred the chicken with 2 forks.

      4. Make the sauce by mixing the honey, tamari and sriracha together.

      5. Pour the sauce on top of shredded chicken and mix to combine.

      6. Serve the chicken with brown rice and some steamed broccoli.

      Sour Meatball Skewers & Grilled Sweet Meal Prep Recipe

      Preparation Time: 20 minutes

      Cook Time: 20 minutes

      Servings: 4-6

      Duration: 2-3 days

      Ingredients

      for the meatballs

      1/8 teaspoon salt

      1/4 cup white whole wheat or any other kind of flour

      1/2 tablespoon garlic powder

      1 large egg

      1 teaspoon ground ginger

      1 pound of Lean Ground Beef

      1 small grated yellow squash

      for the marinade/sauce

      1/4 cup honey

      1/2 cup organic ketchup

      1 tablespoon lime juice

      1 tablespoon sriracha, if desired

      2 tablespoons tamari

      for the skewers

      1/2 cubed pineapple

      1/2 tablespoon garlic powder

      1 large red onion

      1 tablespoon olive oil

      1 tablespoon of juiced lime

      2 large bell peppers

      salt and pepper, to taste

      Instructions

      for the meatballs

      1. Put the egg, salt, garlic powder, ground ginger, lean ground beef and white whole wheat flour into a medium-size bowl.

      2. Smoothly grate the yellow squash, you use a cheese grater to make it faster, then place grated squash on of 2 pieces of paper towel and squeeze out all the excess moisture.

      3. Add about 1/2 cup of grated squash into the bowl and mix with a wooden spoon or use your hands until combined.

      4. Use a heaping tablespoon to scoop out the meat and roll into balls.

      5. Put the rolled balls into a casserole dish or large container and set aside.

      for the sauce

      6. Put all the sauce ingredients together

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