Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Meal Prep: 101 Superfast and Easy Prep-and-Go Healthy Whole Food Recipes to Lose Weight and Heal Your Body
    Meal Prep: 101 Superfast and Easy Prep-and-Go Healthy Whole Food Recipes to Lose Weight and Heal Your Body
    Meal Prep: 101 Superfast and Easy Prep-and-Go Healthy Whole Food Recipes to Lose Weight and Heal Your Body
    Ebook208 pages2 hours

    Meal Prep: 101 Superfast and Easy Prep-and-Go Healthy Whole Food Recipes to Lose Weight and Heal Your Body

    By Michelle Dorrance and Elizabeth Garner PhD RDN CSSD

    ()

    Read preview

    About this ebook

    From the bestselling author Michelle Dorrance comes this collection of 100+ healthy and delicious meal prep recipes that will change the way you cook.

    There are good recipes and there are great ones – and then, there are genius recipes.
    The genius recipes in this cookbook will surprise you and make you rethink the way you cook.

    Unless you're a professional chef, we're betting that one of the most stressful and frustrating parts of your week/day is meal planning. Finding a recipe, shopping for ingredients, chopping and prepping, not to mention the actual cooking part - it sounds exhausting before you've even started. 

    That's one of the reasons why so many time-starved people are starving for home-cooked meals. It's all just so time-consuming. But wait, it really isn't if you do just a little bit of advance planning.
    What a difference it makes when you have a meal figured out, even better - have it already prepared and ready to eat!

    In The Meal Prep Cookbook Michelle brings her make-ahead know-how to your kitchen, proving that you really can eat healthier and reduce stress while saving money and time. Simple and fun.

    The Meal Prep Cookbook offers:

    • More than 100 healthful, simple, and straightforward recipes made with real foods and without heavily processed, artificial ingredients

    • Meal plans for when there’s even less time including back-to-school, the birth of a baby, holiday season prep, and more

    • Guidance on how to freeze, thaw, and reheat your meals to keep food fresh, safe, and tasty.

    • Affordable, easy-to-find ingredients that you already shop for and are familiar with.

    • Practical weekly shopping lists with easy to find ingredients to prepare your pantry for the week

    • Helpful Tips including the best ingredients and equipment to stock your kitchen, plus techniques for saving money and storing your meals.

    "I would have looked past this book online, but having a chance to peruse it side by side in a bookstore sold me on its value - even paying retail. I've had the book less than a week and made two dishes from it so far. The ingredient laden index in the back makes it easy to find recipes to use items I have on hand instead of having to run to the store. The instructions are broken down into paragraph long steps, which assures I don't make mistakes. The directions are easy to follow and I've found the cooking times perfect so far." - Sarah Hyland, Reader and Ketogenic Diet Follower

    Would You Like to Know More?
     

    Scroll to the top and click that yellow button, and Get your copy Today!

    See you inside!

    LanguageEnglish
    PublisherTenzy
    Release dateMar 21, 2018
    ISBN9781386098591
    Meal Prep: 101 Superfast and Easy Prep-and-Go Healthy Whole Food Recipes to Lose Weight and Heal Your Body
    Author

    Michelle Dorrance

    Michelle Dorrance is the founder and culinary director of the Brooklyn Springs Cooking Academy. She is a lifestyle coach & educator, Food for Life instructor, chef instructor in the culinary program at the University of New Mexico-Taos, personal chef, career coach, and a corporate consultant offering wellness training, brand representation, and strategic planning services. Diagnosed with celiac disease, a dairy allergy, and Hashimoto's thyroiditis, Michelle used her knowledge of nutrition, flavor, and fitness to find the best ways to eat and move for her body. She learned how to overcome her autoimmune disease and concurrent conditions by eating a minimally processed, customized, anti-inflammatory diet. It is Michelle's philosophy that no single diet works for every person, but that by understanding how food affects the body, it is possible to customize a way of eating that meets individual needs. She also believes that no matter how restrictive a diet is, it is still possible to prepare delicious foods. Now, she shares that information--along with her lifelong passion for cooking and her understanding of building flavors--with others in her cookbooks, which help people with special nutritional needs or on restrictive diets find delicious ways to eat. You can find many of Michelle's recipes on her food blog. Along with being a long-time food blogger and passionate cook, Michelle loves writing about wine and cocktails. She also enjoys bartending and creating signature cocktails for non-profit fundraisers. Additionally, Michelle writes wine, gourmet, cooking, and cocktails articles. Born and raised in Brooklyn, Michelle lives there with her husband and daughter. She loves anchovies, radishes, chicken feet, and lox but not in that order. During her spare time, Michelle loves to visit different places around the world, taking pictures, and spending time in the kitchen creating new recipes.

    Related to Meal Prep

    Related ebooks

    Vegetarian/Vegan For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Follow our 7-DAY MEAL PLAN

      Jun 30, 2022

      Follow our 7-DAY MEAL PLAN
      2 min read

    • Article

      Festive Meals

      Sep 20, 2022

      Festive Meals
      7 min read

    • Article

      LOW-COST Slow Cooker Meals

      Jun 15, 2022

      LOW-COST Slow Cooker Meals
      10 min read

    • Article

      Jazzed-Up Cornbread

      May 23, 2023

      Jazzed-Up Cornbread
      1 min read

    • Article

      Coziest Casseroles

      Jul 25, 2023

      Coziest Casseroles
      5 min read

    • Article

      Pasta Bakes

      May 9, 2021

      Pasta Bakes
      4 min read

    • Article

      Breakfast Bites

      Sep 26, 2023

      Breakfast Bites
      5 min read

    • Article

      Simply Crostata

      May 12, 2022

      Simply Crostata
      3 min read

    • Article

      Beautiful boards

      Jan 9, 2020

      Beautiful boards
      7 min read

    • Article

      7 Keto Rules To Follow

      Jan 1, 2020

      7 Keto Rules To Follow
      1 min read

    • Article

      Easy Weeknight Meal Planner

      Nov 23, 2021

      Easy Weeknight Meal Planner
      3 min read

    • Article

      Follow our 7-DAY MEAL PLAN

      Jul 28, 2022

      Follow our 7-DAY MEAL PLAN
      2 min read

    • Article

      Cooking With FROZEN FOODS

      Jun 15, 2022

      Cooking With FROZEN FOODS
      8 min read

    • Article

      Keto Carbonara

      Nov 12, 2021

      Keto Carbonara
      1 min read

    • Article

      Simple Southern Sides

      Jun 14, 2022

      Simple Southern Sides
      12 min read

    • Article

      Up Your lunchbox Game

      Jan 27, 2023

      Up Your lunchbox Game
      6 min read

    • Article

      Quick Breads

      May 3, 2022

      Quick Breads
      15 min read

    • Article

      5 Tips To Help You Stay Vegan

      Dec 30, 2021

      It’s easy to start a vegan diet, but how do you stay motivated to keep it? Well, lucky for you these 5 tips will help motivate you to stay the course. Personally, I found these tips incredibly helpful in maintaining a vegan diet. Arming yourself with

      2 min read

    • Article

      ‘Fast’ Food

      Aug 20, 2022

      ‘Fast’ Food
      4 min read

    • Article

      Easy Nutrition Hacks For A Busy Home And Business

      Oct 4, 2021

      Following this past crazy seventeen months, each working parent will tell you what a juggling work, home and school life has been. We’ve all been on a roller coaster with the pandemic and have been affected in some shape or form. Eating well for bett

      6 min read

    • Article

      How To Stay Healthy At Work

      Sep 4, 2022

      How To Stay Healthy At Work
      5 min read

    • Article

      Meal Planner

      Mar 17, 2021

      Meal Planner
      3 min read

    • Article

      Conquering Dinnertime Burnout

      Nov 15, 2023

      Conquering Dinnertime Burnout
      3 min read

    • Article

      Get Healthy On A Budget!

      Oct 4, 2020

      Get Healthy On A Budget!
      4 min read

    • Article

      Living Raw

      Sep 22, 2019

      Living Raw
      6 min read

    Related categories

    Reviews for Meal Prep

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Meal Prep - Michelle Dorrance

      THE Healthy Meal Prep COOKBOOK

      101 Superfast and Easy Prep-and-Go Healthy Whole Food Recipes to Lose Weight and Heal Your Body

      MICHELLE DORRANCE

      Copyright © 2017 by Michelle Dorrance

      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 non-commercial uses permitted by copyright law.

      Limit of liability/Disclaimer of Warranty: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the author is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make.

      Photography © 2017 Stockfood/Benjamin Cohen, Stockfood/Giada Harper, Despositphotos.com, Stockfood/Jeff Walker, Stocksy/Sarah Remington, Stocksy/Sarah Canu, Stockfood/Harald Wasserman, Shutterstock.com

      Illustrations © Tim Johnson

      Cover design by Angie Gerard

      Cover hand lettering by Laura Foster

      Printed in the United States of America

      To all my Meal Prep fans, this book is dedicated to you. Without your loyalty and support, this book would never have been possible.
      To my favorite taste-testers – my husband, Todd, and my lovely girl Toma – thanks for trying all my cooking experiments (the good and the bad!) and for your love and throughout this amazing journey!

      Contents

      Introduction

      Chapter One: Meal Prep

      Chapter Two: You are What You Eat

      Chapter Three: Beginning Your Meal Prep

      Chapter Four: Storing Your Food

      Chapter Five: Recipes

      Breakfast

      Asparagus with browned butter and creamy eggs

      Bacon hash

      Inside Out scotch eggs

      Low carb Starbucks pink drink

      Breakfast stuffed peppers

      Radish scramble

      Green smoothie

      Spaghetti squash pancakes

      Keto iced coffee

      Mexican breakfast hash

      Beef and pumpkin breakfast casserole

      Low carb lemon poppy seed muffins

      Soup and stew

      Cauliflower soup with crumbled pancetta

      Chicken soup

      Eggplant and lamb soup

      Beef and winter vegetable soup

      Chicken and vegetable soup

      Easy spicy crockpot double beef stew

      Chili soup

      Grandma spaghetti soup

      Meatball noodle soup

      Pumpkin and chorizo soup

      Orange ginger squash soup

      Chicken bacon crock pot chowder

      Thai coconut turkey soup

      Creamy white chili

      ––––––––

      Vegetarian Mains

      Chia seed crackers and roasted red pepper and goat cheese dip

      Multi-purpose mini loaves with carrots and thyme

      Egg drop soup

      Low carb Greek briam

      Saffron cauliflower soup with sumac oil

      Roasted broccoli salad

      Apple, pear, and walnut salad

      Pesto egg salad wrap

      Barbecue tofu sandwiches

      Pesto pizza

      Grilled Portobello mushrooms and mashed cannellini beans and harissa sauce

      Eggplant parmesan

      Fish and seafood

      Czech Christmas fried fish

      Fish cakes with aioli

      Grilled lobster

      Paleo sushi

      Scrambled eggs with smoked salmon

      Twisted tuna salad

      Sunflower butter salmon with onions

      Macadamia crusted sea bass mango cream sauce

      Peppered shrimp alfredo

      Salmon cakes

      Grilled fish steaks

      Mussels mariner

      Penne with shrimp

      Poultry

      Chicken salad lettuce wraps

      Chili lime crispy chicken wings

      Chicken fajitas

      Low carb chicken fricassee

      Grilled veggie and grilled chicken salads with tomato vinaigrette

      Spicy Indian chicken stir fry

      Cracklin’ chicken

      Grilled chicken breasts with zucchini

      Keto harissa chicken skewers

      Chicken with cauliflower and olives

      Chicken tomato and green bean curry

      Meat

      Mug muffin with beef, mushrooms, and cheese

      Beef and egg stuffed pattypan squash

      Grain-free breakfast taco pie filling

      Spaghetti squash lasagna

      Mexican spinach casserole

      Taco cups

      Cheesy beef casserole

      Cabbage Fra Diavolo with beef

      Almond Bun Personal Pizzas

      Bacon Cheese Casserole

      Kitchen Sink Casserole

      Thai Pork Salad with Kelp Noodles

      Salad and vegetables

      Roquefort pear salad

      Mexican chopped salad

      Butternut squash and spinach salad

      Fruit salad

      Skirt steak avocado salad

      Zucchini pasta salad

      Cranberry spinach salad

      Kale Caesar salad

      Low carb rainbow salad with feta

      Sweet and spicy pickled jalapenos

      Refrigerator pickles

      Lemon roasted broccoli

      Garlic red potatoes

      Snacks and sides

      Cheese and chive scones

      Kale Slaw

      Cheesy bacon dip

      Meatballs

      Easy Guacamole

      Bacon and gruyere jalapeno poppers

      Rosemary garlic eggplant chips

      Mushroom Chips

      Mocha lace biscuits

      Raspberry chia pudding

      Almond flour coconut brownies

      Chocolate and mint smoothie

      Gluten-Free Almond Flour Chocolate Chip Cookies

      Conclusion

      Introduction

      M

      odern life is hectic. There's no escaping to this fact. And yet, we're supposed to work 8 hours a day (if we're lucky it's just 8 hours!) ferry kids to extracurricular activities, check on homework, attend meetings, concerts and events. And to top it off, we're supposed to eat well and exercise, too! I'm exhausted just thinking about it.

      When I come home from work, everyone is hungry. What's for dinner? is the stock question. I used to not have an answer and hoped I could whip up something fabulous, healthy and great-tasting from the pantry without any forethought. Occasionally I would please everyone, but for the most part I was failing miserably. I'd think of something to make but not have a key ingredient. Or I'd have the ingredients but not the time it takes to prepare them. And forget about new recipes. Those were for weekends when I had the time and more energy to shop. I figured I needed a way to plan meals with my schedule in mind.

      So, many years ago I came up with a way to plan meals with my busy schedule. Since then it has worked for me and I hope it can work for you, too!

      As you explore the pages of this book, you’ll not only realize that meal prep is the best way for you to stay on your diet and save money, but you’ll also learn the step-by-step process on how to meal prep with your busy schedule and what you need to meal prep.

      The last chapter of this book will contain the recipes that will foster a low carb, and gluten free diet.

      The recipes I included in this book were carefully selected so they are easy to prepare, contain easy-to-find ingredients, keep nutrition in mind, and are delicious. Each recipes provides exact measurements for a serving size to help calories in check. A nutritional information is also available for each recipe, so you can make the healthiest decision for your individual needs.

      With more than 115 dishes to choose from, you will find you really can save time, make meals more enjoyable, and eat healthier.

      Let’s get started!

      Chapter One: Meal Prep

      What is meal prepping?

      Meal prep is defined as choosing a day to prepare your meals from start to finish. You will typically be making meals for longer than two days but less than four days. What you will be doing is planning the meal, cooking it, and packaging the meal and storing it in your fridge to be heated up and eaten at a later date.

      Meal prep has taken off in the more recent years because it has been shown to help people maintain their diet. Meal prep comes in handy when you are a busy parent and don’t have the time to be able to stand over a stove and cook a meal every night because you have to watch the kids or help with homework.

      How long you plan to prep your meals is

      Enjoying the preview?
      Page 1 of 1