Smart Meal Prep for Beginners: Recipes and Weekly Plans for Healthy, Ready-to-Go Meals

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(as of Jul 30,2021 01:01:52 UTC – Details)


Easy recipes and weekly meal plans for nourishing, ready-to-go food

Preparing meals ahead of time means you never have to ask what’s for breakfast, lunch, or dinner. In Smart Meal Prep for Beginners, prep expert Toby Amidor makes it easy to start (and stick with) a weekly meal prep routine. With these recipes and beginner plans, you’ll have delicious, healthy meals on hand every day―no takeout required!

  • 6 weekly prep plans―Start simple with two recipes for the week, and work your way up to prepping breakfast, lunch, and dinner for every day.
  • Meal prepping 101―Get the rundown on meal prep dos and don’ts, prep-day guidance, shopping lists, storage and reheating info, and more.
  • Diet-friendly dishes―Find nutrition facts on every recipe, along with handy labels to point you to nut-free, dairy-free, gluten-free, vegetarian, and vegan options.

Set yourself up for mealtime success, not stress, with Smart Meal Prep for Beginners.


From the Publisher

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Smart Prep is Simple Prep:

The purpose of this cookbook is to help you create the healthy habit of meal prepping. Beginning with the more manageable preps, you can get a feel for what works for you, and slowly build your way up to advanced preps. With simple recipes that are doable, plus ingredients that are easy to find, this cookbook makes meal prep the norm in your everyday life and a lifelong healthy habit!

What’s Inside:

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A Guide to Meal Prep Tools:

From essential storage containers to shopping lists, this meal prep cookbook outlines all of the tools you need to meal prep successfully.

Meal Prep 101:

Packed with helpful tips, do’s and don’ts, food storage guidelines, and more, this meal prep cookbook gives you step-by-step direction to meal prep.

Progressive Meal Prep Plans:

This meal prep cookbook offers six weeks of progressive meal prep plans to help you develop your meal prep skills.

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Sample Recipe: Sheet Pan Lemon Chicken with Potatoes and Carrots

Prep time: 15 minutes/Cook time: 45 minutes / Makes 4 Servings

Directions:

1. Preheat the oven to 425˚F. Coat a sheet pan with cooking spray.

2. In a large bowl, whisk together the olive oil, lemon juice, rosemary, garlic, salt, and pepper.

3. Add the chicken, potatoes, carrots, and parsnips to the dressing and toss to coat.

4. Gently pour the vegetables and chicken onto the prepared baking sheet, making sure they are in a single layer. Top with the lemon slices. Place in the oven and roast for 40 to 45 minutes until the chicken reaches a minimum internal cooking temperature of 165˚F.

5. Into each of 4 containers, scoop 2 cups of chicken and vegetables.

Storage:

Place airtight containers in the refrigerator for up to 1 week. To freeze, place freezer-safe containers in the freezer for up to 2 months. To defrost, refrigerate overnight. To reheat individual portions, microwave uncovered on high for 2 to 2 1/2 minutes.

Toby’s Tip:

To minimize food waste, add leftover vegetables like carrots, beets, or Brussels sprouts to this mix.

INGREDIENTS:

Nonstick cooking spray, 1/4 cup olive oil

2 lemons, 1 juiced and 1 thinly sliced

2 medium parsnips, cut into 1/2-inch coins (about 1/2 pound)

2 tablespoons chopped fresh rosemary

2 garlic cloves, minced

1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper

1 1/2 pounds new potatoes, quartered, 5 medium carrots, cut into 1/2-inch coins (about 1 pound)

1 1/2 pounds skinless, boneless chicken thighs