Meal Prep Cookbook for Beginners
Fast and Easy Recipes for Healthy Eating and Weight Loss
The Secret to Savoring Healthy Meals throughout the Week is Simple
Author:
Williams Taylor
© Copyright 2019 by Williams Taylor Cover all rights reserved
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ABOUT THE BOOK
Meal Prep for Beginners is an amazing recipe resource for anyone who desires
healthy, nutritious meals every day, but usually does not have the time to make
them. The book explores the open-secret to preparing healthy meals that last
throughout the week.
The book was written specially to present you with tips on making meals that
will not only supply your body with the needed nutrients, but will also help you
maintain a healthy lifestyle.
“Ah, I don’t even know a bit about meal prep!” If you just said that, you don’t
have to worry. This book was designed with you in mind. Cooking procedures
are carefully outlined in simple steps, that you’d bet to make a perfect meal at
your first try.
In this book, you will learn:
What Meal Prep is all about
How to prepare healthy, delicious meals ahead of time
How to store your meals so they don’t lose taste and nutritional
value
Amazing meal prep recipes for your breakfast, lunch and dinner
About Weight Loss tips
The book is replete with beautiful and colorful illustrations to enhance your use
of the book, and of course, put the savor in your tongue even before you hit the
kitchen. This is the most impactful cookbook you will most likely ever come
across.
It contains over a 100 meal prep recipes carefully selected from a sea of others
covering breakfast, lunch and dinner. With the information in this book, you will
never have to make do with packaged food and snacks again.
So are you ready?
TABLE OF CONTENT
ABOUT THE BOOK
INTRODUCTION
CHAPTER ONE
What is Meal Prep?
CHAPTER TWO
How to Meal Prep
How Often Should You Meal Prep?
Ways of Meal Prepping
Choosing the Meals to Prep
How to Cut Down Cooking Time
Food Storage
How to SAFELY cook, store and reheat your meals
CHAPTER THREE
Steps to Meal Prepping
GROCERY SELECTION
CHAPTER FOUR
MEAL PREP HACKS
Hack Two: Non-starchy meals are good for you
CHAPTER FIVE
Losing Weight: Starts By Eating Right
More Fruits and Vegetables
The right way to deal with hunger
“I eat a lot when I am stressed”
You snacks don’t have to be junk
Great Ideas for Snacks
The Right Way to Drink
Preparing Your Meals
Food Groups and Recommended Portion Size
CHAPTER SIX
Recipe Ideas
BREAKFAST RECIPES
OVERNIGHT OATS
QUICK PANCAKES
RATATOUILLE BARLEY SALAD
OATMEAL BAKE
CARAMEL PEAR OATMEAL CRSIP SMOOTHIE
PEANUT BUTTER WAFFLES
MINI QUICHES
BREAKFAST BURRITOS
BANANA PANCAKES WITH HONEY YOGURT
TOAST WITH AVOCADO MASH AND SCRAMBLED EGGS
BREAKFAST FRUIT CUP
APPLE OATMEAL
TOMATO AND GARLIC OMELET
TROPICAL EYE OPENER
PAPAYA BOATS
BANANA PERRY PANCAKES
HUEVOS RANCHEROS WITH FRESH SALSA
LUNCH RECIPES
GREEN GRAIN BOWL
SALAD GRAIN BOWL
CUCUMBER AND TOMATO SALAD
VEGETABLE QUESADILLAS
SPUD STUFFERS
AVOCADO AND CHICKEN EGG SALAD SANDWICH
TUNA APPLE SALAD
CHICKEN TOMATILLO SALAD
CHICKEN AND SWEET POTATO BAKE
HERBED POTATO SALAD
CORN AND GREEN CHILI SALAD
MEDITERRANEAN TURKEY SANDWICH
BLACK BEAN AND CORN PITAS
APPLE TURKEY GYRO
CHICKEN TORTAS
AVOCADO GARDEN SALAD
ZESTY ASIAN CHICKEN SALAD
MASON JAR SALAD WITH SESAME YOGURT
CALIFORNIA QUINOA SALAD COLLARD WRAPS WITH
EDAMAME PESTO
SWEET POTATO MOLE TURKEY
PANKO CRUSTED PAPRIKA CHICKEN
DINNER RECIPES
BARBEQUE TURKEY IN PEPPER SHELLS
APPLE GLAZED SWEET POTATOES
VEGETABLE CHICKEN ENCHILADAS
ROSEMARY LEMON CHICKEN WITH VEGETABLES
MANGO CHICKEN STIR-FRY
ZUCCHINI SAUTE
AVOCADO TORTILLA SOUP
SAUSAGE CASSOULET WITH ENGLISH MUFFIN BREADCRUMBS
CHICKEN AND DUMPLINGS
GRILLED CHICKEN VEGETABLE KABOBS
EASY TURKEY SKILLET DINNER
SESAME CHICKEN WITH SNOW PEAS AND PEPPERS
SPAGHETTI WITH TURKEY MEAT SAUCE
HERBED VEGETABLE COMBO
BAKED SALMON
OVEN WEDGE FRIES
SIMPLE FISH TACOS
SRIRACHA PALEO MEATBALLS
SAVORY GREENS
DESERT RECIPES
CINNAMON BAKED GOLDENS
FUDGY FRUIT
FRUIT DIP
PEACH CRUMBLE
PARADISE FREEZE
DARK CHOCOLATE CHEWY BITES
POT CANDIED CHICPEA CAJUN TRAIL MIX
FINAL WORDS
ALPHABETICAL LIST OF RECIPES
INDEX OF INGREDIENTS
INTRODUCTION
It is commonly said that we are what we eat, and nothing can be truer. The food
we eat daily plays in significant role in our health and general body functions.
Our immune system depends on what we eat to be able to fight infections, and
prevent us from being sick. What we eat also affects how strong we become, and
whether gain or lose weight.
Usually, having a well-balanced, healthy meal is determined by a lot of different
factors, such as budget, availability of ingredient, time, and etcetera. We live in a
fast-paced world, and for many of us, we are so busy that we do not have the
time to make healthy, delicious meals. So we settle for packaged food and junks
which contain unhealthy ingredients harmful to our bodies.
What is the solution to this ?
The solution is MEAL PREPPING. To put simply, Meal Prepping involves
preparing your meals ahead of time. With meal prep, you can prepare meals to
last you for a particular period of time. It is a convenient and beneficial way of
having healthy, delicious and nutritious meals at home all the time.
Meal prepping helps you save a lot of time, and thus can be referred to as
process of making healthy fast food.
This cookbook was designed to teach you how you can Meal Prep delicious
meals that will last you weeklong. In this book, you will learn tips on how to
make easy-to-prepare meals, information on different healthy and delicious
breakfast, lunch and dinner. You will also find practical information on preparing
these meals. Also presented in this book are useful weight loss and healthy living
tips.
At the end of this book, you will learn that making a habit of meal prepping will:
1. Help you reduce stress by helping you have a preplanned meal.
You will not have to bother about what to cook because you not
only already have your week’s meal timetable planned out, but
you have your tasty and healthy meals already in the fridge or
freezer. You can go about your daily activities without being
bothered about what to have for lunch or prepare for your family
as dinner. You will live a healthier life that way.
2. Help you save a lot of money, by eliminating eat-outs which
usually gulp a lot of money and helping you buy just the things
you need. In meal prepping, making a shopping list is cardinal. So
when you go to the grocery store, you are getting just want you
need for the week. Impulsive buying is put under check that way.
3. Help you save a lot of time by giving you every evening off.
Prepping what you or your family is going to need ahead of time
saves you the time you would have spent making dinners every
evening. Besides that, you also get a lot of time in the morning
too, especially if your mornings are chaotic. Your family will have
grab-and-go meals and lunch packs already prepared that you do
not have to spend so much time every morning trying to make
breakfast. For most breakfast meal preps, all you need do in the
morning is defrost before eating. It is that convenient.
4. Helps you prepare for really busy periods by allowing you batch
cook your meals when it is more convenient, thus saving you from
the stress with having to cook during hectic days. It is like saving
for the rainy days. With meal prep, you will still have tasty and
nutritious meals even in the worst of days.
5. Helps you minimize waste by ensuring you have just the food you
need. That way, you don’t have to keep dumping food in the
thrash. With meal prepping, you can turn your dinner into
leftovers for lunch the next day, thereby saving you food.
It is our utmost belief that this book will change you forever by changing what
you eat, and the way you eat.
A Quick One on Fruit and Vegetables
One of the common food types we usually ignore in our quest for healthy eating
is fruits and vegetables. They may not be staple foods, but they can nourish the
body with their vitamins and minerals. As such, they should be a vital inclusion
in your diet.
Several researches prove that eating fruits and vegetables help protect the body
against several diseases and infections. Your kitchen will churn out a healthy life
for your family when you make fruits and vegetables an indispensable part of
your meals.
Recommended Serves of Fruits and Vegetables
Five serves of vegetables daily, or more.
Two serves of fruits daily, or more.
It is advised that you choose different varieties and colors when making a
selection of your daily serve.
Some of the profound benefits of regular consumption of fruits and vegetables
include:
It helps in weight loss, and maintenance of a healthy wealth.
It helps in the lowering of high blood cholesterol level.
It helps in the lowering of increased high blood pressure.
It lowers the risk of Type II diabetes, cardiovascular diseases,
cancer and stroke.
You see why you should never miss a day of fruits and vegetables?
Fruits Guide
oranges
apricots
grapefruits
avocados
grapes
mangoes
pears
apples
kiwifruit
tomatoes
watermelons
peaches
mandarins
tangerines
bananas
strawberries
Vegetables Guide
onions
potatoes
lettuce
cabbage
shallots
pumpkins
collard greens
spinach
cucumbers
chili peppers
cabbage
mushrooms
Measurement Chart
This is a guide to help you with your ingredients measurement as used in this
book
Dash = 1/8 teaspoon or less
3 teaspoons = 1 tablespoon
2 tablespoons = 1/8 cup
4 tablespoons = ¼ cup
5 tablespoons + 1 teaspoon = 1/3 cup
1 fluid ounce = 2 tablespoons of
liquid
8 fluid ounces = 1 cup
2 cups = 1 pint
2 pints = 1 quart
8 tablespoons = ½ cup
16 tablespoons = 1 cup
4 quarts = 1 gallon
16 ounces = I pound
The introduction done, are you ready to learn how to make
simple, healthy meals?
Let’s go!
CHAPTER ONE
What is Meal Prep?
Meal Prep, or Meal Prepping, is the process of making your meal (or a part of it)
ahead of time. It is a fast, simple and convenient method of ensuring your
kitchen, and subsequently your body, is never lacking of tasteful and nutritious
meal.
Our fast, crazy world
It’s quite unarguable if the world has ever been this fast. There are a lot of things
to do, a lot of things to catch up with, and a lot of dreams to live. So we have so
many things to do within a short time. So everything has become fast, even the
food we eat. We could go a day on just a bite we grabbed at the local restaurant.
For some of us, skipping meals have become a habit, and that is an unhealthy
practice. Our body needs sufficient food supply all the time, and not just
sufficiency in quantity but in nutritional quality.
Eating junk food is unhealthy, and there’s enough information on that. For most
people, they’d prefer homemade food to these junks. They are well informed on
varieties of meal combination for healthy living, but putting it to practical is the
problem.
Our need for healthy eating
We cannot be better than what we eat. Food supplies our body with the energy
and nutrients it needs for proper functioning. It is therefore important to maintain
a healthy eating habit all the time.
Besides, healthy food supplies the body with antioxidants that helps it fight
against infections and other diseases. But how do we prepare these healthy meals
when we barely have the time?
The Solution Meal Prepping Brings
Meal Prep saves you a whole lot of time and stress, while at the same time,
giving you healthy meals. With meal prep, you will not run out of a rich meal. It
will provide you a far better and beneficial alternative to TV dinners and junks.
Meal Prep involves more than taking a day off or a Saturday to make all the food
you will need for the week. It encompasses several distinct methods you can use
in always having good meals.
With meal prep:
1. You save time
Prepping your meals gives you enough time throughout the week as you do not
have to spend time making meals. Besides defrosting and reheating, you won’t
have so much to do in the kitchen.
2. You have healthy, tasty meals all the time
Meal prepping is a sure way to having fresh and healthy meals to eat throughout
the week. Instead of doing TV dinners or eating out, you will be able to treat
yourself to delicious and nutritious meals no matter how chaotic your week it.
3. You save money
Meal prepping helps you save money in several different ways. When you prep
your meal for the week, you won’t spend a dollar on junk food and this will
definitely save you a lot of money. Also, meal prep helps you buy just the
ingredients you need. That way, you don’t spend money buying items that will
end up wasting away.
Chapter Summary
In this chapter, we treated what meal prepping entails: the amazing advantages it
brings such as rich, healthy and affordable meals.
The Next Chapter
In the next chapter, How to Meal Prep , you will learn more details about meal
prep and how to go about it. You will find answers to the many questions that
might already bother you such as how often you should prepare, the methods
you should use, how to choose the meals, how to combine recipes and several
others.
You ready? Let’s go!
CHAPTER TWO
How to Meal Prep
It will be helpful if you always remember that you are a beginner, and except
maybe if you are a big darer, you don’t have to try so many things at the same
time. You don’t have to get everything right in your first try, or in your second,
or in your third. It’s okay to leave some details out, what is important is
mastering the basics.
Attempt one thing at a time, and it is easier to start with things you are more
familiar with. For example, it is better to start with a recipe you are already used
to than jumping on the magnificent train of new recipes. This is not to suggest
that you shouldn’t try out new recipes.
Basically, meal prep is an individual thing, and how you go about it depends
eventually on your preferences. There is no all-or-none way or style of meal
prepping. What is important is doing what is more convenient for you. For
example, your neighbor may want to meal prep every week of the year, that
doesn’t mean you have to do the same thing.
The goal of this book is to guide you through the process of meal prepping, and
importantly, present you with amazing recipe ideas you can use for breakfast,
lunch and dinner.
In this chapter, we shall consider the following:
Different ways of meal prepping
How often you should meal prep
Choosing the meals to prep
How to cut down cooking time
Recipes combination
Meal Prep Timetable
How to make a shopping List
Storage Containers
How to safely cook, store and reheat meals
How Often Should You Meal Prep?
As mentioned earlier, this depends absolutely on you. There are a lot of factors
to consider before making that decision. For the fact that we are all different with
unique circumstances and preferences, how often we meal prep will definitely
vary. For some people, they meal prep for weekdays only, while some others
meal prep for the entire week. Some people only meal prep when they know
they are going to have a very busy hectic week ahead, and so make the meals
they are going to need in order not to be stressed.
You can meal prep as often as you want, but you have to put your family into
consideration also. You have to talk about the meal recipes they prefer, and if
they are okay not having a particular favorite meal due to the meal prep plan for
that week. It is important to talk all about this.
The frequency of your meal prep will also depend on if you have enough time
every week for the task. At the start, meal prep can be difficult, but it is a
practice that becomes a lot easier as you keep at it.
Ways of Meal Prepping
There are different methods you can employ to meal prep, and the method you
chose depends largely on your personal choice of convenience, and how busy
you are that particular period. The availability of different ways to meal prep
ensures you don’t have to spend an entire day trying to meal-prep.
Amongst several others, these are most renowned:
1. Making of Full Meals Ahead of Time : Here, you can prepare a
full meal (usually for dinner) and store away in a refrigerator, to
be reheated when it is time for use.
2. Cooking in batches: Here, you can prepare large batches of a
particular recipe which you thereafter split into different portions,
and keep away in the freezer. Such recipes can be kept for long,
and consumed over a period of a few months. Lunch or dinner
meals can be prepared this way.
3. Portioning Meals Individually: Here, you prepare fresh meals
and then divide them into grab and go portions which are
refrigerated, and consumed in days. This is particularly useful for
lunches.
4. Preparing Ready to Cook Ingredients: Here, you prep the
ingredients of specific recipes and keep away. This is done in
order to cut down cooking time when next you want to make a
meal.
Choosing the Meals to Prep
Now you want to meal-prep, right? First, you have to choose the meal you are
going to prepare, and you have three broad categories to choose from:
Breakfast
Lunch, and
Dinner
If you are single, starting with breakfast or lunch is usually the best option.
While if you are cooking for a family, you’d be right to choose dinner as you’d
most likely get the reward for your effort that way. Nevertheless, this is no rule,
and the choice boils down to you – absolutely.
Another thing to look out is the number of meals you have to prepare. The
choice of this will depend on the number of meals you might need for the week
you’re prepping for, and/or if you are having anybody over. However, it is
advisable you start with a small number of meals.
In picking your meals, select a variety of recipes so that you don’t end up stuck
with just one particular type of meal the entire week. For example, you can try
choosing meals that are rich in protein, and also those rich in carbohydrates.
How to Cut Down Cooking Time
Meal Prep is about spending less time cooking, and yet ending up with healthy
delicious meals every day. So it is important to make use of vital tips that can
help reduce the amount of time you spend meal prepping. Some of the tips you
can employ include:
Sticking to a Schedule: You will have a more fulfilling meal-prep
experience when you are dedicated to a consistent schedule. For
example, you can fix Saturdays for shopping at meal prep.
Sticking to this will ensure you have a weekly supply of groceries
and ingredients needed for your meal prepping. In choosing a
schedule, it’s important you put your weekly routine into
consideration.
Picking the right mix of recipes: You’ll walk faster in the kitchen
if you do this right. You can save time you spend prepping by
choosing recipes that require different methods of cooking. That
way, you can be preparing different recipes at the same time. This
is particularly helpful in batch cooking.
Making a Shopping List: Isn’t it possible to spend an entire day at
the grocery store? For some people, shopping for grocery is the
most hectic thing to do. You can cut down on the time you spend
doing groceries by making a list of the grocery items you need. It’s
even easier if you categorize these items by their store
departments. That way, you don’t have to keep going back to a
grocery section just to pick an item you had previously left out.
Food Storage
Storage containers usually do not seem so important, so you can be tempted to
just pick any type of container for your food storage. However, the type of
container you choose can affect the taste and quality of the meal. A good choice
of a container will help your meal stay healthy and fresh while being
refrigerated. Generally, a good food container should be stackable, air-tight,
microwave-safe, dishwasher-safe, BPA-free and of course, freezer-safe.
BPA-free Containers : BPA is a short form of Bisphenol-A
commonly used in making plastics, and has been found to be
dangerous to the health of both humans and animals. So it is
important to choose containers that are not made from this
chemical. Good alternatives to this are Pyrex glass and silicone
containers.
Air -tight Containers: Using steel containers and washable
silicone bags, for example, will help keep your prepped
ingredients fresh and healthy. Air-tight containers will prevent
food spoilage.
Stackable Containers: You definitely don’t want your refrigerator
looking like your basement. Using stackable containers will
optimize the space in your freezer or refrigerator. Not only will it
be better arranged, you will more space for storage.
Freezer-safe Container: Such containers will preserve the
nutrients in your meal, and prevent to a great extent freezer burns.
How to SAFELY cook, store and reheat your meals
After handling all the details involved in the preparation for meal prepping, the
real deal is getting down to it. It is important to note that there’s both a safe and
an unsafe way to cook your meals. This is even more significant considering the
fact that you are meal prepping for a week. It is advisable you pay attention to
how you cook, store and reheat your meal to maintain the health of the meal.
It is estimated that over 9 million Americans suffer food poisoning annually due
to meals prepared (cooked, stored and reheated) at the wrong temperature. That
emphasizes the need to ensure we cook our meals at the right temperature, for
example.
The following are some guidelines for food safety:
Pay attention to temperature: It is recommended that you
refrigerate your food at a temperature of 40o F or below.
Temperature higher than that can be harmful to the food. Also, for
meals kept in the freezer, a temperature of 0o F or below is
recommended. For cooking, you need to cook the food to a
temperature of 1650 F or more. This will ensure all bacteria are
gotten rid of.
Cool foods as fast as possible: It is recommended that you cool
your food in a refrigerator within two hours of cooking.
Reheat your foods once only: Reheating your food over and over
again can actually expose you to food poisoning. So it is advisable
to reheat your food just once. But what you have a large amount of
food in the freezer you cannot finish at once? The solution to that
is defrosting only the portion you intend to consume per time.
Consume stored food within the proper time frame: It is
recommended that you consume refrigerated meals within three to
four days, while frozen meals within three to six months.
Chapter summary
In this chapter, you have learnt tips on how to meal prep. There are basics that
should never leave your fingertips. As a refresher, they are outlined below:
Choose a convenient way to meal prep
Pick a date for your grocery shopping, and meal prepping
Make a shopping list
Look for ways to cut down cooking time without necessarily
compromising on food quality.
Start small, and with what you are comfortable with.
Get the right containers for your food storage.
Pay attention to food safety.
Now that we have cleared out the basics, in the next chapter, we shall treat how
eating right can help you lose weight. Thereafter, we shall see our meal prep
recipes.
The Next Chapter:
In the next chapter, Steps to Meal Prepping, you will learn about nine simple
steps to get you started on meal prepping: from visiting to your calendar to
making a grocery list to doing the actual grocery shopping. Also in the chapter is
a list of suggested grocery items by categories.
Ready? Let’s go!
EXTRA:
TEN
POCKETS-FRIENDLY
INGREDIENTS YOU SHOULD NEVER LACK
Meal Prep is about saving the time you spend cooking and yet always healthy
and delicious meal to eat throughout the week. One sure way to do that is to
ensure the availability of vital ingredients in stock all the time. With these
important ingredients, you can make rich meals without having to spend so
much. So if you're looking out to cut cost, then go for these:
1. Fresh Fruits and Vegetables (in-season)
2. Frozen fruits and vegetables
3. Canned tomatoes
4. Potatoes
5. Beans
6. Grains and Pasta
7. Canned Tuna
8. Eggs
9. Tofu
10. Rotisserie chicken
Now, let's consider them one after the other.
Fresh Fruits and Vegetables
The very sound of fresh! Refreshing! Fresh fruits and vegetables are rich and
nutritious, and so are essential for making healthy meals. As much as possible,
your plate of food should never lack them. However, fresh fruits and vegetables
are quite expensive. The best way to go around this is to shop for them inseason. Fruits and vegetables are least expensive when they are in season.
Buying them this period will save you a lot of money. Besides that, they are
richer and taste better in-season. You can find out the seasonal availability of
your favorite fruits and vegetables to keep tab on them. It's also important that
you make use of the food items before they go bad so you don't end up wasting
money. Every fruit and vegetable has a shelf life you should pay attention to.
Frozen Fruits and Vegetables
What if a fruit or a vegetable is not in season, what do you do? The best
alternative is getting a frozen one. You can enjoy a great deal of deliciousness
from frozen fruits and vegetables, as they just like fresh ones. With frozen fruits
and vegetables, you never get stranded in the kitchen when it comes to adding
them to your meal. Being just a freezer away, you can always add them to your
meals, be it rice, stir-fries or soups. They are also great for smoothie’s recipes
and as toppings for breakfast recipes such as pancakes and oatmeal.
Canned Tomatoes
Fresh tomatoes are always the best bet, but they are not always in season. So you
will have to use alternatives. One of such is buying canned tomatoes. Canned
tomatoes are available as paste, diced or crushed in a can, box or tube. Going
with this saves you a lot of time and money, while giving your meal that flavor it
deserves. Canned tomatoes are particularly essential for soup, chili or spaghetti
sauce.
Beans
Beans are not just staple and inexpensive, they are highly nutritious. Dried beans
are ideal for your family meal, as they can be filling as used for leftovers. They
can be prepared in a slow cooker for several hours. After cooking, drain, and
separate into portions and store in the freezer. They can be consumed anytime.
Canned beans are another great option, as they can be used for even faster meals.
They can be used add bulkiness to soups, rice, salads, enchiladas and
quesadillas. Both dry and canned beans can be flavored, as desired.
Potatoes
Potatoes are nutrient rich vegetables that can be beneficial to your nutrition when
consumed appropriately. Often, potatoes are seen as unhealthy because of the
popular way they are prepared - fried and chipped. Yet, they are of high
nutritional value when baked, roasted, mashed, grated or used in soups. Potatoes
are very affordable, as you can get a lot of them for a very small amount. Pay
attention to the storage of potatoes: they should be stored in a dark and dry place.
Grains and Pasta
Buying grains (such as rice, quinoa, dried pasta and faro) in bulk can save you a
lot of money, as bulk purchase comes at a reduced price. Another good thing is
that they can be stored (when done properly) for long. With grains and pasta, you
can prepare a variety of meals - I bet you can think of a thousand ways to make
rice! These grains can also be used as bulk for salads and soups. Fortunately, you
don't just have for type of pasta or grain. Actually, there are tens you can choose
from, and this has a way of making your meal prepping an interesting experience
every time. While these grains can be great food ingredients, you can they are
usually high in calories. So it is recommended you use whole wheat varieties.
Eggs
With eggs, especially hard-boiled eggs, your meals get a tremendous supply of
protein, usually up to 6g per egg. Just with most bulk purchases, you spend less
and get more when you buy eggs in bulk. Eggs are perfect for a whole lot of
recipes - from the common omelet and scrambled egg meals to strata, frittata,
sandwich and even rice. Eggs are essential ingredients that you should never
lack as they would always come in handy.
Canned Tuna
With canned tuna, you will never have proteins missing in your meals. They are
quite inexpensive with some types (for example, Albacore aka white tuna) more
costly than others (for example Skipjack aka light tuna). Despite being more
costly, a lot of folks prefer Albacore because of its better taste compared to
skipjack's. However, it's not uncommon do find folks who prefer the taste of
skipjack tuna. It is important to note that skipjack has lower levels of mercury
compared to white tuna; this should inform the choice of tuna you consume.
Canned tuna comes either in oil or in water, with the former having more
calories and fat but also providing the body with healthy unsaturated fatty acids.
Canned tuna comes handy in different recipes such as sandwiches, salad and
pasta.
Tofu
If you need an excellent supply of protein and protein from a non-meat source,
then tofu is a good bet. Tofu is less costly than meats, and is a great option for
making salads, fries and practically any meal you'd add meat.
Rotisserie Chicken
Rotisserie Chicken is sold already cooked, and therefore, is an easy pick for any
meal you so desire. It is a great serve for family meals as it is versatile and big
enough to last several meals. From salads to a typical family dinner, rotisserie
chicken has its delicious place. It's a healthy food ingredient that supplies the
body with protein, vitamin and minerals.
CHAPTER THREE
Steps to Meal Prepping
As a beginner, the task of meal prepping can be very daunting. Several questions
are bound to stare you in the face. “Where do I begin?” “Should I write out my
plan?” “Do I have to shop all my groceries at once?” Several people have given
up the idea of meal prepping because of these many questions that were left
unanswered.
If these questions are currently staring you in the face, don’t fret over it
anymore. In this chapter, we have outlined ten incredible steps that will get you
started. These steps are not intended to keep you in a box in regards to what you
need to do. Instead, they are to serve as a guide. Now, let’s see them:
1. Put together all you need to start
Grab your calendar, your recipe book (thankfully, you are reading one right
now), your meal planner booklet, prepared grocery list, and etcetera. Ensure you
have all you need! This will help you plan properly for the meal prep. You will
need your budget so you don’t overspend for groceries; a list of any valid
coupon will also be necessary to help you save some dollars, because meal prep
is amount cutting cost; the dietary information of various ingredients to help
guide your choice.
It is important to get all of these together so you don’t leave any helpful
information out.
2. Visit your calendar
If you are meal prepping, it is most likely you have a very busy week ahead. So
it is important to check your calendar for a date you have some time. Grocery
shopping can be time consuming, and that is usually a turn off for a lot of
people. You will need to choose a day of the week you would have to visit the
store for the groceries you will need for your meal prep. In the previous chapter,
we saw that you can save time doing grocery shopping by making a list of all
you are going to need, and categorizing them by their departments in the grocery
store.
Also, you will need to pick a date for the meal prep. Since you are prepping
meals for the entire week, you will need quite some time to do that. For a many
people, they do their grocery shopping and meal prep on the same day. If that is
convenient for you, why not?! You can do your shopping on a Saturday morning,
and prep your meals in the afternoon of that same Saturday. Although meal
prepping, especially for batch cooking, seems to be time-consuming, you can
actually reduce the time you spend in the kitchen by following the steps
discussed in the previous chapter.
Consulting you calendar will also help you in making decisions for the types of
meal you are going to meal prep. How engaging and demanding your week is
going to be can decide the type of meals you will need. High caloric lunch is
definitely the choice for hectic weekdays.
3. Assign themes to each dinner night
To make this easier and well planned, especially if you plan on prepping for a
long time, you can name each day of the week by the name of the meal you plan
on having for dinner. For instance, if you plan on having pasta every Wednesday
night, you can name that day Pasta Wednesdays. This helps you easily remember
what you are prepping for every week. This step might not be useful if you plan
on rotating your recipe choice weekly, or you don’t plan on doing regular meal
prep.
Other themes you can name your dinner nights include:
Leftovers
Meat-free
Wraps
Fish
Roast dinner
Soups
Slow cooker meals
So, as an illustration, you can have slow cooker meal Mondays, meat-free
Tuesdays, pasta Wednesdays, roast dinner Thursdays, and soup Fridays. This is
just to help build a culture of meal prep and it is not compulsory. You can skip it
if you do not fancy it.
4. Ask for your family’s input
Asking members of your family what they would like to have throughout the
upcoming week can give you more than you bargained for, but it is an important
step nevertheless. It is your kitchen and you call the shots, but your family would
most likely enjoy better the food they asked for.
While you don’t have to include every one of their choices, you can prep your
family meals in a way that reflects their input. A good way to go about this is
asking members of your home to each choose one meal per week, and you make
the final decision base on affordability and availability of the ingredients needed
to prepare the meals.
5. Write your meal prep plan
After gathering all the information you need, get a convenient time to put your
meal prep plan to paper. Writing down your plan helps you keep things
organized, and also serves as reference when during the process of execution.
In your plan, write out how long you are prepping for and what recipe will be
prepping for every one of the days – this should including breakfast, lunch and
dinner recipes. In it, include your grocery list, and when you intend to shop for
them.
When writing your plans, keep tab on the dietary value of each meal. Also, put
your budget into considerations. Ensure you do not plan for a recipe that is way
out of your budget. You can always make do with alternatives. Remember, you
don’t have to break the bank to have a healthy meal. It all depends on you
making the right choices.
In you plan, include any cooking utensil you might need. Make a list of food
containers for the different meals you will be prepping for effective storage. Do
not forget also to plan for extras and desserts.
6. Plan for snacks
Except if you are planning on having just breakfast, lunch and dinner meals and
nothing else for the week, you should make room for extras like snacks. Snacks
replenish our staying power between meals, and so should be a vital plan of our
meal prep. Homemade snacks are far more nutritious that processed ones, even
more when we make the right choices.
7. Write your grocery list
This is probably the most difficult part of it all. Your grocery list should include
EVERY single item you are going to need for the meal prepping. It has to be
utterly comprehensive, with nothing left out.
To achieve this, you have to write your list systematically. First, add all the
basics to your list. These are food items that are essential and recurring, such as
milk, bread, grain, butter, yogurt, and etcetera.
When you are done with that, go through each of the meals you’ve penned, and
add every ingredient in their individual recipe. When writing these ingredients, it
is important you include the quantity you will need. For perishable food items
such as meat and vegetables, check if you already have them in the fridge or
freezer so you don’t buy them again.
Once you have included all the recipe ingredients in your list, the next things to
add are the extras you need to prepare these meals such as baking powder. Also
include the items you will need to prepare the snacks.
It is advisable you add ingredients for back-up meals in case something goes
wrong like burning the meal to ruin. Having ingredients for back-up meals will
ensure you are not left stranded when such happens. Frozen vegetables, pasta,
salmon are examples of back-up ingredients you should plan for. This is
however not compulsory.
It is also important to consider shopping for the following items:
Cleaning agents such as stain removal, white vinegar, detergent,
dishwashing liquid, bicarbonate soda, and citric acid.
Plastic/paper products such as toilet paper, paper towel, baking
paper, and bin liners.
Toiletries such as shampoo, soap, toothpaste and moisturizer.
8. Hit the Grocery Store
The next step is getting to action. On the convenient day and time you’ve
chosen, go shopping. It is important that you take your time and don’t rush this.
It is advisable you go your shopping list so you don’t leave anything out. Also
go with shopping bags.
An easier way to shop is making a list of the grocery items by the store
departments. When you get to a particular department in the grocery store, you
look at your list and get even item you need from that particular department
before moving to the next one. This way, you don’t have to come back to the
department again, making your shopping fast and seamless.
When you get home, take ample time in packing away your groceries. It is
important you do so immediately and not put them off for later. Actually, you
should pack away your groceries within twenty (20) minutes of getting home.
Pack and store properly.
GROCERY SELECTION
For a more convenient meal Prep, the following are grocery selections you
should consider having.
Canned Foods
Black beans
Garbanzo beans
Light coconut meal
Tuna
Chicken stock
Crushed tomatoes
Vegetable water or broth
Diced tomatoes
For Bakery
Pitas
Burrito size tortillas
English muffins
Taco size tortillas
Frozen food
Frozen berries
Frozen kernels
Frozen cauliflower
Diary
Cottage cheese
Mayonnaise or plain yogurt
Butter
Eggs
Mexican blend cheese
Vacuum-packed, extra firm tofu
Parmesan
Plain yogurt
Milk
Meats
Salmon
Rotisserie chicken
Lean ground beef
Pasta, grains and nuts
Spaghetti pasta
Uncooked quinoa
Crushed walnuts
Panko
Uncooked pasta
Oats
Fruits and Vegetables
Carrots
Broccoli
Garlic
Apples
Bananas
Avocados
Lemons
Chopped Romaine lettuce
Sliced brown mushrooms
Baby spinach
Celery
Sweet potatoes
Tomatoes
Shallots
Zucchini
Spices
Curry powder
Ginger
Bay leaves
Italian seasoning
Garlic powder
Cumin
Paprika
Salt
Dried oregano
Black pepper
Oils and Sauces
Honey
Maple syrup
Ketchup
Dijon mustard
General cooking oil
Hot sauce
Olive oil
Ketchup
Balsamic vinegar
Rice vinegar
Soy sauce
Red wine vinegar
1. Stay with what works best for you
As mentioned earlier, this list is to serve as a guide and not to put you in a box. If
you must succeed in your meal prep, you have to tweak these instructions to
meet your preferences. What is important is doing the basics, even if you do
them in a way different from everybody else.
Meal prepping can be a fulfilling endeavor if learn to make plans and stick with
them, as much as possible. With meal prep, you can have delicious and healthy
meals available for your family all the time. Taking the first step towards this can
be quite herculean, but just like everything else, practice makes perfect.
Chapter Summary
In this chapter, we considered nine steps that will get you started on meal prep.
These steps are outlined below:
1. Put together all you need to start
2. Visit your calendar
3. Assign themes to each dinner night
4. Ask for your family’s input
5. Write your meal prep plan
6. Plan for snacks
7. Write your grocery list
8. Hit the grocery store
9. Stay with what works best for you
The Next Chapter
The next chapter will present you with four hacks that will help you meal prep
better.
EXTRA
Do you want super-rich breakfasts every morning? USE THIS GUIDE
Except you’re on strict diet for health reasons or for weight loss, you don’t have
to make a total radical change to what makes up your breakfast. No. The ideas in
this short guide are to help you make better breakfast choices. Instead of using
processed and packaged food for breakfast, you can replace them with the
healthier and nutritious ones outlined in this guide. Healthy breakfasts will
enhance your wellbeing, supply you with needed energy for the day and help
you fight infections. With the right breakfasts, you get the right amount of
calories, protein and fiber for the day’s activity, while improving your general
health.
An important adjustment you need to make in your breakfast is with gluten and
diary proteins: while you have to increase your diary protein intake, you have to
systematically eliminate gluten. Here are quick breakfasts ideas that can help
you achieve that:
Breakfast Smoothies
You can make diary-rich and gluten-free smoothies by mixing and blending any
ingredient from the protein and fatty food categories outlined below:
The Basics
Nuts (soaked overnight) – 2 tablespoons
Ground seeds – 2 tablespoons
Nut butter – 2 tablespoons
Avocado (add thickness, as well as being nutritious) – ½
Yogurt – 3 tablespoon
Gelatin powder – 1 tablespoon
Kefir – 3 tablespoon
Fatty food items
Coconut oil – 2 tablespoons
Hemp oil – 1 – 2 tablespoons
Ghee – 1 tablespoon
Udo’s oil – 2 tablespoons
Fruits and Vegetables: There is lot to choose from in this category. The choice is
yours!
Some handfuls of fruit varieties as desired; blueberries,
strawberries, raspberries, berries, blueberries.
A large handful of spinach. You can also use any other easy-toblend green leafy vegetable.
For extras and flavor, you can add:
Cinnamon
Vanilla
Cocoa powder.
Sugar is a no, no.
Liquid – You should use enough liquid to achieve the thickness you desire
Milk
Coconut water or milk
Breakfast smoothies can be prepared and kept in the fridge for the next morning.
Other breakfast ideas you can explore are:
Beans on a low-sugar bread toast or whole wheat bread.
Tinned sardines with salad or toast. You can use salmon or
mackerel in place of sardines.
Eggs, whether scrambled, hard-boiled, baked, or even raw (poured
into smoothies).
Oatmeal, with milk, lemon juice, grated apple and nuts.
Omelet with green leafy vegetable.
Cheese on toast with an added touch of tomato.
Avocado (mashed) with salad or on Toast.
Chia
Leftover dinners
CHAPTER FOUR
MEAL PREP HACKS
Just like every other activity in life, meal prepping has its own hacks that help
you prepare healthy and deliciousness meals faster and better.
For some of us, we didn't learn the art or act of cooking at a young age. We
basically grew up eating packaged food, or microwaving already prepared food
every dinner. So cooking has been difficult, more so meal prepping. Meal
prepping seeks to help you spend less time in the kitchen and still come out with
nutritious meals, but can be sometimes laborious and even frustrating if you do
not know what to do.
These hacks are here to make things a lot easier for you. It's important to note
that they are not hacks in the sense of cutting corners or compromising quality.
Rather, it's in meal prepping in the smartest and most convenient way possible.
It is the goal of this book to see your meal prep plans through, and that's why
these hacks are presented.
As elucidated in previous chapters, meal prep's ultimate goals include:
-
Giving you healthy meals throughout the week
-
Saving you time
-
Saving you money
Taking note of and eventually putting to use the following hacks will definitely
help in achieving these goals more efficiently.
Hack One: Using Flavorings and Spices
If you need extra flavor and spice in your meals but is always hesitant about
adding more because of the fear of calories piling up, there’s a way you can go
around that.
Instead of process and packaged flavors, condiments and spices, use fresh
natural ingredients. These ingredients such as Rosemary, Sea salt, garlic, basil,
lemon juice and sage can add the flavor you desire to your meal. The good thing
about using such naturally-occurring ingredients is the extra nutritional value
they supply to you meal.
If you're skeptical about using these natural ingredients as flavors and spices,
there are prepared no-sodium spice combinations that you can use. Also, there
are foods you can add to your meal for flavoring. They include:
Chili Powder - this is a very hot spice, and it is advisable you use
as little quantity as possible.
Balsamic Vinegar - it has a sour cast, and so you need be careful
how you use it.
Garlic - this is a great flavoring for all your vegetable dishes. To
use, stir fry the garlic in olive oil over medium heat for about three
(3) minutes.
Lemon Juice - its acid degrades the strong walls of kale, making it
softer and far sweeter; use a just a little, as necessary.
Soy Sauce - this will ensure you don't go piling up sodium that is
potentially harmful.
Natural ketchup - Use the ones without sugar.
Mustard
Ginger
Nutmeg
Cilantro
Curry powder
Salsa
Rosemary
Cinnamon
Sea salt
Rice vinegar
Sage
Thyme
Hack Two: Non-starchy meals are good for you
As stated in an earlier chapter, every plate of food you serve should have
vegetables taking up half of it. Veggies are vital for our health as they supply our
bodies with protein and fiber that gives us staying power. They also supply our
bodies with needed minerals, vitamins and antioxidants.
There's an almost inexhaustible list of vegetables you choose from. Whichever
you choose, always remember that any going a day with less than five servings
is not good enough.
You can achieve your daily vegetable requirements by always prepping salads.
As a matter of necessity, a salad meal should be in your meal prep plan every
week. Apart from salads, you can also get enough veggies from veggie roasts,
soups and side dishes. Some of the many amazing vegetables you can choose
from include bamboo shoots broccoli cabbage Brussels sprouts alfalfa sprouts
bean sprouts cucumber eggplant green beans mushrooms pumpkin car onions
radish spinach tomatoes zucchini shallots fennel celery cauliflower artichokes
watercress.
Hack Three: Cooking Vegetables
So what is the best way you can cook your vegetables? There are several ways
you can choose to cook vegetables ranging from baking to roasting to stir frying
to even steaming.
A particular method used in cooking vegetables can actually affect them in terms
of taste quality and how nutritious they remain after cooking. But beyond just
the methods we use in cooking our vegetables, how well we use these methods
determines how much of the nutrients we cook off. Following are step-by-step
instructions on cooking your vegetables using any of the common methods.
Stir-frying Vegetables
If you want to make a yummy and highly nutritious vegetable without breaking a
sweat, it is recommended you use a cast iron pan. A cast iron pan is a great
choice because of its ability not to leach its non-stick coating or any other
chemical on your vegetables. However, feel free to use any other coking pan if
you do not have vast iron pan.
To sauté your vegetables:
-
Spoon between 1/2 and 1 tablespoon of oil onto your pan. Stir fry
onion and garlic for a while before adding your vegetables and
seasonings (as desired).
-
You can stir fry your vegetables without necessarily using onion and
garlic, but they have to be cooked first when you are using them.
Steaming your Vegetables
Steaming your vegetables cooks them slightly because of the minimum heat that
gets to it. It's a good way to preserve the rich nutrients in your vegetables.
To steam your vegetables, here's a hack:
-
Put a pot of water over heat.
-
Poke holes in an aluminum foil, and place on top the pot.
-
Place your vegetables on it and cook for five to ten minutes.
Alternatively,
-
You can steam your vegetables using a pan that has a matching lid.
-
Pour some water into the pan and add your vegetables. Place the lid
over the top.
-
In five to ten minutes, the steam inside the pan will cook your
vegetables.
Roasting your Vegetables
To cook your vegetables by this method, first preheat the oven to a
temperature of 425F.
Wash and chop the vegetables (zucchini, onion, Brussels’ sprouts,
carrots and etcetera).
Place prepared vegetables in a pan measuring 8 x 10. Drizzle a
tablespoon of oil over it and add seasonings as desired.
Bake in the over for about 40 minutes. Ensure you stir
occasionally.
You are free to tweak any of these procedures in preparing your vegetables.
What is important is ensuring you do not overcook your vegetables or preparing
it in any other way that will drastically deplete its nutrients.
Hack four: Cooking Grains
Grains make a large part of our daily meals, and typically require a lot of
cooking time. The following tips will help you prepare healthier grains in the
shortest possible time:
-
When you are cooking grains like rice or quinoa, the first thing to do
is rinse with water. This removes any excess starch in the grain
thereby reducing the amount of starch in your cooked grain.
-
On the packs of your grains you'll find instructions on the water-tograin ratios and information about the cooking time. However, you
can cook your grains in vegetable broth instead of water.
Don't EVER forget these meal prep tips:
Always remember to chop your vegetables and fruits immediately
you buy them before keeping them away.
It's advisable you buy your vegetables prepped at the grocery
store.
Store your bulky healthy food items in a freezer or store in Ziploc
bags.
It is advisable you buy frozen vegetables and fruits so you can
easily heat up or use in a smoothie.
Keep your nutrient rich food items on your eye level. To make
cooking easier, keep fresh supplies of oranges, berries, apples,
carrots, celery, bananas and etcetera in your line of sight.
As much and as often as possible, eat plant-based meals. You can
buy such food ingredients in bulk to save cost.
Prepackaged foods should be avoided as much as possible. Stick
to the healthy natural plant food instead of going got packaged
food items like cereals, yogurts and granolas.
Chapter Summary
In this chapter, we saw some tips you can employ to make prepping a more
convenient and faster task. A quick recap of the hacks:
Hack one: Use natural ingredients as spices for your meals
Hack two: It is easier to cook and healthier to use non-starchy
meals such as salads.
Learn to cook your vegetables properly in order to retain the
nutritional components.
Rinsing off the starch in your grains before cooking makes them
healthier as excess starch is washed off
The Next Chapter:
In this next chapter, Losing Weight: Starts by Eating Right, you will get a lot of
information on how to lose weight by simply making changes to your nutrition.
You will learn how fruits and vegetables should always take half of your plate,
and the deceptive “full feeling” carbohydrates give. Also, you will learn about
the categories you should eat more and less often.
CHAPTER FIVE
Losing Weight: Starts By Eating Right
Losing weight is not an impossible task as many make it seem. When you burn
more calories than you eat, weight loss would naturally occur. That is why the
food you eat goes a long way in determining if your weight loss is achievable or
not.
In eating right, you don’t have to put all you eat on a blacklist. The right
approach is learning to make careful choices about what you eat, and for every
change you make in your meal choices, you reap loads of benefits. However, it is
a process you have to be patient with as you might not experience immediate and
drastic result. The key is sticking to healthy choices, and the results would
definitely come.
More Fruits and Vegetables
As a practice, always that every plate of food you are about to eat has a quantity
of fruits and vegetables that equals that of protein and healthy carbohydrates
combine.
Proteins are important in our every meals has they give us the staying power not
to go hungry between meals. Carbohydrates, while they give the feeling of being
full, usually don’t give that staying power that protein gives. Yet, they supply a
lot of calories to our body making us gain weight. This is why it is very
important that you watch your carbohydrate consumption.
Eating large quantity of carbohydrates will not necessarily sustain us between
meals, except if such carbohydrates are the healthy types like whole wheat pasta
and brown rice. High-caloric carbohydrates will only fill you up for a while.
Tip: When it comes to carbohydrates, don’t eat so much in the bid to fill up.
The right way to deal with hunger
Eating more food is not what keeps you full; it is eating the right food. Here are
tips that will improve your staying power between meals:
Eat protein every time you eat. If there’s no protein in the meal,
you are going to be hungry very soon no matter the quantity of
food you eat.
Eat lots of fruits and vegetables. They fill up more.
Eat your food slowly.
Make plans for snacking few hours after eating.
And yes, drink lots of water. Lots of it!
“I eat a lot when I am stressed”
Eating does give you any significant relief from stress. Instead, you will most
likely feel bad afterwards. There are more effective ways to handle stress as:
Taking a walk
Listening to your favorite music
Taking some deep breaths
It is important you realize at the point of stress that eating will not solve the
situation stressing you out.
You snacks don’t have to be junk
Snacks are important, especially between meals. There are better alternatives to
junk food while snacking. You can make do with crunchy cereals, fruits and
vegetables as they are equally satisfying.
Great Ideas for Snacks
Every single thing you put into your mouth contributes to your health -
positively or negatively. This is why it is so important that we pay attention to
what we eat every time. Snacking is a great way to keep your stomach filled in
between meals so you don't go hungry.
However, the popular snacks we consume are actually unhealthy causing more
damage than benefit to our bodies. So it's important that we have snack choices
that are appealing, delicious and healthy.
Enumerated below are snack ideas that fit into the category:
Vegetable sticks with peanut butter (Carrots, cucumber and
zucchini are awesome Vegetable sticks)
Rice crackers with fruit and cheese
Homemade guacamole and natural corn chips
Natural yogurt with honey
Apple slices with peanut butter
Rice cakes with either of the following: cream cheese; goat cheese
and tomatoes; peanut butter, honey, Chia seeds and mashed
banana.
Popcorn (made in coconut oil)
Baked sweet potato fried
Raw nuts with any fruit of your choice
Banana and blueberry smoothie (ingredients: milk, honey, frozen
banana, blueberries, natural yogurt)
Banana pancakes - sugar-free, dairy free and grain free.
Hard-boiled eggs
Chocolate Banana smoothie (ingredients: 1 tablespoon raw cacao
powder, frozen banana, honey, 1/2 cup of almond milk and 1
tablespoon of blended Chia seeds.)
The Right Way to Drink
As much as possible, avoid drinks that have high caloric values. Juices, sodas,
fruit drinks and several coffee drinks are some of the drinks you should keep off
if you want to lose weight. You can switch to:
Water. This is the healthiest drink for you. If desired, you can
flavor with slices of lime, orange and lemon.
Unsweetened coffee and/or tea. You can add a sugar substitute, is
so desired.
Low-fat milk
Diet sodas, if you desire something sweet.
Preparing Your Meals
How you prepare your meals can greatly affect the nutritional output of the meal
and whether it’s filling your body with more calories or not. Here are important
tips to guide you in preparing your meals:
Use less fat in your cooking by using low-fat methods such as
broiling, roasting, baking, steaming, boiling, poaching and
etcetera.
As much as possible, do not fry your food.
Drain off the fat in your meat by placing it a rack.
Instead of whole eggs, always try egg substitutes or egg whites.
Skin the poultry before preparing it.
Instead of sugar, try using a sugar substitute.
Use nonstick cooking sprays.
Chapter Summary
In this chapter we discussed how we are essentially what we eat and how making
changes to our meal contents can help us lose weight and maintain a healthy one.
We saw that fruits and vegetables should never be missing in your diet if you
really want to let go that weight. Also, we treated how you can snack better and
that proteins actually give us more staying power compared to carbohydrates.
The Next Chapter
In the next chapter, Recipe Ideas, you will be welcome to the exciting world of
recipes for meal prep. Covered in the chapter are recipes for breakfast, lunch,
dinner and desserts.
Food Groups and Recommended Portion Size
Bread/Starch
(4-8 servings per day)
1 serving = ½ cup
rice/pasta; 1 slice bread)
Eat more often
Brown rice
Rice cakes
Barley
Whole grain bread
Hominy
English muffins
Oatmeal
Corn tortillas
Unsweetened cereals
Bulgur
Baked chips
Plain popcorn
Meat/Protein
(2-3 servings per day)
1 serving = 3 ounces
poultry/meat; 11/2 cups
cooked dry beans
Fruit
(2-4 servings per day)
1 serving = 1 small
piece fruit’ ½ cup fruit
juice
Eat more often
Eat more often
Lentils
Baked fish
Lean red meat
Tofu
Cooked dry beans
Poultry without skin
Low fat lunchmeat
Split peas or black eyed
pea
Canned tuna in water
Egg white or egg
substitute
Chili without meat
Tempe
Meat substitute (soy
Fresh fruits
Unsweetened
applesauce
Fruit canned in water or
juice
Frozen fruit without
added sugar
bases)
Avoid or eat less often
Granola
Pizza
Pancakes
French toast
Biscuits
Chips
Muffins
Buttered popcorn
Pasta with cream sauce
High fat crackers
Macaroni salad
Macaroni and cheese
Corn bread
Waffles
Stuffing
Crisp taco shells
Waffles
Avoid or eat less often
Avoid or eat less often
Bacon
Peanut butter
SAUSAGE
Fish sticks
Hot dogs
Fried eggs
Fried chicken
Fried fish
Lunch meat, bologna,
salami
Marbled red meat
Chili with meat
Poultry with skin
Nuts and seeds
Oil-packed sardines
Canned tuna in oil
Avocado
Coconut
Sweetened applesauce
Fruit juice
Fruit sorbet
Fruit roll ups
Fruit canned in syrup
Food Groups and Recommended Portion Size
Vegetable
(3 or more servings per day)
1 serving = ½ cup
Dairy/Milk
(2 – 3 servings per day)
1 serving = 1 ounce cheese; 8 ounces
yogurt or milk
Eat more often
Eat more often
Fresh, canned or frozen vegetables
prepared without adding fat
Nonfat or low fat cheese
Low fat (1%) or nonfat milk
Light nonfat fruit yogurt
Vegetable soups that is broth-based.
Low fat or nonfat cottage cheese
Low fat or nonfat plain yogurt
Avoid or eat less often
Avoid or eat less often
French fries
Frozen yogurt
Creamed vegetable soups
Potato salad
Vegetables in cream sauce
Hash brown potatoes
Fried or tempura vegetables
Mashed potatoes made with butter
Pudding
Cheese
Whole or reduced fat milk
Chocolate milk
Regular fruit yogurt
Ice milk / ice cream
Fats
(Use sparsely)
1 serving = 1 tablespoon mayonnaise or reduced fat margarine; 1 teaspoon oil
or butter
Margarine
Sour Cream
Butter
Shortening
Cream
Oil
Lard
Mayonnaise
Bacon grease
Salad dressing
EXTRA
Planning Your Meals
To make the best out of meal prepping, an efficient meal plan is indispensable.
With proper planning, you can save a lot of money and still have delicious,
healthy meal every day!
For example, paying attention to details like how perishable our food ingredients
are can go a long way to saving us money and also improving the quality of what
we eat. Similarly, we’ll get more of our every meal if we plan for more
vegetables and fruits than carbohydrates. In this Meal Prep Cookbook, we have
several recipes for breakfast, lunch, dinner, desserts and others. Knowing how to
use this recipes for every meal is equally as important as knowing these recipes.
Below are tips that can help you plan your budget meal preps:
1. If there’s a meal you can repeat, it’s a breakfast meal.
Having the same lunch or dinner every weekday or many times a week can be
tiring and even unappealing. For breakfast, it is usually not so. You can enjoy the
same delicious and nutritious breakfast several days a week. This is particularly
advantageous due to the nature of your typical mornings: we wake up (likely
late) and rush off to work, skipping breakfast day-in, day-out. Breakfast is the
most important meal of the day, and we all quite know that. You can prepare one
or two breakfast meals in bulk to last you the whole week and keep in the fridge.
No matter how tight your mornings are, you can easily grab your breakfast from
the fridge, energizing and nourishing yourself for the day. You can rotate meals
every week, choosing like two meals for this week and different meals for next
week.
2. Eat like a vegetarian.
The truth is, you don’t have to be a vegetarian to eat like one, and doing so holds
a lot of benefits for your health and of course, pockets. Proteins make up an
essential part of our diet and we commonly get them from meats and vegetables.
With the right amount and type vegetarian recipes, you can always get supply of
your daily protein need. Eating vegetarian proteins instead of animal proteins
will save you some money as animal proteins are far more costly. There are
vegetarian recipes made from tofu, beans, whole grains and lentils that will save
you some spending on groceries and also supply your body with enough
proteins. Look at for the Extras Section on Vegetarian Recipes.
3. Save money by turning your dinner into leftovers
Fast, processed and packaged foods are harmful to your health. Not only that,
they can cause a strain in your finances. You can solve these two problems by
turning your dinners into leftovers for your lunch. It is such a beautiful idea, and
quite easy to do. You have to be intentional about this. To have leftovers for
lunch the next day, prepare dinner that is double what you’d normally make.
Dish out what you’ll consume for dinner, and save the leftover in a fridge. The
next morning, you defrost, reheat and pack as lunch for work in a nice lunch
container. This will even save you time during work hours as you don’t have to
stand in busy lines trying to get food that’s quite unhealthy. With this habit,
you’ll save more and eat healthier meals.
4. Pay attention to the how long your ingredients can stay without
perishing
Take note of how perishable every of your ingredients is, and use up the more
perishable ones early in the week. This way, you don’t lose your ingredients.
Also, pay attention to storage. Some ingredients have specific methods of
storage. For instance, potatoes get bad when they are stored near onions, or when
they are kept on a wet surface.
CHAPTER SIX
Recipe Ideas
There are hundreds of recipes for meal prep, but the ones treated here have been
carefully selected for their extra touch of ease, affordability and nutritional
value. As mentioned in the previous chapter, start with recipes you are more
familiar with and do not try out so much at the same time.
Breakfast Recipes
1. Overnight Oats
2. Quick Pancakes
3. Ratatouille Barley Salad
4. Oatmeal Bake
5. Caramel Pear Oatmeal Crisp Smoothie
6. Peanut Butter Waffles
7. Mini Quiches
8. Breakfast Burritos
9. Banana Pancakes with Honey Yogurt
10. Toast With Avocado Mash And Scrambled Eggs
11. Huevos Rancheros with Fresh Salsa
12. Breakfast Fruit Cup
13. Apple Oatmeal
14. Tomato And Garlic Omelet
15. Tropical Eye Opener
16. Papaya Boats
17. Banana Berry Pancakes
Lunch Recipes
1. Green Grain Bowl
2. Salad Grain Bowl
3. Cucumber And Tomato Salad
4. Vegetable Quesadillas
5. Spud Stuffers
6. Avocado And Chicken Egg Salad Sandwich
7. Tuna Apple Salad
8. Chicken Tomatillo Salad
9. Chicken And Sweet Potato Bake
10. Herbed Potato Salad
11. Corn And Green Chili Salad
12. Mediterranean Turkey Sandwich
13. Black Bean And Corn Pitas
14. Apple Turkey Gyro
15. Chicken Tortas
16. Avocado Garden Salad
17. Zesty Asian Chicken Salad
18. Mason Jar Salad With Sesame Yogurt
19. California Quinoa Salad Collard Wraps With Edamame Pesto
20. Sweet Potato Mole Turkey
21. Panko Crusted Paprika Chicken
Dinner Recipes
1. Barbeque Turkey in Pepper Shells
2. Apple Glazed Sweet Potatoes
3. Vegetable Chicken Enchiladas
4. Rosemary Lemon Chicken With Vegetables
5. Mango Chicken Stir-Fry
6. Zucchini Sauté
7. Avocado Tortilla Soup
8. Sausage Cassoulet with English Muffin Breadcrumbs
9. Chicken And Dumplings
10. Grilled Chicken Vegetable Kabobs
11. Easy Turkey Skillet Dinner
12. Sesame Chicken with Snow Peas And Peppers
13. Spaghetti With Turkey Meat Sauce
14. Herbed Vegetable Combo
15. Baked Salmon
16. Oven Wedge Fries
17. Simple Fish Tacos
18. Sriracha Paleo Meatballs
19. Savory Greens
Deserts
1. Cinnamon Baked Goldens
2. Fudgy Fruit
3. Fruit Dip
4. Peach Crumble
5. Savory Grilles Fruit
6. Apple-Filled Squash
BREAKFAST RECIPES
The following are brilliant, east to make and healthy recipes that will always get
you covered in the mornings:
Overnight Oats
Quick Pancakes
Ratatouille Barley Salad
Oatmeal Bake
Caramel Pear Oatmeal Crisp Smoothie
Peanut Butter Waffles
Mini Quiches
Breakfast Burritos
Banana Pancakes with Honey Yogurt
Toast With Avocado Mash And Scrambled Eggs
Huevos Rancheros with Fresh Salsa
Breakfast Fruit Cup
Apple Oatmeal
Tomato And Garlic Omelet
Tropical Eye Opener
Papaya Boats
Banana Berry Pancakes
OVERNIGHT OATS
Arguably one the most popular meal prep breakfast recipe, it is a protein-rich
ready-to-go breakfast that won’t bore a hole in your pockets. It is made from
oatmeal, milk, and if you like, chocolate.
Serves: 4
Preparation Time: Five (5) minutes + overnight.
Ingredients:
Oats – ¾ cup
Chia seeds – 1 tablespoon
Milk – 1 cup
Chopped banana – 1
Chocolate powder – 1 scoop
For topping
Nut butter
Blueberries
Coconut flakes
Sliced bananas
Preparation Instructions
Put the oats, chocolate powder and Chia seeds together in a small
bowl and mix properly.
Pour the milk, and mix with a whisk until there’s no clumping.
Share the mix into four servings and refrigerates for a few hours or
overnight.
When ready to read, all you need do is defrost.
Nutritional Provision of this Meal
Calories – 188
Saturated Fat – 2 g
Total Fat – 4 g
Cholesterol – 9 mg
Carbohydrates – 44 g
Protein – 10 g
Sodium – 87 g
Dietary Fiber – 6 g
QUICK PANCAKES
If you need an easy-to-make delicious breakfast rich in protein, then Quick
Pancakes is exactly what you need.
Serves: Nine (9) cakes
Cooking Time: Twelve (12) minutes
Ingredients
Almond meal – ¼ cup
1 medium-sized mashed banana
Eggs – 2 large ones
Protein powder – 1 scoop
Baking powder – ½ teaspoon (optional)
You could also add: pumpkin, vanilla extract, flax and nut butter.
Preparation/Cooking Instructions
Put all the ingredients in a bowl and mix together thoroughly
Preheat the pan, and spray with a non-stick cooking spray. Do this
over medium heat.
For each pancake, pour 2 tablespoon of batter on the pan. For this
pancake, the batter is usually thinner than that for normal
pancakes.
Allow to cook for 1 minute. Then flip over the other side, and
allow cooking for another minute.
Your Quick Pancake is ready!
Nutritional Provision of this Meal
Calories – 90
Saturated Fat –0.3 g
Total Fat – 2 g
Cholesterol – 7 mg
Carbohydrates – 16 g
Protein – 2 g
Sodium – 202 mg
Dietary Fiber – 1 g
RATATOUILLE BARLEY SALAD
You can have a serve of delicious salad for breakfast with this recipe. Ratatouille
Barley Salad is made from the mix of barley and various spices.
Serves: 8
Preparation / Cooking Time: 40 minutes
Ingredients
Pearled barley – 1 cup
Olive oil – 2 tablespoons
Balsamic vinegar – 2 tablespoon
Garlic (minced) – 4 cloves
I eggplant (peeled and sliced)
Agave nectar – 2 tablespoon
6 zucchini
Cooking oil
Lemon pepper
Tomato – 2 cups
Basil (chopped) – 1/3 cup
Parsley (chopped) – ¼ cup
Salt and parmesan, as desired.
Preparation and Cooking Instructions
Rinse the barley properly and boil in a pot of water. Lower the
heat for it to simmer. Add some
Pinches of salt and allow cooking for about 20 – 30 minutes.
When tender, drain out the leftover water. Transfer the barley to a
large bowl and add the garlic with a pinch of salt. Stir while it is
still hot.
Then pour the oil and add the agave and vinegar. Stir and set aside.
Heat the olive oil in a pan over medium heat. Place the zucchini
and sprinkle enough lemon pepper. Cook for about 10 minutes
until the zucchini is properly cooked and charred, then transfer to
the bowl with the barley.
Take the eggplant and season by rubbing lemon pepper all over it.
Put the eggplant in the plant and sear. As the eggplant begins to
soften, add some oil. Remove when cooked.
Allow to cool, and chop. Then place the chunks into the bowl with
the barley and zucchini. Add the tomatoes, parsley, basil and every
other thing.
Transfer the mix to a plate, and sprinkle parmesan over it.
Store in the fridge (up to five days) until you are ready to eat.
Nutritional Provision of this Meal
Calories – 154
Saturated Fat – 2 g
Total Fat – 12 g
Cholesterol – 0 mg
Carbohydrates – 12 g
Protein – 2g
Sodium – 430 mg
OATMEAL BAKE
With Oatmeal Bake, you have a rich, creamy, delicious and nutritious breakfast.
It is a simple meal made with fruits, berries, milk, honey and oatmeal – giving
you a perfect meal of vitamins, protein and a lot of fiber. It is a meal you can
easily take to work.
Serves: Six (6)
Preparation/Cooking Time: Twenty-five (25) minutes
Ingredients
Rolled oatmeal – 2 cups
Bananas – 2 large ones
Berries – 1 cup
Milk (either coy, almond or cows) – One and a half cup
Honey – ¼ cup
Water – One and a half cup
Chopped walnuts – ¼ cup
1 egg
Preparation/Cooking Instructions
Heat the oven to a temperature of about 350o F, and place a pan
(measuring 8 x 8) over it. Spray the pan with a non-stick cooking
spray.
Slice the banana, and then line the bottom of the pan with them.
Spread the rolled oatmeal on it, and sprinkle the berries over it.
Mix the milk, water, egg and honey in a medium bowl. Pour the
mixture on the oats.
Put the walnuts on top for garnishing.
Put this preparation in an oven and bake for about 20 to 25
minutes or alternatively, till the oatmeal begins to appear firm.
Your yummy breakfast is ready!
Nutritional Provision of this Meal
Calories – 255
Saturated Fat – 1 g
Total Fat – 8 g
Cholesterol – 57 mg
Carbohydrates – 42 g
Protein – 7 g
Sodium – 229 mg
Dietary Fiber – 4 g
CARAMEL PEAR OATMEAL CRSIP SMOOTHIE
This is a highly nutritious, easy-to-make, gluten-free smoothie that is one of your
best bets for breakfast, or even for snacking. It is a creamy preparation enriched
with the vital goodness of protein and fiber. If you don’t fall in love with this,
you will fall in love with it.
Serves: 2
Preparation / Cooking Time: 1o minutes
Ingredients
For the Caramel Sauce
Coconut butter – 1 tablespoon
Honey – 1 teaspoon
Vanilla – 1 teaspoon
Coconut/brown sugar – ½ tablespoon
For the smoothie
1 medium-sized pear
Greek yogurt – ½ cup
Oats (gluten-free) – ¼ cup
Ice – ½ cup
Almond/coconut milk – 8 oz
Cinnamon
Banana, if desired
Preparation / Cooking Instructions
Prep the caramel sauce by mixing coconut butter (melted),
coconut or brown sugar, honey and vanilla in a bowl. Mix
thoroughly until mixture is smooth.
Place the pear, oats, cinnamon, Greek yogurt, and milk in a
blender. Blend until they are well mixed.
Add the caramel sauce, and blend until your gorgeously smooth
and creamy smoothie appears.
Pour the smoothie into a cup(s).
You can store in the refrigerator for up to eight hours for overnight
smoothie.
When you’re ready to enjoy, all you need to do is stir. So simple!
Nutritional Provision of this Meal
Calories – 534
Saturated Fat – 4 g
Total Fat – 25 g
Cholesterol – 4mg
Carbohydrates – 150 g
Protein – 4 g
Sodium – 75 mg
Dietary Fiber – 6 g
PEANUT BUTTER WAFFLES
This can be prepared without flour, and is another amazing recipe idea for your
healthy breakfast. The meal is absolutely gluten-free.
Serves: 2
Preparation / Cooking Time: Thirty (30) minutes.
Ingredients
Rolled oats (gluten-free) – 1 cup
Apple sauce (unsweetened) – ¼ cup
1 egg
Peanut butter – 3 tablespoon – ¼ cup
Vanilla – 1 teaspoon
Baking powder – 1 teaspoon
Apple Cider Vinegar – 1 teaspoon
Cinnamon
Salt
Almond milk – ½ cup
Honey, if desired.
For toppings
Maple syrup
Melted peanut butter
Banana
Berries
Preparation / Cooking Instructions
Blend the oats in a blender until it becomes flour or almost like it.
Add other ingredients to the blended oats and blend until a thick
batter forms. While blending, it’s advisable to stop a couple of
times to scrape the mix off the sides of the blender.
Put the prepped batter in a fridge, and keep there for about twenty
minutes.
Then heat a waffle iron and spray it with a non-stick cooking
spray.
Pour the half a portion of the stored batter and heat it for 5
minutes, or alternatively, until you see the waffles begin to turn
brown.
Repeat the procedure for the other batter portion.
Place the waffles on a plate and top with any topping of your
choice.
Nutritional Provision of this Meal
Calories – 342
Saturated Fat – 2 g
Total Fat – 4 g
Cholesterol – 30 mg
Carbohydrates – 170 g
Protein – 7 g
Sodium – 111 mg
Dietary Fiber – 9 g
MINI QUICHES
If you need a grab-and-go breakfast, then this is the perfect fit for you. Made
from vegetables and egg, it’s a meal that will become your favorite in no time.
Serves: Twelve (12) muffins
Preparation/Cooking Time: Thirty (30) minutes.
Ingredients
Eggs – 12 pieces
Vegetables and meat (such as green pepper, mushroom and ham) –
3 cups
Shredded cheese – ½ cup
Pepper – ¼ teaspoon
Salt – ½ teaspoon
Preparation/Cooking Instructions
Break the eggs into a bowl and whisk. Add the vegetables, meat
and other ingredients, and mix thoroughly.
Pour the mixture into a 12-cup muffin tin, and bake for about
twenty-five (25) minutes at a temperature of 350 degree Celsius.
To cook, chop the baked vegetables and meat into small portions.
This will ensure they don’t overflow the batter in the muffin tin
and also enhance even cooking.
Then add seasonings (such as flakes, red pepper, chives), as
desired.
Storing and Reheating
Store your quiches in the refrigerator, and not the freezer.
To reheat, wrap your quiches in a paper towel and heat in the
microwave for about 25 seconds.
For more flavor, you can top it with a hot sauce or salsa.
Nutritional Provision of this Meal
Calories – 230
Saturated Fat – 6 g
Total Fat – 13 g
Cholesterol – 85 mg
Carbohydrates – 18 g
Protein – 9 g
Sodium – 340 mg
Dietary Fiber – 0 g
BREAKFAST BURRITOS
The meal tastes as delicious as the name sounds. It is very rich in protein,
vitamin and fiber.
Serves: 4
Preparation Time: 25 minutes
Cooking Time: 10 minutes
Ingredients
Canola oil – 2 teaspoons
Low-sodium canned black beans (drained and rinsed) – 1 cup
1 red bell pepper (seeded, diced)
Small red onion (diced) – 1 cup
Chili flakes – ¼ teaspoon
Salt
Pepper
Non-stick cooking spray
Shredded pepper Jack cheese – 1/3 cup
4 eggs
4 egg whites
4 burrito size whole-wheat tortillas
Salsa – ¼ cup
1 large tomato (seeded, diced)
1 cubed avocado
Hot sauce
Preparation/ Cooking Instructions
Pour the 2 teaspoon of canola oil into a large skillet (non-stick)
and heat over medium heat. In it, place the onions and peppers and
cook for about 8 minutes until the peppers are charred and the
onions softened.
Then add the black beans and pepper flakes. Cooked for about 3
minutes.
Add your seasonings and put aside the prep in a
plate.
Break the eggs and whisk together with the egg white. Add cheese
to the mixture and stir thoroughly.
Spray the non-stick cooking spray over the skillet, and heat again
over medium heat.
Adjust the heat to low and place the eggs on the skillet. Scramble
for about three minutes until they are properly cooked.
Spread the tortillas with sour cream and salsa. On top, add
scrambled eggs, the black bean mix, tomato and avocado.
To taste, add hot sauce.
Roll up the tortilla in a burrito style and enjoy!
Nutritional Provision of this Meal
Calories – 305
Saturated Fat – 8 g
Total Fat – 19 g
Cholesterol – 267 mg
Carbohydrates – 18 g
Protein –16 g
Sodium – 558 mg
Dietary Fiber – 1 g
BANANA PANCAKES WITH HONEY YOGURT
A perfect family breakfast, made from bananas, yogurt honey and fruits. It is a
healthy meal that is simple and affordable to make.
Serves: 4
Preparation / Cooking Time: Thirty (30) minutes.
Ingredients
Ripe, mashed bananas – 3
Flour – 1 ½ cups
Baking powder – 3 teaspoons
Beaten eggs – 2
Sugar – 1 ½ tablespoons
Salt – ½ teaspoon
Cooking oil – 3 tablespoon
Butter
For toppings
Honey – 2 tablespoon
Sliced bananas – 2
Plain yogurt – 1 cup
Crushed walnuts – ¼ cup
Fruits (strawberries, blueberries)
Nuts (almonds, pistachios)
Preparation / Cooking Instructions
Place the bananas in a bowl and mash with a fork. Add together
the flour, baking powder, sugar and salt in a bowl, and mix
thoroughly.
Break the eggs into a separate bowl and whisk. Add oil and
bananas, then mix.
Fold the mix of flour, baking powder, sugar and salt into the mix
of eggs and bananas.
Spray the pan with a nonstick spraying oil and place over medium
heat, and then apply butter on the pan for greasing.
Pour batter on the pan and cook until both sides turn goldenbrown. You don’t have to get this perfectly at the first try.
Mix the honey, sliced bananas and honey and drizzle on the
pancakes.
Your delicious pancakes are ready!!!
Nutritional Provision of this Meal
Calories – 70
Saturated Fat – 1 g
Total Fat – 3 g
Cholesterol – 23 mg
Carbohydrates – 9 g
Protein – 2 g
Sodium – 40 mg
Dietary Fiber – 0.4 g
TOAST WITH AVOCADO MASH AND SCRAMBLED EGGS
This is an easy-to-make, quite affordable and highly nutritious meal for you and
your family. It’s another perfect breakfast meal.
Serves: 4
Preparation / Cooking Time: 30 minutes
Ingredients
Large avocados – 2 OR Medium size avocados – 3
Olive oil – 2 tablespoon
Lemon (juice) – ½
Minced Garlic – 2 cloves
Milk – 2 tablespoons
While wheat bread – 4 slices
Eggs – 6
Butter – 2 tablespoon
Chopped/sliced tomatoes – 1
As desired
You can add cheese (if you’re a big fan) on top the avocado and
place in a broiler for about 3 minutes until it melts and bubbles.
You can use tortillas in place of the bread. Place the tortillas in an
oven for a toast, for a shorter time compared to bread. You then
can use apply eggs, black beans + cumin and avocado mash for
layering. Top off with sour cream, as desired.
Preparation / Cooking Instructions
Place the minced garlic into a medium bowl and add avocado,
olive oil and lemon juice. Sprinkle enough pepper and salt over it.
Mash the mix with a fork until it is even all through.
On a separate bowl, mix the eggs and milk with a small amount of
pepper + salt and whisk together.
Spray a pan with a nonstick cooking spray and heat over medium
heat. Melt the butter in it, and add eggs. Allow it stay for about
one minute, and then stir (preferably with a spatula). When evenly
cooked enough, set aside in a bowl.
The next step is to toast your bread using a toaster or the oven’s
broiler. For the latter, first move the top rack close to the broiler
(as close as possible); then put the bread on a sheet pan and allow
it to broil for about one minute on each side. Remove when it
starts to turn golden brown.
Spread your avocado mash on the toast bread. Place the scrambled
eggs. You can top of with sliced tomatoes.
Enjoy!
Nutritional Provision of this Meal
Calories – 69
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 9mg
Carbohydrates – 10g
Protein – 7g
Sodium – 267mg
Dietary Fiber – 4g
An Extra
RICH BREAKFAST RECIPES
Apart from the recipes considered above, they are other easy-to-make recipes for
breakfast. These recipes might come in handy weeks you are not meal prepping.
So it is important we consider them.
Breakfast is the most important meal of the day, and skipping it is not a wise
thing to do if you want to live a healthy life. With a rich breakfast, you don’t
have to burden yourself with a heavy, caloric lunch and dinner. The recipes
considered here are simple and fast to make. So no matter how tight your budget
is, or how busy you are in the mornings, you will be able to make these:
Breakfast Fruit Cup
Apple Oatmeal
Tomato and Garlic Omelet
Tropical Eye Opener
Papaya Boats
Banana Berry Pancakes
Huevos Rancheros with Fresh Salsa
BREAKFAST FRUIT CUP
A simple meal of yogurt and fruits: fresh, natural, rich and delicious. It is very
easy, fast and simple to make. Yet, it provides a great deal of nutrients.
Serves: 4
Preparation Time: About five (5) minutes
Ingredients
Two (2) oranges
1 medium-sized banana
1 tablespoon of raisins
1/3 cup of low fat yogurt
½ teaspoon of cinnamon (ground)
Cooking Instructions
Carefully peel the oranges, remove the seeds, and slice them into
small pieces (preferably bite size).
Peel and slice the banana.
Put the sliced oranges and banana into a small bowl.
Thereafter, share the fruits into four different bowls.
In each bowl, add a tablespoon of low fat yogurt, and ensure it
spread over the fruits.
Sprinkle cinnamon in equal amounts over the mix
It is ready to serve.
Is anything easier than that?
Nutritional Provision of this Meal
Calories – 51
Saturated Fat – 0 g
Total Fat – 0 g
Cholesterol – 1 mg
Carbohydrates – 19 g
Protein – 2 g
Sodium – 14 mg
Dietary Fiber – 2 g
APPLE OATMEAL
A simple recipe of apple fruit and its juice: rich and nourishing.
Serves: 4
Preparation Time: Ten (10) minutes
Cooking Time: Two (2) minutes]; p
Ingredients
2 cups of apple juice (100%)
1 big apple
1 cup of easy-to-cook oats
½ teaspoon of cinnamon (ground)
A small quantity of salt (depends on the individual)
Cooking/Preparation Instructions
Core the apple and cut into small chunks.
Put all the ingredients together in a medium-sized microwave
bowl.
Place the bowl with the ingredients into the microwave.
Allow to cook for 2 minutes.
Remove from the microwave, stir it, and allow it to cool.
Your meal is ready to serve.
Yippee!
Nutritional Provision of this Meal
Calories – 157
Saturated Fat – 0 g
Total Fat – 0g
Cholesterol – 0 mg
Carbohydrates – 34 g
Protein – 3 g
Sodium – 78 mg
Dietary Fiber – 4 g
TOMATO AND GARLIC OMELET
A delicious omelet meal garnished and enriched with vegetables to keep you
looking fresh and healthy.
Serves: 1 (1 omelet for every serving)
Preparation Time: Ten (10) minutes
Cooking Time: Thirty (30) minutes
Ingredients
Egg substitute – ¾ cup
Whole wheat bread – half slice
Olive oil – ½ teaspoon
1 garlic
Cooking spray
Mozzarella cheese – 2 tablespoon
1 large tomato
Dried basil – 1 teaspoon
Cooking/Preparation Instructions
Chop the garlic and tomato, and grate the cheese
Heat the oven to a temperature of about 300o F
Cut the whole wheat bread into cube shapes, and mix with oil and
garlic in a bowl.
Arrange the bread cubes in one layer in the baking sheet.
Toast the spread cubes in the oven for about 20 minutes. When it
turns gold-brown, remove and put in a plate. Allow to cool.
Spray the cooking spray on a medium-sized pan, and heat. Then
pour the egg substitute.
Spread the egg evenly as it begins to set, and lower the heat.
Immediately the egg’s top layer appears to be cooked, sprinkle the
basil and grated cheese on it.
Scatter the bread and tomato on one half of the cooking omelet.
Flip the other half of the omelet over the filled one.
Your delicious omelet is ready to serve!
Nutritional Provision of this Meal
Calories – 151
Saturated Fat – 1 g
Total Fat – 0 g
Cholesterol – 3mg
Carbohydrates – 35 g
Protein – 3 g
Sodium – 31 mg
Dietary Fiber – 2 g
TROPICAL EYE OPENER
Easy to prepare at the count of finger, it is a satisfying and nourishing mix of
fruits, yogurt and juice. A meal you have no choice but to fall in love with.
Serves: 4
Preparation Time: Five (5) minutes
Ingredients
1 mango
1 large banana
1 cup of pineapple chunks
¾ cup low fat frozen vanilla yogurt
1 cup ice cubes
Cooking/Preparation Instructions
Peel, seed and cut the mango fruit into chunks
Peel and slice the banana
Put the ingredients together in a blender, and blend until you get a
smooth mixture.
Pour the blended mix into a cup, and you have your wholesome meal.
Nutritional Provision of this Meal
Calories – 151
Saturated Fat – 1g
Total Fat – 0g
Cholesterol – 3mg
Carbohydrates – 35g
Protein – 3g
Sodium – 31mg
Dietary Fiber – 2g
PAPAYA BOATS
Another yummy mix of fruits and yogurt, perfect for family breakfast –
providing tasteful deliciousness
Serves: 4
Preparation Time: Ten (10) minutes
Ingredients
Two (2) papaya fruits
1 medium-sized banana
1 kiwifruit
1 cup of sliced strawberries
¾ cup of low fat vanilla yogurt
1 cup of sliced strawberries
1 can of mandarin oranges – drained
1 tablespoon of honey
Cooking/Preparation Instructions
Peel the papayas, peel and slice the banana
Cut the papaya into equal halves across its length, remove the
seeds, and put each papaya in a medium-sized plate.
In each half of the papaya, place an equal amount of kiwifruit,
banana, oranges and strawberries.
Mix yogurt and honey together, and spread over the fruit with a
spoon.
Yes! Your meal is served!
Nutritional Provision of this Meal
Calories – 195
Saturated Fat – 0 g
Total Fat – 0 g
Cholesterol – 2 mg
Carbohydrates – 46 g
Protein – 5 g
Sodium – 40 mg
Dietary Fiber – 6 g
BANANA PERRY PANCAKES
A special meal made from fruit and pancake, with an extra-value topping of
strawberry and orange juice.
Serves: 4
Preparation Time: Ten (10) minutes
Cooking Time: Ten (10) minutes
Ingredients
1 large banana fruit
1 cup of pancake mixture
Cooking spray
Water
1 cup of frozen strawberries (sliced)
Two (2) tablespoons of orange juice
*The last two are to be used as toppings.
Cooking/Preparation
Peel and slice the banana
Mash the banana in a bowl with a fork
Add water and the pancake mix and stir.
When properly mixed, spray with the cooking spray and place
over medium heat.
Pour a quarter cup batter for each pancake into hot skillet.
Cook each side of the pancake for two minutes.
For topping:
Spray a pan with the cooking spray, then place over medium heat
for heating.
Place strawberries and the orange juice into the pan, and allow it
to cook for 3 minutes.
When ready, scoop it over the pancakes.
Another delicious meal is ready to serve!
Nutritional Provision of this Meal
Calories – 109
Saturated Fat – 0 g
Total Fat – 1g
Cholesterol – 3 mg
Carbohydrates – 24 g
Protein – 2 g
Sodium – 182 mg
Dietary Fiber – 2 g
HUEVOS RANCHEROS WITH FRESH SALSA
Made from corn tortillas, cheese and salsa, this is nutritious easy-to-make
breakfast meal you’d definitely fall in love with.
Serves: 4 tortilla per serving
Preparation Time: Fifteen (15) minutes
Cooking Time: Fifteen (15) minutes
Ingredients
4 corn tortilla – about 6 inches each.
Vegetable oil
Egg substitute – 1 tablespoon
Shredded cheese – 2 tablespoon
Nonstick cooking spray
Fresh Salsa – 2 cups
Ground black pepper – 1/8 teaspoon
Cooking/Preparation Instructions
Heat the oven to a temperature of over 400o F
Brush the tortillas with vegetable oil lightly, and place them on the
baking sheet.
Bake the tortillas for about 7 minutes or until they start to turn
brown and crispy on the edges.
Remove the baked tortillas from the oven and transfer to separate
plates.
Spray the nonstick cooking spray over a large skillet, and pour the
egg substitute into it. Allow to cook over medium heat for about 2
minutes.
When the eggs are properly cooked, share them over each tortilla.
On top of it, add cheese.
Put the tortilla and eggs with the cheese on top under the broiler
for about two minutes to allow the cheese melt.
Finally, spread the Fresh Salsa on the tortillas, and finish with the
ground pepper.
Now, you can serve your warm delicious meal!
Nutritional Provision of this Meal
Calories – 146
Saturated Fat – 1 g
Total Fat – 4 g
Cholesterol – 3 mg
Carbohydrates – 16 g
Protein – 2 g
Sodium – 255 mg
Dietary Fiber – 3 g
1. Run away from Drink Calories
The brain is wired in a way that it has different standards for measuring calories
intake in food and drinks. That means, you can actually take in more calories
that is needed, and your brain won’t poke you about it. Controlling your intake
of sugary drinks will improve your lifestyle and keep you away from many heart
conditions, obesity and other medical conditions.
2. Junk Food Isn’t For You
Junk food is infamous for its unhealthy nature, as they have low dietary fiber,
protein and other essential nutrients for body functioning. In contrast, junk food
is rich in ingredients that are potentially harmful to your body, such as refined
grains.
Extra: TIPS FOR HEALTHY EATING
1. Water! Water!! Water!!!
Is it possible to scream that even louder? Water has immense benefits for our
body and health, especially if you want to get rid of those calories. Water
enhances the burning of calories, as it has been discovered to be a great boost of
body metabolism. The best time to drink water is before meals. However, it is
advisable to drink water all the time.
2. Don’t Miss a Day of Fruits and Vegetables
One of the amazing properties of fruits and vegetables is that they contain
antioxidants which are able to help the body fight infections. They boost the
immune system, maintaining a stable health condition. For this reason alone,
you shouldn’t let a day sleep by without munching some.
LUNCH RECIPES
With these lunch meal prep recipes, you will never be stranded of sumptuous,
healthy and filling meals to work, no matter how busy you are.
Green Grain Bowl
Salad Grain Bowl
Cucumber And Tomato Salad
Vegetable Quesadillas
Spud Stuffers
Avocado And Chicken Egg Salad Sandwich
Tuna Apple Salad
Chicken Tomatillo Salad
Chicken And Sweet Potato Bake
Herbed Potato Salad
Corn And Green Chili Salad
Mediterranean Turkey Sandwich
Black Bean And Corn Pitas
Apple Turkey Gyro
Chicken Tortas
Avocado Garden Salad
Zesty Asian Chicken Salad
Mason Jar Salad With Sesame Yogurt
California Quinoa Salad Collard Wraps With Edamame Pesto
Sweet Potato Mole Turkey
Panko Crusted Paprika Chicken
GREEN GRAIN BOWL
This is a healthy mean for lunch as it is packed with protein and fiber. Every
minute spent preparing this meal is worth it.
Serves: Four (4) bowls
Preparation / Cooking Time: 55 minutes.
Ingredients:
Broccoli – 2 cups
Diced carrots – 1 cup
Diced onion – ½ cup
Garbanzo beans – 1 can
Salt – ½ teaspoon
Olive oil – 2 tablespoon
Rosemary – 1 teaspoon
Pepper – ½ teaspoon
Quinoa – 2 cups (dried and rinsed)
Non-stick cooking spray
4 eggs (fried)
Greek yogurt – 2 tablespoon (optional)
Preparation /Cooking Instructions
Preheat the oven to a temperature of 400o F. Place a foil over the
baking sheet, and put the broccoli, onion, garbanzo beans and
carrots on it. Then pour over it 2 tablespoon of olive oil. Toss this
mixture, and season with pepper, salt, rosemary and toss. Put in
the oven and bake for about twenty (20) minutes or alternatively,
till the broccoli begins to turn golden brown.
Put 4 cups of water and 2 cups of quinoa into a medium-sized pot
and heat this mixture until it becomes to boil. Then lower the heat
and leave covered for 10 – 12 minutes or alternatively, till the
water had been completely absorbed. Allow to cool.
Spray your pan with the cooking spray, and place over medium
heat. Break each egg at a time, and pour into the pan. Allow the
egg to cook for about 2 minutes. Add pepper and salt for
seasoning, then flip and allow the other side to cook for about 2
minutes.
To serve, place 1 cup of cooked quinoa, 1 fried egg and 1 cup of
roasted vegetables in each bowl. Then top with Greek yogurt, as
desired.
Now, you can enjoy your deliciousness!
Nutritional Provision of this Meal
Calories – 280
Saturated Fat – 3 g
Total Fat – 8 g
Cholesterol – 7 mg
Carbohydrates – 67 g
Protein – 8 g
Sodium – 234 mg
Dietary Fiber – 17 g
SALAD GRAIN BOWL
This is a complete veggie meal, healthy and delicious: very easy and convenient
to cook. It is a special meal made from spinach, rice, canned beans tomatoes, egg
and cheese giving your body the nourishment it deserves.
Serves: 1 bowl
Preparation / Cooking Time: Thirty-five (35) minutes
Ingredients:
Baby spinach – two handfuls
1 boiled egg
Cooked brown rice – ¼ cup
Grape tomatoes – 6
Avocado – ½
Garbanzo beans – ¼ cup
Goat cheese – 1
Olive oil – ½ tablespoon
Balsamic vinegar – ½ tablespoon
Pepper and salt, for seasoning
Preparation / Cooking Instructions
The first step is to prep the ingredients: with clean water, rinse the
tomatoes, garbanzo beans and spinach, and pat dry. Peel the egg
and slice. Also, slice the avocado. Measure out a portion of the
rice, goat cheese and garbanzo beans.
The next step is the preparation of balsamic vinaigrette: put the ½
tablespoon of balsamic vinegar, ½ tablespoon of olive oil, pepper
and salt in a small bowl and whisk thoroughly.
Place two handfuls of baby spinach in a large salad bowl, arrange
the rest of the salad on top and pour the dressing.
You have your salad grand bowl!
Nutritional Provision of this Meal
Calories – 352
Saturated Fat – 2g
Total Fat – 10g
Cholesterol – 5mg
Carbohydrates – 54g
Protein – 16g
Sodium – 176mg
Dietary Fiber – 17g
CUCUMBER AND TOMATO SALAD
This is one of the easiest lunch meals to prepare. Within five minutes, you’d
have a bowl of a rich salad without breaking a sweat.
Serves: 2 sides
Preparation / Cooking Time: 5 minutes.
Ingredients
1 Cucumber – medium-sized, peeled, sliced
3 tomatoes – large, different colors, seeded, chopped
1/3 cup of oregano – fresh, chopped
Olive oil – 1 tablespoon
Seasonings: salt and pepper
Preparation / Cooking Instructions
In a medium-sized bowl, combine the ingredients. Toss the
ingredients and mix properly. Your meal is ready!
Nutritional Provision of this Meal
Calories – 352
Saturated Fat – 2g
Total Fat – 10g
Cholesterol – 5mg
Carbohydrates – 54g
Protein – 16g
Sodium – 176mg
Dietary Fiber – 17g
VEGETABLE QUESADILLAS
Vegetable Quesadillas are meat-free and serve as a healthy and delicious lunch
meal. This meal is rich in protein ingredients, and can be served with salsa and
sour cream.
Serves: 4
Cooking / Preparation Time: Twenty-five (25) minutes
Ingredients
Frozen corn (thawed) – 1,2 cup
Flour tortillas – 4 (6-inch)
Green onion (sliced) – ½ cup
Green bell pepper (chopped) – ½ cup
Tomato (chopped) – ½ cup
Fresh cilantro (chopped) – 2 tablespoons
Monterey Jack Cheese or reduced-fat Cheddar – ½ cup
Non-stick cooking spray
Preparation / Cooking Instructions
Spray a medium-sized skillet with the cooking spray, and stir fry
corn and green pepper in heat over low heat for about five
minutes.
Add chopped tomato and sliced green onion and continue to cook.
Add chopped cilantro when the vegetables have been heated
through, and stir.
Place tortillas in a large skillet and heat over high heat.
Place the cooked vegetables and cheese in equal amount on each
tortilla and fold over. Cook until the cheese melts and the tortillas
appear slightly brown and crisp.
You can pack and store in the fridge. Reheat when you are ready
to have a sumptuous lunch.
Nutritional Provision of this Meal
Calories – 137
Saturated Fat – 20 g
Total Fat – 3 g
Cholesterol – 4 mg
Carbohydrates – 20 g
Protein – 7 g
Sodium – 311 mg
Dietary Fiber – 3 g
SPUD STUFFERS
This recipe is more than just a regular potato meal. The special cooking methods
used in preparing the potatoes make it a unique delicacy for your everyday
lunch. The prepared potatoes can be serves with different toppings such as
Mexican, Western and Veggie.
Serves: 4
Preparation / Cooking Time: 30 minutes – 1 hour
Ingredients
Baking potatoes (medium size) – 4
Light sour cream – 4 tablespoons
Preparation / Cooking Instructions
Prepare potatoes: wash and piece with a fork three times, put in a
microwave and set the temperature on high. Allow potatoes to
cook for six (6) minutes then turn over on the other side and cook
for another ten (10) minutes.
Alternatively, you can bake potatoes in an oven at a temperature of
400F for about one hour.
Cut cooked potatoes open on the top, and place a tablespoon of
light sour cream over the top.
Add a topping of your choice on each potato.
Your Spud Stuffers are ready!
Topping Options
You can use either one of these three toppings for this recipe:
Mexican Topping
Western Topping
Veggie Topping
Mexican Topping Ingredients
Prepared Fresh Salsa – ¼ cup
Reduced-fat Cheddar or Monterey Jack cheese – 2 tablespoons
Green chilies (diced) – 1 tablespoon
Nutritional Provision of this Recipe with Mexican Topping
Calories – 222
Saturated Fat – 1 g
Total Fat – 2 g
Cholesterol – 8 mg
Carbohydrates – 43 g
Protein – 9g
Sodium – 341 mg
Dietary Fiber – 5 g
Western Topping Ingredients
Tomatoes (chopped) – 2 tablespoons
Reduced-fat Cheddar cheese (shredded) – 2 tablespoons
Green bell pepper (chopped) – 2 tablespoons
Green onions (sliced) – 1 tablespoon
Bacon bits – 2 tablespoons
Nutritional Provision of the Recipe with Western Topping
Calories – 259
Saturated Fat – 2 g
Total Fat – 4 g
Cholesterol – 8 mg
Carbohydrates – 44 g
Protein – 13 g
Sodium – 327 mg
Dietary Fiber – 6 g
Veggie Topping Ingredients
Broccoli (chopped) – 3 tablespoons
Reduced-fat Cheddar cheese (shredded) – 2 tablespoons
Yellow squash (chopped) – 2 tablespoons
Green onions (sliced) – 1 tablespoon
Nutritional Provision of this Meal
Calories – 216
Saturated Fat – 1 g
Total Fat – 2 g
Cholesterol – 8 mg
Carbohydrates – 41 g
Protein – 10 g
Sodium – 174 mg
Dietary Fiber – 174 g
AVOCADO AND CHICKEN EGG SALAD SANDWICH
Just as the name clear shows, this meal is made of avocado, chicken and egg. It’s
an easy-to-cook meal and perfect for lunch. It is not only yummy and delicious,
it is also incredibly nourishing. It is a great refill meal as it is energyreplenishing.
Serves: 4
Preparation / Cooking Time: 10 minutes.
Ingredients
2 eggs – hard-boiled, chopped
2 egg whites – hard-boiled, chopped
1 shredded chicken breast – cooked, OR chunked chicken – 1 can.
2 avocados – small, peeled
Greek yogurt – 1 tablespoon
Green onion – 2 tablespoon, chopped
Lemon juice – 1 tablespoon
Dijon mustard – ¼ tablespoon
Salt and pepper
Preparation / Cooking Instructions
Put the hard-boiled eggs, chicken, avocados, egg whites, Greek
yogurt, green onion, lemon juice and mustard in a bowl.
Mash the combination with a fork, and add salt and pepper to
taste.
You can serve it between slices of bread.
Enjoy!
Nutritional Provision of this Meal
Calories – 352
Saturated Fat – 2 g
Total Fat – 10 g
Cholesterol – 5 mg
Carbohydrates – 54 g
Protein – 16g
Sodium – 176 mg
Dietary Fiber – 17g
TUNA APPLE SALAD
This is a simple salad that is made distinct with the addition of apple and raisins.
Serves: 4
Preparation / Cooking Time: Fifteen (15) minutes
Ingredients
Water-packed tuna (drained) – 2 cans of 3 ounce each
Medium-sized apple (cored, chopped) – 1
Red onion (finely chopped) – 2 tablespoons
Celery (chopped) – ¼ cup
Golden raisins – ¼ cup
Salad greens – 2 cups
Fat-free Italian dressing – 3 tablespoons
Whole wheat pita – 2
Preparation / Cooking Instructions
Place tuna, apple, onion and raisins in a small bowl. Add two (2)
tablespoons of dressing and stir.
Toss salad greens with one (1) tablespoon of dressing in a
medium-sized bowl.
Cut pitas into two and fill each with equal amounts of tuna salad
and salad greens.
Your meal is ready!
Nutritional Provision of this Meal
Calories – 216
Saturated Fat – 0 g
Total Fat – 2 g
Cholesterol – 26 mg
Carbohydrates – 27 g
Protein – 25 g
Sodium – 544 mg
Dietary Fiber – 4 g
CHICKEN TOMATILLO SALAD
This is great recipe you can make a night before for lunch. It is made from
chicken, tomatillos and lots of vegetables, supplying your body with the needed
protein and calories for the day.
Serves: 6
Preparation / Cooking Time: Twenty (20) minutes
Ingredients
For salad:
Cooked chicken (chopped) – 2 cups
Frozen corn (thawed) – 1 cup
Red bell pepper (chopped) – 1 cup
Carrots (chopped) – 1 cup
Green onions (sliced) – 4
Fresh cilantro (chopped) – ¼ cup
For dressing:
Tomatillos (husked, quartered) – 1 cup
Anaheim chili (seeded, chopped) – 1
Italian dressing – 3 tablespoons
Black pepper (ground) – ½ teaspoon
Preparation / Cooking Instructions
Put tomatillos, Italian dressing, ground pepper and Anaheim salad
in a blender and mash.
Combine chopped chicken, thawed frozen corn, chopped carrots,
sliced green onions, chopped bell pepper and chopped cilantro in a
bowl and toss.
Place the dressing over the salad and toss very well. Toss until it
coats, then cover and store in a fridge.
You can serve it the next day with lettuce on its side.
Nutritional Provision of this Meal
Calories – 141
Saturated Fat – 1g
Total Fat – 4g
Cholesterol – 38mg
Carbohydrates – 12g
Protein – 16g
Sodium – 149mg
Dietary Fiber – 3g
CHICKEN AND SWEET POTATO BAKE
If you love chicken and potato, and have been looking for a while to make a
sumptuous meal with both of them, then Chicken and Sweet Potato Bake is the
answer. A perfect idea of a family meal, it is very healthy and nutritious.
Serves: 3 – 4
Preparation / Cooking Time: Thirty-five (35) minutes.
Ingredients
Chicken thighs or breasts (boneless and skinless) – 1 lb.
Broccoli floret – 4 cups
1 large sweet potato – ¼-inch small cubes
Red onion – 3 cups, chopped
Garlic – 2 cloves, minced
Olive oil – 1/3 cup
Dried cranberries – ¼ cup
Sea salt – ½ teaspoon
Italian seasoning – 1 ½ teaspoon
Pepper – ¼ teaspoon
Preparation / Cooking Instructions
Preheat your oven to temperature of 400F, and line a baking sheet
with a parchment paper.
Combine the sweet potato, garlic, broccoli, onion and cranberries
on a pain. Sprinkle olive oil over them, and add salt and pepper.
Toss the ingredients on the pan, and cover with a foil. Put in the
oven and allow to it bake for about 12 minutes.
Remove from the oven after twelve minutes, and add the chicken.
Toss and place in the oven. Allow it to bake for about twenty (20)
minutes or alternatively, until the chicken is completely cooked
and the potatoes are completely soft.
Your meal is ready!
Nutritional Provision of this Meal
Calories – 360
Saturated Fat – 2 g
Total Fat – 15 g
Cholesterol – 5 mg
Carbohydrates – 64 g
Protein – 20 g
Sodium – 192 mg
Dietary Fiber – 17 g
HERBED POTATO SALAD
This a tasty salad made of fresh vegetables: easy-to-make and very nutritious.
Serves: 6
Preparation / Cooking Time: Twenty (20) minutes
Ingredients
Red potatoes (in cubes) – 1 ½ pounds
Brown mustard – ½ tablespoon
Fresh parsley (chopped) – 1 tablespoon
Italian dressing – ½ cup
Black pepper (ground) – ¼ teaspoon
Garlic salt – 1 teaspoon
Green bell pepper (chopped) – ½ cup
Red bell pepper (chopped) – ½ cup
Green onions (chopped) – ½ cup
Preparation / Cooking Instructions
Place the potatoes in a large cooking pot and boil for about 1o
minutes. Ensure the potatoes do not become overly soft. Drain off
excess water and set aside to cool.
Once cool, cut them into small pieces (preferably bite size) and
transfer to a medium-sized bowl.
Put in a small bowl the Italian dressing, parsley, black pepper and
garlic salt. Add the potatoes and mix.
With care, stir in green onions, green and red bell peppers.
Your delicious herbed potato salad is ready.
Nutritional Provision of this Meal
Calories - 132
Saturated Fat – 1 g
Total Fat – 4 g
Cholesterol – 0 mg
Carbohydrates –24 g
Protein – 2 g
Sodium – 421 mg
Dietary Fiber – 5 g
CORN AND GREEN CHILI SALAD
If your week is going to be super busy and you desire a very good meal for
lunch, then this recipe is what you need. Corn and green chili salad is so easy to
make and store. To make it a main meal the next day, just add some chicken to it
and you are good to go.
Serves: 4
Preparation / Cooking Time: Ten (10) minutes
Ingredients
Frozen corn (thawed) – 2 cups
Vegetable oil – ½ tablespoon
Tomatoes (diced) – 1 can
Green chilies – 1 can
Green onions (sliced) – 1/3 cup
Lime juice – 1 tablespoon
Fresh cilantro (chopped) – 2 tablespoon
Preparation / Cooking Instructions
Place frozen corn, diced tomatoes and chilies in a bowl.
Add vegetable oil, lime juice, green onions and cilantro. Mix the
ingredients thoroughly.
If desired, add diced cooked chicken when serving.
Nutritional Provision of this Meal
Calories – 94
Saturated Fat – 0g
Total Fat – 2g
Cholesterol – 0mg
Carbohydrates – 54g
Protein – 3g
Sodium – 94mg
Dietary Fiber – 3g
MEDITERRANEAN TURKEY SANDWICH
You can have a delicious meal of turkey at work for lunch with this easy-tomake meal. It is essentially loaded with the protein and fiber you need to refill. It
is a perfect combo of fruits and turkey.
Serves: 1
Preparation / Cooking Time: Ten (10) minutes
Ingredients
Sprouted grain or Ezekiel bread – 2 slices
Smoked turkey – 2 slices
Spinach – 1/3 cup
Hummus – 2 tablespoon
Sliced avocado – ½
Red onion – 4 rings
Sliced apple – 1/2
Preparation / Cooking Instructions
Put the bread slices on a cutting board or a flat plate, and spread
hummus on them.
Prepare the turkey by layering it with the sliced avocado, spinach,
sliced apple and red onion rings.
Cut this preparation in half, and enjoy!
Nutritional Provision of this Meal
Calories – 352
Saturated Fat – 2 g
Total Fat – 10 g
Cholesterol – 5 mg
Carbohydrates – 54 g
Protein – 16 g
Sodium – 166 mg
Dietary Fiber – 17g
BLACK BEAN AND CORN PITAS
This is a protein-rich meal of black beans, cheese and seasoned vegetable; a very
perfect idea for lunch. Its protein content gives you enough staying power for the
day’s activities before dinner.
Serves: 4
Preparation / Cooking Time: Fifteen (15) minutes.
Ingredients
Black beans (low-sodium) – 1 can
Tomatoes – 1 cup fresh or no-salt canned
Garlic (chopped) – 1
Frozen corn (thawed) – 1 cup
Avocado (chopped) – 1
Cayenne pepper – 1,2 teaspoon
Fresh parsley (chopped) – 1 teaspoon
Lemon juice–2 teaspoons
Whole wheat pita– 2 medium-sized
Chili powder – ½ teaspoon
Mozzarella cheese (shredded) – 1/3 cup
Preparation / Cooking Instructions
Drain the canned black beans and rinse. Combine the beans with
tomatoes, garlic, corn and avocado in a medium size bowl.
Add cayenne pepper, chili powder, and parsley and lemon juice to
the mix in the bowl.
Cut the whole wheat pita in half to make 4 pockets.
Scoop the fillings into each half of the pita bread.
Add cheese as toppings.
Your lunch is ready!
Nutritional Provision of this Meal
Calories – 378
Saturated Fat – 1g
Total Fat – 2g
Cholesterol – 3mg
Carbohydrates – 62g
Protein – 18g
Sodium – 143 mg
Dietary Fiber – 17g
APPLE TURKEY GYRO
This is a popular meal of Greek origin made from turkey, apple and vegetables: a
simple recipe that contains enough nutritional value for your nourishing.
Serves: 6
Preparation / Cooking Time: Twenty five (25) minutes
Ingredients
Turkey, preferably breast – ½ pound
Apple (cored, sliced) – 1
Onion (sliced) –1 cup
Green bell pepper (sliced) – 2 cups
Red bell pepper (sliced) – 2 cups
Lemon juice – 1 tablespoon
Vegetable oil – 1 tablespoon
Whole wheat pita (toasted, lightly) – 6
Low fat plain yogurt, if desired – ½ cup
Preparation / Cooking Instructions
Cut the turkey into thin slices.
Spray a skillet or a pan with non-stick spraying oil. Stir fry onion,
green and red bell peppers and lemon juice in it until they appear
crisp and tender.
Add the turkey and allow it to cook through. Turn off the heat or
remove the pan or skillet from heat.
Add apple and stir.
Fill a folded pita with the mix.
Your Apple Turkey Gyro is ready. If desired, drizzle with plain yogurt.
Nutritional Provision of this Meal
Calories – 215
Saturated Fat – 1 g
Total Fat – 4 g
Cholesterol – 25 mg
Carbohydrates – 33 g
Protein – 14 g
Sodium – 259 mg
Dietary Fiber – 5 g
CHICKEN TORTAS
This recipe gives you healthy delicious sandwiches to savor at work. It is fast
and convenient to make and can be further seasoned with jalapeno peppers. You
can never go wrong with this one.
Serves: 4
Preparation / Cooking Time: Fifteen (15) minutes
Ingredients
Chicken (cooked and shredded) – 2 cups
Fresh Salsa (prepared) – 2 cups
Chili powder – 1 teaspoon
Radishes (sliced) – 2
Romaine lettuce (shredded) – 2 cups
Low fat Monterey Jack cheese (shredded) – ½ cup
Avocado (mashed) – 1
French bread rolls (cut in half) -4
Preparation / Cooking Instructions
Combine shredded chicken, a cup of Fresh Salsa and chili powder
in a medium-sized bowl.
Combine shredded lettuce, cheese, radishes and onion in another
medium-sized bowl.
On each French bread roll, spread an equal amount of avocado.
Add the chicken and lettuce mix in equal amounts.
Scoop a quarter Fresh Salsa over lettuce already spread on the roll.
Close the roll and your sandwich is ready.
Store in the fridge and reheat when you want to eat.
Nutritional Provision of this Meal
Calories – 379
Saturated Fat – 4 g
Total Fat – 15 g
Cholesterol – 67 mg
Carbohydrates – 32 g
Protein – 30 g
Sodium – 500 mg
Dietary Fiber – 6 g
AVOCADO GARDEN SALAD
It is an easy-to-make delicious salad that is a great idea for your office lunch. It
is highly nutritious and filling.
Serves: 6
Preparation / Cooking Time: Twenty (20) minutes.
Ingredients
Mixed salad green vegetables (cut or torn) –6 cups
Tomatoes (chopped) – 3
Cucumber (peeled, chopped) – 1
Onions (chopped) - 5
Garlic powder – 1/3 teaspoon
Lemon juice – 2 tablespoon
Black pepper (ground) –½ teaspoon
Salt – ½ teaspoon
Avocado (peeled) – 1
Preparation / Cooking Instructions
Place greens, cucumber, tomatoes and onions in a large bowl and
mix together.
Mix lemon juice, ground pepper, garlic powder and salt in a small
bowl.
Pour the lemon juice mix over the salad mix and toss.
Prepare the avocado slices: cut into halves, remove pit, peel and
slice into wedge-like shapes of about 1/8-inch thickness.
Place the avocado slices over the salad.
Your delicious lunch is ready!
Nutritional Provision of this Meal
Calories – 78
Saturated Fat – 1 g
Total Fat – 5 g
Cholesterol – 0mg
Carbohydrates – 9 g
Protein – 2g
Sodium – 223 mg
Dietary Fiber – 5 g
ZESTY ASIAN CHICKEN SALAD
This is definitely one of the most colorful salads you would ever see. Not only is
it so appealing, it is packed with a lot of healthy and nutritious food ingredients
such as broccoli, cabbage, skinless chicken, carrots, orange juice and other
vegetables.
Serves: 4
Preparation / Cooking Time: Twenty (20) minutes
Ingredients
Chicken breasts (skinless and boneless, cooked and cooled) – 3
Small broccoli florets – ½ cups
Carrots (peeled, cut in strips) – 2
Green onions (sliced) – 3
Red bell pepper (cut in strips) – 1
Cabbage (shredded) – 2 cups
Orange juice (100%) – ¼ cup
Sesame or free-fat Asian salad dressing
Fresh cilantro (chopped) – ¼ cup
Preparation / Cooking instructions
Prepare the chicken: cut into tiny strips, and place in a mediumsized bowl.
Place broccoli florets, red bell pepper, carrots, and cabbage and
green onions in the bowl.
Mix orange juice and dressing together in a small bowl.
Pour the dressing mixture over the salad. Toss until it coats. Add
cilantro and stir.
Your Zesty Asian Chicken Salad is ready!
Nutritional Provision of this Meal
Calories – 184
Saturated Fat – 1g
Total Fat – 5g
Cholesterol – 55mg
Carbohydrates – 13g
Protein – 22g
Sodium – 456mg
Dietary Fiber – 4g
MASON JAR SALAD WITH SESAME YOGURT
This is a yummy toss of different vegetables and delicious yogurt. It is a healthy
meal rich in protein.
Serves: 2
Preparation / Cooking Time: Ten (10) minutes
Ingredients
For Sesame Yogurt
Plain yogurt - 4.4 oz. container
Sesame seeds (toasted or regular) - 2 tablespoon
Lemon juice - 3 tablespoon
Honey - 3 tablespoon
Olive oil - 1/4 cup
Red wine vinegar - 2 tablespoon
Ground ginger - 1/2 teaspoon
Salt and pepper
For Mason Jar Salads (two large ones)
Green salads (mixed) - 1 cup
Quinoa (cooked, divided) - 1 cup
Divided Sesame Yogurt Dressing - 3 tablespoons
Brussels sprouts (chopped) - 1 cup
Orange slices (cut one-inch thick) - 3
Summer squash - 1
Green Sprouts - 1 cup
Roasted chickpeas (plain, cooked or canned) - 1/3 cup
Salt
Pepper
For garnishing
Cilantro
Lemon
Preparation / Cooking Instructions
To prepare sesame yogurt dressing: put yogurt, olive oil, lemon
juice, vinegar, sesame seeds, honey, salt and pepper in a large
bowl and whisk thoroughly. Put aside by storing in an air-tight
container.
To prepare Mason jar salads: layer ingredients in equal amounts
into two jars. From bottom to top, add: yogurt dressing, quinoa,
greens, orange slices, chickpeas, chopped Brussels sprouts,
noodles and summer squash.
If desired, add salt and pepper midway while layering.
Lightly shake the jar. Your salad is ready!
You can store in the fridge for later use.
Nutritional Provision of this Meal
Calories - 250
Total fats – 2 g
Carbohydrate – 43 g
Protein – 12 g
Dietary Fiber – 9 g
CALIFORNIA QUINOA SALAD COLLARD WRAPS WITH
EDAMAME PESTO
This is a special salad delicacy made with California quinoa and protein-packed
vegetables.
Serves: 5
Preparation / Cooking Time: Thirty-five (35) minutes
Ingredients
For California Quinoa Salad
Red onion (chopped) - 1/2 cup
Quinoa - 2 cups cooked or 3 cups uncooked
Tomato (diced) - 1
Red bell pepper (chopped) - 1/2
Dried raisins - 1/3
Mangos (peeled, diced) - 1/2 cup
Cilantro (chopped) - 4 tablespoon
Sunflower seeds - 1/3 cup
Salt - 1/2 teaspoon
Collard green leaves - 5
Red wine vinegar - 2 tablespoon
Black pepper (ground) - 1/4 teaspoon
For Edamame Pesto
Cooked edamame soybeans– 11/2 cup
Sunflower seeds - 1/4 cup
Lemon juice - 1/2 tablespoon
Garlic - 1 clove
Olive oil–3 tablespoons
Salt and pepper
Preparation / Cooking Instructions
Prepare edamame pesto: combine edamame soybeans with
sunflower seeds and garlic in a blender or food processor. Blend
the mix and pour 3 tablespoons of olive oil, and lemon juice. Add
salt and pepper (as desired) and blend until the forming of a thick
pesto.
Scoop the pesto into a container and store in the refrigerator or
spoon into a bowl and keep (for immediate use).
Prepare California Quinoa Salad: If your quinoa is uncooked, the
first thing to do is to cook it. You can also make use of leftover
quinoa.
Dice the vegetable greens and mango fruit. Put them in a large
bowl along with your cooked quinoa. Add sunflower seeds, raisins
and cilantro and give the mix a good toss.
Add the red wine vinegar to the mix, and then add salt and pepper.
Toss thoroughly.
Remove the stems of the collard greens without tampering with
the leaves. Rinse the leaves and dry. Put each leaf in a paper tower
and microwave for about 10 seconds to soften.
Remove from the microwave and place flatly on a plate. Spo0n 3
tablespoon of pesto onto each leaf. Add ¼ cup of prepared
California quinoa salad and roll up.
Your rich meal is ready. You can store in the fridge for later serving.
Important Notes
To save time, you can make use of a previously frozen mango
instead.
To cook your quinoa, rinse it. For every cup of quinoa, ass ¼
teaspoon of salt and 2 cups of water. Boil the mixture and then
reduce the heat. Cover for about twenty (20) minutes.
Nutritional Provision of this Meal
Calories – 313
Saturated Fat – 2g
Total Fat – 3 g
Cholesterol – 24 mg
Carbohydrates – 46 g
Protein – 16 g
Sodium – 289 mg
Dietary Fiber – 6 g
SWEET POTATO MOLE TURKEY
This meal is packed full with healthy ingredients and gives a taste you’re surely
going to fall in love with. The mean is a perfect blend of sweet potato, turkey
and seasonings that make a perfect recipe for your lunch.
Serves: 5
Preparation / Cooking Time: Forty-five (45) minutes
Ingredients
Lean turkey (ground) – 16 oz
Olive oil -1 tablespoon
Onion (chopped) – 2/3 cup
Sweet potato (mashed) – 2 cups
Creamy almond butter – 2 tablespoons
Cinnamon – ¼ teaspoon
Chili powder – 1 tablespoon
Cumin – 1 teaspoon
Olive oil- 1 teaspoon
Garlic (minced) – 1 teaspoon
Red onion (chopped) – ½ cup
Baking chocolate – ¼
Chicken or vegetable broth – 2 cups
Cocoa powder – 1 teaspoon#
Bell pepper (chopped) – 2 cups
Salsa – 1 can
Pinch of salt (might be needed to make Pot taste better)
Sea salt – ½ teaspoon
Garlic (minced) – ½ teaspoon
Cayenne – ½ teaspoon
Pepper – ½ teaspoon
For toppings, you can use cilantro and sliced Jalapenos, and any other spice you
might prefer.
Preparation / Cooking Instructions
Prepare your vegetable greens before you start: peel, cut, and was
them as the case may be.
With your vegetables prepared, you are ready to begin. Put the
lean turkey with 2/3 cup of onion in one tablespoon of oil and
place over medium heat until turkey is brown. Remove from heat
and drain off fat. Put in a pot over low heat.
While you are waiting for the turkey to cook and turn brown,
prepare the mole sauce. To do this, peel off the skin of the potatoes
and put in a microwave to heat for about three (3) minutes.
Remove from the microwave and place in a microwave. Mash
with a fork. You can decide to use a potato puree instead, and it
would still work out.
Put garlic, onion and olive oil together in a blender and blend. Put
the mix in a small pot and add your almond butter, salt, chocolate,
and all other spices needed for the mole sauce.
Put over heat, allowing the sauce ingredients to melt. Add the
potato mash you had kept aside. Stir the contents of the pot
thoroughly and leave for twenty (20) minute for it to simmer.
Once the potato has melted with the other ingredients, pour into a
blender and blend till the sauce is smooth.
Once your mole sauce is ready, add it to the pot containing the
turkey mix and stir properly until they mix.
Add salsa, chopped bell pepper, cayenne, pepper, sea salt, and
garlic powder to the mix and leave to simmer for about twenty
(20) minutes.
Taste your delicacy and add more spices if needed. You can have
pepitas, jalapenos and cilantro as garnishing.
Every minute spent making this meal is super worth.
Nutritional Provision of this Meal
Calories – 325
Saturated Fat – 3 g
Total Fat – 7 g
Cholesterol – 38 mg
Carbohydrates – 42 g
Protein – 21 g
Sodium – 380 mg
Dietary Fiber – 4-6 g
PANKO CRUSTED PAPRIKA CHICKEN
This is a delicious meal that everybody loves! It is highly nutritious, with a taste
that is thrilling, and almost addictive.
Serves: 6
Preparation / Cooking Time: Forty-five (45) minutes
Ingredients
Skinless chicken breast – 2 pounds
Gluten-free Chia bread– 5 pieces of 200g
Garlic powder – ½ teaspoon
Smoked paprika – 1 teaspoon
Ginger – a pinch
Eggs (whisked) – 2
Turmeric powder – ¼ teaspoon
Oregano – 1
Salt and pepper
Almond meal – ¼ cup
Extra sea salt
Asparagus spears – ½ pound
Olive oil
Lemon
Preparation / Cooking Instructions
Heat your oven to a temperature of 420F.
Put your chicken on a large plate after cleaning. With a foil, like a
sheet pan.
Tear bread into crumbs and place in a blender. Add paprika, garlic,
oregano sprig leaves, turmeric, and salt and pepper. Blend the mix
until the formation of a panko batter.
Place panko in a bowl, and almond meal in another.
In a third bowl, place your mustard and eggs, and whisk.
Take each piece of chicken and coat with your almond meal. Add
salt to taste.
Dip your chicken in your egg mixture and roll in the panko
mixture, and then place in a sheet pan.
Heat in an oven over a temperature of 415F for about twenty five
(25) minutes.
To add vegetables:
Add asparagus to the baking pan with the chicken after baking for
like 10 minutes Add olive oil to the asparagus, and salt and pepper
to taste.
Put back in the oven to cook for fifteen minutes. Then remove and
squeeze lemon juice on the vegetables.
To serve, you can add extra paprika, oregano and pepper for
garnishing.
Nutritional Provision of this Meal
Calories – 69
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 9mg
Carbohydrates – 10g
Protein – 7g
Sodium – 267mg
Dietary Fiber – 4g
EXTRA
HEALTHY EATING
“More Salt?” No!
It is estimated that Americans consume about 50% of salt (or dietary sodium)
more than the recommended daily values. Too much salt in our food can increase
our blood pressure, and we all know that is not a good thing, as high blood
pressure can lead to a cascade of other health conditions such as stroke. What is
most important to note is that a sustained or climbing high blood pressure do
cause damage to the kidneys, ultimately leading to kidney failure.
So it is essential for our health and wellbeing that we take less salt as possible.
How much salt should you consume per day?
It is recommended by health experts and practitioners that you take 1 teaspoon
or less of salt per day. Going on a daily ride on an amount of salt more than that
is putting your health at risk.
It can be difficult measuring or monitoring how much salt we consume per day.
However, there are tips that can help you stay within the limit, as much as
possible.
1. Always go with fresh vegetables and foods. Besides being highly
nutritional, fruits and vegetables have very low sodium content.
When you shop for frozen vegetables, go those that are freshly
frozen, and preservative-free.
2. As much as possible, stay away from packaged meats. Packaged
meats – chicken or beef – usually have higher sodium content due
to its processing. Fresh meats remain your best as they have lower
levels of sodium.
3. During grocery shopping, carefully go through different brands of
the same item looking out for the one with the lowest sodium
content on its label. Go with that, without compromising on trust
and quality, though.
4. Several packaged seasonings have their contents labeled. Learn to
go with those that do not have sodium in them. For instance, you
should go with garlic powder rather than garlic salt.
5. During eat outs at a restaurant, you can politely ask that your meal
be served without salt.
It’s possible to enjoy your meals with less salt in them than it is at present.
Having a preference for salt is learned, and can also be unlearned. It takes a bit
of discipline and commitment.
The bottom line is: the less salt intake, the healthier you become. If you already
have high blood pressure, reducing your salt intake is a great and viable way to
control it.
So, do you need more salt? I don’t think so.
DINNER RECIPES
You can prep any of the following dinner recipes for a never-ending taste of
nutritious and delicious meals in your family:
Barbeque Turkey in Pepper Shells
Apple Glazed Sweet Potatoes
Vegetable Chicken Enchiladas
Rosemary Lemon Chicken With Vegetables
Mango Chicken Stir-Fry
Zucchini Sauté
Avocado Tortilla Soup
Sausage Cassoulet with English Muffin Breadcrumbs
Chicken And Dumplings
Grilled Chicken Vegetable Kabobs
Easy Turkey Skillet Dinner
Sesame Chicken with Snow Peas And Peppers
Spaghetti With Turkey Meat Sauce
Herbed Vegetable Combo
Baked Salmon
Oven Wedge Fries
Simple Fish Tacos
Sriracha Paleo Meatballs
Savory Greens
BARBEQUE TURKEY IN PEPPER SHELLS
This meal is made with turkey and greens, and it is very rich in protein. It is a
perfect choice of a healthy, colorful and delicious dinner for your family. The
best part of it is that it doesn’t take much time to cook.
Serves: 6
Preparation / Cooking Time: 35 minutes
Ingredients
Lean ground turkey – ¾ pound
Green bell pepper (seeded, chopped) – 1
Low-sodium black beans (drained, rinsed) – 1 cup
Onion (chopped) – 1
Can tomatoes (diced) – 1
Garlic powder – 1 teaspoon
Prepared barbecue sauce – ½ cup
Liquid smoke – 1 teaspoon
Bell peppers – 3
Preparation / Cooking Instructions
Fry ground turkey in a skillet over medium to high heat until its
pink color turns to brown. Drain off any excess fat and add onion.
Cook for about five minutes until turkey is tender.
Add green bell pepper, black beans, tomatoes, garlic powder,
barbecue sauce and liquid smoke. Simmer over medium heat for
about ten minutes.
Set aside cooked turkey mix; allow cooling and then storing in the
fridge.
To serve as dinner, reheat the turkey mix.
Cut the bell peppers in half and microwave for about five minutes
until tender and crisp.
Remove from the microwave dish and arrange on a large plate.
Scoop turkey mix into them.
Your meal is ready to serve.
Nutritional Provision of this Meal
Calories – 209
Saturated Fat – 1g
Total Fat – 4g
Cholesterol – 38mg
Carbohydrates – 28g
Protein – 17g
Sodium – 404mg
Dietary Fiber – 7g
APPLE GLAZED SWEET POTATOES
Don’t we all love potatoes? This recipe gives you another juicy and delicious
way to prep them for dinner.
Serves: 4
Preparation / Cooking Time: Forty (40) minutes
Ingredients
Unsweetened apple juice (100%) – 2 ½ cups
Salt – 1 teaspoon
Sweet potatoes (sliced) –4 small-sized
Cinnamon (ground) – ½ teaspoon
Preparation / Cooking Instructions
In a skillet, put together apple juice, salt and cinnamon.
Add thinly sliced potatoes and place over high heat to boil.
Slightly reduce the heat to allow potatoes simmer and stir
occasionally.
Remove after about 25 minutes or alternatively, when potatoes are
tender.
Allow potatoes to cool and store in the freeze or fried. Reheat
when ready to serve.
Nutritional Provision of this Meal
Calories – 208
Saturated Fat – 0g
Total Fat – 0g
Cholesterol – 0mg
Carbohydrates – 50g
Protein – 3g
Sodium – 200mg
Dietary Fiber – 5g
VEGETABLE CHICKEN ENCHILADAS
This is a yummy combo of fresh vegetables and chicken. It is a very delicious
meal that is packed with vital goodness needed by your body. You are definitely
going to move this meal.
Serves: 4
Preparation / Cooking Time: Fifty (50) minutes
Ingredients
Chicken breast (cooked and chopped) – 1 cup
Onion (chopped) – 1
Zucchini (chopped) – 1
Tomato sauce (no-salt) – 2 cans
Green bell pepper (seeded and chopped) – 1
Red enchilada sauce – ¾ cup
Corn tortillas – 8
Reduced-fat Monterey Jack cheese – 2/3 cup
Nonstick cooking spray
Preparation / Cooking Instructions
Preheat the oven to a temperature of about 370F and spray
nonstick cooking spray over large skillet.
Stir fry chopped onion in skillet for about five (5) minutes. Add
zucchini and bell pepper; cook for another five (5) minutes. Add
chopped chicken and mix. Remove from heat and keep.
While you are preparing the chicken, combine in a small bowl
tomato sauce and enchilada sauce. Add a half cup of this to the
chicken and vegetable mixture.
Place tortillas in a microwave to soften.
Dip tortillas one after the other in the remaining tomato sauce and
enchilada sauce mixture.
Scoop equal amounts of chicken and vegetable mix in one side of
each tortilla.
Roll up tortillas and put in a baking pan (measuring 13x9 inches).
Pour the remaining tomato and enchilada sauce mixture over the
top of the tortillas.
Cover tortillas with a foil. Bake for about 20 – 25 minutes, and
then sprinkle cheese on the top. Bake for another five minutes.
Your yummy Vegetable Chicken Enchilada is ready.
Nutritional Provision of this Meal
Calories – 311
Saturated Fat – 3g
Total Fat – 8g
Cholesterol – 41mg
Carbohydrates – 41g
Protein – 22g
Sodium – 521mg
Dietary Fiber – 7g
ROSEMARY LEMON CHICKEN WITH VEGETABLES
This is an easy-to-make, healthy and delicious meal that is perfect for a good
dinner especially when combined with green salad.
Serves: 4
Preparation / Cooking Time: Thirty – five (35) minutes
Ingredients
Red potatoes (small size) – 3
Green beans (trimmed) – 1 cup
Olive oil – 1 tablespoon
Baby carrots – 1 ½ cups
Chicken breasts (skinless, boneless) – 2
Honey – 2 tablespoons
Dried rosemary – 1 teaspoon or fresh rosemary (chopped) – 1
tablespoon
Lemon juice – ¼ cup
Lemon peel (grated) – 1 teaspoon
Black pepper (ground) – ¼ teaspoon
Preparation / Cooking Instructions
Boil eight (8) cups of water in a pot. Add potatoes, green beans
and carrots to the boiling water. Cook for about five minutes, drain
off water and keep.
Prepare the chicken: half the chicken breasts and place over
medium heat in a medium skit with olive oil. Cook each of
chicken breast side for five (5) minutes.
Add cooked potatoes, green beans and carrots together with honey,
rosemary, grated lemon peel and black pepper to the chicken.
Cook for another five (5) minutes over low heat until the chicken
is cooked through.
Pour the leftover lemon juice on it, and your dish is ready!
Please note that honey should not be given to children less than a year old.
Nutritional Provision of this Meal
Calories – 276
Saturated Fat – 2g
Total Fat – 7g
Cholesterol – 68mg
Carbohydrates – 26g
Protein – 27g
Sodium – 103mg
Dietary Fiber – 4g
MANGO CHICKEN STIR-FRY
Tender chicken, sweet mangoes and hot peppers: This colorful dish that will
keep you asking for more.
Serves: 4
Preparation / Cooking Time: Thirty (30) minutes
Ingredients
Skinless and boneless chicken breasts (cut into bite-sizes) - 1
pound
Soy sauce (low sodium) - 3 tablespoons
Red bell pepper (cut into strips) - 1
Pineapple juice - 1/4 cup
Ground ginger - 1/4 teaspoon
Mangos (pitted, cut into strips of bite size) - 2
Almonds (toasted, slivered) - 1/4 cup
Black pepper (ground)
Non-stick cooking spray
Brown rice (cooked) - 2 cups
Preparation / Cooking Instructions
Spray a large skillet with non-stick cooking spray and then stir fry
bite-size chicken chunks over medium heat for about ten minutes
or until it is properly cooked.
Combine pineapple juice, ginger and soy sauce in a small bowl
and stir properly.
Add the sauce mixture and red bell pepper to the skillet.
Cook for about five (5) minutes, stirring occasionally, until the
peppers are crispy and tender. Then add almonds and mango and
cook until they are hot.
Add black pepper for seasoning.
Your mango chicken stir fry is ready, and you can serve on the
cooked brown rice.
Nutritional Provision of this Meal
Calories – 387
Saturated Fat – 2g
Total Fat – 9g
Cholesterol – 68mg
Carbohydrates – 47g
Protein – 31g
Sodium – 496mg
Dietary Fiber – 7g
ZUCCHINI SAUTE
This is a tasty and nutritious vegetable dish. It is easy and fast to make.
Serves: 5
Preparation / Cooking Time: Fifteen (15) minutes.
Ingredients
Medium-sized zucchini - 3
Olive oil - 1/2 teaspoon
Cloves garlic (chopped) - 2
Parmesan cheese (grated) - 1 tablespoon
Dried oregano - 1 tablespoon
Lemon peel (grated) - 1 teaspoon
Black pepper (ground) - 1/4 teaspoon
Preparation / Cooking Instructions
Cut zucchini into equal halves (crosswise) and then cut each of the
halves into four (4) lengthwise sticks.
In a medium to high heat, heat olive oil in nonstick skillet. Add
garlic and oregano and stir fry for two (2) minutes.
Add lemon peel and zucchini to the cooking mix and deep fry for
about three (3) minutes until zucchini begins to turn brown.
Add pepper and Parmesan cheese and toss together.
Your delicious meal is ready.
Nutritional Provision of this Meal
Calories – 32
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 1mg
Carbohydrates – 5g
Protein – 2g
Sodium – 31mg
Dietary Fiber – 2g
AVOCADO TORTILLA SOUP
This is a delicious soup rich in nutrients: a perfect treat for your family for
dinner. You can sprinkle redder pepper flakes when prepared for an extra sauce.
The beautiful thing about this soup is how fast it is easy to make.
Serve: 8
Preparation / Cooking Time: 30 minutes.
Ingredients
Chicken broth (low-sodium) - 3 cans
Condensed tomato soup (low-sodium) - 2 cans
Cloves garlic (chopped) - 3
Cilantro (leaves) - 1/2 bunch
Black pepper (ground) - 1/2 teaspoon
Corn tortilla chips (crumbled) - 8
Ripe California avocado (peeled, pitted, chopped) - 1
Preparation / Cooking Instructions
Over a high heat, place a large pan. Put chicken broth, cilantro,
garlic, black pepper and tomato soup in the pan. Allow to boil, and
then allow simmering for about ten (10) minutes by reducing the
heat.
Allow to cook a little then blend in batches.
Put back in the pan. Add chopped avocado and allow it to cook
proper
Cool and store. For consumption, reheat and garnish with tortilla
chips before you serve it.
Nutritional Provision of this Meal
Calories – 134
Saturated Fat – 1g
Total Fat – 6g
Cholesterol – 0mg
Carbohydrates – 17g
Protein – 5g
Sodium – 350mg
Dietary Fiber – 2g
SAUSAGE CASSOULET WITH ENGLISH MUFFIN
BREADCRUMBS
This is fast, easy-to-make and gluten-free meal that is a perfect choice for your
dinner. It is rich in protein, vitamins and fiber.
Serves: 6
Preparation / Cooking Time: Thirty three (33) minutes.
Ingredients
English Muffins (gluten-free, toasted) - 2
Preferably, you can use Udi's gluten-free Whole Green English
Muffins, keeping extra, sliced, to serve with the meal.
Yellow squash (sliced) - 1
Red Onion or shallot (chopped) - 2/3 cup
Gluten-free chicken (you can use pork sausage you prefer that) 12 oz
Olive oil (you can use salted butter if you prefer that) - 2
tablespoons
Dried oregano - 1/2 teaspoon
Bacon (chopped) - 1/2 cup
Garlic (minced) - 2 or large garlic cloves - 2
Thyme sprigs - 3
Stewed plum tomatoes (canned, you can choose to retain the juice)
- 2, 8 oz each
Salt - 1/2 - 1 teaspoon
Pepper - 1/2 - 1 teaspoon
Celery stalk - 1 large one or 1/2 cup if chopped
Cannellini white beans (drained) - 20 oz (equaling about 2.5 cups)
Chicken or vegetable broth - 2/3 cup
Steamed greens (you can choose from Swiss chard, spinach work
or kale) - 1 cup
Tomato sauce - 3 tablespoon
If you desire, use the following as toppings
Fresh Parsley
Parmesan - 1/2 cup
Fried or hard boiled eggs
Preparation / Cooking Instructions
Turn the English muffins into crumbs by placing in a food
processor, then put in a cooking pan or an oven pot together with 1
teaspoon of oil and 1 teaspoon of garlic powder
Put in an oven and toast for about five (5) minutes until brown.
Remove your toasted muffins from the pan and keep separately.
In your plan, add diced sausage (chicken or gluten-free) and
chopped bacon. Place over medium heat and fry until the meat
mix is cooked. Remove the mix, leaving small grease from the
bacon on the pan.
Add some oil to the pot, and then place your onions, celery, yellow
squash, celery, salt and pepper. Stir fry this mix until it is fragrant.
Then add your vegetable or chicken broth, tomatoes, sausage,
drained beans, tomato sauce and boil. Add 1 teaspoon dried
oregano and thyme. Reduce the heat to low and simmer the mix
for about 15 minutes allowing the vegetables cook through.
Taste and add more seasonings, if desired.
Next, add toasted English muffin crumbs on top the mix.
You can garnish with Parsley and Parmesan.
Your sumptuous dinner is ready.
To serve, you can add hard boiled or fried eggs as toppings. This
will serve as extra source of protein.
To store, keep in your fridge for the week or in the freezer if you
plan to store it for a longer period. Use an air-tight container for
storage.
Nutritional Provision of this Meal
Calories - 425
Saturated fat - 5g
Total Fat -8g
Carbohydrate - 8g
Protein - 22g
Dietary Fiber - 8g
CHICKEN AND DUMPLINGS
In just thirty minutes, you can prep this healthy and tasty meal.
Serves: 6
Preparation / Cooking Time: 30 minutes
Ingredients
Canned chicken broth (low-sodium) – 21/4 cups
Medium Onion (chopped) - 1
Mixed vegetables (carrots, green beans, corn and peas) – 41/2 cups
Water - 1/4
Dried thyme - 1 teaspoon
Egg - 1
Prepared baking mix (reduced fat) – 11/4 cups
Chicken (cooked, chopped) - 2 cups
Low-fat milk - 1/3 cup
Preparation / Cooking Instructions
Put chicken broth, vegetables, onion, chicken, thyme and water in
a large pot. Place over medium - high heat and allow boiling. Then
reduce the heat, simmer for about fifteen (15) minutes.
Stir two (2) tablespoons of baking mix into the pot for thickness.
Mix the remaining baking mix with milk and egg, and stir until
they blend thoroughly.
Using a rounded teaspoon, spoon mix into the chicken mix and
cook for 5 minutes over low heat. Uncover the pot for the five
minutes.
Then cover pot and cook for another five minutes.
Your soup is ready.
Nutritional Provision of this Meal
Calories – 226
Saturated Fat – 1g
Total Fat – 5g
Cholesterol – 74mg
Carbohydrates – 24g
Protein – 21g
Sodium – 362mg
Dietary Fiber – 3g
GRILLED CHICKEN VEGETABLE KABOBS
This is another delicious meal made from chicken and vegetables. It is a
nutritious family dinner. It takes a while to cook, but every minute spent is
worthwhile.
Serves: 4
Preparation / Cooking Time: 1 hour and 25 minutes
Ingredients
Olive oil - 2 teaspoons
Fresh lemon juice - 3 tablespoons
Skinless, boneless chicken breast (cut into cubes of 2 inches) - 1
pound
Cherry tomatoes - 8
Black pepper (ground)
Wooden skewers - 4
Whole bay leaves - 12
Medium-sized onion (cut into cubes of 1 inch) - 1
Brown rice (cooked) - 2 cups
Green bell pepper - 1
Preparation / Cooking Instructions
Put olive oil, black pepper and lemon juice in a small bowl and
mix together. Pour in chicken and keep in the fridge for one hour
to marinate.
Prepare the skewers by threading chicken, tomato, onion, bell
pepper and bay leaf, and then repeat the process.
Place the skewers over medium heat and grill for about five (5)
minutes on each side, or alternatively, until it's completely cooked.
Remember to remove the Bay leaves before you serve.
You can enjoy your kabob with cooked brown rice.
Nutritional Provision of this Meal
Calories – 287
Saturated Fat – 2g
Total Fat – 7g
Cholesterol – 68mg
Carbohydrates –29 g
Protein – 28g
Sodium – 73mg
Dietary Fiber – 5g
EASY TURKEY SKILLET DINNER
This nutrient-rich dinner meal can be served with whole wheat bread for a more
complete meal. You can also add green salad for an extra touch of deliciousness.
Serves: 4
Preparation / Cooking Time: Thirty (30) minutes
Ingredients
Medium-sized onion (chopped) - 1
Tomato paste - 3 tablespoons
Medium zucchini (sliced) - 2
Lean ground turkey - 3/4 pound
Tomatoes (chopped) - 3
Dried basil - 1 teaspoon
Garlic powder - 1 teaspoon
Salt - 1/2 teaspoon
Oregano - 1 teaspoon
Black pepper (ground) - 1/4 teaspoon
Non-stick cooking spray
Preparation / Cooking Instructions
Spray Non-stick cooking spray over a large skillet. In it, place
turkey and onion and cook for about ten (10) minutes over
medium heat until turkey is brown and onion soft.
Add tomato paste, chopped tomatoes, and seasonings; then
simmer for about ten (10) minutes. Add zucchini and cook for
another five (5) minutes.
Your delicious Turkey Skillet Dinner is ready!
Nutritional Provision of this Meal
Calories – 181
Saturated Fat – 1g
Total Fat – 6g
Cholesterol – 57mg
Carbohydrates – 13g
Protein – 21g
Sodium – 462mg
Dietary Fiber – 4g
SESAME CHICKEN WITH SNOW PEAS AND PEPPERS
This is another brilliant way to prepare your chicken in under thirty minutes and
still end up with a great meal.
Serves: 4
Preparation / Cooking Time: Thirty (30) minutes
Ingredients
Sesame seeds - 1 tablespoon
Skinless and boneless chicken breasts (cut into thin strips) - 1
pound
Medium-sized red bell pepper (chopped) - 1
Medium-sized green bell pepper (chopped) - 1
Snow peas (trimmed) - 2 cups
Soy sauce (low-sodium) - 3 tablespoons
Brown sugar - 11/2 teaspoons
Green onions (sliced) - 2
Ground ginger - 1/4 teaspoon
Water - 2 tablespoons
Cooked brown rice - 2 cups
Non-stick cooking spray
Preparation / Cooking Instructions
In a large skillet, place sesame seeds and cook over medium - high
heat for about two (2) minutes until they turn brown. Remove and
keep.
Spray non-stick cooking spray over the same skillet and add
chicken. Cook for about ten (10) minutes, stirring occasionally.
When chicken is cooked through, add bell peppers and snow peas.
Stir fry the vegetables for another four (4) minutes until they are
crispy and tender.
Combine brown sugar, soy sauce, ginger and water in a small
bowl, and then pour onto the skillet. Allow to cook for another
five minutes.
Drizzle green onions and sesame seeds over the dish, and you can
serve with cooked brown rice
Nutritional Provision of this Meal
Calories – 293
Saturated Fat – 1g
Total Fat – 6g
Cholesterol – 68mg
Carbohydrates – 28g
Protein – 30g
Sodium – 470mg
Dietary Fiber – 5g
SPAGHETTI WITH TURKEY MEAT SAUCE
This is a popular Italian dish with a little twist and can be served on pasta to
make for your delicious dinner.
Serves: 8
Preparation / Cooking Time: Forty (40) minutes
Ingredients
Lean ground turkey - 3/4 pound
Green bell pepper (chopped) - 1
Cloves garlic (chopped) - 1
Tomatoes (diced, with juice reserved) - 2 cans
Onion (chopped) - 1 cup
Dried oregano (crushed) - 1 teaspoon
Spaghetti noodles - 1 pound
Black pepper (ground) - 1 teaspoon
Non-stick cooking spray
Preparation / Cooking Instructions
Spray non-stick cooking spray over large skillet, and preheat.
Over a medium heat, cook turkey in skillet for five (5) to ten (10)
minutes, stirring every now and then until fully cooked.
Add tomatoes with reserved juice, onion, oregano, bell pepper,
black pepper and garlic; and stir well.
Boil the mix, and then bring the heat to low for simmering. Stir
occasionally while it simmers. It should be ready under fifteen
(15) minutes.
Cook and drain spaghetti. Scoop sauce over it to serve.
Nutritional Provision of this Meal
Calories – 346
Saturated Fat – 1g
Total Fat – 4g
Cholesterol – 28mg
Carbohydrates – 57g
Protein – 20g
Sodium – 162mg
Dietary Fiber – 5g
HERBED VEGETABLE COMBO
This is typically a side dish, but you can make it a main dish by adding chunks
of cooked chicken beast and/or slices of beef. It is an easy-to-make and healthy
recipe.
Serves: 4
Preparation / Cooking Time: Twenty (20) minutes
Ingredients
Water – 2 tablespoons
Green bell pepper (cut in strips) – ½ cup
Onion (chopped) – ¼ cup
Yellow squash (thinly-sliced) –1 ¼ cups
Celery (cut in strips) – ¼ cup
Zucchini (thinly-sliced) – 1 cup
Caraway seeds – ½ teaspoon
Medium-sized tomato (cut into eight wedges) –1
Garlic powder – 1/8 teaspoon
Preparation / Cooking Instructions
Heat two (2) tablespoons of water in a pan, and then add zucchini,
green bell pepper, onion, squash and celery.
Cover the pan and cook ingredients over medium heat for about
four (4) minutes, or alternatively, till they are crisp and tender.
Sprinkle seasonings and add tomato wedges and cover.
Cook over low heat for about two (2) minutes until the wedges are
quite warm.
Enjoy!
Nutritional Provision of this Meal
Calories – 24
Saturated Fat – 0g
Total Fat – 0g
Cholesterol – 0mg
Carbohydrates – 5g
Protein – 1g
Sodium – 11mg
Dietary Fiber – 2g
BAKED SALMON
This is a super dish that you can make under half an hour, and it is a healthy mix
of salmon, vegetables and spices.
Serves: 4
Preparation / Cooking Time: Twenty (20) minutes
Ingredients
Salmon fillets – 4
Brussels sprouts – 2 cups
Fresh basil (chopped) – 1/3 cup
Fresh blueberry – 1 cup
Olive oil – 1/3
Balsamic vinegar – 3 tablespoon
Garlic (minced) – 1 teaspoon
Black pepper – ½ teaspoon
Lemon juice and slices
Sea salt
Preparation / Cooking Instructions
Preheat the oven to a temperature of 400F
Line a pan with baking sheet and place cleaned salmon fillets on
it.
Clean the Brussels sprouts and chop them. Add to salmon and
sprinkle enough sea salt on them.
Mash blueberry with a fork on a bowl slightly and add the
following: olive oil, garlic, basil, balsamic vinegar, salt and
pepper. Mix thoroughly.
Add about three (3) tablespoons of olive oil on the salmon and
Brussels sprouts. Then scoop the mix of blueberry over it.
Squeeze the lemon slices over the salmon and Brussels sprouts.
Put in the oven and bake until dish is crispy.
Remove from the oven.
You can pack in a container and store in the freeze or fridge for later use.
Nutritional Provision of this Meal
Calories – 146
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 0mg
Carbohydrates – 33g
Protein – 4g
Sodium – 22mg
Dietary Fiber – 4g
OVEN WEDGE FRIES
These are very simple and surprisingly tasteful fries made from potatoes and
superb seasonings.
Serves: 4
Preparation / Cooking Time: twenty-five (25) minutes
Ingredients
Russet potatoes (cut into wedges) – 2
Non-stick cooking spray
For seasoning
Italian herb seasoning – 1 teaspoon
Garlic (finely-chopped) – 2 cloves
Chili powder – 1 teaspoon
Preparation / Cooking Instructions
Preheat oven to a temperature of 400F
Spray cookie sheet with the non-stick cooking spray and arrange
the potatoes wedges on it.
Put the garlic together with the Italian herb and chili powder in a
small bowl and sprinkle half of this mixture over the potatoes.
Place in the oven and bake for about 6 – 8 minutes, or
alternatively, until they start to turn brown. Flip them on the other
side and sprinkle the remaining seasoning mix over the top.
Bake for 6 – 8 minute more and remove when potato wedges are
completely cooked, or alternatively, when they are finally brown.
Cool, and store in the fridge. You can easily reheat when you want
to eat them.
Nutritional Provision of this Meal
Calories – 146
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 0mg
Carbohydrates – 33g
Protein – 4g
Sodium – 22mg
Dietary Fiber – 4g
SIMPLE FISH TACOS
This recipe gives you tacos that can compete with tacos from any restaurant. If
you desire a light and highly nutritious dinner, then Simple Fish Tacos is a good
choice you should consider.
Serves: 6
Preparation / Cooking Time: Twenty-five (25) minutes
Ingredients
White fish fillets (cut into small pieces, about an inch) – 1 pound
Olive oil- 1 tablespoon
Package taco seasoning – ½
Red cabbage (shredded) – 1 cup
Lemon juice – 2 tablespoons
Corn tortillas (about 6 inches) – 12
Green cabbage (shredded) – 1 cup
Tomatoes (chopped) – 2 cups
Non-fat sour cream – ½ cup
Taco sauce
Lime wedges, if desired.
Preparation and Cooking Instructions
Put the fish pieces, olive oil, and lemon juice in a small bowl. Add
seasoning mix and pour into a skillet.
Put over medium – high heat and cook for about five (5) minutes,
while stirring constantly.
Scoop cooked fish mix onto the tortilla. Add cabbage, sour cream,
and tomato and taco sauce.
If desired, add lime wedge when serving.
Nutritional Provision of this Meal
Calories – 239
Saturated Fat – 1g
Total Fat – 5g
Cholesterol – 42mg
Carbohydrates – 32g
Protein – 19g
Sodium – 247mg
Dietary Fiber – 4g
SRIRACHA PALEO MEATBALLS
This is super tasty and spicy, easy-to-make meal. It is made from a whole lot of
different ingredients containing vital nutrients for your body. This dish is freezer
friendly allowing you to store it for a long period of time.
Serves: 6
Preparation / Cooking Time: Forty (40) minutes
Ingredients
Ground beef or chicken – 1 lbs
Apple cider vinegar – 3 tablespoons
Sriracha (or paleo Sriracha) – 6 tablespoons
Garlic (minced) - 2 teaspoons
Tapioca – 2 tablespoons
Egg (whisked) – 1
Sea salt – ¼ teaspoon
Black pepper – a dash
Ginger (ground) – 1 teaspoon
Crushed pineapple – ½ cup
Crushed tomatoes – 1 cup
Cilantro
Chili pepper
Onion (diced) – ¼ cup
Natural ketchup – ½ cup
Red pepper flakes – 1 tablespoon
Honey – 2 tablespoons
Salt and pepper
Preparation and Cooking Instructions
Preheat the oven to a temperature of 450F
Place ground beef or chicken, Sriracha, apple cider vinegar, seas
salt, garlic, tapioca, ginger, black pepper, and lastly whisked egg
in a bowl and mix together using a mixer or your hand until they
are thoroughly combined to make a batter.
Roll the batter into bite-size balls and place on a baking shit
(already greased). Place in an oven and cook for about fifteen (15)
minutes at 450F temperature. Remove from the oven when they
are slightly cooked.
Meanwhile, mix and blend the following ingredients for the spicy
Sriracha sauce: ¼ cup diced onion, ½ cup ketchup, 4 tablespoon
Sriracha, 1 tablespoon Apple Cider Vinegar, 1 cup tomato, ¼
teaspoon ginger, 2 tablespoons honey, 1 tablespoon garlic and 1
tablespoon pepper flakes. Add salt and pepper to taste. Pour the
sauce in a pan and put over high heat to boil, and then reduce.
Place baked meatballs in the Sriracha sauce and add ½ cup
pineapple. Leave to simmer for about fifteen (15) minutes until the
meatballs are all coated.
Remove from fire and add garnishing like chili pepper and
cilantro.
Store the dish by placing in an air-tight container and keeping in the freeze or
fridge for later use.
Nutritional Provision of this Meal
Calories – 231
Saturated Fat – 0g
Total Fat – 2g
Cholesterol – 23mg
Carbohydrates – 10g
Protein – 11g
Sodium – 345mg
Dietary Fiber – 6g
SAVORY GREENS
Yes, just as the name clearly spells out this dish is not just your regular vegetable
dish. It is packed with a variety of seasonings to give you a surprise taste of
yummy! The best part of this meal is that you don’t have to overcook your
vegetable greens thereby preserving its nutrients, and of course, saving your
precious time.
Serves: 6
Preparation / Cooking Time: Forty (40) minutes
Ingredients
Water – 3 cups
Onion (chopped) – ¼ cup
Turkey breast (skinless and smoked) – ¼ pound
Jalapeno pepper (chopped, seeded) – 1 tablespoon
Cloves garlic (crushed) – 2
Ground cloves – ¼ teaspoon
Cayenne pepper – ¼ teaspoon
Dried thyme – ½ teaspoon
Ground ginger – 1 teaspoon
Vegetable greens mixture (collard greens, mustard greens, turnip
greens and kale) – 2 pounds
Preparation / Cooking Instructions
In a large pot, place water and add onion, turkey breast, Jalapeno
pepper, garlic, ground cloves, thyme, cayenne pepper and ginger.
Put over medium – high heat and boil.
Wash the green vegetables thoroughly, and remove the stems.
Slice the green vegetables into bite sizes and add to the turkey.
Cook for about twenty-five minutes.
Your meal is ready.
Nutritional Provision of this Meal
Calories – 69
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 9mg
Carbohydrates – 10g
Protein – 7g
Sodium – 267mg
Dietary Fiber – 4g
DESERT RECIPES
The following are perfect recipes for a rich and healthy desert after every meal:
Cinnamon Baked Goldens
Fudgy Fruit
Fruit Dip
Peach Crumble
Savory Grilles Fruit
Apple-Filled Squash
CINNAMON BAKED GOLDENS
You have serve as a stand-alone or serve with vanilla-flavored yogurt and low fat
granola.
Servings: 4
Preparation / Cooking Time: Twenty (20) minutes
Ingredients
Golden delicious apples (cored) - 4
Apple juice (100%) - 1/2 cup
Raisins - 1/4 cup
Brown sugar - 2 tablespoons
Lemon juice - 1 tablespoon
Ground cinnamon - 1/2 teaspoon
Lemon peel (grated) - 1 teaspoon
Nutmeg - 1/8 teaspoon
Preparation / Cooking Instructions
Place your cored delicious apples in a baking dish (microwavesafe)
Fill the apples with the raisins.
Put the other ingredients in a bowl and mix. Pour the mix over
your apples. Put a plastic wrap over it as a cover and put in the
microwave.
Cook over high microwave heat for about five (5) minutes, or
alternatively, till the apples are soft and tender.
Use a slotted spoon to remove the apples from the baking dish. Do
this with great care.
Put the dish back in the microwave. Cook the mix uncovered for
about five minutes over high heat, or alternatively, till the mix
thickens to a glaze.
Pour the mix over the apples you removed.
Your desert is ready!
Nutritional Provision of this Meal
Calories – 23
Saturated Fat – 0g
Total Fat – 2g
Cholesterol – 0mg
Carbohydrates – 12g
Protein – 9g
Sodium – 65mg
Dietary Fiber – 5g
FUDGY FRUIT
If you need a chocolate taste to savor after dinner, then Fudgy Fruit is the perfect
desert for you.
Serves: 4 (2 strawberries and 1/2 per serve)
Preparation / Cooking Time: Forty five (45) minutes
Ingredients
Chocolate chips (semi sweet) - 2 tablespoons
Strawberries (large) - 2
Bananas (peeled, quartered) - 2
Unsalted peanuts (chopped) - 1/4 cup
Preparation / Cooking Instructions
Put your chocolate chips in a bowl (microwave-safe). Place bowl
and microwave on high for about ten (10) seconds, then remove
and stir. Repeat this procedure three more times until the chocolate
chips melt.
Place your bananas and strawberries in a small tray that has a
waxed paper cover.
Scoop the chocolate on the fruits, and sprinkle chopped peanuts
over it.
Cover and put in the fridge for about ten minutes in order to
harden the chocolate.
Your chilled chocolate dessert is ready!
Nutritional Provision of this Meal
Calories – 45
Saturated Fat – 0g
Total Fat – 2g
Cholesterol – 12mg
Carbohydrates – 78g
Protein – 6g
Sodium – 125mg
Dietary Fiber – 5g
FRUIT DIP
This is a juicy and fruity desert that leaves you with a delicious taste after dinner.
Serves: 4
Preparation / Cooking Time: Fifteen (15) minutes
Ingredients
Vanilla yogurt (low fat) - 1 container
Lime juice - 1 tablespoon
Orange juice (100%) - 2 tablespoons
Brown sugar - 1/2 tablespoon
Medium-sized pear (cored, sliced) - 1
Medium-sized red apples (cored, sliced) - 2
Medium-sized plum (sliced) - 1
Strawberries - 8
Preparation / Cooking Instructions
Put together yogurt, lime juice, orange juice and brown sugar in a
bowl and mix properly.
Scoop into a large plate, and surround it with the fruits.
Your fruit dip desert is ready.
Nutritional Provision of this Meal
Calories – 34
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 3mg
Carbohydrates – 46g
Protein – 18g
Sodium – 156mg
Dietary Fiber – 8g
PEACH CRUMBLE
This is another healthy desert that is refreshingly tasteful and easy to make.
Serves: 12
Preparation / Cooking Time: Thirty (30) minutes
Ingredients
Juice-packed peach slices (drained) - 4 cans
Vanilla - 1 teaspoon
Cornstarch - 2 tablespoons
Old-fashioned oats - 2/3 cup
Ground cinnamon - 1 1/4 teaspoons
Brown sugar - 1/4 cup
Butter - 2 1/2 tablespoons
Flour - 1/3 cup
Non-stick cooking oil
Preparation / Cooking Instructions
Preheat your oven to a temperature of around 400F
Spray a dish pie pan (preferably 9 inches deep) with the non-stick
cooking spray. Pour your peach slices into the pan.
Mix cornstarch, 1 teaspoon of cinnamon and vanilla in a small
bowl, and pour over the peaches.
Mix oats, flour, butter, brown sugar and the cinnamon left in a
large bowl. Preferably, use a fork to mix the items until they
crumble. Sprinkle the crumbly over the peaches.
Put the peaches in an oven and bake for about 25 minutes or until
the juices in the mix are bubbly and thickened.
Your desert is super ready!
Nutritional Provision of this Meal
Calories – 79
Saturated Fat – 1g
Total Fat – 3g
Cholesterol – 11mg
Carbohydrates – 58g
Protein – 27g
Sodium – 189mg
Dietary Fiber – 8g
PARADISE FREEZE
This is a light tasty desert that can be ready under five minutes. With Paradise
Freeze, you save a lot of time and still have a healthy desert for your
consumption.
Serves: 4
Preparation / Cooking Time: Five (5) minutes
Ingredients
Banana (large) - 1
Strawberries - 2 cups
Ripe mangos (chopped) - 2
Ice cubes - 1/2 cup
Preparation / Cooking Instructions
Put all ingredients together in a blender and blend until you get a
smooth mixture.
Pour your mixture into a glass. Ready!
Nutritional Provision of this Meal
Calories – 69
Saturated Fat – 0g
Total Fat – 1g
Cholesterol – 9mg
Carbohydrates – 10g
Protein – 7g
Sodium – 267mg
Dietary Fiber – 4g
DARK CHOCOLATE CHEWY BITES
This is a tasty desert made from chocolate, almonds, apricots and cocoa powder.
It is a healthy recipe that supplies you with a great deal of energy.
Serves: 20
Preparation / Cooking Time: Ten (10) minutes
Ingredients
Dark chocolate chips – ½ cup
Almonds – 1 cup
Sun-dried apricot halves (sugar free) – 5 ounces
Unsweetened cocoa powder
A pinch of sea salt
Preparation / Cooking Instructions
Put the chocolate chips, almonds and apricot halves in a blender,
and blend until you have a batter formed.
Add a pinch of sea salt to the batter, and blend further.
Remove the batter from the blender and set aside in a bowl.
Then roll batter into bite-size balls, just a little smaller than a
typical golf ball. Coat the batter balls with cocoa powder and place
on a tray with parchment paper or a baking dish.
If desired, sprinkle salt on the balls.
Put balls in the freezer for about thirty (30) minutes. Once the
balls are set, remove and place in an air-tight container for storage
in the fridge.
You call store the bites in the fridge for about eight (8) weeks. You can simply
pick from the fridge any time of the day to eat, and you will still get the delicious
taste.
Nutritional Provision of this Meal
Calories – 79
Saturated Fat – 2g
Total Fat – 5g
Cholesterol – 14mg
Carbohydrates – 67g
Protein – 9g
Sodium – 236mg
Dietary Fiber – 9g
POT CANDIED CHICPEA CAJUN TRAIL MIX
This is a quick and nutritious Cajun trial mix snack that is enriched with
proteins, vitamins, and able to keep hunger away between meals because of the
dietary fiber it contains.
Serves: 5 cups
Preparation / Cooking Time: Fifteen (15) – Twenty (20) minutes
Ingredients
Pecans halves (raw) – 1 ½ cups
Almonds (raw) – 1 cup
Cashews – ½ cup
Chickpeas (drained) – 1 cup
Pure maple syrup – ½ cup
Sunflower seeds (raw) – ¼ cup
Water (optional0 – 1 tablespoon
Butter or diary-free butter – 3 tablespoons
Spicy Cajun seasoning – 1 tablespoon or mix (1/2 teaspoon of
cayenne, ½ teaspoon of garlic powder, ½ teaspoon of onion
powder, ¼ teaspoon of paprika and ¼ teaspoon of pepper)
A pinch of sea salt
Ground ginger – 1/8 teaspoon
Dried mango (if desired) – 6 ounces
Cooking and Preparation Instructions
In the Instant Pot, mix thoroughly together all your ingredients
except the butter.
Stir fry using a spatula (preferably plastic) until the butter melts
and the chickpeas coat with maple syrup and the seasoning.
Add water to the batter if it appears thick or sticky.
Switch pressure cooker to manual cooking mode for about ten (10)
minutes. When cooked, remove from the pot and spread the mix
on a cooking sheet already lines.
Put in an oven and bake for about 7 minutes on a temperature of
375F. Turn the nuts halfway that time.
Remove your Cajun mix and allow it to cool completely.
Dice the mango and add to your Cajun mix, then stir thoroughly.
Your meal is ready and you can store in an air-tight container placed in a fridge
or freezer.
Nutritional Provision of this Meal
Calories – 66
Saturated Fat – 1g
Total Fat – 3g
Cholesterol – 13mg
Carbohydrates – 56g
Protein – 17g
Sodium – 211mg
Dietary Fiber – 13g
FINAL WORDS
There is no doubting that this is the most resourceful meal prep cookbook
you’ve ever read. As defined in chapter one, “Meal Prep, or Meal Prepping, is
the process of making your meal (or a part of it) ahead of time. It is a fast, simple
and convenient method of ensuring your kitchen, and subsequently your body, is
never lacking of tasteful and nutritious meal.”
Meal Prepping has the potential to change your life forever by changing what
you eat. We are what we eat, so it becomes imperative that we pay attention to
what we put inside our bodies. Healthy meals help keeps us strong and nourished
with essential nutrients all the time. But what happens when we are too busy to
make healthy meals?
The answer is in Meal Prep. As we saw in chapter two, Meal Prep gives us the
following advantages:
“Prepping your meals gives you enough time throughout the week
as you do not have to spend time making meals. Besides defrosting
and reheating, you won’t have so much to do in the kitchen.”
“Meal prepping is a sure way to having fresh and healthy meals to
eat throughout the week. Instead of doing TV dinners or eating
out, you will be able to treat yourself to delicious and nutritious
meals no matter how chaotic your week it.”
“Meal prepping helps you save money in several different ways.
When you prep your meal for the week, you won’t spend a dollar
on junk food and this will definitely save you a lot of money. Also,
meal prep helps you buy just the ingredients you need. That way,
you don’t spend money buying items that will end up wasting
away.”
This book was specifically written for beginners, with thorough explanation and
detailing of recipes. With the number of recipes in this book, you would never
run out what to prep. It is important to reiterate that it is absolutely okay to make
mistakes. With time, you’d been able to prepare these recipes even from your
sleep.
Another important thing to remember is that it is best to start with recipes you
are already familiar with while meal prepping. This will ensure you comfortably
get used to meal prepping as trying to prep a completely unfamiliar meal can be
daunting and frustrating.
If you intend drop some weight in the next couple of months, then you should
read chapter five over and over again. Do not just stop at reading, get to work.
You can lose several kilograms by making changes to your nutrition. For
example, if you burn more calories than you gain, you will definitely lose
weight. With the right selection of diet, you can effectively control your calorie
intake.
So, I strongly believe this book has been an interesting read, but my desire is that
it becomes a practical guide for your meal prepping. The only way that is ever
going to be possible is you getting down to work.
On a final note, here is a repeat of the summary of each chapter to help refresh
your mind the key points of this book:
Chapter 0ne: “In this chapter, we treated what meal prepping entails: the
amazing advantages it brings such as rich, healthy and affordable meals.”
Chapter two: “In this chapter, you have learnt tips on how to meal prep. There
are basics that should never leave your fingertips. As a refresher, they are
outlined below:
Choose a convenient way to meal prep
Pick a date for your grocery shopping, and meal prepping
Make a shopping list
Look for ways to cut down cooking time without necessarily
compromising on food quality.
Start small, and with what you are comfortable with.
Get the right containers for your food storage.
Pay attention to food safety.”
Chapter three: “In this chapter, we considered nine steps that will get you started
on meal prep. These steps are outlined below:
Put together all you need to start
Visit your calendar
Assign themes to each dinner night
Ask for your family’s input
Write your meal prep plan
Plan for snacks
Write your grocery list
Hit the grocery store
Stay with what works best for you”
Chapter four: “In this chapter, we saw some tips you can employ to make
prepping a more convenient and faster task. A quick recap of the hacks:
Hack one: Use natural ingredients as spices for your meals
Hack two: It is easier to cook and healthier to use non-starchy
meals such as salads.
Learn to cook your vegetables properly in order to retain the
nutritional components.
Rinsing off the starch in your grains before cooking makes them
healthier as excess starch is washed off.”
Chapter five: “In this chapter we discussed how we are essentially what we eat
and how making changes to our meal contents can help us lose weight and
maintain a healthy one. We saw that fruits and vegetables should never be
missing in your diet if you really want to let go that weight. Also, we treated how
you can snack better and that proteins actually give us more staying power
compared to carbohydrates.”
Have a lovely meal prep experience!
ALPHABETICAL LIST OF RECIPES
Apple Glazed Sweet Potatoes
Apple Oatmeal
Apple Turkey Gyro
Apple-Filled Squash
Avocado and Chicken Egg Salad Sandwich
Avocado Garden Salad
Avocado Tortilla Soup
Baked Salmon
Banana Berry Pancakes
Banana Pancakes with Honey Yogurt
Barbeque Turkey in Pepper Shells
Black Bean and Corn Pitas
Breakfast Burritos
Breakfast Fruit Cup
California Quinoa Salad Collard Wraps with Edamame Pesto
Caramel Pear Oatmeal Crisp Smoothie
Chicken and Dumplings
Chicken and Sweet Potato Bake
Chicken Tomatillo Salad
Chicken Tortas
Cinnamon Baked Goldens
Corn and Green Chili Salad
Cucumber and Tomato Salad
Easy Turkey Skillet Dinner
Fruit Dip
Fudgy Fruit
Green Grain Bowl
Grilled Chicken Vegetable Kabobs
Herbed Potato Salad
Herbed Vegetable Combo
Huevos Rancheros with Fresh Salsa
Mango Chicken Stir-Fry
Mason jar Salad with Sesame Yogurt
Mediterranean Turkey Sandwich
Mini Quiches
Oatmeal Bake
Oven Wedge Fries
Overnight Oats
Panko Crusted Paprika Chicken
Papaya Boats
Peach Crumble
Peanut Butter Waffles
Quick Pancakes
Ratatouille Barley Salad
Rosemary Lemon Chicken with Vegetables
Salad Grain Bowl
Sausage Cassoulet with English muffin Breadcrumbs
Savory Greens
Savory Grilles Fruit
Sesame Chicken with Snow Peas and Peppers
Simple Fish Tacos
Spaghetti with Turkey Meat Sauce
Spud Stuffers
Sriracha Paleo Meatballs
Sweet Potato Mole Turkey
Toast with Avocado Mash and Scrambled Eggs
Tomato and Garlic Omelet
Tropical Eye Opener
Tuna Apple Salad
Vegetable Chicken Enchiladas
Vegetable Quesadillas
Zesty Asian Chicken Salad
Zucchini Sauté
INDEX OF INGREDIENTS
A
Almon d , 61, 67, 69, 137
Almond s , 149
Apple Cider Vinega r , 69
Apple sauc e , 69
B
Baking chocolat e , 135
Baking powde r , 61, 69, 75
Balsamic vinega r , 34, 63, 99
banan a , 59
Banan a , 56, 59, 68, 70, 80, 90, 182
banana s , 10, 60, 75, 76
barbecue sauc e , 143
basi l , 64, 85, 160
Basi l , 64
Bell pepper s , 143
Berrie s , 65, 70
Black peppe r , 33, 110, 114, 126, 132, 147, 149, 151, 153, 158, 160, 164
Blueberrie s , 60
broccoli floret s , 127, 128
brown ric e , 46, 98, 150, 159, 162, 163
Brown ric e , 49, 149, 159
Brown suga r , 173, 176, 177
Brussels sprout s , 130
C
cabbag e , 10, 127, 128, 170
Cabbag e , 128
California avocad o , 153
Caramel Sauc e , 67
Caraway seed s , 166
Carrot s , 33, 110, 127
Cayenn e , 120, 135, 172
Celer y , 33, 108, 166
chees e , 32, 49, 50, 71, 73, 74, 78, 85, 92, 93, 98, 99, 102, 104, 105, 119, 120, 124, 146, 151
Cherry tomatoe s , 158
Chia brea d , 137
Chia seed s , 59, 60
Chicke n , 26, 31, 111, 112, 123, 127, 128, 135, 146, 147, 152, 157
chicken breast s , 148, 149, 162
chicken brot h , 153, 157
Chili powde r , 120, 124, 135, 168, See
Chocolate chip s , 175
Cilantr o , 130, 132, 153
Cinnamo n , 37, 67, 69, 135, 144
Cloves garli c , 151, 153, 164, 172
Cocoa powde r , 37, 135
Coconut butte r , 67
Coconut flake s , 60
Collard green leave s , 132
Cooking oi l , 63, 75
Corn tortilla chip s , 153
Corn tortilla s , 49, 146, 170
Creamy almond butte r , 135
Cumi n , 33, 135
E
edamame soybean s , 132
eg g , 25, 48, 49, 65, 66, 69, 71, 73, 74, 85, 93, 97, 98, 99, 106, 107, 157
Eg g , 49, 85, 93, 157
eggplan t , 63, 64
Egg s , 23, 25, 32, 38, 61, 71, 77, 137
G
Garli c , 33, 56, 59, 63, 77, 80, 84, 112, 114, 120, 126, 132, 135, 137, 143, 160, 166, 168, 184
Ginge r , 33, 137
Green bell peppe r , 101, 105, 114, 122, 143, 146, 159, 164, 166
Green onion s , 105, 110, 114, 116, 127, 162
Green salad s , 130
Green Sprout s , 130
Ground ginge r , 130, 149, 162, 172
H
Hone y , 33, 65, 67, 69, 75, 130, 147
I
Ic e , 51, 67
Italian herb seasonin g , 168
L
Lean ground turke y , 143, 160, 164
Lean turke y , 134
Lemo n , 63, 77, 107, 120, 122, 126, 130, 132, 137, 147, 151, 170
Lemon juic e , 107, 120, 122, 126, 130, 132, 147, 170
Lemon peppe r , 63
Lime juic e , 116, 176
Lime wedge s , 170
M
Mango s , 132, 149
Maple syru p , 34, 69
mil k , 30, 37, 38, 48, 50, 51, 59, 60, 65, 66, 67, 68, 69, 78, 157
Mil k , 32, 37, 50, 58, 59, 65, 77
N
Non-stick cooking spra y , 73, 97, 102, 149, 160, 162, 164, 168
Nut butte r , 36, 60
Nutme g , 40, 174
O
oatmea l , 24, 59, 65, 66
oat s , 60, 66, 68, 69, 70, 83
Oat s , 32, 59 , 67
olive oi l , 64, 78, 97, 99, 112, 130, 132, 136, 148, 151, 159, 170
Olive oi l , 34, 63, 77, 85, 96, 99, 100, 112, 130, 132, 134, 135, 137, 147, 151, 158, 170
Onio n , 121, 134, 143, 146, 157, 164, 166, 172
Orang e , 128, 130
Orange juic e , 176
Orange slice s , 130
oregan o , 33, 100, 151, 164, 165
Oregan o , 137, 160
P
paprik a , 137
Parsle y , 64
Peanut butte r , 49, 69
peanut s , 175
Peppe r , 71, 73, 97, 99, 112, 130, 135
Pineapple juic e , 149
plu m , 155, 176
Q
Quino a , 97, 130, 132, 133
R
raisin s , 81, 108, 132, 133
red apple s , 176
Red bell peppe r , 110, 114, 122, 128, 132, 149
Red onio n , 108, 112, 118, 132, 135
Red wine vinega r , 34, 130, 132
Russet potatoe s , 168
S
Sals a , 74, 80, 92, 93, 104, 124, 135
Sal t , 33, 64, 69, 71, 73, 75, 96, 107, 126, 130, 132, 137, 139, 144, 160
Sea sal t , 112, 135
Sesame or free-fat Asian salad dressin g , 128
Sesame seed s , 130, 162
Sesame Yogurt Dressin g , 130
Snow pea s , 162
sour crea m , 74, 78, 101, 104, 170
Soy sauc e , 34, 149, 162
Spaghetti noodle s , 164
Strawberrie s , 175, 176, 179
suga r , 37, 48, 49, 67, 68, 76, 162
Summer squas h , 130
Sunflower seed s , 132
Sweet potat o , 135
T
Taco sauc e , 170
thym e , 157, 172
Tomat o , 56, 59, 63, 80, 84, 101, 132, 146, 160, 184
Tomato past e , 160
Tomatoe s , 24, 33, 105, 116, 120, 125, 160, 164, 170
Turmeric powde r , 137
V
Vanill a , 37, 67, 69
Vanilla yogur t , 176
Vegetable s , 8, 10, 22, 23, 33, 37, 45, 51, 71, 95
W
walnut s , 32, 65, 66, 76
Wate r , 48, 65, 91, 95, 108, 157, 162, 166, 172
White fish fillet s , 170
Whole bay leave s , 158
Y
Yellow squas h , 105, 166
yogur t , 30, 32, 50, 51, 67, 68, 75, 76, 80, 81, 86, 87, 88, 89, 97, 107, 122, 129, 130
Z
zucchin i , 63, 64, 146, 151, 160, 161, 166
Zucchin i , 33, 146, 166