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

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

by Toby Amidor


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Bestselling meal prep author Toby Amidor shows you how to master meal prep with easy recipes and weekly meal plans in Smart Meal Prep for Beginners.

Smart meal prep means you never have to ask what’s for breakfast, lunch, or dinner. In Smart Meal Prep for Beginners, meal prep expert Toby Amidor makes it easier than ever to start (and stick with) meal prep, so that you have ready-to-go healthy meals every day of the week.

This meal prep cookbook goes beyond general meal prep guidance, and provides a 6-week plan to make a habit of meal prep and keep your fridge full. With specific, step-by-step instructions and meal prep plans that eliminate the guesswork of what to eat and for which meal, this cookbook is your kick-start guide to meal prep like a pro.

The point of meal prep is to set yourself up for success, not stress. This meal prep guide and cookbook gives you the tools you need to make meal prep a regular part of your routine, with:

  • 6-Weekly meal prep plans that progressively ease beginners from prepping breakfast and lunch (2 plans) to a full day’s meal prep featuring breakfast, lunch, and dinner (4 plans)
  • Must-have meal prep tools that include prep day guidance, shopping lists, plus storage and reheating information
  • Meal prep 101 gets you started with need-to-know info about meal prepping, including meal prep Dos and Don’ts and food storage guidelines

Smart Meal Prep for Beginners is a fool-proof plan to meal prep like a pro and have healthy meals ready-to-go, no questions asked.

Product Details

ISBN-13: 9781641521253
Publisher: Callisto Media
Publication date: 07/31/2018
Pages: 192
Sales rank: 197,196
Product dimensions: 7.40(w) x 9.20(h) x 0.60(d)

About the Author

TOBY AMIDOR MS, RD, CDN, is a leading nutritionist, recipe developer, and bestselling cookbook author with over 20 years of experience in the food and nutrition industry. She is a nutrition expert for and a founding contributor to its Healthy Eats blog. Toby regularly contributes to U.S. News & World Report Eat + Run blog and, and she has her own “Ask the Expert” column in Today’s Dietitian magazine.

Table of Contents

Introduction x

Part 1 Meal Prep Made Easy

Smart Meal Prep 3

Meal Prep 1 17

Smoked Salmon Breakfast Bowl 20

Deconstructed Chicken Burritos 21

Beef and Mushroom Stir-Fry over Brown Rice with Lentils 22

Meal Prep 2 25

Yogurt Parfait with Blueberry Compote 28

Tomato, Asparagus, Basil Flounder with Herbed Quinoa 29

Superfood Salad with Lemon-Balsamic Vinaigrette 30

Meal Prep 3 33

Rise and Shine Breakfast Cookies 36

Asian-Style Tofu Bowl 38

Lighter Chicken Potpie 39

Turkey Meatballs with Carrots over Zucchini Noodles 40

Meal Prep 4 43

Israeli Breakfast with Pita 47

Green Goddess Vegetable Jars 48

Lighter Waldorf Salad with Pears 49

Balsamic Chicken Breast with Mozzarella and Tomato 50

Beef Lasagna 52

Meal Prep 5 55

Caprese Whole-Grain Pasta Salad with Edamame 59

Mini Spinach Frittatas 60

Veggie-Lovers' Meatloaf with Baked Sweet Potato 62

Rosemary-Honey Mustard Pork Tenderloin with Lemon-Dill Carrots 64

Chocolate Pudding with Raspberries 65

Meal Prep 6 67

Tropical Overnight Oats 71

Whole-Grain Pancakes with Peanut Butter-Maple Drizzle 72

Grilled Chicken with Carrot-Cabbage Slaw 74

Mexican-Style Stuffed Peppers 76

Chicken Shawarma Bowl 78

Double Chocolate Black Bean Brownies 79

Part 2 Bonus Meal Prep Recipes

Staples & Sauces 83

Green Goddess Dressing 84

Lemon-Balsamic Vinaigrette 85

Kickin' Ranch Dressing 86

Herb-Yogurt Dressing 87

Chile-Garlic Sauce 88

Chunky Tomato Sauce 89

Meal Prep Barbecue Sauce 90

Meal Prep Salsa 91

Breakfast 93

Spinach-Berry Smoothie Packs 94

Morning Sunshine Smoothie Packs 95

Blackberry Bran Muffins 96

Pear-Pumpkin Seed Muffins 97

Pumpkin Breakfast Blondies 98

Blueberry-Zucchini Waffles 99

Cranberry-Pistachio Granola with Yogurt 100

Quinoa and Berries Breakfast Bowl 101

Tropical Parfait 102

Make-Ahead Cottage Cheese and Fruit Bowl 103

Peanut Butter-Banana Oatmeal 104

Banana-Strawberry Oatmeal Cups 105

Triple Berry Oatmeal-Almond Bake 106

Veggie Delight Breakfast Egg Casserole 107

Egg and Spinach Stuffed Peppers 108

Lunch & Dinner 111

Sweet Potato, Kale, and White Bean Stew 112

Slow Cooker Two-Bean Sloppy Joes 113

Lighter Eggplant Parmesan 114

Coconut-Lentil Curry 116

Stuffed Portobello with Cheese 117

Lighter Shrimp Scampi 118

Maple-Mustard Salmon 119

Lemon-Caper Tilapia with Whole-Wheat Couscous 120

Baked "Fried" Fish with Cajun Chips 122

Chicken Salad with Grapes and Pecans 124

Hearty Chicken Soup with Vegetables and Quinoa 125

Sheet Pan Lemon Chicken with Potatoes and Carrots 126

Sesame Chicken with Asparagus and Red Peppers 128

Chicken Pad Thai over Zucchini Noodles 129

Sesame-Soy Pork Chops with Broccoli and Farro 130

Sun-Dried Tomato and Feta Meatballs 131

Simple Meat Sauce with Whole-Wheat Spaghetti 132

Slow Cooker Pot Roast with Carrots and Mushrooms 134

Garlic-Rubbed Steak with Couscous and Carrots 136

Slow Cooker Chili 137

Grains & Vegetable Sides 139

Herbed Quinoa 140

Farro with Peas 141

Brown Rice with Lentils 142

Moroccan-Style Sorghum with Carrots 143

Parsleyed Whole-Wheat Couscous 144

Cauliflower Rice with Mushrooms 145

Zucchini Noodles with Lemon Vinaigrette 146

Roasted Broccoli with Shallots 148

Lemon-Dill Carrots 149

Snacks 151

Simple Hummus with Vegetables 152

To-Go Peanut Butter-Veggie Jars 153

Spicy Edamame 154

Parmesan Popcorn 155

Nutty Trail Mix 156

Peanut Butter-Chocolate Bites 157

Carrot-Zucchini Mini Muffins 158

Sunflower Power Bites 160

Baked Almond Cherry Bars 161

Deviled Eggs with Spicy Black Bean Stuffing 162

Snack-Size Burrito Jars 163

Measurement Conversion Tables 165

Recipe Index 166

Index 168

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