Joseph Marion - Meal Prep: 165 Delicious, Quick & Healthy Meal Prep Recipes For Rapid Weight Loss And Clean Eating (A Meal Prep Cookbook)

Meal Prep 165 Delicious, Quick & Healthy Meal Prep Recipes For Rapid Weight Loss And Clean Eating (A Meal Prep Cookbook) JOSEPH MARION Copyright 2017 Joseph Marion All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Limit of Liability The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book. If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it. This book and the authors opinions are solely for informational and educational purposes.

The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

W e are faced with a challenge of finding healthy options for our meals day after day. Over time we have evolved in our choice of healthy foods. Nonetheless, it is not enough to have an idea; practicing the idea or knowledge is the most important step of all. Truth be told, we all get really busy on a daily basis, from one work schedule to another, doctor's appointment, family commitment, and various other engagements that tend to crowd our day. Eating healthy or clean eating becomes nearly very impossible with the busy lives we lead.

Meal Preparation, also known as Meal Prepping is the answer to eating healthy, clean eating, rapid weight loss, fitness, and managing your time. It is basically the preparation of meals before the time the meal will be needed. This ensures a safer, better, healthier approach to eating. Meal Prepping reduces the appeal of harmful, unhealthy snacks, foods and junks to the barest minimum; in turn, drastically reducing the amount of calories you ingest daily and burning off excess weight.

M eal Prepping is fun, but as a learner you need to stick to the fundamentals. Don't act on a creative impulse to start putting several new stuffs together at once.

Be patient! Begin with simple recipes you already have a handle on and gradually work your way to the top of the list. Practice, consistency and patience will help you on your meal prepping journey from a meal prep beginner to a meal prep pro. a) Set Aside A day Or Two Pick a day or two every week to meal prep. Wednesday and Sunday seem to be the favorite meal prepping days among veteran meal preppers. Pick a day and start gradually, meal prep in small quantities before increasing the quantities as you become more experienced. b ) Prioritize & Make Decisions Make decisions on the meals to make first: dinner, lunch or breakfast.

Your decision will depend on whom you are meal prepping for. As a single person, your focus will be on lunch and probably breakfast; but if you are meal prepping for a family, your focus will be more on dinners. Prioritize and decide on what meal you intend preparing. Once that is settled, then you need to decide what recipe to prepare. c) Get The Right Container The essence of meal prepping is in the quality of storage containers used. The Storage life of each meal is affected by the kind of storage container used to store the meal.

For crispier, fresher and better tasting meals use a well covered (sectioned) container. The container sections helps to prevent food cross contamination. Make sure the containers you use for storage are BPA Free, to ensure safety. Lastly, Get same size and clear containers. These makes stacking containers in the refrigerator easier and allows you to observe the food in each container.

P reparation Time: 10 minutes Cook Time: 12 minutes Serves: 28 small cookies What's Needed? 2 cups gluten-free whole rolled oats ground into flour 1/3 cup ground flax seed 2 cups whole rolled oats teaspoon baking powder teaspoon salt cup melted coconut oil 1 teaspoon cinnamon 1/3 cup pure maple syrup or honey 2 large eggs teaspoon pure vanilla extract 1/3 cup apple sauce Coconut oil to grease the baking sheets 1 cup fresh or frozen blackberries or blueberries Directions 1. P reparation Time: 10 minutes Cook Time: 12 minutes Serves: 28 small cookies What's Needed? 2 cups gluten-free whole rolled oats ground into flour 1/3 cup ground flax seed 2 cups whole rolled oats teaspoon baking powder teaspoon salt cup melted coconut oil 1 teaspoon cinnamon 1/3 cup pure maple syrup or honey 2 large eggs teaspoon pure vanilla extract 1/3 cup apple sauce Coconut oil to grease the baking sheets 1 cup fresh or frozen blackberries or blueberries Directions 1.

Heat up oven to 350F. 2. Combine cinnamon, baking powder, salt, flax, whole oats, and oat flour together in a medium mixing bowl. 3. In another mixing bowl, add eggs and whisk. 4.

Add vanilla extract, applesauce, maple syrup and coconut oil into the egg bowl and whisk until combined. NOTE: The coconut oil may solidify a little, it's alright. 5. Pour the egg bowl mixture into the cinnamon bowl and mix well until a smooth consistency is reached. 6. Transfer the berries into the mixture and mix gently.

NOTE: Make sure the berries are not completely mashed. 7. Lightly grease 2 baking sheets and scoop generous tablespoonfuls of the dough onto the prepared baking sheet. TIP: Flatten each table-spoonful of dough on the baking sheet with your fingers until they form cookies. 8. 9. 9.

Take baking sheets out of the oven and set aside to cool. 10. Transfer baked cookies into a ziploc freezable bag or a well covered meal prep container, placing parchment paper in between each cookie. 11. Refrigerate for up to 30 days.

P reparation Time: 15 minutes Cook Time: 4 hours 30 minutes Serves: 4-6 servings What's Needed? 1 medium (chopped) yellow onion 2 large (chopped into 1" cubes) carrots 1 large (skin removed & chopped into 1" cubes) sweet potatoes 1 (15 ounces) can (drained & rinsed) white beans 1 (stems removed & sliced thinly) bunch kale 1 (14 1/2 ounces) can petite diced tomatoes, fire roasted 2 (15 ounces) cans (drained & rinsed) chickpeas 2 tsps salt 32 ounces low sodium vegetable or chicken stock cup (rinsed) quinoa Top With (If desired) Scallions, chopped Olive oil Lemon, sliced Black pepper, freshly ground Directions 1.

Combine salt, stock, tomatoes, chickpeas, white beans, kale, carrots, sweet potatoes and onion into a slow cooker. 2. Secure the slow cooker lid in place and cook until the sweet potatoes become well cooked, for 4 hours on high. TIP: Cook for 6 hours on low. 3. 4. 4.

Secure the cover back in place and cook until the quinoa is well cooked, for 20 to 30 minutes more. 5. Share into meal prep containers and top with a drizzle of olive oil, freshly ground black pepper, lemon slices and chopped scallions. 6. Cover and refrigerate for up to 4 days.

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