Joe West - Meal Prep: 50 Quick and Easy Meal Prep Recipes--The Complete Meal Prepping Cookbook for Clean Eating

Meal Prep:

50 Quick and Easy Meal Prep Recipes - The Complete Meal Prepping Cookbook for Clean Eating

Copyright 2016 by Joe West- All rights reserved.

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Introduction

C ongratulations on downloading this book and thank you for doing so.

This book outlines 50 easy recipes for meal prep, a term that has been coined for preparing meals ahead of time so theyre ready to eat whenever theyre needed.

The following chapters will discuss healthy meals that can be prepared ahead for a busy businessperson or a family on the go. Chapter one will discuss on smoothies, a creamy, savory meal or snack in a c.. Chapter two will feature breakfast ideas from oatmeal to egg c. that can be made in bulk, and then frozen or put in the fridge for a grab and go breakfast. Chapter three features lunches that are quick and easy to take on the road, from soups to salads to wraps. Chapter four focuses on healthy, flavorful dinners that will leave you feeling satisfied without the guilt of indulging in unnecessary fats or processed sugars. Finally, chapter five features snacks you can be proud of, with an array of ways to fix vegetables, fruits, and protein bars to tie you over between meals.

There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible, please enjoy!

Chapter 1: Anytime Smoothies

S moothies are a really great food! In addition to being eaten instantly, one can also make them a few days in advance and store in the fridge, or they can take them on the go. I love smoothies because theyre so easily containedI can take a smoothie in a cup basically anywhere, and there is no mess to worry about, and I dont need any utensils to eat it.

A couple simple tips from an expert for making smoothies that is quick and easy.

A lot of recipes have certain ingredients that can be pre-mixed . So, you dont want to make the smoothie and actually freeze it because it will take too long to properly thaw? Take your fruits and veggies, cut them, mix them together in a Ziploc bag, and put them in the freezer. This way, all you have to do whenever you want to make the smoothie is add the liquid and whatever ingredients you feel must be added fresh.

Dont be afraid to go green. A lot of greens, especially spinach, can be added to pretty much any smoothie without changing the flavor of the drink. It may make your smoothie look a little bit less appetizing, but it will still taste really great and it adds fiber, which will help regulate your digestive system.

Freeze that juice! One of my favorite ways to make smoothies that are really cold and not too watery is to take whatever liquid is the base of your smoothie (water, coconut milk, almond milk- sometimes I even use orange juice!) and freeze it in ice cube trays. This way, I dont have to add ice to my smoothie and water it downits already super cold!

Remember: it doesnt have to be perfect. This is probably my favorite thing about smoothiesthey dont have to be perfect. So you dont have bananas one day for smoothies. Substitute another fruit. You may create something you like even better just out of necessity. Also, if you have a favorite fruit that you think will go great with a smoothie, or a fruit thats about to spoil, go ahead and add that in! You cant tell if the bananas are mushy in a smoothiein fact, its often preferred that they are.

Detox Green Smoothie

Ingredients

1 c. kale

1 c. water

1 big apple,

1 medium banana

1 tablespoon chia seeds

.50 c. parsley

2 c. frozen mixed berries

1 c. unsweetened almond milk

3-4 inch chunk cucumber

Juice of 1 lemon

Instructions

1. Blend for 1 minute until all the ingredients are smooth and blended.
2. For a smoother consistency, add water a little at a time.

Make Ahead Instructions

One can make this smoothie up to one to two days ahead of time (for fridge storage) or even up to three months ahead of time (for freezer storage).

Mango Berry Green Smoothie

Ingredients

1 banana

1 c. frozen berries (strawberries, blackberries, raspberries)

1 c. frozen mango chunks

1 c. kale

2 c. unsweetened coconut milk

3 teaspoons chia seeds

Water if needed for consistency

Instructions

1. Blend for 1 minute until all the ingredients are smooth and blended.
2. For a smoother consistency, add water a little at a time.

Make Ahead Instructions.

These smoothies can be poured into individual containers and frozen or stored in the refrigerator for 2-3 days.

Raspberry Superfood Smoothie

Ingredients

1 c. frozen raspberries

1 tablespoon chia seeds

.25 teaspoon vanilla extract