Keith S. Taylor - Meal Prep Cookbook: The Essential Meal Prep Guide Book--Over 100 Quick, Easy And Delicious Meal Prep Recipes & Plan Ahead Meals (Meal Prep, Meal Plan, Clean Eating, Healthy Recipes, Weight Loss)

MEAL PREP COOKBOOK THE ESSENTIAL MEAL PREP GUIDE BOOK OVER 100 QUICK, EASY & DELICIOUS MEAL PREP RECIPES & PLAN AHEAD MEALS (MEAL PREP, MEAL PLAN, CLEAN EATING, HEALTHY RECIPES, WEIGHT LOSS) KEITH S. TAYLOR
Copyright 2017 Keith S. Taylor 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. Table of Contents

Meal Prep also called Meal Preparation or Meal Prepping is simply the preparation or process of preparing some or all of your meals a day, two days of more, ahead of time. 1. 2. 2.

Meal Prepping helps you to consume low amount of calories. 3. Meal Prepping helps you reduce the amount of junks and pre-processed foods you consume. 4. Meal Prepping helps with great weight lose schedule. 5.

Meal Prepping helps you to live a general healthier life. 6. Meal Prepping allows you to prepare your food with your preferred ingredients

There are no pre-defined, special schedules for meal preparation. Meal prepping is supposed to be for your own convenience and to your own taste, so it's left to you to draw out a routine that works well for your schedule. It preferable not to overload yourself with a long duration meal prep schedule as long as a week or more. It's better to just start out with three to four days of planning.

You don't want to prepare too much of food ahead of time that you wouldn't be able to eat or won't be able to last the duration of time.

First of all, before start your meal preparation, you should get good and quality meal prep containers or bowls. These containers could either be the Tupperware or glass variety depending on your preferences, both will work well. It is best to get containers that are BPA free and those that will not disintegrate when being placed in an oven or micro wave. Preparation Time: 10 minutes Cook Time: 4 hours Servings: 4 Duration: 3-4 days Ingredients for the chicken 1/8 teaspoon of salt 1/2 teaspoon of chili powder 1/2 teaspoon of garlic powder 1 tablespoon of minced garlic 1 (15 ounce) can of full-fat coconut milk 2 tablespoons of lime juice, extra for topping 2 tablespoons of fresh Thai basil or regular basil 3 tablespoons of green curry paste 16 ounce of chicken breast salt and pepper as desired for the peppers 1/2 sliced red onion 1 large slice red pepper 1 large sliced green pepper 1-2 tablespoons coconut oil salt and pepper, to taste for the brown rice 1 cup brown rice 2 cups water Instructions for the chicken 1. 2. 2.

Once the chicken becomes tender, remove and shred with 2 forks, then place back into the slow cooker. 3. Add the remaining chicken ingredients and mix until it becomes combined. 4. Allow to cook for about 20-30 more minutes to thicken the mixture. for the peppers 5.

Heat the coconut oil in a large sauce pan on med/high heat then add in the sliced vegetables and saut for about 5 minutes 6. Season with salt and pepper. for the brown rice 7. Pour the cup of brown rice and water into a medium pot, turn to high and bring to a boil. 8. 9. 9.

Store or serve and enjoy.

Preparation Time: 15 minutes Cook Time: 30 minutes Servings: 4 Duration: 3-5 days Ingredients 1/4 cup of water 1/2 lime juice 1 head cauliflower 1 teaspoon of sea salt 1 cup organic coconut milk 1 tablespoon of chili powder 1 tablespoon of curry powder 2 chicken breast 2 teaspoons paprika 2 diced yellow onion 2 minced garlic cloves 2 tablespoons olive oil 2 teaspoons of Garam Masala 2 tablespoons or grated ginger 4 tablespoons of tomato paste Instructions 1. Cut your chicken into cubes and set aside. 2. Using a large skillet heat the olive oil over medium heat the saut your onion, garlic, ginger and stir in the curry, paprika, sea salt, tomato paste, garam masala and chili powder. 3.

Cook for 1-2 minutes or until the mixture becomes fragrant. 4. Add the diced chicken and stir for about 5-7 minutes or until it has been cooked through. 5. Add in some water to loosen the paste. 6.

Stir in the coconut milk and reduce the heat to allow to simmer for about 5 minutes. 7. Add the cauliflower into the food processor and process until the cauliflower has a rice-like consistency. 8. Pour the lime juice over the cauliflower rice and transfer into a bowl. 9.

Remove the butter chicken from the heat and serve over the cauliflower rice. 10. Store or serve and enjoy.

Preparation Time: 2 minutes Cook Time: 2-3 hours Servings: 6 Duration: 3-5 days Ingredients 1/2 cup honey 1/2 cup sriracha 1/2 cup tamari (or coconut aminos or soy sauce) 2 tablespoons minced garlic 5 chicken breasts, 4 ounces each Instructions 1. Put 5 chicken breasts inside a slow cooker and then rub with 2 tablespoons of minced garlic. 2.

Set the slow cooker on high heat and cook for about 2-3 hours or until the chicken is cooked through and can easily be shred. 3. Drain the liquid from cooked chicken and shred the chicken with 2 forks. 4. Make the sauce by mixing the honey, tamari and sriracha together. 5.

Pour the sauce on top of shredded chicken and mix to combine. 6. Serve the chicken with brown rice and some steamed broccoli.

Preparation Time: 20 minutes Cook Time: 20 minutes Servings: 4-6 Duration: 2-3 days Ingredients for the meatballs 1/8 teaspoon salt 1/4 cup white whole wheat or any other kind of flour 1/2 tablespoon garlic powder 1 large egg 1 teaspoon ground ginger 1 pound of Lean Ground Beef 1 small grated yellow squash for the marinade/sauce 1/4 cup honey 1/2 cup organic ketchup 1 tablespoon lime juice 1 tablespoon sriracha, if desired 2 tablespoons tamari for the skewers 1/2 cubed pineapple 1/2 tablespoon garlic powder 1 large red onion 1 tablespoon olive oil 1 tablespoon of juiced lime 2 large bell peppers salt and pepper, to taste Instructions for the meatballs 1. Put the egg, salt, garlic powder, ground ginger, lean ground beef and white whole wheat flour into a medium-size bowl. 2.

Smoothly grate the yellow squash, you use a cheese grater to make it faster, then place grated squash on of 2 pieces of paper towel and squeeze out all the excess moisture. 3. Add about 1/2 cup of grated squash into the bowl and mix with a wooden spoon or use your hands until combined. 4. Use a heaping tablespoon to scoop out the meat and roll into balls. 5.

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