The visual guide to easy meal prep: strategies and recipes to get organized, save time, and eat healthier PDF
Preview The visual guide to easy meal prep: strategies and recipes to get organized, save time, and eat healthier
The Visual Guide to EASY MEAL PREP 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 1 6/5/19 5:22 PM 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 1 TTiittllee:: 330088664422 -- TThhee VViissuuaall GGuuiiddee ttoo EEaassyy MMeeaall PPrr1ee5pp/5/19 2:37 PM Text PPaaggee:: 11 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 2 6/5/19 5:22 PM 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 2 TTiittllee:: 330088664422 -- TThhee VViissuuaall GGuuiiddee ttoo EEaassyy MMeeaall PPrree6pp/5/19 5:25 PM PPaaggee:: 22 The Visual Guide to EASY MEAL PREP Save Time and Eat Healthy with over 75 Recipes ERIN ROMEO 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 3 6/5/19 5:22 PM 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 3 TTiittllee:: 330088664422 -- TThhee VViissuuaall GGuuiiddee ttoo EEaassyy MMeeaall PPrr1ee5pp/5/19 2:37 PM Text PPaaggee:: 33 Text © 2019 by Erin Romeo Photography © 2019 by Quarto Publishing Group USA Inc. (except photos on pages 18, 24, 26, and 31 © Shutterstock) First published in 2019 by Race Point, an imprint of The Quarto Group, 142 West 36th Street, 4th Floor, New York, NY 10018, USA T (212) 779-4972 F (212) 779-6058 www.QuartoKnows.com All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to ensure the credits accurately comply with information supplied. We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book. Race Point titles are also available at discount for retail, wholesale, promotional and bulk purchase. For details, contact the Special Sales Manager by email at [email protected] or by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center Suite, 265D, Beverly, MA 01915, USA. 10 9 8 7 6 5 4 3 2 1 ISBN: 978-1-63106-596-5 Digital edition: 978-0-76036-497-0 Softcover edition: 978-1-63106-596-5 Digital edition published in 2019 Library of Congress Cataloging-in-Publication Data Names: Romeo, Erin, author. Title: The visual guide to easy meal prep : strategies and recipes to get organized, save time, and eat healthier / Erin Romeo, the Food Prep Princess. Description: New York : Race Point Publishing, [2019] | Includes index. Identifiers: LCCN 2019010070 (print) | LCCN 2019016463 (ebook) | ISBN 9780760364970 (e-book) | ISBN 9781631065965 (pbk.) Subjects: LCSH: Quick and easy cooking. | Cooking (Natural foods) | Cooking—Planning, | LCGFT: Cookbooks. Classification: LCC TX833.5 (ebook) | LCC TX833.5 .R656 20191 (print) | DDC 641.5/1--dc23 LC record available at https://lccn.loc.gov/2019010070 Editorial Director: Rage Kindelsperger Creative Director: Laura Drew Managing Editor: Cara Donaldson Senior Editor: Erin Canning Interior Layout: Amelia LeBarron Food Photography: Alison Bickel Photography Author Photography: Saleme Fayad Big thanks to Corelle Brands for supplying Purex and Snapware storage containers and Chicago Cutlery knives and cutting boards. Printed in China This book provides general information. It should not be relied upon as recommending or promoting any specific diagnosis or method of treatment for a particular condition, and it is not intended as a substitute for medical advice or for direct diagnosis and treatment of a medical condition by a qualified physician. Readers who have questions about a particular condition, possible treatments for that condition, or possible reactions from the condition or its treatment should consult a physician or other qualified healthcare professional. 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 4 6/5/19 5:22 PM 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 4 TTiittllee:: 330088664422 -- TThhee VViissuuaall GGuuiiddee ttoo EEaassyy MMeeaall PPrr1ee5pp/5/19 3:28 PM Text PPaaggee:: 44 This book is dedicated to my daughter, Rachel. I hope healthy eating is always a part of your life, pumpkin. I often think I couldn’t love you more than I do today, and yet tomorrow, I always do. And a special thank you to my husband, Vince. Thank you for all your support and encouragement throughout this journey. 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 5 6/5/19 5:22 PM 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 5 TTiittllee:: 330088664422 -- TThhee VViissuuaall GGuuiiddee ttoo EEaassyy MMeeaall PPrree6pp/5/19 5:25 PM Text PPaaggee:: 55 C O N T E N T S 9 INTRODUCTION 1 5 THE 5 STEPS TO MEAL-PREP SUCCESS 3 0 KITCHEN MUST-HAVES FOR MEAL PREP 3 4 –APPROVED FOOD LIST 3 8 4 MEAL-PREP PLANS TO GET YOU STARTED Low-Carb Plan ..................................................41 Gluten-Free Plan ..............................................49 Vegetarian Plan ................................................45 Dairy-Free Plan ................................................53 5 7 BREAKFAST Breakfast Burritos ............................................ 59 Apple Cinnamon Waffles .............................. 68 Feta, Tomato, and Spinach Omelet ........... 60 Berry Vanilla High-Protein Pancakes ........ 70 Hard-Boiled Eggs in the Oven ..................... 61 Easy Egg Scramble .......................................... 73 Healthy Egg Cups ........................................... 63 Mocha Monkey Smoothie ............................. 74 Egg and Cheese English Muffin Healthy Booster Smoothie ........................... 74 Sandwiches ....................................................... 65 Pineapple-Ginger Green Smoothie ........... 75 Overnight Oats ................................................. 66 Very Berry Smoothie ...................................... 75 Chia Seed Pudding .......................................... 67 Chocolate Raspberry Breakfast Quinoa ... 77 7 9 MAINS Spinach Fettuccine with Turkey Bolognese .. 81 Zucchini Noodles Caprese-Style .................... 86 Paprika and Lemon–Baked Salmon .............. 82 Broccoli, Chicken, and Ultimate Black Bean Burgers ............................ 84 Cheese–Stuffed Sweet Potatoes ..................... 88 Chicken and Bacon Club Wraps ..................... 85 Superfood Green Salad ....................................... 90 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 6 6/5/19 5:22 PM 308642 - The Visual Guide to Easy Meal Prep_001-176.indd 6 TTiittllee:: 330088664422 -- TThhee VViissuuaall GGuuiiddee ttoo EEaassyy MMeeaall PPrree6pp/5/19 5:25 PM Text PPaaggee:: 66 Mediterranean Chicken ................................. 91 Ginger-Soy Chicken Thighs .........................112 Mediterranean Steak Salad ........................... 93 Tomato, Egg, and Lentil Bowls ....................115 Falafel Bowls ..................................................... 95 Pan-Fried Teriyaki Salmon ............................116 Pesto Tilapia ...................................................... 97 Turkey and Kale Soup with Super Grains..117 Roasted Vegetables and Chicken Wraps ... 99 Chicken Tortilla Soup ......................................118 Thai Bowls with Peanut Sauce .....................101 Roasted Butternut Squash Soup ..................120 Vegetable and Tofu Skewers .........................103 Soba Noodle Stir-Fry ......................................123 Lemony Pasta Salad with Asparagus .........104 Spanish Rice .......................................................124 Savory Rice and Beans ...................................105 Southwestern Salad .........................................125 Colorful Fish Tacos ..........................................106 Steak Fajitas ........................................................126 Classic and Lean Chili ....................................109 Mixed Bean Salad ............................................127 “Not Your Mama’s Meatloaf” Muffins .........110 Ground Chicken and Quinoa–Stuffed Peppers ............................... 111 1 2 9 SNACKS AND SIDES Chocolaty Quinoa Squares ............................. 130 Healthier Tuna Salad ......................................... 145 Amazeballs ............................................................. 132 Roasted Chickpeas ............................................. 146 Tropical Energy Balls ......................................... 133 Vegetables with Greek Yogurt Dip .............. 147 Apple Cinnamon Walnut Muffins ................ 135 Superfood Popcorn ............................................ 148 Pumpkin-Spice Granola ................................... 136 Nut Butter Roll-Ups ............................................ 149 Energy-Bite Cookies .......................................... 137 Baked Tortilla Triangles .................................... 151 Simple and Healthy Trail Mix ......................... 138 Cauliflower Rice ................................................... 152 Sweet-and-Salty Trail Mix ................................ 139 Crispy Sweet Potato Medallions ................... 153 Peanut Butter Brownies ................................... 140 Roasted Vegetables ............................................ 155 Chocolate Granola .............................................. 143 Pesto Zucchini Noodles ................................... 156 Crispy Cubed Tofu .............................................. 144 Garlicky Green Beans ........................................ 157 1 5 9 DRESSINGS, DIPS, AND SAUCES Guacamole ............................................................ 160 Tangy Salad Dressing ........................................ 165 Herb Greek Yogurt Dip ...................................... 162 3-Step Tomato Sauce ........................................ 166 Spicy Greek Yogurt Dip ..................................... 162 Avocado Aioli ........................................................ 167 Salsa ........................................................................... 163 Hummus .................................................................. 168 Basic Salad Dressing .......................................... 164 Pesto .......................................................................... 169 Citrus Salad Dressing ......................................... 164 Index .................................................................. 170 About the Author ............................................ 176 308642 - 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