- Paperback: 234 pages
- Publisher: Rockridge Press (August 22, 2017)
- Language: English
- ISBN-10: 162315944X
- ISBN-13: 978-1623159443
- Product Dimensions: 7.8 x 0.8 x 10 inches
- Shipping Weight: 1.3 pounds (View shipping rates and policies)
- Average Customer Review: 233 customer reviews
- Amazon Best Sellers Rank: #3,231 in Books (See Top 100 in Books)
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The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go Paperback – August 22, 2017
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Meal Prep 101
Why Meal Prep?
Say goodbye to your oversized, carb-filled morning muffin from the corner deli and artery-clogging fast food lunch. Meal prepping is about to change all your daily unhealthy grab-and-go choices.
What is Meal Prep?
What exactly is meal prepping? It means scheduling and planning time to prepare and cook several meals at a time and packing them so they’re ready for you to grab and go. Meal prepping also means that you plan in advance for super quick meals during the week, so you have all the necessary ingredients on hand. You can even plan a little prep before bed, so breakfast is ready in a flash or to cut back on dinnertime prep. There are many shortcuts, or 'Toby’s Tips,' you can take to make your life easier, while still enjoying meals that are healthy, delicious, balanced, quick, and portable.
Contents at a Glance:
- Over 150 recipes for grab-and-go breakfasts, lunches, and dinners
- Two-week meal pleans for clean eating, weight loss, and muscle building
- Shopping lists for preparing your pantry with everything you need to meal prep
- Storage tips for freezing, thawing, and reheating meals
If you know what you are going to cook, you can purchase accordingly. You can purchase meat and other ingredients in bulk, divide them into meal portions, and place them in resealable plastic bags in the refrigerator or freezer. This stretches your food dollar.
Sample Recipe: Beef Stir-Fry with Asian Peanut Sauce
Makes 4 servings
- 1 pounds top sirloin, cut into 1½-inch strips
- 6 tablespoons Asian Peanut Sauce (page 211), divided
- 2 cups water
- 1 cup quinoa
- 1 tablespoon canola or safflower oil
- ½ head broccoli, cut into bite-size florets
- 1 red bell pepper, cut into 1-inch-wide strips
- 1 cup snow peas
Per Serving (1½ cups stir-fry plus ½ cup quinoa).
Calories: 522; Fat: 25g; Saturated Fat: 7g; Protein: 35g; Total Carbs: 39g; Fiber: 5g; Sodium: 223mg.
1. In a large bowl, add the beef strips and 4 tablespoons of the Asian Peanut Sauce and toss to coat the meat. Cover the bowl and refrigerate for at least 30 minutes or up to overnight.
2. In a medium pot over high heat, bring the water to a boil. Stir in the quinoa and reduce the heat to medium-low. Cover and simmer the quinoa, stirring occasionally, until the liquid is absorbed and the grains are tender, about 15 minutes. Transfer the quinoa to a large bowl and let cools lightly.
3. In a large wok or skillet over medium heat, heat the oil until it shimmers. Add the beef and cook until it is browned on all sides, about 8 minutes. Discard the leftover beef marinade. Add the broccoli, bell pepper, and snow peas, stirring occasionally, until the vegetables have started to soften, about 8 minutes. Add the remaining 2 tablespoons of Asian Peanut Sauce to the stir-fry and cook, stirring frequently, until heated through, about 2 minutes.
Refrigerate: Store the cooled stir-fry and quinoa together or separately in resealable containers for up to 1 week. Reheat in the microwave for 1½ to 2 minutes.
“I’m a busy mom, just like Toby, and I adore the Healthy Meal Prep Cookbook. This is more than a cookbook―it’s a vital tool for every hardworking home cook.”-Robin Miller, author, nutritionist, TV host, and founder of Robin Miller Cooks App-RobinMillerCooks.com
”The Healthy Meal Prep Cookbook is guaranteed to make it easy to put a good, homemade meal on the table even when you have no time to cook. The vibrant, flavorful recipes are a stunning blend of old-fashioned, down-home comfort and exciting international influences. It’s an absolute must have for busy families.”-Virginia Willis, chef and James Beard Award-winning cookbook author
“This book takes you from just thinking about eating healthy to actually doing it! Filled with helpful tips, meal plans, shopping lists, storage solutions, and recipes, Toby shows you the way to eat well no matter how busy life gets!”―Ellie Krieger, MS, RDN, award-winning author and host of Ellie’s Real Good Food
“Meal planning can often leave people feeling frazzled―but not anymore, thanks to Toby Amidor’s new book The Healthy Meal Prep Cookbook. Toby provides practical tips as well as easy-to-use shopping lists and charts, mouthwatering recipes, and lick-the-page-delicious photos, so you will be ready to jump in and get started with cooking, prepping, and clean eating. Dig in!”―Joy Bauer, MS, RDN, health and nutrition expert for the TODAY show, best-selling author of From Junk Food to Joy Food, and founder of Nourish Snacks
About the Author
TOBY AMIDOR is a blogger, author, and regular contributor to online publications such as the FoodNetwork.com and Shape.com. As a leading dietitian and recipe developer, Toby is a firm believer that wholesome food should also be delicious. With over 15 years of experience in her field, Toby lends her knowledge here in the The Healthy Meal Prep Cookbook for you to enjoy a happier and healthier breakfast, lunch, and dinner.
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I’ll start my review by listing what I did and did not like about the book and then giving my overall opinion as a fellow registered dietitian.
- The book is well organized & thought out;
- There are may tips provided to make meal planning easier;
- It includes sample meal plans to get you started;
- There are food safety tips to minimize the chance of foodborne illnesses;
- There is a wide variety of recipes in the book & most have short to medium length ingredient lists so they feel very doable;
- I like that there are breakfast & snack recipes included too since meal planning isn’t just about lunch & dinner;
- Toby adds veggies wherever she can in recipes, which I think is very clever & helps boost the nutrient content of the food we eat
- The recipes are very straightforward & not complicated so even beginner cooks can feel comfortable with this book
- Some of the recipes only call for egg whites, which I find to be wasteful (unless you are making a merengue, which is not the case for the recipes in the book)
- There are not as many vegetarian recipes as I would have liked. This is because I do not like the taste of leftover meat, so when I meal prep I prefer to make only vegetarian dishes. One suggestion for future editions would be to include a tip with the non-vegetarian recipes about what would be the appropriate vegetarian protein source to use in the recipe if you don’t want to use meat (assuming such a substitution can be made).
Overall, I think this book is a great resource! As a registered dietitian, I am not immune to the struggles of figuring out meals to make and finding the time to make them. This book helps overcome those challenges by breaking down the meal planning process. Toby’s approach to meal planning makes it realistic for everyone to achieve, regardless of the level of cooking skills.
If you are someone who wants to start meal planning but you don’t know where to start or you feel overwhelmed when you think about meal planning, then this book is for you. It is also a useful book for anyone looking for new recipes to incorporate into their repertoire.
I am very much looking forward to trying several of the recipes included in the book including Hawaiian chicken skewers, ginger soy tuna packets with snap peas & bok choy, as well as the skirt steak with Asian peanut sauce. These are flavor combinations that I haven’t tried to make at home before so it will be exciting to see how they turn out!
I was looking to change things up after following the FitGirlsGuide 28 Day Jumpstart for a while. Although they plan everything out for you, I was ending up with a lot of wasted ingredients and still having to make dinner every night. Some nights I wouldn't feel like it and would go for fast food which wasn't good for my body or my wallet. Plus there were a few recipes I hated so I ended up getting really bored eating the same plan week after week.
I sat down on Saturday and decided on the 2nd weight loss plan. I was able to write out the servings and calories per serving and make a plan for the week including snacks based on my calorie needs.
It took a dedicated half of Sunday night to make everything but it wasn't any more than what I'm used to for prepping. The best part is that the recipes used everything! All I had left was a half an onion which I can use later and a little kale.
Couldn't be happier with the overall flavor of the meals. Can't wait for next week!
Pictured is my meal plan, beef stew, pesto chicken w/ turmeric rice and beans, home made granola, Mediterranean chicken and quinoa, and cacao-date oatmeal. Some don't look super appetizing but they are all delicious!