Smart Meal Prep for Beginners: Recipes and Weekly Plans for Healthy, Ready-to-Go Meals Paperback – July 31, 2018
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From the Publisher
Smart Prep is Simple Prep:
The purpose of this cookbook is to help you create the healthy habit of meal prepping. Beginning with the more manageable preps, you can get a feel for what works for you, and slowly build your way up to advanced preps. With simple recipes that are doable, plus ingredients that are easy to find, this cookbook makes meal prep the norm in your everyday life and a lifelong healthy habit!
A Guide to Meal Prep Tools:
From essential storage containers to shopping lists, this meal prep cookbook outlines all of the tools you need to meal prep successfully.
Meal Prep 101:
Packed with helpful tips, do's and don'ts, food storage guidelines, and more, this meal prep cookbook gives you step-by-step direction to meal prep.
Progressive Meal Prep Plans:
This meal prep cookbook offers six weeks of progressive meal prep plans to help you develop your meal prep skills.
Sample Recipe: Sheet Pan Lemon Chicken with Potatoes and Carrots
Prep time: 15 minutes/Cook time: 45 minutes / Makes 4 Servings
1. Preheat the oven to 425˚F. Coat a sheet pan with cooking spray.
2. In a large bowl, whisk together the olive oil, lemon juice, rosemary, garlic, salt, and pepper.
3. Add the chicken, potatoes, carrots, and parsnips to the dressing and toss to coat.
4. Gently pour the vegetables and chicken onto the prepared baking sheet, making sure they are in a single layer. Top with the lemon slices. Place in the oven and roast for 40 to 45 minutes until the chicken reaches a minimum internal cooking temperature of 165˚F.
5. Into each of 4 containers, scoop 2 cups of chicken and vegetables.
Place airtight containers in the refrigerator for up to 1 week. To freeze, place freezer-safe containers in the freezer for up to 2 months. To defrost, refrigerate overnight. To reheat individual portions, microwave uncovered on high for 2 to 2 1/2 minutes.
To minimize food waste, add leftover vegetables like carrots, beets, or Brussels sprouts to this mix.
- Nonstick cooking spray, 1/4 cup olive oil
- 2 lemons, 1 juiced and 1 thinly sliced
- 2 medium parsnips, cut into 1/2-inch coins (about 1/2 pound)
- 2 tablespoons chopped fresh rosemary
- 2 garlic cloves, minced
- 1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper
- 1 1/2 pounds new potatoes, quartered, 5 medium carrots, cut into 1/2-inch coins (about 1 pound)
- 1 1/2 pounds skinless, boneless chicken thighs
"Who doesn’t want to make healthy eating a part of their life? Unfortunately, so many people struggle to actually make it happen. Toby Amidor's new meal prep cookbook is the resource they need―it answers all questions and addresses all excuses. With week after week of delicious recipes, affordable shopping lists, and step-by-step cooking instructions, Toby will help you make sure there's always a healthy, hearty meal ready and waiting in the refrigerator."―Joy Bauer, MS, RDN, Health and Nutrition Expert for NBC’s TODAY show, Best-selling Author of Joy’s Simple Food Remedies and Founder of Nourish Snacks
"Toby Amidor’s Smart Meal Prep for Beginners is perfect for anyone who has an active and lively lifestyle (including us!) and who doesn’t want it to get in the way of eating nutrient-packed, balanced meals. Toby provides a foolproof system, proving that with just a little preparation, anyone with a hectic schedule can enjoy home-cooked, healthy meals!"―Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, a.k.a. The Nutrition Twins, Authors of The Nutrition Twins' Veggie Cure and Co-Owners of www.NutritionTwins.com
"Healthy habits and cooking skills are hard to muster for some people but not if you follow Smart Meal Prep for Beginners. This is the perfect guide for busy people who want to be efficient with their time and money, and get meals prepped in advance. Master the basics, gain more confidence in the kitchen, and enjoy easy to follow, nutritious and delicious recipes. For anyone who needs a nudge to start cooking, this book is for you. Grocery lists, equipment recommendations, and step-by-step instructions will take you from ‘I don’t cook’ to feeling great about the meals you'll have on hand. Do yourself a favor and add Toby’s practical book to your bookshelf. An investment that will pay you back in spades!”―Kathleen Zelman, MPH, RDN, Award-winning Nutritionist
"Toby Amidor’s Smart Meal Prep for Beginners is an excellent resource for anyone who is ready to dive into meal prep, but doesn't have the time to commit to hours in the kitchen. Her streamlined system simplifies the process, so you can successfully build healthy, home-cooked meals into your lifestyle, even with a hectic schedule. And the book provides dairy-free, gluten-free, nut-free, vegetarian, and vegan options. Over and over I've seen meal prepping lay the foundation for developing long-term healthful eating habits, and this book is a fantastic resource for getting started."―Cynthia Sass, MPH, MA, RD, CSSD, Three-Time New York Times Best-selling Author, Sports and Performance Dietitian, and Owner of www.SassConsulting.com
About the Author
TOBY AMIDOR MS, RD, CDN, is a leading nutritionist, recipe developer, and bestselling cookbook author with over 20 years of experience in the food and nutrition industry. She is a nutrition expert for FoodNetwork.com and a founding contributor to its Healthy Eats blog. Toby regularly contributes to U.S. News & World Report Eat + Run blog and MensFitness.com, and she has her own “Ask the Expert” column in Today’s Dietitian magazine.
- Item Weight : 1.1 pounds
- Paperback : 192 pages
- ISBN-10 : 1641521252
- ISBN-13 : 978-1641521253
- Product Dimensions : 7.5 x 0.6 x 9 inches
- Publisher : Rockridge Press (July 31, 2018)
- Language: : English
- Best Sellers Rank: #27,390 in Books (See Top 100 in Books)
- Customer Reviews: