Table of Contents
Why Meal Prep? 8
What Makes a Healthy Meal? 10
Meal Prep Must-Haves 12
Storing and Reheating Meals 14
Signature Sauces 16
Signature Sauces 16
Cut The Garbs 20
Egg and Feta Muffins 24
One-Pan Spiced Beef with Chickpeas and Arugula 25
Chicken Parmesan with Zucchini Noodles 26
Simple Shrimp Scampi 28
Cauliflower Rice 29
Meal Prep Favorites 30
Chocolate Banana Overnight Oats 34
Beef and Sweet Potato Lasagna 35
Roasted Salmon with Asparagus and Rice 37
Lemon Garlic Chicken with Broccoli and Rice 38
Healthy Game Day 40
Date and Nut Granola Bars 44
Beef and Bean Nachos 45
Chicken Fajita Bowls 46
Buffalo Chicken with Carrots, Celery, and Quinoa 49
Plant-Based Plates 50
Peanut Butter and Jelly Overnight Oats 54
Black Bean and Lentil Nachos 55
Mixed Vegetable Curry with Tofu and Chickpeas 56
Roasted Tofu and Broccoli Bowl 58
Hummus 59
Cozy Comfort Food 60
Banana Protein Pancakes 64
Roasted Chicken and Vegetables 65
Cincinnati Chili with Zucchini Noodles 67
Chicken Nuggets with Sweet Potatoes and Green Beans 68
Mediterranean Meals 70
Italian Breakfast Frittata 74
Baked Tilapia with Asparagus and Roasted Tomatoes 76
Mediterranean Chicken 77
Chicken Souvlaki with Greek Salad 79
Diner Delights 80
Hearty Almond Date Pancakes 84
Bangers and Mash with Onion Gravy 85
Fish and Chips with Sauteéd Spinach 86
Beef Burgers with Sweet Potatoes and Green Beans 89
Homemade Takeout? 90
Berry Chia Pudding 94
Chicken Fried Rice 95
Roasted Pork Belly with Brussels Sprouts 96
Beef and Black Bean Stir Fry 99
Asian Feast 100
Egg and Potato Bakes 104
Butter Chicken with Rice 105
Ginger Soy Tilapia with Broccoli, and Rice 107
Shrimp and Tofu Pad Thai 108
Bistro Classics 110
Blueberry Yogurt Cups 114
Spice-Rubbed Chicken with Roasted Cauliflower 115
Sirloin Steak with Broccolini and Sweet Potato Mash 116
Pesto Salmon with Roasted Peppers and Quinoa 119
Viva Variety 120
Cheesy Zucchini Fritters 124
Spicy Tofu Satay with Bok Choy and Rice 125
Camembert Chicken with Asparagus and Rice 127
Turkey Meatballs with Broccoli and Polenta Fries 128
Polenta Fries 129
Meatless Meals 130
Banana Bread Muffins 134
Spicy Green Curry with Vegetables 136
No-Noodle Vegetable Lasagna 137
Butternut and White Bean Soup 139
Shopping Lists 142
Cut the Carbs 142
Meal Prep Favorites 143
Healthy Game Day 144
Plant-Based Plates 145
Cozy Comfort Food 146
Mediterranean Meals 147
Diner Delights 148
Homemade Takeout 149
Asian Feast 150
Bistro Classics 151
Viva Variety 152
Meatless Meals 153
Index 154
