The visual guide to easy meal prep: strategies and recipes to get organized, save time, and eat healthier

179 Pages·2019·30.267 MB·English

by  Romeo, Erin

The Visual Guide to
EASY
MEAL
PREP
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The Visual Guide to
EASY
MEAL
PREP
Save Time and
Eat Healthy with
over 75 Recipes
ERIN ROMEO
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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 [phone] F [phone] 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.
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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.
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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
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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
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