Table of Contents
Introduction x
Part 1 Meal Prep Made Easy
Smart Meal Prep 3
Meal Prep 1 17
Smoked Salmon Breakfast Bowl 20
Deconstructed Chicken Burritos 21
Beef and Mushroom Stir-Fry over Brown Rice with Lentils 22
Meal Prep 2 25
Yogurt Parfait with Blueberry Compote 28
Tomato, Asparagus, Basil Flounder with Herbed Quinoa 29
Superfood Salad with Lemon-Balsamic Vinaigrette 30
Meal Prep 3 33
Rise and Shine Breakfast Cookies 36
Asian-Style Tofu Bowl 38
Lighter Chicken Potpie 39
Turkey Meatballs with Carrots over Zucchini Noodles 40
Meal Prep 4 43
Israeli Breakfast with Pita 47
Green Goddess Vegetable Jars 48
Lighter Waldorf Salad with Pears 49
Balsamic Chicken Breast with Mozzarella and Tomato 50
Beef Lasagna 52
Meal Prep 5 55
Caprese Whole-Grain Pasta Salad with Edamame 59
Mini Spinach Frittatas 60
Veggie-Lovers' Meatloaf with Baked Sweet Potato 62
Rosemary-Honey Mustard Pork Tenderloin with Lemon-Dill Carrots 64
Chocolate Pudding with Raspberries 65
Meal Prep 6 67
Tropical Overnight Oats 71
Whole-Grain Pancakes with Peanut Butter-Maple Drizzle 72
Grilled Chicken with Carrot-Cabbage Slaw 74
Mexican-Style Stuffed Peppers 76
Chicken Shawarma Bowl 78
Double Chocolate Black Bean Brownies 79
Part 2 Bonus Meal Prep Recipes
Staples & Sauces 83
Green Goddess Dressing 84
Lemon-Balsamic Vinaigrette 85
Kickin' Ranch Dressing 86
Herb-Yogurt Dressing 87
Chile-Garlic Sauce 88
Chunky Tomato Sauce 89
Meal Prep Barbecue Sauce 90
Meal Prep Salsa 91
Breakfast 93
Spinach-Berry Smoothie Packs 94
Morning Sunshine Smoothie Packs 95
Blackberry Bran Muffins 96
Pear-Pumpkin Seed Muffins 97
Pumpkin Breakfast Blondies 98
Blueberry-Zucchini Waffles 99
Cranberry-Pistachio Granola with Yogurt 100
Quinoa and Berries Breakfast Bowl 101
Tropical Parfait 102
Make-Ahead Cottage Cheese and Fruit Bowl 103
Peanut Butter-Banana Oatmeal 104
Banana-Strawberry Oatmeal Cups 105
Triple Berry Oatmeal-Almond Bake 106
Veggie Delight Breakfast Egg Casserole 107
Egg and Spinach Stuffed Peppers 108
Lunch & Dinner 111
Sweet Potato, Kale, and White Bean Stew 112
Slow Cooker Two-Bean Sloppy Joes 113
Lighter Eggplant Parmesan 114
Coconut-Lentil Curry 116
Stuffed Portobello with Cheese 117
Lighter Shrimp Scampi 118
Maple-Mustard Salmon 119
Lemon-Caper Tilapia with Whole-Wheat Couscous 120
Baked "Fried" Fish with Cajun Chips 122
Chicken Salad with Grapes and Pecans 124
Hearty Chicken Soup with Vegetables and Quinoa 125
Sheet Pan Lemon Chicken with Potatoes and Carrots 126
Sesame Chicken with Asparagus and Red Peppers 128
Chicken Pad Thai over Zucchini Noodles 129
Sesame-Soy Pork Chops with Broccoli and Farro 130
Sun-Dried Tomato and Feta Meatballs 131
Simple Meat Sauce with Whole-Wheat Spaghetti 132
Slow Cooker Pot Roast with Carrots and Mushrooms 134
Garlic-Rubbed Steak with Couscous and Carrots 136
Slow Cooker Chili 137
Grains & Vegetable Sides 139
Herbed Quinoa 140
Farro with Peas 141
Brown Rice with Lentils 142
Moroccan-Style Sorghum with Carrots 143
Parsleyed Whole-Wheat Couscous 144
Cauliflower Rice with Mushrooms 145
Zucchini Noodles with Lemon Vinaigrette 146
Roasted Broccoli with Shallots 148
Lemon-Dill Carrots 149
Snacks 151
Simple Hummus with Vegetables 152
To-Go Peanut Butter-Veggie Jars 153
Spicy Edamame 154
Parmesan Popcorn 155
Nutty Trail Mix 156
Peanut Butter-Chocolate Bites 157
Carrot-Zucchini Mini Muffins 158
Sunflower Power Bites 160
Baked Almond Cherry Bars 161
Deviled Eggs with Spicy Black Bean Stuffing 162
Snack-Size Burrito Jars 163
Measurement Conversion Tables 165
Recipe Index 166
Index 168
