Meal Prep Cookbook For Dummies

✍ Scribed by Wendy Jo Peterson

• Publisher: Wiley
• Year: 2021
• Tongue: English
• Leaves: 299
• Series: For Dummies
• Edition: 1
• Category: Library

✦ Synopsis

Prep ahead and save time all week long! With over 125 time-saving recipes, you can transform your schedule with make-ahead breakfasts, salads-on-the-go, and easy-to-fix charcuterie dinner boards!

With simple prep each week, you can stock your fridge and freezer with heat-and-eat meals for breakfast, lunch, and dinner or do partial prep and make dinnertime a breeze. Meal Prep Cookbook For Dummies can help you spend less time in the kitchen, meet health goals, save money, and just plain eat better. With over 125 recipes, plus tips and techniques for making all your favorites ahead of time, this book lets you breeze through your week. Imagine the possibilities that will open to you when you can just pop a healthy and delectable pre-made meal in the microwave, and—ding!—your made-from-scratch dinner is ready. Prep ahead and toss vegetables and your favorite protein on a sheet pan and dinner is ready in under 20 minutes. What will you do with all your extra time?

Why stress about what to eat each day? Meal Prep Cookbook For Dummies will take the uncertainty out of mealtime, as you discover everything from cooking basics to grocery store tips to meal prepping secrets. Whatever your home-chef skill level, you’ll discover new favorite meals, organize your kitchen, store food efficiently, and learn new ideas to take your meal prepping abilities to the next level.

• Discover over 125 make-ahead recipes that you can prepare at home in 45 minutes or less, with the cooking tools you already have
• Meal prep for any diet (carb conscious, gluten-free, vegetarian), allergy, or food sensitivity
• Craft delicious and nutritious breakfasts, lunches, and dinners for yourself or your whole family
• Get new ideas and tips for sprucing up your staples, planning your grocery trips, and balancing your meals

Before you know it, you’ll have meal prep down to a science, so you can relax a little bit more, knowing breakfast, lunch, and dinner are already taken care of!

✦ Table of Contents

Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1 Getting Started with Meal Prep
Chapter 1 Finding the Meal-Prep Method That’s Right for You
Prepping One Day, Eating for the Week
How to do it
Who it’s for
Preportioning Meals
How to do it
Who it’s for
Batch Cooking
How to do it
Who it’s for
Prepping and Freezing
How to do it
Who it’s for
Making Sheet-Pan Meals
How to do it
Who it’s for
Following a Formula
How to do it
Who it’s for
Hammering Out “Build-Your-Own” Bars
How to do it
Who it’s for
Chapter 2 Knowing Which Supplies You Need
Must-Haves: Tools You Need for Meal Prep
Chef’s knife
Cutting board
Measuring spoons and cups
Sheet pans
Baking dishes
Muffin pans
Parchment paper
Digital thermometer
Storage containers
Mason jars
Nice-to-Haves: Tools to Add to Your Wish List
Mandoline
Spiralizer
Silicone baking mats
Food processor, blender, or immersion blender
Food vacuum sealer
Beeswax wraps
Multicooker
Chapter 3 Going Shopping
Navigating the Grocery Store
Standard grocery stores
Bulk food stores
Grocery delivery services
Community supported agriculture and farmer’s markets
Building a Well-Stocked Kitchen
Pantry essentials
Fridge-friendly staples
Freezer wise buys
Shopping with the Seasons
Part 2 Jumping into Meal Planning
Chapter 4 Meeting the Meal Plans
Week 1: Plant Forward
Week 2: Meat Eater’s Delight
Week 3: Bring on the Bowls
Week 4: Savoring the Southwest
Week 5: Globe Trotting
Week 6: Simply Sheet Pan
Week 7: 20-Minute Meals
Week 8: Family Focused
Chapter 5 Planning Meals When You Follow a Special Diet
Mediterranean Diet
Gluten-Free Considerations
Lower-Carb Meal Ideas
Swapping Out Dairy
A Week of Vegetarian Dining
Part 3 Starting with Breakfast, Soups, and Salads
Chapter 6 Breakfasts
Chapter 7 Freezer-Friendly Soups
Chapter 8 Salads and Bowls
Part 4 Time-Saving Meaty Mains
Chapter 9 Turkey: Today, Tomorrow, and the Next Day
Chapter 10 Brisket: Fix It and Revisit It
Chapter 11 Pork Dishes to Please Everyone
Chapter 12 Chicken Dishes to Chow Down On
Chapter 13 Making the Most out of a Ham Bone
Chapter 14 All-in-One Sheet-Pan Meals
Chapter 15 Freezer-Friendly Mains
Chapter 16 Twenty-Minute Main Meals
Part 5 Creating Simple Sides and Sweets
Chapter 17 Sides in Ten Minutes or Less
Chapter 18 Simple Snacks to Make Ahead
Chapter 19 Simple Yet Elegant Desserts
Part 6 The Part of Tens
Chapter 20 Ten Sauces to Make Meals Pop
Greek-Inspired Yogurt Cucumber Sauce
Creamy and Tangy Butter Sauce
Honey Sriracha
Lemony Tahini
Pan Drippings Gravy
Zesty Horseradish
Asian-Inspired Peanut Sauce
Chimichurri
Buttery Wine Sauce
Pico de Gallo
Chapter 21 Ten Meal-Kit Recipes
Fiesta Taco Salad
Thai Steak Salad
Mediterranean Quinoa Bowls
Sausage and Bell Peppers
Moroccan Mini Meat Loaves with Cauliflower
Skewer-Free Chicken Kabobs
Sheet-Pan Mediterranean Pasta
Zesty Bean and Cheese Tostadas
Loaded Baked Potatoes
Pan-Fried Burgers with Creamy Feta Green Salad
Chapter 22 Ten Ways to Build a Bento Lunch Box
Mediterranean
Lentils and Grapes
Pasta Salad
Southwestern
Almonds and Cheese
Tuna Salad
Smoked Salmon
Apples and Peanut Butter
Quesadillas
Curried Chicken Salad
Chapter 23 Ten Meal-Prep Shortcuts
Stock Your Kitchen with Meal-Prep Tools
Shop for Prepared Foods
Get Tech Savvy
Break Out the Multicooker
Pick Up Premade Meats
Grab a Salad in a Bag
Shop for Store-Made Items
Cook Grains in Bulk
Prewash and Prep Fruits and Veggies
Start Simply
Part 7 Appendixes
Appendix A Metric Conversion Guide
Appendix B Sample Grocery List
Appendix C Food Safety Guide
Food Storage
Cooking Temperatures
Storage Temperatures
How to Avoid Cross-Contamination
Index
Supplemental Images
EULA

✦ Subjects

Cookbook; Best Practices; Healthy Food; Elementary; Food; Salads; Meat; Breakfast