The Visual Guide to Easy Meal Prep: Save Time and Eat Healthy with over 75 Recipes

LOW-CARB PLAN

1. Get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.
2. Start cooking the proteins, as they typically take a little bit longer to prepare. Use 2 skillets, 1 for the chicken in the Zucchini Noodles Caprese-Style (follow the directions for cooking chicken in the Chicken and Bacon Club Wrap on page 85) and 1 for the steak in the Mediterranean Steak Salad. Marinate the steak, bell peppers, and onion for the Steak Fajitas recipes.
3. In the meantime, make the Feta, Tomato, and Spinach Omelet. Slice the steak, chicken, and omelet and place into separate containers.

VEGETARIAN PLAN

1. The night before prep day, soak the dried chickpeas overnight for the falafel in the Falafel Bowls.
2. On prep day, get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.
3. Make the falafel dough for the Falafel Bowls and refrigerate the dough for about an hour before cooking.

GLUTEN-FREE PLAN

1. Get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.
2. Preheat the oven to 400°F (200°C) for the Roasted Chickpeas. Marinate the fish for the Colorful Fish Tacos and make the pesto for the Pesto Tilapia, if not using store-bought pesto. Place the chickpeas in the preheated oven.
3. Using the stovetop, cook the Crispy Sweet Potato Medallions and make the brown rice for the Thai Bowls with Peanut Sauce according to package directions. Once these are done, place them into containers and let cool.

DAIRY-FREE PLAN

1. Get out all the containers that are required so you can assemble and pack your meals as each food item is prepared.
2. Preheat the oven to 375°F (190°C) for the “Not Your Mama’s Meatloaf” Muffins and Ginger-Soy Chicken Thighs. Make the meatloaf muffins and marinate the chicken thighs. Place both dishes into the oven.
3. On the stovetop, make the Chocolate Raspberry Breakfast Quinoa and use the traditional stovetop method for cooking hard-boiled eggs for the Tomato, Egg, and Lentil Bowls (Set the eggs in a pot of cold water and bring to a boil with the lid on. Once the water boils, turn off the heat and let the eggs sit, covered, for 15 minutes or so before running under cold water.).

BREAKFAST

• Breakfast Burritos
• Feta, Tomato, and Spinach Omelet
• Hard-Boiled Eggs in the Oven
• Healthy Egg Cups
• Egg and Cheese English Muffin Sandwiches
• Overnight Oats
• Chia Seed Pudding

MAINS

• Ginger-Soy Chicken Thighs
• Tomato, Egg, and Lentil Bowls
• Pan-Fried Teriyaki Salmon
• Turkey and Kale Soup with Super Grains
• Chicken Tortilla Soup
• Roasted Butternut Squash Soup
• Soba Noodle Stir-Fry

SNACKS AND SIDES

• Chocolaty Quinoa Squares
• Amazeballs
• Tropical Energy Balls
• Apple Cinnamon Walnut Muffins
• Pumpkin-Spice Granola
• Energy-Bite Cookies
• Simple and Healthy Trail Mix

DRESSINGS, DIPS, AND SAUCES

• Guacamole
• Herb Greek Yogurt Dip
• Spicy Greek Yogurt Dip
• Salsa
• Basic Salad Dressing
• Citrus Salad Dressing
• Tangy Salad Dressing