Table of Contents
Chapter 1: What Is Meal Prepping?
Chapter 4: 9 Rules For Successful Meal Prepping
Chapter 5: How To Meal Prep Like A Pro
Chapter 6: Weight Loss – Nutrition, Calories, Macros and Micros
Chapter 7: Grocery List – Simple, Accessible, And Affordable Ingredients
Bircher Muesli with Apple and Cinnamon
Prepped Tropical Smoothie Freezer Packets
Prepped Fruit Salad with Lemon and Honey
Green smoothie freezer packets
Soaked Oats with Vanilla, Dried Fruit and Nuts
Toasted Granola Packs (to take to work)
Coconut and Almond Chia Pudding
Avocado, Kale, and Mixed Bean Bowls
Mango and Lime-Flavored Yogurt
Spinach, Mushroom and Feta Breakfast Pies
Peanut Butter and Banana Breakfast Cake
Spinach and Zucchini Breakfast Pie with Optional Smoked Fish
Strawberry, Pumpkin Seed and Coconut Oat Baked Crisp
Breakfast Tacos with Eggs, Bell Pepper and Mushrooms
Salmon, Kale, Ricotta and Egg Fry-pan Cake
Healthy Breakfast Crumble with Stone Fruit and Berries
Grilled Chicken with Sweet Potatoes and Asparagus
Pita Pockets with Lamb and Salad
Sticky Chicken and Broccoli Prep Bowls
Tuna, Corn, and Cheese Hot Sandwiches (for cheat days and cravings)
Homemade Hummus, Tomato, and Ham Rice Wafer Stacks
Grilled Salmon and Seasonal Greens
Chicken, strawberry, and black rice salad
Smoked Salmon and Avocado Wholegrain Wraps
Cauliflower Rice and Chili Chicken
Loaded Broccoli Salad with Toasted Seeds
White Bean and Tomato Salad with Balsamic Dressing
Basil, Tomato and Haloumi Salad with Cos and Cucumber
Prepped Topping Packs for Rice Wafers
Minced Lamb Meat Balls with Yogurt and Cucumber Dip
One-Tray Chicken Thigh and Root Veggie Baked “Bowls”
Cold Soba Noodle Salad with Cashews, Carrot and Tofu
Freezer Soup (Pumpkin and Coconut)
Spicy Lentil Stew with Sweet Potato Mash and Cilantro
Veggie Stacks with Feta and Mint
Mexican-Inspired Shepherd’s Pie
Swiss Chard and Ricotta Crust-Less Pie
Stir-Fried Brown Rice with Chicken and Veggie Jewels
Green Bean, Potato, and Pea Curry
Coconut-Poached Fish with Peanuts and Asian Greens
Breaded Chicken Freezer Packets
Marinated Steak Freezer Packets
Prepped Pasta Sauce: Creamy Mushroom