The Healthy Meal Prep Cookbook PDF Free Download

The Healthy Meal Prep Cookbook PDF

Features of The Healthy Meal Prep Cookbook PDF

The Healthy Meal Prep Cookbook PDF-Eat smarter and healthier with 100+ meal prep recipes and tips

Meal prep is a great way to save time and money with wholesome grab-n-go options for breakfast and lunch, and quick dinners you and your family will love. The Healthy Meal Prep Cookbook introduces you to the benefits of meal prep with 2-week meal planning templates and shopping tips designed to meet specific nutritional goals:

Clean eating―Learn how to make a week’s worth of well-balanced meals from a variety of food groups and minimal processed canned or frozen foods.
Weight loss―The healthy, portion-controlled meals and snacks in these plans are filling, nutritious, and delicious, and having them on hand reduces the temptation for fast food quick fixes.
Muscle building―Prep meals with the measured fat, carbs, and protein you need to fuel intensive strength training and build muscle.
This health-focused meal prep cookbook also includes additional food safety and storage guidelines to help you extend the shelf life of pre-prepared dishes and prevent food waste.

Order The Healthy Meal Prep Cookbook today and always have enough time to eat right and eat well.

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Description of The Healthy Meal Prep Cookbook PDF

Everyone, whether child or adult craves for delicious food. This book The Healthy Meal Prep Cookbook PDF has all the indispensable information required to develop the skills or craft that makes the food you stir, melange and cook as delicious as it can get. It has all the ingredients explained by the author in perfect form to have you and your customers licking their fingers at the end of the meal. Beakfast, lunch or dinner. Everything is compiled in it. A must read if you love cooking or aspire to learn to make food that is as tasty as they get. Get it free here.

The Authors

The Healthy Meal Prep Cookbook PDF

With over 18 years experience in the food and nutrition industry, Toby Amidor, MS, RD, CDN is a Wall Street Journal best-selling cookbook author, leading dietitian and recipe developer who believes that healthy and wholesome can also be appetizing and delicious.

Toby’s latest cookbook SMART MEAL PREP FOR BEGINNERS Toby makes it easier than ever to start (and stick with) meal prep, so that you have ready-to-go healthy meals every day of the week. This meal prep cookbook goes beyond general meal prep guidance, and provides a 6-week plan to make a habit of meal prep and keep your fridge full. With specific, step-by-step instructions and meal prep plans that eliminate the guesswork of what to eat and for which meal, this cookbook is your kick-start guide to meal prep like a pro.

In her best-selling book, THE HEALTHY MEAL PREP COOKBOOK, Toby provides practical and simple solutions with easy to follow instructions. She shows you how simple it is to enjoy fresh and flavorful meals on even the most hectic days. Toby’s cookbook THE EASY 5-INGREDIENT HEALTHY COOKBOOK made The Wall Street Journal’s best seller list and showcases Toby’s simple and delicious cooking using 5 or fewer ingredients.

In her first book, THE GREEK YOGURT KITCHEN, Toby shows readers how to cut back on fat and calories without compromising flavor. She shares how Greek yogurt is one of today’s most versatile and nourishing ingredients and how it can be used in unexpected ways, making even the most bad-for-you foods healthier, tastier and more satisfying.

Toby is the founder of Toby Amidor Nutrition, where she provides nutrition and food safety consulting services for individuals, restaurants and food brands. For 10 years she has been the nutrition expert for, writing for their Healthy Eats Blog, and is a regular contributor to U.S. News and World Eat + Run blog, and and has her own “Ask the Expert” column in Today’s Dietitian Magazine. She also freelances for among other publications, has been quoted in publications like,, Oxygen Magazine, Dr. Oz The Good Life,, Reader’s Digest,, Women’s Health, Redbook, Men’s Journal, Huffington Post, Everyday Health, and more. Toby has also appears on television including shows like The Dr. Oz Show, AMHQ with Sam Champion, Good Day Street Talk Fox5 NY, and San Antonio Live. For the past 8 years she has been an adjunct professor at Teachers College, Columbia University and beginning in the fall 2017 she will also begin teaching as an adjunct at Hunter College in New York City.

Toby trained as a clinical dietitian at New York University. Previously, Toby was a consultant on Bobby Deen’s cooking show, “Not My Mama’s Meals.” Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media. In 2018, Toby was awarded by the Academy of Nutrition & Dietetics the coveted Media Excellence Award.

Dimensions and Characteristics of The Healthy Meal Prep Cookbook PDF

  • Publisher ‏ : ‎ Rockridge Press (August 22, 2017)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 234 pages
  • International Standard Book Number-10 ‏ : ‎ 162315944X
  • International Standard Book Number-13 ‏ : ‎ 978-1623159443
  • Item Weight ‏ : ‎ 1.3 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.8 x 9.1 inches
  • Book Name : The Healthy Meal Prep Cookbook PDF

Top reviews

AM “I will start off by mentioning that I am a fellow dietitian who enjoys reading Toby’s works and was very excited to get my hands on this book. Though a good read, it did not meet all my expectations.
A list of my pros and cons are as follows:
-The healthy meal prep tips and principles are smart and practical
-The pantry staples and shopping lists included for the three 2 week meal plans are helpful and time saving
-Recipes are labelled to indicate dietary restrictions and preferences that apply (ie: dairy-free, gluten-free, vegetarian, paleo, vegan).
-The nutrition information, number of servings, and serving size are listed for each recipe
-Storage recommendations for the refrigerator and freezer are provided for each recipe, in addition to how to best warm up leftovers
-Sunday meal prep step-by-step instructions make the execution of the weekly recipes fairly easy (~2.5-3 hours start to finish)
-9 out of 10 recipes I’ve tried thus far have been very tasty (poached salmon with chimichurri is a new favorite)
-Bonuses: there’s a full chapter on ready to go snacks, sauces, dressings, and staples that make great additions to a healthy cookbook

-Out of 100+ recipes, there are very few photos of the recipes, which is not something to skimp on when crafting a cookbook
-The cookbook is somewhat lacking in providing vegetarian entrees
-The nutrition information is missing the amount of total and added sugars
-While I appreciate and understand the principles behind the “clean eating” plan, the label “clean eating” has been associated with fad diets and moralizing food. This meal plan could be relabeled to general healthy eating as all three meal plans are based on whole, minimally processed ingredients.
-The calorie recommendations provided for each of the meal plans are over generalized, and there does not appear to be a basis for the recommendations. The calorie recommendations in this text are likely geared towards middle aged men and women with little activity. A calorie range for men and women looking to maintain weight, lose weight, or gain muscle would be more appropriate. A table in the appendices or reference to the latest USDA dietary guidelines for estimated energy needs based on sex, age and activity levels would have been helpful.
-It’s stated that the three 2-week meal plans provide 5-6 meals and 1 prepared snack, but some of the meal plans fall short and are missing at least one entree. The muscle building meal plan #2 is a prime example as it contains recipes for 2 snacks and for 4 meals (2 breakfast and 2 lunch or dinners), which really isn’t enough to cover a week.
-Some of the serving sizes are on the low side and may not yield that many servings for your household, without the addition of sides.
-There are often no pairing suggestions for the entrees that contain just proteins and sauce, resulting in a less than complete meal. For example, one of the meals in the muscle building meal plan #2 is a slow cooker Tuscan Chicken, which is simply chicken breast that is slow cooked in a canned tomatoes, mushrooms, onions, and spices. I ended up cooking quinoa and making a salad to round out this meal and fill us up! Additionally, it’s a missed opportunity to go without recommending a pairing with one of the vegetable/whole grain/bean recipes in the cookbook.

Overall, this is an easy to read text with useful meal planning/meal prepping tips and healthy recipes that taste great. However, there are shortcomings with the meal plans not providing a true week’s worth of (complete) meals, the lack of photos, and minimal vegetarian entrees may be a deal breaker for some.”

Jill “Couldn’t recommend this more. Short version: great recipes, helpful meal plans, less food waste, more free time throughout the week.

I was looking to change things up after following the FitGirlsGuide 28 Day Jumpstart for a while. Although they plan everything out for you, I was ending up with a lot of wasted ingredients and still having to make dinner every night. Some nights I wouldn’t feel like it and would go for fast food which wasn’t good for my body or my wallet. Plus there were a few recipes I hated so I ended up getting really bored eating the same plan week after week.
I sat down on Saturday and decided on the 2nd weight loss plan. I was able to write out the servings and calories per serving and make a plan for the week including snacks based on my calorie needs.
It took a dedicated half of Sunday night to make everything but it wasn’t any more than what I’m used to for prepping. The best part is that the recipes used everything! All I had left was a half an onion which I can use later and a little kale.
Couldn’t be happier with the overall flavor of the meals. Can’t wait for next week!
Pictured is my meal plan, beef stew, pesto chicken w/ turmeric rice and beans, home made granola, Mediterranean chicken and quinoa, and cacao-date oatmeal. Some don’t look super appetizing but they are all delicious!”

Reference: Wikipedia

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The Healthy Meal Prep Cookbook PDF

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