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The Visual Guide to Easy Meal Prep
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Table of Contents

Contents

9 Introduction
15 The 5 Steps to Meal-prep Success
30 Kitchen Must-haves for Meal Prep
34 food prep princess - Approved Food List
38 4 Meal-prep Plans to Get you Started

Low-Carb Plan 41
Vegetarian Plan 45
Gluten-Free Plan 49
Dairy-Free Plan 53

57 Breakfast
Breakfast Burritos 59
Feta, Tomato, and Spinach Omelet 60
Hard-Boiled Eggs in the Oven 61
Healthy Egg Cups 63
Egg and Cheese English Muffin
Sandwiches 65
Overnight Oats 66
Chia Seed Pudding 67
Apple Cinnamon Waffles 68
Berry Vanilla High-Protein Pancakes 70
Easy Egg Scramble 73
Mocha Monkey Smoothie 74
Healthy Booster Smoothie 74
Pineapple-Ginger Green Smoothie 75
Very Berry Smoothie 75
Chocolate Raspberry Breakfast Quinoa 77

79 Mains
Spinach Fettuccine with Turkey Bolognese 81
Paprika and Lemon-Baked Salmon 82
Ultimate Black Bean Burgers 84
Chicken and Bacon Club Wraps 85
Zucchini Noodles Caprese-Style 86
Broccoli, Chicken, and
Cheese-Stuffed Sweet Potatoes 88
Superfood Green Salad 90
Mediterranean Chicken 91
Mediterranean Steak Salad 93
Falafel Bowls 95
Pesto Tilapia 97
Roasted Vegetables and Chicken Wraps 99
Thai Bowls with Peanut Sauce 101
Vegetable and Tofu Skewers 103
Lemony Pasta Salad with Asparagus 104
Savory Rice and Beans 105
Colorful Fish Tacos 106
Classic and Lean Chili 109
"Not Your Mama's Meatloaf" Muffins 110
Ground Chicken and
Quinoa-Stuffed Peppers 111
Ginger-Soy Chicken Thighs 112
Tomato, Egg, and Lentil Bowls 115
Pan-Fried Teriyaki Salmon 116
Turkey and Kale Soup with Super Grains 117
Chicken Tortilla Soup 118
Roasted Butternut Squash Soup 120
Soba Noodle Stir-Fry 123
Spanish Rice 124
Southwestern Salad 125
Steak Fajitas 126
Mixed Bean Salad 127

129 Snacks and Sides
Chocolaty Quinoa Squares 130
Amazeballs 132
Tropical Energy Balls 133
Apple Cinnamon Walnut Muffins 135
Pumpkin-Spice Granola 136
Energy-Bite Cookies 137
Simple and Healthy Trail Mix 138
Sweet-and-Salty Trail Mix 139
Peanut Butter Brownies 140
Chocolate Granola 143
Crispy Cubed Tofu 144
Healthier Tuna Salad 145
Roasted Chickpeas 146
Vegetables with Greek Yogurt Dip 147
Superfood Popcorn 148
Nut Butter Roll-Ups 149
Baked Tortilla Triangles 151
Cauliflower Rice 152
Crispy Sweet Potato Medallions 153
Roasted Vegetables 155
Pesto Zucchini Noodles 156
Garlicky Green Beans 157

159 Dressings, Dips, and Sauces
Guacamole 160
Herb Greek Yogurt Dip 162
Spicy Greek Yogurt Dip 162
Salsa 163
Basic Salad Dressing 164
Citrus Salad Dressing 164
Tangy Salad Dressing 165
3-Step Tomato Sauce 166
Avocado Aioli 167
Hummus 168
Pesto 169

Index 170
About the Author 176

About the Author

Erin Romeo is a nutrition coach and food prep specialist. Erin has a dedicated and engaged following on Instagramwhere shes known as the Food Prep Princessand she loves building relationships and sharing inside secrets with her growing fan base. She was voted one of the "Best Meal Prep Accounts on Instagram" in 2018 by Popsugar, and has been featured on Shape.com, HealthMagazine.com, MensHealth.com, thekitchn.com, and TheDailyBurn.com and in Oxygen Magazine.

Reviews

"Erin takes the stress out of deciding what to eat every day with her 5-step process. For those who want to live a healthier and more organized life, by following her guidance, you'll be a meal-prep-pro in no time! From the Chocolate Raspberry Breakfast Quinoa to the Peanut Butter Brownies, eating can be both super yummy and good-for-you too." - Joy McCarthy is the Founder of Joyous Health, a Certified Holistic Nutritionist

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