Оглавление
Wendy Jo Peterson. Meal Prep Cookbook For Dummies
Meal Prep For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Meal Prep For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Getting Started with Meal Prep
Finding the Meal-Prep Method That’s Right for You
MEAL PREP VERSUS MEAL PLANNING
Prepping One Day, Eating for the Week
How to do it
Who it’s for
MEALS THAT GUIDE YOUR YEAR
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
HANDLING PICKY EATERS
Knowing Which Supplies You Need
Must-Haves: Tools You Need for Meal Prep
Chef’s knife
SHARPENING YOUR KNIFE SKILLS
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
Going Shopping
Navigating the Grocery Store
Standard grocery stores
SHOPPING FOR BARGAINS
Bulk food stores
Grocery delivery services
Community supported agriculture and farmer’s markets
Building a Well-Stocked Kitchen
Pantry essentials
MAKING YOUR OWN SPICE MIXES
Fridge-friendly staples
Freezer wise buys
SAVING TIME WITH CONVENIENCE FOODS
Shopping with the Seasons
Jumping into Meal Planning
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
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
Starting with Breakfast, Soups, and Salads
Breakfasts
VARIATIONS ON A THEME
OATMEAL OPTIONS
Freezer-Friendly Soups
Salads and Bowls
Time-Saving Meaty Mains
Turkey: Today, Tomorrow, and the Next Day
TURKEY TIPS
Brisket: Fix It and Revisit It
Pork Dishes to Please Everyone
Chicken Dishes to Chow Down On
Making the Most out of a Ham Bone
All-in-One Sheet-Pan Meals
Freezer-Friendly Mains
Twenty-Minute Main Meals
Creating Simple Sides and Sweets
Sides in Ten Minutes or Less
Simple Snacks to Make Ahead
Simple Yet Elegant Desserts
The Part of Tens
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
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
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
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
Appendixes
Metric Conversion Guide
Sample Grocery List
Food Safety Guide
Food Storage
Cooking Temperatures
Storage Temperatures
How to Avoid Cross-Contamination
Index. A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
V
W
Y
Z
About the Author
Dedication
Author’s Acknowledgments
WILEY END USER LICENSE AGREEMENT
Отрывок из книги
When I was a kid, my mom was a pro at meal planning and meal prep. She worked full-time and had three kids to hustle around to activities. Plus, she was on a tight budget. I remember going to a big grocery store once a month with a long list and helping her find the matching coupons. Then we would go home and she would pre-portion out meats for the freezer and wash all her vegetables for easy use during the week. She always had lasagne, spaghetti sauce, or stuffed peppers in her freezer for those nights where life was busy and she needed ready-to-heat-and-eat meals. As I grew up and began my own family, I leaned on those meal-prep principles my mom shared with me, modifying them to meet the changing demands of my own busy family. As a dietitian who has worked with hundreds of families, I’ve listened to what works and what doesn’t. We live in a busy society, and meal prep is one way to help us slow down and capture the importance of sitting down and enjoying a meal with less stress on our plates.
Maybe you manage a busy family, work long hours, or just want to eat out less. Whatever your reason, meal prep is appealing. By prepping for a couple days or a week, you take control of mealtime instead of allowing mealtime to take control of you. Consider this book as a gentle guide to encourage you to take your meal planning and meal prep to the next level, and stick with it!
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One potential downside to this approach is boredom. By day 3, the drive-thru may be more tempting than microwaving the same meal again or eating the same salad.
Batch cooking is a budget-friendly way to cook large portions of meat or vegetables and then create different meals with them for the week. Chapters 9–13 highlight ways to make popular large cuts of meat and ways the meats can be used in different meals to keep it fun and new.
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