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.