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Index
Title Page
Copyright Page
Dedication
Contents
Meal Prep Is Smart Prep
Part One: Before You Get Started
1. Essential Bodybuilding Nutrition for Meal Preppers
2. Meal Prep 101
Part Two: The Meal Prep Program
Prep One
Lean Turkey Meatballs with Portobello Caps
Easy Salsa Chicken with Wilted Kale
Berrylicious Protein Smoothie
Prep Two
Banana-Nut Pancakes
Breakfast in a Jar
Breaded Parmesan Tilapia with Asparagus
Ham and Feta Quiche
Prep Three
Morning Mocha Smoothie
Healthy Egg Muffins
Lean Chicken Strips with Tomato-Corn Salad
Taco Lettuce Wraps
Baked Tamari Salmon and Zucchini
Peanut Butter and Banana Mug Muffins
Prep Four
Cottage Cheese Breakfast Bowls
Apple-Oat Protein Muffins
Tuna Nicoise Salad
Zucchini Pizza Boats
Loaded Sweet Potato
Chicken Cobb Salad
Prep Five
Spinach-Tomato Frittata
Chicken Burrito Bowl
Turkey Chili
Pork Souvlaki with Yogurt-Dill Dip
Cheesy Broccoli Baked Potato
Sunny Citrus Smoothie
Prep Six
Strawberry Fields Smoothie
Sausage-Egg Scramble
Breaded Fish with Tartar Sauce and Broccoli Amandine
Spinach and Cheese–Stuffed Chicken with Broiled Tomatoes
Slow Cooker Pork Roast
Tuna Bean Salad
Pineapple and Cottage Cheese Bowl
Part Three: Additional Meal Prep Recipes
3. Staples and Sauces
Avocado-Lime Dressing
Dijon Vinaigrette
Light Ranch Dressing
Greek Yogurt and Honey Dressing
Maple-Tahini Sauce
Tzatziki Sauce
Easy Guacamole
Pico de Gallo
Homemade Hummus
Protein Nut Butter
Fresh Berry Sauce
Goes-With-Everything Chocolate Sauce
4. Breakfast
Greek Yogurt Parfait
Nut and Berry Breakfast Bowl
Blueberry-Banana Smoothie
Chocolate Brownie Smoothie Bowl
Lean French Toast
Chocolate-Tahini Oats
Tropical Sunrise Smoothie
Vanilla Protein Crepes
Roasted Sweet Potatoes with Cottage Cheese
Cinnamon-Raisin Granola
Avocado Eggs on Toast
Blueberry Cobbler Oatmeal
Apple-Cinnamon Flapjacks
Baked Eggs with Smoked Salmon
Blueberry-Peach-Ginger Smoothie Bowl
Chocolate Protein Crepes with Chocolate Sauce
Orange Julius Smoothie
5. Lunch and Dinner
Stuffed Bell Peppers
Vegetarian Buddha Bowl
Southwestern Chicken Wraps
Snapper en Papillote
Feta Turkey Burgers
Healthy Shepherd’s Pie
Spiced Salmon with Roasted Broccoli and Cauliflower
Greek Grilled Chicken Salad
Deconstructed Taco Bowls
Turkey-Apple-Walnut Kale Salad
Simple Lentil Salad
Vietnamese Beef Noodle Bowl
Chicken Tortilla Soup
Best Bunless Burgers
Bodybuilder Broccoli Salad
Curried Red Lentil Soup
Grilled Mediterranean Chicken Kabobs
Flank Steak with Pan-Seared Brussels Sprouts
6. Vegetables and Grains
Arugula Salad with Beets and Goat Cheese
Baked Butternut Squash
Brussels Sprouts in Pecan Butter
Stir-Fried Asparagus with Shiitake Mushrooms
Healthy Quinoa Salad
Maple-Glazed Carrots
Popeye’s Favorite Spinach
Thyme-Cauliflower Purée
Veggie Fried Rice
7. Sweet and Savory Snacks
Tuna Salad Rice Cakes
Chocolate and Peanut Butter Protein Bars
Chocolate-Coconut Energy Balls
Mint Chip Ice Cream Smoothie
Peanut Butter and Banana Nice Cream
Very Berry Ice Cream
Healthy Egg Salad on Rice Crackers
Cheesecake in a Cup
Lemon Drop Energy Balls
Cocoa-Cranberry Energy Balls
Cherry-Almond Energy Bites
Maple-Crunch Trail Mix
Measurement Conversions
The Dirty Dozen and the Clean Fifteen™
Acknowledgments
About the Author
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