New to meal prep? Maybe you are a veteran meal prepper? Either way, The Healthy Meal Prep Cookbook by Toby Amidor, MS, RD, CDN is an excellent resource for meal prepping, filled with tips, meal plans and delicious, healthy recipes.
Disclosure: I received a free digital copy of The Healthy Meal Prep Cookbook to review. I was not compensated for this post, all opinions are my own.
If you ask a group of dietitians what is one tip they’ll give you to help eat healthier, I’m positive meal planning and prep will be among the answers given. I’ve seen it time and time again. If you plan your meals ahead of time, and go that step further of prepping some or part of those meals, you tend to eat a healthier diet.
I have been looking for a good resource on this topic for a while now. I’ve seen some pretty good blog posts by dietitians and e-books here and there, but there’s something about a physical resource that makes it more real and manageable to me. So when I heard fellow registered dietitian Toby Amidor was coming out with a healthy meal prep book, you could imagine my excitement!
Toby’s book, The Healthy Meal Prep Cookbook is filled with information that both the new and experienced meal prepper can use. The delicious recipes alone are worth buying the book, even if you aren’t interested in meal prepping.
The first chapter is all about the why, what and how of meal prep, including principles of clean eating, healthy pantry staples, recommended containers and kitchen equipment, and how to store food safely and for best quality of food. The second chapter dives into the meal plans. Toby gives three different meal plan guides. It is well laid out, with shopping lists and each step written and numbered so you won’t get lost in all the meal prep to be done. She really does make it easy for anyone to get started with meal prep!Review of @tobyamidor 's Healthy Meal Prep Cookbook + Beef Stir-Fry w/Asian Peanut Sauce recipe share! Click To Tweet
The following chapters are all the recipes. If a recipe fits within a certain way of eating (i.e. – vegetarian, gluten-free, paleo, dairy-free, vegan, etc.), it is noted at the top of the page. Throughout the recipes are “Toby’s Tips”, or shortcuts to help make prepping, storing, and packing even easier. If you are watching portion sizes, each recipe includes nutrition information and exact serving sizes.
To give you a sneak peek of the inside of the The Healthy Meal Prep Cookbook, I’m sharing a recipe! This Beef Stir Fry with Asian Peanut Sauce is a flavorful, healthy meal filled with veggies, protein, and whole grains.
Oh, and did I mention that The Healthy Meal Prep Cookbook has been out less than 2 months and is already a #1 seller is 3 categories on Amazon?! This book really is a great resource every cook needs in their kitchen. If you want to start eating healthier through meal prep, get your copy of The Healthy Meal Prep Cookbook today!Print
- 1 pound top sirloin, cut into 1 1⁄2-inch strips
- 6 tablespoons Asian Peanut Sauce (see below), divided
- 2 cups water
- 1 cup quinoa
- 1 tablespoon canola or safflower oil
- 1⁄2 head broccoli, cut into bite-size florets
- 1 red bell pepper, cut into 1-inch-wide strips 1 cup snow peas
Asian Peanut Sauce
- ½ cup light coconut milk
- ¾ cup creamy peanut butter
- 3 tbsp reduced sodium soy sauce
- 3 tbsp fresh lime juice
- 2 tbsp shallots, chopped
- 1 garlic clove, chopped
- 1 tbsp brown sugar
- 2 tbsp water, more if needed
- For the Asian peanut sauce: In a blender or food processor, add the coconut milk, peanut butter, soy sauce, lime juice, shallots, garlic and brown sugar. Blend until smooth. Add the water to achieve your desired thickness.
- For the stir fry:
- In a large bowl, add the beef strips and 4 tablespoons of the Asian Peanut Sauce and toss to coat the meat. Cover the bowl and refrigerate for at least 30 minutes or up to overnight.
- In a medium pot over high heat, bring the water to a boil. Stir in the quinoa and reduce the heat to medium-low. Cover and simmer the quinoa, stirring occasionally, until the liquid is absorbed and the grains are tender, about 15 minutes. Transfer the quinoa to a large bowl and let cool lightly.
- In a large wok or skillet over medium heat, heat the oil until it shimmers. Add the beef and cook until it is browned on all sides, about 8 minutes. Discard the leftover beef marinade. Add the broccoli, bell pepper, and snow peas, stirring occasionally, until the vegetables have started to soften, about 8 minutes. Add the remaining 2 tablespoons of Asian Peanut Sauce to the stir-fry and cook, stirring frequently, until heated through, about 2 minutes.
Recipe/photo credit: Copyright Toby Amidor, The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go, Rockridge Press, 2017. Photo courtesy of Nat & Cody Gantz
- Serving Size: 1½ cups stir-fry plus ½ cup quinoa
- Calories: 522
- Sodium: 223 mg
- Fat: 25 g
- Saturated Fat: 7 g
- Carbohydrates: 39 g
- Fiber: 5 g
- Protein: 35 g