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8 Simple prep plans

Progress from basic 3-recipe meal preps to superefficient 6-recipe meal preps, all complete with shopping lists, recipes, and step-by-step instructions.

75 Flavorful recipes

Dig in to Blueberry Lemon Muffins, Easy Layered Enchilada Casserole, Sheet Pan Sweet and Spicy Salmon with Veggies, Herb-Roasted Asparagus and Feta, and much more.

A balanced plate

Learn the “plate method” to easily balance out portions of protein, fat, carbohydrates, and fiber in every meal—no calorie counting required.

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Smart Prep is Simple Prep:

The purpose of this cookbook is to help you create the healthy habit of meal prepping. Beginning with the more manageable preps, you can get a feel for what works for you, and slowly build your way up to advanced preps. With simple recipes that are doable, plus ingredients that are easy to find, this cookbook makes meal prep the norm in your everyday life and a lifelong healthy habit!

A Guide to Meal Prep Tools:

From essential storage containers to shopping lists, this meal prep cookbook outlines all of the tools you need to meal prep successfully.

Meal Prep 101:

Packed with helpful tips, do's and don'ts, food storage guidelines, and more, this meal prep cookbook gives you step-by-step direction to meal prep.

Progressive Meal Prep Plans:

This meal prep cookbook offers six weeks of progressive meal prep plans to help you develop your meal prep skills.

Sample Recipe: Sheet Pan Lemon Chicken with Potatoes and Carrots

Directions:

1. Preheat the oven to 425˚F. Coat a sheet pan with cooking spray.

2. In a large bowl, whisk together the olive oil, lemon juice, rosemary, garlic, salt, and pepper.

3. Add the chicken, potatoes, carrots, and parsnips to the dressing and toss to coat.

4. Gently pour the vegetables and chicken onto the prepared baking sheet, making sure they are in a single layer. Top with the lemon slices. Place in the oven and roast for 40 to 45 minutes until the chicken reaches a minimum internal cooking temperature of 165˚F.

5. Into each of 4 containers, scoop 2 cups of chicken and vegetables.

Storage:

Place airtight containers in the refrigerator for up to 1 week. To freeze, place freezer-safe containers in the freezer for up to 2 months. To defrost, refrigerate overnight. To reheat individual portions, microwave uncovered on high for 2 to 2 1/2 minutes.

Toby’s Tip:

To minimize food waste, add leftover vegetables like carrots, beets, or Brussels sprouts to this mix.