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Meal Prep for Weight Loss: Weekly Plans and Recipes to Lose Weight the Healthy Way Paperback – October 29, 2019

by RD Kelli Shallal (Author)
4.4 4.4 out of 5 stars 2,512 ratings
See all formats and editions
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Simple meal prep and recipes for long-term weight loss success

Eating healthy to lose weight doesn't have to mean spending tons of money or hours in the kitchen every day. Meal Prep for Weight Loss teaches you how to prepare healthy meals in efficient batches so you can enjoy them all week long. With these meal plans and recipes, you'll always have a fast, nourishing meal to reach for—helping you feel great and lose weight sustainably, week after week.

Learn the basics of meal planning and quick, consistent food preparation. Brush up on food safety and storage, and get tips for reheating food and using up leftovers. Each plan includes shopping lists, recipes, and step-by-step instructions for meal prep. Most of the batch-friendly recipes are suited to a Mediterranean or DASH diet, and all include nutritional information, so you can easily swap them into your meal plans.

This meal prep cookbook includes:
  • 8 Meal Prep plans—Start off easily with basic 3-recipe plans and work your way to more fast and efficient 6-recipe plans.
  • 75 Flavorful recipes—Enjoy Cinnamon-Roasted Sweet Potatoes, Easy Sheet Pan Chicken Fajitas, Crunchy Rainbow Salad with Thai Peanut Dressing.
  • Easy, balanced eating—Portion out the veggies, protein, and carbs on your plate to promote steady energy levels and sustainable weight loss.

Stay on track to your weight loss goals with the perfectly portioned meal prep plans in this healthy cookbook.
Read more Read less
Previous page
  1. Print length
    194 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    October 29, 2019
  5. Dimensions
    7.5 x 0.7 x 9.25 inches
  6. ISBN-10
    1641525444
  7. ISBN-13
    978-1641525442
  8. See all details
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Popular Highlights in this book
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  1. Aim for two fistfuls of vegetables at each meal, for at least two meals a day.
    Highlighted by 261 Kindle readers
  2. Aim to get a minimum of 25 grams and 40 grams of fiber, for women and men respectively.
    Highlighted by 164 Kindle readers
  3. Most people don’t need to eat less but, rather, they need to change what they eat.
    Highlighted by 154 Kindle readers
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From the Publisher

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Meal Prep,weight loss books,healthy cookbook,meal planner,meal prep cookbook

Create a consistent, healthy new lifestyle with:

Meal Prep,weight loss books,healthy cookbook,meal planner,meal prep cookbook

Meal Prep,weight loss books,healthy cookbook,meal planner,meal prep cookbook

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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.

Editorial Reviews

Review

“Most people know the WHY and WHAT behind weight loss and eating well, but don’t know where to start. Kelli’s well-organized, easy-to-follow meal prep plans teach you the HOW behind realistic and sustainable methods to make healthy cooking fit within your busy lifestyle. Kelli’s realistic approach to weight loss and flexible meal plans based on real food will give you tools for long-term success.”—Kath Younger, RD, owner of Katheats.com

“Kelli is a master at meal planning and meal prepping in a way that is efficient, simple, and cost-effective for people with busy lives. Whether you work hectic hours or have a family to manage along with holding down a job, Meal Prep for Weight Loss is an ideal resource for busy professionals who want to take more control of their meals and weight. You’ll save time, money, and calories by following the plans and recipes provided.”—Mandy Enright, MS, RDN, RYT, corporate wellness specialist at Team with ME: Nutrition & Fitness Consulting

“This book is a staple for anyone wanting to meal prep their way to reaching their goals! Kelli does an excellent job explaining meal prep with step-by-step instructions, making it easy and relatable for anyone. If you have weight loss goals, or simply want to live a healthier life and make meal planning simple and straightforward, this book is a must-have for your cookbook library!”—Tveen Verano MPH, RD

About the Author

KELLI SHALLAL, MPH, RD, CPT, CLT, is a certified personal trainer and a registered dietitian with a master’s degree in public health. She is also the author behind the healthy living blog Hungry Hobby, the author of Meal Prep for Weight Loss, and the owner of the healthy meal planning company What to Eat? Meal Plans. Follow her on Instagram @hungryhobbyRD.

Product details

  • Publisher ‏ : ‎ Rockridge Press (October 29, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 194 pages
  • ISBN-10 ‏ : ‎ 1641525444
  • ISBN-13 ‏ : ‎ 978-1641525442
  • Item Weight ‏ : ‎ 1.35 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.7 x 9.25 inches
  • Customer Reviews:
    4.4 4.4 out of 5 stars 2,512 ratings

About the author

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Kelli Shallal RD

Kelli Shallal RD

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Hi! My name is Kelli Shallal, MPH RD, I'm a Registered Dietitian and personal trainer based in Phoenix, Arizona. I received my Master's of Public Health from Loma Linda University in 2013 and became an RD shortly after that. Before I became a dietitian, I had NO IDEA how to cook or what healthy food was. In fact, I'd never seen green beans that weren't served in a can until I was 23! (Oh, and did I mention those canned green beans were served boiled with butter and sugar? Thanks to my very southern Grandma for that!)

My mission is to help you achieve a balance between healthy and happy. A healthy lifestyle should include healthy food, fitness, stress management, sleep, treats, participation in social gatherings, and happiness. Balance is a subjective word, but I want to help you find a place where you are enjoying your life but also taking care of your health.

At this point in my career through private practice, my blog, my books, and meal planning service, I've helped thousands of people lose weight, improve their GI health, balance their hormones, and get organized in the kitchen. I can't wait to help you on your healthy living journey too!

Customer reviews

4.4 out of 5 stars
4.4 out of 5
2,512 global ratings
Author does not understand gluten free
3 Stars
Author does not understand gluten free
And that's concerning from a registered dietitian. Several recipes are for farro, but are also marked as gluten free. Farro is a type of wheat. Her standard "gluten-free, but check your own ingredients to make sure" doesn't really make up for the fact that farro is called a gluten-free grain twice in her book.(and I've only briefly skimmed a handful of recipes so far.) That glaring of an error makes me question every recipe in the book. That being said, I'll probably keep the book since it was on sale and I'm experienced enough to recognize mistakes like that.
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Top reviews from the United States

April
5.0 out of 5 stars Great resource
Reviewed in the United States on March 22, 2024
Verified Purchase
I wanted to begin meal prepping so I bought this book for helpful ideas. We tried several and there are some that I use every week. The recipes are simple and the ones we have tried are delicious. The only critique I have is that I wish every recipe had a photo.. I ended up buying this book for my mom and sister as well
3 people found this helpful
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Danylle
5.0 out of 5 stars I've lost 15 lbs and I'm still using this book
Reviewed in the United States on November 11, 2023
Verified Purchase
I love this book. I was a member of WW and I briefly tried Noom. These were tedious and didn't work for me because they didn't fit my life style. I needed a way the cook healthy interesting food 1 to 2 times a week. This way I can have more free time to work, socialize, clean, and relax. With WW I felt like I was going to have to pay $30 a month for the rest of my life and spend the all of my time off preparing food to stay on their plan. Noom didn't offer recipes and for me, that was a major road block. I got this book and I have been delighted with it. It has a lot of variety, a plan for each week, and very importantly, a shopping list for each week as well. The book also giudes the cooking step by step so that I can finish my cooking in 2 hours. The food has been mostly delicious. I have lost 15 lbs so far using this book. The recipes have a lot of variety which keeps the food interesting. It would be great if she wrote another meal plan cook book, I would buy it in a minute!
50 people found this helpful
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Mischa
4.0 out of 5 stars Great recipes and intro to meal prepping
Reviewed in the United States on March 24, 2024
Verified Purchase
I was new to meal prepping and this book was an awesome start. There are a few recipes I really enjoyed and keep going back to.

I am not seeing any weightloss progress with this, so I think the calories are too high for my height and activity levels. I had not been tracking them as I was more focused on getting lots of fiber and veggies in. Just keep that in mind when you are portioning these out. But otherwise, you get really well balanced meals!
3 people found this helpful
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Yoshilovesfruit
5.0 out of 5 stars Easy, tasty and Filling
Reviewed in the United States on March 26, 2021
Verified Purchase
This is the first meal prep "diet" book that has made a big difference. I put diet in quotes, because nothing is off limits. I can eat like this for the rest of my life.

I love how meal prep is slowly ramped up from one week to the next. If you are cooking for a family, it's easy to double the recipes as well. After a few weeks, you'll be doing major meal prep and it will be like a natural extension of your life. I have a tendency to jump in with bug changes, get overwhelmed and stressed over time. Not with this book. She makes sure to start with baby steps.

The food is also tasty and filling! Calorie wise I've cut back following her meal plans, and I feel satisfied after a meal. Even better, I get hungry after four to 6 hours later. You know, regular mealtimes! I've cut snacking down a ton because o just don't get hunger pangs.

When I first saw the recipes I was tempted to alter some of them but am glad I stuck with it. The yogurt parfaits, one of the first breakfasts you'll make, have almond butter in them. It works so well!!! Very tasty and, I believe, makes it more filling. I'm not a fan of homogeneous yogurt, I like different flavors, so I just drizzle the almond butter on top instead of mixing it it. She also gives advice on how to increase calories or sub out common allergens.

Before each week, there is a shopping list, with amounts needed for each meal prep. The easiest shopping experience ever. No thinking needed.

If you want to save money, eat healthier and get yourself to a healthier weight, I highly recommend this book. Especially if you feel tired and overwhelmed just thinking of how to change your habits, this book takes all the guess work out and the author, being a registered dietitian, puts together very filling, nutritious meals.
86 people found this helpful
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Carolyn Nickles
3.0 out of 5 stars Author does not understand gluten free
Reviewed in the United States on April 5, 2024
Verified Purchase
And that's concerning from a registered dietitian. Several recipes are for farro, but are also marked as gluten free. Farro is a type of wheat. Her standard "gluten-free, but check your own ingredients to make sure" doesn't really make up for the fact that farro is called a gluten-free grain twice in her book.(and I've only briefly skimmed a handful of recipes so far.) That glaring of an error makes me question every recipe in the book. That being said, I'll probably keep the book since it was on sale and I'm experienced enough to recognize mistakes like that.
Customer image
Carolyn Nickles
3.0 out of 5 stars Author does not understand gluten free
Reviewed in the United States on April 5, 2024
And that's concerning from a registered dietitian. Several recipes are for farro, but are also marked as gluten free. Farro is a type of wheat. Her standard "gluten-free, but check your own ingredients to make sure" doesn't really make up for the fact that farro is called a gluten-free grain twice in her book.(and I've only briefly skimmed a handful of recipes so far.) That glaring of an error makes me question every recipe in the book. That being said, I'll probably keep the book since it was on sale and I'm experienced enough to recognize mistakes like that.
Images in this review
Customer image
Customer image
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Mary Lynne Woods
5.0 out of 5 stars Good book
Reviewed in the United States on March 30, 2024
Verified Purchase
Great book to get good meals!! Great buy.
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Jamie L
5.0 out of 5 stars Great Recipe Book for Weight Loss or Just Healthy Eating
Reviewed in the United States on December 26, 2023
Verified Purchase
This book has a lot of really delicious recipes and is great for if you are looking for recipes to help with weight loss or just healthier recipes. A picture and the nutritional information is provided with each recipe, as well as suggestions of what to do if you want to add more calories. There's a variety of different meals in here and something for everyone. I not only have this book myself but have bought it for others who told me they were looking to eat healthier.
5 people found this helpful
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Amazon Customer
3.0 out of 5 stars Warning
Reviewed in the United States on March 24, 2024
Verified Purchase
If you have nut allergy or dairy intolerance, this book will be useless to you. It will not be in my kitchen library. Offered it to multiple people, they politely declined after looking through it.
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Top reviews from other countries

Kindle Customer
5.0 out of 5 stars So excited
Reviewed in Canada on February 11, 2024
Verified Purchase
Haven't tried the recipes yet. But I went threw the whole book it looks easy, affordable and delicious recipes. I have 2 more months on my shake diet, and then this book is my next step to continue my weight loss journey.
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Best Book Reader
5.0 out of 5 stars awesome
Reviewed in the United Kingdom on August 7, 2022
Verified Purchase
A really good selection of recipes to get started on meal prepping. Can’t wait to get started. Read this book!
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B
5.0 out of 5 stars Great book
Reviewed in Australia on April 7, 2024
Verified Purchase
Delicious recipes. Good quality
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Ken
5.0 out of 5 stars Lots of good and easy recipes
Reviewed in Canada on January 17, 2024
Verified Purchase
I bought this book with hopes to eat healthy and not be so rushed to make dinner and this book has done exactly that! I have a picky fiancé as well and he has yet to complain about a meal from the book, my 1 year old son also has enjoyed the meals as well. I would definitely recommend purchasing this book!
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Mrs Siobhan Connell
5.0 out of 5 stars Great meal prep book!
Reviewed in the United Kingdom on May 12, 2020
Verified Purchase
This book is very easy to follow even for the most reluctant of cooks like myself! The recipes are tasty and simple and I have found it helps you think about food differently in a more healthy way. The only downside is it's written for the American market so most of the measurements are in cups. My husband is American so we use cups anyway but they can be easily converted into g and kg.
All said it's well worth getting!
6 people found this helpful
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