Low-Calorie Meal Prep Cookbook: 75 Recipes to Simplify Your Meals

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(as of Oct 10, 2022 13:16:16 UTC – Details)

From the Publisher

Sample Recipe: Mango Chia Pudding

Prep Time: 10 minutes, plus 1 hour to chill | Serves 5 | Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Vegan

Chia is a modern-day superfood. One ounce of chia seeds (approximately 2 tablespoons) contains 4 grams of protein, as well as omega-3 fats, fiber, antioxidants, iron, and calcium. Considering those facts, it makes sense that chia is the ancient Mayan word for “strength.”

Instructions:

1. In a bowl, add the chia seeds, coconut milk, water, honey, vanilla, and salt. Stir to combine, then cover and refrigerate for 1 hour. Remove the bowl from the refrigerator, stir again, and set aside.

2. In each of 5 meal prep containers, layer 1/2 cup mango and 1/3 cup chia pudding. Top with 1 tablespoon of coconut flakes.

Tips:

STORAGE: Store in the refrigerator for up to 3 days.

SUBSTITUTION: If you don’t like canned coconut milk, any other liquid, including water, regular milk, or other nondairy milks, will work well; just use 2 cups of liquid for every 1/2 cup of chia seeds.

PER SERVING: Calories: 265; Fat: 16g; Protein: 5g; Carbohydrates: 29g; Fiber: 10g; Sugar: 16g; Sodium: 34mg

Ingredients: 1/2 cup chia seeds 1 (13.5-ounce) can reduced fat coconut milk 1/2 cup water 1 tablespoon honey 1 teaspoon vanilla extract Pinch coarsely ground sea salt 2 1/2 cups mango chunks, fresh or frozen 5 tablespoons unsweetened coconut flakes

Publisher ‏ : ‎ Rockridge Press; Illustrated edition (January 14, 2020)
Language ‏ : ‎ English
Paperback ‏ : ‎ 148 pages
ISBN-10 ‏ : ‎ 1646110269
ISBN-13 ‏ : ‎ 978-1646110261
Item Weight ‏ : ‎ 12.8 ounces
Dimensions ‏ : ‎ 7.4 x 0.5 x 9.2 inches