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EASY MEAL PREP RECIPE GUIDEEASY MEAL PREP RECIPE GUIDEThis eBook has been put together as a tool you can use in your businessto help you and your clients nail their transformation! As a PersonalTr a i n e r, w e u n d e r s t a n d t h a t y o u r f o c u s i s m a s t e r i n g t h e a r t o f c o a c h i n gand helping your clients reach impactful and sustainable goals.W i t h d i e t m a k i n g u p AT L E A S T 8 0 % o f t h e e q u a t i o n f o r a s u c c e s s f u l a n dsustainable transformation, you know better than anyone how importantit is for your clients to nail their nutrition. Our mission is to improvethe health and wellbeing of men and women around the world throughh e a l t h y, n u t r i e n t d e n s e a n d d e l i c i o u s m e a l s m a d e s i m p l e , c o n v e n i e n t , a n daccessible for everyone.This eBook has been created for you to share with your clients to assistyou in educating them on how to cook and prepare food in the kitchen, andtransform these ingredients into delicious and easily adaptable meals thatare easy to track. Designed to accompany your coaching experience, youcan use this book as a way to help your clients plan and prepare exciting,macro-friendly meals that will help them chase and achieve their goals.THIS EBOOK IS:E a s y t o f o l l o w, s i m p l e t o u n d e r s t a n dA guide to preparing macronutrients in a way that is easy trackA manual to cook for one or a familyFilled with easy recipes to help your clients plan their weekly menu2
EASY MEAL PREP RECIPE GUIDEHOW TO USE THIS EBOOK FOR YOUR BUSINESS:U s i n g a n o n l i n e P D F s p l i t t e r, s p l i t t h i s e b o o k f r o m p a g e X t o p a g e X , r e m o v i n g t h i s i n t r o d u c t o r y p a g e .In the space provided in the header of each page, add your own logo.Spend some time with your clients in week 1 discussing the importance of preparing nutritious meals that alignwith their goals and take them through this ebook.WANT TO BUILD YOUR BRAND?Yo u a r e n o w p a r t n e r i n g w i t h C h e f J o r d a n H a r t l e y H e a l t h t o e n s u r e y o u r c l i e n t s a r e e a t i n g d e l i c i o u s , c h e f - d e s i g n e dand made recipes in accordance with their health and wellness goals!Encourage your clients to snap and share their meals on social media so that everyone can see what an epic timethey’re having on their health & wellness experience with you and asking them to tag you and @Jordanhartleyhealth!Split this document removing this and previous pages3
EASY MEAL PREP RECIPE GUIDEEASY MEAL PREP RECIPE GUIDEBy Jordan Harltley healthPAGE NO.Creating the ultimate meal---------------------5Tracking your food -----------------------------6Pyramid ------------------------------------------7Cooking techniques ----------------------------10R o a s t i n g Ve g - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -1112Ve g a n p r o t e i n s - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 10 Steps to the perfect breast ---------------Recipes ------------------------------------------13155
EASY MEAL PREP RECIPE GUIDEC R E AT I N G A M E A L P L A NFirst and foremost - know your shit - or at least the basics. Getacquainted with different types of produce. Know the differenceb e t w e e n c h i c k e n b r e a s t a n d c h i c k e n t h i g h . Ta k e t i m e t o l e a r nsimple things like the difference in fat content between salmonand barramundi, and the fact that 1Tbsp of olive oil equatesto 120 calories! We aren’t saying you need to know absolutelyeverything, we just want you to have enough knowledge to takecharge, rather than feeling overwhelmed!To g e t h e r , w e w a n t e d t o m a k e t h e p r o c e s s o f c o o k i n g m e a l s e a s i e rfor you, so we have created a pyramid of food to make it reallyeasy for you to come up with your own menu. It will allow you tohave some fun with food without compromising your goals.6
EASY MEAL PREP RECIPE GUIDETRACKING YOUR FOODThe most important thing to remember when it comes to weighing/tracking your food is to keep itconsistent. If you prefer to weigh your food cooked, then make sure you weigh it cooked all the time. Itis also important that you track the same food item consistently - for example, pick the same brand ofchicken breast and track that always. This is the easiest way to ensure you are tracking as accuratelyas possible, it is also a way for you to enjoy eating out without getting too stressed.7
EASY MEAL PREP RECIPE GUIDEHOW TO USE THE PYRAMIDProtein: cookedwithoutoil,refertothe fat section to choose yourPROTEINchoice of oil to cook withCARBSPEANUTSCOCONUTHEMP AUCEHERBS/SPICESA R O M AT S / S A U C EThe meal guide that we have put together for you is all in cooked weights, we find this the easiest wayto track. The top of the pyramid makes up the most important part of the meal, from there, you canwork your way down to the bottom, picking one item from each section. From here, you can then referto our recipe examples, substituting ingredients from the pyramid where you prefer! The idea of thisis to play around with the recipes, have fun, and add in as much variety as possible. After all, dietingis much easier when you are actually enjoying the foods you are eating, rather than cooking the samemeals day in and day out!Within the pyramid we have created it so each meal you create adds up to between 400-420 calories,making them super easy for you to track.8
EASY MEAL PREP RECIPE GUIDEPROTEINCARBSFATC h i c k e n150gCooked Brown rice100gCoconut cream30gW h i t e f i s h140gCooked white rice100gOlive oil¾ TbspP r a w n s140gCooked white rice pasta90gButter12g ButterS a l m o n9 0 gWhite potato boiled9 0 gGhee12g ButterSweet potato boiled125gCoconut oil¾ TbspTo f uTe m p e h100gPumpkin baked325gSesame oil¾ TbspTe x t u r e d V e g e t a b l e75gCooked quinoa100gPeanuts10gL e a n S t e a k140gWhite wrap1 wrapAlmonds10gL e a n B e e f m i n c e120gOats30gHemp seeds10gPork100gWhite bread2 slicesAvocado30gEggs3Curry paste20gEgg Whites140gCheese15gProtein powder30gPeanut butter15gAlmond butter15gCoconut yoghurt30gProtein rehydrated (TVP)9
EASY MEAL PREP RECIPE GUIDEHERBS/SPICES/A R O M AT SVEG1 Cup max or half half ofyour preferred ingredientSAUCE1 Tbsp of each or ½ halfif neededuse as desiredGreen beansSesame seedsSoy sauceBok choyMixed herbsCoconut aminosBaby spinachGinger powderBbq sauceBroccoliniCurry powderTo m a t o s a u c eEggplantPaprikaMustardCapsicumChilli flakesPeri peri mayoCarrotsMexican spiceTo m a t o r e l i s hTo m a t o e sPasleyOyster sauceLettuceThymeFish sauceMushroomsGingerBananaGarlicMixed ushroomsPeasShallots10
EASY MEAL PREP RECIPE GUIDECOOKING TECHNIQUESSautéing:To f r y q u i c k l y , t y p i c a l l y w i t h s o m e f a t .Frying:Ty p i c a l l y d o n e i n a s h a l l o w p a n w i t h a g e n e r o u s a m o u n t o f f a t .Baking:To h e a t w i t h o u t d i r e c t e x p o s u r e t o f l a m e .Poaching:To s i m m e r i n l i q u i d / w a t e r .Blanching:To b o i l i n w a t e r t h e n s u b m e r g e i n i c e - c o l d w a t e r t o h a l t t h e c o o k i n g p r o c e s s .Steaming:To p l a c e a b o v e b o i l i n g w a t e r a n d u t i l i s e t h e s t e a m t o c o o k t h e f o o d .11
EASY MEAL PREP RECIPE GUIDE3 W AY S T O R O A S T V E G E TA B L E ucanroasttheindividualvegetables on separate trays and combine them table is cooking and pull each vegetable from theoven when it’s done.Pair“vegetablefriends”:S e c o n d l y, y o u c a n p a i r t o g e t h e r “ v e g e t a b l e f r i e n d s ” —ones that roast at roughly the same rate. For instance,y o u c o u l d r o a s t c a u l i f l o w e r a n d b r o c c o l i t o g e t h e r, o rbutternut squash with potatoes. Combine these on thes a m e b a k i n g s h e e t a n d r o a s t t h e m t o g e t h e r. I f t h ebaking sheet is getting crowded, split them betweentwo sheets.Roasting instages:Third, you can add different vegetables to the bakingsheet in stages — start roasting the hardest, longestc o o k i n g v e g e t a b l e s f i r s t , a n d t h e n a d d s o f t e r, q u i c k e r cooking vegetables later on. If the baking sheet startsto get full, split the vegetables between two pans soyou don’t crowd them. Aim to have all the vegetablesfinish roasting around the same time, and remember:A little extra roasting time is unlikely to hurt.12
EASY MEAL PREP RECIPE GUIDECOOKING HACKS FOR VEGAN PROTEINSTo f u a n dTe m p e hThese are great fried in a pan with a splash of oliveEdamameBeansGreat steamed or blanched and seasoned with salt.Chia SeedsPerfect for soaking in liquid for use a pudding or aoil.binding agent, or as a crumb for tofu.Q u i n o a , S o y,BuckwheatBoiling is the best option for these.LegumesThese can be brought in a can, however soaking themovernight and boiling them the next day is the easierway to cook them.LentilsBest served soaked overnight and boiled, or if they arer e d l e n t i l s t h e y c a n b e c o o k e d s t r a i g h t a w a y, m a k i n gsure to continually add water whilst cooking.ProteinPowderGreat for shakes, baking with and adding to oats orcoconut yoghurt.13
EASY MEAL PREP RECIPE GUIDE10 STEPS TO THE PERFECT BREASTPoached chicken is my absolute favorite way to cook chicken as it keeps the protein super moist andinvolves no fat in the cooking process - making it super easy to track! In addition to this, it is alsoeasy to cook in bulk and then flavour individually to suit whatever you have on the menu!H E R E A R E M Y 1 0 S T E P S T O T H E P E R F E C T B R E A S T:1.F i n d y o u r s e l f a g o o d b u t c h e r, w h y ? B e c a u s e I b e l i e v e i t i s i m p o r t a n t t o k n o w w h e r e y o u r m e a tis coming from and if it is full of water and hormones. Buying from a butcher also means youcan buy exactly the amount you need - saving you money and food waste in the long run!2.Once you have picked yourself the perfect breast, look at the size of it - is it huge? If it isand you are poaching more than one cut them in half, or into a more reasonable size for achicken breast. By doing this you are ensuring that all your chicken will cook at even rates.3.Yo u w a n t t o f i n d y o u r s e l f a d e e p p o t . I d o t h i s s o t h e b r e a s t s h a v e r o o m t o m o v e a n d a r e n ’ t4.Bring that pot of water to the boil.5.Once the water is boiling, drop the chicken breast in.6.Once the chicken has been added the water will stop boiling and will naturally drop to acramped and squished.s i m m e r. We w a n t t o b r i n g t h e c h i c k e n b a c k u p t o a b o i l , w h i c h w i l l t a k e r o u g h l y 3 - 5 m i n u t e s .I r e c o m m e n d s e t t i n g a t i m e r a s t h i s i s t h e i m p o r t a n t p a r t ! ! ! Yo u w a n t t o l i t e r a l l y b r i n g t h ewater JUST back to the boil and then turn the heat right down to the lowest possible flame.14
EASY MEAL PREP RECIPE GUIDE7.Reset your time for another 5 minutes and watch those breasts like a hawk - you do NOT want8.Once your 5 minute timer has gone off, turn the heat off and let the chicken stand for another9.Once your timer goes off, take the chicken out of the water too cool.10.the water to boil again, a rolling simmer is perfect.5 m i n u t e s i n t h e w a t e r.Store the breast in an airtight container and keep it whole, this will help to retain moisture.When ready to construct your meals, slice chicken and flavour your chicken as needed.I hope this quick little 10 step guide meansyou never have to eat dry chicken again!15
EASY MEAL PREP RECIPE GUIDERECIPES16
EASY MEAL PREP RECIPE GUIDEGREEN POWER BOWL WITH QUINOA AND BROCCOLIINGREDIENTSDRESSINGBoiled Eggs1 Clove minced GarlicCooked quinoaSalt and pepperCup baby spinachSprouts1/2 LemonHemp seedsCup broccoliMETHOD:1.S e t y o u r s e l f u p w i t h a c h o p p i n g b o a r d a n d 1 s m a l l p o t o f b o i l i n g w a t e r.2.Cut your broccoli into small pieces, and blanche in the boiling water for 1minute, drain and place under cold water to cool.3.Grab yourself a large bowl, place the baby spinach on the bottom as yourbase.4.Now begin to build your bowl, add your broccoli to one side and rest theeggs next to them, now the quinoa and finish it off with your sprouts.5.L a s t l y, q u i c k l y m a k e y o u r d r e s s i n g b y s q u e e z i n g t h e l e m o n i n t o a s m a l lb o w l , a d d i n g t h e m i n c e d g a r l i c , s a l t a n d p e p p e r, s t i r w e l l a n d d r e s s .6.To F i n i s h s p r i n k l e w i t h h e m p s e e d s .17
EASY MEAL PREP RECIPE GUIDEEGGWHITE PANCAKE WITH ALMOND BUTTER AND BLUEBERRIESINGREDIENTSEgg whitesBlueberriesAlmond butterSteviaCoconut oilCinnamon to tasteMETHOD:1.Heat a large pan with your coconut oil, once the pan is hot pour yourwhites in and listen it sizzle.2.Let the whites bubble and begin to rise, once you see all liquid disappearslowly lift the edges to unstick them.3.Now flip your pancake and cook for 1 more minute, fold the pancake backonto itself twice and place on your plate.4.While the pan is still hot, sauté the blueberries for 2 minutes with a splasho f w a t e r.5.Yo u c a n a d d t h e b l u e b e r r i e s t o t h e p a n c a k e n o w , a l o n g w i t h t h e a l m o n db u t t e r, s t e v i a a n d c i n n a m o n a s y o u r t o p p i n g18
EASY MEAL PREP RECIPE GUIDEB A N A N A P R O T E I N O AT SINGREDIENTSOatsBanana ProteinCup Almond MilkC o c o n u t Yo g h u r tCup Mixed BerriesCinnamon1 Tbsp Sugar Free MapleSyrupMETHOD:1.Combine everything in a bowl and stir well. Cover and place in the fridgefor up to 2 hours.19
EASY MEAL PREP RECIPE GUIDEPOACHED CHICKEN, MASH AND BROCCOLIINGREDIENTSWhite PotatoesCup BroccoliButterSalt & Pepper1 Tbsp Mixed HerbsMETHOD:1.F i l l a m e d i u m s i z e d p o t w i t h c o l d w a t e r. P e e l a n d c h o p t h e p o t a t o e s t h e nplace in the pot. Place the pot on the heat and cook potatoes.2.While the potatoes are cooking, fill another medium-sized pot with waterand bring to the boil for your broccoli; when blanching, you want the waterto come to a rolling boil. Add your broccoli and cook for 45 second beforet a k i n g o u t a n d p l a c i n g s t r a i g h t i n t o a b o w l o f i c e c o l d w a t e r.3.Once your potatoes are cooked, drain them and add back to the pot.Season with salt & pepper and add butter before mashing well.4.Let all your ingredients cool properly before packing them into your mealprep containers, finishing it by adding the mixed herbs as a garnish.20
EASY MEAL PREP RECIPE GUIDES T E A K , P O TAT O A N D G A R L I C G R E E N SINGREDIENTSSteak1 Ts p G a r l i cGreen beansMixed herbsWhite potatoesBroccoliniWhite potatoes1 Tbsp sage finely slicedSalt and pepperButterMETHOD:1.To b e g i n , s e t y o u r s e l f u p o n a c h o p p i n g b o a r d , t o p a n d t a i l y o u r g r e e nbeans and slice the woody ends off the broccolini.2.Now place a medium sized pan onto the heat, season your steak on bothsides. Once the pan is really hot add the steak, cook for 4 minutes on oneside and flip to cook for another two minutes. Before taking off the heatand leaving to rest for 6 minutes.3.While the steak is resting using the same pan throw your veggies in witht h e g a r l i c , s a l t a n d p e p p e r. S a u t é i n g f o r 4 m i n u t e s .4.To f i n i s h a d d y o u r c o o k e d p o t a t o e s , b u t t e r a n d s a g e , t o s s w e l l .5.To s e r v e , p l a c e g r e e n s o n y o u r p l a t e a n d c a r v e y o u r m e a t i n t o s t r i p slaying nicely across the greens.21
EASY MEAL PREP RECIPE GUIDET O M AT O B A K E D M E AT B A L L S W I T H R O A S T M U S H R O O M SA N D R I C E PA S TAINGREDIENTSBeef mince1 Ts p C u m i n1 Clove garlic crushedRice pastaTinned tomatoesMushrooms quartered1 Ts p o l i v e o i lRed capsicum dicedSalt and pepperMETHOD:1.Preheat the oven to 180 degrees.2.I n a b o w l a d d m i n c e , c r u s h e d g a r l i c , c u m i n s a l t a n d p e p p e r. M i x t h i s w e l land then roll into 4 balls.3.L i n e a b a k i n g t r a y w i t h p a p e r a n d p l a c e m e a t b a l l s o n t h e t r a y, c o v e r w i t htomatoes, capsicum and mushrooms. Roast for 12-14 minutes or untilcooked through.4.Serve with rice pasta and baby spinach or rocket.22
EASY MEAL PREP RECIPE GUIDEFRIED RICEINGREDIENTSDRESSINGMince½ Tbsp Soy SaucePeas1 Ts p F i s h S a u c eRed OnionShallotsCooked Rice1/2 Tbsp Sesame Oil½ Tbsp Oyster Sauce1 Ts p G i n g e r a n d G a r l i c ,finely chopped1 Tbsp lime juiceChilli, as desiredMETHOD:1.Start with a small bowl, add your dressing ingredients into it and mix well.Set this aside.2.In a pan add the sesame oil and red onion sauté for 4 minutes beforeadding your chicken mince cook chicken until liquid evaporates.3.Next you want to deglaze the pan, do this by pouring your dressing intothe pan and using your wooden spoon move it around the bottom of thepan.4.Now add your peas and rice, and stir well.5.To f i n i s h , m a k e a w e l l i n t h e c e n t r e o f t h e p a n a n d c r a c k t h e e g g , c o o k f o ra few minutes before breaking it up and mixing through.6.Garnish with spring onions, enjoy!23
EASY MEAL PREP RECIPE GUIDEWHITE FISH WITH ASIAN STIR FRIED GREENS AND BROWN RICEINGREDIENTSDRESSINGWhite fish1 Tbsp soy sauceBok choy1 Ts p g i n g e r g r o u n dCooked brown riceGreen beansSesame oilSesame seeds1 Ts p f i s h s a u c e1 Ts p g a r l i c g r o u n d½ Ts p c h i l l i f l a k e sSpring onionMETHOD:1.Put a large non stick pan onto a low heat, while your pan is heatingprepare your veg and sauce.2.To p a n d t a i l b e a n s , a n d c h o p t h e r o o t s o f f t h e b r o c c o l i n i .3.To M a k e t h e s a u c e , g r a t e g i n g e r a n d g a r l i c i n t o a b o w l a n d t h e n w h i s k i nthe rest of the ingredients.4.Now that you pan is hot add sesame oil and begin to cook the salmon.After 4 minutes flip your salmon and add your veg to the same pan. Beginto sauté the veg and finish cooking the salmon.5.To f i n i s h d e g l a z e t h e p a n w i t h t h e s a u c e a n d s e r v e w i t h b r o w n r i c e ,sprinkling with sesame seeds.24
EASY MEAL PREP RECIPE GUIDEB A K E D S A L M O N W I T H L E M O N D R E S S E D P O TAT O E S A N D B R O C C O L I N IINGREDIENTSSalmonOlive oil1 Garlic clove slicedSalt and pepper1 Sprig thymeWhite potatoesMixed herbs½ LemonBroccoliniMETHOD:1.Preheat the oven to 200 degrees.2.Firstly prepare you veg. Peel your potatoes and cut into quarters, placei n a p o t a n d c o v e r w i t h c o l d w a t e r. C o o k t h e p o t a t o e s u n t i l t h e y a r eparboiledpar- boiled (not to soft but still slightly firm)3.Once potatoes are cooked, season with salt, herbs and dress with oliveoil. Place into hot oven and roast until crispy 30 minutes4.N o w p r e p a r e y o u r b r o c c o l i n i , c h o p o f f w o o d y e n d s a n d s e t a s i d e . Yo u c a nlightly steam them or you throw into the same tray the fish is going to gointo.5.F o r t h e f i s h , s e a s o n w e l l a n d p l a c e o n t o a t r a y, s l i c e t h e g a r l i c a n dpick thyme leaves sprinkling on top. Place into the oven and cook for 8minutes, along with broccolini.6.Once potatoes are cooked, dress in the lemon juice and serve with fishand broccolini.25
EASY MEAL PREP RECIPE GUIDEV E G A N G R E E N C U R RY W I T H P O TAT OINGREDIENTSH a r d To f uPotatoGreen capsicumChopped peanutsEggplantGreen curry pasteBaby spinachCoconut creamMETHOD:1.First step is to cut the potatoes into cubes and place a medium sized poton the stove covering the potatoes with 1.5 cups of water and begin tocook.2.While the potatoes are cooking, chop all veg and tofu into a medium dicethat is roughly the same size as the potatoes.3.Now place a deep dish pan onto the stove and begin to heat, once the panis hot add your curry paste and cook out.4.Next add the capsicum and eggplant, once the veg has started to gainsome colour turn up the heat and add the tofu, searing until it has gaineds o m e c o l o u r. F i n i s h t h i s b y a d d i n g t h e c o c o n u t c r e a m .5.Drain your potatoes, and add to the pan.6.Cook out for another 15 minutes letting the sauce reduce before takingoff the heat.7.Serve on top of the baby spinach leaves and sprinkle with your chopped26
EASY MEAL PREP RECIPE GUIDEVEGAN TEMPEH CURRYINGREDIENTSF i r m Te m p e h½ TSP Ginger PowderOnion (chopped)Pinch Salt and PepperOlive OilClove Garlic (minced)1 Tbsp Curry PowderCoconut MilkFresh Coriander(to garnish)METHOD:1.Heat 1/2 tbsp olive oil in a large pot over a medium flame.2.Add sweet potatoes, onion and garlic and simmer for 6 minutes, untilonions are soft.3.A d d t h e c u r r y p o w d e r, g i n g e r, p e p p e r a n d c o c o n u t m i l k , s t i r w e l l a n dsimmer for 15 minutes.4.In the meantime, heat 1/2 tbsp oil in a separate pan over medium heat.5.Add tempeh and sprinkle the salt on top. Stir occasionally while cookingfor 3 minutes.6.Remove tempeh from heat and set aside.7.After the curry was done simmering (after about 15 minutes), the potatoess h o u l d b e t e n d e r.8.Once done, add the tofu and mix well.peanuts.27
The most important part about achieving the best results is enjoying theprocess, food for us is about love and connection. A beautiful way forall of us to nourish our bodies, through this guide I hope you achieveyour desired results and get yourself into kitchen cooking!Don’t forget to snap your food shots and #cookwithme andtag @jordanhartleyhealth so we can share all your creations.Enjoy!
the health and wellbeing of men and women around the world through healthy, nutrient dense and delicious meals made simple, convenient, and . Filled with easy recipes to help your clients plan their weekly menu. 3 ES MEL PREP RECIPE GIDE HOW TO USE THIS EBOOK FOR YOUR BUSINESS:
