The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go
(as of Jan 11,2023 18:48:00 UTC – Details)
From the Publisher
Sample Recipe: Healthy Quinoa Salad
Serves 4 | Prep Time: 5 Minutes | Cook Time: 20 Minutes | Dairy-Free, Nut-Free, Gluten-Free, Vegan
Need a light side for a Mediterranean meal? This quinoa salad has you covered. With red bell pepper, onion, cucumber, and mint, it’s a refreshing grain dish that also works well as a healthy take-to-work lunch.
1. In a medium saucepan, bring the vegetable broth to a boil.
2. Add the quinoa, cover, and reduce the heat to medium-low. Cook for about 15 minutes, or until all liquid is absorbed.
3. In a medium bowl, combine the quinoa, bell pepper, onion, cucumber, mint, lime juice, and olive oil. Season with salt and pepper, and mix well.
4. Divide the salad evenly among 4 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 5 days.
Bulking: Top this grain salad with diced chicken or steak to make it more filling and add extra protein.
Per serving: Calories: 165; Fat: 9g; Protein: 5g; Total Carbs: 18g; Net Carbs: 16g; Fiber: 2g; Sugar: 2g; Sodium: 194mg
1 cup (240 ml) vegetable broth
1/2 cup (85 g) quinoa, rinsed
1/2 red bell pepper (75 g), chopped
1/2 medium onion (60 g), chopped
1/4 English cucumber (50 g), peeled, seeded, and chopped
2 tablespoons (22 g) finely chopped fresh mint
Juice of 1/2 lime (30 ml)
2 tablespoons (30 ml) extra virgin olive oil
ASIN : B07QQ46Q1Z
Publisher : Rockridge Press (May 7, 2019)
Publication date : May 7, 2019
Language : English
File size : 4626 KB
Simultaneous device usage : Unlimited
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
X-Ray : Enabled
Word Wise : Enabled
Print length : 303 pages
Lending : Enabled