The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go

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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.

Instructions:

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

Ingredients:

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

Publisher‏:‎Rockridge Press (May 21, 2019)
Language‏:‎English
Paperback‏:‎200 pages
ISBN-10‏:‎1641523840
ISBN-13‏:‎978-1641523844
Item Weight‏:‎1.04 pounds
Dimensions‏:‎7.5 x 0.54 x 9.25 inches