Regional & International
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Downshiftology Healthy Meal Prep: 100+ Make-Ahead Recipes and Quick-Assembly Meals: A Gluten-Free Cookbook
#1 AMAZON BESTSELLER - PUBLISHER'S WEEKLY NATIONAL BESTSELLER - Discover an easier, more balanced way to meal prep as you whip up 100 fresh and healthy dishes that happen to be gluten-free, from the creator of the popular blog and YouTube channel Downshiftology.
"Lisa has revolutionized meal prep to be approachable, fresh, and easy, and her cookbook has everything you need to make healthy eating a breeze."-Emily Mariko, TikTok creator
Before Lisa Bryan began meal prepping several years ago as a way to save time and money, she quickly became tired of eating boring leftovers and wasting food. At the same time, she also wanted to "downshift" the too-fast pace of her life. So she flipped the script on meal prep by focusing on individual ingredients.
By prepping a handful of healthy ingredients at the start of the week, she learned that she could enjoy a variety of meals and snacks without getting bored. And she found she could control what she ate with more clarity: It became easy to eat more vegetables and simple proteins, eliminate processed foods and gluten (to manage her celiac disease), and reduce refined sugar. Her debut cookbook is packed with 100+ simple and ingenious big-batch recipes that can either be frozen or repurposed into totally different, delicious meals.
A dinner of Coconut Chickpea Curry with rice can be enjoyed the next day as a tostada at lunch, and a side of peas and crispy prosciutto becomes breakfast when you add a jammy egg on top. The recipes are all free of refined sugar, many are naturally anti-inflammatory, and dairy is minimal and optional. Lisa's approachable method for eating well and preparing meals with ease will inspire home cooks to downshift their lives, too, by making healthy meals without a fuss.
"Lisa has revolutionized meal prep to be approachable, fresh, and easy, and her cookbook has everything you need to make healthy eating a breeze."-Emily Mariko, TikTok creator
Before Lisa Bryan began meal prepping several years ago as a way to save time and money, she quickly became tired of eating boring leftovers and wasting food. At the same time, she also wanted to "downshift" the too-fast pace of her life. So she flipped the script on meal prep by focusing on individual ingredients.
By prepping a handful of healthy ingredients at the start of the week, she learned that she could enjoy a variety of meals and snacks without getting bored. And she found she could control what she ate with more clarity: It became easy to eat more vegetables and simple proteins, eliminate processed foods and gluten (to manage her celiac disease), and reduce refined sugar. Her debut cookbook is packed with 100+ simple and ingenious big-batch recipes that can either be frozen or repurposed into totally different, delicious meals.
A dinner of Coconut Chickpea Curry with rice can be enjoyed the next day as a tostada at lunch, and a side of peas and crispy prosciutto becomes breakfast when you add a jammy egg on top. The recipes are all free of refined sugar, many are naturally anti-inflammatory, and dairy is minimal and optional. Lisa's approachable method for eating well and preparing meals with ease will inspire home cooks to downshift their lives, too, by making healthy meals without a fuss.
Editorial Reviews
"Lisa has revolutionized meal prep to be approachable, fresh, and easy, and it has everything you need to make healthy eating a breeze, from the best storage containers to how to extend the life of your most finicky produce to the simplest way to whip everything together for a delicious weeknight meal. You'll be inspired to reorganize your pantry, stock your freezer, and take a trip to the farmers' market!"-Emily Mariko, TikTok creator
"Lisa's gorgeous cookbook will teach you the tips and tricks to make meal prep your superpower! With Downshiftology Healthy Meal Prep, no matter what life throws at you, a quick and wholesome meal is minutes away."-Michelle Tam, New York Times bestselling cookbook author and creator of Nom Nom Paleo
"Lisa's recipes are legit, and she does not mess around. Her cookbook delivers healthy recipes that are not only easy to make, but they're packed with whole-food ingredients you can feel good about."-Bobby Parrish, author and creator of FlavCity
"Lisa's approach is thoughtful, practical, and doable! This isn't just a cookbook but a resource for meal planning. Every time I open the book, I'm inspired to eat healthier and meal prep for my family."-Natasha Kravchuk, creator of Natasha's Kitchen
"Lisa is the queen of meal prep on social media! And now she's bringing her passion and expertise to this book to inspire and help you save time in the kitchen, eat a variety of colors, nutrients, and flavors, and reduce the stress of what to make for dinner!"-Yumna Jawad, creator of Feel Good Foodie
"Lisa had me hooked in the first few pages when she explained that meal prep is like having a buffet bar in your fridge-seriously, who wouldn't love that?! Not only are Lisa's meals completely doable and craveable, but her book is also an amazing resource for how to prep, store, freeze, and reheat an incredibly wide variety of foods."-Jenn Segal, Once Upon a Chef: The Cookbook and Once Upon a Chef: Weeknight/Weekend
"Lisa's gorgeous cookbook will teach you the tips and tricks to make meal prep your superpower! With Downshiftology Healthy Meal Prep, no matter what life throws at you, a quick and wholesome meal is minutes away."-Michelle Tam, New York Times bestselling cookbook author and creator of Nom Nom Paleo
"Lisa's recipes are legit, and she does not mess around. Her cookbook delivers healthy recipes that are not only easy to make, but they're packed with whole-food ingredients you can feel good about."-Bobby Parrish, author and creator of FlavCity
"Lisa's approach is thoughtful, practical, and doable! This isn't just a cookbook but a resource for meal planning. Every time I open the book, I'm inspired to eat healthier and meal prep for my family."-Natasha Kravchuk, creator of Natasha's Kitchen
"Lisa is the queen of meal prep on social media! And now she's bringing her passion and expertise to this book to inspire and help you save time in the kitchen, eat a variety of colors, nutrients, and flavors, and reduce the stress of what to make for dinner!"-Yumna Jawad, creator of Feel Good Foodie
"Lisa had me hooked in the first few pages when she explained that meal prep is like having a buffet bar in your fridge-seriously, who wouldn't love that?! Not only are Lisa's meals completely doable and craveable, but her book is also an amazing resource for how to prep, store, freeze, and reheat an incredibly wide variety of foods."-Jenn Segal, Once Upon a Chef: The Cookbook and Once Upon a Chef: Weeknight/Weekend
Readers Top Reviews
ChsmomChsmomSusiJ
I first want to say that this is an amazing cookbook. I know I’m going to use it often. The recipes are easy to follow, the photos are amazing and it’s packed with infor,action. This is why I’m giving it five stars. Having said that, my copy came damaged from shipping and was completely separated from the spine. The corners were also damaged. I know this is not the author’s fault, but I do want to give a buyer beware. This was shipped with other items and was not packed properly. This is a major issue with Amazon, I hope someday they will correct it.
E.ChsmomChsmomSus
I have been following Downshiftology for some time now, I love all her videos and super excited that she made a cookbook. I hope to make everything in this book. I have made a few things so far and they turned out delicious. The book is very nice, great instructions and pictures. I loved it so much that I purchased 6 more to give to my friends for galentines day and they love it.
Irma IvonneE.Chsm
Desde hace un buen tiempo ya que sigo a Lisa en su canal de Youtube y en su pagina downshiftology.com. Ella tiene ese don de hacer fácil y vistosas todas sus recetas. Y ahora con este libro, lleno de fotos, explicaciones claras y recomendaciones practicas para hacerte mas fácil y saludable la vida no podía esperar para tenerlo. Si quieres organizar tu semana con tiempos de comida, deliciosos , saludables y fáciles de preparar tienes que darle un vistazo a este libro!
MadglynIrma Ivonn
With a new year I am trying to eat healthier. I had been looking for a cookbook that would help me get in and out of the kitchen quickly since I hate to cook. Make meals healthy with real food and be able to know how long to store it. Hopefully be able to get off some medications including high blood pressure. This book is just what I was looking for. Well, sort of. It is great for quick easy meals and storage of real unprocessed food. She doesn't use flour or processed sugar. I can eat flour, but not a lot of coconut like coconut flour and from past experience it doesn't act like real flour likes to use up your liquids. But that isn't a deal breaker. Also she has a lot of shrimp and pork dishes that I don't eat that kind of meat. But as I said that isn't a deal breaker. She does give you options to change things up so with that being said it is exactly what I was looking for. Lots of color photos and explanations on how or why to do something. Love this book!
AnonymousMadglynI
I read and use a ton of cookbooks, including plenty of meal prep ones. This one really made an impact on how I cook. it’s very practical and I have found every single recipe I tried to be delicious (and easy). Our current favorites on weekly rotation are the turkey spinach patties, chicken breasts with tarragon cream sauce, and Greek sheet pan chicken. I eat mostly plant based and my husband is a meat eater on a heart healthy diet. This book makes it easy to prepare meals to satisfy us both. My very favorite thing about this book is the straightforward meal prep section (it won’t wear you out!) with lots of photos of the prep as well as creative combinations of prepped components. So much fun and it’s really boosted my creativity in the kitchen. Highly recommend!
Short Excerpt Teaser
Introduction
I'll be honest, I never imagined that one day I'd write a cookbook. But then again, I also never imagined that I'd create a food blog or plaster my face across YouTube videos for millions of people around the world to see. Life is funny that way, isn't it?
When I first started Downshiftology, my goal was humble and simple-to inspire people to eat more vegetables, to cook from home more frequently, and to ditch processed food. I'm not a professional chef (or even a trained chef for that matter). I'm a former burned-out corporate gal who struggled to balance life and healthy eating while dealing with several autoimmune conditions and an overly sensitive gut. I'm an introvert, albeit a chatty one, who reluctantly started my YouTube channel to appease a few blog readers who asked for tutorial videos, and then I chuckled to myself at how silly it was for a forty-something to be starting a YouTube channel (I mean, I was double the age of the average YouTuber!).
Somewhere along the way, though, my moderate, mostly antiinflammatory, and certainly not-perfect approach to eating clicked with a few of you, and then a few more, and before I knew it, what started out with me saying, "Oh, I'll just toss a few recipes on a website and cobble together a few videos" turned into my full-time job.
my wellness journey
I thought I was generally healthy for most of my life. Which kind of makes me laugh now, considering my diet was the "standard American diet," full of processed food, fast food, sugar, and hardto-pronounce ingredients. I was fairly active and assumed that because I was not overweight, I was healthy. Never in a million years did I correlate food and lifestyle with health.
In my twenties, my main nourishment came from fast food and processed food, with McDonald's double cheeseburgers and Taco Bell Mexican pizzas always at the top of my list. I was also quite the sugar fiend and had a massive addiction to anything sweet and sugary, like candy, cakes, and pastries. I even thought about opening a bakery for a while!
In my thirties, my career progressed and I climbed the corporate ladder as an executive for healthcare companies. High levels of stress, long hours, and reduced sleep were now added to my lifestyle mix. Without really realizing it, I had become the quintessential type A corporate workaholic, grabbing coffee and snacks while running between meetings.
At this same time, mysterious symptoms were increasingly appearing. I had seasonal allergies for the first time in my life, gastrointestinal issues, and dry patches of skin on my legs and face. I suffered from dizziness and fainting episodes, as well as hormonal imbalances. But it was the massive fatigue that really got me. I'd go to bed at 8 p.m., sleep for ten hours, and still be tired the next day.
I visited several doctors and underwent lots of testing but was told that other than low blood pressure, I was the epitome of good health. I received inhalers for the asthma and corticosteroids for the skin issues and was sent on my way. But deep in my core, I knew something was off. So I became a late-night Google-oholic and began connecting the dots myself. At the age of thirty-five, I received my first autoimmune diagnosis-celiac disease. From there, other diagnoses rolled in one after the other-Hashimoto's, psoriasis, and endometriosis-all within two years! As you can imagine, my world was flipped upside down.
the importance of real food and lifestyle
After I was diagnosed with celiac disease, I did just about everything wrong. I thought the easiest way to eat gluten-free would be to raid the entire gluten-free section of Whole Foods. So I dropped two hundred dollars on gluten-free packaged food the week after I was diagnosed.
Instead of feeling better, I actually felt worse for several months. And I triggered candida and SIBO (small intestinal bacterial overgrowth) because the packaged food contained massive quantities of sugar and unique, gluten-free starches that my body wasn't used to. My other symptoms also flared up, and I felt absolutely deflated. Wasn't going gluten-free supposed to make me feel better?
Desperate, I researched everything I could about autoimmune disease, nutrition, gut health, and the mind–body connection. I also began working with a functional medicine doctor who forced me to evaluate what I was putting into my body and how I was living my life. Long story short, I stopped eating processed foods and started eating whole, nutrient-dense foods, and I finally started to ...
I'll be honest, I never imagined that one day I'd write a cookbook. But then again, I also never imagined that I'd create a food blog or plaster my face across YouTube videos for millions of people around the world to see. Life is funny that way, isn't it?
When I first started Downshiftology, my goal was humble and simple-to inspire people to eat more vegetables, to cook from home more frequently, and to ditch processed food. I'm not a professional chef (or even a trained chef for that matter). I'm a former burned-out corporate gal who struggled to balance life and healthy eating while dealing with several autoimmune conditions and an overly sensitive gut. I'm an introvert, albeit a chatty one, who reluctantly started my YouTube channel to appease a few blog readers who asked for tutorial videos, and then I chuckled to myself at how silly it was for a forty-something to be starting a YouTube channel (I mean, I was double the age of the average YouTuber!).
Somewhere along the way, though, my moderate, mostly antiinflammatory, and certainly not-perfect approach to eating clicked with a few of you, and then a few more, and before I knew it, what started out with me saying, "Oh, I'll just toss a few recipes on a website and cobble together a few videos" turned into my full-time job.
my wellness journey
I thought I was generally healthy for most of my life. Which kind of makes me laugh now, considering my diet was the "standard American diet," full of processed food, fast food, sugar, and hardto-pronounce ingredients. I was fairly active and assumed that because I was not overweight, I was healthy. Never in a million years did I correlate food and lifestyle with health.
In my twenties, my main nourishment came from fast food and processed food, with McDonald's double cheeseburgers and Taco Bell Mexican pizzas always at the top of my list. I was also quite the sugar fiend and had a massive addiction to anything sweet and sugary, like candy, cakes, and pastries. I even thought about opening a bakery for a while!
In my thirties, my career progressed and I climbed the corporate ladder as an executive for healthcare companies. High levels of stress, long hours, and reduced sleep were now added to my lifestyle mix. Without really realizing it, I had become the quintessential type A corporate workaholic, grabbing coffee and snacks while running between meetings.
At this same time, mysterious symptoms were increasingly appearing. I had seasonal allergies for the first time in my life, gastrointestinal issues, and dry patches of skin on my legs and face. I suffered from dizziness and fainting episodes, as well as hormonal imbalances. But it was the massive fatigue that really got me. I'd go to bed at 8 p.m., sleep for ten hours, and still be tired the next day.
I visited several doctors and underwent lots of testing but was told that other than low blood pressure, I was the epitome of good health. I received inhalers for the asthma and corticosteroids for the skin issues and was sent on my way. But deep in my core, I knew something was off. So I became a late-night Google-oholic and began connecting the dots myself. At the age of thirty-five, I received my first autoimmune diagnosis-celiac disease. From there, other diagnoses rolled in one after the other-Hashimoto's, psoriasis, and endometriosis-all within two years! As you can imagine, my world was flipped upside down.
the importance of real food and lifestyle
After I was diagnosed with celiac disease, I did just about everything wrong. I thought the easiest way to eat gluten-free would be to raid the entire gluten-free section of Whole Foods. So I dropped two hundred dollars on gluten-free packaged food the week after I was diagnosed.
Instead of feeling better, I actually felt worse for several months. And I triggered candida and SIBO (small intestinal bacterial overgrowth) because the packaged food contained massive quantities of sugar and unique, gluten-free starches that my body wasn't used to. My other symptoms also flared up, and I felt absolutely deflated. Wasn't going gluten-free supposed to make me feel better?
Desperate, I researched everything I could about autoimmune disease, nutrition, gut health, and the mind–body connection. I also began working with a functional medicine doctor who forced me to evaluate what I was putting into my body and how I was living my life. Long story short, I stopped eating processed foods and started eating whole, nutrient-dense foods, and I finally started to ...
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