Damn Delicious Meal Prep Cookbook

With the abundance of health-conscious information available everywhere, the vast majority of us are well informed of what foods make up a healthy balanced diet. Ignorance is no longer an excuse for not eating better. However, hectic schedules, minimal time, drained energy and a lack of imagination are big factors when it comes to preparing healthy meals for you and your family. We might know which foods are more nutritious, but coming up with a salubrious balanced and palatable meal plan for every day of the week can be overwhelming and frustrating. Enter Damn Delicious Meal Prep!

Healthy Meal Prep Just Got Easier

Damn Delicious Meal Prep is the product of food blogger and author Chungah Rhee who after gaining 30 pounds, wanted to get a grip on her unconscious eating. She turned to Meal Prep as a means to regain control of her health and eating habits. How many of us can relate, most of us! If we don’t have wholesome menu’s planned out, we reach for anything that will fill our hunger, and it’s usually junk or nutrition deprived foods. The result is weight gain, fatigue, low self-esteem, and poor health. If you’re tired of this impasse, then Damn Delicious Meal Prep may be just what you need. Here’s what it’s about.

Part I the Prep. If you’re unsure what Meal Prep is about, the first chapter will inform you, along with the equipment and supplies you’ll need beforehand. There are also valuable tips on cooking in bulk and how to freeze soups. Then you are introduced to four different menu themes, Kale, Rainbow Veggies, Mexican and Asian. Each is designed to simplify meal planning and edge you into this way of eating.

Each theme comes with a grocery list and a menu for breakfast, lunch, dinner, snacks, and drinks. So you’re buying in bulk to make the meals for the whole week. Yes, that means eating the same meal every day for the entire week. So the same breakfast, lunch, dinner, and snacks for the week. You can alter toppings to amp up the taste and enjoy a different flavor. The themes offer well-balanced meals and are incredibly easy to follow. All the guesswork has been removed for our convenience.

Part II – The Recipes. If you want to freestyle your own meal prep meals, this cookbook offers a plethora of recipes to dive into. Choose recipes in several different categories – Breakfast, Smoothies, Cold Lunch, Warm Lunch, Snacks, Freezer Meals and Dinner. Each section has a multitude of recipes to choose from so you won’t get bored with the same meals.

Each recipe is furnished with a mouth-watering full-color photo and instructions on how to make the dish. Also provided are prep and cook time, calories broken down into fats, proteins, carbs, sugar, fiber and more.

Print Recipe
5 from 2 votes

Mason Jar Chicken and Ramen Soup

Instead of all those dehydrated vegetables typically found in the seasoning packets, we’re using real chicken, fresh spinach, carrots, mushrooms, cilantro, green onions, and sesame seeds!
Prep Time30 mins
Cook Time5 mins
Total Time35 mins
Course: Soup
Servings: 4 servings
Calories: 324kcal


  • 2 (5.6-ounce) packages refrigerated yakisoba noodles seasoning sauce packets discarded
  • 2 1⁄2 tablespoons reduced-sodium vegetable broth base concentrate (we like Better Than Bouillon)
  • 1 1⁄2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon freshly grated ginger
  • 2 teaspoons sambal oelek (ground fresh chile paste) or more to taste
  • 2 teaspoons sesame oil
  • 2 cups leftover shredded rotisserie chicken
  • 3 cups baby spinach
  • 2 carrots peeled and grated
  • 1 cups sliced shiitake mushrooms
  • 1/2 cup fresh cilantro leaves
  • 2 green onions, thinly sliced
  • 1 teaspoon sesame seeds


  • In a large pot of boiling water, cook the yakisoba until loosened, 1 to 2 minutes; drain well.
  • In a small bowl, combine the broth base, soy sauce, vinegar, ginger, sambal oelek, and sesame oil.
  • Divide the broth mixture into 4 (24-ounce) widemouth glass jars with lids, or other heatproof containers. Top with yakisoba, chicken, spinach, carrots, mushrooms, cilantro, green onions, and sesame seeds. Cover and refrigerate for up to 4 days.
  • To serve, uncover a jar and add enough hot water to cover the contents, about 1 1⁄4 cups. Microwave, uncovered, until heated through, 2 to 3 minutes. Let stand 5 minutes, stir to combine, and serve immediately.
  • NOTE
    * Yakisoba are ramen-style noodles that can be found in the refrigerated section of your local grocery store, such as Maruchan Yaki-Soba.

Some recipes included in this cookbook include Steak Cobb Salad, Sweet Potato-Kale Hash, Thai Peanut Chicken Wraps, Mason Jar Chicken and Ramen Soup (shown above), Butternut Squash Fritters, Vegetable Potstickers, Farro Bibimbap Bowls and Rainbow Hummus Veggie Pinwheels to name a few. No, there are no dessert recipes, only snack options which are healthy alternatives.

As you prepare each food item for the week, you portion them out and save them in either glass or BPA plastic containers, freezer bags or mason jars. Some recipes will obviously require fresh ingredients, but the majority of prep work will have already be done so we can enjoy a stressless meal with our family. That sounds great, doesn’t it?

Damn Delicious affords us the opportunity to get our delinquent eating habits in check. It also offers structure with balanced and nutritious meals for every day of the week. Planning ahead matters because it ensures we will experience greater success with meal prep and developing healthier habits. This is what we’re are all ultimately striving to do here, eat healthier portion sized options while satisfying our dietary needs and cravings. This cookbook is great for those who need a game plan and help with preparing healthy meals.

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