Category Archives: Sunday Meal Prep

Recipes Made Simple: 21 Day Fix Friendly Lunch Meal Prep 

 


Meal prepping is one of the easiest ways to help stay in control of your eating habits. Whether you are counting calories or doing portion control containers, doing a simple meal prep will make eating healthy easier and more convenient.

Ingredients: (1 serving)

  • 5 ounces of Shredded Chicken Breast (1 red container)
  • 1 cup of steamed Broccoli (1 green container)
  • 1/2 Bell Pepper (1/2 green container)
  • 1/2 cup of Quinoa with Brown Rice (1 yellow container)

Continue reading Recipes Made Simple: 21 Day Fix Friendly Lunch Meal Prep 

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Meal Prep Sunday! Chicken 2 Ways

This is how I cook chicken a lot of times on  Sundays.  This is roughly 110 ounce of chicken made in 3 hours, and it is fall apart good!


First I trim the most of the fat off the Thighs, cut the Chicken Breast into medium size chunks, and separate into two baking tins.

Continue reading Meal Prep Sunday! Chicken 2 Ways

Easy to Make No Bake Oatmeal Protein Bites

These Oatmeal Protein Bites, are perfect on the go snacks that are low-fat and packed with protein.  Each Bite contains less than 2 grams of fat, 10 grams of carbohydrates, and more than 5 grams of protein. These are easy to make no hassle treats that everyone will enjoy.

The ingredients for this recipe are very basic and directions are easy to follow.

For this recipe, I use Organic PBfit – All-Natural Chocolate Peanut Butter Powder.  I like to use this because it helps lower the amount of fat in these bites. Other ingredients include Rolled Oats, Protein Powder, Unsweet Cocoa Powder, Cinnamon, Unsweetened Almond Milk, and Stevia.  I like to use the Stevia to help add sweetness, but you can add honey or Agave Syrup to help sweeten the Bites.

To make these Bites, simply mix all dry ingredients in a large bowl and mix them together. Then, add the Almond Milk and mix until you have a thick consistency.  Set in the Refrigerator for at least 2 hours.  This step is important to help soften the oatmeal.  After 2 hours roll into 15 even sized bites, and you’re ready to enjoy.

Oatmeal Bite Ingredients (Yields 15 Bites):

Directions:

  • Combine all ingredients in a bowl and mix together.
  • Cover and place in the refrigerator for 2 hours.
  • After 2 hours, split into 15 even Oatmeal Bites
  • Place into a container to store in the refrigerator.

Nutrients per 3 Bites:

  • Calories: 222
  • Fats 5 g
  • Carbs 32 g
  • Protein 16 g

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

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Shredded Chicken with Rice and Potatoes Meal of the week


This is my large lunch meal prep for the week

Ingredients

  • Chicken Thighs (hand trim fat)
  • Little potatoes
  • Broccoli
  • Rice
  • Salt, pepper, garlic
  • Taco seasoning

Recipe:

  • Preheat oven to 300 degrees
  • Chicken: Hand-trim fat off the thighs, place thighs in an aluminum cooking pan and cover with taco seasoning. Add half a cup of water to the bottom of the pan and cover with 2 layers of aluminum foil. Place pan on a cooking sheet and cook for 2.5 hours. After the 2.5 hours take out of the oven, keeping pan covered, let stand for another 30 minutes.

Potatoes: Preheat oven to 400 degrees. Quarter the little potatoes and spread onto a greased cooking sheet. Spray potatoes with cooking spray and sprinkle with salt, pepper, and garlic powder to taste. Place in oven and cook until tender. When tender, take out spray with cooking spray and place in broiler until the tops are crisped.

Rice: In a large pot bring 7 cups of water to a boil. Place 1.5 cups of rice into the pot and cover, stirring occasionally. Cook until all water has been absorbed by the rice. I like my rice kind of think and sticky.

How to make Oatmeal Protein bars for the week?

This recipe is how I make my own oatmeal protein bars

Oatmeal Bar ingredients (Yields 5 bars):

Directions:

  • Combine all ingredients in to a bowl and mix together.
  • Cover and place place in the refrigerator for 2 hours.
  • After 2 hours, split into 5 even bars or 25 even oatmeal balls
  • Wrap in parchment paper to store in the refrigerator.

Below is the macros for one bar according to my Loseit App

  • Calories 222
  • Fats 5 g
  • Carbs 32 g
  • Protein 16 g

Meal Prepping

“If you fail to plan, plan to fail!”

 -Ben Franklin

Prepping your meals on Sunday is one of the best ways to make eating during the week easy and convenient.  When making your meals, try and find foods that are easy to make and that you enjoy.  Many people when starting a new nutrition program make the mistake of making bland food that isn’t enjoyable, (I know I was guilty of this.)  You have to find nutrient dense foods that you love and fit them into your meal preps.

For example: Tomatoes are a great source of vitamins and minerals and are relatively low in calories.  I HATE tomatoes, so I don’t put them in my meals.  I find alternative foods that have the same nutrition benefits and add those instead.  Many people try to force down nasty shakes, protein bars and pre-made meals because that’s what some one told them worked for them, or it’s the only way to lose weight. You need to find what works for you and stick with it.

So, when planning your meals for the week, think of what you enjoy and plan accordingly.