Tag Archives: chicken

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 

Advertisements

Grilled Garlic and Pepper Chicken with Grilled Vegetables, Black Beans, & Broccoli 

A super easy, quick and healthy dinner! Cooking doesn’t have to be complicated.

I took four chicken breast and covers them with black pepper, granulated garlic, and a little bit of salt. Grilled for about 6-7 minutes each side.

For the vegetables, I just sliced them up big enough so they wouldn’t fall through the grill grate and cooked them until they were tender.

I steamed the broccoli in a pot until tender.

Then I drained and rinsed a can of black beans and cooked in a pot until warm.

You can put whatever seasonings you want on these vegetables but I find the grill gives them a nice smokey flavor.

Ingredients:

  • 4 chicken breast
  • 1 can of black beans
  • 1 red pepper
  • 1 yellow squash
  • 2.5 cups of fresh broccoli

Nutrients: (2 servings)

Calories: 450

Fats: 12 g

Carbs: 25 g

Proteins: 64 g

 $5 Meal Plan

What Supplements Do I Take?

Losing 120 pounds is not easy.  It takes time, dedication, and persistence.  To help me lose fat and build muscles I take 4 different supplements along with eating a strict diet and an intense strength training regiment. This has been my supplement regiment over the past 6 months to help me lose the last 35 pounds.

img_6191

I take Whey Protein, pre-workout, BCAAs, an ECA Stack, and the most important is eating real food.  I use these for muscle recovery, energy, and as an appetite suppressant. I recommend consulting your doctor before taking any supplements.

Whey Protein:

The Whey Protein that I am currently using is MusclePharm Combat Powder. I use Whey Protein as a post-workout supplement for muscle recovery.  The protein is easily digested which allows it to get to the muscles faster to help rebuild muscle and recover from my workouts.  I also use the whey protein in my nighttime smoothie.  I blend the protein with frozen berries and almond milk for my last meal of the day.  I consume at least 350 grams of protein a day and it is an easy delicious way to get the protein I need.  Whey protein can also be used for cooking.  I add protein to oatmeal bites I make to sneak a bit more protein into my diet. Oatmeal Protein Bite Recipe.

Pre-Workouts:

Most all of the pre-workout supplements I have used containing Caffeine, B-Vitamins, amino acids, creatine, beta-aline, and niacin.  The pre-workouts delays fatigue while improving reaction time and muscular endurance.  I am currently taking Pro Supps Mr. Hyde.. This is a pretty powerful pre-workout and I wouldn’t recommend taking this unless you have taken pre-workout before and have an idea of how your body reacts to them. If you are new to pre-workouts I would recommend.Cellucor,C4  I take my pre-workouts about 20 minutes before my workout.

BCAAs:

These are Branch Chain Ammino Acids, they consist of three amino acids: leucine, isoleucine, and valine. BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.  I take the BCAAs in the morning, mix with my pre-workout, and mid afternoon usually with a protein bar. I would recommend,BPI Sports Best BCAA Powder  or Optimum Nutrition Amino Energy.

ECA Stack:

ECA stacks are used in weight loss programs and as a stimulant. ECA is an stands for ephedrine, caffeine,  and aspirin.  I use this supplement as a fat burner and appetite suppressant.  I am not recommending a particular brand because I think you should do research on this before taking.  I take one pill first thing in the morning. 

Real Food:

Eating real food is the most important part of any supplement regiment. On average I consume 350 grams of protein, 220 grams of carbohydrates, and 70 grams of fat each day. I eat 4 large meals and have 3 snacks throughout the day.

Protein:

Most of my protein comes from eggs, chicken, lean ground beef, lean cuts of pork and steak.  These foods are high in protein and low in fat.

Carbs:

For carbs, I eat lots of fresh vegetables, fresh fruits, rice, potatoes, and quinoa.  These sources are high in fiber, low amounts of sugar, and have a low on the glycemic index.

Fats:

The fats that I get come from the meat that I eat, nuts, and olive oil.  I try to limit my saturated fat intake and eat foods that are higher in unsaturated fats.

I try to eat as little processed foods as possible.  Most the processed foods I eat come from foods like my protein bars.  I try not to drink too much alcohol, maybe once or twice a month.  Over the past 6 months, I have cut out fast food altogether.   Eating foods that are nutrient dense and have low calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Over the past 6 months, I have cut out fast food altogether.  I’m eating foods that are nutrient dense and have fewer calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Eating these foods and taking these supplements will not work if you don’t work.  I strength train 1.5-2 hours a day plus 20-25 minutes of cardio each day.  Eating these foods and taking these supplements allows me to recover from my workouts, and they give me the energy to endure the workouts.

What’s for Dinner? Stuffed Chicken Breast with Zoodles and Baby Bella Mushroom Caps

This turned out pretty good, the only thing I didn’t do was season the chicken itself.  I would recommend seasoning the chicken with at least salt and peppers before cooking

Ingredients: (2 Servings)

Chicken

  • 2 Large Chicken Breast
  • ½ Cup Cottage Cheese
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Dry Italian Seasoning
  • ½ teaspoon Black Pepper
  • ½ Cup Tomato Sauce

Vegetables

  • 2 Medium Zucchinis
  • 8 Baby Bella Mushrooms
  • 2 Tablespoons Olive Oil
  • Seasonings: Dry Italian Seasoning, Basil, Granulated Garlic, Salt, and Pepper

Directions:

Stuffed Chicken

  1. Cut Chicken in half and smash thin.
  2. In a mixing bowl, mix together cottage cheese, 1 teaspoon Garlic, 1 teaspoon Italian seasoning, and ¼ teaspoon pepper.
  3. Spread cottage cheese over the chicken and roll up.
  4. Place chicken on a baking sheet and cover with the desired amount of tomato sauce.
  5. Bake for 30 minutes in a 400-degree oven

Zoodles:

  1. Spiralize 2 Zucchinis
  2. Sauté in a pan with 1 Tablespoon of olive oil, garlic, and Italian Seasoning. Cook until tender.

Mushrooms:

  1. Remove stems from the bottom of the mushrooms.
  2. Place cap side down in a baking dish and drizzle 1 Tablespoon of olive oil over the mushrooms.
  3. Sprinkle Garlic and Oregano on top.
  4. Bake in the oven for 15 minutes at 400 degrees

Once you plate the dish, pour your desired amount of tomato sauce onto the Zoodles, sprinkle some Parmesan cheese on top, serve, and Enjoy!!!

Estimated Nutrients: Per Serving

Calorie: 500

Fats: 23 grams

Carbohydrate: 21 grams

Protein: 55grams

Try $5 Meal Plan!Try $5 Meal Plan!
For more recipes, follow me on Pinterest @mvernst07

What’s for Dinner? Garlic, Herb, and Wine Chicken with Honey Cinnamon Mashed Sweet Potatoes

Ingredients: (3 Servings)

Chicken

  • 16 Ounces Chicken Breast
  • ½ Seasoning Packet: McCormick Garlic, Herb, and Wine Seasoning Packet

Vegetables

  • 1 Peppers
  • 20 Baby Carrots
  • 1 Large Cucumber
  • 12 ounces of Snow Peas
  • 1 ½ Tablespoons Extra Virgin Olive Oil
  • Seasonings: Dry Italian seasoning, Granulated Garlic, Red Pepper flakes, Salt, and Pepper

Mashed Sweet Potatoes

  • 2 Large Sweet Potatoes
  • ½ Cup Unsweetened Almond Milk
  • 1 Tablespoon Coconut Oil
  • 1 Tablespoon Raw Honey
  • 1 Tablespoon Cinnamon

Directions:

Potatoes:

  1. Bring a pot of water to a boil. There should be enough water to cover the potatoes
  2. Skin and cut potatoes into ¼ inch thick pieces and place into the boiling water until tender.
  3. Drain the potatoes and put them back into the pot. Add the coconut oil, almond milk, cinnamon and honey, mixing until all ingredients are well mixed together

Chicken:

  1. In a bag mix Chicken Breast and McCormick’s Seasoning together.
  2. Place in on a cooking sheet in the oven for 20 minutes at 400 degrees.

Salad:

  1. Slice pepper, carrots, and cucumbers, and place them in a bowl with the snow peas.
  2. Toss vegetables with olive oil, and dry seasonings

Plate, serve, and Enjoy!

Nutrients: Per Serving
Calorie: 570

Fats: 12 grams

Carbohydrate: 76 grams

Protein: 40 grams

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus and Spinach.

Ingredients:

  • 2 Chicken Breast  
  • 1 package of Seeds of Change Quinoa and Brown Rice (Get mine at Costco)
  • 1 Yellow Pepper
  • 2 cups Fresh Spinach
  • 8 ounces Asparagus
  • 1 Tablespoon Extra Virgin Olive Oil

Directions:

  1. Season Chicken Breast with dry Italian seasoning, black pepper, and granulated garlic.
  2. Heat 1 tablespoon of olive oil in a pan on medium heat.
  3. Place Chicken Breast in the oil and cook for 5 minutes each side.  After the 10 minutes, place the Chicken Breast on a cooking sheet, and place in the oven at 400 degrees for 10 minutes.  After the 10 minutes remove Chicken and let rest.
  4. After removing Chicken from the pan, add the chopped asparagus to the pan. Season with garlic, salt, and pepper to taste.
  5. After 3 minutes add 2 cups of spinach to the pan and cook until tender.
  6. Follow the directions on the package for the Quinoa and Brown rice.
  7. Slice pepper, plate and serve!

Let me know what you think of this recipe in the comments below. Enjoy!

 

 

What’s for Dinner!! Dinner For 2


Fajitas style Chicken Breast with Onions, Peppers & Black Beans

Ingredients:

  • 2 Chicken breast
  • 1 Red pepper
  • 1 Vidalia onion
  • 1 Tbsp of Olive oil
  • 1 Can of Goya Black Beans
  • Taco seasoning of your choice

Directions:

  1. Cut chicken into somewhat even chunks and place in a Ziploc bag.
  2. Cover in taco seasoning and mix together.
  3. Heat up a pan and spray with cooking spray.
  4. Place chicken in the pan, cooking for about 5 minutes each side.
  5. Take Chicken out of the pan and let rest.
  6. Add 1 Tablespoon of Olive oil to the pan and add chopped onions and peppers, cooking until tender.
  7. Rinse and drain black beans and cook in a pan until warm.

 

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.