Got a little craycray in the kitchen and prepped my whole fridge! You DO NOT have to fill your fridge like this to feel the benefits of meal prep, even just picking one meal will help you during the week.⠀
This week I made a big batch of chickpeas in the Instant Pot and am using it in 3 recipes (moroccan skillet, vegan lunch bowls and hummus that I will have to make later)⠀
BREAKFASTS- Pumpkin Steel Cut Oats (https://sweetpeasandsaffron.com/spiced-pumpkin-steel-cut-oats-make-ahead/), baked apples made with @bctreefruits ambrosia apples⠀
SNACKS- snack boxes with @grimmsfinefoods turkey pepperoni bites, veggies and hummus that I will have to prep when I get some more energy. Also, Nut-Free Pumpkin Energy Bites (https://sweetpeasandsaffron.com/nut-free-energy-bites-seed-free-coconut-free-option/)⠀
LUNCHES- Vegan Roasted Veggie Chickpea Bowls with Turmeric Tahini Sauce (coming soon to the blog)⠀
DINNERS- Vegan Moroccan Chickpea Skillet (testing this recipe), balsamic marinated salmon (not pictured), will be thawing out some @trulocal chicken breasts and serving with roasted veggies, which are chopped and ready to go!⠀
KIDS FOOD- I spent an hour making cauli-tots yesterday and neither of my kids will even try them. Wah! Looks like grown ups will get to eat them. I also have steamed apples and some puree for the baby made.⠀
That's my prep this week! ⠀
Willpower doesn't work, setting yourself up for success does.
I am all about plants and plant-based eating but this meal prep is so incredibly organised that it was impossible not to share 😊
@Regran_ed from @meowmeix - Throwback to when my fridge looked like this 😉 Ok living alone was much easier to keep my fridge this neat. While my fridge might not be quite this organized since moving in with @chris.rocchio_fit, doesn’t mean my meal prep can’t be. .
Here are my tips for making meal prep easier & organized. .
1 - Invest in tupperware & mason jars! You’ll be motivated to prep once you have the proper storage. (I use 16 oz mason jars for overnight oats & 32oz for salad jars. .
2 - Buy some seasoning to switch up the flavor easier. @FitFlavorSpices are my current fav!
3 - Write your grocery list before you grocery shop! I think in categories of: Veggies, Fruit, Protein, Health fats & Carbs.
4 - Multi-task your food! If you have items cooking on the stove and in an instant pot, you’ll be done much faster!
5 - Don’t be afraid to start small! Small steps can add up to big results.
6 - Invest in some meal prep cooking tools. My current favorites are my Instant Pot, egg cooker and veggie spiralizer.
Feta and chickpea salad!
This is another #roxybowls recipe I made last week, and I will be having again this week since it was so good! The recipe originally uses goats cheese and radicchio but I swapped them out feta & oak lettuce instead. It was super satisfying & fresh, and the fennel added a nice crunch. I definitely recommend this recipe to anyone looking for a quick easy & healthy meal!
It’s available on iBooks, just search for ‘RoxyBowls’
So this was the result of our #sundayprepday that’s for both me and Phil and should last us until Thursday evening when I’ll do the next lot!! There’s a mixture of low carb meals (predominantly chicken & greens) and carb meals (turkey meatball pasta, heck sausage and roasted sweet potato, chicken & rice - all with either broccoli or asparagus). I also made some snacks alongside it like the protein bars and eggs! I had a kind of day off plan on Saturday (we ate out on the evening) and I can’t stop feeling the guilt of it!! Clearly old slimmers mindset of falling off the wagon when in reality I bet I more than burnt that off with the double workout I’d done in the day! It’s hard to just snap out of a mindset you’ve had for years though I was always so all or nothing; one wrong meal and I’d spit my dummy out and be off plan for a week but the training is really helping to keep me motivated and on track. I feel like on Sunday morning I could have had a lie in and a lazy day and said “I’ll start again tomorrow” but because I had training at 7am I didn’t. I made the most of the day and got straight back to it and already feel glad of it because I know if I hadn’t I’d be feeling sluggish and tired and even more guilty now!! It’s not just a diet it’s an actual lifestyle change - changing your mindset, your habits and your routines!!! #prepmeals#preppinglikeaboss#mealprepping#mealprep#mealprepsunday#healthyfood#healthymealprep#instafit#fitfam#instafitness#instafitfam#mondaymotivation
Late night chia seed pudding meal prep from last night. Pro tip I figured out on accident- mix everything in a large liquid measuring cup! It makes it so much easier to pour into your portion containers! I was just tired and accidentally poured the chia seeds in the liquid measuring cup instead of the bowl... happy accident! #noticetheemptybowl#tiuteam#mealprepsunday#tiu31#tiubayarea#tiusanjose#tiumealprep @toneitupnutrition
What’s in my #grocerycart ?
Protein: chicken & egg whites
Carbs: rice cakes & pretzels 🙈
Veggies: zucchini, squash, and tomatoes
Fats: I usually work them in by putting some Kerry Gold on my rice cakes or snacking on almonds.
Walmart carries a really good stone ground mustard and dill mustard that are much better than the plain stuff and won’t break the bank on calories! Same goes for the pickles, Clausen is my favorite brand and you’ll always find it in the cold section (warm pickles just freak me out 🤷♀️) I also top like every meal with Parmesan cheese because it’s #lowfodmap and doesn’t upset my stomach. 🙌
Restaurant-Style Mexican Rice
by @carlsbadcravings 📷
3 tablespoons olive oil
1/2 medium onion chopped
2 cups basmati rice well rinsed and drained*
3 garlic cloves minced
1-3 jalapeno peppers seeded, deveined, minced
3 cups low sodium chicken broth
1 cup (8 oz.) tomato sauce
1 14 oz. can fire-roasted tomatoes well drained
2 teaspoons (or 2 chopped cubes) TOMATO bouillon with chicken flavor see notes**
3 tablespoons mild chopped green chiles
1/2 tsp EACH ground cumin, chili powder, dried oregano
1/4 tsp EACH ground coriander, smoked paprika, salt
finely chopped cilantro
authentic Mexican rice with fire roasted tomatoes in a blue skillet
Heat oil in a Dutch oven or large heavy pot over medium-high heat. Once hot, add onions and rice and sauté for 3 minutes then add jalapenos and sauté until rice is toasted, approximately 2-3 more minutes. Add garlic and sauté 30 seconds.
Stir in all remaining Rice ingredients (except for cilantro and lime juice garnish). Bring to a boil, cover, and reduce heat to LOW. Simmer 12-15 minutes, or until water is evaporated and rice is tender, stirring once at 8 minutes and replacing lid.
Once water is evaporated, remove from heat, stir, cover and let sit undisturbed for 10 minutes.
Add cilantro and lime juice if desired and fluff with a fork. Taste and season with additional salt or lime juice if desired.
This delectable Delicata Squash Kale Salad is a Fall dream-come-true. Inspired by @becksliveshealthy, we Bravatized this recipe to expedite the process, because who has patience when they're hungry? After prepping the greens, simply toss the squash with coconut oil, sea salt, and top it off with a sprinkle of cinnamon for a new take on your autumnal greens - check out the link to the full recipe in the comments below! #bravalife
Banana Chocolate Chip Muffins. Gluten free, grain free, almost added sugar free (the chocolate chips have some). These are one of my favorite sweet treats to make. They are super easy and a great way to use up some old bananas 🍌 .
All you have to do to make these muffins is throw all the ingredients minus the chocolate chips in a blender and pour it in a muffin tin. Top with a few chocolate chips. Bake at 400F for 8 minutes. Each muffin has around 100 calories if you make 24 of them. A lot of these calories come from the peanut butter. You could certainly get creative and come up with some ways to reduce the amount of peanut butter if you are interested in being more calorie conscious. There are other nut/seed butters that are lower calorie but more expensive. .
Give these a try next time you have some bananas that are about to go bad. Make sure you understand that while these use healthier ingredients they are still very easy to overeat. You need to be cautious you stay within your goals. Because they are mini muffins, it is super easy to just pop them in your mouth mindlessly. Just because they use bananas and peanut butter as the main ingredients doesn’t make them “healthy”. Make sure you are aware of how these fit into your own personal equation of calorie balance!!
Credit: @themealprepmanual .
SAVE THIS POST FOR LATER ↗️
🤬 Are you frustrated with your fat loss progress? If so, Intermittent Fasting might be perfect for you!
☕️ First, what is “IF”?
👉🏼 Intermittent Fasting is a meal timing strategy that makes sticking to a calorie deficit much easier by controlling WHEN you eat.
💥 Intermittent Fasting works by breaking your day into two parts:
1️⃣ A fasting window, where you do NOT consume calories.
2️⃣ An eating window, where you DO consume calories.
☕️ Your fasting window is typically from the time you wake up until around 12 or 2pm, and then picks back up around 8pm and continues all through the time you are sleeping. This means you are skipping breakfast (not the most important meal, sorry!) and fasting for roughly 16 hours of the day (limiting calorie intake).
☕️ And during this fasting window, you’ll consume lots of water, black coffee (0 calories) and other non-calorie containing beverages to keep you full and suppress appetite.
🍔 Your eating window is typically from 12 or 2pm until 8pm in the evening, and during this time you typically will consume 2 larger meals and 1-2 snacks.
🍩 During this eating window, you can eat anything you want so long as calories are controlled. However, it makes sense to stick with mostly healthy foods and follow the 80/20 rule.
💪🏼 Additionally, while you are Intermittent Fasting, you can workout during either your eating window or fasting window, but you should experiment with both to see what works best for YOU.
😲 It’s also important to keep in mind that Intermittent Fasting is not magic!! It works by controlling calories, and is best used when fat loss is your goal and for people who don’t generally love breakfast.
📸 @maxweberfit ⠀⠀
Follow us (@simplyfitsociety) for more
Weight Loss vs. Weight Gain with Middle Eastern Chicken and Turmeric Rice. I love how this dish looks, the vibrant colors make it so appetizing. The yellow color comes from the turmeric which not only makes it look wonderful, but also has a number of health benefits that come with it 😎
This recipe will be included in book number 3 which is about 5/6ths of the way finished. I finished my revisions to Book 1 yesterday and I’m about 3/4ths of the way done with revisions to Book 2. We’re in the home stretch champs. Lots of new stuff in the updated copies that I believe make the books much much better. I haven’t decided exactly how I’m going to distribute the revised copies but expect an email to either an attachment or download link soon!!
It’s fairly easy to see the difference here in these pictures. There is absolutely nothing different in terms of the food composition, just the amounts. If you want to lose weight or gain weight you need to determine your relationship to calorie balance. You will not be successful if you don’t get this right. You don’t have to count calories to do this, but it certainly helps. If you are curious where your number is, I have a story highlight on my page called “Calorie Intake” that will help you gather an ESTIMATE. Outside of a lab this is the best we can do and experimentation is necessary to get the most accurate value
If your goal is to improve body composition in either direction and you are not lifting weights, you are doing yourself a massive disservice. Resistance training is the 2nd best thing you can do for changing body composition behind achieving the correct state of calorie balance!! Not only will it help you in increasing lean body mass but it is also incredibly healthy for you to do
It’s that time of year when everyoneeee is sick 🤒 so resting today because I’m starting to feel a cold comin on 😬. But here’s a look at this week’s meal prep!!! I don’t prep EVERYTHING I eat so rest assured there is plenty of snacking happening before/between these meals!! Lunch: * Chicken salad sandwich * 🍊🍊🍊🍊🍊 because we gettin allllllll the vitamin C we can get
Dinner: * Baked lemon butter tilapia * Roasted yellow squash * Basmati rice
#mealprepmonday 🔥Made some low carb tacos (?). Sautéed lean ground chicken with taco spice mix and taco sauce from @preschoice || lactose free cheese on top (also @preschoice) || toppings are cherry tomatoes, salsa and plain Greek yogurt (instead of sour cream). The idea is you take out the toppings container to microwave the meat...then mix it all up and eat in butter lettuce wraps 🌮. This would also be great with avocado, green onions, pickled jalapeños, cilantro, etc. 🥑🌶🌿
So I did a thing....
3 years ago, if you would of told me that I would have a YouTube video up... I would of ran the other way.
Crazy to see how much this business has transformed me and has allowed me to come out of my shell to share what works for me. MEAL PREPPING.
It has helped me stay consistent, lose weight when I needed it, stopped wasting food, stop wasting time/money... and so many things. So welcome to my first ever YouTube video on how I meal prep, and what I made this week... in case you missed it on my stories.
LINK IN MY BIO 🙏🙈 and I would absolutely love it if you could subscribe and tell me how it was, what you would like to hear about ♥️♥️♥️ thank you guys for allowing me to share this with you!
Meatlover anyone? 🤦♂️
1. Egg whites for bfast
2. Oatmeal with PB2, goji berries and Chia seeds for bfast
3. Grilled steak with grilled zuchcini and yams
4. Grilled chicken tenders with grilled pineapple
5. Slow cooked salsa chicken with pasta and tomatoes
6. Turkey burger with brown rice steamed lentils and fresh shallots
7. Peppers, cucumbers and baby carrots with hummus
8. Healthy snax
9. Greek yogurt
10. Watermelon and apple
My lunch for this week is chicken teriyaki with coconut lime rice, and roasted pineapple & broccoli. Told y’all I would mix it up! I needed to add a little bit more protein to my diet, and I have been craving chicken teriyaki lately, so I figured I’d get it out of my system for the next few months, bc I’ll probably be sick of it by week’s end lol. I made my own teriyaki sauce to control for sugar and sodium. I cooked the rice with a coconut milk/water mixture (it smells sooooo good while cooking!) and tossed it in lime juice & zest after. I roasted the pineapple and broccoli high & fast (about 15 mins), then low & slow (about 30 mins) for an extra crispy outside that still maintains color, doesn’t burn, and fully roasts through. Unfortunately not every bowl this week will be served in a pineapple, but I couldn’t pass up this cute lil photo op for insta. I’m also excited for a little variety in my meals for once. Stay tuned for more meals from my meal prep this week! ☺️😋
My mouth is watering from just looking at this picture.🤤
Stuffed Peppers is a great option to ensure you are getting all your protein & veggies in.
4 bell peppers (color of your choice)
½ pound 93% lean ground turkey
1 can fire-roasted tomatoes
2 garlic cloves, grated
1 cup onions, chopped
1 cup cooked brown rice
3/4 shredded cheddar cheese
1 tbsp each ground cumin, paprika, black pepper, garlic powder, onion powder, italian seasoning
1 tbsp tabasco (more or less to taste)
½ tsp salt
Cook rice according to package instructions
In a skillet with a little EVOO, saute onion and garlic until tender.
Remove from pan and set aside.
In same skillet, brown ground turkey
Meanwhile, chop the tops off bell peppers. Heat a large pot of water to boiling.
Boil peppers for 3 minutes and remove. Drain on paper towels
Open can of tomatoes and separate the tomatoes from the juice/sauce its in- but save the juice and spread it in the bottom of a small pyrex baking dish.
In a large mixing bowl, combine ground turkey, sauteed onions/garlic, cheese, rice, diced tomatoes, tabasco, and seasoning. Mix well.
Fill each pepper with mixture. Top with remaining cheese and sprinkle paprika on top
Bake at 325 for 20-25 minutes and enjoy😉
I am so happy! 🧚🏼♂️ @miyokos_kitchen came to Canada! To celebrate, I made the @mynewroots gluten free loaf, and promptly slathered on the unlox cream cheese. This is the BEST lunch and I’m so excited for the rest of the week!! Take a look in my stories to see me pack these bad boys for the week! 🌻 Hannah #wholefoodiemealprep
Me: 1 cup spaghetti squash with 2 tablespoons of @bertolli_us reduced fat Alfredo sauce and 4 oz. baked chicken. Little: pretzels with hummus, @aldiusa applesauce pouch, and sliced turkey hotdog. Hubby: cheese tortellini with ground turkey marinara sauce and asparagus. #mealpreplife ❤️
Happy Monday & hope everyone had a great weekend!
Wanted to share with u guys the reason behind why we’ve been closed. On 10/6 #prep4gainz tied the knot and became a married man 😏💑 then we travelled to Europe (honeymoon)for a couple days. So much going on this month which is why we have been away. We want to thank every single one of u for ur continued support and loyalty. We are back!🔥Ready to serve u guys with ur meals and ur needs.
Drop ur favorite meals on the comment box for this weeks Menu!
We’re all about the #bowls because:
1. It’s a one-dish dinner that mixes protein, starch, and vegetable for a perfect meal.
2. Everyone gets to assemble their own (hello kid-friendly!)
3. It repurposes pre-cooked #mealpreprecipes and fresh items from fridge to reduce #foodwaste plus saves money on groceries.
4. The combinations are endless! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are some of your favorite “bowls?”
Meal prep was ON POINT this week!👌🏻
Breakfast: Sweet potato Pumpkin Spice pancakes (Zucchini muffins for hubs❤️)🍠
Lunches: Salsa chicken & Black bean bowls🌶🌽🥦 (Salsa Chicken, zucchini, carrots, black beans, ranch, red peppers, green onions, avocado)
Snack: Spiced cooked apples🍏🍎(apples,water,stevia,cinnamon,nutmeg)
Dinner: I cook fresh 😜
Took a little more time yesterday but my taste buds are HAPPY today! 💃🏼😍💃🏼
Sometimes you gotta do that to kick it up a notch!
If you didn’t catch my FB live on how to make some of this stuff,go check it out!! 😀
Happy eating!! .
4 CHICKEN RECIPES
Mealprep does NOT have to be complicated!! It’s SO EASY- stop over thinking it! It’s like making dinner for 4. That’s it’s!! Choose a protein, choose a side and wallah you’ve made a plan!
1️⃣ Homemade chicken nuggets
-1 cup panko bread crumbs
-1 lb chicken
-20 oz broccoli
-seasoning of choice optional
Chop chicken into bite sized pieces, dip in egg mixture, roll in panko bread crumbs. Air fry at 350F for 20 minutes or until internal temp is above 165F. Divide into 4 servings pair with favorite side.
2️⃣ Lemon pepper thighs
- 1lb chicken thighs
- lemon pepper seasoning
Trim thighs, coat heavily in lemon pepper seasoning, bake at 350F for 20 minutes or until internal temp is above 165F. Divide into 4 servings pair with favorite side.
-24 oz cooked chicken breast
-8 oz plain Greek yogurt
- 1/2 cup miracle whip light
- 1/2 cup chopped celery
- 3 tbsp candies walnuts & dried cranberries (salad toppers)
Mix all ingredients, Divide into 4 even portions pair with favorite side!
4️⃣ Shredded chicken
- 1lb chicken
- sauce of choice (ex: sloppy joe, bbq, spaghetti, Alfredo, salsa)
Place chicken in crockpot, dump in sauce of choice. Heat until internal temp is 165F, shred chicken. BAM DONE. Divide into 4 servings pair with favorite side.
Colorful lunch. ✔️
Romain lettuce and parsley
Half a roast delicata squash filled with a deconstructed turkey patty
Half an avocado
Vegan kale pesto
Homemade beet hummus
And Cinnamon roasted sweet potato
I’m definitely enjoying the bright color pallet. What did you have for lunch?