1 TBS Olive Oil
1 1/4 Pounds Lean Ground Turkey
2 Medium Carrots Sliced
1 Medium Orange Bell Pepper, Chopped
2 TBS Garlic Powder
2 TBS Onion Powder
2 TBS Ground Cumin
1 (15 ounce) Can Tomato Sauce, no sodium
1 (15 ounce) Can Light Coconut Milk
*Salt to taste
1. In a large soup pot, brown turkey in the olive oil.
2. Add in all other ingredients and simmer until the meat is fully cooked (about 20-30 minutes)
3. Add salt to taste
This meal has 286 Calories, 19g of Carbs, 15g of Fat and 21g of Protein. See full nutritional breakdown below.
Pictured below is the recipe added into the myfitnesspal site.
Hi everyone! I found this clean, light and delicious chicken dish from the Bodybuilding site. It is incredibly easy to prepare; takes no time at all and tastes Great! I'm all about easy!
This is also a perfect meal to prep on Sunday for your lunches the rest of the week or dinner. See below for nutritional information from myfitness pal site.
Thank you again for visiting my Meal Prep Page!
Update: After adding this recipe into myfitness pal I noticed the carbs calculate to 25g for one serving (see below). After investigating further, the carbs are in the truvia; 1/2 cup. I may need to reduce the amount of this ingredient the next time I prepare. You may want to as well. Thank you!
24 oz. (3-4) chicken breasts
2 tsp garlic salt
1/2 tsp black pepper
1/2 cup low sodium chicken broth
1/2 cup white vinegar
1/2 cup no-calorie sweetener (xylitol, Splenda)
1 tbsp low-sodium soy sauce
3 tbsp low-sugar ketchup
1. Cut chicken into bite-sized pieces and place in a large bowl.
2. Season the chicken with the garlic salt and pepper, turning to coat.
3. Cook the chicken over medium/high heat until done (no pink centers)
4. Meanwhile, whisk together chicken broth, vinegar, sweetener, soy sauce, and ketchup
in a medium saucepan
5. Bring sauce to a boil and then turn to low heat. Add the arrowroot a little at a time, whisking briskly.
6. Let the sauce set up by continuing to stir for about two minutes.
7. Pour sauce over cooked chicken and serve with rice and vegetables.
Makes 4 servings:
Cal: 186, Carbs 1g, Fat 5g, Protein 33g
I've been searching a long time for a breakfast muffin that I could bake ahead of time, grab and go on a busy morning. I finally found this Sweet Potato, Spinach and Egg Muffin recipe from the Spring 2017 issue of "Muscle and Fitness Hers Magazine". Oh my goodness, this recipe is delicious. A great combination of protein and carbs.
See ingredients and directions below.
6 whole egss
6 egg whites
1/3 cup skim milk (leave out for Paleo/Whole 30)
1/2 tbsp olive oil
1 cup diced sweet potato
1/4 cup diced onion
2 cups spinach
1 garlic clove minced
1/8 tsp nutmeg
1. Preheat oven to 400 degrees F. Spray a 12-cup muffin tin with cooking spray or use liners.
2. Whisk together eggs, egg whites, skim milk, and chives. Season with salt and pepper.
3. In a skillet, heat oil over medium heat. Add sweet potato and onion. Cook for 8 minutes or until softened.
4. Add spinach, garlic, and nutmeg. Cook for 2 minutes or until wilted.
5. Let cool for 2 minutes. and then mix into eggs. Pour into muffin tin and bake for 20 minutes or until cooked through.
Be sure to view the nutritional value below from the Myfitness pal on-line logging site.
The next time you prep your meals, try this moist, delicious baked chicken recipe.
See the video below for instructions.
As mentioned in the video, I recommend cooking the breast in 400 degree temps for 35 to 40 min. However, sometimes the breasts are bigger. In this case, I would cook them for close to an hour.
The best way for me to make sure they are fully cooked is by using my meat thermometer ensuring the temperature of the chicken is at 165 degrees when complete.
I hope you enjoy this recipe as much as I do!
Guess what? Yes, you guessed it, another quick and easy recipe to make for meal prep days!
You'll love this recipe and I believe your whole family will as well.
4 oz. boneless, skinless chicken breast cut into 1-inch cubes
1 cup broccoli florets
1/2 cup sliced mushrooms
1/2 cup snow peas
2tsp. reduced-sodium soy sauce
2 Tbsp chicken broth
1 tsp sesame oil
1/2 cup brown rice, cooked
In a large skillet, coated with cooking spray, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minutes. Remove chicken from pan and cook broccoli, mushrooms and snow peas in the same pan. Cook until vegetables begin to soften, about 6 to 8 minutes. Add the chicken back to the pan, with the vegetables and season with soy sauce, chicken broth and sesame oil. Serve over 1/2 cup cooked brown rice.
Are you tired of eating chicken? The next time you prep your meals for your work week, try this Sweet Potato Lasagna recipe. That's right, sweet potato! Replace your lasagna noodles with sweet potatoes. Check out my video below.
1 - 1/2 lb. lean ground turkey
2 Cups (400 g) sweet potato (1/2 C per lasagna, thinly sliced)
1 egg white
1/2 Cup low-fat cottage cheese
1/2 cup reduced-fat mozzarella
2 vine tomatoes
15 oz. tomato sauce (no salt)
1/3 Cup muschrroms
1/3 Cup red onions
1 TBS garlic paste
1/2 Cup chopped cilantro (use as desired)
Seasonings: 1 TBS Italian seasoning, sea salt, pepper
1. Set oven to 375 degrees Fahrenheit.
2. Slice sweet potato using a mandolin or a sharp knife. Separately chop up tomatoes, onions and mushrooms.
3. Mix cottage cheese with egg white. Set aside.
4. Saute; red onions and garlic paste. Then add meat, tomatoes, cilantro, mushrooms, tomato sauce, and Italian seasoning.
5. Build lasagna. Add sweet potato slices, meat sauce and cottage cheese. Repeat Top with mozzarella.
6. Cover with aluminum foil and bake for 45 minutes.
See nutritional content from My Fitness Pal below...
I found this easy recipe from the internet. You and the whole family will love it.
Add this as one of your meals to prep for the work week.
I package of lean ground turkey
3/4 Cup of diced red onions and bell peppers
1/3 cup low sodium marinara sauce
1 Cup of raw spinach
Seasonings: parsley, basil, garlic, onion and pinch of pepper and salt
Suggested Carbs: Couscous
1 Tbsp olive oil ( optional for couscous)
Fruit (optional) Pineapple and or papaya slices
Set oven to 405 degrees
Season ground turkey with your choice of seasonings. Add in your choice of diced veggies.
Lightly spray your muffin pan with Coconut Oil or Olive Oil. Place the ground turkey inside of the muffin holders. Depending on how big your muffin pan is and your singular serving, you may have to use 2 muffin holders for each serving.
Top each serving with 1 Tbs marinara sauce.
Bake in the oven for about 8 to 10 minutes. If you use less lean ground turkey, you can consider increasing the cooking time to 10-12 minutes.
Plate and enjoy!
Be sure to add as a recipe on your favorite food logging site. Here's the recipe added as well as the nutritional value for the meatloaf only from the site I use.
Another quick and easy meal to prep for your work week. Notice, in the first picture, only a few items are needed. You could cook quinoa instead of rice, if you prefer. At times I'll add beans and right before I'm ready to eat I'll top with balsamic vinaigrette. The middle picture shows all the ingredients cooked and packaged separately. I usually keep them stored separately as shown and then the morning of work I'll pack for lunch; pictured far right.
One package of Lean Turkey
Rice or Quinoa
Salt and Pepper to taste
Packed meal: 1 Cup of lean turkey, 1/2 Cup of chopped spinach, chopped tomatoes, 1/4 Cup of beans, 1/4 Cup of rice or quinoa and only a 1/4 of an avocado. Mix all ingredients and top with balsamic vinaigrette dressing right before eating.
Just to show you how easy it truly is, I've attached my video.
Don't forget to add this as a recipe into your favorite food logging site.
I found this recipe on the internet and decided to put it to the test. It looked simple enough and the ingredients sounded pretty good. I was real pleased and wanted to share with you.
This Chicken, Broccoli Casserole with Greek yogurt in place of the mayonnaise is a heart healthier version and tastes amazing.
The recipe is listed below along with my video to show just how easy it is and how it's the perfect meal for your lunches this week.
I like baking in the mason jars because it's easier to reheat while at work; not to mention, they are very pretty! However, you can also bake this in a casserole dish.
I used low sodium chicken broth, brown rice; not both and panko crumbs.
Ingredients for up to 4 servings: