Meal Prep Party

So, I wanted to share the process of meal prep, and what I use/buy to complete mine. Yes, it can be exhausting, but once you make it a habit, it becomes an addiction. I absolutely love meal prepping. Not only does it save time, but it's cheaper (for me), and keeps things organized and portioned perfectly.

I know a lot of people don't know what to use, the containers to buy, what portions to measure out.... well, let me just share with you what I do in this AWFUL, GRUELING, process of meal prep. :)

Containers:

I use the small, square Glad containers. In my opinion, if you use the containers with multiple slots, it leads to overloading the container, which could lead to larger portions. Keeping it simply, small, and square is just easy, {unless you're one of those weirdos who don't like their food touching... cough* my baby sister}.

List: 

I always, always make a list before going to the store. Follow your list and ignore the jelly-filled donuts Italian style bread sitting in the bakery window. Following your list will help you get through the store quicker, and keep you on task, away from that warm, fresh bread. -Bread is my weakness, can you tell?

When making your list, keep an idea of what you will be preparing. How will you group the items in the container? How will you cook the items? What will you use to cook them? Once you get into the routine of meal prep, this will all come quicker.

C-note...
Keep it simple! Meal prep is exhausting, don't try to whip up some fancy, French dish to portion out into your containers. I'm sure you're saying, but simple is blandddddd. No, you're bland. I didn't say this was going to be easy. You have to train your 'buds, as well as your mind. Try different seasonings, oils, and sauces. Trust me, chicken and veggies gets old; you have to be creative!

When I meal prep:
I meal prep on Sunday nights after workout. I make enough for dinner that night all the way up to Wednesday night. Come Wednesday night, I meal prep after workout for Thursday's and Friday's lunches/dinners. Saturdays, I cook breakfast and lunch (similar to the same things I eat during the week), and usually, Saturday nights, I'll enjoy my one cheat meal for the week somewhere yummy. Sunday mornings, I cook breakfast and lunch, then the meal prep process repeats. This works for me, and I know several people that meal prep on Sundays for the entire week. I just don't like cooking THAT much food, and having 'leftovers' that long.

Items I meal prep:
Since I meal prep twice a week, I get to switch up what I'm eating mid-week. I usually start with chicken as my meat for the beginning of the week, then switch to ground turkey (made into my meatloaf) for the remainder of the week. I switch my veggies around each week using things like, asparagus, squash, bell peppers, onions, broccoli, and green beans. I'll throw in black beans or kidney beans sometimes for extra carbs and protein. I ALWAYS prep brown rice and sweet potatoes in each container, every week. I want to make sure I'm getting those carbs!

Portions:
Chicken-  2-3 tenders
Meatloaf- 1/4 (since I'm only making this for 4 meals)
Veggies- around 1/3 cp of each
Sweet potato- 1/3 or 1/4 depending on the size of potato
Brown rice- 1/3 cp

C-Note...
I haven't prepped fish yet. I figured once I'm tired of one of the meats I'm using, I'll switch to salmon or tilapia. I may even use steak one week!

Snacks:
It helps to prep your snacks too! Put them in baggies and small containers, BOOM* ready to go. For example....

Count a serving size of almonds and put them in baggies. Wash, and cut up fruits to store so they are easy to grab and on the go. Instead of taking the whole bag of rice cakes to work, {guilty}, bag a serving size of them up to take with you. I promise, you'll save so much time and money preparing not only your meals, but your snacks too.

C-Note...
The only thing I don't prep is breakfast. I like my eggs fresh and bagel thins not over a day old. If that is the only meal you are having to cook each day.....then, make that "fresh and so lean, lean!"

I hope this 'preps' you for your meal prep! If you have any questions, feel free to ask! 

B-Rolls

So, I decided to use the same egg roll wraps from the post "Spring Rolls in January", to make a breakfast roll. If you're like me, you have to find creative ways to get those morning egg whites down. Here is one way to eat your eggies!

Ingredients: 
3 Nasoya egg rolls wraps
3 egg whites
1 whole egg
2 slices of turkey bacon
1 tbsp olive oil
fresh cilantro (optional)

Directions:
Preheat oven to 350 degrees. Cook your eggs and bacon as desired. Next, follow the instructions on the back of the Nasoya wrapper to see how to fold and seal. Take a few pieces of turkey bacon (I just tear a couple pieces off of a slice), a spoonful of eggs, and put onto the wrap as directed. After folding and sealing, brush olive oil on top of the wrap and sprinkle on fresh cilantro. Bake for 12-15 minutes or until browned. If you can handle leftover eggs and bacon, then these are perfect for storing in the refrigerator and having ready to heat up!

Pumpkin Yummies!

So, Fall is totally over, which means no pumpkin, right?

WRONG! 

Try these pumpkin treats as alternatives to the ooey, gooey Pillsbury kind....mmm. 

I mean,....check these out! 

Protein Pumpkin Cinnamon Rolls

Ingredients:

Crust-

½ cup coconut flour

1 scoop protein (cinnamon or vanilla would work better; I used fudge brownie)

3 packs stevia

2 tsp cinnamon

2/3 cup pumpkin

1 cup oats (made into flour)

2 tsp baking powder

1/3 cup almond milk

1.5 tbsp coconut oil (melted)

2 eggs

½ tsp salt

2 tbsp flax

½ tbsp Walden Farms sugar free syrup

Filling-

1-2 packs stevia

1.5 tbsp coconut oil (melted)

½ tsp cinnamon

1/3 cup almonds (finely chopped)

1 tsp Walden Farms sugar free syrup

1 tbsp PB (I used extra crunchy)

Directions:

Crust

Preheat oven to 350 degrees

Mix oats, protein, coconut flour, and stevia in a bowl then set aside. Heat almond milk and pumpkin for about 30 seconds; melt coconut oil and add into the warm milk and pumpkin. Next, mix in the cinnamon, flax, salt, and syrup. Add the eggs in last and mix until smooth. Add this pumpkin mix to the dry ingredients. Mix well.

Spray the pan or parchment paper (whichever you are using) *I just used aluminum foil* with light olive oil spray. I sprayed my hands too to make it easier to handle the dough. Next, spread the dough flat onto the foil; use rolling pin if needed.

Filling

Use a blender to grind up the almonds. Pour almonds into a bowl and mix in all ‘filling’ ingredients.      *You can add raisins or dried fruit. I was out of both* Spread filling out onto the dough.

Take one end of the dough and roll it out away from you. Then, take a piece of floss (yes, like floss for your teeth) and cut into the dough making small rolls. Lay each roll flat onto the foil and bake for 20 minutes.

Servings=10

1 serving= 153cals, 9gfat, 11gcarbs, 7gprotein 

I added a protein icing on top! *2 tbsp protein powder, 3-4 tbsp almond milk*

Pumpkin Cookies

Ingredients: 

3/4 cup whole wheat flour

1 tbsp baking powder

1/2 cup oats

3-4 packs of stevia

1 tsp cinnamon

1/2 cup pumpkin puree

1/4 cup semi-sweet chocolate chips

1/4 cup Walden Farms sugar free syrup

1 tsp vanilla

1 1/2 tbsp olive oil

1/4 cup almond milk

Directions: SUPER EASY. Preheat oven to 350 degrees. Mix all ingredients together in a bowl. Take about a spoonful of dough and place onto a greased pan or aluminum foil-Be sure to space the spoonfuls out. Bake for 15-20 minutes. 

Servings=12

1 serving= 73cals,  3.5gfat, 11gcarbs, 2gprotein

Hope these are as tasty for you as they were for me!

If you give these a try, tag me on Instagram, @cg_strong so I can see! :)

Recipes for you!

Here are a few meal ideas/recipes for you to try!

"Chocolate Pumpkin Cupcakes"

Ingredients:
1 can pumpkin puree
1 box of Deviled cake mix (I used Duncan Hines)

Directions:
Preheat oven to 350 degrees. Mix puree and cake mix together. Fill each cupcake slot half full. Bake for 25 minutes or so, depending on how gooey you like them.

 "English Muffin Pizzas"

Ingredients: 

Whole wheat English muffins
Pinch of Italian seasoning 

And whatever else you want to make a bomb tasting pizza

Directions: 

Preheat oven to 350 degrees. First, toast the English muffins in a toaster. Put the muffins onto aluminum foil. Load them up with sauce and toppings. Bake for 2 minutes, then add cheese and sprinkle Italian seasoning on top. Bake until cheese is melted.

"Homemade Pizza"

Ingredients:
Toppings
Chopped onions
Broccoli
Green bell peppers
Mushrooms
Baked chicken (I'll post the different ways I bake/season my chicken)
1-2 slices fat free cheese
Pizza sauce of choice

Crust
1 tbsp baking powder
1 cup whole wheat flour
1 tbsp extra-virgin olive oil
Water (add until you get a doughy texture)
Dash of salt

Directions:
Preheat oven to 400 degrees.
Combine crust ingredients in a bowl, adding dry ingredients first, then liquids. I always mix with a spoon, then use my hands to form a ball. Put the bowl in the refrigerator for about 2-3 minutes, letting the dough rest. During this time, wash, cut, and prepare any veggies you want for toppings. Next, spray your pie pan and spread out the dough evenly. Bake for 2-5 minutes, or until crust is slightly solid. Then, add sauce, veggies, and baked chicken. Put back into oven for about 15-20 minutes or until crust looks light brown and crunchy. Add cheese on top and put back into the oven until cheese is melted. 

"Loaded Potato"

Ingredients:
Sweet potato
Nonfat, plain Greek yogurt
Chopped green onions
Pepper flakes
Part skim Mozzarella cheese
Bacon bits (optional)

Directions:
Bake or microwave sweet potato. When finished, top with greek yogurt, green onions, pepper flakes, and cheese. Microwave for a couple seconds to melt cheese.

 "Chicken Quesadillas"

Ingredients:
Tortilla of choice (I use a low carb/high fiber brand)
Chicken (boiled/shredded)
1/2 cup fat free cheese
1/2 cup Onions
1/2 avocado

Dipping Sauce:
Nonfat, plain Greek yogurt
1 tbsp green onions
Lime (optional)

Directions:
You will need to bake and shred the chicken first. Grease a pan with light, olive oil spray. Lay 1 tortilla flat in the pan and top with cooked chicken [strips, pieces, tenders], and onions. Let cook for a minute and add chopped avocado and cheese. Top with second tortilla and cook for a minute longer then flip quesadilla. Cook until both sides are slightly brown. Cut into slices and serve with a dipping sauce. My dipping sauce of choice was nonfat, plain Greek yogurt topped with chopped green onions. *Squeeze lime onto the dip for that extra zest*

"Quinoa Chicken Casserole"

Ingredients:
1 cup cook quinoa
Baked chicken (1-2 small packs of the boneless, skinless tenders)
1 can corn
1 small tomato, diced
1 can black beans
1 cup fat free, shredded cheddar cheese
1 cup fat free, mozzarella cheese
1/2 avocado, diced
1/2 cup chopped yellow bell pepper, diced
1 small can of green chilies
1 tsp cumin
1-2 tbsp of chili powder
2-3 tbsp fresh cilantro
1 small can of tomato sauce
 
Directions:
Preheat oven to 350 degrees. Bake chicken-using season of choice. Then, cook quinoa as directed. Next, mix all ingredients except the avocado in a bowl, also only using 1/2 cup of both types of cheeses, (save the other 1/2 cup) and, hold out a little of the tomatoes and bell pepper for topping. Once ingredients are mixed, spread evenly into pan like a casserole. Bake for 20 minutes. Top with the remaining cheese, bell pepper, tomatoes, and avocado. Bake until cheese is melted.

"Pumpkin Brownies"

Ingredients: 

2 cups oats

1/3 unsweetened cocoa powder

1/2 can pumpkin puree

1/3 cup melted coconut oil

1 tsp baking powder

1 tbsp cinnamon

1/3 cup Walden Farms sugar free syrup

1 tsp vanilla extract

1 egg

2 packets stevia (add more or less depending on sweetness you want)

Peanut butter/almond butter to top (optional)

Directions: 

Preheat oven to 350 degrees.  Use blender to make oats a flour-like consistency. Mix all of the dry  ingredients first, then mix in the rest. Spread mixture into a loaf pan. Bake for 30-40 minutes. Top with peanut/almond butter or even powdered sugar, then serve!

Macros without peanut butter: 

8 servings

Per serving- 100 cals, 2.4g fat, 4g protein, 18g carbs

Spring Rolls in January

The colder it gets outside, the more I use my crock pot.

Okay, that's a lie.... I'm addicted to using my crock pot and would use it even if we were experiencing 100 degree weather.

Instead of always baking chicken, crock pot it! Just throw a bunch of random spices and veggies in with the chicken and *boom*, dinner is waiting on YOU after the gym.


I simply love the recipe I am about to share with ya'll!

"Chicken Spring Rolls"

Ingredients:
6 Nasoya All Natural Egg Roll Wraps
Fresh, raw cole slaw
6 boneless chicken tenders
Olive oil
Fresh cilantro (optional)
1 cup slice onion
Spices (garlic powder, pepper, chili powder)
1 slice Go Veggie-vegan cheese
Asparagus (optional)

Directions: I used a leftover chicken crock pot mix to fill my wraps. The chicken mix was made like this--> *Crock pot set on high for 4-5 hours. Place 6 chicken tenders, spices, 1 cup sliced onions, and asparagus (optional)--this is my favorite way to cook my asparagus; I don't like it crunchy! Add 1 cup of water to the mix and let it cook.

When the chicken mix is almost finished, preheat oven to 350 degrees. Take 1 egg roll wrap and follow instructions on package on how to fold/wrap. You'll place your chicken mix, cole slaw, and small piece of the cheese onto the corner of the wrap, fold and seal. Brush olive oil on top of each wrap and sprinkle fresh cilantro on top. Bake for 10-12 minutes.

Good with or without a sauce, but my next experiment will definitely be coming up with a low sodium sauce for these yummy rolls!

For those needing macro info, here is a CLOSE estimate for 1 roll.

(Makes 6 rolls)
Serving size=1 roll
143 cals
3g fat
12g carbs
15g protein