Full Week of Meal Prep Recipes & Macros Included. Sneak Peak Week 1

Meal prep week 1.jpg

 

Meal Prep Menu Week 1

  • Blueberry Protein Waffles & Turkey Bacon

  • Zesty Cajun Chicken on Veggie Pasta

  • Baked Salmon with Balsamic Roasted Veggies & Cauliflower Mashed Potato Chocolate Chip Protein Waffles & Turkey Bacon Makes 3 Waffles

    Blueberry Protein Waffles + Turkey Bacon
    Serving Size 1 waffle Calories: 192 Fat: 3g Carbs: 16g Protein: 25g Fiber: 3g

    Ingredients

  • 1 egg 2 egg Whites 1/2cup(40g) Oats 2 Scoops Pure Whey Protein Isolate (Vanilla) 1/4 Cup(60g) non fat greek yogurt 1/4 cup(60g) unsweetened apple sauce

Mix all ingredients into blender. Blend until smooth. Add Batter to a preheated waffle maker. Cook until golden brown. Top with 1/3 cup blueberries. Serve with 2 strips of turkey bacon.

Zesty Cajun Chicken on Veggie Pasta
Makes 5 Servings Serving Size: 1 Serving of Pasta 5oz Chicken Calories: 504 Fat: 16g Carbs: 52g Protein: 38g Fiber:12g

Ingredients:

1.5 lb. Chicken Breast (Split into 5 breasts~ 5oz each) 1.5 tsp garlic powder 3/4 tsp onion powder 3/4 tsp oregano, dried 3/4 tsp thyme, dried 1 tsp cayenne 1.5 tsp paprika 1/2 tsp pepper 1.5 tsp Salt

1 Serving of any fiber rich veggie pasta (Cook as directed) Sauce: 2 tbsp Extra Virgin Olive Oil Juice of 2 Lemons 1/2 tbsp Salt + 1 tsp paprika + 1 tsp garlic powder + 2 tsp fresh black pepper, 1/4 Cup grated parmesan cheese

Blend all seasonings in a dish and evenly coat chicken breasts till thoroughly covered. Preheat oven to 450 degrees F. Grease 8×8 baking dish. Bake for 18 minutes. Remove chicken breasts, cover with aluminum foil & bake for another 5 minutes. Serve with pasta, garnish with fresh parsley.

Baked Salmon with Roasted Veggies and Cauliflower Mashed Potatoes

Makes 5 Servings Serving Size: 5 Oz Salmon/ 1/2Cup Veggies/ 3/4C Cauliflower Mash Calories: 360 Fat: 14g Carbs: 18g Protein: 38.2g

Ingredients:

1.5lbs Salmon Seasonings: 1.5 tsp salt, 1/2tsp pepper, 1 tsp cayenne pepper, 1 tsp garlic powder, 1 tsp dill herbs, dried. 1 lemon thinly sliced to top on fillets

Broccoli, Carrots, Cauliflower mix 2 tbsp Balsamic Vinegar, 1 tbsp olive oil, 1.5 tsp salt, 1 tsp pepper 1 Large Head Cauliflower, 3 cloves garlic, 1 tbsp olive oil, 1/3 tsp black pepper, 1/2 tsp salt

Salmon: Add all seasonings to a dish, evenly coat salmon with a squeeze of lemon & a slice of lemon on top. Place on a non stick baking sheet, preheat oven (375 F) Bake for 20-25 minutes.
Roasted Veggies: Evenly coat vegetables with olive oil, salt & pepper onto a baking tray. Preheat oven to 425 F, bake for 20 minutes flip halfway through.
Cauliflower Mash: Boil Cauliflower and garlic cloves in salted water until soft, add to a food processor and blend until fairly smooth, add seasonings. Top with your choice of parmesan cheese, sour cream, spices, or fresh herbs.
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Author: beachbunnyck

Personal Trainer/ Group Fitness Instructor Addicted to Sweets Worldwide Online Trainer & Coach PADI Dive Master & Rescue Diver SSI Free Diver Traveling the world while on a quest to stay in shape and keep the abs in check while still indulging in local cuisines. Follow my adventures around the world for the best diving destinations, fitness friendly hotels/restaurants/cafes and killer high intensity workouts you can do while stuck without access to a gym or fancy workout equipment. Here to Inspire #GetOutside #CKActive #SaltLifestyle

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