Macro- Friendly Meal Prep Healthy Thai Sesame Patties (Low Carb, High Protein) and a Full Body Home Workout

Macro- Friendly Meal Prep Healthy Thai Sesame Patties Low Carb, High Protein

PLUS an easy but high intensity full-body workout you can do at home.

 

Ingredients

• 4 spring onions
• 15 g fresh cilantro (coriander), plus extra to garnish
• 500g or 1 lb. ground chicken
• 3 tbsp sesame seeds, toasted
• 1 tbsp light soy sauce
• 1.5 cm piece of fresh root ginger, peeled and finely grated
• 1 egg white
• 1 tbsp sesame oil
• 1 tbsp sunflower oil
• Thai sweet chilli dipping sauce, to serve
• Spring onion curls, to garnish (optional)

To Make It:

• Chop the spring onions and coriander finely in a food processor or with a knife. Put in a bowl and mix with the chicken, sesame seeds, soy sauce, ginger and egg white.
• Shape into 20 slightly flattened rounds with wetted hands. Chill in the refrigerator for one hour (or longer if you have time).
• Heat the sesame and sunflower oils in a large frying pan, add the patties and fry for 10 minutes, turning once or twice, until golden and cooked through to the centre.
• Arrange on a serving plate with a small bowl of chilli dipping sauce in the centre. Garnish with extra cilantro/coriander leaves and spring onion curls, or wrap into lettuce cups for a protein style Thai Burger, or serve with rice for some added carbs for energy. Pre-pack into containers and store in refrigerator for up to 5 days, or add to freezer for an easy go-to meal or snack.  🙂 Enjoy! Serving Size= 2 Patties  Makes 10 Servings

 

Workout of the Day:

1. Walking Lunges x25
2. Jump Squats x20
3. Burpees x 10
4. Sit Ups (Arms Crossed Over Chest) x15
5. Side Plank (30 Secs Each Side)
   Repeat for 3-5 Sets for a full body, high intensity workout. Stretch, hydrate & refuel with this quick and easy go-to meal.

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

 

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.

Macro Friendly Meal Prep: Turkey Meatballs Stuffed With Cheese

Macro Friendly Turkey Meatballs Stuffed with Cheese ❤
This was definitely a client favorite and one of my best sellers….healthy delicious meal to prep ahead that your kids will love too!

 

Ingredients

Meat

2 lbs Ground turkey or chicken, lean

Produce

4 cloves Garlic
2 tbsp Italian parsley
2 tsp Oregano, dried
1 Lb of Steamed Spinach (cooled & drained)
1 Carrot, Diced
2 Celery Sticks, Diced
1 Medium onion, diced

Refrigerated

2 Eggs

Baking & Spices

1.5 tsp Black pepper
1 tbsp Kosher or sea salt
1/2 tsp Red pepper flakes
1 tsp cayenne pepper

Dairy

1 cup Low Skim Mozarella Cheese, Shredded

Preheat oven to 375 F. Cover a non stick baking pan with foil & lightly coat with non-stick cooking spray. Combine all ingredients into bowl EXCEPT cheese. Once all the ingredients are incorporated together, form into meatballs about the size of a golf ball. Form an empty pocket in the middle, and stuff with a pinch of low fat cheese evenly distributing turkey mix so cheese is hidden in the middle.

Place onto middle rack of the oven, set timer for 10-15 minutes- flipping them over when they are about half way through. The juices should run clear and meatballs should be slightly browned on the outside. Cool on a rack and pack them up.
Can be served with roasted veggies & sweet potato mash. Topped on some pasta. Or simply enjoyed on their own as a grab and go snack! ❤
Serving Size is 4-6 meatballs. 9g Fat, 17g Carbs, 26g Protein.