With all of the writing I’ve been doing for my upcoming book on meal prep and meal prep recipes, I wanted to do a deeper dive on an article I wrote a while back on cooking chicken in bulk and having variety. Besides over cooking the protein, I often hear complaints about the lack of variety.
So, here’s a video showing how I cook protein – beef (or ground meats) and chicken (poultry) – in bulk. Regardless of your diet, there’s a lot of key learnings in this video for everyone, even vegans. It talks about how to do exact meal prep or calorie counting so that you better arrive at the intended calories and macronutrients for each meal.
If you are a hardcore athlete or weightlifter, it is important that you eat a lot of healthy food such as chicken and veggies. But if you find yourself getting bored of or intimidated by the thought of eating so much chicken, you might be forgetting fun recipes like chicken noodle soup and chicken enchiladas to make from leftover chicken breast and rotisserie chicken. Chicken doesn’t have to be boring at all if you just put a little love and fun into your heart and into your meal. Here are 4 leftover chicken recipes that will be sure to blow your mind!
As a tip, it can be good to get chicken meat that comes with the bones and collect the bones for broth. Bone broth is a great way to replenish the body and refuel its need for the rich minerals that come from breaking down the bones. It helps to recharge the adrenal system and keep an athlete pumped up and ready for another intense training session. It is also great at helping people recuperate and now you’re using every part of the chicken from the meat to the bones! Decreasing food waste is great for you and for our environment.
Poultry is easier to digest than red meat and is probably in the top ten most versatile foods that exist. Curry soup, salad with chicken, chicken caesar (in all its forms), easy chicken taco, Thai chicken—you could name chicken recipes all day off the top of your head and not run out. It is high in protein and is a decent source of saturated fat. That high level of protein can be dehydrating though so make sure to drink lots of water and get lots of magnesium and fiber through eating vegetables. Dark leafy greens and cruciferous vegetables are great for that which include broccoli, Brussel sprouts, spinach, and cabbage.
If you had a fun time trying these chicken recipes for quick and easy meals throughout the day, please drop me a comment or send me a message. I would love to hear from you! Keep happy and healthy! Bon appetit!
As part of my partnership with Pronamel, they asked me to create content with the theme “Twice as Good” in mind – something that can serve two purposes.
First thing that came to mind was obviously, food! But here’s my take/twist.
One thing I like to do is purchase produce and products from my local farmer’s market and nearby small businesses. By doing so, I’m investing in my community and so it can flourish and provide newer, better “goods” for all of us.
Similarly, that’s how food should be. It should nourish our bodies and push us closer to our wellness goals, all while tasting delicious!
With that in mind, I purchased some produce from my local farmer’s market to create some delicious, natural salad dressings just in time for the spring!
I’m following up on a FAQ –
“What are some lunch meals you can enjoy that don’t have to be reheated?”
Here are four easy lunch ideas to help inspire your next meal prep! This is a continuation of the 5 cold lunch mash-up that I did last year.
When it comes to eating food cold (or at room temperature), keep it simple! Here are some guidelines I live by:
Hello there fit foodie! Were you looking for a delicious chicken and rice meal prep recipe for healthy eatings? Look no further. This chicken based rice meal prep recipe is everything you could dream of for easy meal prep, packed with protein, veggies, and flavor. Read on below for tips and tricks to make this recipe a success in your kitchen. Try our meal prep chicken and rice.
While not low carb, this rice and chicken meal prep recipe makes sure you get energy from the healthy brown rice, with healthy protein from the boneless skinless chicken breast to build your muscles, and broccoli for some much needed vegetables for your daily dose of vitamins and minerals. Don’t be afraid to toss the chicken and the rice into the instant pot. Pressure and slow cookers can cook rice and chicken in a fraction of the time it would take on the stove. Make sure you keep it at medium high heat, and cook the chicken all the way through. Make this recipe a vegan one by changing out the chicken for tempeh or tofu. Add some cilantro lime if you want to switch the flavor up a bit.
Since this recipe freezes and reheats well, you can portion out the meals and place them into the freezer for some easy grab and go lunch, or for the nights where you might to too tired from the gym to cook. This way you will have your meals done for the rest of the week.
If you enjoyed this chicken and rice meal prep recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!
When all you have is a microwave, it can be a little daunting to think about being able to cook your own meals. While it’s not ideal, the microwave can crank out some pretty awesome (and calorie-conscious) meals!
Here is a follow-up article on the 4 Dorm Room Recipe video from 2 years ago!
Remember, you should always customize recipes to complement your nutrition and fitness goals.
As I continue to experiment with the ketogenic diet, I’m discovering the various ways I can still enjoy the foods I really love with much less carbs.
I’ve used portobello mushroom caps for burgers but it was not until recently that I discovered I could also use them as taco shells. Check it out!
These five cold lunch ideas are a breeze to set up, especially since they make meal preps a breeze. If you were looking for a lunch idea or two to take your bagged healthy lunch to the next level, look no further. If you thought cold lunches have to be generic tuna salad or chicken salad, you will be happy to see these. The great thing about a cold lunch is that there is no heat necessary, so you will not worry about how reheating the food might change the texture and flavor. You also do not have to worry about whether your container is microwave or oven safe.
First up, we have a delicious salmon and quinoa salad, loaded with healthy protein, fiber, omega fats, vitamins and minerals. This is a powerhouse recipe that can be prepared the night before. Next you have a spin on asian cold noodle recipes, with soba, chicken, and broccoli. How’s that for a healthy pasta salad? After, try this cold spin on a quesadilla, which is kind of like if a taco salad and a quesadilla had a baby. It contains delicious ingredients like goat cheese, avocado, and black beans.
Fourth, we have a greek orzo salad, which you could make as a salad with feta or not, depending on your taste. It also falls into the category of a pasta salad, which you could easily serve with whole wheat pita if you wanted some more healthy carbs to give you a boost of energy. Last we have a hummus and turkey pinwheel recipe, which is simple but delicious, using oven roasted turkey breast and creamy hummus.
If you enjoyed these cold lunch recipes, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!
Another year, another epic $75 Meal Prep video challenge! One of the most important lessons I’ve learned on my journey is the importance of being prepared. We’ve heard it time and time again, if we “fail to plan, we plan to fail.” But the good news is there’s #mealprep whereby we prepare several meals or snacks (or food) in advance so that we always have a healthier alternative readily available to us!
This grocery challenge is all about showing how easy it is meal prep AND how we can do so on a limited/set budget. While $75 may seem like a lot of money to many people, think about how much money you spend weekly just for lunch. The average lunch spend is about $9; multiply that by 5 days (work week) and you’re already spending over half of the $75 and we haven’t even addressed breakfast, dinner or those frequent $2 and $3 snacks. By the end of a week, you’ve likely spent close to $100. Ask yourself – how much of that food is nourishing your body to push you closer to your goals?
But no worries! Got you covered. Let’s “ball on a budget!” Here are 5 meals for 5 days for $75!
Couple of things before we get started:
HUGE THANKS to my friends at Kroger! They made it extremely easy to make this video so I had a very enjoyable (and affordable) shopping experience. If there’s not a Kroger close to where you live, check for one of its affiliate stores here (at the bottom of the page). Remember I live in Texas, so prices may vary depending on where you live around the nation (or globe).
PROTEIN / DAIRY
Only thing better than one of your favorite Chinese foods, is when it’s prepared in a heart healthier way so you can enjoy it more often.
While this version is lower in fat, it definitely does not compromise on flavor! You won’t notice the difference in taste, but you will in how you feel after eating it. With only 345 calories per serving and over 35g protein, your muscles and your tastebuds will be begging for more.
Congrats on accepting the FitMenCook 5-Day No Sugar Challenge! I once read an article that suggested it was easier for people to give up sex than it was to give up sugar. And if you think about it, they may be right since added sugar is everywhere!
GOAL FOR THE NEXT 5 DAYS:
FOODS TO AVOID
Remember, check the ingredient label to determine if what you’re about to eat satisfies the requirements for this challenge. Nearly all food has sugar so focus on what sugars or sweeteners have been ADDED to the food.
ACCEPTABLE FORMS OF SUGAR:
QUICK TIPS TO GET STARTED:
A note on alcohol…
ONE FINAL IMPORTANT NOTE:
If you do happen to have a weak moment, or mindlessly eat something with sugar, don’t beat yourself up! Identify how and why it happened, learn from it, then keep going strong in the challenge. We CAN do this!
Best wishes and Boom.
This will be a living page so that I can add new ideas and tips from all of us! So…
Cooking Utensils I Use Weekly
TIP: always have healthy snacks available to curb cravings in between meals and to prevent making unhealthy food choices or overeating at meal time.
Favorite Cooking Oils
Seasonings & Spices
Teas & Superfoods
If you’re needing to cook chicken in bulk for the week and want to better measure your portions, try using kabobs. Each kabob is a measured portion of your serving. Here are 3 quick ways to season your chicken breasts to keep your diet interesting!
Here’s the story behind my sweet potato sliders! Huge thanks to American Express for allowing me to share this story.
The same energy and excitement I feel when exercising is matched every time I step into the kitchen to try a new recipe. In both places I “train” hard and look for creative ways to challenge myself. These sweet potato slider melts are a product of such training — they fuel my creativity while also feeding my body healthy, non-boring food. It’s moments like these when I truly love what I do.
This sweet potato lasagna recipe is considered one of the healthier lasagna recipes out there. It is also gluten free, so those who are gluten intolerant or sensitive can eat this without fear. As far as meal prep goes, it is one of the easier ones but peeling and slicing the sweet potatoes can be a big tedious. You can make it less tedious by slicing the sweet potatoes lengthwise on a mandolin. You can use a salt free marinara sauce, and a drizzle of olive oil (although I omitted the olive oil this time), and just alternate layers of the different ingredients.
If you were looking for vegan recipes, if you use veggie crumbles and take out the egg white, and use vegan cheese, it will match your diet requirements too, so don’t feel as though you wouldn’t be able to touch this recipe if you are vegan or vegetarian. Add some sprigs of fresh basil or baby spinach for some green roughage. This sweet potato lasagna recipe also freezes and reheats well, so you can make a big batch and portion it out for weeknight meals and grab and go lunches. Or you can easily assemble it in small single portion containers and cook them in it then freeze. Just heat and serve and you have an easy and filling meal that doesn’t break your back or your bank. You can thaw it out first or pop directly into the oven, depending on how much time you have on your hands.
If you enjoyed this budget friendly sweet potato lasagna recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!
Hey there fit foodie! Today I want to show you a quick and easy way to meal prep for a baked chicken dinner recipe. You can use chicken breast or chicken thighs, depending on what you have on hand. Chicken breast is leaner, but chicken thighs are more juicy. Read on below for tips and tricks to make this recipe a success in your kitchen.
When it comes to meal prepping chicken dinners, easy chicken recipes are usually my go to. However, since I can get sick of eating the same thing over and over again, I often think of ways to switch up the recipes so I don’t get bored of my meals. Here I am presenting three different chicken flavors, all cooked at the same time and on the same sheet pan in the oven. The first is a honey lime sriracha chicken that has just the right amount of kick to it. The second is a tasty barbecue chicken recipe for those days you are craving that smokey sweet flavor. The third is a sweet and spicy mustard baked chicken that pairs perfectly with some string beans.
Since this chicken recipe freezes and reheats well, you can portion it out for meals and place them into the freezer for some easy grab and go lunch, or for the nights where you might to too tired from the gym to cook. This way you will have your meals done for the rest of the week. You can use sweet potatoes or rice as the carb, or veggies like broccoli and spinach.
If you enjoyed this easy chicken dinner recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!
No boring sandwiches or wraps. Ever. Instead of shoveling out $9 for a wrap at lunch, just make your own. Less than half the cost and likely twice the protein! Plus, you know exactly what you are putting in to your body.