Recipes To Meal Prep Like a Boss

Are you ready to Meal Prep Like a Boss? Well, here are some recipes highlighted in our blog Meal Prep Like a Boss written by Sara Frenza.

INGREDIENTS

4 whole peppers
140 g cooked extra lean ground beef
200 g cooked brown rice
1/4 cup of egg white
1/2 cup of chopped white onion
1/4 cup of tomato sauce
35 g parmesan cheese, shredded
Italian spices, salt and pepper to taste.

DIRECTIONS

1. Cut off tops of peppers and de-seed them.
2. In a bowl mix beef, rice, onion, egg white, cheese and half the tomato sauce.
3. Stuff the peppers with the mix and top with the remaining tomato sauce.
4. Cook in the oven at 400 for 45 minutes (covered) then remove cover and cook for another 15 minutes.

Note: This is for 2 servings (2 peppers per serving)

MACROS per serving
Calories: 534
Protein: 43.6 grams
Carbs: 48.6 grams
Fats: 18.6 grams

INGREDIENTS

125 g of oats
25 g of Flourish Chocolate Protein Pancake mix
300 g cottage cheese 1%
15 egg whites
5 eggs
1/2 cup of powdered stevia
1/4 cup of cocoa powder
75 g of shredded unsweetened coconut
1/4 cup of unsweetened almond milk

DIRECTIONS

1. Mix all ingredients in a bowl and blend.
2. Place in silicone muffin tins.
3. Bake in oven at 375 for 30 minutes.

Note: This recipe is for 5 servings and should make approximately 20 muffins. That would give you 4 muffins per serving. This will vary depending on the size of your muffin trays.

MACROS per serving
Calories: 463
Protein: 45.5 grams
Carbs: 40.6 grams
Fats: 19 grams

INGREDIENTS

¾ cup of frozen riced cauliflower
1/2 cup of stir fry frozen veggies
90 grams of cooked shredded chicken breast
140 grams of cooked brown rice
1 tsp. of sesame oil
1 tsp. chilli garlic sauce
1 tsp. soya sauce

DIRECTIONS

1. In a frying pan, add sesame oil, frozen riced cauliflower and frozen veggies and cook thoroughly.
2. Add soya sauce and chilli garlic sauce and continue cooking to disperse the flavours.
3. Add chicken.
4. Add rice.
5. Keep cooking until chicken and rice is thoroughly warmed up.

Note: This is for 1 serving.

MACROS per serving
Calories: 415
Protein: 34.7 grams
Carbs: 51.8 grams
Fats: 8.8 grams

INGREDIENTS

250g plain Greek yogurt (0%)
140 g sliced peaches (frozen or fresh)
1/4 cup of water
3 tbsp of Swerve brown sugar replacement
15 g of quick oats
25 g toasted sliced almonds

DIRECTIONS

1. Place peaches, water and Swerve brown sugar replacement in a saucepan.
2. Cook on medium, stirring occasionally, until caramelized, about 5 minutes.
3. Remove peaches from heat and pour over the Greek yogurt in a bowl.
4. Top with oats and sliced almonds.

Note: This makes 1 serving. You can adjust this recipe by using cashews or walnuts instead of almonds.

MACROS per serving
Calories: 404
Protein: 34 grams
Carbs: 37.9 grams
Fats: 14.8 grams

INGREDIENTS

300 g of cooked ground turkey, seasoned
1.5 cups of coleslaw mix
3 whole eggs
2 tbsp chopped green onion
2 cloves crushed garlic
2 tbsp rice vinegar
2 tbsp siracha sauce
2 tbsp soya sauce
1 tbsp crushed ginger
1 tbsp Swerve brown sugar replacement
1 tbsp of sesame oil

DIRECTIONS

1. In a large skillet, brown the ground turkey and remove from heat.
2. In a separate large skillet add the 300 grams of chicken, coleslaw mix and the sauce and sauté until desired tenderness on medium heat.
3. Make a well in the center of the skillet and add the 3 eggs. Scramble until done over low heat.
4. Remove from heat, add turkey and then serve with the green onions sprinkled on top and drizzle with sesame oil.

Note: This makes 3 servings. You could also use ground chicken or beef instead of turkey.

MACROS per serving
Calories: 383
Protein: 35.6 grams
Carbs: 15.9 grams
Fats: 20.5 grams

INGREDIENTS

120 g cooked shredded chicken breast
175 g Greek Yogurt (0%)
70 g light cream cheese
30 g cheddar cheese
1/4 cup of buffalo wing sauce

DIRECTIONS

1. Preheat oven at 350.
2. Mix all the ingredients in a bowl.
3. Transfer to a oven safe casserole dish.
4. Bake in oven for 15-20 minutes until mixture is heated through.

Note: This makes one serving. You can also make adjustments for taste such as using blue cheese instead of cheddar, broghies or rice crackers for dipping or top with green onions.

MACROS per serving
Calories: 560
Protein: 66.4 grams
Carbs: 14 grams
Fats: 24.8 grams