When you're in the middle of a fitness journey, I think it's pretty safe to say that no matter what ... food always tends to cause the biggest struggle.
And not just knowing what to eat & how much to eat ... but actually being able to cook healthy meals that you enjoy.
Then there's the issue of preparation & making sure you have easy access to those meals, so that you can stay on track with your goals.
That typically requires some meal prep, and I know you might be thinking that prepped meals always taste bland & boring ... but that couldn't be further from the truth!
So I'm going to help you out today, and hook you up with 6 of my favorite, easy-to-make & delicious meal prep recipes:
Sausage-Omelette Muffins
Ingredients:
-8 Large Eggs
-1/2 Cup Reduced-fat Milk
-1/4 Teaspoon Salt
-1/4 Teaspoon Ground Pepper
-3/4 Cup Chopped Onion
-3/4 Cup Crumbled Cooked Breakfast Sausage
-6 Tablespoons Shredded Cheese Of Choice
-1/4 Cup Chopped Fresh Flat-leaf Parsley
What You'll Need:
Whisk (optional)
12-Cup Muffin Pan
Non-Stick Cooking Spray
Directions:
1. Preheat oven to 325 degrees F.
2. Whisk eggs, milk, salt and pepper in a large bowl.
3. Liberally coat a 12-cup muffin pan with cooking spray (or use silicone muffin cups). Divide onion, sausage, cheese and parsley among the muffin cups. Top with the egg mixture. Bake until set and lightly brown, about 20 to 25 minutes. Let stand for 5 minutes before removing from the pan.
Tips to for storage: Cool completely and refrigerate in an airtight container for up to 3 days or freeze for up to 1 month. To reheat in the microwave, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Nutrition Facts:
Recipe Makes 6 Muffins
Calories - 208 (per muffin)
Protein - 16g
Carbs - 4g
Fat - 14g
Protein Pancakes
Ingredients:
-4 Eggs
-4 Scoops Whey Protein Powder (We used Level-1 Cinnamon Cookie Batter, but any flavor can work!)
-2 Teaspoons Baking Powder
-3/4 Cup Almond Milk
What You'll Need:
Mixing Bowl
Skillet
Non-Stick Cooking Spray
Directions:
1. Add all ingredients to a mixing bowl, then mix until incorporated.
2. Heat a skillet over medium heat. Use non-stick spray or a bit of butter or coconut oil to coat the pan.
3. Measure out about 1/4 cup pancake batter for each pancake.
4. Pour into the hot skillet. Cook each side 1 – 2 minutes. You’ll know it’s ready to flip when little bubbles start forming.
5. Remove from skillet and allow to cool before eating or storing. Can add fruit, low sugar syrup, etc. for flavor.
Tips for storage: Make sure the pancakes are completely cool, then put them in a meal prep box or another airtight container. Keep them in the fridge up to 1 week. After the pancakes have cooled completely, place the pancakes in an airtight container like a Ziplock bag. Seal and store in the freezer up to 3 months.
Nutrition Facts:
Recipe Makes 4 Pancakes
Calories - 201 (per pancake)
Protein - 30g
Carbs - 3.5g
Fat - 6.8g
Cheesy Ground Chicken Pasta
Ingredients:
-1 Tablespoon Olive Oil
-1 lb. Ground Chicken
-1 cup Halved Grape Tomatoes
-2 Teaspoons Dried Italian Seasoning
-1/4 Teaspoon Salt
-8oz Whole Wheat Penne
-1 Cup Marinara
-1/2 Cup Heavy Whipping Cream
-5oz Baby Spinach
-1/2 Cup Chopped Fresh Basil
-1/2 Cup Shredded Mozzarella Cheese
-Grated Parmesan Cheese
What You'll Need:
Large Skillet
Directions:
1. Heat oil in a large, high-sided skillet or Dutch oven over medium-high heat. Add chicken; cook, stirring often to break up the meat, until cooked through and beginning to brown, 6 to 8 minutes. Add onion, tomatoes, Italian seasoning and salt; cook, stirring often, until the onion is softened and the tomatoes are breaking down, 4 to 5 minutes.
2. Stir in pasta, broth, marinara and cream; bring to a simmer over medium-high heat. Cover and simmer, stirring occasionally, until the pasta is al dente, 10 to 12 minutes. Stir in spinach (in batches, if necessary), basil and mozzarella; cover and cook until the spinach wilts and the cheese melts, about 2 minutes. Garnish with more basil and Parmesan, if using.
Tips for storage: Add to meal prep containers and store for 3-4 days in refrigerator.
Nutrition Facts:
Recipe Makes 6 Servings
Calories - 410
Protein - 24g
Carbs - 38g
Fat - 19g
Chicken Freezer Burritos
Ingredients:
- 2 Teaspoons Extra Virgin Olive Oil
- 1/2 Cup Chopped Red Onion
- 1 Teaspoon Minced Garlic
- 15 oz Low Sodium Black Beans, Rinsed
- 1/2 cup Water
- 1 Tablespoon Minced Chipotle Pepper in Adobo Sauce
- 2 Cups Shredded Cooked Chicken
- 2 Cups Chopped Kale
- 1 Cup Reduced-Fat Sharp Cheddar Cheese
- 2 Tablespoons Chopped Fresh Cilantro
- 1/2 Teaspoon Grated Lime Zest
- 1 Tablespoon Fresh Lime Juice
- 1/4 Teaspoon Salt
- 4 Whole Wheat Tortillas
What You'll Need:
Large Non-Stick Skillet
Directions:
1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; cook, stirring often, until the onion starts to soften, about 2 minutes. Add beans, water and chipotle; bring to a simmer, mashing slightly with the back of a spatula. Stir in chicken and kale; cook until thickened, 1 to 2 minutes. Remove from heat. Stir in Cheddar, cilantro, lime zest, lime juice and salt.
2. Spread 3/4 cup filling on the bottom third of each tortilla, then roll tightly, burrito-style. Individually wrap the burritos tightly in foil and place in a sealable plastic bag. Freeze for up to 3 months.
3. To reheat one frozen burrito, unwrap and transfer to a microwave-safe plate. Cover with a paper towel and microwave on High until heated through, 2 to 3 minutes.
To make ahead: Prepare through Step 2 and freeze for up to 3 months.
Nutrition Facts:
Recipe Makes 4 Burritos
Calories - 375 (per burrito)
Protein - 27g
Carbs - 44g
Fat - 9g
Pizza Chicken
Ingredients:
-1 lb. Chicken Breasts, Boneless and Skinless
-1 Tablespoon Extra Virgin Olive Oil
-2 Cups Marinara Sauce
-1/4 Cup Low Moisture Mozzarella
-12 Slices Turkey Pepperoni
-1 Teaspoon Oregano
-1 Teaspoon Garlic Powder
-1 Teaspoon Onion Powder
-1 Teaspoon Red Pepper Flakes
-1 Teaspoon Basil
-Salt and Pepper to Taste
What You'll Need:
12" Frying Pan/Cooking Skillet
Small Mixing Bowl
Directions:
1. Preheat a 12" frying pan to medium heat with extra virgin olive oil.
2. Place oregano, garlic powder, onion powder, salt and pepper in small bowl and stir.
3. Clean and pat chicken breasts dry. Rub the spice mixture well into the chicken breasts with your hands.
4. Place chicken in the frying pan. Cook 4 minutes then flip and cook another 4 minutes. Depending on how thick your chicken breasts are, cooking may take a little less or slightly longer. Check the center by slicing a small sliver in the center to ensure it is not pink.
5. While the chicken cooks, set the oven to a high broil.
6. Remove chicken from the skillet and place marinara sauce in the frying pan with crushed red pepper flakes and basil. Simmer on low 5 minutes.
7. Add chicken breasts to the frying pan, place 3 slices of turkey pepperoni on each chicken breast then cover with the cheese dividing it evenly among the chicken breasts.
8. Place the frying oven in the oven 5 minutes to melt the cheese over the chicken breasts.
9. Remove from the oven and place in meal prep containers with roasted broccoli.
Tips for Storage: Can be stored in refrigerator for 3-4 days
Nutrition Facts:
Recipe Makes 4 Servings
Calories - 230
Protein - 29g
Carbs - 9g
Fat - 9g
Protein Cookie Dough
Ingredients:
-1 Cup Almond Flour
-1/2 Cup Vanilla Protein Powder (We used Vanilla Element Protein Powder!)
-1/4 Cup Unsalted Creamy Peanut Butter
-1/4 Cup Maple Syrup
-1/4 Cup Non-dairy Milk
-1 Teaspoon Vanilla
-2/3 Cup Chocolate Chips
What You'll Need:
Mixing Bowl
Whisk
Spatula
Directions:
1. Whisk together the almond flour and protein powder.
2. Add the peanut butter to the microwave and heat for about 20 seconds, just to melt it slightly so it's easier to work with.
3. Add the peanut butter to the flour along with the maple syrup, milk and vanilla.
4. Mix together with a rubber spatula until combined, adding 1-2 more tablespoons of milk as needed.
5. Fold in the chocolate chips.
6. Leave as is or roll into balls. Store in the fridge for best results for up to a 1 week.
Nutrition Facts:
Recipe Makes 8 Servings
Calories - 260 (for 1/8th of recipe)
Protein - 10g
Carbs - 21g
Fat - 12g
And if you need extra help with meal planning, or ANY help at all with your health & fitness goals ... just swing by and see us at your local Supplement Superstores location!
We're always more than happy to make sure you're set up to crush your goals!
These recipes were put together by Sage Schuman. She's a N.A.S.M. Certified Sports Nutrition Specialist & Personal Trainer.
