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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