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Happy Friday babes!!! It’s Friday which means it’s a meal prep with Ri kind of day (I am literally so hype about it lol) It feels like it’s been forever since I posted a meal prep but it feels so good to be posting on right now! This meal prep took 45 minutes for cook time and 15 minutes of cleaning time so it was pretty quick. In this video I share 3 easy, delicious and healthy meals that have been helping me reach my health and fitness goals! Healthy food does not have to be boring or bland. Try these 3 delicious recipes and I’m sure you’ll find yourself adding them to your meal prep rotations! I am not a professional, dietician, or nutritionist so please consult a professional for guidance if needed. These videos are just to provide you with creative food inspiration and motivation to actually make a change in your eating habits. As always, enjoy babes xx
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Music Details
Music by Kibra – How You Know (feat. Zenesoul) –
Music by Mark Generous – AIR –
Music by Ryan Little – Arena –
Music by Clejan & OHD Beats – Breaking Ground –
Featured Recipes
Breakfast
(Ingredients)
– 80 grams of mushrooms
– 70 grams of spinach
– 230 grams of liquid eggwhites
– 2 turkey sausage pattys
– Seasonings of choice (I used garlic powder, red pepper flakes and black pepper)
(Directions)
– Place two sausage pattys in a lightly greased pan, (if frozen add some water to speed up the thawing process) and cook them until they are heated all the way through and have a nice brown color on both sides.
– Weigh out and clean your mushrooms and spinach. Saute in a lightly greased pan and add your seasonings of choice.
– While the veggies cook, measure out your liquid eggwhites.
– Remove veggies from the pan, add egg whites and re-add the veggies to the pan. Cook until the eggwhites are cooked completely and flip.
Lunch
(Ingredients)
– 1 lb of shrimp
– Salmon filets
– Romain hearts
– Corn
– Black beans
– Red onion
– Tomato
– Avocado
– Lime
– Salad dressing of choice
– Seasonings of choice (I used cumin, chili powder, paprika, citrusy garlic seasoning, salt/pepper, garlic powder and red pepper flakes)
(Directions)
– Clean and season your proteins using your seasonings of choice (see above for mine)
– Sear shrimp and salmon (separately) in a lightly sprayed non stick pan over medium high heat until they’re cooked all the way through (2-3 minutes per side for the shrimp and 3-4 minutes per side for the salmon)
– Wash and dice half a red onion and half of a tomato; set aside
– Rinse and drain a can of low or no sodium black beans and set aside
– Wash and thinly slice 3-4 romaine lettuce hearts and set aside
– Heat up some corn (I used some leftover corn)
– Assemble
Dinner
(Ingredients)
– Thinly sliced chicken breasts
– Kale
– Zucchini
– Garlic
– Lemon
– BBQ sauce
– Honey
– Seasonings of choice (I used the grill mates spicy montreal steak seasoning, salt, pepper, red pepper flakes, garlic powder and paprika)
(Directions)
– Clean and season chicken
– Sear chicken breasts in a lightly greased non stick skillet for 4-5 minutes per side or until the chicken is cooked all the way through
– In a bowl, combine your favorite bbq sauce with some honey or brown sugar, coat the chicken evenly with the sauce and bake at 350 degrees fahrenheit until the sauce is bubbling and sticky.
– Wash and chop 3 zucchinis in half moon shapes and saute in a non-stick skillet over medium heat.
– Season the zucchini to your liking (I used salt/pepper, garlic, red pepper flakes and lemon)
– Add half a bag of pre-washed kale to a nonstick skillet, add water and seasonings. Cook over medium high heat for about 3-4 minutes. Add the remaining kale once the first batch of kale has wilted down enough. Finish with a splash of lemon juice and enjoy.