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Healthy meal prep for work weight loss edition
high protein low calorie meals
how to lose weight
how I lost 30 pounds
calorie deficit
easy meal prep recipes
meal prep for weight loss
Hey everyone it’s Monique renewed welcome back to another video so this week’s video I’m going to show you how I me prep two different lunches the first one is a chickp and chicken breast salad and I do this for like 3 to 4 days when
I’m in the office just so I won’t be tempted to go over my calories so I’m going to grill up some chicken breast that my husband had seasoned up for me in advance and I had it stored in the freezer that’s a tip right there is to
Season your chicken and then vacuum seal it if you have one of those next are these garbanzo beans that I’m going to use the entire can with a little bit of that chicken bullion that stuff is so good I use it almost in everything and then some seasonings of my choice like
Pepper garlic powder red pepper flakes and this Curry basil sorry some of the stuff is going to be out of focus that stuff is so good so it’s going to be like a Indian inspired type of dish going on and then some Curry some turmeric and a little bit of salt that’s
Like a half a teaspoon and then some of this chicken bullan powder chopped onion chili powder and I put about 2 oz of of chopped yellow onions in there and then like a cup of water cuz that’s always needed in the inst the pot is at least
One cup of water I would suggest cooking this for about 45 minutes they did take a bit longer than I thought and then after they were done I set the button to simmer and I smashed some of the beans so it could become thicker okay so my
Chicken is ready to be taken off the grill so I’m going to put that in a bigger container and set that to the side and I have three salad containers that I’ll will be taking to work and the greens that I’ll be using for my salad the whole container is only 45 calories
So I’m going to split that evenly into three and I measured it just to make sure everything was even and here are my chickpeas they look so good and they tasted really bomb and I’m going to measure out 1/3 cup of the chickpeas and about 3 oz of the chicken breast on my
Scale and I put that in a separate container because I can microwave this and then dump it in my salad bowl okay next I’m going to add about 1 oz of chopped roma tomato and then it comes with this separate compartment thing I don’t know what you call this that you
Can put like your toppings for your salad in and I added some feta cheese and some Parmesan cheese so next is some homemade salad dressing that I made from Greek yogurt I put about 6 oz in there with some lemon juice a jalapeno um you can use jalapenos avocados I also put some
Cilantro in there and I forgot to season it so I just added um my seasoning of choice and a little bit of apple cider vinegar and then I just split that into three small containers and making your own salad dressing at home will reduce the amount of calories and also increase
The protein if you’re using Greek yogurt 1 and 1/2 oz of Greek yogurt is already 7 o of protein so these are all my containers I also made some breakfast as well which I think will be like a separate video from this right now it’s just focusing on the lunches the day
Before I like to pack my lunch bag with whatever I’m going to eat for the next day and put the whole thing in the refrigerator along with my bottle of water so that I can just be ready to go out the door so next is one of my favorite meals
Um fajita veggies rice and beans chicken and shrimp I previewed this in my how to count your calories video but I didn’t show how to actually make it so that’s what we’re going to do right now okay so I have my pan that’s hot and I drizzle
Some olive oil in there and I have some chicken breast that I had already seasoned up so I’m just going to cook that in there and next are the beans this is how to get your beans to taste really good you have to kind of simmer the
Seasonings first with some butter I took about like half a tablespoon of this reduced fat butter with some onions that’s about 1 oz of onion and this chicken bullan paste with my seasonings that I like to use onion garlic Creo seasoning pepper adobo cumin cumin is a
Must for like penil beans and black beans chili powder and some minced garlic so I’m going to to simmer that for a little bit and that’s how it looks and then I’m going to DP my beans in there that’s like a full can of pinto
Beans and I also added a little bit of water and I’m going to lower the heat and simmer it and then I’m going to take some shrimp and cook that for a little bit um I had finished my chicken so next I’m putting the shrimp and then the
Veggies afterwards so I took out the chicken and then I took out the shrimp and now I’m putting the veggies less pans to wash if you just use the same thing again with the same seasonings that’s PE paprika and then chicken bullan and then I added some of this
Taco seasoning I didn’t add that much just like a Sprinkle and that’s how the veggies look so I’m about to show you guys how I meal prep I usually meal prep for like 4 days I have some rice some white bosti rice and I have my arbo leaf
Scale a serving size of rice is I believe a half a cup okay and I have my measuring cup I’m going to take a half a cup of rice so there’s no need to put it on the scale cuz you have a measuring cup so these beans are so good you guys need
To try this recipe especially when you simmer the seasoning with the oil and the butter it’s so freaking good so it did say 1/2 cup was 110 calories I’m only going to use a/ thir cup cuz I don’t need that much so I’ll probably like share with my husband so I’m going
To put that on top of the rice I’m going to use a little bit of that sauce so this is what we have so far I’m just going to divide that evenly into four portions and that’s somewhat even next is the chicken and the shrimp I’m going
To put about 3 oz of chicken and like maybe an ounz of shrimp cuz I don’t have that much shrimp I’m trying to measure it so it’s like even for each container what I like to do sometimes with these is eat it with some salad I
Will literally dump the whole thing in a bowl of salads and then make my own salad dressing with like cilantro lemon juice and Greek yogurt and it is so good you can also put like avocado in it you can literally make your own dressing I don’t really used store bu dressing cuz
It’s way higher in calories I just make my own this is like one of my favorite meal preps okay you guys so right here on the screen I have the macros for everything for the chickpea salad the amount of calories is 389 calories 44 g
Of protein 32 G of carbs and 7 G of fiber and the macros for the fajita lunch is going to be 293 calories 29 g of protein 38 G of carbs and 5 G of fiber of course this might not be an exact measurement for you if you do
Decide to do these meals things vary thank you guys for watching this meal prep video I hope you guys enjoy and I will catch you guys next time Bye