If you’re struggling to stay motivated or get back on track with your fitness goals, watch this video! My top tip to get back on track is to MEAL PREP! It may sound like a long process but in this video I prepared 8 meals in under an hour. All the ingredients are listed below! Enjoy, Ells xx
Peanut Chicken & Rice:
559 kcal per portion
4 packs of sticky rice
600g chicken thigh
60g peanut butter
2 tbsp soy sauce
2 tbsp sweet chilli
100ml coconut milk light
10g crushed peanuts
1 tbsp garlic granules
1 tbsp fresh ginger
Broccoli
Fresh coriander
White wine vinegar
Cheesy Chicken & Chorizo Rice:
455 kcal per portion
600g chicken breast
40g cheddar cheese
1 onion
2 packs of rice (125g cooked rice per portion)
60g chorizo
300ml chicken stock
1 tbsp oil
1 tbsp paprika
1 tsp garlic granules
1 tbsp tomato purée
100g peas
Fresh coriander
Container link: https://amzn.to/4cznDZG
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FAQ’S
♡ I am 28 years old
♡ I have a degree in Human Biology & Osteopathy!
♡ I am a PT, online coach & content creator from London
♡ I use a Sony ZV1 camera to film
#mealprep #mealpreprecipes #healthyrecipes
Oh my goodness I’ve just done the biggest food shop because this girl is getting back on track we are meal prepping today and we are having a good week so this morning I got up really early I’ve been trying to build a new routine and just
Get myself back into a good rhythm with everything because I got into such a funk with getting up and I was getting up at 8:00 in the morning not okay and this morning I got up at 6:00 a.m. I felt so much better and I’ve already got
So much done so I’m really happy with that but it’s time to unpack my shopping and get on because today we’re meal prepping and I know you guys love these videos so if you do make sure you like this video And subscribe to my channel because we’re about to cook some really
Yummy meal prep recipes for the next few days if you have never bought this or never tried this I mean it’s nothing to do with mil prep but this is the best moisturizer in the entire world this will change your life okay I’m just going to run you
Through what I’ve bought for the next few days I actually only spent £80 which I thought was really good carb wise we have got some rice cakes love these ones hobnobs my guilty pleasure I love those we’ve got bagels some packs of of jasmine rice Bess these are mainly for
Kieran but they are really good we’ve got some tortillini cuz I’m going to be making like a tortillini soup I have been wanting to make this for such a long time and this week is the week then we’ve got mini tortilla wraps and two packs of sticky rice this is the best
One it was actually on offer for £1 so that was good we’ve also got some dark chocolate for yogurt bowls Pata tomato puree standard raspberry seedless Jam sour cream cuz I’m going to be making some like faita type thing for brand I’m working with then we’ve got a huge
Amount of veggies because this girl needs to get her veggies in I have not been eating enough and this is my sign to eat more we’ve got basil and coriander broccoli tender stem that’s my favorite then I’ve got bananas lettuce tomatoes celery now this is actually for
The corini soup I’m also going to give some to Arthur cuz apparently it’s really good for flossing your dog’s teeth so let’s see what he thinks of that then we’ve got spinach carrots peppers oh I don’t know why these there but I just picked up some salted peanuts
For a recipe we’re doing today we’ve got some coconut cream skimmed milk Ole this is my favorite thing in the world and I know loads of people say it’s bad for you but I only have one coffee a day which is probably like 100 Mil so kind
Of just sticking with it because I feel like 100 Mil a day is not going to kill me but yeah guys what do we think about Ole do we think no anymore I actually just can’t have my coffee without it then we have some cream cheese low fat
Cream coconut milk and then protein sauces I’ve got this just for when I’m in a rush shredded chicken got chicken thighs and then chicken breast after my sausage dog is not one to eat vegetables normally so I’m kind of thinking he’s going to turn his nose off and be like
What the hell is that he should be in here oh he’s in there Papa what’s this treaty what’s this you want a treaty ready quick let’s get excited for it treaty there you go he looking at see he’s like he’s like Mom where is where’s the
Meat come on I think that’s a fun no so today I’m going to be meal prepping two recipes for the next few days I’m actually going to be making four portions you can actually keep your meal prep in the fridge for 3 to 4 days but
Because I live with Kieran we just share it anyways and it never even last 4 days but I know it’s just going to keep us on track so I just know it’s the best thing to do for the next couple of days when we are super busy the first recipe that
I’m going to make is going to be a peanut butter sticky chicken and rice dish I love mil prepping and stuff like this cuz it’s so easy to reheat and I just love peanut butter and chicken together it’s the best combo so these the ingredients that you’re going to
Need okay we’re going to need some sticky rice we’re using the VT that I bought today we’re going to add some garlic granules to season the chicken alongside some broccoli to serve it with we’ve got some coriander to garnish it with we’re using chicken thighs cuz these are just so much more flavorful
And yeah I feel like when I can use them I will we got some salted peanuts garlic ginger coconut milk white wine vinegar for the sauce and then some peanut butter I’ve just got this one but you can use any one that you like first of
All we’re just going to chop up the chicken thighs into chunks while the chicken Cooks we can now make the sauce now it’s like a peanut butter sticky sauce and it tastes so good so this is how you make it to a bowl we’re going to add 60 G of peanut
Butter we’re going to add 100 Mil of coconut milk two cloves of garlic okay I actually forgot I always do this but we need some soy sauce so we’re going to use two tablespoons and then we’re just going to mix it up oh my God this sauce is like the best
Peanut sauce ever guys if you’re looking for like a creamy peanut butter sauce for any kind of dish this is the on you’ve got to try I like using crunch peanut butter as well cuz I feel like it just gives it a bit more texture like
You actually get nuts in the sauce and then we’re just going to pour on about half of the sauce sorry but is that not the most creamiest peanut butter chicken you’ve ever Seen then while the chicken bubbles away I’m just going to boil the broccoli I’m just going to add in some fresh ginger to the chicken you can put that in the sauce but do it I just forgot so I’m just going to add it now everything is cooked it literally
Took no time at all I’m just going to chop up a little bit of coriander now for on top and then we’re going to place it all into our mil prep pots I honestly always get asked about these mil prep pots because they are the best like if you’re meal prepping you
Need to use glass dishes cuz it lasts so much longer compared to plastic and also when you reheat it the food just tastes so much better these ones are actually from Amazon and they come in a really nice pink color you can actually get different colors as well if you’re not a
Pink girl but yeah I’ll link them Below in case you also want to pick them up to each pot I’m actually going to add one of these pots I’m not going to heat it though cuz we’ll just heat it when we eat it then to finish off we’re just going
To add some Cho peanuts now what I like to do is actually save the extra sauce because when I reheat them sometimes I like to add a bit of extra sauce but if you don’t like to do that then just pour it on top and then you’ve got a bit more
Saucy but anyways guys here is my finished milk prep for lunch over the next 4 days we’ve got peanut butter chicken with sticky rice and broccoli per pot there are 559 cies and 36 g of protein so it’s a really decent well balanced meal and these just smell so good okay now we’re
On to recipe number two which again is one you can have for lunch or dinner it’s completely up to you but I just like to have nice well balanced meals in the fridge and then when I’m a busy person I can just grab it and go so
We’re going to be making a cheesy chicken and toito one pan rice dish and these ingredients that you guys are going to need Okay so we’ve got some tomato puree chicken stock we’ve got these packets of rice that I bought today and onion cheese seasoning wise I’ve gone four Pika onion granules and
Garlic granules then we’ve got some Chito and finally some chicken breast first up we are going to dice up the Chito I always take the skin off but I never actually know if you’re meant to or not I feel like with the skin it always makes it super super chewy
So Kieran keeps asking me why I keep doing Chito recipes but it’s because I bought a whole ring and I want to use it up next up I’m just going to dice up an onion I honestly hate cooking onions and peeling them because they just never
Ever go to plan but this is an annoying onion where it doesn’t all peel in one next up we’re just going to dice up our chicken into small chunks I’m going to use 500 G for four mil prep pots then we’re going to add around 100
Mil of chicken stock and then add in two packs of rice this is pre-cooked rice if you’re in the US cuz I think you can’t get that there which is crazy but this just saves so much time so I’m going to add to of these and mix all together we
Might also need to um add a bit more stock if needed guys I’m kind of thinking because I put broccoli in the other one I need a veggie in here really so I think I might just add some peas but you can honestly do whatever you
Want you could add broccoli on the side you add sweet corn or even a salad whatever you prefer oh this smells incredible finally I’m just going to sprinkle over around 40 G of cheddar cheese then we’re going to pop the lid on and leave it to melt oh my
Goodness okay let’s serve up recipe number two oh this just looks so good and it’s so cheesy yum just going to add some extra bits of tritz so and finally a little bit of coriander there are my cheesy chicken and Chito rice pots they look so good as
Well I feel like I’ve smashed this so per pot there are 455 calories and over 50 gr of protein so don’t tell me that you’re struggling to get your protein intake in because these are what you need and that is my milk bread for the next few days that was honestly so easy
I feel like I’ve done that in under an hour and I’ve been filming so if you’re not filming it’s going to be so much quicker but I hope that helped in regards to you guys knowing what you can kind of cook for the next few days also
Giving you a bit of inspiration and letting you know that you can have your fave Foods whilst reaching your goals because I honestly just want everyone to enjoy their goals with I honestly just want everyone to reach their fitness goals whilst having no food restrictions gone the days where we have to eat
Salads in order to lose weight or in order to get fit and healthy and build muscle you just don’t anyways guys I’ll make sure that I put all of the ingredients below and of course I will anyways I’ll make sure that I put all of the ingredients Below in case you want
To make any of these but please like this video And subscribe to my channel and as always I’ll be back at the same time next week bye Guys
