Low Carb Crunchwrap Supreme
Are you craving Taco Bell but want to skip the carbs? Then youll want to sink your teeth into these Low Carb wraps.
Theyre soft, crunchy, and oozing with all your favorites. Theres nicely browned ground beef, cheese, tomatoes, lettuce, and sour cream.
And the low-carb wrap is genius. There are actually two layers.
The inside layer is made of cheese that has been baked to a crisp. And the outer layer is made of cabbage leaves.
In fact, I prefer these Low Carb wraps to the original. Thats because the cabbage adds freshness.
Its also good for you too. Cabbage is rich in Vitamin K, which helps your blood clot.
And it contains anthocyanin antioxidants which reduce inflammation. So chow down on that cabbage!
Per Serving:
Meal Prep 101 And A Few Things To Consider Before Getting Started:
- Know your WHY and Write Out Your Goals?
- Weight loss
- Free up time during the week
With weekly meal plans, Meal Prep on Fleek takes the hard work out of making nutritious meals the whole family will enjoy.
Peanut Butter Blueberry Overnight Oats
When I saw this recipe, I knew I had to include it even though theres already an overnight oats recipe on this list. Why? Take one look at the photos and Im sure youll understand.
Plus, there just arent enough blueberries here. After all, blueberries taste great while being packed with antioxidants.
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What Meal Prep Can You Freeze
For healthy meal prep ideas for weight gain, avoid chicken and sausage those are the most important lessons for freezing meal prep. Reheating these foods or long periods of cooling can really present health risks if youre not careful.
Meanwhile, foods like beef, lamb, and venison take better to freezing. Fish can be frozen but is likely to suffer in terms of quality and texture for it. Most veg can be frozen for prep, as long as youre willing to accept the risk to quality and texture that come with reheating frozen veg.
Carb sources are almost all going to lose their texture, but rice is probably the only one to worry about when it comes to freezing. You can reheat potatoes and other tubers but are once again going to have a less-than-fun time eating them compared to fresh or simply cold carbs.
Roasted Sweet Potatoes With Honey And Cinnamon
Roasted sweet potatoes are a meal prep two-for-one. Theyre useful at lunchtime in salads and wraps and just as good in the morning for breakfast. Sprinkle a few over your bowl of oatmeal and top with syrup, cinnamon and some almonds for a sweet and satisfying start to your day.
Get the Recipe: Roasted Sweet Potatoes with Honey and Cinnamon
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Bacon And Maple Blueberry Pancakes
When you think about healthy breakfasts, we doubt that you think about pancakes. To make your pancakes healthy though, its just a simple matter of turning oats into flour.
This is fairly simple to do so long as you have a blender simply put the oats required on their own into a blender for a few minutes until the oats begin to resemble flour. You can then continue with making your pancakes as you normally would.
Even better? These pancakes have half the calories of normal pancakes only 530! And with a whopping 42g of protein, they are perfect for before a workout.
In order to make this recipe part of your meal prep, you will need to allow the pancakes to cool and then refrigerate them where you can then leave them for around 3 days. It is not possible to freeze them. You simply need to put them in a microwave proof container for around 2 minutes in the microwave in order to reheat them.
How To Meal Prep: Part #3 Meal Prep Cooking And Storage
Every Sunday I buy groceries and cook.
To start meal prepping all you need is ingredients to cook meals and storage containers for your cooked meals.
Busy professionals like me can prep 10 meals per week 2 meals for each day. This gives me lunch and dinner Monday-Friday.
I found this works best for my fitness goals and lifestyle. I also eat 2snacks or small meals throughout the day.
Sundays are great because the food I want is stocked an on sale on Sunday and I want my prepped meals fresh for the workweek.
I buy large 10 chicken breasts, vegetables and stuff to make salad. Pre marinated, pre-seasoned chicken breast is usually on special, so thats what I get. Or Ill get plain chicken breast and add seasoning.
After that, Ill pick up a few other items that make up the rest of my diet and pay for my food then go home and start cooking.
Cook everything you can all at once to save time: Bake chicken breast in a big glass tray and sweet potatoes wrapped in aluminum foil. Sometimes Ill load a baking sheet full of asparagus in the oven and boil a dozen eggs on the stove top.
Set a timer or multiple timers to keep track of everything so you dont burn the house down.
Muscles require protein to grow. And you should aim for 1 gram of protein per pound of body weight.
Thats why every meal I prep has a quality protein source like skinless chicken breast or lean beef.
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Foods That Take Longer To Cook
When its time to meal prep, start cooking foods that take longer to cook. Cooking off grains, meats, and vegetables can be a good place to start.
If you dont want to cook your vegetables in advance, you can cut them up and store them in food storage containers!
Youll be surprised how much time you can save by chopping up veggies in advance!
What Is Meal Prep Exactly
Meal Prep is simply cooking meals in advanced for eating later.
You cook enough meals at one time to last days or weeks or a month if you wish.
I usually cook six days worth of food each week.
Some people just prep their lunches, while others prep all their meals for a month, keep some in the fridge, and store the rest in the freezer.
You can prep breakfast, lunch, dinner and snacks ahead of time. You can prep for any diet no matter what you eat or how often you eat.
Meal prep is a magnificent way to turn fat into muscle.
I transformed my blobby belly fat into slabs of muscle within weeks using meal prep.
Why would anyone meal prep?
Meal prep saves you time, saves money, improves your health and energy levels, and helps you reach your fitness goals.
There are many, many benefits to meal prep. Which makes me wonder why everyone doesnt do it.
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How Many Times A Day Should I Eat
If you are on a weight gain diet, you should eat at least five times a day at equal intervals. These meal options can be breakfast, lunch, snacks, dinner, and dessert or breakfast, lunch, and dinner with two snack breaks between the regular meals. Itâs good to have fixed meal timings for maintaining a healthy body. Here are some of the meal plans that you can try for a weight gain routine-
What Are The Best Meal Prep Containers
If you want my guide to the best meal prep containers you can find it here.
When meal prepping, you definitely want a meal prep container that will keep your food fresh. Whether youre prepping meals for an entire week or just a few days ahead, the way you store your meals is just as important as cooking the food. You want to make sure you always store your food in airtight containers to prevent spoilage.
Food containers come in all shapes, sizes and equally important materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle best. If youll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what youll be using it most thats why I love these glass meal prep containers. There are plenty of options and after youve done your planning, it will be much easier for you to determine what kind of container is the best option.
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Tired Of Planning Your Meals For The Week
Sometimes all you need is an easy, no-brainer plan to follow. Melissa will send you a delicious meal plan for the week for a few dollars a month. Each plan will require you to buy only 20 ingredients, and you can prep a whole weeks worth of meals in 1 hour! And you can try it for free!
Dont miss out! Try The Fresh 20 meal plan by clicking here and picking the best plan for you.
And if you are craving more weekly meal prep ideas, check out my latest posts!
What Do I Need To Meal Prep For Weight Gain
There are a few kitchen accessories that can help you when it comes to meal prep. There are a few mandatory accessories like meal prep food containers and a kitchen food scale. When meal prepping for weight gain it is important to weigh and measure your food to track your calories.
You can also follow our 7 day meal plan for muscle gain.
Also Check: Easy Beef Stew Recipe Crock Pot
Use The Right Containers
My favorite containers for healthy meals are made of glass. I prefer them to plastic containers for several reasons:
- You can see whats in them easily.
- They can be used in microwaves.
- They wont alter the taste of food, even if its left in there for a few days.
- When warming up your food, glass containers wont release any chemicals at the hot temperature as plastic containers can.
If you do pick plastic containers, make sure they are BPA-free.
Red Kidney Bean Burger Bowl
Looking for a veggie burger to throw on the grill? I just have the burger for you.
These Red Kidney Bean Burgers are full of flavor from the cumin and chili. So they have some kick, but too much.
And unlike some veggie burgers, they dont fall apart. Yay!
Making these veggie burgers is relatively easy. Start by draining and rinsing your canned red kidney beans.
Then dry them as much as possible. This is key to making sure they dont crumble.
Mash your beans in a bowl and set them aside. Next, add bell pepper, scallions, parsley, garlic cloves, and spices to a food processor.
Pulse well, then add oats and eggs, pulsing again. This food processor will do the job easily.
Add your mashed red kidney beans, pulsing until smooth. Shape your mixture into patties, and freeze for 2 hours.
Cook your patties in a skillet or on the grill. Enjoy!
Per Serving:
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Balanced Meal Prep: Chicken Broccoli And Sweet Potatoes
This is the lean gainers meal of choice. .
Youll notice a trend in my meal prep meals, Theres always a protein source and something green.
Potatoes are a great source of carbohydrates and have a wealth of other nutrients that are good for you.
Bake the chicken in the oven like normal.
You can steam or saute the broccoli.
The sweet potatoes you can cook whole or chopped. Just wrap the whole potatoes in tin foil or cover the cookware containing the chopped potatoes with foil. This holds the natural moisture in the sweet potatoes so it gets tender. If you forget the tinfoil, the potatoes will feel like youre biting into a carrot.
Meal Prep Made Easy: Weekly Meals In Under 60 Minutes
Tips and tricks to prep your meals for the week in under an hour to save time
Meal prep is a necessity for most athletes and competitors because it helps you maximize your dietary intake to fuel peak performance. Whether youâre looking to put on muscle mass, cut fat, or simply feel good, what you eat matters. For most people though the thought of spending an entire Sunday afternoon preparing meals can be overwhelming. Weâve pulled together our top tips to help make meal prep a faster, easier process.
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Paleo Curried Chicken Salad:
Not that boring traditional chicken salad. It has a perfect balance of spicy curry and sweet fruit preserves. Each serving contains 140 calories.
Ingredients: 450gm cubed chicken, 1/4 cup paleo mayo, 2 tablespoons apricot preserves, 2 tablespoons rice vinegar, 1 tablespoon curry powder, 2 tablespoons raisins, 2 tablespoons chopped scallion, 1/4 cup shredded carrots, Salt and pepper to taste.
How to prepare: Chop the chicken into bite-sized pieces. Place in a large mixing bowl. Chop scallions and add to the bowl. Add raisins and carrots. Toss together apricot, mayo, vinegar, preserves, and curry powder in a separate small bowl. Stir till it is evenly blended. Add sauce to chicken mixture and stir till it is evenly coated. Season with salt and pepper. Have a great salad!
Need A Hand Meal Planning Just Download My Free Templates
How awesome would it be not to have to think about whats for dinner for an entire week? Weekly meal planning can do that for you! Just download my free weekly meal planners in two beautiful designs to kick-start your meal planning journey.
FREE MEAL PLANNER
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If you plan your meals for the week, youll stop panicking about what to eat for dinner every night. And you will finally start developing healthy eating habits that will help you enjoy your food every day and save money!
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How Many Times A Day Should You Eat To Lose Weight
Theres no hard rule on how many times a day you should eat in order to lose weight. But, when it comes to weight loss, the first change you need to be making is your eating habits. They dont say that abs are made in the kitchen for nothing!
If you want to lose weight and feel better, you need to eat nutritious food that will keep you full for longer. Protein and fiber take longer to digest and therefore keep you feeling full for longer than simple carbohydrates and sugars. Whether you eat three bigger meals or five or six smaller ones throughout the day is entirely up to you, as long as you keep in mind the number of calories you consume. Typically, a woman should eat approximately 1400-1700 calories each day to lose weight, depending on their specific bodies and nutritional needs.
Chipotle Lime Shrimp Bowls
Any seafood lovers in the room? These Chipotle Lime Shrimp Bowls have your name on them.
Theyre filled with shrimp, brown rice, avocado, black beans, and tomatoes. The adobo spice adds heat, while the honey adds sweetness its a fiesta in your mouth.
Besides being delicious, shrimp is good for you too. Its rich in protein.
And it contains phosphorus which is essential for healthy bones. It even contains astaxanthin antioxidants which reduces inflammation.
Best of all, this dish takes only 25 minutes to make. So, you can whip it up pretty quick.
Per Serving:
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Healthy Meal Prep Lunch Ideas
Weve combed the web in search of easy meal prep lunches that feel more like flavorful café fare than boring boxed lunches. Weve included delicious options like our Mediterranean Turkey Burgers, Chili Lime Chicken and Rice from Gimme Delicious, and an Insta-worthy Vegetarian Lentil Niçoise Salad from Evergreen Kitchen.
Pro Tip: Choose a few lunch meal prep recipes with a common protein to save time and money at the grocery store. For example, Spicy Shrimp Taco Lettuce wraps, Shrimp Noodle Bowls, and Low Carb Shrimp and Grits would be a great combination for a week of meal prep lunches for work!
Baked Chicken And Rice
Looking for some feel-good food? This Baked Chicken and Rice will give you warm fuzzies.
Youre using chicken broth, onions, carrots, and celery for baking your rice. And youre nestling chicken thighs around your rice.
So your rice absorbs the chicken seasonings and drippings. The rice is grandma-cooking good.
And so are the chicken thighs. Thats because youre seasoning them with paprika, garlic powder, onion powder, and thyme.
So your rice is nice and savory.
Besides making a great meal prep, this dish is perfect for family get-togethers. Now thats a winning dinner.
Per Serving:
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What Does Meal Prep Mean
Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. Its entirely up to you!
In this post today, Ive shared a 7 day meal prep for weight loss that includes all your meals and snacks to make it as easy as possible to stay on track.