Thank you for joining me at one of my nutrition talks to learn about meal prep!
As promised, below are a few simple and really tasty recipes you can try for your next weekly meal prep. If you are interested in learning more about meal prep, check out my 28-Day Clean Eating Program at www.carmenohling.com.
I’d love to hear from you, so please let me know what you think!
Below are some of the many benefits of meal prep:
- Reduces stress (you don’t have to worry about what to make daily!)
- Saves time and money (only buy what you need!)
- Ability to have fun and try new healthy foods
- Increases your ability to be successful in meeting your health goals.
- Increases your ability to eat healthy food consistently.
- Convenience of having food prepped and ready to go daily.
Now, the recipes:
ALMOND FLOUR BANANA PANCAKES (Servings: 4)
1 1/2 cup ALMOND FLOUR
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS
- MIX THE BANANA AND EGGS IN A BLENDER OR FOOD PROCESSOR. POUR INTO A BOWL AND ADD THE ALMOND FLOUR, BAKING POWDER AND SALT. MIX WELL
- PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
- POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
- COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE UNTIL READY TO EAT.
- A SERVING IS 2 PANCAKES. STORE IN THE FRIDGE OR FREEZER WRAPPED.
Nutrition per serving: 8g protein, 10g carbs, 9g fat, 2g fiber
PUMPKIN OVERNIGHT OATS (Servings: 1)
1/2 cup UNSWEETENED VANILLA ALMOND OR CASHEW MILK
1/4 cup GREEK YOGURT, 0% PLAIN
3 Tbsp PUMPKIN PUREE
dash SEA SALT
2 Tbsp STEVIA
1/2 cup OATMEAL
1/2 scoop PROTEIN POWDER, VANILLA
1/2 tsp CINNAMON
1/4 tsp PUMPKIN PIE SPICE
- MIX ALL INGREDIENTS WELL. STORE IN FRIDGE OVERNIGHT IN A MASON JAR OR CONTAINER WITH A TIGHT LID.
- MAKES 1 SERVING. EAT HOT OR COLD. YOU CAN MAKE THESE 3 DAYS IN ADVANCE.
Nutrition per serving: 25g protein, 34g carbs, 4g fat, 4g fiber
ENCHILADA DUMP AND BAKE (Servings: 7)
1 1/4 lb 99% LEAN GROUND TURKEY
1 MEXICAN COOKING SAUCE
1/2 cup GREEK YOGURT, O% PLAIN
3/4 cup SALSA
1 cup CANNED CORN, DRAINED
4 oz DICED GREEN CHILIES
10 CORN TORTILLAS, CUT INTO TRIANGLES
1 cup LOW FAT CHEDDAR CHEESE
1 TACO SEASONING PACKET
- PREHEAT OVEN TO 350 DEGREES AND SPRAY A 9X13 BAKING DISH WITH COOKING SPRAY.
- ON THE STOVE, COOK UP THE 1 1/4 LB OF GROUND TURKEY AND SEASON WITH TACO SEASONING.
- IN A LARGE BOWL, MIX THE MEXICAN COOKING SAUCE, SALSA AND GREEK YOGURT.
- ADD THE GROUND TURKEY, GREEN CHILIES AND CORN TO THE BOWL- MIX. THEN ADD THE CUT UP TORTILLAS AND MIX TO INCORPORATE ALL FLAVORS.
- DUMP INTO BAKING DISH AND BAKE FOR 20 MINUTES.
- REMOVE AND ADD THE 1 CUP OF FAT FREE CHEESE (MOZZARELLA OR CHEDDAR WORKS) AND BAKE FOR ANOTHER 5 MINUTES OR UNTIL MELTED.
- REMOVE FROM OVEN AND ALLOW TO COOL A BIT, THEN ENJOY! A SERVING IS 1/7 OF THE PAN.
Nutrition per serving: 27g protein, 36g carbs, 4g fat, 4g fiber
CHICKEN DINNER-IN-A-POT (Servings: 7)
2 1/2 cup BUTTERNUT SQUASH PEELED AND CUT INTO 1-INCH CUBES
2 lbs CHICKEN BREAST, CHOPPED
1/2 tsp SEA SALT
1 tsp DRIED BASIL
1 tsp ROSEMARY
1/2 tsp PAPRIKA
1/4 tsp GARLIC POWDER
to taste BLACK PEPPER
dash RED PEPPER
1/4 tsp CELERY SEED
1/2 tsp DRIED PARSLEY
1/2 tsp CUMIN
4 ZUCCHINI, CUT INTO HALF CIRCLES
1 YELLOW ONION, PEELED AND DICED
2 GARLIC CLOVES, MINCED
- SPRAY A REALLY LARGE POT WITH COOKING SPRAY AND HEAT TO MEDIUM HEAT.
- ADD THE CUBED BUTTERNUT SQUASH AND SAUTÉ, COVERED FOR ABOUT FIVE MINUTES. MOVE SQUASH FROM POT AND SET ASIDE.
- SPRAY POT WITH COOKING SPRAY AGAIN, ADD THE CHICKEN, AND SEASON WITH SEA SALT AND BLACK PEPPER. COOK UNTIL CHICKEN IS BROWNED, STIRRING ON OCCASION.
- TURN THE HEAT DOWN TO MEDIUM-LOW AND ADD ALL OF THE OTHER INGREDIENTS ON THE LIST, AND COOK FOR 15 MINUTES. THEN ADD BACK THE SQUASH AND COOK FOR AN ADDITIONAL 5 MINUTES.
- DONE! A SERVING IS 1/7 OF THE RECIPE- TRY TO PUT EQUAL AMOUNTS OF CHICKEN IN EACH SERVING!
Nutrition per serving: 32g protein, 8g carbs, 3g fat, 2g fiber
Eat Real Food. Be Healthy. Feel Amazing!
