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:

  1. Reduces stress (you don’t have to worry about what to make daily!)
  2. Saves time and money (only buy what you need!)
  3. Ability to have fun and try new healthy foods
  4. Increases your ability to be successful in meeting your health goals.
  5. Increases your ability to eat healthy food consistently.
  6. 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

  1. 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
  2. PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
  3. POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
  4. COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE UNTIL READY TO EAT.
  5. 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

  1. MIX ALL INGREDIENTS WELL. STORE IN FRIDGE OVERNIGHT IN A MASON JAR OR CONTAINER WITH A TIGHT LID.
  2. 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

  1. PREHEAT OVEN TO 350 DEGREES AND SPRAY A 9X13 BAKING DISH WITH COOKING SPRAY.
  2. ON THE STOVE, COOK UP THE 1 1/4 LB OF GROUND TURKEY AND SEASON WITH TACO SEASONING.
  3. IN A LARGE BOWL, MIX THE MEXICAN COOKING SAUCE, SALSA AND GREEK YOGURT.
  4. ADD THE GROUND TURKEY, GREEN CHILIES AND CORN TO THE BOWL- MIX. THEN ADD THE CUT UP TORTILLAS AND MIX TO INCORPORATE ALL FLAVORS.
  5. DUMP INTO BAKING DISH AND BAKE FOR 20 MINUTES.
  6. REMOVE AND ADD THE 1 CUP OF FAT FREE CHEESE (MOZZARELLA OR CHEDDAR WORKS) AND BAKE FOR ANOTHER 5 MINUTES OR UNTIL MELTED.
  7. 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

  1. SPRAY A REALLY LARGE POT WITH COOKING SPRAY AND HEAT TO MEDIUM HEAT.
  2. ADD THE CUBED BUTTERNUT SQUASH AND SAUTÉ, COVERED FOR ABOUT FIVE MINUTES. MOVE SQUASH FROM POT AND SET ASIDE.
  3. 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.
  4. 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.
  5. 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!

STOP TRYING TO DO IT ALL AND BE EVERYTHING TO EVERYONE!

Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

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