MEAL PREP MONDAY

by Carmen Ohling | Sep 25, 2017 | Uncategorized

Meal Prep Monday

Thank you for joining me for Monday’s Meal Prep on Facebook and IG!

Below are the recipes that I used this week for our meal prep.  Be sure to check out the nutritional information for each recipe and adjust accordingly. Some of the recipes I make for myself and others for my hubby- he eats differently than I do most of the time.  Please reach out to me if you have any questions and I can’t wait to see you in a few weeks for the next Monday’s Meal Prep!

Here is the link to the video for this Monday: https://www.facebook.com/pg/CarmenOhlingEatMoveLive/videos/?ref=page_internal

Are you stressed by thinking about what to make or confused on what to make each week?

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ALMOND FLOUR BANANA PANCAKES (Servings: 4)

1 1/2 cup ALMOND FLOUR (Make your own or I recommend Bob’s Redmill brand)

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 OR FREEZER (IN BAGGIES BY PORTION SIZE) UNTIL READY TO EAT. TO REHEAT AFROM FREEZER, USE THE TOASTER!
5. A SERVING IS 2 PANCAKES.

Nutrition per serving: 7g Protein, 10g Carbs, 9g Fat, 2g Fiber

CREAMY SW CROCKPOT CHICKEN (Servings: 7)

3 lbs CHICKEN BREASTS

2 cup BLACK BEANS (I left this out today, but feel free to add!)

2 cup CORN  (I left this out today, but feel free to add!)

2 4-oz DICED GREEN CHILIES

2 12-oz SALSA

2 8-oz LOW FAT CREAM CHEESE

SEA SALT AND BLACK PEPPER

1. SEASON CHICKEN BREASTS WITH SEA SALT AND BLACK PEPPER. PLACE CHICKEN IN CROCKPOT.
2. DUMP IN THE REMAINING INGREDIENTS, THEN COVER AND COOK FOR 4 HOURS ON HIGH OR 6-8 HOURS ON LOW. AFTER ABOUT A HOUR, GIVE EVERYTHING A GOOD STIR.
3. REMOVE CHICKEN AND SHRED, THEN PLACE BACK IN CROCKPOT AND STIR. ALLOW TO COOL AND DIVDE INTO 7 EQUAL SERVINGS.

Nutrition per serving: 60g Protein, 34g Carbs, 13g Fat, 6g Fiber*

*Note: This is a HUGE serving, adjust as needed!

CROCKPOT CILANTRO LIME CHICKEN (or grilled chicken, like I did today!)

3 lbs CHICKEN BREASTS

3 LIMES, JUICED

1 JALAPENO, MINCED

2 tsp GARLIC POWDER

1 tsp SEA SALT

1 tsp BLACK PEPPER

1 cup CILANTRO, CHOPPED

1. SEASON THE CHICKEN BREASTS WITH THE GARLIC POWDER, SEA SALT, AND BLACK PEPPER.
2. ADD TO A LARGE FREEZER BAG AND ADD THE REMAINING INGREDIENTS.
3. PLACE IN THE FRIDGE FOR 4 HOURS OR OVERNIGHT.
4. DUMP INTO THE CROCKPOT AFTER MARINATING AND COOK ON LOW FOR 6-8 HOURS. (OR GRILL 12 MINUTES ON EACH SIDE!)
5. ONCE COOKED, SHRED AND DIVIDE INTO 7 EQUAL PORTIONS.

Nutrition per serving: 46g Protein, 3g Carbs, 2g Fat, 1g Fiber

CHOCOLATE PB OVERNIGHT OATS (Servings: 1)

1 cup OATMEAL

1 scoop PROTEIN POWDER, CHOCOLATE (I used Allmax Chocolate Peanut Butter)

1 Tbsp PEANUT BUTTER

1 cup UNSWEETENED ALMOND MILK (OR CASHEW MILK)

1. MIX ALL INGREDIENTS IN A MASON JAR OR OTHER CONTAINER WITH A TIGHTFITTING LID.
2. PLACE IN FRIDGE OVERNIGHT AND EAT IN THE AM. EAT COLD OR HEAT UP.

Nutrition per serving: 40g Protein, 58g Carbs, 16g Fat, 9g Fiber*

*Note: This is a HUGE serving, adjust as needed!

Eat Real Food.  Be Healthy.  Feel Amazing!