Lazy Girl Meal Prep
Do you think “I don’t have time to meal prep?” All you need is 30 minutes. Let me show you how! Click on the link below to check out the video.
Eat Real Food. Be Healthy. Feel Amazing!
Do you think “I don’t have time to meal prep?” All you need is 30 minutes. Let me show you how! Click on the link below to check out the video.
Eat Real Food. Be Healthy. Feel Amazing!
COOKIES, COOKIES, COOKIES!
Craving cookies? I’ve got your covered. Check out these simple recipes that will curb your sweet tooth but not add to your waistline! Both of these recipes can be made vegan and gluten and dairy free. Enjoy!
PUMPKIN-OAT CHOCOLATE CHIP COOKIES
Makes 21 Cookies (a serving is 3 cookies)
1/2 cup PUMPKIN PUREE
2 Tbsp COCONUT OIL (MELTED)
3 Tbsp PEANUT BUTTER
2 Tbsp STEVIA
3 Tbsp MAPLE SYRUP
1 EGG (SUB FLAX EGG FOR VEGAN)
1/2 tsp VANILLA EXTRACT
1 1/4 cup OATMEAL
1/2 cup OAT FLOUR
2 Tbsp OAT FLOUR
1/2 tsp BAKING SODA
1/2 tsp BAKING POWDER
1/8 tsp SEA SALT
1/4 tsp GROUND CLOVE
1/4 tsp GROUND NUTMEG
1 tsp CINNAMON
32 grams STEVIA SWEETENED CHOCOLATE CHIPS (SUB ENJOY LIFE CHIPS FOR DAIRY FREE)
1. PREHEAT THE OVEN TO 350 DEGREES AND LINE A BAKING SHEET WITH PARCHMENT PAPER.
2. IN A LARGE BOWL, MIX THE WET INGREDIENTS UNTIL WELL MIXED: PUMPKIN, COCONUT OIL, PB, MAPLE SYRUP, EGG VANILLA AND STEVIA.
3. ADD THE REMAINING INGREDIENTS, EXCEPT FOR THE CHOCOLATE CHIPS, UNTIL WELL COMBINED.
4. USING A HEAPING TB, DROP DOWN 12 COOKIES ONTO THE PREPARED SHEET. SMOOCH DOWN A LITTLE WITH A FORK. YOU MAY NEED TO RINSE YOUR HANDS OR FORK PERIODICALLY, THE DOUGH IS STICKY!
5. BAKE FOR 10-12 MINUTES. ALLOW TO COOL WELL BEFORE REMOVING FROM PARCHMENT PAPER. STORE IN THE FRIDGE FOR UP TO 1 WEEK.
6. THE RECIPE MAKES 21 COOKIES, A SERVING IS 3 COOKIES.
Nutrition per serving*: 6g protein, 29g carbs, 13g fat, 6g fiber
*Note: calculated using Lily’s Stevia Sweetened Chips
SKILLET COOKIE
Makes 4 Cookie Slices (a serving is 1 slice)
1/4 cup ALMOND FLOUR
2 Tbsp COCONUT FLOUR
4 tsp BAKING POWDER
1/8 tsp SEA SALT
2 Tbsp STEVIA (SUB MONK FRUIT IF PREFERRED)
1/4 cup ALMOND BUTTER
6 Tbsp EGG WHITES
2 Tbsp VANILLA EXTRACT
1/4 cup UNSWEETENED ALMOND MILK
16 grams STEVIA SWEETENED CHOCOLATE CHIPS
1. PREHEAT OVEN TO 350 DEGREES AND PUT A REGULAR SIZED (OVEN SAFE) SKILLET IN THE OVEN WHILE IT PREHEATS.
2. IN A BOWL, WHISK TOGETHER THE ALMOND FLOUR, COCONUT FLOUR, BAKING POWDER. ADD THE REMAINING INGREDIENTS, EXCEPT FOR THE CHOCOLATE CHIPS.
3. WHISK THE INGREDIENTS REALLY WELL, IT TAKES A BIT OF WORK WITH THE ALMOND BUTTER!
4. ADD THE CHOCOLATE CHIPS (OR CHOPPED PIECES) AND MIX.
5. REMOVE THE PAN FROM THE OVEN (CAREFUL, IT’S HOT!) SPRAY WITH COOKING SPRAY AND THEN EVENLY POUR IN THE BATTER.
6. BAKE FOR 10-12 MINUTES. REMOVE FROM OVEN, ALLOW TO COOL AND THEN SLICE INTO 4 EQUAL SERVINGS. STORE IN THE FRIDGE DURING THE WEEK, THEN HEAT UP A BIT BEFORE EATING!
Nutrition per serving*: 7g protein, 13g carbs, 13g fat, 5g fiber
*Note: calculated using Lilly’s Stevia Sweetened Chips
WANT MORE RECIPES?
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EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
QUICK, EASY, DELICIOUS AND HEALTHY BANANA BREAD RECIPE
Do you need a healthy, simple, yet super tasty recipe to:
Look no further! All you need is your blender, 8 healthy ingredients, a loaf pan and your oven. This recipe uses real food (no gluten or added sugar) to put together a mouth watering banana bread. If you are vegan, you can also substitute 2 flax eggs instead of the eggs listed in the recipe. (To make a flax egg, mix 1 TB ground flax with 2 1/2 TB water and allow to sit for 10 minutes.) The gluten free oatmeal brand I recommend is Bob’s Redmill.
Click here to watch the video and get the recipe details:
Want more real food meal prep recipes? Check out the Real Food Meal Prep Program today at:
https://carmenohling.com/product/28-day-clean-eating-program-2/
EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
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:
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
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
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
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
Nutrition per serving: 32g protein, 8g carbs, 3g fat, 2g fiber
Eat Real Food. Be Healthy. Feel Amazing!
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?
Join the 28-Day Clean Eating Program (and our healthy tribe of amazing peeps) If you want an amazing menu, shopping list and nutritional information to follow each week- It’s only $38 for the entire month!
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
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
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
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)
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!
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!