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3 Simple Meal Prep Ideas – A Healthy Collection

A Healthy Collection
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The heart of a solid workout plan is always going to focus on the fuel. Ask any registered dietitian and you will get identical responses on the lines of ‘80% diet and 20% exercise’ being the simple algorithm to the coveted question – “how do I look like a Greek god?”.

#1 Breakfast – Slow Cooked, Apple Cinnamon Oatmeal.

The most exotic piece of equipment required is the slow cooker.

  • Apple 2-6 (I go for anything but the cooking apple)
  • Cinnamon ( To taste, no more than 1 tbsp)
  • Oats (I add enough to cover the apples)
  • Milk (enough to submerge the apples and oatmeal)

Fold ingredients into the slow cooker. Cook on low for 8 hours.

I have tried cooking it on high for half the time with success, just keep an eye on it as the milk will likely burn.

Optional Ingredients:

  • Maple Syrup
  • Brown Sugar
  • Clove
  • Nutmeg

I make enough for 5 days. It took maybe 3-4 batches to perfect the serving size. A great idea is to add whey powder to the mixture. For every dry ingredient, try and balance it with an equal part liquid.


#2 Lunch – Chicken and Cauliflower Rice

Carbohydrates get a bad rep. What if you start to call carbs energy? In this case, you have the option of using cauliflower or rice.

  • Chicken
  • Cauliflower
  • Carrots
  • Egg
  • Soy Sauce

Cook chicken separately using whatever spices you want (I Stick to Asian ones).

In a larger wok/pan you can either use a cheese grater or a food processor to break the cauliflower down. Dice up the carrots and add. Add some olive oil and cook till slightly brown.

Push all the ingredients to one side of the bowl and crack 1-2 eggs; scramble and fold.

Dice and add the chicken, then the soy sauce.

I use a large wok and cook about 5 days worth.


#3 Dinner – Chicken Fajitas

My favorite dish to eat and cook of all time. I highly recommend the grill for this one.

  • Chicken
  • Peppers
  • Onion
  • Salsa
  • Tortilla

Filet the chicken; marinate in lemon and Mexican inspired seasoning. I grill around the 400 degrees Fahrenheit mark. Enough to put grill lines.

While the chicken is cooking you can core out the peppers and place them on the grill in halves. The same can be done with the onion.

Cook the vegetables to preference, I like a light crunch.

Cut the chicken, peppers, and onions to strips.

I like the veggies to stay a little fresh, so I make this every 3 days.

Garnishing this dish with fresh cut cilantro will truly set it off.



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