New Meal Prep Recipes & WOW

New Meal Prep Recipes & WOW

Hey Guys! Happy Monday!

I realize it has been awhile since I said I was going to bless y’all with some new meal prep recipes, so today’s post features two new yummy meals that I’ve started packing in my lunch bag. Enjoy!

Oven Baked Tilapia with White Rice and Green Beans

What you’ll need:

  • fresh or frozen tilapia filets (I always try to choose fresh & always check the origin of fish)
  • 2 Bags of Uncle Bens Ready Rice Original
  • 2 Cans of French Green Beans (french style is a personal preference)
  • garlic powder
  • cajun seasoning
  • light olive garden dressing
  • vegetable oil
  • butter or margarine

Directions:

Preheat oven to 425 degrees. Grease bottom of a 9×13 glass baking dish with vegetable oil and place filets inside. Lightly season the filets with garlic powder and cajun seasoning. (I like a lot of spice so I use a generous amount of cajun seasoning.) Place inside oven and bake for 15 minutes. When the fish is cooked it should flake easily with a fork.

2 minutes before fish is finished cooking, drain your 2 cans of green beans and pour into a microwavable container. Add 1/8 stick of butter, garlic powder to taste, and olive garden dressing to taste. Place in the microwave along with your 2 bags of ready rice and cook for 2 minutes. (be sure to cover green beans with a paper towel so they don’t spill)

Once your tilapia, rice, and green beans are finished cooking place them into your meal prep containers and you’re set for the week! Usually this recipe makes 5 servings for me.

BBQ Pork Chops with Potatoes and English Peas

What you’ll need:

  • 5 boneless pork chops, trimmed
  • 2 bags of Idahoan instant mashed potatoes
  • 2 cans of no salt added english peas
  • Sweet Baby Rays bbq sauce
  • hot sauce
  • garlic powder
  • cajun seasoning

Directions:

Preheat oven to 425 degrees. Grease bottom of glass cooking dish with vegetable oil and place pork chops inside. Season with garlic powder and cajun seasoning to taste. Sprinkle hot sauce amply over pork chops. Run a line of Sweet Baby Rays down each pork chop. (or you could drown them in the bbq sauce but that defeats the health-conscious purpose) Place in the oven and bake for 17-20 minutes.

Prepare instant potatoes as described on the back of the package. (I always choose the stove top option over the microwavable option) If potatoes seem too thick, add in a tablespoon of water.

To prepare the english peas, open and drain each can and empty the peas into a microwavable dish. Season with cajun seasoning to taste. Microwave for 2 minutes.

Once food is cooked, place it into containers and pop them in the fridge!

 

These are the two different meals that I have been switching between each week! I always like to add a side of fruit, whether it’s a banana or a generic fruit cup, to each of my meals to give me some sweetness. I hope you enjoy these recipes and find them as tasty as I do! WOW below!

-Cay

 

 

 

 

Meal Prep 101 (from someone who hates leftovers)

Meal Prep 101 (from someone who hates leftovers)

Hey guys! Happy Thursday that feels like Tuesday!

It’s weird to think that it is Thursday, I guess this holiday week has really thrown me out of wack. I am such a creature of habit, and while I try to enjoy holidays as best I can there is always a little voice in the back of my head screaming “routine! order! I need a plan!” Therefore, as a holiday wind down, I am going to try the best I can to get back to my schedule for the remainder of the week just so I feel somewhat together. Yes I know, I’m a freak.

Besides committing to a daily gym routine, another way I like to get my life in order is through meal prep. And before you roll your eyes and stop reading because you think “I don’t have the time or the energy” let me tell you this: I have managed to get my meal prep cooking time down to one hour (A WEEK!) therefore saving myself from taking time out of each day to stress about what I will eat. Another plus is that my meal prep for each week costs about $30, where as a week of eating out costs about $50 ($10 a meal). So basically, you’re wasting more time and money avoiding meal prep than actually doing it. 🙂

Now, *disclaimer* I do not meal prep every meal, just lunch. I enjoy cooking, so coming home to make a meal is one of the things I look forward to after working all day. I also don’t do breakfast because I am trying intermittent fasting right now (blog coming soon) but even when I did, I would always grab something quick like a breakfast shake or an apple & coffee (#confession I still do coffee even when fasting bc it’s my one true love).

But enough talking about me,  lets get to the good stuff. Here is a list of some of the best meal prep tips to get you saving time, calories, and money during the week.

  1. Figure out what your favorite food staples are: When I say favorites I don’t mean shrimp Alfredo or bbq ribs (this is a health blog, @mymother), I’m talking about basic food you could literally eat every day if you are stranded on a desert island and not get sick of it. This is one of the major keys to sticking to meal prep, because no one wants to eat something they will get tired of. For me this is chicken, rice, and squash. For you it could be fish, potatoes, and broccoli. Figure out what your basics are, and then move on to figuring out calories.
  2. Always Strategize: Before blindly heading to the store, make a list of the exact meals you are making during the week. Make sure that these meals are simplified and that you aren’t overbuying groceries that you know you won’t have time to cook during the week. Often times, when I leave with my meal prep groceries in tow I feel like I don’t have enough food just because of how simplified everything I’m buying is. It is also wise to invest in some divided tupperware containers while at the store, or you can buy this awesome set from Amazon that’s only $10. Make sure that you buy containers that are dishwasher and microwave safe!
  3. Remember Calories Count: I like to track my calories through an app called myfitnesspal. It’s so simple to use & information (such as calories, carbs, sugars, etc) on every food imaginable is available in the app. The app even lets you set up calorie goals for the day so you can monitor how many you have left without overeating. When meal prepping, it’s important to know how many calories are in your pre-made dish so that you aren’t defeating the purpose of a healthy meal prep.
  4. Use Portion Control: The portions that you eat fall right in line with the calories that you consume, so you want to make sure that every meal is the right ratio of meats, veggies, and starches. Everyone’s portion size is different, depending on your suggested calories per day, but an easy way I like to ration out my meal is by using the dividers in Tupperware containers. You can also google portion sizes based off of your weight and fitness goals, or you can enter it into the myfitnesspal app that I mentioned above.
  5. Dedicate a Weekly day & time to Cooking your meals : My Favorite day to meal prep is on Sunday afternoons. I usually make my grocery runs on Sundays so it makes sense to cook on this day too. To save time, I cook my meat and veggies in the oven at the same time in different pans. I will also have my rice or pasta going on the stove so that all of my food is finished cooking around the same time.
  6. Find a sauce you love (CRUCIAL): To me, this is one of the most essential elements of meal prepping. A good sauce can turn any meal from bland to bearable-just like that. My go to is sweet baby ray’s honey bbq mixed with hot sauce, but really your favorite sauce can be anything as long as you keep track of your calories. Sometimes, If my meals are feeling super bland I will even go and snag sauce from chickfila #chickfilasauceordie #mypleasure & it works like a charm.

And that’s all! (for today) As I was writing, I realized there is a lot more I could say about meal prep, but no one likes a long winded person so I’ll stop here for now:) Hopefully the tips above will be an encouragement for you to consider and begin meal prepping! I’ve listed my  meal prep shopping list below just incase you are needing a little more guidance! Have a great day!

-Cay

Shopping List: (straight outta my iphone notes)

  • chicken tenderloins
  • ground beef
  • Salmon filet (if it’s cheap)
  • head of lettuce
  • bag of apples
  • 2 cans sliced peaches
  • carrots
  • hummus
  • squash
  • 3 cans of green beans
  • 1 can english peas
  • 3 bags of minute rice (any flavor)
  • taco seasoning
  • hot sauce
  • ranch
  • garlic powder
  • cajun seasoning
  • bbq seasoning
  • shredded cheese
  • sour cream & salsa
  • one jar of nutella to fight cravings –one scoop won’t hurt 😉