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
Monday: HIIT Arms
1 mile run on tread
On mat, 4 sets
- 20 pushups
- 20 commandos, 20 reach outs
- 20 out in plank jumps
- 20 tricep dips
- 15 weighted burpees
At weights, 3 sets
- 12 bicep curls
- 12 hammer curls
- 15 tricep kickbacks
- 15 tricep extensions
Tuesday: Legs get it
15 minute bike
- 5 sets of 8 smith machine squats, medium difficulty weight
- 3 sets of 10 close stance smith machine squats, light weight
- 4 sets of 12 leg press
- 3 sets of 12 (6 each leg) single leg press
- 3 sets of 20 weighted leg lunges
- 3 sets of 10 (each leg) bulgarian split squats
Finish with 10 minute walk on tread
Wednesday: Cardio & Abs
30 minutes on elliptical
At mat, 4 rounds
- 15 burpees
- 40 mountain climbers
- 20 situps on exercise ball
- 20 ab ins on exercise ball
Thursday: Upper Body Weights
15 minute row
At weights, 3 sets
- 12 bicep curl to shoulder press (each arm)
- 12 shoulder raises (each arm)
- 15 chest press, superset with 15 pullovers
- 20 reverse flyes (10 high weight, 10 low weight)
- 15 cable face pulls
- 15 cable pulldowns
Friday: Sweat it out
1 mile run, 20 minutes on Stairmaster
On mat, 3 sets
- 15 out in jumps
- 20 bodyweight squats
- 12 burpees
- 20 pushups
