mealprepster mealprepster

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🍴Meal Prep Plans & Ideas  πŸ’ͺ🏼 Meal Prep & Chill with the Best! πŸ™ŒπŸΌ Goals + Inspiration πŸ’― Recipes + Tips πŸ“© hello@mealprepster.com πŸ‘£ Get Started w/ the Essentials πŸ”½ Click Below! πŸ”½

Relationship goals? πŸ™‹πŸΌβ€β™€οΈ ... Tag your special someone 😜 #mealprepster @mealprep.andchill

#Mealprepmondays motivation to help get you through the week! πŸ˜‹πŸ™ŒπŸ» ... Tag someone that needs a bit of motivation!
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Meals at a glance 🌿
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Breakfast ➳ Chia Seed Pudding Parfaits πŸ“
For the chia seed pudding I combined 1 can coconut milk, 1 cans-worth flax milk, 1-24 oz container of coconut yogurt, and 1 cup chia seeds in a large bowl and whisked every 15 min, letting it thicken for about one hour. You can add cinnamon, maple syrup, and vanilla extract to give it even more flavor. Add your favorite fruit and granola and you’re all set! πŸ’š
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Lunch ➳ Loaded Lentil Bowls πŸ›
I cooked red lentils in veggie broth and added some rolled oats at the end to thicken it up. I’m topping it off with hummus, fresh salsa, avocado (prepped daily), crackers, and green onion 🌱
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Snack ➳ Protein Bites & Bananas 🍌
Protein Bites recipe from @ohsheglows 🌞
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Dinner ➳ Spicy Tofu Ramen 🍜
I am so stoked for this recipe! It comes from @pinchofyum with some adaptations πŸ˜‹
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Check out my most recent video to follow along with the prep! 🌱
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πŸ“Έ via: @plantcenteredprep

Any meatless meal prepsters out there? Here's a must try Chickpea Curry recipe for you!
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SAVE/BOOKMARK THIS RECIPE IF YOU’RE ON THE GAINS TRAIN 🚊 .
Who else is meal prepping this weekend? πŸ™‹ -
Go meat-free this Monday with this filling and delicious chickpea curry recipe.
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CAULIFLOWER AND CHICKPEA CURRY RECIPE
Ingredients:
2 tbsp olive oil
1 onion, finely sliced
2 tbsp yellow vegan curry paste
1 clove garlic, minced
1 dried or fresh small red chili, sliced
1 pound cauliflower florets
1 (15 oz) can chickpeas, drained and rinsed
1 (15 oz) can whole cherry tomatoes or 1 (15 oz) can diced tomatoes
1 pound spinach, washed
1 (15 oz) can full fat coconut milk
1/4 cup chopped coriander leaves or to taste
2 cups cooked brown rice
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Directions:
1. In a large pot heat 2 tablespoons of olive oil over medium heat. Add the onion and yellow curry paste and mix well.
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2. Cook, stirring occasionally, until the onion is soft about 10 minutes. Add the chilli and garlic and cook for 30 seconds. Stir in the cauliflower florets, chickpeas and tomatoes.
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3. Add 1 cup of water and bring to a boil. Reduce the heat, cover with a lid and simmer for 15-20 minutes.
Remove the lid and stir in the coconut milk.
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4. Cook until the sauce thickened. Stir in the spinach and cook until wilted. Remove from the heat.
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5. Divide the cooked brown rice between 4 food containers. Top with cauliflower and chickpea curry. Sprinkle with chopped coriander.
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6. Serve immediately or store in refrigerator for up to 4 days.
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Serves 4
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Nutrition Facts (per serve)
Cal: 407
P: 11g
F: 21g
C: 47g
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πŸ“Έ via: @ehplabs"

How many workouts have you had today according to this? πŸ’ͺ🏻😜
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Via: @mealprep.andchill #mealprepster

Double ☝🏼 tap if you love going to all you can eat KBBQ restaurants! This korean BBQ flavored chicken meal prep is an absolute must try recipe! πŸ”₯
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πŸ’› KOREAN BBQ CHICKEN BOWL πŸ’›
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I’m OBSESSED with my new favorite marinate for baked chicken β€” Korean BBQ Sauce!!!🀩 It’s low on calorie and sodium, and it can make your chicken taste amazing all by itself. That means, you don’t have to prepare all sorts of spices and condiments and sprinkle your chicken 23 times and still worried about how it’s gonna taste.πŸ€ͺ And honestly these baked chicken are good with any meal combinations, you can even bake a whole batch of chicken breasts and eat whenever you need a quick protein!πŸ‘πŸ»
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Here is a low-fat Korean BBQ chicken bowl I prepped for this week:
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πŸ— Ingredients:
▫️ 22 oz Chicken breasts
▫️ 12 oz Broccoli florets
▫️ 1 can (1.8 cup) Pinto beans
▫️ 1 cup (dry) Brown rice
▫️ 2 Large eggs
▫️ 5 TBSP Korean BBQ sauce
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πŸ‘©πŸ»β€πŸ³ Directions:
1⃣️ Cut chicken breasts in half so they are thinner and easier to cook. In a large bowl, marinate the breasts with 4 TBSP of Korean BBQ sauce for at least 1 hour (taste even better if overnight!).
2⃣️ Preheat the oven at 425˚F. Put chicken on a big baking pan, then bake for 13 minutes.
3⃣️ Cook 1 cup dry brown rice with 2 cups water.
4⃣️ Boil broccoli florets for 2-3 minutes.
5⃣️ Boil eggs for 10 minutes. #Protip: After boiling the eggs, put them right into ice water or freezer for several minutes. You’d find it so much easier to peel the eggs after doing so!
6⃣️ When the chicken are done, take them out from oven, cover with a plate or aluminum foil, and let sit for several minutes.
7⃣️ Assemble brown rice, broccoli, pinto beans, chicken, and eggs into four containers. Top chicken with 1 tsp Korean BBQ sauce each.
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πŸ” Nutrition Facts / Meal:
▫️ 513 Kcal
▫️ Carbs 60g | Fat 9g | Protein 45g
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πŸ“Έ via: @prepwithalice

Tag someone that needs some motivation! Don’t forget the motto: Failing to prepare is preparing to fail πŸ™…
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BOOKMARK THIS RECIPE FOR THIS WEEK’S MEAL PREP!
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Chicken Teriyaki Stir-fry Recipe
Ingredients:
1 Β½ pounds skinless, boneless chicken breasts, cubed
1 onion, sliced
1 large red bell pepper, sliced
1 large green bell pepper, sliced
2 cups broccoli florets
ΒΌ cup soy sauce
ΒΌ cup water
1 tbsp cornstarch
1 Β½ tbsp honey
1 tsp minced garlic
1 tsp minced ginger
3 tbsp olive oil
4 cups cooked brown rice or cooked quinoa
2 tsp sesame seeds
2 tbsp chopped scallions
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Directions:
In a small bowl, combine water and cornstarch.
2. Add the soy sauce, honey, garlic and ginger and mix to combine. Set aside.
3. In a wok, heat 1 Β½ tablespoon of olive oil over medium-high heat.
4. Add the chicken, season with salt and
black pepper to taste and stirfry until done.
5. Remove the chicken from the wok and set aside.
6. In the same wok heat the remaining olive oil.
7. Add the onion, bell peppers and broccoli and stir-fry for 2-3 minutes.
8. Return the chicken into the wok.
9. Stir in the soy sauce mixture and continue to stir fry for 3-4 minutes or until the sauce is thickened.
10. Divide the brown rice evenly between 4 food containers.
11. Top each with chicken and vegetables.
12. Sprinkle with scallions.
13. Serve immediately or store in refrigerator for up to 4 days.
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Serves 4
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Cal: 595
P: 52g
F: 14g
C: 63g
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πŸ“Έ via: @ehplabs

Can you relate to this?? πŸ˜‹πŸ˜œ Tag a friend that can!
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Via: @mealprep.andchill #mealprepster

Food diary greatness for those that need 2300 calories! Tag a friend this could really help!
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Food diary 🍽 My daily schedule changes regularly and that reflects my food choices and eating habits for the day.
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Having a flexible and sustainable approach to food is important. I do my best in preparing food ahead whether it’s prepped or knowing I have a stocked fridge is key.
Listening to your body with internal cues and instincts in what to eat and when to fuel yourself whether you are really hungry or too stressed to eat or need to eat more. Instead of listening to newspaper magazine bogus claims which is of course paid for by retail industry.
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My preferences changes daily, sometimes I eat breakfast early, sometimes I Fast. Sometimes I eat a lot of carbs sometimes I go lower carb. There are so many factors involved and our caloric demands change daily!
The food below which does not include a shake as a snack + Nuts and coffee with mct Oil + Reishi Mushroom = around 2300 Calories.
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πŸ‘‰πŸΌ Breakfast. 1-2 hours after waking.
Chia seed pudding with vanilla pea protein, cashews, blackberries, raspberries and almond butter.
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πŸ‘‰πŸΌ Pre workout - an 1.5 hours before training.
Chicken breast - broccoli - Aubergine - Tomatoes - salad leaves - dark chocolate
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πŸ‘‰πŸΌ Post workout - 1 hour after training.
Picanha steak - baked sweet potato - romanesco broccoli - courgettes
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πŸ‘‰πŸΌ Dinner. 2-3 hour before bed.
Lamb leg steaks - big salad - broccoli - butternut squash wedges
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Just food for Thought with a food diary and some habits I use to optimise my day ❀️ Ryan ✌🏻
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πŸ“Έ via: @livevitae

Set it and forget it meal prep is the best thing ever! Who's down to try prepping this one sheet pan meal prep this weekend? Tag a friend to motivate them!
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Sheet Pan Chicken FajitaπŸ˜πŸ™Œ
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Ingredients:
1.5 lbs Chicken Breasts boneless, skinless
olive oil
1 tbsp taco seasoning
3 ea bell peppers sliced
1 each onion sliced thinly
fresh limes
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Preheat oven to 400ΒΊF and grease large rimmed baking sheet
Slice chicken into strips and season to coat with Taco Seasoning. Lightly drizzle seasoned chicken with olive oil
Chop all veggies into strips. Drizzle with olive oil and more Taco Seasoning if desired.
Place chicken and veggies on sheet pan and bake at 400ΒΊF until chicken strips are cooked through and veggies are tender, about 20-25 minutes
Remove from oven and squeeze fresh lime over. Serve as desired in tortillas or over cauliflower rice.
Optional: Serve with *gluten-free tortillas* or cauliflower rice, pico, guacamole
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πŸ“Έ via: @mealpreponfleek

Every knows somebody like this right? πŸ˜‚ ... Tag them πŸ‘‡πŸ»
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Via: @mealprep.andchill

4 day meal plan goals anyone?? Tag a friend to meal prep this with!
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🍱🍱🍱 MEALPREP 🍱🍱🍱
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Mealprep for the next 4 days at work! πŸ‘πŸ½
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I know these are below 500cals per meal. Still not got a @myfitnesspal set up, but will get one sorted soon! πŸ‘πŸ½
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Lunch ingredients!
Red, yellow, green pepper, courgette, mushrooms, 2 x garlic cloves, fusilli 50/50 pasta with garlic pasta sauce, red onion, and peri peri seasoned chicken breast! With sriracha sauce! πŸ‘πŸ½
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Breakfast!
Im not one for cereal but here I’ve gone for the brand new @alpen_uk (50g) per portion less then 200cals with berries and I’ll use approx 100g @fage_uk yogurt πŸ‘πŸ½
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I don’t really snack much! .
Have a great evening and remember if in doubt just keep it simple! 🍱
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πŸ“Έ via: @toms_nutrition

Because Chipotle is life! πŸ’―πŸ˜‹ ... Share this with someone that loves all things Chipotle!
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Honey Chipotle Meatball Meal Prep Bowls to brighten up your Monday! 🌢πŸ”₯!
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Servings: 4
Calories: 427 kcal
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INGREDIENTS
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Turkey Meatballs
1 lb/ 450 g lean ground turkey
1 large egg
1/2 cup breadcrumbs
1 teaspoon worcestershire sauce
1/2 teaspoon salt
Honey Chipotle Glaze
1/2 cup honey
1/2 cup chicken stock
1/2 teaspoon salt
2 tablespoons lime juice
4 tablespoons adobo sauce from a can of chipotle peppers
1 whole chipotle pepper optional- spicy!
1 teaspoon cornstarch
Cilantro Lime Cauliflower Rice
1 tablespoon olive oil
1 bell pepper finely chopped
1/2 red onion finely chopped
4 cups riced cauliflower
zest of 1 lime
1/4 teaspoon salt
juice from 1/2 a lime 1 tablespoon
1/2 cup cilantro leaves
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INSTRUCTIONS
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Turkey Meatballs
-Heat oven to 375Β°F.
-Line a baking sheet with parchment paper and set aside.
-In a large bowl, mix together the ground turkey, egg, breadcrumbs, worcestershire sauce and salt. -Form into 1.5 tablespoon meatballs and arrange on the baking sheet.
-Bake for 22-25 minutes, until cooked through. Remove from oven and allow to cool slightly.
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Honey Chipotle Glaze
-In a medium pan, combine the honey, stock, salt, lime juice, adobo sauce and optional chipotle pepper. -Stir together and cook until completely combined. -In a small bowl mix the cornstarch with a tablespoon of cold water until no lumps remain. Stir into the pan and continue stirring and simmering until slightly thickened.
-Remove from heat and toss meatballs in the glaze, until coated.
-Cilantro Lime Cauliflower Rice
-In a large pan, heat the olive oil.
-Add the bell pepper and onion, and cook for 3-4 minutes, until slightly softened.
-Add the cauliflower rice, lime zest and salt. Cook for 2-3 more minutes, until cauliflower rice is slightly softened (but not mushy!).
-Stir in the lime juice and cilantro leaves, then remove from the heat.
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Assemble lunch bowls
-Divide the cauliflower rice between four meal prep containers.
-Divide the meatballs between four bowls.
-Drizzle with extra glaze to taste.
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Full recipe here: bit.ly/mp-chipotle-meatball-prep
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πŸ“½ Via: @denise_sweetpeasandsaffron

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