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Meal Prep Madness

It’s Sunday and everyone on Team Classy Fit knows what that means! Food prep day! If you are new to the food prep process or looking for creative meals, tips, and ideas you have come to the right place!

This week we want to show you how to prepare three main courses, one snack option, one healthy breakfast, and introduce you to the mug cake! Remember food prep dose not have to be complicated, dose not need to require 5 million ingredients, dose not need to cost a fortune, and you do not need to be a master chef to cook clean!

Should you chose to become a Classy Fit Subscriber you will receive weekly recipes, works, fitness blogs, and weekly meal planning posts to include full macro break-downs for each meal.

So lets go shopping- here is your full list!

Produce:

1 red, green, yellow and orange pepper

2 tomatoes

1 large yellow onion

Garlic

Scallions

1 bag spinach

Green beans

Berries

3 zucchini squash

Meats/Diary

1lb chicken

2lbs lean turkey sausage

l lb flank steak

Eggs

Part skim cheese

Unsweetened coconut/almond/cashew milk

Others:

1 package whole wheat or gluten free tortillas

1 can tomatoes

1 can Mexican corn

1 can black beans

2 cans chicken broth

1 jar salsa

1 package wild rice

Oat flour

Coconut flour

Stevia in the Raw

Unsweetened chocolate chips

Unsweetened cocoa powder

Coconut oil

Lets start with breakfast! The most important meal of the day! Breakfast is typically considered the most important meal of the day as it influences your metabolism; which can promote weight loss. Often busy moms skip breakfast! Try to avoid doing this and reach for a quick pre-made breakfast full of healthy carbs, proteins and veggies to fuel your busy morning!

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Breakfast Roll Ups

The breakfast roll up is easy to prepare, stores well all week, and can be made in several variations. Great for breakfast on the go for busy parents and kids!

 

The Kid Roll up:

Kids need a balanced breakfast to fuel them for long school days! This burrito is balance with whole grains, meats, cheese, and healthy fats.

5 Tortilla Shells (whole wheat, or gluten free)

10oz lean turkey sausage or ham

1 cup shredded part skim cheese

1 large red pepper

5 whole eggs

In a large skillet brown meat (using PAM spray), once fully cooked add in 5 whole eggs and chopped red pepper. Cook until well done. To assemble burrito place meat/cheese mixture in shell and top with cheese and wrap. Place the 5 roll ups in a zip lock and store in the fridge. I label the zip lock.

 

The Veggie Roll up

5 Tortilla Shells (whole wheat, or gluten free)

10 egg whites

1 green pepper

½ chopped onion

1 small can dice tomatoes

2 cups spinach

10 egg whites

In a large skillet sprayed with PAM cook pepper, onion, tomato, and spinach. Once all the flavors are incorporated add in egg whites. To assemble burrito place the egg/veggie mix in shell and wrap. Place the 5 roll ups in a zip lock and store in the fridge. I label the zip lock.

 

The Black bean Roll up

5 Tortilla Shells (whole wheat, or gluten free)

10 egg whites

10oz lean turkey sausage or tofu

½ cup black beans

1 green pepper

½ chopped onion

10 egg whites

In a large skillet sprayed with PAM cook meat, adding pepper and onion. Once all the flavors are incorporated add in egg whites and scramble. Last add in black beans. To assemble burrito place the egg/meat/bean mixture in shell and wrap. Place the 5 roll ups in a zip lock and store in the fridge. I label the zip lock.

NOTES: you can see how easy it would be to make all three variations at the same time to use throughout the week. These are great stored in zip locks. To heat simple place rollup on a microwave safe dish and heat in microwave for 1-2 mins. You can also place them in the oven on 350 for 20 min for a crispy shell. You could also re-heat using a Panini grill. Use whichever heating method is fast and easy!

SERVED: I like to serve these with a side of salsa and fresh fruit for the kids! Some times I will add avocado to the roll up (do not put avocado in prior to storage as they will turn brown).

MACROS: (based on a burrito with NO cheese and containing meat: 25g protein/ 27g carb/ 5g fat

Easy enough right! Now that breakfast is done for the week lets look at lunch/dinner options! I like to make lunch/dinner items that can be served to adults and kids, are easy to re-heat, use similar ingredients, and are great for left overs!

Beef & Greens

Makes 4 dishes

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Ingredients

  • 1/3 cup low sodium beef or chicken broth
  • 2 TBS low sodium soy sauce or gluten free soy sauce
  • 2 tsp rice wine vinegar
  • 1 tsp red pepper flakes
  • 2 TBS coconut oil
  • 1 pound green beans, trimmed and cut in half
  • 1 pound flank steak OR chicken OR tofu, trimmed and sliced thinly into strips
  • 6-8 scallions, sliced
  • 4 garlic cloves, minced

Instructions:

  • In a small bowl, whisk broth, soy sauce, vinegar, and red pepper flakes; set aside to be used later.
  • Heat 1 TBS coconut oil in a large skillet over medium/high heat for 1-2 minutes. Add in fresh green beans and saute for 5-6 minutes. Transfer green beans to a bowl; set aside.
  • Heat 1 TBS coconut oil in skillet, add the beef strips and cook until cooked through. Set on the same plate with the beans.
  • Spray pan with PAM and add garlic and scallions; saute for 1-2 minutes. Add back in the beef and green beans and combine.
  • Last add in the broth mixture and incorporate.

Serve over a bed of brown rice or alone with side salad. This dish is great to add chopped nuts over top for a healthy fat.

Chicken and Wild Rice Bowls:

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1lb Chicken

1 can chicken broth

2 cups wild rice

½ cup Mexican corn

1 cup Salsa

Directions: cook chicken in the crock pot with 1 can chicken broth and water to keep chicken moist. Mean while cook rice. Once chicken is done- shred. Once shredded mix rice, chicken, salsa and corn!

Makes: 4 containers of chicken rice bowls. Macros per bowl: 320cals/ 30g carb/ 24g protein/ 1g fat

You can make these carb-free by omitting the rice and combining the chicken, salsa and corn and serving over shredded lettuce or with steamed veggies. This dish is super easy, stores well for up to 6 days and great re-heated.

Zucchini Spaghetti

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3 large zucchinis spiraled/ or 2 cups whole-wheat pasta

2 large tomatoes

1 clove garlic

1 onion

1 green pepper

Sea salt/ cracked pepper

1lb lean ground turkey sausage

Direction: using a spiralizer – make zucchini noodles (if you are in a pinch you can buy them made this way). I place them in the microwave for about 4-5 min to soften and cover with foil once cooked and set aside. Meanwhile in a blender- place chopped tomato, garlic, onion, pepper, and salt/pepper and blend until sauce is formed. In large skilled Spray with Pam and brown lean meat; once browned ad in sauce. Simmer for about 10min. Re-heat noodles and serve sauce/meat over noodles. You can make this dish kid friendly by serving over whole-wheat pasta.

This dish is great served with a side salad drizzled with balsamic and olive oil and also makes for a great re-heat and serve dish.

Now that we have breakfast and 3- main dishes out of the way for the week lets move onto a snack option!

 

Healthy Snack Option: We all get hungry between breakfast and lunch, lunch and dinner- its okay to eat between meals – its what we are eating that can set us back from reaching our goals. Each week we provide healthy snack options for you and your family! These little muffins are healthy, easy, and make for a great snack- even a great lunch box option for kids at school!

Oat Brand Muffins:

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1 ½ cup oat flour – gluten free

2 t. baking powder

1 t. salt

2 t. cinnamon

2 egg whites

¾ cup water

2/3 cup Stevia in the raw

2 t vanilla

4 T coconut oil

Optional: ¼ cup nuts or raisins or unsweetened chocolate chips

TO make: mix melted coconut oil, egg whites, water, stevia and vanilla. Then once well incorporated add: oat flour, baking powder, salt and cinnamon. Mix well and add any of the optional items for what variation you wish to make! Line muffin tray with paper lines and fill ¾ of the way full- bake at 35o for 12-15 min.

Makes 10 large muffins: Macros per muffin: 145 cals/ 15g carb – with no raisins/ 5g protein/ 4.5g fat- with no nuts.

Late Night Snack anyone- Meet our little friend the Mug Cake

Did someone say cake? Yep we sure did. Many of you are still under the impression you cant eat after dark! This is so silly- its what you are eating after dark that is sabotaging your nutritional goals! The mug cake is a perfect nigh time indulgence. Here on Team Classy Fit we all enjoy the mug cake after dinner! Its an easy, high protein, little bed time treat!

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What you need to make the mug cake:

1 small microwave bowl or mug

1 scoop chocolate protein powder- I used MHP brand Probolic SR in chocolate- you can order MHP product online and use code: SANDI20 for a discount

½ Tbsp. coconut flour

¼ tsp. unsweetened cocoa powder

¼ tsp baking powder

1 egg white

2 tbsp. unsweetened cashew, almond, or coconut milk

2-5 tbsp water

PAM spray

What you need to make frosting:

1 tsp. unsweetened cocoa powder

1 drop liquid stevia

1 tbsp unsweetened cashew, almond, or coconut milk

To Make: beat egg whites well then add in protein powder, coconut flour, baking powder and cocoa powder. Mix well and slowly add In milk- you may need to add in a few tablespoons of water as you go- you want the batter to be pancake thick- maybe slightly thicker. Once well combined pour into a sprayed cup – microwave for 45 sec to 1 min. Once the cake is done- DON’T over cook, then dump cake out on a plate—make frosting and pour over cake- eat while warm! These little cakes can be made for almost any meal- heck we even suggest them for breakfast and you can see why when looking at the macros on these babies!

Macros Per cake: 200cals/ 26g protein/ 6g carb/ 5g fiber

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