Time Saving Meal Prep Tips

The lifestyle of meal prepping has grown in popularity recently among the weight loss and fitness community, although it is certainly not a new concept, as it has been practiced by bodybuilders for years.  The growing popularity of meal prepping is with valid reason.... it works!  I'm sure you've head the overused phrase, "if you fail to plan, you plan to fail" but for those wanting to shed those unwanted pounds, a solid action plan is a necessity.  Meal prepping is an incredibly effective tool in which you are preparing and portioning meals beforehand, which can be taken with you anywhere to ensure you are eating the ideal foods and portions to help you reach your specific goals.  Despite the many benefits of meal prepping, many people are intimidated by it and completely avoid meal prepping because they believe they simply do not have the time in their schedule to do it.  Meal prepping doesn't have to be some big production involving hours in the kitchen!  Here are some time saving tips for meal prepping that will allow those even with the most hectic schedules be able to live the "Tupp life" :-) 

• Prioritize Protein 

If you are short on time and only have time to prep one thing, choose protein. Protein takes the longest time to prepare so if you don't have some on hand ready you'll be more likely to turn to the convenience of a restaurant or fast food joint when in a time crunch or when you're super hungry.  By having some prepared protein on hand at all times, you can dice it up and throw it on a quick salad or microwave a side dish to pair with it.  

• BBQ Time Saving Chicken Meal Prep Method

When it comes to preparing chicken, personally, I like to BBQ chicken because to me it tastes better then other cooking methods.  To cut down on grilling time, I slice chicken breasts super thin and pound them with a meat mallet to make them more tender.  The thinner slices cook much quicker then entire breasts would take.  If you're really pressed for time, most grocery stores do sell chicken breasts that are already sliced thin to save you the time of slicing them yourself.

• Fit Men Cook Time Saving Chicken Meal Prep Method

Food and Fitness author and blogger, Kevin Curry of Fitmencook.com, has a lot of awesome healthy recipes and tips for those looking to live a healthier lifestyle.  If you haven't checked out his website or the work he has done for bodybuilding.com, I highly recommend you check it out!  One of my favorite tips he shares for saving time on meal prepping is his method of using tin foil to divide a baking sheet to cook 3 different types of seasoned chicken at the same time.  He also dices the chicken into smaller pieces to allow for quicker cooking time in the oven.  You can find the instructions here for this method!

• Roast 2 Different Vegetables with Similar cooking Times at the Same Time

One of my favorite ways to cook vegetables when meal prepping is to roast them in the oven on a baking sheet.  Roasting allows for a flavorful taste without the sogginess that other cooking methods bring.  Also the roasted vegetables seem to keep better in the refrigerator than other methods.  To save time you can roast 2 different vegetables at the same time that have similar cooking times, for the meal prep below, I roasted 2 pounds of asparagus and 2 pounds of brussel sprouts at 450 degree for about 15-20 minutes, they were sprayed with non-stick olive oil spray and seasoned with salt and pepper, super quick and simple.

• Save Even More Time by Buying Pre-cut Vegetables

If you're really crunched for time, most grocery stores sell pre-cut vegetables that will save you the chore of having to clean and cut the vegetables yourself.  Although this seems like a small convenience, when you're preparing multiple vegetables at a time it will save you quite a bit of time.

• When All Else Fails...It's OK to Cheat

Have no shame in cheating in your cooking by using convenience items such as precooked rice and steam in the bag vegetables.  Sure, fresh may be healthier for you but if this is the only option you have time for and it makes the difference of eating healthy or not then by all means do it! 

Mexican Meal Prep: Chile Lime Marinated Chicken Breast and Cilantro Lime Brown Rice

When it comes to meal prepping, it's easy to get caught up in the same boring routine of finding what works and sticking to it.  But who wants to eat the same boring crap everyday?  Spice up your life my friends and liven up your mundane meal prep with this Mexican inspired meal!  The marinade for this chicken was inspired by one of my faves- pollo asado, which is traditionally made with a fattier cut of chicken such as legs or thighs, by using chicken breast instead it makes it much leaner and a healthier option for those cutting calories.  This chicken pairs up nicely with cilantro lime brown rice which is also a lightened up version compared to traditional Mexican rice.  For this prep, I paired some simple grilled asparagus to complete the meal but a lot of different veggies would work with this combo! 

Chile Lime Marinated Chicken Breast

Ingredients:

1 pound chicken breast sliced thin and pounded with meat tenderizer 

6 oz. pineapple juice or orange juice

2 tablespoons freshly squeezed lime juice

1 tablespoon white vinegar

1 tablespoon olive oil

8 cloves garlic minced or roughly chopped

1 teaspoon pink Himalayan salt

1 teaspoon pepper

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon oregano

1 teaspoon or more (depending on heat preference) Chile powder 

optional-1 jalapeno chopped for additional spice

Directions:

Place all ingredients in large ziplock bag and marinate at min. 4 hours to overnight. Grill chicken over medium heat until fully cooked.  Let meat rest several minutes before serving or placing in your sexiest Tupperware containers. 

Cilantro Lime Brown Rice

Ingredients

2 cups prepared brown rice

1/2 - 1 cup chicken broth or bone broth

6 green onions diced

2 cloves garlic minced

1/2 cup freshly chopped cilantro

juice of 1-2 limes 

salt and pepper to taste

olive oil non-stick spray

Directions

In large non-stick skillet, over medium heat spray non-stick olive oil spray and saute diced green onion and minced garlic for 2 minutes or until garlic is slightly browned.  Add chicken broth, rice, and lime juice. Reduce heat and simmer until liquid is almost fully absorbed.  Add cilantro, salt and pepper to taste and simmer until liquid is absorbed. Serve with additional cilantro if desired. 

Spicy Garlic Sriracha Grilled Chicken

Spicy Garlic Sriracha Grilled Chicken

Let's get real here- Chicken can get boring, especially when meal prepping is involved. This is one of my go to recipes for spicing up chicken. I grill a batch each time I meal prep and either portion it out into individual servings or keep it on hand to use on salads or in lettuce wrapped tacos.  This recipe is low in sodium, fat and carbs and high in protein which makes it a perfect choice for those trying to loose weight and/or gain lean muscle mass.

Ingredients:

1/4-1/3 cup Sriracha hot red chili sauce

5-7 cloves of garlic minced 

1/2 packet Mrs. Dash salt free taco seasoning or low sodium taco seasoning

2-3 pounds boneless, skinless chicken, sliced thin.

non-stick olive oil spray

Optional: Chopped cilantro for garnish

Steps:

1.  Combine all ingredients in a large bowl or a large plastic bag and marinate in refrigerator for at least 1 hour.
2.  Spray grill with non-stick spray and grill chicken about 4 minutes on each side until cooked through or reach an internal temperature of 160 to 165 f.
3. Garnish with chopped cilantro if desired.

Transform Your Temple by Following this Simple Advice

Each year Americans spend over 20 billion dollars trying to lose weight on diet plans, books, weight loss drugs and weight loss surgeries (ABC News). The truth is people are desperate to lose their excess weight and they are eagerly searching for a remedy for their problem.  Extreme diets, special foods, shakes, pills, you name it and they'll try it and pay a lot of money for it!  I was once in this group of people, so desperate to try anything that promised to shed the extra pounds that I carried on my body like a prison sentence.  I became a slave to dieting.  But each diet I tried would always fall short of the big promises it promoted and with each attempt of losing weight, I actually got fatter and even more desperate for a remedy.  It was an endless cycle and it left me exhausted, heartbroken, and with little hope that I would ever be able to free myself from the excess weight I carried!  I've shared many times, that part of what brought my freedom and eventual success at losing 160 pounds was transforming my thoughts about weight loss.  By ditching the world's view of "dieting" and embracing the concept of being on a lifelong health journey, I finally broke the chains of obesity forever and you can too, my friend! Let me share something else, in my many years of searching for answers, I was blinded to the truth that God has already given us everything we need to live healthy lives!  We're out there blindly searching for answers, when the solution is already right in front of us!

God gave us his living word as a tool to guide us through life and the Bible instructs us to treat our bodies as if they were a temple! (1 Corinthians 6:19-20).  You wouldn’t fill a temple with trash or overlook the required maintenance to keep it pristine in appearance and function.   If we are to view our bodies as temples, we should be treating them as such!  We should be filling them with the most nutritious foods God created and doing regular “maintenance” such as exercise to keep them in top condition.  Are you exhausted of looking for answers for your weight problem?  The solution is really that simple my friends, follow God's design and eat the foods he created for you to eat and you will be on your way to becoming the healthy child he created you to be!

Clean Eating Food Pyramid for Fat Loss and Body Composition Changes

The Importance of Detoxing and Some Simple and Inexpensive Ways to do it Naturally

Are you feeling sluggish and fatigued, lacking energy? Are you struggling to lose weight despite the fact that you’re eating healthy and exercising? Is your breath kicking? Is your skin breaking out so much you feel like your reliving your teenage years?   If you are experiencing such symptoms, there is a good chance your body is full of toxins and you are in need of a detox!  Despite every effort you may make to eat healthy and avoid obvious toxins, every day you come in contact with and ingest toxins. These little suckers are everywhere- the food you eat, the air you breathe, the water you drink, the skin products you use, the cleaning products you use, the clothing you wear, ….honestly, the list goes on and on.  The truth of the matter is, no matter how hard you try, you can’t completely avoid toxins because we live in a toxic world.  Our bodies are designed to naturally filter out toxins on their own.  The problem is that with the crazy amount of toxins we come in contact with daily, sometimes our systems are unable to keep up with the demand.  When toxins start building up in our systems, we then start experiencing some of the symptoms listed above.  The good news is there are ways you can naturally “assist” your body’s built in detoxifying systems to work quicker and more efficiently at removing the harmful toxins from your system.  There are many great benefits to detoxing your body periodically, such as more energy, eliminating waste, weight loss, a stronger immune system, better skin and hair, better breath, a clearer mind, and overall you will feel much better!  While some people turn to some really drastic measures to detoxify their bodies, such methods are not needed to reap the benefits that detoxing brings.  Here are some simple, inexpensive and natural ways to help detox your body and be on your way to feeling amazing!

1. Water-Drinking water is one of the easiest ways to help your body transport the toxins out of your system. Water is used by all of your body’s “built in” detoxifying systems such as your colon, liver, and kidneys to remove waste from your body.  Consuming enough water daily ensures that these organs function properly and successfully do their job of removing toxins.  Aim at drinking half of your body weight in ounces of water each day to keep your body working efficiently.
2. Lemon water- Lemon water is known to help aid in digestion and also balance the ph levels within your body.  There are many benefits to drinking lemon water every day, especially first thing in the morning, because of its abilities to help eliminate toxins from the body quicker. Dr. Axe, who specializes in using food as medicine, has outlined many of the great benefits of including lemon water in your daily routine in his article, "Benefits of Lemon Water".
3.  Focus on real food- It’s no secret that fruits and vegetables are healthy for you! They are full of vitamins and antioxidants that are vital for a healthy body. Our bodies weren’t designed to run on toxic processed foods and when you eat junk food, your body has to work overtime to filter it out!  By eliminating processed foods and focusing on God made foods such as fresh fruits and vegetables, lean proteins and healthy fats, you won’t be “clogging” your body’s filtration systems with extra toxins and they will be able to do their jobs without added stress. 
4. Sweating- One of the ways your body naturally removes toxins is through the process of sweating.  One of the easiest ways to help remove toxins from your system is to exercise and “sweat it out”. In addition to removing toxins, sweating has many other amazing benefits including clearer skin and boosting your immune system.

Don’t Overlook Emotional Toxins!

Just like you don’t want to let a bunch of environmental toxins build up and hang out in your body, it’s equally important to take some time to evaluate and address the emotional toxins that you may also have built up in your system. Maintaining harmful emotions such as unforgiveness, anger, guilt, shame, and regret that have come as a response to the wounds inflicted by others or by life's disappointments, are incredibly toxic to your health. Letting such harmful emotions build up inside over the months or years without dealing with them is similar to trash piling up in a garbage can, if you don’t take out the trash, it’s eventually going to overflow.  The same is true of your emotional trash, if you don’t deal with it and take it out, it’s going to spill out into and effect your life.  Toxic emotions bring about things like depression, anxiety, hatred, bitterness and ultimately the absence of peace in your life. When peace is gone from our lives, we are quick to self-medicate- we turn to turn to things like alcohol, drugs, prescription pills, sex, and for many…. food.  While all these self-medications may temporarily make us feel better and provide some peace, they are all incredibly addicting, meaning, we have to partake in these things more and more and in greater quantities in order to achieve the temporary fix that they bring us. Eventually, after the “high” wears off, we are still left with the toxic emotions in our system that we wanted to escape initially.  A vast majority of the population claim to be “emotional eaters” and turn to unhealthy “comfort foods” to feel better.  Could the fact that you’ve not emptied your emotional garbage lately be the very thing that is hindering you achieving your weight loss goals?  Detoxing toxic emotions is often times an incredibly painful process, but a necessity in order to live a healthy life.  Forgive those who have wronged you, even if they don't deserve it!  Holding that grudge is only hurting you, not them! Let go of the guilt, shame and regrets of your past.  Shake off those emotional chains that have been enslaving you to your past and breakout into your future! Eliminate those toxic emotions you've been holding onto today and become the beautiful and healthy individual you were made to be!

Meal Prep Madness- Grilled Chicken with Firecracker Green Beans

Meal prepping is a great way to stay on track with your healthy eating regiment.  For this meal prep, I paired a simple grilled chicken breast with a side of spicy firecracker Green beans. This green bean recipe would also pair nicely with fish or pork.

Firecracker Green Beans

Ingredients:

1 pound green beans, trimmed
1 red bell pepper, diced

1/2 of onion, diced

5 cloves garlic, minced

1 tsp. crushed red pepper flakes

1 cup low sodium chicken broth

Ground pepper and salt (optional)

Steps:

1. Steam green beans to desired softness

2. In a large skillet, combine chicken broth, diced pepper, onion, garlic and red pepper flakes
3. Simmer on med-high heat until most of broth is absorbed and vegetables are tender
4. Add cooked green beans to sautéed vegetables and simmer until remaining broth is absorbed

A Smarter Approach to Weight Loss- The Beginner's Guide to Macros

When it to comes to losing weight, many people stick to the old school method of counting calories.  I'm sure you've heard the logic behind the whole “calories in vs. calories out” method.  It seems rational that if you consume less calories daily than the amount of calories you burn, that a weight loss would occur. The flaw in this rationale, is that all calories are not created equal.  Yes my friends, I hate to be the bearer of bad news, but 300 calories consumed from candy bars is not the same as 300 calories consumed from lean protein and vegetables.  Different types of foods and nutrients are processed differently by our bodies.  For example, as I discussed previously in the post, The Key Ingredient to Losing Weight, there is the thermogenic effect (the amount of calories our bodies burn to process/digest a food) which varies on the type of nutrient being consumed.  Our bodies burn the most calories digesting protein.  Since not all calories are created equal and are utilized by our bodies differently, it makes sense then to monitor the main nutrients we are consuming instead of placing our focus on just the overall calorie intake number.  Furthermore, through monitoring the macronutrients that we consume, we have the capability to tailor the amount of each nutrient we should consume based on our body’s individual needs and to assist us to reach our desired goals (building muscle, fat loss, athletic performance, etc.).  So what exactly is a macronutrient and how can you get started?

Macros Defined

Every food you consume can be broken down based on the macronutrients (macros for short) that it is made of. There are 3 macronutrients- protein, carbohydrates, and fats, and each of these nutrients provide the body everything it needs to function and develop properly. Macronutrients are the main components within our diet and they each contribute differently to the proper functioning of our body.

Protein: Protein is the building blocks within our bodies, responsible for building, repairing and maintaining body cells and tissues.

Carbohydrates: Carbohydrates are the body’s preferred source of energy.  When we eat carbohydrates they are converted to glucose which our body then uses to fuel the cells throughout our body.

Fats: Fat is the body’s protection source providing things such as insulation for protecting our organs and temperature regulation within the body.  Fat also assists with cellular growth and plays a role in the body’s ability to absorb vitamins and minerals.

Getting Started With Macros

When you begin counting macros, the first thing you will need to determine is your ideal macro ratio intake that will help you reach the desired goal you have for your body.  Since each macronutrient functions differently within the body, more or less of each macronutrient will need to be consumed depending on the desired goal at hand.  For example, if your goal is to lose weight, you will need an ample amount of protein which will help you build and maintain muscle and also keep you full throughout the day.  On the other hand, if you are an athlete or training for a marathon, your body will need more carbohydrates to provide the proper energy required for your lengthy workouts.   When it comes to determining your macros, I suggest following what I refer to as the simplified version of macro counting which focuses on hitting a daily goal percentage for each macro nutrient versus the method of macro counting which focuses on having an exact gram number requirement for each macro and aiming at reaching that exact gram number daily.  Focusing on macronutrient percentages instead of focusing on exact gram numbers allows the freedom for your daily calories to fluctuate, while still having the capability to stay within your macro goals. It’s highly unlikely that you eat the exact same number of calories everyday and actually if you do that your body will adapt to it quickly, making that method of eating highly ineffective.  It makes sense to eat a different amount of calories based on your body’s specific needs for each day.  For example, on a day when you are doing an intense workout or lifting heavy weights, you will need more calories to fuel your workout and help your body recover and on a day when you are not working out at all your body will need less calories to function.  So how do you determine the right macro ratio to reach your desired goals?  Let me preface these recommendations by saying that macros are very much a trial and error process.   You may need to adjust your percentages based on how your body responds and everyone’s body functions differently, so what may work for one may not work for another. 

Goals                  Macro Ratio

Fat Loss:                      Protein-40-50%, Carbs-30-40%, Fats-20-30%
Building Muscle:         Protein-30%, Carbs-40%, Fats-30%
Athletic Performance: Protein-15-30%, Carbs-40-60%, Fats-15-30%

When it comes to getting starting with counting macros, there are a couple of great tools that will make the process much simpler.  

• A food tracker app- In my previous post, The Importance of Food Journals, I discussed that research shows that tracking your food intake increases your weight loss success.  Many food tracker apps, such as My Fitness Pal, are very user-friendly and enable you to monitor your daily macro intake.  You can enter in your goal macro ratios with my fitness pal, which makes monitoring your macros much easier to manage than trying to track them yourself. To input your macronutrient goals in the my fitness pal app, follow the following instructions, My Fitness Pal Macro Instructions
• A Food scale- In my previous post, The Game Changing Kitchen Gadget That Will Help You Lose Weight, I stressed that using a food scale to measure your food is a game changer when it comes to weight loss.  Accuracy is very important when it comes to monitoring your macros.  Having an accurate measurement of your food will ensure that you are not over or underestimating on a particular macro and skewing your percentages. 

Lose More Weight by Making These Simple Food Swaps!

Just because you are eating healthy doesn't mean you can't still enjoy your favorite foods! You can still eat all your favorite dishes like pasta, tacos and burgers just by thinking outside of the box a little and making a few simple swaps in your favorite recipes to make them more figure friendly!  Making these simple food swaps in your diet will save you hundreds of calories daily and pay off on the scale! These are some of my favorite food swaps I have learned along my journey and at this point, except for a rare occasion, I really don't even miss or crave the original ingredient I have learned to swap out!   So be a little adventurous today my friends and don't be afraid to try new things or experiment in the kitchen, you may pleasantly surprise yourself!

 Instead of olive oil- low sodium Chicken Broth

Substituting low sodium chicken broth in place of olive oil is great in recipes such as hummus and pesto sauce, which generally call for a considerable amount of oil, by replacing some or all of the oil with chicken broth, you will save hundreds of calories in these recipes. You can also use chicken broth in place of oil for sauté’s and stir fry’s. One of my go to methods to spruce up veggies such as green beans or broccoli is to sauté them in chicken broth with fresh minced garlic and a pinch of red pepper flakes.

Instead of taco shells, buns or bread- Romaine lettuce leaves

Enjoy taco Tuesday without the guilt, by replacing your traditional shells with lettuce you will save about 170 calories (even more if you've been frying your shells)! You can also use lettuce in place of buns on your burgers and bread on your sandwiches.

Instead of rice or potatoes- riced cauliflower

At first I was skeptical when I read of others substituting cauliflower for rice and potatoes in recipes but I promise you, it really does taste similar and you will save a lot of calories and carbs! You can purchase cauliflower already riced at specialty stores like Trader Joe's or you can make your own simply by placing roughly chopped cauliflower into a food processor and pulsing it until it has a similar texture to rice, be sure to squeeze out any extra liquid in the "rice" before cooking. Here are some Skinnytaste recipes that I recommend trying that substitute cauliflower for rice or potatoes-Mexican Cauliflower Rice, Cauliflower Fried Rice, Loaded Cauliflower Mash.

Instead of milk-Almond Milk

Swapping traditional milk for almond milk will save you 100 calories. I use almond milk in place of milk in recipes and also in my protein shakes.

Instead of pasta- spiralized zucchini 

If you haven't invested in a vegetable spiralizer, I highly recommend getting one! They are inexpensive (about 10 dollars) and can be purchased at any major box store. By ditching your pasta and trading it for spiralized zucchini or squash you will save 200 calories per serving, not to mention all the carbohydrates! You can top your veggies with your favorite sauce, my favorite to use is a simple marinara sauce. 

Instead of Mayonnaise or sour cream- Non-fat Greek yogurt

This swap comes in handy in recipes such as chicken salad that generally calls for quite a bit of mayonnaise. You can also use non fat Greek yogurt to make healthier cream based dressings such as ranch.

Instead of breadcrumbs- Parmesan cheese

When breading meat and veggies, the calories add up quickly when using breadcrumbs as most recipes call for. I've found that substituting Parmesan cheese works just as well as far as creating that "crispy" effect when used under the broiler and it will cut down on the calories and carbs you are consuming. I use this method to make healthier versions of chicken Parmesan, baked "fried" zucchini and eggplant Parmesan. 

Instead of Ricotta Cheese- Blended Low-fat Cottage Cheese

I'll be honest, I was really skeptical about this replacement when I saw it listed as an ingredient in a lower fat and carb lasagna recipe I was trying, but I gave it a try and was sold! For this replacement, simply blend the cottage cheese in a food processor or blender until smooth and then add to the recipe you are preparing. This is a great substitute in lasagna, baked pasta dishes, cheesecakes, etc. 

The Key Ingredient to Losing Fat and Building Muscle

If you want to make serious changes to your body, nutrition is key. I would make the argument that weight loss is 90 percent diet and 10 percent exercise. As awesome as it would be, you simply can not out exercise poor nutrition. Without a solid nutritional foundation made of unprocessed whole foods, you're highly unlikely to ever obtain the results you are working so hard in the gym to achieve. When it comes to eating for weight loss and building muscle, protein is the king of all nutrients to focus on to bring optimal results. Protein is made up of amino acids which are the building blocks for muscle. These amino acids rebuild and repair muscle tissues through out the entire body. In addition to its role of maintaining and building lean muscle mass, protein also satiates hunger more efficiently than any other nutrient, making you feel full for longer.  Furthermore, protein has a higher thermogenic effect than other nutrients, meaning your body burns more calories while digesting it.  Dr. Mike Roussell, bodybuilding.com writer and nutritionist, contends that "when protein is consumed the body burns 20-30% percent of the calories consumed through processing [digesting] it".  Lastly, there are overwhelming amounts of research studies that have confirmed that diets high in protein are ideal for weight loss and muscle growth. 

Interested in getting started in eating a diet higher in protein? Here is the information you will need to get you started!

How much protein should you eat? 

The answer to this question will vary greatly based on the authority you are asking. The American government's RDA (recommended dietary allowance) would
tell you to consume an amount much lower than what the American College of Sports Medicine or any fitness authority would recommend you consume if you are working out. In my prior post, What to eat to lose weight and Build Muscle , I discussed the obvious flaws in the government's dietary recommendations and that for an individual seeking to lose weight they were not the ideal guidelines to follow.  Research supports that eating anywhere between .8 - 1.5 grams of protein for every pound that you weight is the ideal amount for changing body composition, fat loss and muscle gains. Based from my own experience, I suggest a starting point of eating 1 gram of protein for every pound that you weigh, so a 150 pound woman would consume 150 grams of protein. Of course, like everything in life there is not a set formula that will work for everyone, it is likely you will need to adjust the number based on your body's response and needs.

What types of protein should you consume? 

Your focus should be on a variety of unprocessed lean protein sources from animals and plants.  So while yes technically bacon pumped with nitrates and preservatives may be a source of protein, it isn't an ideal choice when it comes to weight loss or your health in general. God made foods are the ideal choice. Animal sources of protein contain greater amounts of amino acids which as previously mentioned have many incredible benefits.

How much protein is in a serving of some common protein sources?

Sources:
Thermogenic Effect of Food
40 High Protein Foods

Spicy Garlic Marinated Chicken with Heirloom Tomato Bruschetta

Spicy Garlic Marinated Chicken with Heirloom Tomato Bruschetta

I love recipes that are versatile, where you can prepare extras and then by making a few simple changes you can magically transform the leftovers into a different meal and trick yourself that you aren't really eating leftovers :-)  This spicy garlic marinated chicken with heirloom tomato bruschetta is incredible versatile. You can serve it alone with a couple simple side dishes, or on top of a bed of greens, or one of my favorite ways is to serve it on top of spiralized zucchini "zoodles".  This recipe is high in protein and low in carbs and fat.

.

Ingredients:

Spicy Garlic Marinade:

Juice of 1-2 lemons

5-7 cloves of garlic,  minced

1 Tsp crushed red pepper flakes

1 pound boneless, skinless chicken breast

Heirloom Tomato Bruschetta:

1 pint cherry heirloom tomatoes sliced into halves

1 large handful of basil, chopped

2 Tbsp. extra virgin olive oil

2 Tbsp. grated Parmesan cheese

1 clove garlic, minced

Salt and pepper to taste

Steps:

1. Combine all ingredients for marinade in bowl or large plastic bag and refrigerate for at least one hour.
2. Grill chicken or bake in oven.
3. For bruschetta, combine tomatoes, basil, cheese, garlic, salt and pepper and stir to combine.
4. Drizzle in olive oil and stir.
5. Top each chicken breast with large spoonful of bruschetta

Ground Turkey Taco Skillet- 20 Minute Meal Prep

Ground Turkey Taco Skillet- 20 Minute Meal Prep

When most people think of meal prepping, they imagine spending hours in the kitchen preparing a weeks' worth of meals and snacks and get overwhelmed even thinking about it. Perhaps in an ideal world, you would have the time to invest in prepping for hours each week and having every meal and snack stored away in a storage container in your refrigerator, but let's be honest, most people don't have that kind of time! As a mom of 3 kids, I have a busy schedule and I simply don't have the time to prep an entire week of food at a time. Many people avoid meal prepping all together because of the time issue but what I would ask you to consider is to simplify the process by just having a few prepped meals available. Even something as simple as having some grilled chicken prepared in the refrigerator will get you out of the bind of deviating from your healthy eating regiment. The following recipe is complete in under 20 minutes and provides 4 prepped portions. I keep this on hand to use on top of salads, in lettuce taco wraps, to stuff bell peppers, or to use in omelets. This recipe is low in fat, carbs and sodium and high in protein.

Ingredients:

1 Package of Extra Lean Ground Turkey Breast (I use Jennie-O)
1 Red Bell Pepper, Diced
1 Green Bell Pepper, Diced
4 Green Onions, chopped
1/2 Packet Mrs. Dash Salt-Free Taco Seasoning
Low Sodium Chicken Broth

Steps:

1. In a large skillet on medium-high heat, add 1 cup low sodium chicken broth, diced peppers and green onions. Cover and cook for 5 minutes or until most of broth is absorbed.
2. Add ground turkey breast to skillet and cook until done (no longer pink).
3. Add seasoning and 1/2 cup low sodium chicken, simmer until broth is absorbed

Nutritional Facts:

Servings 4

Calories: 183

Protein: 34

Carbs: 8

Fat: 2

Sodium: 101

Fiber: 1.5

Spicy Garlic Sriracha Grilled Chicken Meal Prep

Spicy Garlic Sriracha Grilled Chicken

Let's get real here- Chicken can get boring, especially when meal prepping is involved. This is one of my go to recipes for spicing up chicken. I grill a batch each time I meal prep and either portion it out into individual servings or keep it on hand to use on salads or in lettuce wrapped tacos.  This recipe is low in sodium, fat and carbs and high in protein which makes it a perfect choice for those trying to loose weight and/or gain lean muscle mass.

Ingredients:

1/4-1/3 cup Sriracha hot red chili sauce

5-7 cloves of garlic minced 

1/2 packet Mrs. Dash salt free taco seasoning

2-3 pounds boneless, skinless chicken, sliced thin.

non-stick olive oil spray

Optional: Chopped cilantro for garnish

Steps:

1.  Combine all ingredients in a large bowl or a large plastic bag and marinate in refrigerator for at least 1 hour.
2.  Spray grill with non-stick spray and grill chicken about 4 minutes on each side until cooked through or reach an internal temperature of 160 to 165 f.
3. Garnish with chopped cilantro if desired.