Weekly Meal Prep

(: Weekly Meal Prep :)

Here's a pretty easy example of a 1500 calorie meal plan that is 50% protein

 Meal 1:  (308 Calories) Fried Rice

During Workout: (100 Calories) Isopure Cocotein

Meal 3: Elk Stew (218 Calories)

Meal 4: Chicken & 1/2 Avocado (225)

Meal 5: Tuna Pack + Quest Chips + 1/2 Avocado

Meal 6: Acai Smoothie

And here are the macro's and nutrition.  It's a bit high in sodium, but you can easily get the sodium down by using different seasonings than I used.

All packed up and ready to go!  I keep my meals together on one shelf in the fridge and in a box beside the fridge, so I'm not tempted to check out what else I could snack on.

Shake Your Acai!

Shake Your Acai!

Yields one shake- 322 Calories and 38g protein

This shake is absolutely PACKED with superfood power!  Plus, it is insanely delicious!  

Acai is packed with antioxidants and plant sterols that improve circulation, prevent blood clots, and promote heart health.  It detoxify's, promoting healthy digestion and healthy weight maintenance.  The energy boosting berry can improve circulation, mental function, and performance.  Acai may even help prevent against cancer and has anti-aging benefits.

I prefer to use acai powder or a smoothie packet, but the easiest way to find acai out here is to grab the Sambazon juice at Walmart.

GNC's Superfood 25 protein powder is the best protein + superfood supplement I have seen on the market (Please send me info if you have a better one!)

Nutrition info & Macro's:

Ingredients:

4 oz Acai Juice 

1 Tbsp Raw Cashews

1 Scoop GNC Superfood 25

1/3 Square Lindt Excellence 90% Cacao Bar (You could also use baking chocolate or cacao)

1 Cup 0% Fat Plain Greek Yogurt

Instructions:

I portion my Acai juice and freeze it immediately upon opening.  It is only good for a week once you open it, so freezing helps it to last longer.  I just pour it into my silicone baking cups. Two cups ends up being about 4oz.

In a blender, blend the greek yogurt and protein powder until evenly mixed.  Add the frozen acai and use the ice setting to blend until smooth.  

Last, add the cashew and chocolate and blend until mixed in evenly.  Then Enjoy!

Butternutty Hash

Chicken & Butternut Hash

Yields One Serving - 30g protein & 300cal 

via Skinnytaste.com

Borrowed from Skinnytaste.com!  If you don't already follow Gina at Skinnytaste.com, you are in for a treat and a huge time-saver.  She has been posting recipes for years now and has an easy recipe for almost anything.  Some of her recipes fit my requirements of 30g protein and 300 calories in a meal.  However, many do not.  Here is a simple calculation to find out the percent of protein in a recipe:

Grams of Protein X 4 / Overall Calories

You will always multiply by four because there are four calories in one gram of protein.  Easy enough, right?  Typically if the protein is above 25% I can make some adjustments to the recipe and get it up to 40%.

Ok, on to the recipe!

Here are the nutrition/macro's for your MFP tracking pleasure:

 Ingredients:

I love butternut squash, and love roasting the seeds, but when I'm in a rush I pick up one of these

Half of this bag of cubed butternut squash (About 1.5 cup)

4oz cubed chicken breast (You can chop up a rotisserie chicken, or bake them with Mrs. Dash seasoning)

1/8 Medium onion, chopped

olive oil spray

1 jumbo egg

Sriracha, garlic, cinnamon, thyme- to taste

Instructions:

Heat butternut squash according to directions on package.  Portion out half and sprinkle with cinnamon.

Spray a small pan with olive oil and add onions.  Saute until onions are golden, about 5 minutes.

Add the chicken and butternut squash, and sprinkle your seasonings of choice.  I really like the sriracha and cinnamon together.  Cover and cook on medium heat for another 5 minutes.

I love my Calphalon mini frittata pan for this job!

Remove the lid and try one of the squash squares.  If it is cooked through, create a small hole opening in the center of the pan and add your egg.  Cover and cook for another 5-10 minutes over medium heat.  When the egg turns white, remove the cover and use a spatula to carefully remove your meal to a plate or bowl.  Sprinkle with a bit more cinnamon or sriracha, and enjoy!  *I broke the yolk and mixed it all up before I dug in, what a great blend of flavors!

Steak, Onion & Provolone on an English Muffin

Yields one 300cal sandwich w/ 38g protein!

 I'm concerned that this picture doesn't truly illustrate the deliciousness of this sandwich.  Start with an ezekiel english muffin (find them in the freezer section at your grocery store), top that with 3oz of Elk, Venison, or Beef stew meat, sautéed onions and a thin slice of provolone and that is one quick, easy and delicious sandwich!

Ingredients:
1/2 Ezekiel English Muffin
3oz stew meat (I used elk, just slow-cooked with beef broth in the slow cooker)
A few slices of white or sweet onion
One thin slice of provolone cheese (I used Sargento)
One spritz of olive oil spray (yes, spritz is my technical term)

Instructions:

Set oven to broil.  Slice the english muffin and place 1/2 in the broiler for 2-3 minutes, until just browned.

On stovetop, sauté the onion for about 5 minutes, and then add your cooked meat until heated.

Remove the english muffin, top with meat and onion and one slice of provolone cheese.

Return to the broiler and heat for another 2-3 minutes, until the cheese bubbles and browns on top.

Enjoy!

Frozen Chocolate Covered Banana Cups 

6 servings of 100 (6 cups) 49% prot

6 servings of 100 Calories (6 cups) 49% protein

6 servings of 100 (6 cups) 49% protein 

In a blender, combine a ripe banana, 2 scoops of banana flavored protein powder (I used About Time) and 1.5 cups plain greek yogurt.

In a small saucepan over low heat, combine 2 tbsp cocoa powder and 1 tbsp coconut oil

Pour banana mix into 6 silicone baking cups, then pour a thin layer of chocolate on top.

Freeze for about 2 hours, or overnight.

*These aren't super sweet, so feel free to add another banana, some stevia, agave or honey

Nutrition & Macro's:

Raw Vegetarian High Protein Brownies

Yields 12- 200 Calorie Brownies (15g protein each)

These brownies are so rich and delicious!  All they require is a food processor, so although I'm enjoying them on a cold day in March, I think that they are perfect for hot summer days when you don't want to have the oven on.  You get that chocolatey buzz while staying cool and refreshed.  These are NOT my typical 30g protein and 300 calorie meal.  I couldn't quite get them high enough in protein (they are 30%) so I figured let's keep them at 200 calories per brownie and use them as a pre/post workout snack, a little cheat meal, OR they make the perfect small meal for those of you who are struggling to get your calories up and would like a small sweet treat at the end of the day.  I think my favorite part about these brownies is how quickly they come together, no waiting for brownies to bake and then cool so you can put the icing on.  The whole recipe took me maybe 10 minutes to throw together, and then about 10-15 min. to cool in the fridge (probably 5 minutes in the freezer).

Here is the nutrition/macro's:

 

Ingredients:

Bottom:

1 Cup Pitted Medjool Dates

1 Cup Almonds (I use sliced to give my food processor a little break)

2 Scoops About Time Chocolate Vegan Protein Powder (You can use any kind, but it will change the taste)

1 Tbsp cocoa powder

Top:

2 Cups 0% Fat Plain Greek Yogurt (I'm tempted to experiment with coffee flavored yogurt and other fun flavors, that will take your protein content down but I say have a little fun with it and let me know what you come up with!)

1 Tbsp Cocoa Powder

2 Scoops About Time Chocolate Vegan Protein Powder

2 Tbsp Raw Local Honey (Agave Nectar may work fine as well)

Instructions:

It is this easy:

Blend the bottom ingredients in the food processor until smooth.  Press the mixture onto the bottom of a square baking pan (I lined mine with parchment paper).

Blend the top ingredients in the food processor until smooth.  I put the almonds and cocoa in first to create an almond butter consistency.  Spoon over the bottom mixture, spread evenly.  Leave the brownies in the fridge or freezer for 10-15 minutes and then they are ready to serve!

Ideas to experiment with:  Maybe try PB2 and vanilla protein powder for the topping to make peanut butter chocolate brownies.  If protein content isn't as important, you can also substitute ripe banana for the greek yogurt or try nut butters instead of the sliced almonds.

Share pics at Facebook.com/pages/simplifytness or #SimpliFytness on instagram/twitter!

Super Creamy Delicious Protein-Packed Peanut Butter Cups!

Recipe Yields One 300 calorie cup

Wow, just...wow!  I didn't expect these to turn out so well!  One cup is an entire serving (can be a meal replacement).  I can't believe how FILLING one cup is!  I had to save half for later!

Be sure to keep these in the fridge or right up against your ice pack in your cooler, as the coconut oil will melt easily.

Ingredients & Macro's:

Filling:
2 Tbsp 0% Fat Plain Greek Yogurt
1 Tbsp PB2
1/2 Scoop Vanilla About Time Vegan Protein Powder (any powder should work)
*Optional: A pinch of Stevia sweetener (only use it if you absolutely need it to be sweeter)

Chocolate Coating:
1 Tbsp powdered cocoa
1/2 Scoop Chocolate About Time Vegan Protein Powder (any chocolate powder will do)
1 Tbsp Coconut Oil

Silicone Baking Cups (Recipe yields one cup, but you will likely make more than that!)

Logging shortcut: just log 1 scoop of vanilla protein (you know that you added 1/2 chocolate and 1/2 vanilla, but save yourself the time!)

Instructions:

In a small bowl, mix together the greek yogurt, PB2, protein powder, and optional sweetener.  Keep mixing until thoroughly blended.  Mold into a small ball and then smash the top down (so that it will fit into the baking cup)

On the stovetop or microwave: melt the coconut oil on low and slowly add the cocoa powder and protein powder while mixing.  You need very little heat to melt the coconut oil!  Once well blended, pour the chocolate into a silicone baking cup.

Add the peanut butter ball, and press into the cup until the chocolate comes up over and covers the peanut butter.

Place cup in the refrigerator for about 15 minutes to set.  Then remove and enjoy!

Awesome High-Protein Acai Bowl

Saved as SimpliFyt Acai Bowl in MyFitnessPal 

I love acai bowls :)  Especially in the spring!

Acai is packed with antioxidants and plant sterols that improve circulation, prevent blood clots, and promote heart health.  It detoxify's, promoting healthy digestion and healthy weight maintenance.  The energy boosting berry can improve circulation, mental function, and performance.  Acai may even help prevent against cancer and has anti-aging benefits.  

My problem with most acai bowls: they have plenty of health benefits, and are delicious, but typically packed with fruit and missing the key point: Protein!

Here's my basic recipe for an acai that doesn't leave the protein out.  I made it only 225 calories so that you have space to add some fruit, granola, or whatever!  

Here is the macronutrient profile:

Ingredients:

1/4 Cup Plain 0% Fat Greek Yogurt

4 oz Sambazon Acai Juice 

1/2 Cup Unsweetened Almond Milk

1  Scoop Protein Powder 

*I used Isopure, but I'd also like to try the GNC Superfood 25

Instructions:

The acai juice will go bad within 7 days of opening, so I immediately pour it into silicone baking cups (4oz per cup) and freeze overnight.

Combine frozen acai with the remaining ingredients and blend until smooth.  Serve immediately with 75 calories of delicious toppings!

Mashed Potato & Cauliflower

This Entire Recipe is only 300 Calories, and does not contain enough protein to be considered a full meal.  Here are your options:

1)     Split the recipe in half and add 1 Cup Plain 0% Greek Yogurt, that will be one full meal

2)    Split the recipe half and serve with 4oz of meat/poultry/fish! Yum!

Ingredients:

·      2 Russet Potatoes, skinned and chopped

·      1 bag Steamfresh Garlic Cauliflower

·      ¼ Cup Skim Milk

Directions:

Heat cauliflower as directed on packaging.

Boil potatoes in water over medium-high heat until very soft.   Drain.

Add cauliflower to potatoes and continue to cook on low heat, while mashing, for about 3 min.

Remove from heat into a large mixing bowl and beat with mixer for several minutes, adding milk as needed, until desired consistency is reached.  Whatever time you usually take to beat potatoes- double it.  Cauliflower needs a little more TLC to become smooth and creamy.

The cauliflower is already seasoned, but there is some space for just a bit of parmesan cheese or lowfat sour cream.  I have used Greek Yogurt in the past to increase the protein and make It more creamy.

Dark Chocolate Brownies

Yields 3-9 Servings – entire pan is only 900 calories!

That leaves you 3 options:

1. Eat 3 brownies and that’s a meal (no problem, I’ve done it!)

2. Cut the pan into sixths and then eat your brownie with HALF of another recipe

3. just add one brownie to your day as an extra little snack (especially if you are only eating 4 meals per day) They are really good crumbled in a PB2 Protein Shake!

Ingredients:

·       ¼ Cup Old-Fashioned Oats

·       ½ Cup Unsweetened Cocoa Powder

·       3 Scoops Isopure Chocolate Protein Powder

·       ½ Cup Unsweetened Applesauce

·       ¼ Cup Egg Whites

·       1/8 Cup Agave 5

·       1 tsp Vanilla Extract

·       ½ Cup Skim Milk

·       1 Tbsp Coconut Oil

·       2 Blocks Unsweetened Baking Chocolate

Directions:

Preheat oven to 350.  Spray an 8x8 baking pan with olive oil spray.

Place oats in blender and blend for about 2min, until flour consistency.

In a large bowl, combine oat flour, protein powder and cocoa powder.

In a medium bowl, whisk together applesauce, egg, vanilla and skim milk.  Add to dry ingredients and mix.

In a small saucepan, heat coconut oil, Agave 5 and baking chocolate.  Stir continuously until chocolate is melted, then pour into brownie batter.

Pour mixture into prepared pan.  Bake for 18-22 minutes, until center Is set.  Remove and cool, cut into 9 bars.  Store in refrigerator and try them cold!  Or crumble them in your protein shake!