fitblr meal prep

5

Roasted Sweet Potatoes 

There are one million and one ways to make roasted sweet potatoes. They are one of the most versatile vegetables and can be dressed up in many ways ranging from savory to sweet. Here is just one way that I like to prepare these for meal prep. 

Ingredients 

2 large sweet potatoes, peeled and diced 

Seasoning blend: 1 tsp kosher salt, 1 tsp black pepper, ½ tbsp lemon granules, 1 tsp cinnamon, ½ tsp freshly ground nutmeg, 1 tsp ancho chili powder, 1 ½ tsp Herbs de Provence, ½ tsp smoked paprika. 

Olive oil 

Directions 

Preheat your oven to 400 degrees Fahrenheit. 

On a baking sheet lined with parchment paper, arrange your sweet potatoes into a single layer. 

Drizzle a layer of olive oil over the potatoes and then sprinkle over the seasoning blend (you may or may not use all of it – if you don’t, save the rest from chicken, it’s incredible). 

Using your hands, toss the potatoes so that they are evenly coated. 

Roast in the oven until the insides are tender when pierced with a toothpick.

NOTE: For meal prep, I tend to “under roast” my potatoes because I do not want them to become too soft after reheating for a meal. 

Divide into meal prep containers after the potatoes have cooled. 

Enjoy! 

Breakfast this morning was coffee protein oatmeal w strawberries, bananas, raspberries, peanut butter & cacao nibs!! 😍😍 so good!! Happy Friday my lovelies ✨

🍌 71 calorie PB & Banana Protein Balls 🍌

This recipe makes 14 sweet lil protein balls!

I made these so I snack on 3-4 of them while at work instead of eating something processed or unhealthy.

Ingredients:
-1 cup oat flour
-1/2c coconut flour
-2 mashed bananas
-1tsp vanilla extract
-1/2tsp ground cinnamon
-2tbsp peanut butter
-1 scoop vanilla protein powder
-pinch of pink salt

Directions:
Blend 1 cup of rolled oats in a blender until it becomes oat flour. Transfer to a bowl and add in the rest of the dry ingredients. Add in the peanut butter and mashed banana until it forms a big ol ball. Then separate 14 little balls and there you go!

I think itd be super awesome to roll these in chocolate chips, or flax seeds etc but I just made this as a plain version.

This is a super versatile recipe, I’m sire you can easily switch things out and make a pumpkin spice or a chocolate version.

Healthy snack prep

1) Yogurt and fruit

2) sliced bell peppers carrots and cucumbers with hummus

3) almonds and nuts

4) oranges and bananas

If you are in an unhealthy snacker it helps so so so much to have healthy snacks already prepared and ready to go when you are hungry!

7

Spicy Chicken & Sweet Potato Bowl

protein packed and freaking delicious. 

Ingredients 

2 lbs chicken breast, cut into chunks 

2 medium sweet potatoes, peeled and cut into chunks 

Seasoning blend: granulated onion, granulated garlic, ground ginger, Hawaiian lava salt, Mexican oregano, cumin, sweet paprika, black pepper, crushed red pepper, and chili powder. 

Bowl ingredients of your choice. I used purple cabbage, sweet peppers, Roma tomatoes, avocados, cilantro, lime, and Whole30 compliant taco sauce or salsa of your choice. 

Safflower or coconut oil for cooking. 

Directions 

Par-cook your potatoes for about 5 minutes in the microwave until they are fork tender. When ready, crisp in a pan with a small amount of oil. Use some of your seasoning blend to season the potatoes. 

Heat oil over medium heat. Once hot enough, cook chicken chunks and season liberally.  As a matter of preference, you can cook the chicken in the sauce or just add it at the end. 

Once potatoes and chicken are both done, assemble bowl however you’d like.

Enjoy! 

youtube

Nutrition is the most important part of your health and fitness goals. I strongly believe that people will tend to eat healthier when their meals are already prepared.

Try it out and tell me what you think:

https://youtu.be/zoQommfO_m8

4

Meal prep.

Breakfast:
-3 days of pb banana chocolate overnight oats
-3 days of blueberry banana cinnamon pays

Lunches:
-2 BBQ chicken, roast yam, and super veggie mix
-2 ranch Parmesan chicken, roast yam, and super veggie mix
-2 salsa chicken, roast yam, and super veggie mix

Snacks:
-5 fruit salad (blueberries, strawberries, grapes)
-5 servings carrots and boiled eggs

Me and the eggs got into a fight when I was peeling them. Whatever. They’ll taste the same! Haha.

6

Shrimp &  Zucchini Pasta with Creamy Garlic Sauce 

Ingredients for Shrimp & Pasta 

½ pound of extra large shrimp, tails removed, peeled, and deveined

1 ½-2 tbsp unsalted butter 

Granulated garlic, parsley, kosher (or sea) salt, black pepper, Hungarian paprika

2 large zucchinis - made into noodles using either a mandolin or vegetable spiralizer 

~¼ cup heavy cream 

Dash white cooking wine

1 clove fresh garlic, minced 

1 ½ tbsp fresh squeezed lemon juice 

Fresh grated parmesan cheese (optional - but who are we kidding) 

Salt, pepper, pinch red pepper flakes (optional if you want spice) 

Directions 

Tip: to plump up your shrimp, place them in water with a small amount of salt (and optionally, sugar - in combination) 

Clean and pat your shrimp dry. Season liberally. 

Heat a large pan over medium heat and melt your butter. 

Place shrimp into pan cook for about 1-2 minutes on the first side, and about 1 minute on the second side. Please don’t overcook your shrimp. 

Remove shrimp to a clean plate. In the same pan - that still has leftover “shrimp juice), add your heavy cream. Bring to a small simmer and add cooking wine and garlic. 

Toss in zucchini noodles and cook until just warmed through. 

Taste your sauce and adjust for any seasonings. 

Assemble your dish and serve. 

*Can be made vegetarian by having the noodles alone (also delicious)

Enjoy! 

Cinnamon Banana Pecan Overnight Oats (398 cals)

-½ C Greek Yogurt (70 cals)

-1/3 C Vanilla Source Yogurt (35 cals)

-½ Banana (50 cals)

-½ tsp. Chia Seeds (10 cals)

-1/3 C Rolled Oats (120 cals)

-½ tsp. Cinnamon (3 cals)

-½ banana (50 cals)

-4 pecans (40 cals)

-4 dark chocolate chunks (20 cals)

Can’t even begin to say how easy this meal prep was! I made two of these little salads 3 days ago & it was still so so good! Used shredded chicken from a rotisserie chicken, black beans, diced tomato, & I added avocado today (so that it stayed fresh), all on a bed of lettuce.

Perfect for busy days 😚