Welcome to my Kitchen! I find that setting aside some time before the week to plan my meals and meal prep helps to ensure I stay on track. Here are 4 easy high-protein recipes you can prep ahead of time so you have the fuel to carry you through your week!
Let me know if you try any of these recipes, would love to see your pictures or hear how it tasted!
Egg White + Turkey Bacon Veggie Egg Bake
Ingredients:
-8 oz. egg white
-5 eggs
-4 nitrate free turkey bacon
-1/2 zuchini
-1/2 onion
-1/2 squash
-1/2 cup of cottage cheese
-garlic salt, salt & pepper
Instructions:
1. Pre-heat oven to 400 degrees.
2. In a saucepan, add oil and onion. Cook till onion is translucent. Add your veggies and turkey bacon. Cooking till the bacon is cooked through. Remove once cooked.
3. While the veggies and bacon are cooking, add your egg white, egg and cottage cheese to a bowl.
4. Cut your turkey bacon into 1-inch pieces and add the veggies and turkey bacon to the bowl with your egg mixture
5. Place the mixture in a greased baking pan and place in the oven for 25-30 mins.
6. Once cooked through, remove from the oven and let cool
Stuffed bell peppers:
1 pound of lean ground beef
4 large bell peppers
1/2 onion, chopped and diced
1 tbsp olive oil
1 tbsp cumin
1 tsp chili powder
3 gloves of garlic minced
1/2 cup cooked rice
1 cup black beans (rinsed and dried)
1 jar of salsa
Optional: add avocado
Instructions:
Preheat the oven to 375°F. Spray a baking dish with cooking spray. Cut the bell peppers in half down the middle. Place bell peppers cut side down in the baking dish and bake for 10 minutes.
While peppers bake, heat olive oil in a large skillet over medium heat. Add garlic and onion and cook for a minute.
Add your ground beef, cumin, chili powder and salt to the pan. Cook your beef for 6-8 minutes or until cooked through.
Remove skillet from heat and add your cooked rice, salsa, black beans and cilantro. Mix together.
Take the peppers out of the oven and flip them over so they are cut side up. Stuff peppers with the meat mixture evenly into peppers.
Add shredded cheese on top and cook for 15 minutes
Chicken Shawarma with Cucumber, Tomato Feta and Homemade tzatiki:
Ingredients
2 lbs. of chicken breast
1 tablespoon olive oil
1 tablespoon white balsamic vinegar
1 tsp cumin
1 tsp paprika
1 tsp ground cinnamon
1 tsp ground mustard
1 cucumber
1/2 carton grape tomato
Feta cheese
Tzatziki sauce:
1 cup thick whole milk Greek yogurt
1 tablespoon fresh lemon juice
½ tablespoon extra-virgin olive oil
1 garlic clove, grated
¼ teaspoon sea salt
1 tablespoon chopped fresh dill
Wash and prepare your chicken. Place chicken and olive oil, white balsamic vinegar with your spices in a baking dish and let marinate for at least 2-hours, or overnight. Heat up your grill. Place your chicken breasts on your grill and cook for 15-20 minutes, or until the chicken is cooked through. While the chicken is cooking, chop your cucumber into slices and half your grape tomatoes. Place in your meal prep container and add feta cheese to your liking.
To make the tzatziki sauce, place your greek yogurt, olive oil, chopped dill and lemon juice to a bowl and whisk together.
Remove chicken from the grill and let cool. Place in your meal prep container and serve over wild rice or arugula with a dollop of the tzatziki on top when ready to eat!
Cherry Garcia Creami Ice cream
1/2 Fairlife protein drink
1 cup of Oatmilk
1/2 scoop of Vegan vanilla protein
~8 grams of sugar free jell-o cheesecake mix
4-5 frozen cherries
Dash of salt
Mix all your ingredients in your creami tup and place in your freezer overnight.
Add creami cannister to your creami maker and mix on "Lite Icecream." You may need to add a bit more oatmilk and re-spin for extra creaminess. Add your toppings in and give it a mix-in! Yum :)
Let's get nourished :)
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DISCLAIMER
The information provided by em_sones is for educational and informational purposes only and is not intended to be a substitute for medical advice, diagnosis or treatment. Always seek the advice of your physician or health care provider.
15 сен 2024
