Best Meal Prep Recipes for Weight Loss!
NanceePants11
Posts: 34 Member
Hey everyone,
Comment you favorite meal prep recipes!
Comment you favorite meal prep recipes!
0
Replies
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Whatever fits into my calorie, macro, and micro targets....0
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Made some beer-can chicken on the grill. Boiled some sweet potatoes, and had some shredded cabbage with vinegar/oil dressing. The veggies are the trick to feeling super full, personally. Vit C in cabbage, Vit A in the potatoes, protein in the meat. And my husband made the chicken!4
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smoothswimgirl wrote: »Made some beer-can chicken on the grill. Boiled some sweet potatoes, and had some shredded cabbage with vinegar/oil dressing. The veggies are the trick to feeling super full, personally. Vit C in cabbage, Vit A in the potatoes, protein in the meat. And my husband made the chicken!
That sounds amazing! I have to try it
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I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.
I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.
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Alatariel75 wrote: »I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.
I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.
Sounds easy and delicious! About how many servings does this usually make?
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Alatariel75 wrote: »I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.
I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.
Sounds easy and delicious! About how many servings does this usually make?
Depending on the size of the chicken and whether you use 1 or 2 bags of veg, anywhere between 7 and 10 decent sized serves. I freeze it in takeaway containers and have it for lunches.1 -
Alatariel75 wrote: »Alatariel75 wrote: »I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.
I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.
Sounds easy and delicious! About how many servings does this usually make?
Depending on the size of the chicken and whether you use 1 or 2 bags of veg, anywhere between 7 and 10 decent sized serves. I freeze it in takeaway containers and have it for lunches.
Thank you so much0 -
I do a lot of meal prep, but my fave is chicken burrito bowls.
I use the following recipes:
Rice - http://www.skinnytaste.com/chipotle-cilantro-lime-rice-4-pts/
Corn Salsa (I also add cumin to this recipe) - http://www.skinnytaste.com/corn-salsa-with-lime/
Chicken - Take the first six ingredients and whirr them together in a blender or food processor. Pour into a gallon ziploc bag, add chicken, mush it all together to marinate. I let mine marinate for at least 4 hours, but I have done overnight or 8 hours, with no problems. Then just grill the chicken and cut into pieces! I use the below recipe for 10 servings.
1 fruit, Lime Juice - 1 Fruit
0.25 cup, Oil - Olive
1 tbsp, Tomato Paste
1 container (6 tbsp ea.), Taco Seasoning
0.25 container (12 tbsp. (32g) ea.), Adobo Chipotle Peppers
1 cup water
2.50 lb(s), Boneless Skinless Chicken Breast
Then I just add some sour cream and 1 oz. Monterey Jack cheese. Photo has the bowl with chicken and rice, small ball jars with salsa and ziploc baggies with cheese:
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This is my usual lunch. I make it in the Instant Pot now to save some time.
Ingredients:
2 lbs boneless chicken breasts (I used three)
1 ½ cups chopped red onion
1 ¼ cups chopped red bell pepper
¾ cup chicken broth
1 Tbsp Cumin
2 Tbsp chopped chipotle chile in adobo (I add more)
6 cloves of garlic, roughly chopped
2 (28oz) fire roasted tomatoes
1 (4 oz) chopped green chiles, undrained
Salt and pepper
cilantro
Instructions
Add everything except the cilantro in the crockpot and stir it up
Cook on low for 6-7 hours
Shred chicken
*All of that makes the crockpot really full. After I shred the chicken I add a lot more broth. I also add a bunch of spinach, zucchini, green beans and cauliflower and put in on high for an hour if fresh, 5 minutes if frozen. Add the cilantro.
This makes anywhere from 5 to 6 huge lunches.
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I've been looking too! Not a lot out there besides chicken rice and broccoli/green beans. I also do the Chipotle chicken in the instant pot. It's really good. I just posted a recipe for pureed soup that I love to make, makes 6 servings.
I also make oatmeal ahead. I do the Hungry Girl 'growing oatmeal' method, so you use old fashioned oats and extra water. Very filling.
Anyway, following for when someone unleashes the holy Grail of meal prep.0 -
Salmon filet - 12-15 minutes in the oven at 450°. I like to season with pink Himalayan salt, dill, fresh ground black pepper and a lemon wedge on top. I prepare some brown rice by putting 2 cups water in pan bring to boil add 1 cup brown rice. Then after about 10 minutes I reduce heat to low and let simmer, careful not to remove lid so rice steams. Usually 15-20 min total cook time. Then I like to grill veggies such as zucchini, asparagus, yellow squash and maybe some onions and peppers. Season to taste. Olive oil spray if you like.. some times I switch it up instead of rice I will peel sweet potatoes and chop them up and steam them and then throw them in the mixer with a small amount of brown sugar and cinnamon and maybe add a little 2% milk. They make excellent creamed potatoes. Hope this helps!2
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Oh I almost forgot...1cup steamed brown rice, some frozen peas, some minced carrot and green onions chopped and an egg. I make Chinese fried rice with healthy ingredients and sometimes add marinated steak tips and asparagus tips too. Instead of soy sauce with it there's a product out there made with amino acids called "Bragg" liquid aminos.2
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I also love to grill steak or chicken breast on a stove top griddle I found at Williams-Sonoma. It has a cast iron surface and ridges or lines on it so it leaves grill marks. I usually season everything with either apple cider vinegar lemon and cayenne pepper (in moderation), garlic or olive oil and balsamic vinegar and an assortment of herbs. I typically google how to cook them meats poultry and fish because cook time can change by the type and quantity.1
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Whole wheat rotini, olive oil, apple cider vinegar, fresh chopped celery, kidney beans, garbanzo beans, cucumber, tomoatoes, green beans, fresh basil chiffonade, onions, salt n pepper to taste.... Wallah healthy vegetarian antipasti! Add fresh grated Pecorino Romano as a garnish.3
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I usually just make a few extra servings of something and bring that for lunch. So I will boil half a dozen eggs and have 3 or 4 servings of egg salad (eggs, mayo, lots of mustard) or chicken (canned or boiled chicken and ranch dressing) and have 3 or 4 servings of chicken salad. Soup is pretty easy to make extra of without a bunch of extra work. Sometimes I make a bunch or a protein (chicken in the slow cooker with salsa or beef with taco seasoning) and take salads for lunch. I don't usually "meal prep" because I typically make lunch and breakfast at the same time. I have made quiche in the past; find a crust recipe you are comfortable with, eggs, milk or cream, veggies, cheese, leftover protein, bake until set, cut and refrigerate. Anything you like to make for dinner can become a meal prep option for lunch, especially if you have a fridge/microwave at work.1
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I do a lot of meal prep, but my fave is chicken burrito bowls.
I use the following recipes:
Rice - http://www.skinnytaste.com/chipotle-cilantro-lime-rice-4-pts/
Corn Salsa (I also add cumin to this recipe) - http://www.skinnytaste.com/corn-salsa-with-lime/
Chicken - Take the first six ingredients and whirr them together in a blender or food processor. Pour into a gallon ziploc bag, add chicken, mush it all together to marinate. I let mine marinate for at least 4 hours, but I have done overnight or 8 hours, with no problems. Then just grill the chicken and cut into pieces! I use the below recipe for 10 servings.
1 fruit, Lime Juice - 1 Fruit
0.25 cup, Oil - Olive
1 tbsp, Tomato Paste
1 container (6 tbsp ea.), Taco Seasoning
0.25 container (12 tbsp. (32g) ea.), Adobo Chipotle Peppers
1 cup water
2.50 lb(s), Boneless Skinless Chicken Breast
Then I just add some sour cream and 1 oz. Monterey Jack cheese. Photo has the bowl with chicken and rice, small ball jars with salsa and ziploc baggies with cheese:
Nice!!! That looks good! Do you have any problems with the chicken becoming dry after being stored?0 -
I usually just make a few extra servings of something and bring that for lunch. So I will boil half a dozen eggs and have 3 or 4 servings of egg salad (eggs, mayo, lots of mustard) or chicken (canned or boiled chicken and ranch dressing) and have 3 or 4 servings of chicken salad. Soup is pretty easy to make extra of without a bunch of extra work. Sometimes I make a bunch or a protein (chicken in the slow cooker with salsa or beef with taco seasoning) and take salads for lunch. I don't usually "meal prep" because I typically make lunch and breakfast at the same time. I have made quiche in the past; find a crust recipe you are comfortable with, eggs, milk or cream, veggies, cheese, leftover protein, bake until set, cut and refrigerate. Anything you like to make for dinner can become a meal prep option for lunch, especially if you have a fridge/microwave at work.
Hi! I usually meal prep but when I don't have time I get side tracked. I think I'll do meal prep one week and do something like this the next! Thank you 0 -
My go to is chicken burritos. I put 2lbs of chicken breasts in a crock pot with a packet of chicken taco seasoning and half a cup of salsa. About 4 hours on high or 6 hours on low. I then shred it up, and cook for another half an hour. I put in on whole wheat tortillas with a bit of refried beans and cheese, wrap it in a paper towel and then dump them into freezer bags. Then whenever I need something quick to make, I can take it out and nuke it in the paper towel. I usually do it on "express defrost" until cooked.
Another good one is a quinoa and chickpea bowl. I get a bag of frozen quinoa and kale, cook it and add some sundried tomatoes in oil, herbed feta cheese crumbles, salt and pepper, and couple squirts lemon juice,and a can of drained chickpeas. It's best eaten cold and lasts a few days in the fridge.
I also found a great and tasty "egg roll in a bowl" recipe here, which is also fabulous as leftovers. http://www.bunsinmyoven.com/2015/08/24/sausage-egg-roll-in-a-bowl/1 -
Slow cooker cilantro lime chicken. I usually eat it with half a whole wheat tortilla, but can eat it by itself. It's delicious and easy to plan with because you can make a whole batch to prep with1
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This is my usual lunch. I make it in the Instant Pot now to save some time.
Ingredients:
2 lbs boneless chicken breasts (I used three)
1 ½ cups chopped red onion
1 ¼ cups chopped red bell pepper
¾ cup chicken broth
1 Tbsp Cumin
2 Tbsp chopped chipotle chile in adobo (I add more)
6 cloves of garlic, roughly chopped
2 (28oz) fire roasted tomatoes
1 (4 oz) chopped green chiles, undrained
Salt and pepper
cilantro
Instructions
Add everything except the cilantro in the crockpot and stir it up
Cook on low for 6-7 hours
Shred chicken
*All of that makes the crockpot really full. After I shred the chicken I add a lot more broth. I also add a bunch of spinach, zucchini, green beans and cauliflower and put in on high for an hour if fresh, 5 minutes if frozen. Add the cilantro.
This makes anywhere from 5 to 6 huge lunches.
Thank you!! I'll make this one sometime
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Btheodore138 wrote: »My go to is chicken burritos. I put 2lbs of chicken breasts in a crock pot with a packet of chicken taco seasoning and half a cup of salsa. About 4 hours on high or 6 hours on low. I then shred it up, and cook for another half an hour. I put in on whole wheat tortillas with a bit of refried beans and cheese, wrap it in a paper towel and then dump them into freezer bags. Then whenever I need something quick to make, I can take it out and nuke it in the paper towel. I usually do it on "express defrost" until cooked.
Another good one is a quinoa and chickpea bowl. I get a bag of frozen quinoa and kale, cook it and add some sundried tomatoes in oil, herbed feta cheese crumbles, salt and pepper, and couple squirts lemon juice,and a can of drained chickpeas. It's best eaten cold and lasts a few days in the fridge.
I also found a great and tasty "egg roll in a bowl" recipe here, which is also fabulous as leftovers. http://www.bunsinmyoven.com/2015/08/24/sausage-egg-roll-in-a-bowl/
Thank you so much for your recipes
Does the chickpea bowl keep you full for a long time?0 -
Salmon filet - 12-15 minutes in the oven at 450°. I like to season with pink Himalayan salt, dill, fresh ground black pepper and a lemon wedge on top. I prepare some brown rice by putting 2 cups water in pan bring to boil add 1 cup brown rice. Then after about 10 minutes I reduce heat to low and let simmer, careful not to remove lid so rice steams. Usually 15-20 min total cook time. Then I like to grill veggies such as zucchini, asparagus, yellow squash and maybe some onions and peppers. Season to taste. Olive oil spray if you like.. some times I switch it up instead of rice I will peel sweet potatoes and chop them up and steam them and then throw them in the mixer with a small amount of brown sugar and cinnamon and maybe add a little 2% milk. They make excellent creamed potatoes. Hope this helps!
This is perfect, i love salmon and I've never made it before but I'll try it! Thanks for all your helpful recipes they sound great0 -
sabinaholtby wrote: »I've been looking too! Not a lot out there besides chicken rice and broccoli/green beans. I also do the Chipotle chicken in the instant pot. It's really good. I just posted a recipe for pureed soup that I love to make, makes 6 servings.
I also make oatmeal ahead. I do the Hungry Girl 'growing oatmeal' method, so you use old fashioned oats and extra water. Very filling.
Anyway, following for when someone unleashes the holy Grail of meal prep.
Yeah chicken is the most popular but it's good to get a new way of preparing it. I've lost imagination and wanted to get new info lol. I'll have to look up the hungry girl growing oats. Have you tried overnight oats?0 -
Btheodore138 wrote: »My go to is chicken burritos. I put 2lbs of chicken breasts in a crock pot with a packet of chicken taco seasoning and half a cup of salsa. About 4 hours on high or 6 hours on low. I then shred it up, and cook for another half an hour. I put in on whole wheat tortillas with a bit of refried beans and cheese, wrap it in a paper towel and then dump them into freezer bags. Then whenever I need something quick to make, I can take it out and nuke it in the paper towel. I usually do it on "express defrost" until cooked.
Another good one is a quinoa and chickpea bowl. I get a bag of frozen quinoa and kale, cook it and add some sundried tomatoes in oil, herbed feta cheese crumbles, salt and pepper, and couple squirts lemon juice,and a can of drained chickpeas. It's best eaten cold and lasts a few days in the fridge.
I also found a great and tasty "egg roll in a bowl" recipe here, which is also fabulous as leftovers. http://www.bunsinmyoven.com/2015/08/24/sausage-egg-roll-in-a-bowl/
Thank you so much for your recipes
Does the chickpea bowl keep you full for a long time?
Yes! It makes 3 servings (at least for me it does), and one serving contains 344 calories, 6grams of fiber, and 13 grams of protein (as much as half a cup of egg whites). You can add extra veggies like cucumber or spinach to bulk it up. Here's the exact recipe I use, but feel free to change it however you want:
1 package, Frozen Quinoa, Brown Rice and Kale
1 can, Chickpeas
2 ounce, Crumbled Feta
3 tbsp, Sundried Tomato With Herbs In Oil
Lemon juice (couple squirts)
Salt and pepper0 -
I have three lunch time staples (all together they are under 300 calories and make enough for 5 days):
- Sauted mushrooms (8 oz king oyster or shittake) with prewashed pkg greens (kale, collards, chard, spinach) flavored with lemon, salt and *dressed* with high quality olive oil. (Made on Sunday for the week). I actually just chop the mushrooms and put them in a frying pan on very low heat and let them sweat in their own juices and add the greens when they are done and toss them and let them cook until the greens are wilted.
- Plain whole milk Greek yogurt (160 gms) topped with (1 TBSP) shredded unsweetened coconut and added probiotics. (Made the night before)
- "Blended" veggies (parsley, cilantro, cucumbers, carrots, celery, tomatoes, onions, spices, apple cider vinegar and olive oil. Amounts vary but generally 5 cups (Made on Sunday for the week)
I put the blended veggies topped with the mushrooms / greens in a 16 oz glass jam jar. The yogurt goes into another one by itself.
1 -
I do a lot of meal prep, but my fave is chicken burrito bowls.
I use the following recipes:
Rice - http://www.skinnytaste.com/chipotle-cilantro-lime-rice-4-pts/
Corn Salsa (I also add cumin to this recipe) - http://www.skinnytaste.com/corn-salsa-with-lime/
Chicken - Take the first six ingredients and whirr them together in a blender or food processor. Pour into a gallon ziploc bag, add chicken, mush it all together to marinate. I let mine marinate for at least 4 hours, but I have done overnight or 8 hours, with no problems. Then just grill the chicken and cut into pieces! I use the below recipe for 10 servings.
1 fruit, Lime Juice - 1 Fruit
0.25 cup, Oil - Olive
1 tbsp, Tomato Paste
1 container (6 tbsp ea.), Taco Seasoning
0.25 container (12 tbsp. (32g) ea.), Adobo Chipotle Peppers
1 cup water
2.50 lb(s), Boneless Skinless Chicken Breast
Then I just add some sour cream and 1 oz. Monterey Jack cheese. Photo has the bowl with chicken and rice, small ball jars with salsa and ziploc baggies with cheese:
Nice!!! That looks good! Do you have any problems with the chicken becoming dry after being stored?
Not really, but I think when you add the salsa the extra juices kind of help take care of that. I usually make these on Saturday or Sunday and my husband is still eating them the following Friday.1 -
I have three lunch time staples (all together they are under 300 calories and make enough for 5 days):
- Sauted mushrooms (8 oz king oyster or shittake) with prewashed pkg greens (kale, collards, chard, spinach) flavored with lemon, salt and *dressed* with high quality olive oil. (Made on Sunday for the week). I actually just chop the mushrooms and put them in a frying pan on very low heat and let them sweat in their own juices and add the greens when they are done and toss them and let them cook until the greens are wilted.
- Plain whole milk Greek yogurt (160 gms) topped with (1 TBSP) shredded unsweetened coconut and added probiotics. (Made the night before)
- "Blended" veggies (parsley, cilantro, cucumbers, carrots, celery, tomatoes, onions, spices, apple cider vinegar and olive oil. Amounts vary but generally 5 cups (Made on Sunday for the week)
I put the blended veggies topped with the mushrooms / greens in a 16 oz glass jam jar. The yogurt goes into another one by itself.
I've never tried anything like this! Thanks for the recipe!0 -
Btheodore138 wrote: »Btheodore138 wrote: »My go to is chicken burritos. I put 2lbs of chicken breasts in a crock pot with a packet of chicken taco seasoning and half a cup of salsa. About 4 hours on high or 6 hours on low. I then shred it up, and cook for another half an hour. I put in on whole wheat tortillas with a bit of refried beans and cheese, wrap it in a paper towel and then dump them into freezer bags. Then whenever I need something quick to make, I can take it out and nuke it in the paper towel. I usually do it on "express defrost" until cooked.
Another good one is a quinoa and chickpea bowl. I get a bag of frozen quinoa and kale, cook it and add some sundried tomatoes in oil, herbed feta cheese crumbles, salt and pepper, and couple squirts lemon juice,and a can of drained chickpeas. It's best eaten cold and lasts a few days in the fridge.
I also found a great and tasty "egg roll in a bowl" recipe here, which is also fabulous as leftovers. http://www.bunsinmyoven.com/2015/08/24/sausage-egg-roll-in-a-bowl/
Thank you so much for your recipes
Does the chickpea bowl keep you full for a long time?
Yes! It makes 3 servings (at least for me it does), and one serving contains 344 calories, 6grams of fiber, and 13 grams of protein (as much as half a cup of egg whites). You can add extra veggies like cucumber or spinach to bulk it up. Here's the exact recipe I use, but feel free to change it however you want:
1 package, Frozen Quinoa, Brown Rice and Kale
1 can, Chickpeas
2 ounce, Crumbled Feta
3 tbsp, Sundried Tomato With Herbs In Oil
Lemon juice (couple squirts)
Salt and pepper
Thank you for the recipe! I will save it
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I do a lot of meal prep, but my fave is chicken burrito bowls.
I use the following recipes:
Rice - http://www.skinnytaste.com/chipotle-cilantro-lime-rice-4-pts/
Corn Salsa (I also add cumin to this recipe) - http://www.skinnytaste.com/corn-salsa-with-lime/
Chicken - Take the first six ingredients and whirr them together in a blender or food processor. Pour into a gallon ziploc bag, add chicken, mush it all together to marinate. I let mine marinate for at least 4 hours, but I have done overnight or 8 hours, with no problems. Then just grill the chicken and cut into pieces! I use the below recipe for 10 servings.
1 fruit, Lime Juice - 1 Fruit
0.25 cup, Oil - Olive
1 tbsp, Tomato Paste
1 container (6 tbsp ea.), Taco Seasoning
0.25 container (12 tbsp. (32g) ea.), Adobo Chipotle Peppers
1 cup water
2.50 lb(s), Boneless Skinless Chicken Breast
Then I just add some sour cream and 1 oz. Monterey Jack cheese. Photo has the bowl with chicken and rice, small ball jars with salsa and ziploc baggies with cheese:
Nice!!! That looks good! Do you have any problems with the chicken becoming dry after being stored?
Not really, but I think when you add the salsa the extra juices kind of help take care of that. I usually make these on Saturday or Sunday and my husband is still eating them the following Friday.
Thank you so much!!0
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