Hello, I don’t know about you guys but I feel like lately or I should say for the last like couple of months, I’ve felt like having incredibly simple meals and I feel like it’s so important especially right now with the climate of the current world.
If you are feeling a little bit maxed out in terms of your regular life let’s simplify the nutrition so that we can still achieve our goals, we can still eat well and we can feel good for that – without over-complicating it.
I’d like to thank Squarespace for sponsoring today’s video. In today’s video I’m going to be sharing with you a meal prep of some meals which I have made. Now, I didn’t make these all on the same day which you’ll see ’cause my outfit does change but I did prep a few meals back-to-back so I’m gonna share those with you.
Budget Healthy Meal Prep & high protein
These are all very very easy to assemble, they’re high in protein and they’re also budget-friendly. Alright, if you guys are ready to create some very easy high protein and nutritious recipes keep on watching and I will leave all the recipes linked in the description box for you. Okay, so I’m gonna start with the most expensive protein and sort of work my way backwards from there. This dish is incredibly easy to make because you can do it all in one pan. So, starting off I’m gonna do a little spray of olive oil and then I’m gonna add some chicken to the pan and let that cook on its own for a little bit.
Once it’s semi cooked, I’m gonna add in some onions and capsicum, garlic paste, curry powder and some salt and pepper. I like to use this as a post-training meal. It’s really high in protein which is great for your nitrogen balance and it’s got a good amount of carbohydrates which is good for your glycogen levels. It’s gonna be that perfect meal to help you refuel plus I’m gonna be adding some chicken stock. Now obviously if you’re on a really tight budget I would say cook your rice before you start this dish.
I have a heap of packet rice in the cupboard just because it’s convenient, we tend to use it. So then I’m adding the rice and the chicken stock and the green beans to the dish and I’m going to let that cook and as soon as those frozen green beans are finished cooking I serve it up. Lentil taco meat. Now, I did not create this recipe, this was from a blog called ‘Power Hungry’ and I’m using her recipe, slightly modified, I didn’t use any nutritional yeast but I will leave it linked in the description box.
So I’ve already cooked the lentils in water and then strained the water out. Now I’m going to reuse the same pan – I’ve just cleaned it off, I’ve sprayed it with some olive oil, I’ve put some onion in there and I’m gonna add my spices and my lentils back into this pan. Now I did leave all the ingredients listed in that sort of intro slide but again like I said I’ll leave it linked in the description box. This one is really yummy and if you want like a Mexican inspired dish but you don’t have access to meat at the moment or you just don’t feel like using meat in it go for this.
It’s very easy and lentils are very inexpensive to buy as well as being a good source of protein. If you follow me on instagram you’ve probably seen my zucchini tuna fritters as I did post them on there a little while ago. The ingredients list which I posted is to make two but right now I’m currently making four so I’m making it with double the ingredients. You’ll need to shred up some zucchini and press the moisture out of it – that’s gonna be really really important for making sure that they stay together.
Now you can use flour or bread crumbs but I like to just take rolled oats because they are quite nutrient-dense. Blend them up in the nutribullet and then add them into the bowl as well as my eggs and tuna. As far as ingredients goes that’s all you need. It’s just those four things – zucchini, oats, eggs and tuna. I like to add a little bit of salt – if you want other flavors or other spices you can add them in at this point. And then we’re going to divide the mixture up and press them into patties.
When serving these I like to serve them with a really simple salad and if you want to I find they’re really tasty if you use plain Greek yogurt on top or alternatively you could use like a low-fat sour cream. I’d love to know as well, which meal do you think you might make? I know a lot of you guys have tried the zucchini tuna fritters but leave me in your comment, like 1, 2, 3 or 4. This is dish 4 and it’s my one pan egg and bean scramble.
I was making this for a breakfast to have on hand, meal prepped and ready to go. In the pan I’ve already got black beans, water, garlic, coriander or cilantro, cayenne pepper and salt. And then in a separate bow I’m whisking together 8 eggs and 50 grams of the low-fat shredded cheese. Now, we’re gonna wait for this water to cook out of the beans and as soon as that’s cooked out we’re pouring in the egg mixture.
You’re going to make sure to scrape that around the pan continuously because we don’t want any crispy burnt bits. Then I like to add a whole heap of spinach to that mixture just for some extra micronutrients and keep it cooking. Now you can serve it on toast or another way that I found is really nice to serve it is with some avocado and some ajvar. Now the recipes in this video that were mine are listed on my blog so you just need to jump to www.eatrunlift.me – under the blog tab you can find my recipe index and they’re all in there as well as a whole heap of others.
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I hope you’re well and don’t forget I’ve got all those recipes linked in the description box for you guys if you want to try them out. you.