So today’s weekly meal prep menu is designed for those of you who want very easy meal options designed for maximum fat loss for a full five-day work week. So that’s going to include breakfast lunch and dinner and I intentionally made it to where the recipes are very easy to whip up. They contain minimal ingredients but at the same time they’re very nutritious.
So it’s going to be great for those of you who are very busy, and maybe you only have about an hour a week to prep your meals. If that’s you, then you definitely want to watch today’s video and I designed this specific meal prep menu to be about 14 to 1500 calories per day, which is usually great for women trying to lose weight. So if you’re, a man trying to lose weight, then feel free to double some of these recipes – and I would say about 1800 calories per day – is great for men who are trying to lose weight, but for a woman, usually around 14 to 1600 is the ideal Number that you want to get in per day now over on my blog I’m going to list all of the breakfast lunch and dinner recipes so that you can print them off. In addition to that, I’m going to list a couple of my fat bomb, snack recipes in case you do want to include some snacks during the day now keep in mind that if you include the fat bombs, that’ll take your calorie count up to about 16 to 1700 calories per day, so you know, feel free to rotate. Maybe on some days you want to just do the breakfast lunch and dinner for about 14 to 1500 calories, and then one day you may want to include a fat bomb as a snack that’ll. Take you up to about 16 to 1700 calories, depending on how many fat bombs you have, and I’m going to include all of the nutritional content over on my blog. So you can count it up yourself and by the way, all of the meals that we’re prepping. Today is going to be grain, free and dairy free all right.
Lets get started for breakfast, I’m making my protein chia pudding and I love chia pudding because it’s so easy to put together and it’s also very filling. So I’m going to start by adding 3 tablespoons of chia seeds to each mason jar, followed by 3 4 cups of unsweetened almond milk per jar. Now chia seeds are great because they’re high in fiber, and they also contain a decent amount of nutrients like calcium magnesium. Phosphorus and manganese, plus they’re loaded with antioxidants and, of course, they’re a great healthy fat that contain a good amount of omega-3 fatty acids. So, next i like to add a scoop of pasture-raised collagen protein powder. This is great for your hair, skin nails, leaky gut, and I also like to add a little bit of a sweetener and feel free to use whatever sweetener you like today, I’m keeping it low carb with monk fruit sweetener, but sometimes I’ll, add stevia or even raw Honey go ahead and mix that up and I’m going to add some cacao powder to two of these jars, just to switch the flavors up throughout the week and by the way, cacao is a great source of magnesium, and it gives you a natural boost of energy.
All right now, I’m going to let these sit for about 15 minutes. While I prepare lunch okay so for lunch, I’m gon na be making my paleo fiesta chicken burgers with sauteed cauliflower, rice and vegetables, so starting with the chicken burgers, I’m gon na chop, one bell pepper, along with some fresh cilantro and in a mixing bowl. Lets add in one and a half pounds of ground chicken, three tablespoons of taco seasoning and the chopped bell, pepper and cilantro go ahead and mix that all up until all of the ingredients are fully incorporated and you’ll want to separate this into five equal parts. And then form it into patties, then I’m going to add two tablespoons of coconut oil to a skillet over medium heat and just cook those burger patties on each side until they’re fully cooked through now, while those are cooking, I’m going to go ahead and chop up. My vegetables for the cauliflower rice. Now, technically, you can choose whatever vegetables you want, but today I’m going to be using a red bell: pepper, green bell, pepper and zucchini. Once those are chopped, let’s go ahead and add three tablespoons of coconut oil to a large skillet over medium heat, then I’m gon na add in the chopped vegetables, be sure to stir them around just to make sure that they’re all fully coated with the oil and Then you’re just gon na let those saute until they’re slightly soft and, of course, don’t forget to go flip your burgers and allow those to continue cooking once the vegetables are slightly soft, I’m gon na add in five cups of frozen cauliflower rice.
Now I’m going to be using the frozen cauliflower, that’s already been riced from the grocery store just to speed things up, but you can certainly rice your own cauliflower using a food processor. Now, if you are going to be using frozen cauliflower rice be sure to put the bag in the refrigerator the night before to let it defrost, go ahead and mix that all up and don’t forget to season the vegetables with sea, salt and pepper and just continue To let that saute until the cauliflower rice reaches your desired texture, alright, so once the chicken burgers and cauliflower rice mixture are done, go ahead and remove those from the stovetop and you can begin to transfer them to your meal. Prep containers I’m going to start with the cauliflower rice mixture, followed by the chicken burger patties and by the way I will link my favorite glass meal, prep containers for y’all in the description box below and lastly, I like to top each container off with about 1 4 of an avocado and usually I’ll, add the avocado the morning of so it doesn’t turn brown. But for the sake of this video, I’m going to go ahead and add the avocado to each container. Now, oh, and by the way, these lids have this little top. That you can pop open for ventilation, which I think is a very cool feature all right, so your lunch is fully prepped for the week I’m gon na set this aside and now that the chia pudding has been sitting for about 15 to 20 minutes. I’M going to give them one more stir, just to make sure all the flavors are thoroughly mixed in and then I’m going to add some of my favorite toppings today, I’m going to add raw pumpkin seeds, I’m going to add some cacao nibs to the chocolate chia Puddings and some unsweetened shredded coconut of course feel free to get creative with whatever toppings you like, and now I’m just going to seal the lids and set the chia pudding aside and at this point breakfast and lunch are fully prepped and now it’s time to prep Dinner all right for dinner, I’m going to prep some steamed sweet, potatoes and broccoli, along with some wild caught salmon and organic chicken thighs. So I’m going to start by peeling my sweet potatoes and then I’m just going to roughly chop them now. Of course you can steam your sweet potatoes, the traditional way on a stovetop. You can even bake them in the oven, but currently my favorite way to steam. My vegetables is with my ninja foodie, because it’s just so fast and easy.
So all you do, is you add the rack that comes with the ninja foodie? You fill it with about two cups of water, and then you just spread the potatoes out evenly onto the rack next you’re going to secure the pressure cooking lid set the valve to vent and then choose the steam option and I’m going to steam mine for about 13 minutes and then just press start and while the sweet potatoes are steaming, I’m gon na go ahead and prepare my two salmon fillets, two nights out of the week. I’M gon na have salmon, and so I’m gon na add one tablespoon of coconut oil to a skillet over medium heat. Then I’m just going to season the salmon with some sea salt, some pepper and dried Rosemary, feel free to add whatever seasonings you like, and just continue to cook the salmon on each side until it’s fully cooked through and while the salmon is cooking, I’m going to Go ahead and chop about five cups of broccoli, so that way it’ll be ready to steam once the potatoes are done and going back to the salmon. I’M just going to continue to cook that, and it really doesn’t take long for salmon to cook. You want to make sure that you don’t overcook it, because salmon can dry out very easily and once the salmon is done, I’m just going to remove it from the stove top and set it aside, and now that the potatoes are done, I’m just going to remove The pressure cooking, lid and transfer the potatoes to a baking sheet and then I’m going to season them with some sea, salt and pepper, and now I’m going to steam the broccoli.
The exact same way, I’m going to add two cups of water, spread the broccoli evenly onto the rack and steam it for about 10 minutes and remember to keep the valve on vent and while the broccoli is steaming, the last thing I’m gon na prep is the Chicken thighs so in a mixing bowl, I’m gon na season the chicken with some black pepper sea, salt, garlic powder and paprika go ahead and rub those spices into the chicken until they’re, fully coated and I’m just going to cook the chicken in the ninja foodie as Well, using the pressure cooker setting now you can also bake the chicken or you can even cook them in a skillet and once the broccoli is done, steaming I’m going to transfer it to a plate, and now I’m going to invert the rack to where it’s sitting Up higher and I’m going to place the chicken thighs evenly onto the rack, don’t forget to add one cup of water. I’M going to secure the pressure. Cooking lid set the valve to the seal position and I’m going to choose the pressure setting on high and I’m going to cook that for 15 minutes and once the chicken is done it’s time to prep our containers.
So I’m going to add the two salmon fillets. First, followed by the chicken thighs, along with the sweet, potatoes and the broccoli, go ahead and seal the lids and that’s it y’all. All of your meals are prepped five days of breakfast lunch and dinner, and it only took me about an hour and don’t forget I’ll, have all of these recipes over on my blog. The link will be in the description box below, but that’s it. I am fully stocked and ready for the week, well, all right y’all, that is it for today’s video. If you enjoy these meal prep videos – and you want me to make more of them