4-6 Bell Peppers
1 Cup Zucchini
1 Cup Yellow Squash
1 package Mushrooms
1 Can Tomato Sauce
1 Can Black Beans
1 tbsp Olive Oil
3-4 Cloves of Garlic
Pinch of Red Pepper Flake
1 tsp Dried Parsley
Salt and Pepper to Taste
Preheat oven to 350°
In a large skillet, heat oil on medium heat, add onion, and garlic saute for 5 minutes.
Add the zucchini, yellow squash, mushrooms, red pepper flakes, parsley, salt and pepper, and tomato sauce, cook for 2 minutes or until thick.
Fill each bell pepper with vegetable mixture, making sure to pack it well. Sprinkle with optional vegan shredded cheese.
Place dish on the center rack and bake for 35 – 40 minutes. Cooking times vary, adjust to suit your needs or how your oven works.
Let cool for a few mins and serve with rice on the side if wanted. Totally optional. Enjoy!
215 Calories 33.9 Carbs /4.9 Fat /13.2 Protein
1 @sambazon Açaí Unsweetened Packet
1/2 Cup Strawberries
1/2 Cup @bolthousefarms Vanilla Protein Plus
2 tbsp @bearnakedgranola Toasted Coconut Granola
Cut all fruits up before hand and split in half. Add half to the blender with the frozen açaí packet.
Add in vanilla protein and some water and ice and blend until thick.
Pour into bowl of choice and add the toppings. Banana, Peach and Strawberry followed by Granola.
Enjoy this Immediately or it will melt. 😉
Macros: 405 Calories 71.6 Carbs /8.7 Fat /20.7 Protein
Ground Turkey Breast 97%
1 Cup Marinara Sauce
1 Cup Shredded Mozzarella
1/2 Cup Grated Parmesan Cheese
1 Large Egg
2 tsp Onion Powder
2 tsp Minced Garlic
1/2 tsp Italian Blend
1/2 Black Pepper
1/2 Crushed Red Chili Pepper Flakes
Preheat your oven to 400ºF. Lightly spray a casserole dish with cooking spray.
Combine ground turkey, mozzarella, parmesan, egg, onion powder, garlic, Italian seasoning, crushed chili pepper flakes in a large salad bowl – except for the Marinara sauce, 1 cup cheese, and fresh basil that are set aside for the casserole.
Use a small cookie scoop to form the meatballs all the same size and arrange the meatballs in the casserole dish.
Bake your meatballs casserole for 15 to 20 minutes or until fully cooked.
Top with marinara sauce and shredded cheese and put the meatballs back in the oven. Bake for an additional 5 to 10 minutes until the cheese has fully melted.
Serve meatballs with salad, zoodles or just eat them plain with sauce and some bread.
Macros: 236 4.7 Carbs /11.3 Fat /33.5 Protein
1 lb chicken breast (boneless skinless), cut into 3/4" pieces
2 Tbsp cooking oil (I used extra light olive oil), divided
1 lb broccoli cut into florets (about 5 cups)
1 small yellow onion sliced into strips
1/2 lb white button mushrooms thickly sliced
Gluten Free Teriyaki Sauce
Cut chicken into small bite-sized pieces (no more than 3/4” thick) and season lightly with pepper.
Heat a large heavy skillet or wok over medium-high heat. Add 1 Tbsp oil. Add chicken in a single layer and let it sit undisturbed for 1 minute to get a good sear then stir fry for another 5 minutes or until golden brown just cooked through then remove to a bowl and loosely cover to keep warm.
In the same skillet, add another 1 Tbsp oil along with broccoli florets, sliced onion and sliced mushrooms.
Stir fry 3 minutes or until mushrooms are softened and broccoli is crisp-tender then reduce heat to medium/low.
Add Gluten Free Sauce simmer 3-4 minutes or until sauce is thickened and add garlic for a mellowed in flavor. To thin the sauce, add water a tablespoon at a time.
Return chicken to the pan and stir another 30 seconds or until heated through. Add more sauce to taste if needed and serve!
Macros: 260 Calories 13 Carbs /10.7 Fat /28.1 Protein
Scrambled Egg Whites with Sweet Potatoes and Pork Sausage Links and a drizzle of Hot Sauce.
2 All Natural Pork Sausage Links
3/4 Roasted Sweet Potatoes
1-1/2 cup of Liquid Egg Whites
Heat garlic and oil or spray of choice.
Once hot add in egg whites till not liquid anymore. Then throw in the sweet potatoes.
While that is cooking cook the sausages in microwave in a paper towel on microwave safe plate for about a minute.
Keep stirring and tossing the eggs and potatoes till cooked to your liking.
Grab a bowl and scoop it all into the bowl. Top with the sausages and some hot sauce.
Enjoy this post workout meal anytime of the day!
Macros: 325 Calories 22.7 Carbs /17 Fat /15.9 Protein
4-5 Boneless Skinless Chicken Breasts
2 tbsp Balsamic Vinegar
2 tbsp Dijon Mustard
Season and tenderize chicken with salt and pepper. Set aside.
Preheat your grill, clean it etc.
Whisk together the sauce; balsamic vinegar, dijon mustard, and olive oil and whisk together until well blended. Set aside.
Grill chicken until cooked throughly. While chicken is cooking slice up mozzarella and tomato into slices and set aside.
When chicken is done. Let cool. And put into meal prep containers.
Top each breast with sauce, tomato and mozzarella and finish with basil.
Store in fridge for 3-5 days.
Macro Count: 185 Calories 3.5 Carbs /9.5 Fat /21.5 Protein
@glutinofoods English Muffins
Bell Pepper of Choice
Raw White Mushrooms
Marinara Sauce of Choice
Shredded Mozzarella of Choice
Preheat oven to 400°
Cut English Muffins in halves and lay them on foil lined baking sheet cut side up. Add marinara sauce to each crust. Then a pinch of cheese.
Next, add your favorite toppings to each pizza. Add more cheese if needed.
Bake in oven for 5-7 minutes, or longer depending on your oven.
Let pizzas cool then portion into meal prep containers and store in the fridge. 2 pieces per meal plus a side of your choice.
Taste better cold but could heat up as well in the microwave for 30 seconds. Or in the oven for 4-5 minutes at 400°.
Macro Count: 238 Calories 43.1 Carbs /4.4 Fat /6.7 Protein
2-4 Chicken Breasts
1 tbsp Dijon Mustard
1 tbsp Whole Grain Mustard
1 tbsp Honey
1/4 tsp Paprika
1/2 tbsp Olive Oil
Salt and Pepper
Preheat oven to 375°
Grease oven proof dish with the olive oil.
Season chicken with salt, pepper and paprika then place each piece into the dish.
In a small bowl mix together the two mustards and honey.
Pour or use a cooking brush to coat each chicken breast.
Add 1-2 tbsp of water to the pan if needed to not cause browning.
Once chicken is cooked add lemon if wanted, totally optional. Serve with broccoli or green beans.
Macro Count: 187 Calories 11 Carbs/1.9 Fat/29.8 Protein
1 box @barillaus Red Lentil Rotini
1 container of Grape Tomatoes
1 container Mozzarella Pearls
2 tbsp Pesto
3 tbsp Balsamic Vinegar
Salt and Pepper
Bring water to a boil for pasta
Pour pasta in and cook until al dente
Cut up basil and tomatoes
Once pasta is done rinse in cold water and add to a big bowl
Add in mozzarella balls, tomato, basil
Stir well and add in balsamic vinegar and stir again
Keep in air tight container and keep for a few days, enjoy this easy pasta salad!
Macro Count: 342 Calories 37.3 Carbs /13.6 Fat /23.3 Protein
(Count is for 1 serving, makes 5 total)