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Simple Meal Prep Recipes | Reach Your Fitness Goals

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Veggie & Egg Breakfast Tacos

Macros: 1 portion eggs + 2 small (6 inch) flour tortillas
Calories 338 | Fat 16g | Protein 17g

Ingredients

    • 2 teaspoons olive oil
    • 2 bell peppers, chopped
    • 1/2 red onion, chopped
    • 8 eggs
    • 1 teaspoon cumin
    • 1 teaspoon chili powder
    • 1/2 teaspoon salt
    • 2 tablespoons chives, chopped

To serve

    • 8 six inch flour tortillas (2 per serving)
    • shredded cheese
    • salsa

Instructions

    1. In a large non-stick pan, heat olive oil over medium heat.
    2. Add the bell peppers and onions and cook, stirring occasionally for 5 minutes, or until soft.
    3. While veggies are cooking, beat eggs together with cumin, chili powder, salt and chives.
    4. Add the eggs to the veggies and cook for 4 or so more minutes, until cooked through.
    5. Remove from heat. Portion out into 4 2 cup capacity storage containers.
    6. Store in the fridge for up to 4 days.

To serve

    1. Re-heat eggs in the microwave if necessary, then scoop into a 6 inch flour tortilla.
    2. Top with shredded cheese and salsa.

 

ZUCCHINI NOODLES WITH TURKEY MEATBALL

Macros | 6 servings
Calories 365 cal | Fat 14.4g | Carbs 28g | Protein 29.5g

INGREDIENTS:

    • 2 pounds (3 medium-sized) zucchini, spiralized*
    • 2 teaspoons salt
    • 2 cups marinara sauce, homemade or store-bought
    • 1/4 cup freshly grated Parmesan cheese

FOR THE MEATBALLS

    • 1 1/2 pounds ground turkey
    • 1/2 cup Panko
    • 1/4 cup freshly grated Parmesan cheese
    • 2 large egg yolks
    • 1 teaspoon dried oregano
    • 1 teaspoon dried basil
    • 1/2 teaspoon dried parsley
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon crushed red pepper flakes
    • Kosher salt and freshly ground black pepper, to taste

DIRECTIONS:

    1. Preheat oven to 400 degrees F. Lightly oil a 9×13 baking dish or coat with nonstick spray.
    2. In a large bowl, combine ground turkey, Panko, Parmesan, egg yolks, oregano, basil, parsley, garlic powder and red pepper flakes; season with salt and pepper, to taste. Using a wooden spoon or clean hands, stir until well combined. Roll the mixture into 1 1/2-to-2-inch meatballs, forming about 24 meatballs.
    3. Place meatballs onto the prepared baking dish and bake for 18-20 minutes, or until all sides are browned and meatballs are cooked through; set aside.
    4. Place zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes.
    5. In a large pot of boiling water, cook zucchini for 30 seconds to 1 minute; drain well.
    6. Divide zucchini into meal prep containers. Top with meatballs, marinara sauce and Parmesan.

Enchilada Stuffed Sweet Potatoes

Ingredients

    • 2 medium sweet potatoes
    • 1/2 cup enchilada sauce
    • 1/4 tsp salt
    • 1/4 teaspoon chili powder
    • 1/8 teaspoon ground cumin
    • 1 cup black beans
    • 1 cup corn
    • 1.5 cups shredded cheese (3/4 mixed in)
    • Serve with avocado, salsa and/or sour cream

Instructions

    1. Heat oven to 400°F.
    2. Scrub the sweet potatoes and pat to dry. Using a fork, poke holes in the sweet potato and arrange on a baking sheet.
    3. Bake at for 45-90 minutes.
    4. Sweet potatoes are done when a knife inserted into the center goes in with no resistance. You can also use a oven gloved hand to gently squeeze the sweet potato all the way along.
    5. Allow sweet potatoes to cool slightly (10 or so minutes) before slicing them in half lengthwise.
    6. Gently scoop out filling, leaving a small border along the inside of the sweet potato skins.
    7. Mash together the sweet potato filling with enchilada sauce, salt, chili powder and cumin. Stir in the beans, corn and ¾ cup cheese, and spoon gently back into the skins.
    8. Sprinkle with the remaining ¾ cup cheese.

To bake immediately

    1. Bake at 400°F for 10-15 minutes, until cheese is bubbly and melted.

To freeze:

    1. Cool completely, then wrap in plastic cling wrap. Store in a sealed container for up to 3 months.

To re-heat:

    1. Thawed: Unwrap, and place in a baking dish. Bake uncovered at 425°F for 15-20 minutes until cheese bubbles and potatoes are heated through.
    2. To bake from frozen: Unwrap, and place in a baking dish. Cover with foil and bake at 425°F for 40 minutes, then remove foil and bake for another 15-20 minutes until cheese bubbles and potatoes are heated through.

Recipe Notes

Nutritional Information: ½ of a sweet potato/ 1 sweet potato boat
Calories 359 // Fat 18 g // Saturated Fat 10 g // Cholesterol 50 mg // Sodium 686 mg // Carbohydrate 33 g // Fiber 7 g // Sugars 5 g // Protein 18 g

 

Category
Fitness recipes for women

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