How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)

vegetarian



HOW TO MEAL PREP
This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals.
**PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. There are 80 other Meal Prep Recipes on this Channel for you to try and or incorporate into your week.
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How To Meal Prep – Ep.2 – BEEF – https://youtu.be/olDA3Nos9JI
ALL 80 Meal Prep Recipes on this Channel – https://www.youtube.com/watch?v=wpLJXHUyvyM&list=PLfvuM_wAPe4a488LCFhLwIzNXforaiDDw
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HOW TO REHEAT MEAL PREP: https://youtu.be/6bfmefjupu4
HOW TO CALCULATE YOUR MACROS: https://youtu.be/APNQDlrUWWU
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HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have options.
1. Cut the recipe in half, or
2. Put 4 meals in the freezer and 3 meals in the fridge.
3. Take one out the night before and keep in the fridge to thaw.
4. Store the yogurt sauce in the fridge and add on after you’ve reheated.
HOW TO REHEAT
HOW TO REHEAT MEAL PREP VIDEO: https://youtu.be/6bfmefjupu4
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2. Reheat in a saute pan until food is hot.
3. Eat it cold 🙂
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If you will eat it cold, you can add the yogurt topping into each container. If you are going to freeze meals put yogurt in a separate container and place in the fridge then add on once it’s been reheated!
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BROCCOLI MIND BLOWING TRUTH BOMB:
The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.
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If you would like some information on our private nutritional coaching, shoot me an email at fitcouplecooks@gmail.com! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.
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INGREDENTS
2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice
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MACROS per container:
Protein: 42
Carbs: 32
Fiber: 4
Sugar: 3
Fat: 18
Calories: 458
*Macros may vary*
For best result put in the exact amounts you use into My Fitness Pal. =)
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Macros
Shopping lists
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or Ask us a question in the comments =)
Written Recipe: https://classycookinwithchefstef.wordpress.com/2016/04/17/meal-prep/
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#MealPrep #HowToMealPrep #ChickenMealPrep

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30 Comments

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  3. BRO YOU JUST MAKE Me CRY FOR HOW YOU COOK THE RICE,
    you have to boil the water before putting in the rice
    ps:sorry for my english, i'm italian

  4. on a serious note : you put all tha in the fridge right? so u you a microwave to heat things afterwards right?

  5. When considering eating healthy, you must try not to fall victim to modern day fad diets. Extreme diets undoubtedly are a threat for your health, especially ones that seriously restrict your daily nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should check out Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  6. Probably stupid question but do you freeze them? 7 days just seemed like they wouldnt all make it in just the fridge.

  7. That’s meant to be for 7 days? All that ‘might’ keep me going for a day and a half!

  8. Hey you gatta throw me a bone here. I'm still prossesing the mixing yougurt with chicken and yogurt with cayenne pepper.

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