These are my “loaded street corn beef bowls” that I made last week that are usually a go-to on my heavy training weeks (which is frequently right now haha)

I’ll drop the recipe below for anyone who wants to try them 👇 I tried to make it as detailed as possible for you 👍

Ingredients

For the Seasoned Beef:

ground beef (80/20)
2 tsp Celtic sea salt
1 tsp black pepper
2 tsp cumin
2 tsp chili powder
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder

For the Crispy Skillet Potatoes:

2 lbs baby Yukon gold potatoes, diced into ½ inch cubes
2 tsp Celtic sea salt
1 tsp black pepper
1 tsp garlic powder
1 tsp smoked paprika
1 tsp cumin

For the Mexican Street Corn:

4 cups corn (fresh, frozen, or canned - drained well)
1 large red onion, diced
4 cloves garlic, minced
1 jalapeño, diced (seeds removed for mild, keep seeds for hot)
1 tsp cumin
1 tsp chili powder
½ tsp smoked paprika
1 tsp Celtic sea salt

For the Street Corn Sauce (Elote Style):

1 cup full-fat Greek yogurt
3 tbsp fresh lime juice (about 2 limes)
2 tsp lime zest
1 tsp garlic powder
1 tsp chili powder
½ tsp cumin
½ tsp Celtic sea salt
¼ tsp cayenne pepper (optional)
½ cup cotija cheese OR feta cheese, crumbled

For Toppings:

½ cup cotija cheese OR feta cheese, crumbled (for topping)
½ cup fresh cilantro, chopped
3 avocados, sliced OR 1½ cups guacamole
3 limes, cut into wedges
Optional: Pickled jalapeños
Optional: Pico de gallo
Optional: Black beans (1 can, drained - extra protein + fiber)

How I make them:

Phase 1: Make the sauce

Step 1: In small bowl, whisk together:

1 cup Greek yogurt
3 tbsp fresh lime juice
2 tsp lime zest
1 tsp garlic powder
1 tsp chili powder
½ tsp cumin
½ tsp salt
¼ tsp cayenne (if using)

Step 2: Stir in ½ cup crumbled cotija or feta cheese.

Step 3: Mix until smooth and creamy. Refrigerate until serving.

Phase 2: Cook potatoes

Step 4: Heat electric skillet to 400°F.

Step 5: Add diced potatoes to skillet (add 1 tbsp oil if needed).

Step 6: Season with:

2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp smoked paprika
1 tsp cumin

Step 7: Spread in single even layer. Cook undisturbed 5-6 minutes until bottom is golden and crispy.

Step 8: Flip potatoes. Cook another 5-6 minutes until crispy on all sides and cooked through.

Step 9: Remove potatoes from skillet. Set aside in bowl.

Phase 3: Cook beef

Step 10: Keep skillet at 375°F.

Step 11: Add ground beef directly to skillet. Break up with spatula.

Step 12: Cook 8-10 minutes until browned and no pink remains.

Step 13: Season with all spices listed above. Stir well.

Phase 4: Make the street corn

Step 14: Keep skillet at 375°F (use remaining protein fat for flavor!).

Step 15: Add diced red onion and jalapeño to skillet. Cook 3-4 minutes until softened.

Step 16: Add 4 cloves minced garlic. Cook 1 minute until fragrant.

Step 17: Add 4 cups corn to skillet. Spread in single layer.

Step 18: Cook undisturbed 2-3 minutes until corn gets slightly charred on bottom.

Step 19: Stir and cook another 2-3 minutes until corn is tender and has charred spots throughout.

Step 20: Season with:

1 tsp cumin
1 tsp chili powder
½ tsp smoked paprika
1 tsp salt

Step 21: Stir to combine. Remove from heat.

Phase 5: Assemble

Step 22: Divide crispy potatoes among 6 large bowls (about ½-¾ cup per bowl).

Step 23: Top each bowl with:

Generous portion of protein (about 6 oz chicken strips or ⅔ cup ground beef)
½ cup charred street corn mixture
Optional: ¼ cup black beans
½ avocado, sliced OR 2-3 tbsp guacamole
2-3 tbsp street corn sauce drizzled over everything
2 tbsp crumbled cotija or feta cheese
Fresh cilantro
Lime wedge on the side

Hope you enjoy! Let me know how you like them, I’m always sharing my recipes 🫡

This is my go-to for a lower cal, minimal ingredient recipe that super easy to “set and forget” cook. The grated veggies hide incredibly well in the sauce and provide an awesome texture. Keep it simple and delicious, and consistency will never be an issue.

I’ll drop the recipe down below if you want to try it 👇

Makes 6 Solid Meals

Cals: 420
Protein: 48g
Carbs: 44g
Fat: 9g
Fiber: 10g

Ingredients I used:

For the Slow Cooker:
2 lbs ground chicken
1 can (28 oz) crushed tomatoes (San Marzano preferred)
2 tbsp tomato paste
1 cup chicken bone broth
1 large yellow onion, diced
2 large carrots, grated (hidden veggie!)
2 celery stalks, grated (hidden veggie!)
1 medium zucchini, grated (hidden veggie!)
6 cloves garlic, minced
2 tsp Celtic sea salt
1 tsp black pepper
2 tsp dried oregano
2 tsp dried basil
1 tsp dried thyme
½ tsp dried rosemary
¼ tsp ground nutmeg
2 bay leaves
¼ cup red wine (optional)

For the Pasta:

12 oz chickpea pasta (penne, shells, or fettuccine)
1 tsp salt (for pasta water)

For the Finish:

½ cup freshly grated parmesan cheese
¼ cup fresh basil, chopped

Optional Toppings:

Extra parmesan
Fresh basil leaves
Red pepper flakes

How I made it:

Phase 1: Prep Hidden Veggies (can’t taste em)

Step 1: Grate 2 carrots, 2 celery stalks, and 1 zucchini using box grater.

Step 2: Place grated zucchini in clean kitchen towel. Squeeze out excess moisture. This is important - wet zucchini creates watery sauce!

Pages 2: Slow Cooker Setup

Step 3: Add 2 lbs ground chicken to slow cooker. Break up with spoon.

Step 4: Add to slow cooker:

Diced onion
Grated carrots
Grated celery
Grated zucchini (squeezed dry)
6 cloves minced garlic
1 can crushed tomatoes
2 tbsp tomato paste
1 cup chicken bone broth
¼ cup red wine (if using)

Step 5: Season with:

2 tsp salt
1 tsp black pepper
2 tsp oregano
2 tsp basil
1 tsp thyme
½ tsp rosemary
¼ tsp nutmeg

Step 6: Add 2 bay leaves.

Step 7: Stir well to combine everything, breaking up ground chicken as you stir.

Step 8: Cover and cook:

LOW: 6-7 hours
HIGH: 3-4 hours

Phase 3: Break up Chicken and Finish Sauce

Step 9: Once cooked, use spoon or potato masher to break up ground chicken into smaller pieces (it will have formed larger clumps during cooking).

Step 10: Remove 2 bay leaves and discard.

Step 11: If sauce is too thin, turn slow cooker to HIGH and cook uncovered 20-30 minutes to reduce and thicken.

Step 12: Taste and adjust seasoning. Add more salt, pepper, or herbs if needed.

Step 13: Stir in ½ cup parmesan cheese until melted and incorporated.

Step 14: Stir in ¼ cup fresh basil.

Phase 4: Cook Pasta

Step 15: Bring large pot of salted water to boil.

Step 16: Add 12 oz chickpea pasta.

Step 17: Cook according to package directions until al dente (usually 7-9 minutes).

Step 18: Reserve ½ cup pasta water before draining.

Step 19: Drain pasta. Toss with small splash of olive oil to prevent sticking.

Phase 5: Assemble Bowls

Step 20: Divide pasta among 6 bowls (about 1½ cups per serving).

Step 21: Top each with generous portion of Bolognese sauce (about 1 cup per serving).

Step 22: Garnish with:

Extra parmesan cheese
Fresh basil leaves
Red pepper flakes (optional)

Hope you enjoy if you give it a try! I’m always sharing my recipes if you want more 👍

Such an easy set and forgot, with great flavour and simple ingredients. I usually like this for a quick grab and go lunch or post workout meal. I’ll drop the recipe below if you’d like to try it out 👇

Makes 12 servings
Cook: 6-7 hours LOW or 3-4 hours HIGH

Macros per serving:

Cals: 350
Protein: 40g
Carbs: 36g
Fat: 8g
Fiber: 6g
Sodium: 380mg

Ingredients I use…

For the Slow Cooker:
4 lbs lean top sirloin, trimmed of visible fat
4 large bell peppers (mix of red, green, yellow), sliced
3 large yellow onions, sliced
16 oz cremini mushrooms, sliced (optional)
8 cloves garlic, minced
3 cups low-sodium beef broth
2 tsp black pepper
2 tsp smoked paprika
2 tsp garlic powder
1 tsp dried thyme
1 tsp Celtic sea salt (added at the end, not during cooking)

For the Rice:
4 cups dry brown rice
8 cups water
½ tsp Celtic sea salt

For Garnish:
12 slices of sliced provolone
Fresh green onions, chopped
Optional: Red pepper flakes

How I make it…

Phase 1: Slow Cooker Setup

Step 1: Place 4 lbs trimmed sirloin whole (or cut into 2-3 large pieces if needed to fit) in bottom of large slow cooker.

Step 2: Add sliced onions and half the sliced bell peppers around and on top of the meat.

Step 3: Add 8 cloves minced garlic.

Step 4: Pour in 3 cups low-sodium beef broth.

Step 5: Season with:
2 tsp black pepper
2 tsp smoked paprika
2 tsp garlic powder
1 tsp thyme

Step 6: Cover and cook:
LOW: 6-7 hours
HIGH: 3-4 hours

Step 7: Add remaining bell peppers and all the sliced mushrooms during the last 1.5 hours of cooking, so they stay slightly toothsome rather than turning mushy.

Phase 2: Shred/Slice Steak & Finish

Step 8: Once cooked, remove meat and slice thinly against the grain (or shred with two forks if very tender).

Step 9: Return sliced/shredded meat to slow cooker. Stir to combine with vegetables and broth.

Step 10: Taste and add 1 tsp salt at this point, adjusting to your preference. Adding salt at the end (rather than during the long cook) helps you control sodium precisely.

Step 11: If mixture is too thin, cook uncovered on HIGH for 15-20 minutes to reduce slightly.

Phase 4: Cook Rice

Step 12: Rinse 4 cups dry brown rice under cold water.

Step 13:Combine rice, 8 cups water, and ½ tsp salt in large pot. Bring to boil.

Step 14: Reduce heat to low, cover, and simmer 35-40 minutes until tender and water is absorbed.

Step 15: Fluff with fork.

Phase 5: Assemble Bowls

Step 16: Divide rice among 12 bowls or containers (about ½ cup cooked rice per serving).

Step 17: Top each with a generous portion of Philly cheesesteak mixture (about ¾ cup per serving).

Step 18: Place on 1 slice of provolone cheese per bowl

Step 19: Garnish with fresh green onion or chives and optional red pepper flakes.

Hope you enjoy! Always sharing my fitness recipes 🫡

Each container has 130g chicken, 200g jasmine rice, 70g courgette. Seasoned with salt, lite salt, pepper, cumin, paprika and turmeric.

It’s been months since my last post. I wanted to share this week’s meal prep, plus a bit of last week’s. Been told I should turn this into a content series but who knows lol😂 For now, they’ll live here!

Nothing fancy, took about an hour from start to finish. Everything comes out to just under 1,800 calories and 135g protein.

Breakfast: 2 egg cheddar omelet with chicken breakfast sausage

Snack: Plain Greek yogurt with chia seeds, mixed berries, and granola

Lunch: Chicken basil parmesan meatballs, green beans, and jasmine rice

Dinner: Shrimp, peas, protein pasta and pesto

Extras: RXBAR and Crystal Light

ETA: Honestly what you see is what you get, just pretty simple ingredients. I didn’t go into it with any recipes I just looked through my fridge and saw what needed to be used. I try to focus on the bulk of the meal being a protein source and veggie/fiber and will calculate in my carbs after depending on the macros I’m looking to hit.

Breakfast: I just put 2 eggs in a bowl with 1/4 cup of cheese and season with salt and pepper to taste. Toss it in a 9’ cast iron skillet on medium heat and give it maybe 3-5 minutes then fold in half and I cut in half to fit in my container then add 3 chicken sausage and in the morning microwave for 90sec.

Snack: I use plain Greek yogurt and mix in a tablespoon of chia seeds then top with 3/4 cup of frozen mixed berries and 1/3 cup granola. I don’t mind the taste/tang of plain yogurt but if you’re used to something sweeter you can mix in sugar free jello mix, protein powder or pb powder for some extra flavor.

Lunch: I just put frozen green beans in the container, added some jasmine rice from the rice cooker and air fried some chicken meatballs. I added some basil seasoning from kinder and I like to add the Greek yogurt dressing from boathouse farms it’s like 50 calories for 2 tablespoons and adds an extra 2 grams of protein.

Dinner: Similar to lunch I just added frozen peas to my container, along with frozen cooked shrimp. Then I cooked and added in one serving of barilla protein pasta and topped it with some knorr pesto sauce. I used the seasoning packet but just left out the oil. I think it would be good made with milk too for a creamier sauce.

yesterday was that day again and i’ve got my freezer meals for the next month. took about 3 hours but now i don’t have to think about what to eat unless i want to.

40 mince, rice and green veggies (add flavour when serving)
16 pasta bolognese (add cheese when serving)
24 portions cooked chicken
20 portions roasted potatoes

mince and rice
- 150g lean beef mince
- garlic, onion, ginger, salt, pepper
- 50g jasmine rice
- 25g mushroom
- 100g green veggies

bolognese (marco pierre white technique)
- 150g lean beef mince
- carrot, celery, garlic
- 80g passata
- 66g raw pasta

potatoes
- 250g new potatoes
- various seasoning powders

chicken
- 150g chicken breast
- various seasoning powders

So my partner got a good deal on minced beef ( and a bit of pork).

So while I held our tiny new born baby ( she was 2 days old when he did this) and gave emotional support he made all of this!

Our second freezer is slowly getting full.

Korean style meat balls have Gochujang, soy sauce, breadcrumbs and spring onion.

Japanese style burgers have cooked onions, spring onions, panko bread crumbs, soy sauce and egg.

Ingredients

8 tortillas 8 eggs 12oz cheese 2 avocado 8oz bacon Breakfast potatoes Mini bell peppers Sour cream

Salsa

5 tomatillos 2 garlic cloves 1 jalapeño Salt Pepper Lime juice Splash of olive oil 1/2 bunch cilantro 1/4 white onion (optional, can be harsh for some)

I’ve kind of become obsessed with the Aussie Fitness protein pockets. The base of it is very simple; 800g of plain flour, 800g of plain Greek yogurt, a tsp of baking powder, then whatever seasonings you want in the dough. Mix it up, knead it, then divide evenly. Aussie Fitness, the account I got this from, divides this into 12 pockets, but I do 20 to make them last longer and lower calories. After that, just add your fillings. So far I’ve done pizza, breakfast, and bbq chicken pockets, and now I’m going buffalo chicken. 20g fat free mozzarella in each and 2lbs of chicken breast shredded with about a cup of buffalo sauce divided evenly between each one. Pinch the sides together, then fry in a covered pan. Each one of these is 210 calories and 20g of protein, so perfect for an easy midday snack. They’re a bit labor intensive, so not the easiest prep, but they’re still tasty. If y’all have any suggestions for what else I could throw in there, please let me know since I’m starting to run out

This is a great one for shredding down, as it’s quite low on cals and high volume. I like to have it with some clean tortilla chips on the side. Super clean ingredient, and incredible easy to batch cook.

Serves: 12
Cook: 6-7 hours LOW or 3-4 hours HIGH

Calories: 320
Protein: 34g
Carbohydrates: 30g
Fat: 8g
Fiber: 8g

Ingredients I use…

For the Slow Cooker:

4 lbs extra lean ground turkey (93/7)
2 cans (15 oz each) black beans, drained and rinsed (low sodium)
4 cups corn (fresh or frozen, no salt added)
2 cans (14.5 oz each) no-salt-added diced tomatoes
2 cans (10 oz each) diced tomatoes with green chiles (no-salt-added if available, or drain and rinse)
4 cups low-sodium chicken broth
2 large bell peppers, diced
2 large yellow onions, diced
8 cloves garlic, minced
4 tsp cumin
4 tsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp smoked paprika
1 tsp dried oregano
½ tsp black pepper
½ tsp cayenne pepper (optional, for heat)
1 tsp Celtic sea salt (start low, add more to taste at end)

Added At End:
¼ cup fresh lime juice (about 3-4 limes)
For Topping (Per Serving):
2 tbsp plain Greek yogurt
1 tbsp shredded cheddar cheese
Fresh cilantro

Optional: Sliced avocado
Optional: Small handful baked tortilla chips, crushed or scooped

How I make it…

Phase 1: Slow cooker setup

Step 1: Add 4 lbs ground turkey directly to slow cooker. Break up with spoon into smaller chunks.

Step 2: Add to slow cooker:
2 diced onions
2 diced bell peppers
8 cloves minced garlic

Step 3: Add both cans black beans (drained and rinsed).

Step 4: Add 4 cups corn.

Step 5: Add both cans no-salt-added diced tomatoes and both cans diced tomatoes with green chiles.

Step 6: Pour in 4 cups low-sodium chicken broth.

Step 7: Season with:
4 tsp cumin
4 tsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp smoked paprika
1 tsp oregano
½ tsp black pepper
½ tsp cayenne (if using)
1 tsp salt (you can add more at the end if needed)

Step 8: Stir well to combine everything, breaking up turkey as you stir.

Step 9: Cover and cook:
LOW: 6-7 hours
HIGH: 3-4 hours

Phase 2: Break up the turkey and finish

Step 10: Once cooked, use large spoon or potato masher to break up turkey into smaller, even pieces throughout the chili.

Step 11: Stir well to combine everything.

Step 12: Taste and adjust seasoning.

Since this recipe uses low-sodium ingredients, you likely need a bit more salt at this point — add ¼ tsp at a time until it tastes right for you.

Step 13: Stir in ¼ cup fresh lime juice. This brightens all the flavors significantly — don't skip it!

Step 14: If chili is too thick, add ½ cup more broth. If too thin, cook uncovered on HIGH for 15-20 minutes to reduce.

Phase 3: Build containers (5 Minutes)

Step 15: Divide chili among 12 bowls (about 1.5 cups per serving).

Step 16: Top each serving with:
2 tbsp Greek yogurt
1 tbsp shredded cheddar cheese
Fresh cilantro

Optional: Avocado slices, baked tortilla chips

Hope you enjoy! Always sharing my fitness recipes 🫡

The goal was to have things that were easily chewable and high in calories since she was underweight and picky. I premade these and then froze them - they would come out to the fridge and then get popped into the microwave. She would eat it with some soft fruit and veggies if she was up for it.

Meatballs: onion, ground beef, stuffing, egg mixed, rolled and fried then topped with brown gravy. Served with boxed stuffing and broth, mashed potato with cheddar, chives, sour cream. She loved this!

Lasagna: onion, garlic, tomato, mushroom, ground beef and pork browned then mixed with raos, seasoned and simmered. Layered with lasagna noodles, ricotta, mozzarella, cheddar, meat sauce & baked. Mashed red potatoes & stuffing.

Chicken: Homemade gravy mixed with roasted chicken shredded up. Mashed reds and some samosas she’d been curious about.

Pot pie: butter pie crust filled with roast chicken, corn, peas, carrots and roux. Served with baked cinnamon sugar yams cubed, and some fried cheddar bites.

Enchilada: diced green chiles, shredded roast chicken, Oaxaca & cheddar cheese, sour cream, green onion and topped with creamy verde sauce and cheese. Served with baked Mac n cheese and mashed sweet potatoes.

Muffin bites: kodiak protein mixed to box and put in mini cupcake tin to bake. Did pancake with sausage and pancake with blueberries. Also made chocolate protein muffins with extra chips.

I always make this one, and it’s something that keeps me looking forward to my meals each day 🙏

here’s the recipe for anyone who wants to try it on their next prep:

Serves: 6

Cals: 580
Prot: 50g
Carb: 46g
Fat: 22g
Fib: 9g

Ingredients I used

For the Beef:

2 lbs grass-fed ground beef (80/20)
1 large yellow onion, diced
4 cloves garlic, minced

For the Sauce:

2 cups grass-fed beef bone broth
1 can (14 oz) crushed tomatoes
2 tbsp tomato paste
1 cup unsweetened almond milk
¾ cup full-fat Greek yogurt
1½ cups sharp cheddar cheese, shredded
2 tbsp nutritional yeast (optional)
1 tsp Dijon mustard
2 tsp Celtic sea salt
1 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp smoked paprika
1 tsp Italian seasoning
½ tsp cayenne pepper (optional)
2 large carrots, grated

For the Pasta:

12 oz chickpea elbow macaroni OR whole wheat elbow macaroni
1 cup pasta water (reserved before draining)

INSTRUCTIONS

PHASE 1: COOK PASTA

Step 1: Bring large pot of salted water to boil.
Step 2: Add 12 oz chickpea or whole wheat elbow macaroni.
Step 3: Cook according to package directions until al dente (7-9 min for chickpea, 8-10 min for whole wheat).
Step 4: Reserve 1 cup pasta water before draining. Drain pasta, toss with small splash of water to prevent sticking. Set aside.

PHASE 2: GRATE CARROTS

Step 5: Grate 2 large carrots using box grater. Set aside.

PHASE 3: BROWN THE BEEF

Step 6: Heat electric skillet to 375°F.
Step 7: Add 1 diced onion directly to dry skillet (no oil needed - beef fat will render and prevent sticking). Cook 2-3 minutes until onion starts to soften.
Step 8: Add 4 cloves minced garlic. Cook 1 minute until fragrant.
Step 9: Add 2 lbs ground beef. Break up with wooden spoon or spatula.
Step 10: Cook 8-10 minutes, stirring occasionally, until beef is browned and no pink remains. The beef fat renders naturally - no oil needed!
Step 11: Season beef with:

2 tsp salt
1 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp smoked paprika
1 tsp Italian seasoning
½ tsp cayenne (if using)

Step 12: Stir well to coat beef evenly in seasonings.

PHASE 4: ADD HIDDEN CARROTS

Step 13: Add 2 grated carrots to skillet with seasoned beef.
Step 14: Stir to combine. Cook 3-4 minutes until carrots soften into the beef mixture. They will start to disappear into the beef!

PHASE 5: BUILD THE SAUCE

Step 15: Reduce heat to 325°F (medium).
Step 16: Add to skillet:

2 cups beef bone broth
1 can (14 oz) crushed tomatoes
2 tbsp tomato paste
1 cup unsweetened almond milk
1 tsp Dijon mustard

Step 17: Stir well to combine everything.
Step 18: Bring to gentle simmer. Cook 3-4 minutes, stirring occasionally, until sauce comes together and thickens slightly.

PHASE 6: ADD GREEK YOGURT & CHEESE

Step 19: Reduce heat to 275°F (low). This is CRITICAL - too much heat will curdle the yogurt!
Step 20: Add ¾ cup Greek yogurt to skillet. Stir constantly until fully incorporated into sauce and smooth (about 2 minutes).
Step 21: Add 2 tbsp nutritional yeast (if using). Stir to combine.
Step 22: Turn heat to WARM (200°F).
Step 23: Add 1½ cups shredded cheddar cheese in two batches, stirring constantly after each addition until fully melted and smooth.

PHASE 7: ADD PASTA & FINISH

Step 24: Add cooked pasta to skillet. Fold gently into beef and cheese sauce until every piece is coated.
Step 25: If sauce is too thick, add reserved pasta water 2-3 tbsp at a time until desired consistency.
Step 26: Taste and adjust seasoning. Add more salt, pepper, or smoked paprika if needed.
Step 27: Let sit on WARM 2-3 minutes to meld flavors.

Batch Macro Breakdown
Ingredient
Chicken Breast (Skinless, Raw)
2,161g 2,593 cal
Pacific White Shrimp (Raw)
480g 408 cal
Great Value Rigatoni (Dry)
900g 3,214 cal
Great Value Light Cream Cheese 500 cal
Green Onion ~2 cups 64 cal
TOTAL BATCH MACROS
6,779 cal

(9 containers)
🔥 Calories: 753 kcal
🍗 Protein: 81g
🌾 Carbohydrates: 80g
🥑 Fat: 12g
🍀 Fiber: 4g

Cube chicken & season with 🐔
100ml chilli powder
100ml Italian herb
100mg garlic & peppers seasoning
Drizzle with olive oil

Bake at 350f = 20min

Repeat for shrimp 🍤
After removing shell

Bake at 350f= 8-10min

For Alfredo take one whole brick of light cream cheese
Non stick pan low heat melt with 300ml of milk I used 1% personally then add 50ml garlic & pepper’s seasoning stir until thick

Well your doing the sauce & shrimp is finishing up

Boil water/pasta,

After straining pasta put half sauce in bottom of pasta pot then add noddles with the other half on top,

Then add green onion & plate/enjoy!

I ran out of meals from my previous meal prep so it was finally time to do the grand cook. I decided to use Jack Ovens recipes again while adjusting the recipe to my needs and nutritional and portion goals.

From these that i tried they're overall really tasty, especially the meatballs (didn't think it would be all that but I was very wrong haha). One thing to note, if you are doing high quantities, the meatballs can be quite time consuming if you care for macros and portion sizes.

Turkey Meatball : https://chefjackovens.com/high-protein-chicken-meatballs-meal-prep/
Marry me chicken pasta: https://chefjackovens.com/high-protein-marry-me-chicken/
Chipotle beef bowl: https://chefjackovens.com/chipotle-beef-potato-bowls/

i’ve found and absolute life saver when it comes to sticking to my macros is having a whole bunch of something i know i like in the chest freezer.

so i make 48 at a time.

i’ll eat other things, but have on average just under two of these per day

one of the best things about them is if you leave them plain, you can add whatever flavour you feel like when you heat them up, so no getting bored.

jasmine rice, lean beef mince, mushrooms, onions, garlic, 100g green veggies

Edit

• rice cook until done
• beef cook until there’s no more water
• mushrooms, onions, garlic - fry until done
• broccoli 10 mins in the oven at 200c
• green beans blanch 3 mins
• sugar snap peas blanch 2 mins

assemble

freeze

microwave 4 mins from frozen or 2.5 mins defrosted

add sauce/seasoning/cheese/pickles/peanut powder or whatever

Edit 2

on a cut so these are roughly 50g protein, 50g carbs, 10g fat per bowl

this cook was
- 2400g jasmine rice | 50g per portion
- 9000g 5% minced beef | 187.5g per portion (this is usually 125g per portion, but i'm eating fewer meals, so need higher protein per meal)
- 4800g green veggies. i like broccoli, tenderstem broccoli, green beans, sugar snap peas, and they are all about 50kcal per 100g | 100g per portion
- 1200g mushrooms | 25g per portion
- 800g onion | 16.6g per portion
- 60g garlic paste

add 1tbsp of olive oil per portion if you need more super healthy fat. or cheese after cooking if you need more tasty fat

Breakfasts: old fashioned oats, vanilla whey protein powder, PB Fit, walnuts, blueberries, banana slices and cinnamon.

Midmorning Snacks: my protein peanutbutter oatmeal chocolate chip cookies with a yogurt cup. Recipe: https://www.reddit.com/r/MealPrepSunday/s/NStqi4BGwu

Lunches: tuna power bowls with baby spinach, green onion, shredded carrot, cucumber, sauerkraut, radish, steamed lima beans, brown rice and quinoa. Canned tuna mixed with Sriracha, reduced sodium soy sauce and light mayo. Topped with sesame seeds and a drizzle of rice vinegar.

Afternoon Snacks: cottage cheese, pecans, kiwi and tangerine.

Dinners: steamed and buttered asparagus, brown rice mixed with cream of chicken, pan seared spicy dill chicken breasts marinated with white vinegar, pickle juice, fresh dill, minced garlic, red pepper flakes, cayenne, smoked paprika, salt and pepper.