FIVE HEALTHY MEAL PREP RECIPES FOR WEIGHT LOSS

FIVE HEALTHY MEAL PREP RECIPES FOR WEIGHT LOSS - I'm showing you how to meal prep for the week using only 10 fresh ingredients. These healthy meal prep ideas are all different, but use the same fresh ingredients and are perfect meals for losing weight.

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INGREDIENTS

FOR THE CHICKEN:

• 6 chicken thighs boneless & skinless
• 1 teaspoon each smoked paprika & cumin
• ½ teaspoon dried thyme
• Avocado or grapeseed oil
• Kosher salt
• Fresh cracked pepper

FOR THE STIR FRY:

• ¼ cup onions chopped
• ½ a small red bel pepper sliced
• ½ cup chopped green beans ends trimmed
• 2 cloves garlic minced
• 1 egg
• 8 ounce pack of shirataki noodles
• 2 chicken thighs boneless & skinless
• Coconut amino acid or low sodium soy sauce
• Sriracha or chili sauce
• Toasted sesame oil
• Avocado oil

FOR THE FRITTATA:

• 4 eggs
• ¼ cup onions chopped
• ¼ cup red bel pepper diced
• ½ cup kale finely chopped
• 1 teaspoon fresh chopped parsley
• Olive oil
• Kosher salt
• Fresh cracked pepper

FOR THE PESTO PASTA:

• 8 ounce pack of shirataki noodles
• 2 chicken thighs boneless & skinless
• 1 packed cup of kale roughly chopped
• 2 cloves garlic
• 2 tablespoons fresh parsley chopped
• 2 tablespoons chopped walnuts roasted if desired
• Kosher salt
• Fresh cracked pepper
• Extra virgin olive oil

FOR THE LUNCH SALAD:

• ½ bunch of kale finely chopped
• ½ a medium size ripe tomato sliced
• ½ a red bell pepper chopped
• 2 tablespoons chopped walnuts roasted if desired
• 2 tablespoons raisins
• 2 chicken thighs boneless & skinless
• 1.5 tablespoons extra virgin olive oil
• 1 teaspoon rice wine vinegar
• ¼ teaspoon pink salt
• Couple cracks fresh pepper

FOR THE SHAKSHUKA:

• ½ a red bell pepper sliced
• 1/3 cup onions chopped
• 2 cloves garlic minced
• 1 loose cup kale finely chopped
• 4 medium size tomatoes or 14 ounce can chopped tomatoes
• 1 teaspoon agave nectar or honey
• 2 eggs
• 1 teaspoon fresh chopped parsley
• Kosher salt
• Fresh cracked pepper
• Olive oil

INSTRUCTIONS

1. Begin the cooking process by making the chicken needed for three of the recipes. Make the spice rub by combining the smoked paprika, cumin, and thyme in a small bowl and mix well. Season the chicken thighs with a generous pinch of salt and spice rub on each side. Rub the spice rub all around the chicken and allow to sit at room temperature for 15-20 minutes. Pre-heat a large pan, preferably cast iron, over medium high heat for 2 minutes. Add 2 teaspoons of oil, wait 30 seconds, then add the chicken. Cook for 5 minutes without touch the chicken, then flip. This will allow the chicken to get nice and crusty. Cook another 5 minutes then remove from pan. Once the chicken has cooled, it will keep in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat the chicken is in a 400 F oven for 10 minutes, if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the chicken will get dry.
2. For the stir fry, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so the excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside. Pre-heat a large non-stick pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil along with the onions, bell peppers, and green beans. Cook for 5 minutes and then add the garlic. Cook for 1 minute and then whisk the eggs very well and add to the pan. Lower the heat to medium and stir well to break up the eggs, once they have scrambled add the noodles to the pan and mix well. Add 1 tablespoon of amino acid, 1 teaspoon of sriracha, and ½ teaspoon of toasted sesame oil. Mix well and check for seasoning, you may need more of the sauces. Lower the heat to low, slice the cooked chicken, and add to the pan. Remove from heat, serve and enjoy. Stir fry will keep in the fridge for 3 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.
3. For the frittata, pre-heat oven to 400 F. Pre-heat an oven safe 6-8 inch non-stick pan over medium heat with 2 teaspoons of oil. Add the onions, bell peppers, ¼ teaspoon salt, and a couple cracks of pepper. Cook for 5 minutes then add the kale, cook for another 3 minutes until kale has wilted down. Whisk the eggs vigorously, turn the heat down to medium-low, and add the eggs. Use a spatula to mix everything very well and continue mixing to break up any large chunks of eggs. Once the eggs have come together a little, but the mixture is still very wet, transfer the pan to the oven and cook for 7 minutes. Remove from oven and use a clean spatula to carefully remove the frittata from the pan. Sprinkle with parsley and enjoy. Frittata will keep in the fridge for 3 days or can be frozen for 2 months. Re-heat in a 400 F oven for 5-10 minutes or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the eggs will get rubbery.
4. For the pesto pasta, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside.
5. For the pesto sauce, bring a small pot of water to a boil and season with ½ teaspoon of salt. Boil the kale for 2 minutes and drain. Add the kale, garlic, parsley, walnuts, ¼ teaspoon salt, and a couple cracks of pepper to a food processor or blender. Blend until well incorporated then add 3 tablespoons of extra virgin olive oil and continue to blend until the mixture looks like a loose paste, adding more oil if necessary. Check for seasoning, add more salt if needed.
6. Add the noodles to a clean bowl and add enough pesto to coat, toss well adding more pesto if needed. Serve pasta and top with sliced chicken. Save any leftover pesto in the fridge for 5 days. Pasta and chicken will keep in the fridge for 5 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.
7. For the lunch salad, to a large bowl add the kale, tomatoes, bell pepper, walnuts, raisins, ¼ teaspoon salt, and pepper to a large bowl. Add the vinegar, olive oil, and mix very well. After re-heating the chicken, slice thin and add to the salad. Serve and enjoy. Salad should not be dressed until right before eating, or can be dressed a few hours ahead of time because kale doesn’t get wilted very easily.
8. For the shakshuka, pre-heat oven to 450 F. Pre-heat an oven safe 8-9 inch pan over medium-high heat along with 2 teaspoons of oil. Add the red peppers, onions, garlic, ¼ teaspoon salt, and a few cracks of pepper. Mix well and cook for 5 minutes. Add the kale and cook another 2 minutes. Place the tomatoes in a food processor or blender, and pulse until it looks like a can of chopped tomatoes, making sure not to turn it into a smooth puree(or use canned chopped tomatoes). Add the tomatoes to the pan and cook over medium heat for 6-8 minutes, or until the consistency has thickened up and it’s not so watery and loose. Add the agave nectar, turn the heat off, and stir well. Use a spoon to make two dimples the eggs can sit in, and carefully cracks the eggs into the pan. Transfer the pan to the oven and cook for 5-7 minutes until the eggs are set. Remove from oven, garnish with parsley, and enjoy. Shakshuka will keep in the fridge for 3 days and can be warmed in a 400 F oven for 7 minutes or in the microwave.