Fit Fridays

Meal Prep 2/11 – 2/17

I started meal prepping about a year ago, and let me tell you it has been a life changer. I can come home at the end of the day and just reheat whatever I want to eat, no need for cooking. I don’t spend nearly as much money eating out. And it’s helping me get healthier. It’s become so successful that I’ve branched out and started meal prepping lunches for co-workers, too. If you’d like some ideas for your own meal prep, each Friday I will post the meal plan for the previous week. Each post will include links to recipes where needed and all the calorie and macro information. So, let’s get started!

Lemon-Pepper Flounder with Chimichurri Zoodles

First I sous vided 4-ounce flounder filets, though you could certainly bake or poach them. Then I seasoned them with a little lemon-pepper seasoning and sea salt before finishing them off with about a tablespoon of grated Parmesan cheese. Finally, I lightly sautéed some zoodles (zucchini noodles) in about 1/2 tablespoon of light margarine and 1 teaspoon chimichurri sauce per zucchini. Each meal used 1 large zucchini. You could certainly substitute pasta, though that would change your nutritional information.

265 calories

27.9g protein

10g carbohydrates – 3.2g fiber

12.8g fat

Swedish Turkey Stroganoff with Green Beans

I Googled Swedish meatballs to get the seasoning correct, then used it on a pound of ground turkey. After cooking that, I added 2 packets of gravy mix, 1 cup of water, 1 cup of half-n-half, a pinch of dill, and a teaspoon of Brownings seasoning sauce and cooked it following the mix’s directions. In the meantime I boiled up a pound of egg noodles and drained them once cooked. Then I mixed everything together and served it with steamed fresh green beans. This made six servings and was easily the most calorie and carb dense of any meal this week. We mostly ate this for dinners to be a little more filling. I am on the prowl for a great egg noodle replacement, so if you know of one please drop a comment below!

517 calories

30.4g protein

64.9g carbohydrates – 6g fiber

13.6g fat

Cauliflower Burrito Bowls

First I browned up a pound of lean ground beef with a packet of taco seasoning and a can of diced tomatoes with green chiles. Then I just built a burrito bowl using cauliflower rice as my base. On mine I put 2 tablespoons of corn, 3 tablespoons of black beans, 2 tablespoons of queso, a squeeze of lime, a small sprinkling of shredded cheddar (about ½ an ounce), ½ cup of shredded baby spinach, and some cilantro. This made 5 servings.

426 calories

29.7g protein

29g carbohydrates – 8.2g fiber

21.6g fat

Chicken Pot Pie Soup and “Pie Fries”

I cubed a pound of boneless skinless chicken breasts and added them into a big pot along with 32 ounces chicken broth and ½ cup of half-n-half and turned it to medium-high. Don’t forget to season it! I didn’t write down the amounts, but I used thyme, rubbed sage, a few bay leaves, an a pinch of dill, along with salt and pepper obviously. Then I diced 1 large carrot, 1 celery stick, and five large radishes and added them to the pot as well. Once the mixture came to a simmer, I created a paste with 6 tablespoons of cornstarch (though you could certainly save 180 calories and use xanthan gum) and a little bit of soup liquid and then added it back to the soup. I brought the whole thing to a boil, then turned it down and let it simmer just until the vegetables and chicken were completely cooked. If you used bay leaves, don’t forget to fish them out before portioning the soup. This made 5 servings.

In addition, I took a refrigerated pie crust and cut it up into 16 strips. I brushed it with a little melted margarine, then seasoned it with garlic powder, sea salt, and Italian seasoning. I baked it at 350F for about 7-8 minutes, just until the edges are turning brown. Then while it was still warm I topped the whole thing with 4 tablespoons grated Parmesan cheese. This made 8 servings.

356 calories

31.7g protein

11.8g carbohydrates – 0.7g fiber

7.1g fat

Moroccan Salmon Bowl

First I sous vided 4-ounce salmon filets, though again you could bake or poach them. Then I cut them into large chunks and coated them heavily with Moroccan seasoning. For the bowl I used cauliflower rice and roasted zucchini slices (about half a zucchini per serving) and a homemade tzatziki sauce that left out the onions and cucumber… Basically just yogurt, dill, lemon juice, salt & pepper, garlic, and a touch of olive oil. You could definitely use rice, though again that would change your nutritional information. I think this would also be good with some caramelized onions, but I didn’t do that this time around.

237 calories

30g protein

17g carbohydrates – 5.6g fiber

5.5g fat

What do you think? Let me know if you give any of them a try. Happy prepping!