We are on week 6 of the 12 week Lean Body Challenge. Some days have been harder than others, but we are still going strong.
I wanted to share with you how our meal prep works and some recipes we use to help you with your 21 Day Fix, Whole 30, 12 week whatever. All of our meals are Gluten Free and heavy on protein.

Meal Prep How To:

Step 1 – Decide what you are making for your 5-6 daily meals and make a shopping list.

Step 2 – Get the ingredients you need from the store.

Step 3 – Start chopping, cooking and dividing.

It really is that simple folks! When hubby and I work together we can get a week’s work of breakfasts, snacks and lunches prepped in an hour.

Basic Menu Plan:

Monday

Breakfast – Egg, veggie scramble

Snack 1 – Protein Smoothie

Lunch – Stir fry

Snack 2 – Greek yogurt and granola

Tuesday

Breakfast – Egg, veggie burrito

Snack 1 – Protein Smoothie

Lunch – Chicken, veggies and brown rice

Snack 2 – Almonds, celery and PB

Wednesday

Breakfast – Egg, veggie scramble

Snack 1 – Protein Smoothie

Lunch – Turkey Taco Salad

Snak 2 – Protein bar

By Thursday we have enough leftovers from dinners Monday-Wednesday to pack for lunches for the rest of the week.

Here are some super easy, tasty and Gluten Free recipes you can make for your Lean Body Meal Prep!

Egg and Veggie Scramble – Perfect post workout fuel

Ingredients

2 lbs of red potatoes, cubed

1 lb bacon, turkey is fine

2 bell peppers, chopped any color is fine

1/2 red onion, chopped

6 eggs

Salt and pepper

Olive oil

Instructions

Heat oven to 450 degrees. In a bowl coat potatoes with 3 tbsp of olive oil and season with salt and pepper. Place on a greased baking sheet and bake for 30 minutes. Turn them half way through.

Heat a skillet over medium high heat and add olive oil. Pour in vegetables and season to taste. Sautee for 8-10 minutes and remove from skillet.

In the same skillet cook your bacon.

Then add in scrambled eggs.

Combine the potatoes, sautéed veggies, bacon and eggs in a plastic container. Allow to cool then cover and put in fridge for the week.

Heat for 45 seconds when ready to enjoy.

Chicken Stir Fry – Packed with protein and veggies

 

Ingredients

2-3 thin chicken breasts

Olive oil

salt and pepper

1 bag of mixed frozen veggies

1 tbsp GF soy sauce

3 tbsp GF teriyaki sauce

1 bag of frozen cauliflower rice (We use Trader Joes’s brand) You can make your own as well

Instructions 

Heat a large skillet over medium high heat and add olive oil.

Season the chicken with salt and pepper on both sides. Once the pan is hot add the chicken. Cook 4-5 minutes per side. Do not move them around, just let them cook. When done remove from the skillet.

Add 1 tbsp of olive oil to the skillet and our in the frozen mixed veggies. Season with soy sauce. Cover and cook for 8 minutes.

Move veggies to the side and pour in the rice cauliflower. Season and pour in the teriyaki sauce. Cover for 3 minutes. Stir to combine with veggies. Add the chicken and cook for 5 minutes.

Divide into containers and put in fridge.

Reheat for 1 minute when ready to eat.

Ground Turkey Taco Meat

Ingredients

1 lb ground turkey

1/2 onion, chopped

1 can black beans, rinsed and drained

1 can corn, drained

1 can diced tomatoes

1 packet GF taco mix – we use McCormick

Instructions 

Heat a skillet over medium heat. Once warm add the ground turkey and onions.

Cook until meat is browned. Drain fat if needed.

Add in the beans, corn, tomatoes and seasoning. Combine and cook on low to medium for 5-10 minutes.

Reheat for 1 minutes and enjoy with corn tortilla chips, salad or rice.

 

Imagine how much time and money you will save by doing a little bit of meal prep! Most of our meals come out to around $2.50 per meal, which is way cheaper than even a salad at a fast food place. And you know what is in your food so you know it will be safe and healthy.

So go ahead, give it a try! Meal prep for your wallet, your time and your sanity!

Enjoy!

Pam