How to Meal Prep! 28 Day Reset Style.

Hey Guys!

Your passion, dedication and results on the 28 Day Reset are CRAZY! Every day when I check Instagram or Facebook I’m blown away by what you’re posting. From photos, and “hooray to clear-skin” exclamations, to simple words of gratitude and statements of better habits, I am truly in awe! :D

That’s why I’m extra excited to bring you this meal prep video! I know how much planning it takes to eat clean, and sometimes, you just don’t want to have to think. That’s why I’m doing the thinking for you! I want to show you how easy it is to have tasty meals all week long with just a few ingredients.

Keep in mind, you need to decide in advance how many days you’ll be meal prepping. These recipes are all “serves 1” because you could decide to just make one of each for the whole week and have a big variety. Or, you could make one meal x 5 (for five dinners, or even times 10, for lunch and dinner). It’s really up to you.  The ground turkey is enough for 5 meals. So maybe you prep on Sunday for a few meals, and again on Wednesday to get you through the work week. It’s really up to you. The key is to have some Tupperware containers and enough of each ingredient for the number of times you wish to have each meal.

First…let’s learn how to make the ground turkey that will be in each one of these recipes!

MEAL PREP GROUND TURKEY

Yield: 5 servings

Serving Size: about 4 oz

Prep Time: 5 min

Ingredients:

• 1 1/4 pounds of ground turkey (8% fat)
• 1 tablespoon coconut oil
• 4 cloves garlic, minced
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper

 

Method:

1. Coat a large pan with coconut oil. Over medium-high heat, add garlic for one minute. Add turkey, garlic powder, salt and pepper and brown on all sides over medium heat (about 5 minutes).
2. Let cool and portion into 5 Tupperware containers. (Each serving should be about 4 ounces).

Nutrition Info:

Calories: 199

Protein: 21g

Fat: 11g

Carbs: 3g

Fiber: 0g

Net Carbs: 0g

Look at all that protein!! Ok, now on to the five 28 Day Reset approved meal prep recipes! They are soooooo DELISH. Here we go!

TURKEY & GREEN BEANS

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 10 min

Ingredients:

• 1 cup (85g) green beans
• Sea salt and pepper
• 2 teaspoons sesame oil (divided)
• 1 clove garlic, minced
• 3-4oz prepared ground turkey
• 2 tablespoons coconut aminos (or soy sauce alternative)
• 1 tablespoon rice vinegar
• Dash hot sauce
• Handful of spinach leaves

Garnishes:

• Sesame seeds
• Green onions

Method:

1. Set oven to broil. Wash and dry green beans and toss in 1 teaspoon of sesame oil. Sprinkle with a little salt and pepper. Lay on a foil or Silpat covered baking sheet and broil for 5-6 minutes, shaking pan once at 3 minutes.
2. Heat the remaining sesame oil in a nonstick pan over medium. Add the garlic and cook for 30 seconds, then add the turkey and coconut aminos. Stir for one minute, or until heated through.
3. Add green beans to pan with rice vinegar and hot sauce. Coat everything well.  Place into a bowl of spinach, and add garnishes, if using. If you are meal prepping for the week, either cook the spinach or add the fresh leaves right before eating.

Nutrition Info:

Calories: 332

Protein: 24g

Fat: 17g

Carbs: 14g

Fiber: 4g

Net Carbs: 10g

ASIAN LETTUCE WRAPS

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 8 min

Total Time: 8 min

Ingredients:

• 3 large butter lettuce leaves
• 3-4oz prepared ground turkey
• 1/2 cup red bell pepper, diced
• 1/4 cup carrot, sliced or shredded
• 1 green onion, chopped
• 1 tablespoon peanuts, chopped (optional)

Sauce:

• 1 tablespoon drippy peanut butter
• 1 tablespoon rice vinegar
• 1 tablespoon coconut aminos
• Pinch stevia
• Pinch cayenne pepper

Method:

1. Fill each lettuce cup with turkey, bell pepper, carrot, green onion and a sprinkle of peanuts.
2. Stir sauce ingredients together and drizzle over each lettuce cup.

Nutrition Info:

Calories: 386

Protein: 29g

Fat: 21g

Carbs: 16g

Fiber: 4g

Net Carbs: 12g

Turkey & Eggs

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 5 min

Ingredients:

• 3-4oz prepared ground turkey
• 1/2 cup marinara sauce
• 1 egg

Method:

1. In a small bowl, stir together the turkey and marinara. Microwave for 35-40 seconds or until warm. If you prefer, you can heat it stovetop or in an oven set to 400°F for 10 minutes.
2. Coat a small pan with cooking spray. Crack the egg and cook sunny side up or over easy.
3. Gently lay egg over the turkey mixture, and serve.
4. If prepping these in advance, you can just cook the egg and add right before serving.

Nutrition Info:

Calories: 323

Protein: 29g

Fat: 16g

Carbs: 10g

Fiber: 3g

Net Carbs: 7g

ZOODLES SPAGHETTI

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 10 min

Total Time: 10 min

Ingredients:

1 large zucchini

3-4oz prepared ground turkey

3/4 cup marinara sauce

1 tablespoon nutritional yeast (optional)

Method:

1. Spiralize the zucchini. Place sauce and turkey in a medium pan over medium heat and stir for 2 minutes, or until nicely warmed. Add zucchini noodles and heat until just warm and before the zucchini begins to release water (about 1 minute).
2. Plate and sprinkle with nutritional yeast.
3. This meal tastes great cold too, so you can toss everything together and opt not to heat it.

Nutrition Info:

Calories: 365

Protein: 30g

Fat: 14g

Carbs: 27g

Fiber: 9g

Net Carbs: 18g

STUFFED SWEET POTATO

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 12 min

Ingredients:

• 1 medium sweet potato
• 3-4oz prepared ground turkey
• 1/4 cup salsa

Garnishes:

• Chopped bell pepper, green onion, hot sauce, cilantro, tomatoes

Method:

1. Wash and dry sweet potato. Poke holes in the potato and wrap in a damp paper towel. Microwave for 5-6 minutes or until soft (or to make several, wrap in foil and bake at 400°F for 40 minutes, or until soft).
2. Stir turkey and salsa together and microwave (or heat via stovetop) until warm.
3. Cut down the center of the potato and press the sides. Create a well in the center and fill with turkey mixture. Top with garnishes, and serve. This meal tastes great cold too. (If meal prepping, assemble and reheat entire dish before serving, if you want it heated).

Nutrition Info:

Calories: 328

Protein: 24g

Fat: 8g

Carbs: 37g

Fiber: 7g

Net Carbs: 30g

That’s it! I hope you enjoy the meals and the additional time you’re gaining now thanks to meal-prepping! Make sure to post photos of what you’re eating #28dayreset! You might not know it, but you will inspire so many people with your posts!

from Blogilates http://ift.tt/2nVaGRw