Fit in 15

Bonus week Meal Prep
Here are some recipes to try to share with your friends and family or to simply make enough servings to cover you for a week's worth of meals!

Sheet pan meals

Sheet pan fish tacos

  • Cut up an onion and place on sheet pan with parchment paper, bake at 400 degrees for 15-20 minutes
  • While the onion is caramelizing, create taco seasoning from 1 Tbsp each of chili powder & cumin, 1 tsp each garlic powder, salt, pepper, and paprika.
  •  Cut 2 pounds of fish of choice into 1-inch strips, drizzle with olive oil & lime and season with the taco seasoning
  • Add to the sheet pan and bake for 10-12 minutes
  • Cut up 1 red cabbage into small strips

Portion out 8 servings into corn tortillas with toppings like queso fresco, lime juice, pico de gallo, or avocado

Or if refrigerating them for future meals, portion into containers without the corn tortilla

Sheet pan eggs with spinach & ham

  • For future meals, freeze individually in bags or containers
  • Add to a whole grain English muffin if desired

Bell Pepper & Cheese Egg Cups

  • Preheat oven to 400 degrees & line sheet pan with parchment paper
  • Take 4 bell peppers, cut in half through the stem, remove seeds, sprinkle with salt, pepper, and paprika
  • Bake for 15 minutes
  • Take pan from oven, crack 1 egg (8 eggs total) into each pepper, then sprinkle with 1-2 Tbsp of shredded pepper jack
  • Bake another 15-20 minutes or until eggs are set

Makes 4 servings

Snacks

Peanut butter protein bars or cookies

  • Stir 1 cup peanut butter and 1/4 Tbsp applesauce in a bowl
  • In a separate bowl, mix 1/2 cup of protein powder, 1 tsp baking soda, 1/2 cup brown sugar or alternative like stevia or monk fruit, and a pinch of salt
  • Combine all the ingredients in a large ziploc bag to fully mix
  • For bars, roll out while still in the bag, then cut the bag off and divide into 8-12 bars
  • For cookies, shape into 16-24 balls and smash with a fork
  • Store in fridge or freezer!

Savory Buffalo Chickpeas

  • Preheat oven to 400 degrees
  • Drain a 15 oz can of chickpeas, rinse, then throw into a bowl and pat dry with a paper towel
  • Add 1 Tbsp white vinegar, stir, then add 1/2 tsp cayenne pepper, 1 tsp paprika, and salt to taste then mix
  • Spread onto a baking sheet with parchment paper, roast for 10 minutes then stir, roast another 10 minutes then stir, then roast a final 10-15 minutes
  • Store at room temperature and eat within 3 days

Crockpot/Instapot meal

From Roy's Highway cookery

Slow cooker OR Instapot 3-bean turkey chili

  • Get closer to your non-starchy veggie ratio in the Plate Method by adding a salad on the side!
  • This recipe is GREAT for meal prepping because it makes 10 servings and freezes well!

Stovetop

Spicy chicken & snow pea skillet

  • Protein & fiber packed recipe ready in 30 minutes!
  • This makes 4 servings

Smoothie prep

Smoothie prep:

Assemble in ziploc or reusable bags & store in the freezer. When you are ready to make the smoothie just add 1-2 cups of water or milk

  • 2 cups fresh spinach or 1/2 cup frozen
  • 1 cup berries of choice
  • 1/2 banana
  • 1 scoop of protein powder or 2 scoops PB2

Overnight oats or chia pudding prep:

Take 5 jars or baggies and add these ingredients to each, but leave out the fluids if doing overnight oats until the night before.

  • 1/2 cup dry oats or 1/4 cup chia seeds
  • 1 scoop protein powder/2 scoops PBfit/or 5oz Greek yogurt with less than 5g of added sugar
  • Flavor additions- pinch of cinnamon, stevia, 1/4 tsp of vanilla, 1 tsp cocoa powder, or dark chocolate chips
  • Fruit additions- 1/2 to 3/4 cup of frozen fruit or mashed banana
  • Fluid- 1/2 cup fluid for chia pudding, 3/4 to1 cup fluid for overnight oats. Options like almond milk, soy milk, dairy milk, or just water