HOW TO MEAL PREP
FOLLOW ON INSTAGRAM FOR DAILY UPDATES !!! “Fit Couple Cooks”
This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals.
**PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!
FULL WEEK MEAL PREP: https://youtu.be/rdJ8PGuLwDc
WHY WE USE COCONUT OIL: https://youtu.be/TgX6FTlz9VQ
HOW TO REHEAT MEAL PREP: https://youtu.be/6bfmefjupu4
HOW TO CALCULATE YOUR MACROS: https://youtu.be/APNQDlrUWWU
FOLLOW ON INSTAGRAM FOR DAILY UPDATES !!!
Let’s be friends!
MEAL PREP CONTAINERS: http://amzn.to/1rlgip8
GRILL PAN This is the one we have: http://amzn.to/24rH8tY
CUTTING BOARD: http://amzn.to/1ST5KtF
FOOD SCALE: http://amzn.to/1SvHDiu
Splatter screen: http://amzn.to/1s0oHPp
Coconut Oil: http://amzn.to/2nO4FZc
Rubber Tongs: http://amzn.to/28VUNXn
Garlic Press: http://amzn.to/29cj2w3
Adam swears by these knives: http://amzn.to/2c6BsTt
Our cookware: http://amzn.to/29HWmXt
Small Food Processor: http://amzn.to/1TPAS7Y
Vitamix! Check out all of the different sizes: http://amzn.to/1Z8Vk7M
2 cup glass measuring cup by Pyrex: http://amzn.to/1WhgtOW
Here’s a silicone baking muffin tray: http://amzn.to/22t9YsC
An awesome whisk: http://amzn.to/1VoCJ8I
This is the Pampered Chef Food Chopper we love: http://amzn.to/1t9GDI4
That meat masher thingy: http://amzn.to/1WcU1Xc
Those tongs that make cooking chicken easier: http://amzn.to/28VUNXn
MCT oil, we love this one now!: http://amzn.to/2fkEq8Z
HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have options.
1. Cut the recipe in half, or
2. Put 4 meals in the freezer and 3 meals in the fridge.
3. Take one out the night before and keep in the fridge to thaw.
4. Store the yogurt sauce in the fridge and add on after you’ve reheated.
HOW TO REHEAT
HOW TO REHEAT MEAL PREP VIDEO: https://youtu.be/6bfmefjupu4
Just go to: http://bit.ly/2rhWZBJ add whatever you would like to the cart and during checkout, enter the coupon code: “fitcouplecooks” so that YOU can get 20% off!!! WOOOOO!!!
2. Reheat in a saute pan until food is hot.
3. Eat it cold 🙂
If you will eat it cold, you can add the yogurt topping into each container. If you are going to freeze meals put yogurt in a separate container and place in the fridge then add on once it’s been reheated!
BROCCOLI MIND BLOWING TRUTH BOMB:
The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.
If you would like some information on our private nutritional coaching, shoot me an email at firstname.lastname@example.org! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.
2 cups brown rice
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice
MACROS per container:
*Macros may vary*
For best result put in the exact amounts you use into My Fitness Pal. =)
Written Recipe: http://bit.ly/2s1G6bn