Meal Prep Sunday

For recipes to everything I prepped for this week click on the links below: Breakfast: Protein Pancakes Lunch: Super Easy Chili Dinner: Honey Mustard Chicken with Brown Rice (@fitmencook) FAQs: 1. Do I freeze anything? Because I only prep food for Monday to Friday I don’t freeze anything UNLESS i’m making waffles or pancakes. If I make waffles or pancakes I …

Spaghetti Squash Noodles

A quick, easy and healthy alternative to noodles! Cut spaghetti squash in half and scoop out seeds. Spray the spaghetti squash with extra virgin light olive oil. Place spaghetti squash face down. Bake at 375 for 45 minutes Use a fork to loosen the squash into noodles Add sauce and protein Enjoy! NOTE: Spaghetti squash freezes really well! I pre-measure the …

Super Easy Chili Recipe

Prep time: 15 minutes Cook time: 30 minutes Yields: approximately 8 servings Calories: 496 MACROS: 42 g carbs   |   18 g fat   |   47 g protein Ingredients:  1 tbsp olive oil 2 bell peppers 1 large onion 3 cloves of garlic 2 28 oz cans of low sodium diced tomatoes 1 19 oz can of no salt added kidney beans …

Home Tabata Workout

This full body tabata workout will keep you burning calories all day long! Do 8 rounds of 8 exercises. 20 seconds hard (as many as you can, no counting reps) , 10 seconds rest.. 8x. It works out to be just under 35 minutes. You can download a free tabata timer onto your phone which counts down both your 20 seconds …

TWO Recipes Protein Waffles

For a quick video of how to make protein waffles check out this Instagram post. Prep time: 2 Cook time: 5 minutes Yields: 1 waffles Choose ONE of the recipes and use ONLY the ingredients listed under. The steps for preparing and making the waffles are identical. Ingredients for waffle ONE:  2 eggs (OR 1 egg and 1/8 cup of egg whites) 1 scoop protein …

Cauliflower Fried Rice

Prep time: 10 minutes (or more depending on the size of your food processor) Cook time: 15 minutes Yields: approximately 8 servings Ingredients:  1 1/2 bags of cauliflower (2 heads of cauliflower) to make the cauliflower rice 2 peppers 1 large onion 3 cloves of garlic 1 tbsp finely cut ginger 1 bag of frozen peas and carrots (probably 4-5 cups) 1/4 …