Tasty Meal Prep! Easy To Follow Guide!

New Meal Prep Video! Tried out some new recipes and included serving sizes for myself as well as my girlfriend, or just a general portion for women. Hope you enjoy it!

Creamy Tuscan Chicken
Ingredients & Recipe:
– 6-8 Chicken Breasts
– 6 oz. Spinach
– 12 – 14 oz. Cherry tomatoes
– 5-6 oz. White Mushrooms
– 3 Cups Milk
– 1 1/2 – 2 Cups Fresh Low Fat Parmesan
– 2 tbsp. Plant-Based Butter
– 1 -1 1/2 tbsp. Garlic
– 1 tbsp.Olive Oil
– Oregano, Salt, Pepper

1. Trim any excess fat from chicken.
2. Add a few tbsp. Of Extra Virgin Olive Oil to medium-hot skillet.
3. One hot, add the chicken breasts and season with Salt, Pepper, and Oregano. Or use any seasonings you prefer.
4. Cook on each side for 5-10 minutes, or until no pink on the inside when you cut chicken open.
5. For sauce, start by adding a few tbsp of butter to sauce pan.
6. Turn burner to a medium-high heat and add a few tbsp of minced garlic.
7. Cook for a few minutes, and then add your tomatoes.
8. Once tomatoes begin to burst/wilt, add the spinach.
9. Add some seasoning, in my case I went with Salt & Pepper.
10. Once the spinach begins to wilt, add the milk (may want to also use some cornstarch to help thicken sauce).
11. Add 1 1/2 – 2 cups fresh grated parmesan cheese (mine was lower fat)
12. Turn burner to a low heat and let the sauce simmer.
13. Add in the chicken and let simmer for 10-15 minutes.

**There were leftovers, so you can make more meals or just stored them in the fridge.**

Creamy Tuscan Chicken Meal (For Me)
– 6-7 oz. Chicken
– 4 oz. Potatoes
– 3/4 cup sauce
Protein(g): 55
Carbs(g): 33
Fat(g): 16
Total Calories: 496

Creamy Tuscan Chicken Meal (Sample portion – For Her)
– 3.5 – 4 oz. Chicken
– 2.5 oz. Potatoes
– 1/2 cup sauce
Protein(g): 35.75
Carbs(g): 21.45
Fat(g): 12
Total Calories: 336

Healthy Korean Meatballs
Ingredients & Recipe:
– 2 lb.Lean Ground Beef
– 1 lb. Lean Ground Turkey
– 7-8 Green Onions
– 2 Eggs
– 1 Cup Ground Oats
– 2 – 2 1/2 tbsp. Minced Garlic
– 2 tbsp. Extra Virgin Olive Oil
– 1 – 2 tbsp. Liquid Aminos (or soy sauce)
– Salt & Pepper
– Bottle of Chung Jung One Premium Spicy Korean BBQ Sauce
– 1-2 tbsp. Hot Honey
– 2-3 tbsp BBQ Sauce

1. In a large mixing bowl, combine the lean ground beef and lean ground turkey.
2. Add eggs.
3. Add oat flour.
4. Add green onions.
5. Add minced garlic.
6. Add extra virgin olive oil.
7. Add Liquid Aminos (or could use soy sauce)
8. Add seasoning, I just use Salt & Pepper.
9. Mix all the ingredients together throughly.
10. Once mixed, using a utensil or your hands, get small amount of mixture and roll in your hands till you get a decent ball.
11. Bake in the oven for 40-45 minutes at 375 degrees. Keep in mind, depending on the size of your meatballs the cook time will vary.
12. Once done, place in a crock pot or slow cooker.
13. Add your sauce to the meatballs and mix together.
14. Cook on medium for an additional 1-4 hours, could cook for longer if you would like as this would allow the meatballs to soak in more of the sauce flavoring.

**There were leftovers, so you can make more meals or just stored them in the fridge.**

Healthy Korean Meatballs with Rice & Broccoli Meal (For Me)
– 6-7 Meatballs
– 4 oz. Rice
– 2-3 tbsp sauce
Protein(g): 48
Carbs(g): 55
Fat(g): 16
Total Calories:556

Healthy Korean Meatballs with Rice & Broccoli Meal (Sample Portion – For Her)
– 3-4 Meatballs
– 2.5 oz. Rice
– 1-2 tbsp sauce
Protein(g): 31.2
Carbs(g): 35.75
Fat(g): 10.5
Total Calories: 362.3

La Brea Take & Bake Tuscan Bread 12 oz
Kroger® 34% Less Sodium Chicken Broth 32 oz
Kroger® Sliced White Mushrooms 8 oz
Simple Truth™ Natural Cage Free Grade A Large Brown Eggs 12 ct
Onions – Green 1 ct
Parsley 1 ct
Private Selection™ Petite Red Potatoes 1.5 lb
Lactaid 100% Lactose Free 2% Reduced Fat Milk 1/2 gal
Private Selection™ Cherry On-The-Vine Tomatoes 12 oz
Kroger® Baby Spinach 6 oz
Laura’s Lean Beef All Natural 92% Lean Ground Beef 2 lb
Simple Truth™ Extra Lean Natural Ground Turkey Breast 1 lb
Tyson All Natural Fresh Boneless Skinless Chicken Breasts 2 packages
Kroger® Broccoli Florets 32 oz
Chung Jung One Premium Spicy Korean BBQ Sauce 14.5 oz

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