EASY Weight Loss Meal Prep & Recipes

Meal prep WITH ME! Meal prepping for the work week will MAKE or break my success. I am away from my house Mon – Fri for 50 hrs plus so planning to have the right foods with me is a gamechanger! In today’s video I share with you what I’ve prepped to keep me successful, with some simple recipes that will also help increase my intake of veggies!

Meatloaf Muscle Muffins
2 lbs Lean Beef (I used 95/5)
3 Egg Whites
1 Cup Oats
¾ cup diced onions and celery
Season as you like – I used Mrs Dash Tomato Basil, Garlic Sea Salt
1 Tsp Minced Garlic
Mix together and then scoop into muffin pan evenly (using a 1/3 cup works perfect)
Bake at 400 degrees F for 30 mins. Then top with some ketchup (I used reduced Sugar – 2Tbs) then bake for an additional 10 minutes.
Makes 12 servings
1 serving = 136 calories, 5.5 carbs, 4.4 fat, 18.1 grams protein

Roasted Sheet Pan Veggie
*Use any veggies YOU love
I used:
Organic Broccoli florets
Organic Carrots
Organic Cherry Tomatoes
Organic Green Pepper
Shallots
Chop Veggies and spread over the pan.
Drizzle with 1-2 Tbs of oil (I used an organic sunflower oil with garlic & herbs) or you can use a spray (I find the fat in the oil helps cook the veg better and really bring out the flavor!)
Bake for 20- 30 minutes, stirring half way between. May want to add a little cooking spray when you stir them around.
Makes 4 servings (3/4 cooked)
77 calories, 9.5 carbs, 3.6 fat, 1.4 grams protein

Fall Turkey Burgers
1 lb 94/6 turkey burger
1 granny smith apple (shredded) (~80 grams)
Sage Seasoning
Salt & Pepper
¼ cup diced onions and peppers
Mix together and form into 4- patties
Cook on stove top until fully cooked (internal temp reaching 165 degrees)
Makes 4 turkey burgers:
1 Turkey Burger = 170 calories, 3.8 carbs, 7 fat, 24.1 protein

Delicata Squash
Cut in half, then lengthwise.
Using a grapefruit spoon (or a regular spoon or fork should work) scoop out all the seeds.
Then slice into strips.
Spray with Olive Oil Spray
Cook in Air Fryer for 10-12 mins 400 degrees (can shake them around half way through)
Season with salt/pepper
Makes 2-3, 4 oz servings (depends on size of squash)
1 serving, 50 calories, 13.5 carbs, 0 fat, 0 protein

Psyllium Husk Pancake
Mix in a bowl
140 egg whites
10 grams coconut flour
1 tbs (5 grams) whole psyllium husks
1 tbs sweetener of choice (I used stevia drops)
Stir up.
On low heat, cook & keep covered until pancake starts to fluff up, then flip and uncover while it finishes cooking.
I love these with different toppings for either savory or sweet breakfasts/snacks!
Serves 1
125 calories, 11.5 carbs, 1 gram fat, 17.3 protein

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I am a Registered Dietitian and WNBF Bikini Pro providing science based information to help you live a fit and healthy life. My passion for nutrition and fitness is strong but I also have a very strong passion for fashion. You will see I have many fashion try on hauls providing you with some of the most detailed information you can get!

Видео EASY Weight Loss Meal Prep & Recipes канала Kara Corey Fit Life