healthytyra

This section of my blog will be dedicated to my meal prep.

The main staples for my prepped meals are:

• Ground turkey (I get 99% or 93%)
• Chicken breast or chicken breast tenderloin (I just get the frozen bags)
• Asparagus
• Green Beans
• Quinoa
• Brown rice
• Sweet potatoes
• Mrs. Dash Seasoning and Taco Seasoning (low sodium if possible) or make own taco seasoning

Here’s how I cook each:

• Ground Turkey: Stove top, brown it and add seasoning. Sometimes Mrs. Dash’s, sometimes Taco Seasoning, sometimes marjoram, rosemary, thyme, oregano (Herbes de Provence)
• Chicken: Bake on cookie sheet sprinkled with Mrs. Dash.  375 degrees for 25-30 minutes
• Asparagus: Steam for 1 minute (under steamed because when I reheat, it cooks)
• Green beans: Open can, drain and measure into Tupperware. They cook when the meal is cooked
• Quinoa and Rice:  I use my rice cooker and follow instructions. Water only. (typically 1 part dry, 2 parts water) I used to make separate rice and separate quinoa, now I just mix them together and cook as one. (#lazy)
• Sweet Potatoes:  Wrap in foil, put in crock pot and cook on high for a few hours or low for a few more hours. When they’re soft, they’re done.

Each meal I make has:

• 3-4 oz of meat.  (100 – 150 calories, 0 carb, 1 fat, 24 protein, 125 sodium)
• 100 grams sweet potato (100 calories, 21 carb, 0 fat, 2 protein, 36 sodium)
• 1/2 cup quinoa/rice mixture (150 calories, 22 carb, 0 fat, 3 protein, 5 sodium)
• 1/2 cup green beans or several spears of asparagus (25 calories, 4 carb, 0 fat, 2 protein, 13 sodium)
• Seasoning:  (sea salt or Mrs. Dash’s, or Frank’s hot sauce, Sriracha or Pico de Gallo)

Per serving: (approximate)

• Calories: 375
• Carbs: 49
• Fat: 2
• Protein: 31
• Sodium: 480