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Main ingredients used and how I cook them

My 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
  • 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)
  • 100 grams sweet potato (100 calories)
  • 1/2 cup quinoa/rice mixture (150 calories)
  • 1/2 cup green beans or several spears of asparagus (25 calories)
  • Seasoning:  (sea salt or Mrs. Dash’s, or Frank’s hot sauce, Sriracha or Pico de Gallo)

Calories are approximate, but very close

march 30 031614 food 030914 mealprep meal prep 022314

 

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