Fat loss has been a goal for many in the fitness community, generally summed up as “I want to lose more body fat and gain muscle”. Well, one method of fat loss is minimizing your fat intake. Gram-for-gram, dietary fat has more calories than protein and carbs so it’s a macro that’s easy too overeat. But… not all fats are created equal so there’s important distinctions to be made between the three types of fat: saturated, monounsaturated and polyunsaturated. Also, dietary fat are a contentious subject, so today I’m gonna keep it simple and stick to 3 types of oils representing the three broad categories of dietary fats. I usually stick to just coconut oil for higher heat cooking and olive oil for salad or lower heat cooking. I’ll go into reasons below!
Who wouldn’t LOVE a healthy twist on the BLT classic? This salad jar is everything you love about the beloved bacon sandwich classic without all the carbs. Now, that’s a total win!
The trick to creating the perfect salad jar is to stack the dressing on the bottom and then layer wetter ingredients putting lettuce closer to the top of the jar. This keeps all of your ingredients fresher and you don’t have to worry about carrying the dressing around.
I always get asked if I eat out of the mason jar. I usually dump the jar onto a plate or bowl. The salad turns out great every time.
Here’s the full recipe:
1.5 tbsp. french vinaigrette
1/4 cup diced tomatoes
2 tbsp. chopped fresh parsley (optional)
1/4 cup diced cucumbers
1/4 – 1/2 avacado
1/2 cup romaine lettuce
1/2 cup cooked chicken breast
2 slices bacon
Pro tip: squeeze lemon on the avocado to help it last longer.
- Blog post used with permission from www.meowmeix.com
Who doesn't like fries? Let's not fool anyone here, baked fries aren't ever going to be on the same level as their fried counterparts. That said, these are a welcome addition to anyone's meal prep arsenal.
I cooked 8 oz of 97/3 lean ground turkey paired with 6 oz of sweet potato fries. I personally enjoy these just with the flavor god garlic lovers seasoning, but adding some healthy ketchup or barbecue sauce can take this meal to another level.
Skip the unhealthy crust and jump onto the cauliflower pizza craze. This combination of mozzarella cheese, Parmesan cheese, marinara sauce and basil will remind you of the pizza you ate growing up and make you forget that the crust is made out of cauliflower. Plus, you get to avoid all the processed ingredients found in most pizza crust.
This is what the crust looks like before you cook it.
Seriously though, drool at this combination of toppings, cheese and spices.Ingredients:
1 medium cauliflower head, cut into florets (or 1 bag cauliflower florets)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
4 cloves garlic, crushed with a garlic press (or finely chopped)
¼ tsp. dried oregano
Garlic Lovers Flavorgod Seasoning (optional)
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
2 large eggs
Nonstick cooking spray
¾ cup marinara sauce, no sugar added
4 oz. fresh mozzarella cheese, sliced
1/2 cup cherry tomatoes, cut in half
1/4 cup red bell peppers
1/4 cup orange bell peppers
1/4 cup yellow bell peppers
1/4 cup broccoli
Fresh basil leaves
Bonus: add cooked chicken and a little bit more Parmesan cheese.
1. Preheat oven to 350° F.
3. Place half of cauliflower in food processor/blender; pulse until cauliflower forms a paste or looks like cauliflower rice.
3. Add remaining cauliflower; pulse until cauliflower is smooth-ish.
4. Combine cauliflower, garlic, oregano, flavorgod seasoning, shredded mozzarella cheese, Parmesan cheese, and eggs in a medium bowl; mix well.
5. Place cauliflower mixture on a 12-inch pizza pan (or baking sheet) that is lightly coated with spray. Press down mixture until it’s medium thickened . Bake for 20 to 35 minutes, or until golden brown.
6. Top crust evenly with pizza sauce, sliced mozzarella cheese, and veggies (add chicken and Parmesan too) . Bake for 5 to 8 minutes, or until pizza sauce is bubbly.
7. Top with basil. Cut into 8 slices (or 4 if you like to eat a lot like me).
Seriously though, drool at this combination of toppings, cheese and spices.
21 Day Fix Portions: about 1 green, 1 blue per 1 slice (out of 8).
Blog post used with Authors permission.
This is the food we never wanted to eat as kids! Now we want to eat like this to stay fit. If you have a few meals a day that offer variety this can actually be a refreshing light meal. This is definitely a staple when it comes to cutting or leaning out.
I typically have 6-8oz of grilled chicken breast and 4 oz of broccoli with this meal. I really like to have this meal later in the day or before a workout, Basically anytime I don't want a heavy meal.
One of my preferences when reheating chicken breast is to limit the heating time and keep the container closed. It's really easy to overcook the meal. Since its already cooked remember that you are just reheating the meal, not cooking it. Hopefully that helps everyone to prevent dry chicken breast! Happy prepping fit fam!
8 oz of @flavorgod grilled chicken, and 4 oz of steamed broccoli. Want to get started meal prepping? This is a good place to start! Extremely low carb, low fat and high protein!
Meal break down (estimated):
Hi everyone! I'm Amir Cannon (Instagram @amircannon) I first started meal prepping after seeing a post on the Instagram fitness page from @eatcleanbro. It's been a part of my normal life since then. My 9-5 is in manufacturing, but I spend my free time staying fit, meal prepping and managing the @mealprepdaily Instagram page.