I have many meal prep recipes that I cannot wait to share with you all! I have been on a weight loss journey, and I try to create low-calorie, high-protein meals that taste so good, you can hardly tell you’re eating healthier!
Below I have a recipe for breakfast, lunch, and dinner and they include ingredients, cost, calories/protein, and directions. I hope you all enjoy trying out these make-ahead meals!
Breakfast
Overnight oats (makes one jar)
Ingredients:
- Mason Jar
- Where to Buy: Dollar General
- Cost: $1
- Unsweetened Vanilla Almond Milk (128 grams)
- Brand: Silk Unsweetened Almond Milk, Half Gallon
- Cost: $2.86
- Low-fat Vanilla Yogurt (42 grams)
- Brand: H-E-B Select Ingredients Blended Low-Fat Vanilla Yogurt
- Cost: $2.39
- Vanilla Extract (5 grams)
- Brand: McCormick Pure Vanilla Extract
- Cost: $5.13
- Honey (10 grams)
- Brand: H-E-B Raw and Unfiltered Texas Wildflower Honey
- Cost: $4.10
- Rolled Oats (128 grams)
- Brand: Kodiak Cakes classic Rolled Oats
- Cost: $4.61
- Frozen Strawberries (56 grams)
- Brand: Central Market Sabrina Strawberries
- Cost: $2.86
- Frozen Blueberries (56 grams)
- Brand: Central Market Wild Blueberries
- Cost: $2.86
- Frozen Blackberries (90 grams)
- Brand: H-E-B Blackberries
- Cost: $ 2.55
Macros & Calorie breakdown:
- Unsweetened Vanilla Almond Milk
- Calories: 15
- Protein: 0g
- Low-fat Vanilla Yogurt:
- Calories: 32
- Protein: 1g
- Vanilla Extract:
- Calories- 0
- Protein- 0g
- Honey
- Calories- 28
- Protein- 0g
- Rolled Oats:
- Calories- 486
- Protein- 26g
- Frozen Strawberries:
- Calories- 22
- Protein- 0g
- Frozen Blueberries:
- Calories- 34
- Protein- 0g
- Frozen Blackberries:
- Calories- 36
- Protein- 1g
Total Calories: 653
Total Protein: 28g
Overnight Oats Directions:
1. Add all liquid ingredients into Mason Jar then mix thoroughly
2. Add rolled oats and mix thoroughly
3. Add frozen berries on top
4. Secure lid onto Mason Jar
5. Refrigerate overnight
6. Enjoy in the morning!
Lunch
Burrito with Brown rice
Ingredients:
- Ground meat (1.25 Pounds)
- Brand: H-E-B 96% Lean Ground Beef Extra Lean
- Cost: $6.92 (roughly)
- Onions
- Brand: H-E-B Diced White Onions (7 ounces)
- Cost: $2.55
- Jalapenos
- Brand: H-E-B Single Served Diced Jalapenos (3oz)
- Cost: $1.63
- Taco seasoning
- Your preference
- Fire roasted crushed tomatoes
- Brand: Multi Glen Organic Crushed Fire Roasted Tomatoes
- Cost: $1.32
- Black beans
- Brand: Bush’s Best Reduced Sodium Black Beans
- Cost: $1.03
- Canned corn
- Brand: H-E-B select ingredients Whole Kernel Corn
- Cost: $0.80
- Cheese
- Brand: H-E-B select Ingredients Reduced Fat Mexican Style Cheese, Shredded
- Cost: $2.86
- Brown Rice (225 grams)
- Brand: H-E-B Select Ingredients Long Grain Brown Rice
- Cost: $1.41
Macros & Calorie breakdown (estimate per serving):
- Ground meat
- Calories: 150
- Protein: 25g
- Onions
- Calories: 84
- Protein: 3g
- Jalapenos
- Calories: 23
- Protein: 2g
- Taco seasoning
- Your preference
- Crushed tomatoes
- Calories: 24
- Protein: 1g
- Black beans
- Calories: 66
- Protein: 4g
- Canned corn
- Calories: 14
- Protein: 0g
- Cheese
- Calories: 144
- Protein: 11
- Brown Rice
- Calories: 170
- Protein: 3g
Total Calories: 675
Total Protein: 49g
Directions for a burrito with rice:
1. Cook onions and jalapenos over a skillet until soft (with your favorite cooking oil)
2. While cooking onions and jalapenos, begin cooking brown rice in a rice maker (follow manufacture directions)
3. Add and cook ground meat (entire 1.25 pounds) thoroughly with the onions and jalapenos
4. Add your favorite taco seasonings to your liking and mix thoroughly
5. Add entire cans of crushed tomatoes, black beans, and corn
6. Lower heat to medium-high
7. Allow the food to come to a slight boil and cover for about 5-10 minutes
8. Once the liquid has evaporated from the pan, turn off the heat
9. Allow food to cool
10. Separate burrito bowl and rice into 5 equal separate containers
11. Add cheese to the top of each serving
12. Refrigerate until ready to reheat!
Dinner
Lemon Pepper Chicken with Squash and Zucchini
Ingredients:
- Ziplock Bag (1 gallon)
- Chicken Breast (1.25 pounds)
- Brand: H-E-B Natural Boneless Skinless Thin Chicken Breast (average size 1.59 pounds)
- Cost: $8.17
- Butter (2 tablespoons)
- Brand: I Can’t Believe It’s Not Butter! Light Spread (15oz)
- Cost: $3.07
- Lemon pepper (to your liking)
- Brand: H-E-B Select Ingredients Lemon Pepper Grinder
- Cost: $2.05
- Minced garlic
- Brand: Spice World Minced Garlic
- Cost: $1.93
- Zucchini and Yellow Squash (252 grams)
- Brand: H-E-B Yellow Squash and Zucchini Coins (1 pound)
- Cost: $3.07 (estimate)
- Olive Oil Spray
- Brand: Bertolli Delicate Taste Extra Light Tasting Olive Oil Spray
- Cost: $2.96
- Salt (to your tasting)
- Pepper (to your tasting)
Macros & Calorie breakdown::
- Chicken Breast (1.25 pounds)
- Calories: 167 (roughly, 6oz)
- Protein: 36g
- Butter
- Calories: 70
- Protein: 0g
- Lemon pepper
- Calories: 0
- Protein: 0g
- Minced garlic
- Calories: 0
- Protein: 0g
- Zucchini and Yellow Squash
- Calories: 252
- Protein: 33g
- Olive Oil Spray
- Calories: 0
- Protein: 0g
Total Calories: 489
Total Protein: 69g
Directions for Lemon Pepper Chicken with Squash and Zucchini:
- Open the Ziplock bag and place chicken breast inside
- Melt butter in microwave
- Add lemon pepper, minced garlic (1/4 of a teaspoon), salt, and pepper into the melted butter and mix
- Pour mixture into the Ziplock bag over chicken breast
- Close the bag and begin to massage the mixture into the chicken breast for about a minute
- Place chicken breast into air fryer (if cooking more than one chicken breast, do not overlap)
- Cook chicken at 380 degrees for 8-15 minutes FLIP HALFWAY
- Allow chicken to cool before storing in the refrigerator
- Place zucchini and squash in a clean Ziplock bag
- Coat zucchini and squash with Olive Oil Spray (hold about 3-5 seconds)
- Add minced garlic (1/2 tablespoon), salt, and pepper into Ziplock bag
- Close the bag and gently shake to coat zucchini and squash
- Pour zucchini and squash into air fryer basket
- Cook at 400 degrees and cook for 15 minutes (FLIP HALFWAY THROUGH)