Meal Prep

Here are a collection of some of my favorite recipes. All are nutrient-dense and taste delicious!

BLUEBERRY COCONUT PROTEIN MUFFINS

INGREDIENTS:

  • 1 cup shredded unsweetened coconut

  • 1/3 cup coconut flour

  • 6 egg whites

  • 1/2 cup unsweetened apple sauce

  • 1 mashed banana

  • 2 scoops vanilla protein powder

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1 tsp ground cinnamon

  • 1 1/2 tsp pumpkin pie spice

  • 1/8 tsp sea salt

  • 2 tbsp truvia

  • 1 cup blueberries

DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Line muffin pan with paper liners.
3. Combine all ingredients and mix until well combined. 
4. Using a tablespoon, scoop an even amount of batter into prepared muffin pan.
5. Bake for 25 minutes or until a toothpick comes out clean.


Makes 8-12 muffins. This recipe was inspired and based on a recipe by Lauren Haas. Check out her website!

Rosemary & Lime Salmon

INGREDIENTS:

  • 1 pound wild caught salmon

  • 2 limes, thinly sliced

  • 8 sprigs fresh rosemary

  • 1 tsp Flavor God Lemon & Garlic seasoning

  • sea salt and pepper, to taste

DIRECTIONS:

  1. Preheat oven to 400 degrees.

  2. Season salmon with sea salt, pepper and Lemon & Garlic seasoning.

  3. Place lime and rosemary under and on top of the salmon.

  4. Bake for 15 minutes.

Protein-Packed Blueberry Banana Bread

   

 

 

 

INGREDIENTS: 
🔹2 ripe bananas, mashed
🔹¾ cup of oat flour
🔹¾ cup vanilla whey protein powder
🔹1 cup of 0% fat Plain Greek yogurt
🔹⅓ cup @muscleeggs Cake Batter
🔹¼ cup of unsweetened applesauce
🔹1 TBSP stevia
🔹2 teaspoons of pure vanilla extract
🔹1 teaspoon of baking soda
🔹Pinch of salt
🔹⅓ cup blueberries
🔹¼ cup dark chocolate chips (optional)

DIRECTIONS:
1. Preheat oven to 375 degrees.
2. Add all remaining ingredients (except blueberries and chocolate chips) to bowl and mix well.
3. Prepare an 8x8 baking pan with cooking spray or coconut oil.
4. Evenly place batter in pan and mix in the blueberries and/or chocolate chips.
5. Bake for 20 to 25 minutes or until a toothpick pulls clean when tested.

Mango-licious Tilapia

Tilapia is a flaky, lean white fish that is known for its wide variety of associated health benefits including its ability to help reduce weight, boost overall metabolism, strength your immune system and speed up repair and growth throughout the body. It is also high in protein and low in calories and fat, making it the perfect protein for dinner.

With health benefits like those, clean eating enthusiasts use tilapia as a go-to protein throughout the week. It can be flavored a million ways to satisfy your palette. 

Meal prepping can be a long and tedious process. Therefore, I try my best to keep the recipes simple, quick and most importantly delicious. Oven-baked tilapia topped with fresh, citrusy mango salsa is a light and satisfying dish. 

And luckily, this mango salsa only has five ingredients. Easy, peasy!

5-Ingredient Mango Salsa

mangotilapia
  • 2 ripe mangoes, peeled, pitted and diced (about 3 cups)
  • 1 small red onion, peeled and diced
  • 1-2 jalapenos, seeded and diced
  • 1/2 cup chopped fresh cilantro, loosely packed
  • juice of two limes

Mix all ingredients in a small bowl. For the best flavor, allow to refrigerate for a few hours.

DIRECTIONS:

  1. Preheat the oven to 425°F.
  2. Place the tilapia in a foil lined 13x9-in. baking dish. Squeeze lime juice over the fish. Sprinkle with pepper, FlavorGod Lemon & Garlic seasoning, and a pinch of sea salt. 
  3. Bake, uncovered, for 10-15 minutes or until fish flakes easily with a fork. 
  4. Allow to cool.
  5. Serve with the mango on top.

 

 

Chocolate Chip Pumpkin Protein Bites

Protein-packed sweets are a staple in my home, and with the addition of pumpkin, a super food, how can you go wrong? These protein bites are a quick treat to make and even faster to eat.

INGREDIENTS:

  • 2 scoops vanilla protein powder
  • 1/2 cup pumpkin puree (or canned pumpkin)
  • 1 TSP pumpkin pie spice
  • 1 TSP cinnamon
  • 4 TBSP honey/agave
  • 1 1/2 cups quick oats
  • 1/4 cup mini semi-sweet chocolate chips

DIRECTIONS:

  1. In a large bowl or food processor, mix the pumpkin, protein powder, spices and honey/agave. 
  2. Stir in chocolate chips and oats.
  3. Roll heaping tablespoonfuls into balls.
  4. Freeze for 2 hours. Store in airtight container in the fridge.