I meal prep for myself, boyfriend, and my mom. This week is beef stew with a cauliflower/potato mash and roasted broccoli, jerk chicken lettuce wraps with corn salsa and Goya Mexican rice, salads, and knock off Starbucks egg white spinach feta wraps. I'm doing 1600 calories and usually I'm left with about 200-300 calories after prep for protein shakes or a snack, but this week it's roughly 500 due to what I made. I also over made some things which resulted in calories going down per serving. (Sodium is high for the jerk chicken just because I didn't adjust in the app the amount of seasoning I used considering this is macros for one portion vs the 12 I made.
Recipes:
Beef stew:
https://www.burnthefatinnercircle.com/public/High-protein-low-calorie-beef-stew.cfm
I opted for potato mash instead of potatoes in the stew. Also did fresh herbs instead of dry.
Jerk chicken:
Chicken breast
Newman's own jerk seasoning + Caribbean jerk seasoning (I did a blend for some smokiness) abt 1/4 tbs or adjust to taste
Olive oil spray
Romaine hearts
1: Cube the chicken breast before seasoning. Mix chicken and seasoning together until evenly coated.
2: on medium to medium high heat, put the chicken in a hot pan until fully cooked
3: assemble
Rice:
Goya Mexican rice chicken flavor
Corn salsa (12 servings for about 1 tbs or so)
3 Roma tomatoes
1/2 white onion
1 bunch of cilantro
3 heads of corn
2 tbs champagne vinegar
Lemon juice to taste
Cut everything up and mix together in a bowl
Egg white spinach feta wraps:
Egg beaters egg whites
Sun dried tomatoes
Spinach
Mission carb balance whole wheat tortillas
Reduced fat feta
Part skim mozzarella
Recipe I used (above is the substitutions I made from the original recipe) : https://laurenfitfoodie.com/copycat-starbucks-spinach-feta-wrap-recipe-double-the-protein/
by Moondinos
1 Comment
For the mash I used about 8 red skin potatoes and a bag of cauliflower florets. Boiled and then mashed with about a table spoon of 2% milk, garlic, salt, and pepper. I did about 100g for my servings so in my batch I had enough for about 20 servings. Obviously these servings can be adjusted for macro needs 🙂 the calories are tailored to what I specifically need when I do bulk cooking with soups, mash, etc.