https://www.youtube.com/embed/bj2PXI2hwZs
hey y'all! welcome back to my channel
if you are new here my name is kayla and welcome so today's meal prep menu is
designed for those of you who want very easy meal options designed for
maximum fat loss for a full five day work week so that's going to include
breakfast lunch and dinner and i intentionally made it to where the
recipes are very easy to whip up they contain minimal ingredients but
at the same time they're very nutritious so it's going to be great for
those of you who are very busy and maybe you only have about an hour a
week to prep your meals if that's you then you definitely want to watch
today's video and i designed this specific meal prep
menu to be about 14 to 1500 calories per day
which is usually great for women trying to lose weight so if you're a man trying
to lose weight then feel free to double some of these
recipes and i would say about 1800 calories per day is great for men
who are trying to lose weight but for a woman usually around 14 to 1600 is the
ideal number that you want to get in per day now over
on my blog i'm going to list all of the breakfast lunch and dinner recipes so
that you can print them off in addition to that i'm going to list a
couple of my fat bomb snack recipes in case you do want to include some
snacks during the day now keep in mind that if you include the
fat bombs that'll take your calorie count
up to about 16 to 1700 calories per day so you know feel free to rotate maybe on
some days you want to just do the breakfast lunch and dinner
for about 14 to 1500 calories and then one day you may want to include a fat
bomb as a snack that'll take you up to about 16 to 1700
calories depending on how many fat bombs you have and i'm going to
include all of the nutritional content over on my blog so you can count it up
yourself and by the way all of the meals that we're prepping today
are going to be grain free and dairy free all right
let's get started for breakfast i'm making my protein chia pudding
and i love chia pudding because it's so easy to put together
and it's also very filling so i'm going to start by adding 3 tablespoons of chia
seeds to each mason jar followed by 3 4 cups of unsweetened
almond milk per jar now chia seeds are great because they're
high in fiber and they also contain a decent amount of
nutrients like calcium magnesium phosphorus and manganese plus
they're loaded with antioxidants and of course
they're a great healthy fat that contains a good amount of omega-3 fatty
acids so next i like to add a scoop of
pasture-raised collagen protein powder this is great for your hair
skin nails leaky gut and i also like to add a little bit of a sweetener
and feel free to use whatever sweetener you like today i'm keeping it low carb
with monk fruit sweetener but sometimes i'll add stevia or even
raw honey go ahead and mix that up and i'm going
to add some cacao powder to two of these jars
just to switch the flavors up throughout the week and by the way cacao is a great
source of magnesium and it gives you a natural boost of
energy all right now i'm going to let these sit for about 15 minutes while i
prepare lunch okay so for lunch i'm gonna be
making my paleo fiesta chicken burgers with sauteed cauliflower rice and
vegetables so starting with the chicken burgers i'm gonna chop
one bell pepper along with some fresh cilantro and in a mixing bowl let's add in one
and a half pounds of ground chicken three tablespoons of
taco seasoning and the chopped bell pepper and cilantro
go ahead and mix that all up until all of the ingredients are fully
incorporated and you'll want to separate this into
five equal parts and then form it into patties
then i'm going to add two tablespoons of coconut oil to a skillet over medium
heat and just cook those burger patties on
each side until they're fully cooked through now while those are cooking i'm going to
go ahead and chop up my vegetables for the cauliflower rice now technically
you can choose whatever vegetables you want but today
i'm going to be using a red bell pepper green bell pepper
and zucchini once those are chopped let's go ahead
and add three tablespoons of coconut oil to a large skillet over
medium heat then i'm gonna add in the chopped
vegetables be sure to stir them around just to make sure that they're all fully
coated with the oil and then you're just gonna let those
saute until they're slightly soft and of course don't forget to go flip
your burgers and allow those to continue cooking
once the vegetables are slightly soft i'm gonna add in five cups of frozen
cauliflower rice now i'm going to be using the frozen
cauliflower that's already been riced from the grocery store just to speed
things up but you can certainly rice your own cauliflower using a food
processor now if you are going to be using frozen
cauliflower rice be sure to put the bag in the refrigerator the night before
to let it defrost go ahead and mix that all up and don't forget
to season the vegetables with sea salt and pepper
and just continue to let that saute until the cauliflower rice reaches your
desired texture alright so once the chicken burgers and
cauliflower rice mixture is done go ahead and remove those from the
stovetop and you can begin transferring them to your meal prep containers
i'm going to start with the cauliflower rice mixture followed by the chicken
burger patties and by the way i will link my favorite
glass meal prep containers for y'all in the description box below and lastly
i like to top each container off with about 1 4 of an avocado and usually
i'll add the avocado the morning of so it doesn't turn brown but for the
sake of this video i'm going to go ahead and add the avocado to each container
now oh and by the way these lids have this
little top that you can pop open for ventilation
which i think is a very cool feature all right so your lunch is fully prepped
for the week i'm gonna set this aside and now that the chia pudding has been
sitting for about 15 to 20 minutes i'm going to give them one more stir
just to make sure all the flavors are thoroughly mixed in
and then i'm going to add some of my favorite toppings today i'm going to add
raw pumpkin seeds i'm going to add some cacao nibs to the
chocolate chia puddings and some unsweetened shredded coconut
of course feel free to get creative with whatever toppings you like
and now i'm just going to seal the lids and set the chia pudding aside
and at this point breakfast and lunch are fully prepped
and now it's time to prep dinner all right for dinner i'm going to prep some
steamed sweet potatoes and broccoli along with some wild caught salmon and
organic chicken thighs so i'm going to start by peeling my
sweet potatoes and then i'm just going to roughly chop them
now of course you can steam your sweet potatoes the traditional way on a
stovetop you can even bake them in the oven but currently my
favorite way to steam my vegetables is with my ninja foodie because it's
just so fast and easy so all you do is you add the rack that
comes with the ninja foodie you fill it with about two cups of water
and then you just spread the potatoes out evenly onto the rack next you're going to secure the pressure
cooking lid set the valve to vent and then choose the steam option and i'm
going to steam mine for about 13 minutes and then just press start and while the
sweet potatoes are steaming i'm gonna go ahead and prepare
my two salmon fillets two nights out of the week i'm gonna have salmon
and so i'm gonna add one tablespoon of coconut oil to a skillet over medium
heat then i'm just going to season the salmon
with some sea salt some pepper and dried rosemary feel free to add
whatever seasonings you like and just continue to cook the salmon on
each side until it's fully cooked through
and while the salmon is cooking i'm going to go ahead and chop about five
cups of broccoli so that way it'll be ready to steam once the potatoes are
done and going back to the salmon i'm just
going to continue to cook that and it really doesn't take long for salmon to
cook you want to make sure that you don't
overcook it because salmon can dry out very easily
and once the salmon is done i'm just going to remove it from the stove top
and set it aside and now that the potatoes are done i'm
just going to remove the pressure cooking lid
and transfer the potatoes to a baking sheet and then i'm going to season them
with some sea salt and pepper and now i'm going to steam the broccoli
the exact same way i'm going to add two cups of water
spread the broccoli evenly onto the rack and steam it for about 10
minutes and remember to keep the valve on vent and while the broccoli is steaming the
last thing i'm gonna prep is the chicken thighs
so in a mixing bowl i'm gonna season the chicken with some black pepper
sea salt garlic powder and paprika go ahead and rub those spices into the
chicken until they're fully coated and i'm just going to cook the chicken
in the ninja foodie as well using the pressure cooker setting
now you can also bake the chicken or you can even cook them in a skillet and once
the broccoli is done steaming i'm going to transfer it to a plate and
now i'm going to invert the rack to where it's sitting up higher and i'm
going to place the chicken thighs evenly onto the rack don't forget to add one cup of water i'm
going to secure the pressure cooking lid set the valve to the seal position and
i'm going to choose the pressure setting on high
and i'm going to cook that for 15 minutes
and once the chicken is done it's time to prep our containers so i'm going to
add the two salmon fillets first followed by the chicken thighs along with the sweet potatoes and the
broccoli go ahead and seal the lids and that's it
y'all all of your meals are prepped five days of
breakfast lunch and dinner and it only took me about an
hour and don't forget i'll have all of these recipes over on my blog the
link will be in the description box below
but that's it i am fully stocked and ready for the week
well all right y'all that is it for today's video if you enjoy these meal
prep videos and you want me to make more of them
be sure to give this video a thumbs up comment below if you give this meal prep
menu a try let me know how you like it and of course feel free to share this
video with your friends and your family who are also looking
for some healthy meal prep options um don't forget to
like this video subscribe if you haven't already oh and also
you can tag me in your recipe photos over on instagram
i love seeing y'all recreate my recipes and i'll even give you guys a shout out
on my stories but anyway that's it for today y'all
i'll see you in the next video bye
