How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)



This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals. **PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!

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FULL WEEK MEAL PREP: https://youtu.be/rdJ8PGuLwDc

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Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8

Want that awesome grill pan? This is the one we have: http://amzn.to/24rH8tY

You can get that amazing 2 sided cutting board here: http://amzn.to/1ST5KtF

Need a scale to measure your food? This is the one we have: http://amzn.to/1SvHDiu

Splatter screen: http://amzn.to/1s0oHPp

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HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have 2 options.
1. Cut the recipe in half, or
2. Put some meals in the freezer. Take one out the night before and keep in the fridge to thaw. Store the yogurt sauce in the fridge and add on after you’ve reheated. Reheat in a covered saute pan. Or eat cold 🙂

If you will eat cold, you can add the yogurt topping into each container. If you are going to freeze meals or reheat them out of the fridge, set the yogurt topping aside in the fridge and add on once it’s been reheated!

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BROCCOLI MIND BLOWING TRUTH BOMB:
The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.

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If you would like some information on our private nutritional coaching, shoot me an email at fitcouplecooks@gmail.com! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

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2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

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MACROS per container:
Calories: 487
Fat: 9
Carbohydrates: 40
Protein: 45

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Written Recipe: https://classycookinwithchefstef.wordpress.com/2016/04/17/meal-prep/

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