My Weekly Meal Prep! I made Alex’s meals along with mine, it turned out really well! Baking instructions and macros below
Baking instructions below:
– Red Potatoes: Bake at 350 degrees for about 50 – 60 minutes.
– Broccoli and Asparagus: Bake at 375 degrees for 20 minutes.
– Salmon: Bake at 375 degrees for 18 minutes.
– Chicken Sausage: 350 degrees for 35- 40 minutes.
– Pork Tenderloin: 425 degrees for 15 – 20 minutes.
Meal Breakdown below:
– 6 oz. Marinated Salmon
– 1 cup Long-Grain Rice
– 1 – 1 1/2 cup Asparagus
– Extra Virgin Olive Oil
– 1 Chicken Sausage
– 2 – 3 oz. Seasoned Pork Tenderloin
– 5 oz. Red Potatoes
– 1 cup Broccoli
– 1/2 tbs. Extra Virgin Olive Oil
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550g (19.5oz) of chicken breast
550g (19.5oz) of fresh fish
425g (15oz) tinned tuna
125g (4oz) raw almonds
1.5kg (3lbs) sweet potatoes
2kg (4.4lbs) green peas
1kg (2.2lbs) frozen blueberries
Preheat oven to 200C or 400F
To make baked sweet potatoes, wash and scrub, prick all over with fork and spray with olive oil. Bake for 50 minutes.
To make sweet potato medallions, slice your sweet potatoes and sprinkle with chilli powder, cumin, pinch of cloves and salt and pepper. Spray with olive oil and bake for 35 minutes.
Tenderise your chicken breasts with a meat mallet until they are 1cm thick.
Squeeze fresh lemon juice (from half a lemon) and sprinkle BBQ chicken seasoning and dried mixed herbs over chicken breasts. Prick all over with a fork.
Sear on a hot griddle pan for around 5 minutes on each side until there are no pink bits in the middle. Try not to overcook them.
Wrap chicken breasts in tin foil for 5 to 10 minutes to rest.
Squeeze fresh lemon juice (from half a lemon) and sprinkle fish seasoning (sage, rosemary, garlic, onion and oregano) and sesame seeds over the 4 white fish fillets.
Cook fish in a hot pan in coconut oil for about 3 minutes on each side until fully cooked through.
Boil frozen peas for couple of minutes. Drain and place half of the peas in a blender.
Add handful of rocket leaves, 1 tablespoon natural peanut butter, 1 tablespoon norganic soy mayonnaise, salt and pepper and blend.
SWEET POTATO TUNA MIX
Cut the baked sweet potatoes in half lengthways and scoop out some of the flesh.
Spray empty sweet potato boats with olive oil and bake for further 15 mins in oven.
Season the scooped out sweet potato with salt and pepper, add norganic golden soy mayonnaise, dash of tabasco hot sauce and a dash of apple cider vinegar (or caramelised balsamic vinegar).
Add tuna and peas and mix.
And that’s a wrap folks! Now go forth and food prep like a champ!!!
Have a successful food prep everybody!
Every weekend take a few hours to do some healthy food prep for the week. My menus vary week to week, but in this video I show you guys the basics of how I like to set up my fridge for a week of clean eating.
Check it out and let me know what you think down in the comments below.
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