Tag: meal prep for beginners

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

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Just in time for Halloween!  Warm up with this chili after the trick or treating.  It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

For this recipe if you can open a can and chop an onion you can make this.  If there was ever a recipe to get you started on your meal prep lifestyle this is it.  It is delicious, high volume, high protein and full of flavor!  The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while  keeping the calories low.  Pumpkin is so versatile!  If you like my recipes and fitness tips remember to share!  We can all reach our fitness goals and enjoy the process too!❤️ 

Serves 8

For 1 serving (443g)

280 calories 

24g protein 

36g carbohydrate

7g fat

Ingredient’s you’ll need:

  • 1 can pumpkin (425g)
  • 1 can black beans (425g)
  • 1 can tomato paste (170g)
  • 1 large can diced tomatoes with chilis (794g)
  • 1 can beef broth (425ml)
  • Some jarred or canned salsa (300g) 
  • 2 tbsp chili powder (30g)
  • 760g ground lean turkey (93% lean)
  • 1 large onion chopped (400-500g)
  • 1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours.  Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili.  Allow to cool a bit before storing.  When reheating add some water to make it more high volume of you need.  Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume.  Enjoy within 5-6 days of preparing or store portions in the freezer for future meals. 

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

This Super Easy Slow Cooker Pumpkin Chili bulk prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

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Fit Recipes!

Free Recipe: Breakfast Sausage and Egg “Muffins” 

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Meal prep these yummy sausage and egg “muffins” for a quick and easy savory breakfast.  Great paired with toast, a bagel or in a wrap. Or enjoy on their own for a low carb high protein meal.  Use a silicone muffin pan for non stick baking and they are even easier!  (Make sure to use a cooking spray so they don’t stick to the pan if you are not using a silicone muffin pan.) 

Makes 12 servings

Per muffin 

145 calories

13g protein

2g carbohydrates

10g fat

Ingredient’s you’ll need:

  • 12 large eggs
  • 12 small Turkey or chicken breakfast sausages
  • 120g shredded mozzarella cheese
  • +salt and pepper to taste

Directions: 

Preheat your oven to 375 degrees Fahrenheit.  

Each muffin is 1 egg lightly whisked, 1 small sausage sliced, and 10g of shredded cheese + salt and pepper.  Once you have filled your muffin pan, bake for 15-20 minutes or until cooked through and lightly golden on top.  Allow to cool before storing in the refrigerator for up to 3-5 days.  Make as little or as much as you need!  

Find this high protein breakfast recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 2.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

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Fitness Tips

The Best Meals and Snacks For A Fat Loss Diet

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The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.

Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.

In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.

It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.

Next is a list of some of my favorite meals and snacks to include in a fat loss phase.

  • Air Popped Popcorn seasoned with grated parmesan cheese and garlic powder
  • Fresh Fruit such as sliced apple dusted with cinnamon
  • Frozen Fruit such as mixed berries sprinkled with cocoa
  • Hearty Soup or Stew packed with a lean protein source and loads of vegetables
  • Huge Salad filled with a variety of vegetables, a lean protein source, and a light dressing
  • High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
  • Fruit And Protein Smoothie containing a scoop or two of flavored protein powder and frozen strawberries and bananas

I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!

Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

They contain all the recipes I have personally created and used consistently to lose fat, build muscle, and keep off over 140 lbs for years!

Find me on Instagram for more recipes, fitness tips, and meal ideas.
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Fit Recipes!

Great Snacks For Losing Fat

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When it comes to a successful fat loss phase, sticking to a calorie deficit is a must.  These 2 low calorie snacks help curb cravings and increase satiety with their bright and refreshing flavors and volume.  

Fat Loss Snack #1: Savory Salsa and Fresh Veggies

Use any low calorie salsa (check label and avoid any with added sugar) as a dip and fresh sliced veggies as “chips”.  I especially love a spicy salsa during fat loss phases to help curb appetite even further. Veggies that work great with salsa include sliced cucumbers, peppers, carrots, and celery.  About 50 calories for 1/4 cup of salsa and 100g sliced veggies.  

Great paired with chicken and cheese quesadillas made using low carb wraps for a complete low calorie and high protein meal. 

Fat Loss Snack #2: Light and Sweet Berries in Jello

Using flavored sugar free jello and any combo of berries prepare the jello according to box directions and stir in 250g of berries.  Set in the refrigerator overnight or for 4-6 hours.  About 130 calories for a huge bowl!  

Great paired with greek yogurt for a complete low calorie and high protein meal. 

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

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    Fitness Tips

    Start Meal Prepping Now With 2 Simple Prep Ideas

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    Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.

    Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.

    Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.

    Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.

    Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    Easy Protein Packed Frozen Yogurt Recipe

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    Make your own protein packed frozen yogurt using the Ninja Creami.  This is one of my favorite recipes that I’ve come up with based on my simple protein creme  recipes.  

    Mix and match protein powders and pudding mixes, crunchy and fruity mix ins, use cocoa, cinnamon, or other flavorings and spices to create an endless variety of flavor combos.

    Like so many of my recipes use this as a jumping off point and get creative.  

    Once you try it you will never go back to store bought frozen yogurt!  

    Serves 1-4 (calories and macros will vary slightly depending on the ingredients you use)

    Calories and Macros for the whole thing 

    500 calories
    70g protein
    45g carbohydrate
    4g fat

    INGREDIENTS YOU’LL NEED:

    • 300ml 1% milk
    • 300g non fat greek yogurt
    • 40g protein powder of choice
    • 20g sugar free fat free instant pudding mix
    • 30g monk fruit granulated zero calorie sweetener

    DIRECTIONS:

    Add all ingredients to a blender and blend until smooth.  (Don’t have a Ninja Creami?  Add ice when bending and enjoy like this as a thick milkshake.) Pour into a Ninja Creami container.  Freeze for 24 hours.  Using the Ninja Creami blend using the light ice cream function.  Blend again using the re spin function.  Add mix in’s, if using, and use mix in function.  Enjoy right away!  

    Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed frozen yogurt. 

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    My simple high protein protein creme recipes can be found in Volume 2 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cookies, cheesecakes, frostings, and so much more!

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    The Best Macro Friendly Lasagna Recipe For Meal Prep

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    This lasagna is one of my staple dinners. Using simple ingredients and a few key swaps to cut back on the calorie load of a typical lasagna it is an amazing option that the entire family will enjoy. Made in bulk, it is still delicious when reheated during the week. 

    Meal planning and meal prep is a huge part of my weight management success. I plan each week what my meals are going to be and their portions. Then I grocery shop and prep ahead of time for those meals. 

    To keep and maintain my results I continue to set myself up for success on a daily basis. It’s those moments when we feel tired and hungry that we make the easiest and fastest choice. For me, that used to mean carry out or having extra snacks while waiting on my main meal to come together. However, planning and preparing ahead makes the fastest and easiest choice also the best choice for my health and fitness goals. 

    The recipe for my Macro Friendly Lasagna is from the Bulk Meal Prep section of my e cookbook “The Art of Meal Prep for Sustainable Living Volume 1”. 

    The recipe pages are taken straight from the cookbook. Free recipe below. Give it a try and see what you think!

    I wrote my cookbooks so I could have all my go to recipes in a convenient location to make choosing what to meal prep each week easier. But I am excited to be able to share them with you too. This way you have plenty of easy and delicious recipes to help you reach and maintain your own fitness goals. 

    If you want over 120 more of my recipes in two convenient E Cookbooks check out my website for details on how to get your own copies.  Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Here is a review for Volume 1. 

    “Melanie has managed to put together an amazing collection of recipes which are not only macro friendly and easy to make, they are incredibly delicious! This recipe collection is a must have for anyone. Every recipe is easy to make, full of flavour and fits into my lifestyle! Thank you Melanie for sharing all your wonderful creations!” -Wendy D.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

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    Fit Recipes!

    Free Recipe: Quick and Easy Protein Packed Cereal 

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    Try this quick and easy protein packed cereal when you don’t feel like cooking, have no meal prepped food, or are super busy.

    By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.

    Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. 

    However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. 

    Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal. 

    Once you try it you will never go back!

    Serves 1 (calories and macros will vary slightly depending on the ingredients you use)

    364 calories
    29g protein
    48g carbohydrate
    6g fat

    NGREDIENTS YOU’LL NEED

    • 175ml 2% milk
    • 100g fresh or frozen berries
    • 30g protein powder of choice
    • 30g cereal of choice 

    DIRECTIONS

    Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!

    Need some more fun and delicious recipes and meal ideas to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    The Best Low Calorie Sauces and Condiments

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    Healthy whole foods do not need to be boring and plain. Keep my top 5 everyday sauces and condiments on hand so you can always add flavor, texture and variety to your meals without loads of excess calories.

    • Yellow Mustard
    • Monk Fruit Granulated Sweetener
    • Sugar Free BBQ Sauce
    • Dill Pickles
    • Hot Sauce

    Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks. “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

    Fitness Tips

    Easy Fit Family Meal: Same Meal Prep 3 Different Meals

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    Here I share a real world example of how my family of 3 created an easy fit family meal using the same meal prepped foods (chicken, potatoes, hard boiled eggs and salad dressings, along with fresh salad veggies, spices and condiments) and created 3 different meals by making small adjustments to accommodate our own unique goals, taste preferences, and portion needs.

    Do you ever feel like because the members of your household do not have the same fitness goals as you that you struggle to stay consistent with your own nutritional goals?

    Or that you have to cook an entirely separate meal for yourself which can be time consuming and exhausting? 

    It’s okay and completely normal to have different goals, taste preferences, and portion needs as the other members of your household.  You can still eat well without additional time and hassle and reach your fitness goals by making small adjustments.  

    These meals are also pictured above.

    Meal Option 1:  Roasted chicken and potatoes seasoned with sugar free BBQ sauce, mustard, hot sauce, and spices without added oils.  Big salad with light ranch dressing and a whole hard boiled egg.

    Meal Option 2:  Olive oil roasted chicken and potatoes seasoned with regular BBQ sauce and spices and a mayo dipping sauce on the side.  Small salad with vinegar and olive oil dressing and a hard boiled egg yolk.

    Meal Option 3: Chicken and cheese quesadilla w/ ketchup.  Sliced veggies and light ranch dressing.  Hard boiled egg white with mustard.  Olive oil roasted potatoes lightly seasoned.

    Need loads of fun and delicious recipes perfect for meal prep to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving