Tag: meal prep for fitness

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

melaniewalessustainableliving

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.

www.instagram.com/melaniewales.sustainableliving

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!

The Best Macro Friendly Lasagna Recipe For Meal Prep

melaniewalessustainableliving

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Super Easy Slow Cooker Pumpkin Chili

melaniewalessustainableliving

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.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

A Quick Beginners Guide to Routine Meal Prep

melaniewalessustainableliving

Start your new meal prep routine with these 3 easy steps.

1. Freeze ripe bananas for easy and quick protein smoothies.

2. Make a big soup with plenty of lean protein and veggies over the weekend for easy weekday lunches or dinners.

3. Make overnight oats daily for a grab and go breakfast or snack the following day.

Making many different items in bulk can be overwhelming.

Prep simple things like freezing ripe bananas for smoothies, or chop fresh veggies for salads.

Pick one thing to make in bulk to get you going.

Prep other single serve meals and snacks throughout the week as you go.

Then add more bulk prep as you gain more confidence.

Want to learn way more about meal prep? Want loads of delicious meal prep friendly recipes? My e cookbooks dedicated to helping you master the art of meal prep are available now. Click here to find out more. Subscribe to my newsletter for a discount.

The Art Of Meal Prep For Sustainable Living

My E Cookbooks Volume 1 and 2 are Now Available!!!

Join my mailing list to receive an exclusive discount code for 15% off.

Fit Recipes!

Free Recipe: Crockpot Chicken Chili

melaniewalessustainableliving

Forget to meal prep something this weekend? Not to worry. I’ve got you covered.🤗 Make this easy and versatile chili. Enjoy on its own, over rice, in a taco, as a burrito filling, and as dip for tortilla chips. Be creative and let this flavorful chili keep your meal times inspired and flavorful all week long!  

Makes 10 servings
Per 290g serving
200 calories
24.7g protien
21.9g carbohydrate
1.3g fat

INGREDIENTS YOU’LL NEED:

  • 932g boneless skinless fresh or frozen chicken breast about 4-5 chicken breasts. 
  • 170g tomato paste (1 can) 
  • 425g canned black beans (1 can) 
  • 300g fresh or frozen corn 200g diced onion (about 1 large)
  • 250g sliced fresh mushrooms 
  • 3 cloves garlic, minced 
  • 2 tsp ground pink Himalayan salt 
  • 30g taco seasoning 
  • 1 tbsp apple cider vinegar or juice of 1/2 lime 
  • 960 ml water (1 quart) 

DIRECTIONS
Add all the ingredients to a crockpot and cook on high for 4-5 hours or until chicken can easily be shredded with 2 forks. Shred chicken with 2 forks and stir chili well.

Allow to cool a bit before storing in the refrigerator for up to 5-6 days. Can also easily freeze portions.

Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chili recipe is in it as well as many more yummy and versatile bulk meal prep recipes including soups, pizza dough, and BBQ.

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Zesty Zatar Lemon Dressing

melaniewalessustainableliving

Bright and zesty with lemon this easy dressing also combines well with the complex flavors of Zatar seasoning. Perfect for any veggie salad, it also pairs well with Mediterranean favorites such as olives, feta cheese, and hummus. Also a great marinade for chicken, fish, or lamb.

Makes 12 Servings

Per 30g Serving

79 calories

.1g protein

3g carbohydrate

7.4g fat

Ingredients you’ll need:

180ml lemon juice

90ml olive oil

30ml honey

1/2tsp garlic powder

10g Lakanto zero calorie granulated sweetener

1tsp ground pink Himalayan salt

2g xanthan gum

5g Zatar seasoning blend

Directions:

Add everything to a blender or food processor (except the Zatar seasoning) and blend until smooth. Place in a storage container and stir in the Zatar seasoning blend. Keep refrigerated and enjoy within 10 days.

Pro Tip: Don’t skip the xanthan gum. It ensures the dressing will be smooth and well blended. It also keep the dressing from separating.

***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***

Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!

www.instagram.com/melaniewales.sustainableliving

Find my original cookbook here. As a thank you for your support, everyone who purchases Volume 1 will receive an exclusive discount on Volume 2.