Tag: meal prep recipes

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

Fit Recipes!

Free Recipe: Breakfast Sausage and Egg “Muffins” 

melaniewalessustainableliving

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/

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!, Uncategorized

Stick To Your Fitness Goals With This Easy Halloween Night Menu

melaniewalessustainableliving

Successfully navigate Halloween Night by meal planning and prepping these fun and festive family friendly meals.  

Enjoy some candy in moderation and stick to your fitness goals one delicious bite at a time. 

3 Minute Pumpkin Pie Protein Smoothie ~ Fill up on this before you go trick or treating.  

Click here for my previous blog post featuring the full recipe and macros.

Super Easy Slow Cooker Pumpkin Chili ~ Meal Prep this ahead so it is hot and ready for an easy dinner.

Click here for my previous blog post featuring the full recipe and macros.

5 Minute No Bake Crustless Halloween Candy Topped Protein Cheesecake ~ Enjoy some candy AND feel satisfied doing it!

Click here for my previous blog post featuring the full recipe and macros.

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find these high protein recipes 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!  These recipes are from Volume 1.

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

Fitness Tips

Start Meal Prepping Now With 2 Simple Prep Ideas

melaniewalessustainableliving

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

melaniewalessustainableliving

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

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: Quick and Easy Protein Packed Cereal 

melaniewalessustainableliving

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

Fit Recipes!

Free Recipe: Double Chocolate Fudge Protein Brownie

melaniewalessustainableliving

I stumbled across this perfect protein brownie recipe on accident!  I was trying to create something else utilizing canned pumpkin and chocolate and what ended up happening was that I made divine brownies instead!  The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through.🤤 

Makes 8 servings

Per 60g serving

135 calories 

9g protein

19g carbohydrate

3.5 fat

INGREDIENTS YOU’LL NEED

  • 2 eggs 
  • 75ml real maple syrup 
  • 75g nonfat Greek yogurt (unsweetened applesauce can also be used and works great!)
  • 140g canned pumpkin 
  • 25g cocoa powder 
  • 50g Chocolate Protein Powder of choice 
  • 25g all purpose flour 
  • 50g semi sweet chocolate chips (or mix and match any kind of baking chips such as milk, dark, white or peanut butter chips)
  • 5g baking powder 
  • 1/2 tsp ground pink Himalayan salt 

DIRECTIONS

In a mixer or by hand mix together the eggs, maple syrup, Greek yogurt, and pumpkin until smooth.

By hand fold in the cocoa powder, baking powder, and salt.

By hand fold in the protein powder.

By hand gently fold in the flour and chocolate chips until smooth and just combined. To not over mix!

Pour the batter in a parchment lined 8×8 baking pan and bake at 325 degrees for 22 minutes.

Remove from oven and allow to cool on a wire rack. The middle of the brownie should still be a bit gooey when you first remove it from the oven. It will further set as it cools.

Once cooled cut into desired portions and store in the refrigerator for up to 4-5 days.

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 Double Chocolate Fudge Protein Brownie recipe is included in Volume 1 as well as many more delicious and macro friendly sweet treat recipes for brownies, cookies, and so much more.

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

Fit Recipes!

Free Recipe: Dark Chocolate Chia Seed Pudding

melaniewalessustainableliving

Get your recommended per meal 30g of protein in this delicious dark chocolate pudding.  Also a great recipe for those of you new to meal prep!  Keep the calories lower by topping with your favorite fresh or frozen berries or cherries.  Also great topped with chopped walnuts for more of a brownie vibe.   

Serves 1 (fruit topping included)

345 calories

30g protein

39g carbohydrate

9g fat

INGREDIENTS YOU’LL NEED:

  • 125 ml 2% milk 
  • 15g chocolate whey protein powder of choice
  • 8g sugar free chocolate instant pudding mix 
  • 10g cocoa powder 
  • 10g monk fruit powdered zero calorie sweetener
  • 15g chia seeds 
  • Pinch of pink Himalayan salt
  • Optional Toppings:
  • 100g fresh or frozen berries or cherries

DIRECTIONS

Add all the ingredients to a small bowl and whisk together until smooth.  Top with optional fruit.

Refrigerate for at least 2-3 hours or overnight before enjoying. Stores for up to 2-3 days in the refrigerator.

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/

The bulk prep recipe version of this chia seed pudding is in Volume 1 as well as many more yummy and versatile quick and 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