Tag: meal prep tips

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

How To Master The Nutritional Content Of Your Own Recipes 

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As you dive into the world of meal prep take your own favorite bulk recipes including soups, stews, and baked goods and find out the nutritional content with the easy steps outlined below.

First, grab a notebook and keep it handy with a pen in your kitchen. 

Next, weigh out each ingredient you are using in your total recipe and jot that down. 

Then, decide the number of servings you want that recipe to be.

Divide each of the ingredients by the number of servings you have chosen. 

Those numbers and ingredients are what you will track in your food tracking app or log book. 

To figure out your portion of the prepared mixed meal to eat, weigh out the total cooked weight of what you made and jot that number down too. 

Divide that number by the number of servings. 

This is how much you portion to eat.

Make sense? 

It does take more effort up front, but the results from having accuracy in your portions and how much you are eating more then makes up for the effort. It also gets easier with practice. 

Some nutrition coaching apps like Carbon Diet Coach have a recipe function. You input all the ingredients and then add in the prepared weight of the food and voila. Pick any portion and it does the macro calculations for each unique serving for you. This is what I do.  I’ve been using Carbon since it launched in 2020!  I highly recommend. 

Find more meal prep tips, ideas, recipes and more in my e cookbooks.  This info comes directly from The Art Of Meal Prep For Sustainable Living 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

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

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

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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.