5 DAY MEAL PREP RECIPES WITH MACROS

BREAKFAST; Southwest Breakfast Frittata

Macros for Frittata + 1 C. Strawberries (1 serving):

394 Calories, 18g Fat, 20g Carbs, 6g Fibre, 11g Sugar, 34g Protein

INGREDIENTS

(5 SERVINGS)

• 1 Tbsp Coconut Oil

• 1 Yellow Onion, chopped

• 2 Capsicums, de-seeded and chopped (any colour is fine)

• 1 Jalapeño or not to hot chilli (de-seeded and finely chopped)

• 1/2 tsp Garlic, minced

• 500g Lean Ground Turkey mince or beef mince

• 1 Packet of Healthy Taco Seasoning (about 2 Tbsp worth) I like the mingle seasoning one from woolies

• 1 Cup Cherry or Grape Tomatoes, halved or cut into fourths

• 1/4 Cup Salsa Verde (or Regular Salsa)

• 10 Eggs

• 3 Tbsp Unsweetened Almond Milk (or any type of milk)

• 1 tsp Sea Salt

• 1/2 tsp EACH of Garlic Powder, Onion Powder, Black Pepper, and Paprika

• 1/4 Cup Nutritional Yeast

• Garnish with Cilantro (optional)

• 1 Cup Fresh Strawberries (as a side) (5 cups total)

INSTRUCTIONS

• Preheat oven to 180*.

• In a 10-12 inch pan, add the oil. Once heated, add the onion and capsicum. Saute until slightly soft and translucent. Then, add the jalapeño or chilli. Saute another 3-4 minutes. Next, add the minced garlic and saute 1-2 more minutes.

• Add the ground turkey or any lean mince meat to the pan with the sautéed vegetables and cook until fully done. About halfway through cooking the turkey, add the taco seasoning and continue cooking until done. Allow to cook without a lid to let most of the liquid evaporate. Drain any excess grease if using ground beef.

• Once turkey is fully cooked through, turn off the heat and stir in the cherry tomatoes and salsa. Set pan aside.

• For the egg mixture, in a large mixing bowl, add the eggs, milk, all seasonings, and nutritional yeast. Whisk until eggs are fully broken down and everything is fully combined. Pour egg mixture into the pan with the ground turkey mixture. Lightly stir it to make sure everything is evenly distributed.

• Place pan in the oven and let cook for about 25-30 minutes or until the centre is set and top is slightly golden in colour. Remove from oven and let cool for 10 minutes. Then, slice it into 5 roughly equal parts.

• To assemble your meal prep containers: Add one slice of the frittata to each container. Garnish with cilantro (optional). Add 1 Cup of strawberries to each container. ENJOY!

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SNACK: CHOCOLATE PEANUT BUTTER OAT BALLS (MAKES 17 BALLS)

• 1 Cup Powdered Peanut Butter or Powdered Almond Butter (if not trying to lose weight, use regular nut butter)

• 1/4 Cup + 3 Tbsp of Water

• 4 Tbsp Raw Honey

• 1/2 tsp Vanilla Extract

• 2 Tbsp Ground Flax Seeds

• Pinch of Sea Salt

• 1 1/4 Cup Old Fashioned Rolled Oats

• 5 Tbsp Chocolate Chips

Method:

• In a mixing bowl, add the powdered peanut butter and water. Whisk to combine. Then, add the honey, vanilla, ground flax seeds, and sea salt. Whisk until fully combined.

• Add the rolled oats. Toss to combine. Then, add the chocolate chips and continue tossing until everything is fully combined and oats are coated with the peanut butter mixture. Add mixture to fridge for 15 minutes to chill a bit.

• Scoop out about a tablespoon’s worth of the mixture, roll it into a tight ball, and place it onto a lined baking sheet. Repeat this process until all of the mixture is gone (makes about 17 balls). Place balls back in the fridge for 15 minutes to hardened a bit. Then, transfer them to a glass storage container. ENJOY!

Snack (1 ball): 95 Calories, 14g Carbs, 4g Protein, 3g Fat, 2g Fibre, 7g Sugar

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LUNCH: Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing

Serving Size: 1 full lunch (1 serving of taco bowl + 1 serving of dressing) Calories: 505kcal Carbohydrates: 15g Protein: 30g Fat: 39g Fibre: 9g Sugar: 3g

Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing (5 servings)

• 5 Salmon Filets (113g each)

• 1 Tbsp Avocado or Coconut Oil

• 2 Tbsp Taco Seasoning

For the Homemade Taco Seasoning:

• 1 Tbsp Chilli Powder

• 1 tsp EACH of Sea Salt & Pepper

• 1.5 tsp Cumin

• 1/2 tsp Paprika

• 1/4 tsp EACH of Garlic Powder, Onion Powder, Red Pepper Flakes, and Oregano

For the Cauliflower Rice:

• 1 Tbsp Avocado Oil

• 5 Cups Cauliflower Rice (if using the pre-made kind from the store, be sure to defrost in the fridge overnight)

• Sea Salt & Pepper, to taste

• Juice from 1/2-1 Lime

• 1/4 Cup Fresh Cilantro, diced

For the Purple Cabbage Slaw:

• 1/2 Head of Purple Cabbage

• 1/4 Cup Clean Mayonnaise

• Juice from 1-2 Limes

• Sea Salt & Pepper, to taste

For the Chipotle Lime Dressing:

• 1/4 Cup Primal Kitchen Avocado Mayo

• 2 Tbsp Coconut Cream (from a can of full fat coconut milk)

• Juice from 1/2-1 Lime

• 1/2-1 Tbsp Apple Cider Vinegar (depending on how tangy you want it to be)

• 1 Garlic Clove, minced

• 1/2-1 tsp Chipotle Powder

• 1/4 tsp Onion Powder

• Optional: 1-2 Tbsp Water to thin out the consistency, if desired

Sides for Fish Taco Bowl:

• 1/4 Cup Cherry Tomatoes, halved (for each container)

• 1/4 of an Avocado (for each container… wait to add the avocado until ready to serve)

Method:

• For the homemade taco seasoning, add all spices to a small bowl and mix to combine.

• Add salmon filets to a bowl, drizzle with 1 Tbsp of avocado oil and 2 Tbsp of the taco seasoning. Rub oil and seasonings on each side of the salmon filets. Bake salmon at 180* for 25-30 minutes or until done. *You can also pan fry the salmon filets.

• For the Cauliflower Rice, add 1 Tbsp of avocado oil to a large pan over medium heat along with the cauliflower rice. Cover pan and let cook until it reaches your desired texture, stirring occasionally to avoid burning. Once it reaches your desired texture, add in all remaining cauliflower rice ingredients and mix to combine. Set aside.

• For the purple cabbage slaw, cut cabbage into thin slices (see recipe video for reference) and transfer to a mixing bowl. Add all remaining slaw ingredients and mix until cabbage is fully coated with the mayonnaise mixture. Cover bowl and let marinate in the fridge.

• For the chipotle lime dressing, add all dressing ingredients to a bowl and whisk until it’s fully combined.

• Once everything is done, you can assemble your meal prep containers in layers starting with the cauliflower rice, slaw, salmon, and the cherry tomatoes. Add the avocado to the container when ready to serve. Add 2 Tbsp of the dressing to individual sauce cups for on-the-go eating.

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Dinner: Loaded Grain Free Hamburger Soup

491 Calories, 26g Fat, 31g Carbs, 9g Fiber, 9g Sugar, 33g Protein

LOADED GRAIN FREE HAMBURGER SOUP (5 SERVINGS)

• 1 Tbsp Avocado or Coconut Oil

• 1 Yellow Onion, chopped

• 3 Garlic Cloves, minced

• 500g Lean Ground Beef

• 200g Lean Ground Turkey (or ground chicken)

• 2 Tbsp Tomato Paste

• 3.5 cups Diced Tomatoes

• 3 Celery Stalks, chopped

• 3 Carrot Stalks, chopped

• 1 Cup Green Beans, chopped into 2 inch pieces

• 2 Cups Sweet Potatoes, cubed or low carb white potato

• 4 cups Beef Broth

• 1.5-2 Tbsp Italian Seasoning

• 1 tsp EACH of Sea Salt and Paprika

• 1/2 tsp EACH of Black Pepper, Onion Powder, Cumin, and Garlic Powder

• 2 Bay Leaves

• Toppings: 1/4 of an Avocado for each serving and freshly chopped parsley

Method:

• In a soup pot, add the oil and chopped onions. Saute until onions are translucent. Add in the minced garlic and saute 1-2 more minutes. Then, add in the ground beef and ground turkey. Cook until they have browned and are fully cooked through.

• Add in all remaining soup ingredients (except toppings). Mix to combine. Bring to a boil then reduce heat to low-medium and cover with a lid. Let simmer for about 25-35 minutes or until the vegetables are tender. Once done, give it a taste to see if you want to add more of the seasonings.

• To assemble your dinner meal prep containers: Evenly distribute the soup into 5 containers. When ready to consume, add 1/4 of an avocado and freshly chopped parsley (optional).

**APPROX 1700 CALS for breakfast, lunch, dinner and 3x snack balls