How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)

HOW TO MEAL PREP
This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals.

**PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. There are 80 other Meal Prep Recipes on this Channel for you to try and or incorporate into your week.

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How To Meal Prep – Ep.2 – BEEF – https://youtu.be/olDA3Nos9JI

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HOW TO REHEAT MEAL PREP: https://youtu.be/6bfmefjupu4

HOW TO CALCULATE YOUR MACROS: https://youtu.be/APNQDlrUWWU

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HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have options.
1. Cut the recipe in half, or
2. Put 4 meals in the freezer and 3 meals in the fridge.
3. Take one out the night before and keep in the fridge to thaw.
4. Store the yogurt sauce in the fridge and add on after you’ve reheated.

HOW TO REHEAT

HOW TO REHEAT MEAL PREP VIDEO: https://youtu.be/6bfmefjupu4

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2. Reheat in a saute pan until food is hot.
3. Eat it cold 🙂

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If you will eat it cold, you can add the yogurt topping into each container. If you are going to freeze meals put yogurt in a separate container and place in the fridge then add on once it’s been reheated!

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BROCCOLI MIND BLOWING TRUTH BOMB:
The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.

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If you would like some information on our private nutritional coaching, shoot me an email at fitcouplecooks@gmail.com! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

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INGREDENTS

2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

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MACROS per container:
Protein: 42
Carbs: 32
Fiber: 4
Sugar: 3
Fat: 18
Calories: 458

*Macros may vary*
For best result put in the exact amounts you use into My Fitness Pal. =)
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Over 60 Healthy Meal Prep Recipes
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Macros
Shopping lists
Vegetarian options
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Written Recipe: https://classycookinwithchefstef.wordpress.com/2016/04/17/meal-prep/

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#MealPrep #HowToMealPrep #ChickenMealPrep