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. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!

——————
——————
FREE MACROS GUIDE DOWNLOAD:

FULL WEEK MEAL PREP:

WHY WE USE COCONUT OIL:

HOW TO REHEAT MEAL PREP:

HOW TO CALCULATE YOUR MACROS:

——————
——————

FOLLOW ON INSTAGRAM FOR DAILY UPDATES !!!

Let’s be friends!
INSTAGRAM:
FACEBOOK:
SNAPCHAT: fitcouplecooks
TWITTER:
PINTEREST:

——————
——————

MEAL PREP CONTAINERS:

GRILL PAN This is the one we have:

CUTTING BOARD:

FOOD SCALE:

Splatter screen:

Coconut Oil:

Rubber Tongs:

Garlic Press:

Adam swears by these knives:

Our cookware:

2 cup glass measuring cup by Pyrex:

MCT oil, we love this one now!:

——————
——————

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:

Just go to: add whatever you would like to the cart and during checkout, enter the coupon code: “fitcouplecooks” so that YOU can get 20% off!!! WOOOOO!!!
2. Reheat in a saute pan until food is hot.
3. Eat it cold 🙂

——————
——————

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!

——————
——————

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.

——————

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.

——————

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

——————-

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. =)
————–

Our 12 Week Meal Plan – Meal Prep Cookbook is NOW Available for Pre Order
Over 60 Healthy Meal Prep Recipes
12 weeks of plans Includes (Breakfast, Lunch & Dinner)
Macros
Shopping lists
Vegetarian options
Pre Order HERE
or Ask us a question in the comments =)

Written Recipe:

—————-

source

37 COMMENTS

  1. You look familiar… did you by chance appeared to a Hellthy Junk Food Video? 🤔
    Nice video btw… Thanks! 👍🏻👏🏻

  2. wow !! I am totally stoked . U made a great video by explaining how u cooked your foods, and the measurements. It was my first time watching this and I am going to subscribe.:)

  3. Just made this chicken with garlic and lime because it's what I had, thought to myself big whoop big deal…. it's SO GOOD! Will be making it again for sure!

  4. Thats a sharp ass knife you got there.. Sliced up that chicken so easily. I always have to use the scissors because my knife fails to do its job.

  5. Wash board yeah and so do people NOT rinse chicken off with cold water any more as opposed to taking it directly from packaging to prep or preparation

  6. 1/6/18: I bought your book a week ago, I've ordered the FitPack containers, I'm going to exercise at home; videos, my stairs, or just dance around like a spaz cuz no one's watching anyway. Starting weight: 220. Goal weight: 178 by this July, my birthday….

    No more unused gym memberships, expensive trainers, diet videos, Weight Watchers, Nutrisystem (I love good, clean food too much). I want simple, quick and structured because I don't cook, and you guys make it look doable and easy. I'll see you back here in 7 months!

  7. That looks so good I want to start meal preping but just for lunch as that's when I'm more likely to pig out on rubbish food at work

LEAVE A REPLY