Chicken Quinoa Cacciatore Bowls
- 2 large chicken breasts
- 1 cup uncooked quinoa
- 1 can diced tomatoes
- 1 red pepper
- 1 green pepper
- 1/2 white onion
- 1 package white mushrooms
- 2 tsp garlic powder
- 1 tsp thyme
- 1 tsp oregano - 2 cups chicken broth - mix diced tomatoes, spices, and chicken broth in a bowl. Cut up chicken and veggies and put them in a 9x13 casserole dish (spray with Pam). Sprinkle uncooked quinoa over veggies and chicken then pour the diced tomatoes and broth over the mixture. Cover with foil and bake at 375 degrees for 30 min, uncover and bake for for an addition 15 min.
• serves 5 - 305 cals - 8.9g fat - 24.5g carb, 27.8g protein
Today I woke up and told myself "it's going to be a good day" and against all odds I plan to accomplish that exact feeling, against all odds. No longer will I let my excuses stop me from achieving the things I have imagined to be possible. Slowly I have been moving forward but with a sense of fear holding me back and I don't like that. I'm stronger than myself and so are you! Believe in yourself, believe in your strength and your weaknesses because that makes you, be your own gift of happiness. Don't be afraid to fail, use those stepping stones as as life lessons for the time to come. Aim to be greater than yesterday and if you hit a standstill, recollect and continue forward. You can do it.
1 945 minutes ago
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Don’t mind my super unattractive lunch today 🙈 kept it super super simple this week for meal prep because I have a short week at work for the holiday 💃🏻 I cooked up a package of my fave Asiago red pepper chicken sausage and cooked up some cauliflower/broccoli mix in the oven! I had a handful of my new favorite dill pickle almonds and a little sugar free ketchup to dip 😍 food does not have to be complicated to be healthy. I prepped this for the week in about an hour and I don’t have to worry about lunches 🤗✨💪🏻
Step up your brunch game with our favorite shakshuka recipe. Click link in profile for full recipe. ——————— 📌 Sign up for our newsletter and save 10% off your first order! ———————
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Want to know something really fun? This time next week, all of my meal prep challengers will have their entire week of dinners done! Already planned, prepped, and ready to go for their week ahead. Oh! And all of the in under an hour. 🙌
🙅♀️They won't have to rush around when 5pm hits and they just had a long day at work
🙅♀️They won't have to worry about what to make when their kids are restless, and they are tired
🙅♀️And they definitely will not be doing any last minute google searching with all the groceries they already bought, and have no plan for.
The Free 5 Day Meal Prep Challenge begins next week, and if you'd like to already have a plan in place for the week, get yourself signed up!🙌
We will be kicking off the party on Sunday, Nov 25th at 10am EST I'll be hosting a LIVE Meal Prep Workshop to show you the step by step process to making a whole week of dinners in just 60 minutes, which is added bonus of signing up for the challenege!
Plus! The doors the the Virtual Studio Membership will be opening up again very soon, which will help you keep implementing healthy meals and workouts into your week.🙌 check out my #instastories for the details on that!
But first- get yourself signed up for the FREE 5 day meal prep challenege! I'd hate for you to miss out on alm this meal prep excitement!
💥link in bio to save your spot!💥
Meal Prep for the next few days(keeping it simple)....keeping the carbs low so I can indulge Thanksgiving...been dreaming about Peach Cobbler and Banana Pudding..... #mealprepsunday#prethanksgivingdiet#gonnaeateverythinginsight
Boiled Eggs and Turkey Sausage
Broiled Salmon and Sauteed Broccoli
Chicken Thighs and Sauteed Broccoli
Just some meal ideas from my last two weeks of meal prep... ✅ Chicken sausage, roasted veggies and rice
✅ Chicken Caesar salad (Pro tip: put a paper towel in the container to absorb moisture, keeps the lettuce fresher longer)
✅ Egg roll bowl with turkey and roasted soy potatoes ✅ Chicken Caprese Pasta Salad ✅ Spaghetti squash lasagna bake (not pictured)
I feel like I’ve gotten a little lazy lately and trying to pick easier things to make but hey they still taste good and make my week so much less stressful when we have healthy prepared meals to eat!
*Happy Macro-Hack Monday Everyone! *Today's Macro Trick is using Sweet Potato as a Sweetener!
*Sweet Potatoes are Commonly Used as a Carb-Filled Side Dish, But They Can Also Be Transformed Into a Sweet Treat.
*There is Only ~6 Grams of Sugar Per 1 Cup of Sweet Potatoes, But Their Flavor Fools You Into Thinking It Must Have More.
*They Are A Great Source of Fiber and Contain Tons of Vitamins & Minerals.
*Sweet Potatoes Can Be Used In Many Paleo/Vegan Baked Goods and the Base Item of a Parfait. *My Plate Contains Half a Roasted Sweet Potato (Bake on 400 for ~30 Minutes Wrapped in Foil.), 0% Greek Yogurt Mixed with PB Fit & a Sprinkle of Cinnamon. A Drizzle of Agave and Flaxseeds Are Also Tasty Additions. *Feel Free to Warm Up the Sweet Potato Prior To Adding Other Ingredients or Eat It Cold. Trust Me, It is DELICIOUS!
LET'S GET IT
2 212 hours ago
It’s lunch time.... Boneless skinless jerk chicken thighs, garlic mashed potatoes with cayenne pepper and broccoli 😋😋 Doing a meal prep on Sundays will be the deciding factor in fat loss. Burn calories in physical activity, do not cut calories drastically! You will fuck up your METABOLISM!! If you can’t lose the fat you know what you’re doing wrong. If you need help hit me up... No crash diet, good healthy tasting food!! #foodporn#healthyrecipes#mealprep
Casein Protein Waffles with Grilled Peaches for Breakfast and Flank Steak Fajitas from The Meal Prep Manual-60 Minute Meals for Lunch 😎
The casein waffles are a go to snack of mine but they also work for a breakfast. I make these fresh when I want to eat them, I don’t think they meal prep very well. All you need for these is 1/4 cup water, 1 scoop of casein protein (not whey, not pea, casein), and 1 egg white. Beat the egg white and mix everything together and put it in a waffle iron. If you want to see a video of how to make them, I have a story highlight saved on my page. A lot of the carbs in this recipe come from the syrup. You could cut a lot of the calories by omitting it and replacing it with a homemade jam. The grilled peaches are optional as well and kind of just a nice touch. Why grill them? I don’t know because it looks nice 🤷♂️ I don’t think grilling makes them taste any better or worse. .
The Flank Steak Fajitas are from The Meal Prep Manual- 60 Minute Meals. I updated my website last night to give you a preview of the recipes in my cookbooks. If you click on the book covers on the front page it will open a new page that shows all of the recipes included in that book. All 3 books are different. I’m often asked what the difference is between the 3. Each has 30 recipes that are different from the recipes in the other 2 books. .
17 15232 hours ago
How to make breakfast for a week ft. a frittata 🥚🥬🥕🍳
1. Chop bell peppers, spinach, and green onions into muffin sheet or mini loaf pan. -be sure to oil sheet/pan first
2. Cook breakfast sausage and it to the veggie mix.
3. Add eggs and egg whites to the mix.
4. Cook at 350 degrees for 25-30mins or until edges start to brown.
*note, getting a mini loaf pan makes this process 10x easier!
Meal prepping for vegan chili, mashed potatoes, roasted veggies, salad, sautéed tofu, and fruit salad. Roughly $60 for the week. Not too shabby 👍🏻
(Not including my protein powder and a vegan roast for thanksgiving)
Need to warm up? Stop in and grab our loaded baked potato soup for lunch. Delicious & packed full of protein. 🤤
3 423 hours ago
Quick + easy quinoa taco bowls, anyone? Seriously so easy to make and so delicious!
🔅Protein — Grass-fed ground beef sautéed with Penzey’s fajita seasoning and a little water + salt to taste (I make a lb. at a time ~4 servings)
🔅Grains — Tricolor quinoa made per the directions on the package (about 1/3-1/2 cup in bowl)
🔅Veggies — 1 finely chopped organic romaine heart + salsa (1 can drained sweet corn, 1 can black beans — drained and rinsed, 1 can diced tomatoes, 1/2 yellow onion diced, and a 1/2 teaspoon of minced garlic — mix together and season w/ s+p to taste)
🔅Fats — Avo + @primalkitchenfoods ranch
Who loves this prep as much as I do?? 🤤
What's a Monday without #foodprep?
This week's prep was made in 3 hours! Sometimes, you just don't have time to spend hours in the kitchen. So, if you looking for tips and shortcuts, comment below
What's on the plate?
M1: Protein Shake (Not Shown)
S1: Greek Yogurt + Almonds + Apple
M2: Ground Turkey + Spinach + Sweet Potato
S2: Peppers + Salsa
M3: Jasmine Rice + Shrimp + Broccoli + Black Beans
22 3006 days ago
Mealpreps help you control portions, train you to eat healthier and cleaner and it's perfect for people who are always on the 🏃🏾♀️. If you can't find time to put the right food in your system, dedicate just one day to prep for the week or send me a email at [email protected] or DM and I'll send you a custom plan. You'll body will thank you later 😁
What's on the menu
First Row: Taco Salad
Second Row: Snack Box
Third Row: Apple + Almonds
Fourth Row: Grilled Chicken + Brown Rice + Peppers + Asparagus
Fifth Row: Pineapple + Greek Yogurt
27 4051:54 PM Nov 5, 2018
Sometimes, we all need a little motivation
People always ask me how long I been mealprepping and I never have a precision answer.
I usually just scroll down my page and find one of my first few posts and tell them I been prepping since this picture. 😁
Then, I realize how far I've come, and great things do happen with some dedication. So, before you let your mind give you a million excuses why you can't do something train your mind to show you how you will do it.
Calories 2119 (P 114 C 325 F 73)
24 3689:49 PM Oct 11, 2018
All done ✅
18 27710:59 PM Sep 17, 2018
Lately, a lot of people been asking me how I eat all my food, and trust when I tell you it’s not easy. Sometimes, it is a matter of figuring out what works for you. Back in January I made mention I was use a timer, and I still do.
Now, I'm grouping meals together especially if I know it might be a hectic day. So, I’ll eat M1 + S1 together wait about 6 hours later eat M2 + S2 together, and continue it for the rest of the day. For me it has been working, and I plus it gives your body a break from processing food every 2-3 hrs.
What’s on the menu?
M1: Protein Smoothie (not shown)
S1: Green Apple
M2: Red pepper + Chickpeas + Quinoa over a bed of Spinach
S2: Tomato Cucumber Salad + Boiled Eggs
M3: Lentil Bean Pasta + Spinach + Shrimp
S3: Grapefruit + Almonds (not shown)
21 46011:21 PM Jul 2, 2018
M1: Banana Protein Shake (not shown)
S1: Greek Apple
M2: Chick Pea Pasta + Peppers
S2: Cucumbers + Unsalted Raw Almonds
M3: Ground Turkey + Pepper + Brown Rice -
26 37311:16 PM Jun 4, 2018
Finally! Two weeks without foodprepping felt like a lifetime, but I won't lie it definitely felt great! Plus, I got to try a lot of different restaurants, and I love to eat, but you can see that already 😁
41 7351:35 AM May 22, 2018
Popular Instagram Photos
Not gonna lie, this photo makes us want to spend our sunday meal prepping.
chicken and veggies foil packs by @gimmedelicious
2-3 boneless skinless chicken breasts, cut into 1-inch pieces
1 large zucchini, chopped
2 cups broccoli florets
1 bell pepper, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon EACH garlic powder, cayenne pepper, paprika, ground, oregano, black pepper, salt
Pre-heat oven to 450F. Cut 4 sheet of foil into long rectangles (about 12''x12''). Set aside.
Combine all the ingredients in a large bowl. Spoon mixture evenly onto the 4 foil sheets. Fold and seal foil.
Place foil packs on a cooking sheet and bake 20-25 minutes.
75 42002 days ago
🔥😋 #mealprepsundays Pick of the week! Tag a friend that needs to start meal prepping!
Tis the time for Meal Prep. 🤗🤗
BBQ Shrimp + Limey Avocado Salsa Meal Prep Bowls 🌞🔥🥑 This combo is so darn tasty and SATISFYING...plus, it comes together FAST! So, make it for lunch or dinner today, double the recipe, and store the extra servings - so your next few days are simpler! }
makes 4 servings
2 pounds large shrimp, deveined and peeled
2 cups cherry tomatoes, cut into quarters
1 large avocado, pitted and chopped
4 green onions, chopped
2 fresh limes, juiced
1 handful fresh cilantro leaves, chopped
1 Tbsp avocado oil, or extra virgin olive oil
sea salt and freshly ground black pepper
lime wedges, to garnish
2 cups cooked brown rice
for the BBQ spice mix:
1 Tbsp. smoked paprika
1 tsp ground cumin
1/2 tsp cayenne powder
1/2 tsp garlic powder
1/4 tsp sea salt, or to taste
In a large glass mixing bowl place shrimp and BBQ seasoning ingredients and gently stir well to combine.
Set aside for just a few minutes.
In another bowl, add chopped tomatoes, avocado, onions, cilantro, lime juice, sea salt and pepper. Very gently toss to combine.
Heat oil in a large skillet over medium-high heat. Add shrimp and cook for 1-2 minutes on each side or until they've turned pink and form a nice lightly charring in spots as pictured.
Add 1/2 cup cooked brown rice to each bowl or meal prep container.
Then divide the cooked shrimp and avocado salsa equally, and nicely among the 4 bowls, or meal prep containers as shown.
Serve immediately, or refrigerate for up to 3 days. ========
👉 Follow & Tag @mealprep.andchill and #mealprepandchill to get featured!
👉 SAVE this post to reference later!
🍴 Via: @fitmrsfats
41 340215 hours ago
Weight Loss vs Weight Gain with Steak Burrito Bowls from page 54 of The Meal Prep Manual- 2nd Edition eBook. I haven’t made these in a hot minute and I think it’s about time to revisit this recipe for me this week 😎
Burrito bowls are one of my favorite dishes for meal prep. They check all of the boxes for what makes a good meal prep dish. Reheats well ✅ Stores well ✅ Tastes great ✅ Easily customizable ✅ Makes everyone in your office jealous ✅ Honestly, The last point there may be the best part about this meal. .
On the weight gain side there is more steak and more rice. Another good way to add calories would be with beans. If you can handle the extra volume then keeping the amount of peppers the same is certainly OK but I prefer to lessen them because I don’t like eating that much food. They are so low in calories that it won’t change too much. On the weight loss side is a smaller serving of rice, smaller serving of steak, and a larger serving of the peppers. Filling your dish with low calorie high volume foods will help you stay full for longer and that can be all the difference when you’re trying to lose weight.
Because of Thanksgiving this week you will probably only need to prep for three days so make sure you are accounting for that when you cook tomorrow. If you cook a lot of food this Thursday for Thanksgiving you might not even have to cook for next week because you’ve already done you’re prepping. I’ll see if I can think of some fun ways to spicen up the leftovers to make them meal prep friendly. .
69 46952 days ago
What are you snacking on today? Tired of spending all your money on the Starbucks Eggs and Cheese Protein Box? Well, you can make your own! These Healthy Make Ahead Snack Boxes are inspired by Starbucks and are so easy to make at home! (Bonus: they make for great as kids meals!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Find the recipe "Healthy Make Ahead Snackbox" on the blog now, link in bio @CarmysHungry ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
79 21575 days ago
🍗 Easy Chicken Fajitas😍
Would You Make This? Tag someone who loves healthy food! 👇🏽
Follow @easy.healthy.eats 🌱
Follow @easy.healthy.eats 🌱
Follow @easy.healthy.eats 🌱
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
The BEST chicken fajitas are so quick to throw together! Chicken gets marinated in the best juicy lime marinade, then seared for that unmistakeable crisp-charred outer edge! Serve with onions and bell pepper strips!
Servings: 4 people
Author: Karina @cafedelites
- 2 tablespoons fresh squeezed lime juice
- 2 tablespoons oil
- 1 large garlic clove, minced
- 1 1/2 teaspoons ground cumin
- 1 teaspoon salt
- 1/2-1 teaspoon ground chili (adjust to your desired spice preference)
- 1 tablespoon fresh chopped cilantro (optional)
- 1 1/2 pounds (650 grams) chicken thighs, skinless and boneless
- 3 large bell peppers (or capsicums), cut into strips (I use green, red and yellow)
- 1 red onion thinly sliced
- 2 avocados, peeled, seeded and sliced
- In a large shallow bowl, combine lime juice, oil, garlic, cumin, salt, chili and cilantro; mix together. - Add the chicken thighs and If time allows, let marinate for 30 minutes.
- Heat a large skillet or pan (12-inch | 30cm) on medium-high heat until smoking. Add a drizzle of olive oil to lightly coat the bottom of the pan. Sear the chicken on both sides until golden, charred and cooked right through (about 8 minutes per side, depending on the thickness of your fillets).
- Flip them a couple of times while cooking so they get a nice even char.
- Transfer chicken to a warm plate, loosely tent with foil and let rest. - Add the peppers and onions to the skillet (drizzle with a little extra oil only if needed), and cook until the onion is soft and the peppers are slightly charred and cooked to your liking. Season with salt and pepper.
- Slice chicken into strips.
- Serve with warmed tortillas, chopped cilantro and sliced avocado (plus your desired fillings).
11 18624 hours ago
Confused about if you want to supplement a protein? Well.. which one!?
@themealprepmanual has your answer! 🔥
Are you curious about when to use Whey Protein vs Casein Protein? Ever since I’ve been using Casein more in my recipes I’ve been getting a ton of questions about these two protein powders.
Whey and Casein protein supplements each have their place in our diets. They are both milk proteins. When you take the carbs and fat away from the milk you are left with curds and whey. The curd is the casein protein.
Whey protein is quick digesting, making it the preferred protein for after a workout. You’ll be able to get the amino acids from the protein metabolized faster than with Casein. Because it is quicker to digest, it is great to take in the morning when you are fasted. The protein intake will turn on muscle protein synthesis after it has been downregulated during your sleep. Whey protein is considered to be anabolic meaning it promotes the synthesis of complex molecules (muscle).
Casein protein is slow digesting. When we consume it and the protein interacts with our stomach juices, it folds over itself and globs together creating a larger bolus. It’s globular nature makes it take longer to digest than whey. The longer digestion time means that the metabolism of amino acids will be stretched out over a long period of time. When is this good? It’s fantastic for night time or when you know you won’t get to eat for a period of time. The slower release of amino acid will keep their levels high in your blood for a longer time. Casein is considered to be more anticatabolic meaning it is muscle sparing rather than building. Casein is also very filling, making it great for weight loss and meal replacement.
83 28312 days ago
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