Meal Prep Grocery List

So I wanted to change things up. I didn’t want the bland chicken and veggies I always have. Making different types of foods for make it better for me to keep eating healthy. Here is a grocery list I found that has helped me create some delicious meals. This is for 5 days worth of food and 4 meals a day. I’ll post up recipes as well.

GROCERY LIST

PROTEIN AND DAIRY

  • 6.5 lbs Chicken Breast
  • 2.32 lbs Lean Ground Turkey
  • 1 carton Eggs (omega-3)
  • 1 carton Liquid Egg Whites
  • 16 oz Cottage Cheese
  • 1 small bag shredded Mozzarella

CARBS

  • 2.75 lb Sweet Potato
  • Instant Oatmeal
  • Quinoa shell pasta
  • Honey Sticks*
  • Dried Papaya*

FATS, SAUCES

  • Naturally more Peanut Butter
  • Two 6 oz cans Tomato Paste (low sodium)
  • 1 can Chicken Broth

    PRODUCE

    • 1 bundle Spinach
    • 4 colorful Bell Peppers
    • 4 Roma Tomatoes
    • 1 bundle Cilantro
    • 2 Zucchini
    • 1 bundle Asparagus
    • 1 small carton Strawberries
    • 1 small bag of Limes
    • 4 Granny Smith Apples
    • 1 bag steamed Corn (frozen)
    • 1 Red Onion

    SUPPLIES

    • BPA-free food storage containers. You can generally find these at Walmart stores for 5 for $3.
    • Mini, disposable foil pans
    • Sandwich bags
    • Airtight containers

     

Thanks to Fitmencook.

 

 

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So let’s talk about Svetol; Svetol is natural plant extract of decaffeinated green coffee rich in active components. There have been many studies conducted that show Svetol helps better weight management, in other words if you use Svetol supplementation 2 to 3 times a year you will notice a body fat decrease. In a human study over 60 days, subjects taking 400 mg of Svetol daily saw more weight loss, greater reduction in BMI, and more improved muscle/fat ratio when compared to placebo subjects.

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To learn more about Super Citrimax visit http://www.interhealthusa.com/Ingredients/Super-CitriMax.aspx

This is just May Product spotlight. By the way I am huge advocate of eating healthy and staying active, by no means do I condone supplementation replacing your life. Supplementation is what it means, it supplements what you already have going on in your life naturally. It’s that little extra push that keeps you going on the those days where you can’t anymore. Stay active and eat healthy people!

 

Easy Protein Pancakes

Hey Fitfam,

I just recently learned an easy protein pancake recipe from @videomeals on instagram.

1 serving=

1 egg

1 banana

1 scoop of your favorite protein

Here is the video on how to do it and if you don’t already follow me on instagram, do so! I post a recipes, workouts, tips etc. My username is @ruthlessphysique

Video for Protein Pancakes

 

Craving something sweet?

If you are craving something sweet and filling I would recommend trying my recipe for an Oatmeal Mocha Cappuccino Peanut Butter/Banana Shake!! It’s a long name but you can taste all the flavors!!

1 scoop Optimum Nutrition Mocha Cappuccino Whey Protein

1 1/2 tablespoon of peanut butter (whatever you would like, if you are geared more towards the healthiest, I would suggest home made peanut butter)

1 small banana

1 bag of instant oatmeal

1/2 cup unsweetened almond milk

1/2 cup cold water

1 1/2 tablespoon of plain Greek yogurt

Blend it and you got a taste of mocha peanut goodness with a hint of banana and chewy texture! It’s delicious.

 

Image

*not my photo, found on the internet to show how good the shake is. enjoy.

Easy Peasy, Healthy Stuffed Bell Peppers!

Hey there, I have been following a few fitness blogs and they always talk about their stuffed bell peppers so I decided to give mine a try. I do follow people’s recipes but usually I improve with flavoring because I am very particular about flavoring. This is my recipe for stuffed bell peppers. I did this as a meal prep so I bought 5 big green bell peppers so I can eat each as a meal.

IMG_20130517_221646

There is a picture for you guys. Here are the ingredients.

5 big green bell peppers by big I mean a good size

ground turkey as lean as possible, all I need was one of those boxes they sell packaged at ralphs, I do not use the ones that come wrapped like a sausage.

tomato sauce, this depends on your taste I bought the biggest can they had. I also suggest making a home made tomato sauce.

Cup of veggies, pick what you want. I used corn, mushrooms, green beans etc.

1 to 1 and a half of chicken broth, or stock, once again depends on how much flavor you want. try not to make it too salty. I used chicken stock.

Directions:

Put your bell peppers in boiling water for 5-7 mins to make them soft. Cut around the top to take out the middle part. Take them out and put them aside. Next put your chicken stock, veggies, ground turkey, a bit a salt in a bowl and cook it all together till the turkey meat is not pink anymore. Once that is done turn off the heat and add the tomato sauce. Set your oven to 350 degrees, and start putting the stuffing in the bell peppers, stuffing meaning your turkey meat. I put some tomato sauce in my pan then put the bell peppers on top and filled them up. Once I did that I sprinkled some Parmesan cheese on the top of each bell pepper. You’re done! Pop it in the oven and set it for 30-35 mins. Good luck!