How to Prep High Protein Meals for Fat Loss in Under 1 Hour (Ingredient Prep Method) скачать в хорошем качестве

How to Prep High Protein Meals for Fat Loss in Under 1 Hour (Ingredient Prep Method)

🍔📕 Buy my recipe ebooks (100+ recipes for fat loss in one place) - https://themacrofriendlycookbook.com/... 💪🏻 Get coached by me to lose fat for good: https://itsdoabl.com/apply-now/ Hello gang! Welcome back. This is my weekly meal prep routine that sets me up for success all week. One hour on Sunday = sorted for fat loss meals that actually taste good. All recipes / methods / calories are down below. Enjoy friends! PROTEIN PREP: ➡️ CHICKEN PATTIES (223 kcal | 29g P | 1g C | 11g F | 0g fibre) 500g chicken mince 1 tsp paprika, salt, pepper, lazy garlic, lazy chilli 10g mayo 👩‍🍳 Method: Mix, roll into 9 balls, flatten in a hot pan, cook 5–7 mins per side until fully cooked. 🍽️ Serves: Makes 9 patties (3 patties = 1 serving) ➡️ CHIPOTLE BEEF MINCE (234 kcal | 25g P | 1g C | 14g F | 0g fibre) 500g 5% beef mince 2 tsp lazy garlic, lazy chilli, paprika, salt, pepper, mixed herbs 20g tomato purée + splash water 👩‍🍳 Method: Fry beef, add spices + tomato purée, cook until fully browned. 🍽️ Serves: 3 ➡️ GARLIC + HERB CHICKEN (183 kcal | 33g P | 0g C | 4g F | 0g fibre) 3 chicken breasts (approx 500g) 2 tsp lazy garlic 1 tsp mixed herbs Salt + pepper 👩‍🍳 Method: Bake or pan-fry until golden + fully cooked through. 🍽️ Serves: 3 --------------------------------------- CARB PREP ➡️ HIGH PROTEIN RICE (235 kcal | 6g P | 48g C | 2g F | 3g fibre) 150g dry rice Frozen mixed veggies 3 disks bone broth (I get mine from the frozen section in M&S) 300ml boiling water 👩‍🍳 Method: Cook rice in bone broth, stir in mixed veg. 🍽️ Serves: 3 ➡️ ROASTED SWEET POTATO (86 kcal | 2g P | 20g C | 0g F | 3g fibre) 300g sweet potato Salt, pepper, herbs 👩‍🍳 Method: Chop, season, roast at 200°C for 25–30 mins. 🍽️ Serves: 3 --------------------------------------- VEG PREP ➡️ ROASTED BROCCOLI (50 kcal | 4g P | 10g C | 0g F | 4g fibre) ➡️ ROASTED VEG (70 kcal | 3g P | 15g C | 0g F | 3g fibre) --------------------------------------- SAUCE PREP ➡️ CHIPOTLE YOGHURT SAUCE (28 kcal | 3g P | 2g C | 0g F | 0g fibre per 30g) 100g 5% Greek yoghurt 20g tomato purée 1 tsp paprika, salt, pepper Squeeze lime ➡️ GARLIC + HERB YOGHURT SAUCE (31 kcal | 4g P | 2g C | 0g F | 0g fibre per 30g) 100g 5% Greek yoghurt 10g roasted garlic Juice of ½ lemon Mixed herbs, salt, pepper ➡️ ’NDUJA + HOT HONEY YOGHURT SAUCE (34 kcal | 3g P | 4g C | 1g F | 0g fibre per 30g) 100g 5% Greek yoghurt 5g nduja 5g honey --------------------------------------- PROTEIN BOWLS 🌮 SPICY CHIPOTLE BEEF TACO BOWL (463 kcal | 33g P | 40g C | 17g F | 7g fibre) Protein: Chipotle beef mince Carb: Roasted sweet potato Veg: Salad + roasted stir fry veg Sauce: Chipotle yoghurt sauce (30g) Fat: 10g light cheese 🍚 CHOPPED GARLIC CHICKEN & RICE BOWL (579 kcal | 41g P | 56g C | 15g F | 9g fibre) Protein: Garlic + herb chicken Carb: High protein rice Veg: Roasted broccoli + salad Sauce: Garlic yoghurt sauce (30g) Fat: Seed topper (10g) 🍳 BREAKFAST POWER BOWL (463 kcal | 39g P | 34g C | 18g F | 7g fibre) Protein: Chicken patties Carb: Roasted sweet potato Veg: Broccoli + roasted stir fry veg Sauce: ’Nduja + hot honey yoghurt (30g) Let me know if you give them a go and if you want another version of this video with new ideas? See you next week, Betty x