Boujee Tuna Prep

The best tuna salad recipe out there…BET!
You need:
2 cans (20oz.) Canned Tuna
1 cup olive oil based mayo
1/2 cup chopped celery
1/2 cup shredded carrots
1/2 cup sunflower seeds
1 lime or lemon
2 T minced jalapenos
2 T minced sundried tomato
1T garlic powder
1/2 T onion powder
1/2 tsp. ground black pepper
3/4 tsp. salt

Drain and rinse tuna well!

This is where I get my meal prep containers 🙂
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5 Healthy PASTA SALAD Recipes | Back-To-School 2017

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Tortellini Salad
Dressing:
1 tsp Italian seasoning
2 tbsp red wine vinegar
3 tbsp olive oil
Salt and pepper to taste

Salad:
4 cups tortellini, cooked and rinsed with cold water
2 cups baby spinach, roughly chopped
½ cup salami, diced
½ cup olives, sliced
½ cup artichoke hearts, chopped
1 cup baby bocconcini

In a small bowl, whisk together dressing ingredients and set aside. To assemble salad, toss all ingredients together and pour over dressing.
Enjoy!

Tuna Salad
Dressing:
½ cup plain yogurt
½ lemon, zest and juice
1 tbsp dill, chopped
2 tsp prepared horseradish
Salt and pepper to taste

Salad:
4 cups pasta shells, cooked and rinsed with cold water
1 red pepper, diced
1 can tuna, drained and flaked
¼ cup green onion, chopped
¼ cup parsley, chopped

In a medium sized bowl, whisk together dressing ingredients and set aside. To assemble salad, toss all ingredients together and dress with yogurt dressing.
Enjoy!

Crunchy Noodle Salad
Dressing:
1 tbsp sesame oil
1 tbsp soy sauce
2 tbsp rice wine vinegar
2 tsp agave
1 garlic clove, grated
½ tsp ginger, freshly grated
1 tbsp oil

Salad:
3 cups vermicelli noodles, cooked and rinsed with cold water
½ cup red cabbage, shredded
½ cup cucumber, julienned
½ cup carrot, julienned
¼ cup green onions, sliced

In a small bowl, whisk together dressing ingredients and set aside. To assemble salad, toss all ingredients together and drizzle with dressing.
Enjoy!

Veggie Fusilli
Dressing:
½ lemon, juiced
1 tbsp dijon mustard
½-1 garlic clove, grated
3 tbsp olive oil
Salt and pepper to taste

Salad:
4 cups fusilli, cooked and rinsed with cold water
2 cups broccolini, cut into 1 inch pieces and steamed
1 cup radicchio, thinly sliced
1 cup baby bocconcini
¼ cup basil, chopped

In a small bowl, whisk together dressing ingredients and set aside. In a large bowl, toss all ingredients together and pour over dressing.
Enjoy!

Bruschetta Pasta Salad
Dressing:
1 tbsp balsamic vinegar
½-1 garlic clove, grated
2 tbsp olive oil
Salt and pepper to taste

Salad:
4 cups linguine, cooked and rinsed with cold water
1 cup tomatoes, diced
¼ cup red onions, finely diced
¼ cup basil, chopped
Parmesan for garnish

In a small bowl, whisk together dressing ingredients and set aside. To assemble salad, toss all ingredients together and pour over dressing. Garnish with freshly grated parmesan.
Enjoy!

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Another meal prep video! 🙂 This is what I do twice a week! I talk about it more in detail on my blog! So please check it out!

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Healthy Lunch Meal Prep Ideas | How I stay fit at school&work!

4 healthier option meal prep ideas for school or work lunch breaks! These recipes are some of my favorite foods turned into a healthier alternative! Feel free to swap out whatever you would like to make it suit your dietary needs! Each recipe has a vegan friendly recipe as well! Enjoy!

————————————————————————————

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————————————————————————————

RECIPES:

1.
“BUILD YOUR OWN” PIZZA BOX: BBQ CHICKEN RANCH PIZZA
NON-VEGAN
4 oz 99%fatfree Seasoned Grilled chicken cut up
1 serving Fat Free Shredded Mozzarella Cheese
2 tbsp of STUBB’S original bbq Sauce
2 tbsp BOLTHOUSE FARMS Greek yogurt classic ranch
3 cut out circles of FLATOUT flatbread Multigrain w/ flax flavor
1/2 apple cut up on side
MACROS – calories:366 | fat:6g | Carb:63g | Protein: 45g

VEGAN
4 GARDEIN Chicken Tenders diced up
CHAO vegan cheese creamy original/tomato cayenne flavor (1 slice shredded)
2 tbsp STUBB’S original BBQ sauce
1 tbsp JUST ranch
3 cut out circles of FLATOUT flatbread Multigrain w/ flax flavor
1/2 apple cut up on side
MACROS: Calories: 496 | fat: 22.5g | carbs: 52g | Protein: 25g

2.
TACO SALAD
NON-VEGAN
1 cup shredded lettuce
4 oz 97% fat free Ground Turkey
1/2 cup black beans
5 black olives diced
2 tbsp TOTAL 0% FAGE sour cream
2 tbps pico de gayo
1/4 avocado
1/4 lime
MACROS: Calories: 248 | Fat: 9g | Carbs: 27g | Protein: 14g

VEGAN
1 cup shredded lettuce
3/4 cup GARDEIN The Beefless Ground
1/2 cup black beans
5 black olives diced
Homemade Vegan Sour Cream (not included in macros below)
http://www.glutenfreeveganpantry.com/the-best-damn-vegan-sour-cream/
2 tbps pico de gayo
1/4 avocado
1/4 lime
MACROS: Calories: 257 | Fat: 9.5g | Carbs: 30g | Protein: 25g

3.
3 WAY RICE CAKES! (These MACROS will vary on your choices of fruit/nutbutter and tuna salad variations so I did not list the macros below!)
Homeade TUNA SALAD+AVOCADO
HUMMUS+CUCUMBER
NUTBUTTER+APPLES,BANANAS,&STRAWBERRIES

HOMEADE VEGAN TUNA RECIPE:
CHICKPEAS MASHED, MUSTARD, VEGAN “JUST” MAYO, SALT+PEPPER, SWEET RELISH ALL MIXED TOGETHER.

HOMEADE NON-VEGAN RECIPE
1 can white tuna(in water), I used vegan mayo, mustard, sweet relish, salt+pepper to taste.

4.
PASTA SALAD (ITALIAN STYLE)
NONVEGAN
4 oz seasoned chicken breast 99%fatfree
5 black olives chopped
4 cherry tomatoes chopped
1oz mozzarella cheese balls
2 tbsp Italian Vinaigrette
2/3 cup(uncooked) cooked brown rice spiral noodles

MACROS: Calories: 543 | Fat: 17.5g | Carbs: 52g | Protein: 36g

VEGAN
4 GARDEIN Chicken tenders diced up
5 black olives chopped
4 cherry tomatoes chopped
CHAO vegan cheese creamy original flavor (1 slice shredded)
2 tbsp Italian Vinaigrette
2/3 cup(uncooked) cooked brown rice spiral noodles

MACROS: Calories: 523 | Fat: 18.5g | Carbs: 69g | Protein: 21g

**macros – these are all rough estimates but close enough for tracking!
————————————————————————————
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How to Meal Prep – Ep. 10 – STEAK

STEAK MEAL PREP

For all your steak lovers out there… enjoy! This meal prep is more high protein, low fat. Check the macros at the bottom, we listed two different amounts so you can choose what works best in your daily macro goal. 🙂

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FULL WEEK MEAL PREP: https://youtu.be/rdJ8PGuLwDc

WHY WE USE COCONUT OIL: https://youtu.be/TgX6FTlz9VQ

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

Place in the fridge for 4-5 days

HOW TO REHEAT

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

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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 🙂

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HOW TO MAKE LOW CARB

Don’t make the mash!

HOW TO BULK

Double the mash!

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

————-

3 lbs sweet potatoes
Steak of your choice (Check macros below to decide how much you’ll need to buy)
500g broccolini (about 2-3 bunches)
1 cup (250 mL) beef broth/beef stock
1.5 tbls tomato paste
1 tbls apple cider vinegar
2-3 tsp arrowroot
1/2 cup water
Salt/Pepper to taste
Cumin (optional)
2 cloves garlic (optional)
1 stick rosemary (optional)
1 tbls peppercorns (optional)

————–

Please enjoy these two different calculations for macros so you can make it fit your needs! 🙂

MACROS for 180g Steak:
Calories: 554
Fat: 10
Carbohydrates: 69
Protein: 47

MACROS for 120g Steak:
Calories: 470
Fat: 6
Carbohydrates: 69
Protein: 35

————–

KETO MEAL PREP FOR WEIGHT LOSS  | LOW CARB CASSEROLES [ Enchilada Bake & Tuna Casserole]

LET ME KNOW IF YOU WANT MORE VIDEOS LIKE THIS!

The success of my weight loss has not only been living a Ketogenic life but also making sure I meal prep to stay on this lifestyle. I often find that when I don’t meal prep I tend to crave more things or give myself an excuse to go off plan. I wanted to share some super easy keto casseroles (Enchilada Bake & Tuna Casserole) meals that I eat regularly to remain in Ketois. All of these meals are easy to make and you do not need to be a chef to create!

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Remington James | Summer Shredding Diet | Meal By Meal

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BUDGET Meal Prep | HEALTHY AND CHEAP | Meal Prep On a College Budget

Meal prep on a budget! All meals are really cheap and healthy. They are really delicious too. Definitely possible to stay healthy and also eat yummy food while you’re on a budget. Hope you find this video helpful! Don’t forget to subscribe and thumbs up the video!

☆ Breakfast ☆ Peanut Butter and Jelly Oats Bar ☆
1.5 cup of rolled oats
200-250g of Peanut Butter (Depends on how much peanut butter you like)
1 cup of Almond Milk
3-5 Tablespoons of Maple Syrup. 3 Tablespoons may not be sweet enough for some! 😀
1 teaspoon of Cinnamon Powder
1/8 Teaspoon of salt if your peanut butter doesn’t have any added salt
140g of Strawberry/Grape/Blueberry Jam
1 egg
1/2 teaspoon of Baking Powder

(I’ve also excluded coconut oil in this recipe. You can add a tablespoon if you wish to)

Mix all the wet ingredients together then add the dry ingredients. Mix it well and pour it in a tin. Then add some jam! You can add as much jam as you like, or as little as you like.

☆ Lunch ☆ Tuna Salad – $2 per serving ☆
1 can of chickpeas
2-3 Capsicums (Bell Peppers)
2 Carrots
Tomatoes
Sundried Tomatoes
1 can of Tuna (450g)
Salt
Pepper
Paprika
Olive oil

Mix tuna with two tablespoons of olive oil, some salt, pepper and paprika. I added quite a lot of paprika cause I like it. Adjust to you liking!

Sundried tomatoes is the key for this meal (IMO). The salad is super tasty with it but sundried tomatoes are not the cheapest option. I would be using some sort of dressings I didn’t add that so it’s fine! 🙂

☆ Dinner ☆ Chicken and Rice – Less than $2 per serving ☆
Cook a cup of brown rice with 2 cups of water for around 30 minutes

For the chicken part:
800g of Chicken Thigh
1/2 An onion
2 cloves of garlic
Paprika
Cayenne Pepper
Oregano
Salt
Pepper

Cook the onions and garlics first. Add some paprika and cayenne pepper. Then add the chicken! Now add more paprika if you wish to, oregano, salt and pepper. I just eyeball it. It doesn’t have to be super precise.

Once the chicken is nice and brown, add a can of tomatoes. Then let it cook for around 30 minutes for the liquid to evaporate.

Cook some broccoli in the mean time! You can boil or stir fry it.

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Healthy Family Meal Prep for the Week! – Mind Over Munch

Here’s a healthy meal prep for the week for a family of 4! Get creative with slow cooker meals, sheet pan dinners, freezer sandwiches, and bulk overnight oats!
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RECIPES
OVERNIGHT OATS:
1/2 c oats, 1 t chia seeds, 1/2 t cinnamon, 1 t coconut sugar, 1 T raisins, 1 T sliced almonds
(multiply the recipe for as many servings as you need!)
Mix dry ingredients together and store.
To prepare, add a heaping 1/2 cup of the mixture with 1/2 cup of milk (or more, to taste). Mix together and set in the fridge overnight. Enjoy in the morning!

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Meal Prep- Freezer Meal Planning

I’m preparing 40 lbs of chicken and getting ready to start a Freezer meal session that I will be showing you on my next vlog.

Go sign up for free over at Zaycon Fresh and save a lot of money on bulk meats.
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FREEZER MEALS:
6 Chicken Crockpot Freezer Meals- https://www.youtube.com/watch?v=XucK6aE5UYM
Ground Beef Freezer Meals- https://www.youtube.com/watch?v=o2ixrXWRxjo
Casserole Freezer Meals- https://www.youtube.com/watch?v=0f4XN9fIGoo
Chicken Drumstick Freezer meals-https://www.youtube.com/watch?v=kdrpb_0FHBo

POPULAR MEALS:
Chicken In A Hurry- https://www.youtube.com/watch?v=A2fVlJtiJV8
Pork Tenderloin- https://www.youtube.com/watch?v=rCC5t7god6A
New England Clam Chowder- https://www.youtube.com/watch?v=hs2h7nb5PHQ
Chicken Orzo Soup- https://www.youtube.com/watch?v=6-bOseeSo5c
Corn Chowder- https://www.youtube.com/watch?v=DG8ibUdpUTo
Tuna Pot Pie- https://www.youtube.com/watch?v=lKyeK4qyA_o
Sweet N Sour Chicken- https://www.youtube.com/watch?v=qKAlsQVQCAk
Deviled Eggs- https://www.youtube.com/watch?v=clE9J27x8g0
Broccoli Salad- https://www.youtube.com/watch?v=QaSTYYo-Mo8
Lazyman lasagna- https://www.youtube.com/watch?v=3sc1ArXUQVM
Tator Tot Casserole- https://www.youtube.com/watch?v=qKdM-an5pqw
Spit pea soup- https://www.youtube.com/watch?v=bX1cL2HmreQ
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Meal Pre Recipe: Tuna Wraps

This is a quick way to make tuna for lettuce wraps or low calorie tortilla wraps.

Per 1/2 cup serving
Protein: 26g
Carbs: 0g
Fat: 11g

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