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6 Gluten Free Recipes for Meal Prep

by Admin Isolator December 29, 2015

6 Gluten Free Recipes for Meal Prep

Gluten Free Recipes

Gluten-Free eating is a must for those with Celiac Disease, however, individuals looking to lose weight can also enjoy a gluten-free diet as it removes almost all of the staple foods that contribute to unintended weight gain (breads, pasta and junk foods)

Grilled Pineapple Mojito Chicken over Quinoa Salad

Mojito Chicken over Quinoa Salad

Makes 5 perfectly portioned meals.



  • Juice of 2 large limes
  • 2 1/2 Tbsp Fresh mint, Roughly chopped
  • 2 1/2 Tbsp Honey
  • Pinch of salt
  • 5 Small Chicken breasts (1/2 a lb.)

Quinoa Salad:

  • 2 1/2 tsp Coconut oil
  • 1 1/4 Cups uncooked quinoa
  • 2 1/2 Cups water
  • ½ Small Onion
  • 10 Pineapple rings
  • 7 1/2 Tbsp Packed Cilantro, roughly chopped
  • 5 Tsp Fresh mint, finely diced
  • 5 Tbsp Coconut flakes, toasted
  • 5 Tbsp pineapple juice
  • 1 1/4 an avocado, sliced


  1. Mix up the Marinade
  2. Combine the juice from two limes with roughly chopped mint, honey and salt.
  3. Place defrosted chicken in a shallow dish and cover with marinade. Cover and place in refrigerator for a minimum of two hours. (This can sit and marinate overnight but is not necessary.)
  4. Start Cooking (wait to start these steps until your chicken is done marinating)
  5. Heat 2 ½ teaspoons of coconut oil on medium to high heat in a pan. Add uncooked quinoa and toast until it is lightly golden and smells nutty. (This should take about 2-3 minutes.)
  6. In a larger pot combine the toasted quinoa with water and bring to a boil over high heat. Once boiling immediately reduce heat to low and cover until the quinoa has absorbed the water. (This should take about 15 minutes.)
  7. Combine cooked quinoa with mint, cilantro, coconut flakes and pineapple juice. Mix well. (Salt and pepper seasoning optional.)
  8. Heat grill to medium/high heat. Grill chicken thoroughly, until interior temperature reaches 165 degrees F. (This should take about 4-6 minutes.)
  9. Cover chicken and let rest.
  10. Turn grill heat up to high.
  11. Slice onion and pineapple into rings and grill until lightly charred. (This should take about 1-2 minutes per side.)
  12. Divide the quinoa mixture into 5 1 2 oz. or 16 oz. separate ISO Meal Prep Containe rs and top with chicken breast, grilled onions, pineapple, and avocado slices.

Shopping List for Chicken:

  • 2 Large Limes
  • Fresh Mint
  • Honey
  • Salt
  • 5 Small Chicken Breasts (1/2 lb..)
  • Coconut Oil
  • Uncooked Quinoa
  • Small onion
  • 10 Pineapple Rings
  • Cilantro
  • Coconut Flakes
  • Pineapple Juice
  • Avocado

Easy Almond Crusted Tilapia

Alomond Crusted Tilapia

Makes 5 perfectly portioned meals.


  • 5 servings of Tilapia (5-4oz. filets), thawed
  • 2/3 cup of coarsely crushed almonds
  • 2/3 cup of finely crushed almonds or almond meal
  • 5 small lemon wedges
  • 1 1/2 tablespoons
  • 1 tablespoons extra virgin olive oil
  • Salt
  • Pepper


  1. Combine the coarsely crushed almonds to the finely crushed almonds (or almond meal) in a shallow dish and stir with a wooden spoon. Add salt and pepper to taste.
  2. Heat 1-½ tablespoons of olive oil in a skillet over medium heat.
  3. Slice each tilapia filet in half (or thirds if you prefer) and rub each side of halved filet with olive oil
  4. Gently press tilapia into almond mixture to coat all sides
  5. Place tilapia into skillet and sprinkle a pinch of salt on top. Let cook for about 5-6 minutes (the almonds should brown) then flip and repeat on the other side. (The interior temperature of the tilapia should reach 145 degrees F.)
  6. Divide tilapia halves and lemon wedges into 5 16 oz. ISO Meal Prep Containers.(Before eating squeeze fresh lemon onto tilapia and enjoy.)

Shopping List for Tilapia:

  • 5-4 oz. filets of Tilapia
  • Almonds
  • Almond meal
  • Lemon
  • Salt and pepper
  • Olive Oil

Gluten Free Kid Friendly Chicken Tenders

Makes 5 perfectly portioned meals.


  • 2 1/2 tablespoon olive oil
  • 2 1/2 large egg + 1 large egg white
  • 5 tablespoons milk
  • 1 1/4 cup almond meal
  • 2 1/2 oz. freshly grated Parmesan cheese
  • 2 1/2 teaspoons garlic powder
  • 2 1/2 teaspoons onion powder
  • 2 1/2 teaspoons dried Italian herb mix
  • 1 1/4 teaspoons paprika
  • 2/3 teaspoon salt
  • 2/3 teaspoon black pepper
  • 2 1/2 lb.. boneless, skinless chicken breast halves, cut into 3 by 3/4-inch strips


  • Preheat oven to 435 degrees F.
  • Lightly coat a 2 large baking sheets with olive oil (about ½ tablespoon each)
  • Whisk eggs, egg white, and milk together in a shallow dish.
  • In a separate container combine and mix together the almond meal, Parmesan cheese, Italian herb mix, onion powder, garlic powder, paprika, salt and pepper.
  • Dip each individual chicken strip into the egg mixture and let the excess egg drip off.
  • Lightly press each chicken strip into the almond meal mixture to coat all sides.
  • Place chicken on the baking sheets about a half-inch apart (they should not be touching) then drizzle the remaining 1 ½ tablespoons evenly over the chicken.
  • Place in oven side by side (for even cooking) and bake until the interior chicken temperature reaches 165 degrees F. (This should take about 15-18 minutes) Rotate pans once to ensure even cooking.
  • Divide chicken tenders into 5 12 oz. ISO Meal Prep Containers.

Shopping List for Chicken Tenders:

  • Olive Oil
  • 2 ½ Large Egg + 1 Large Egg White
  • Milk
  • Almond Meal
  • Freshly Grated Parmesan Cheese
  • Garlic Powder
  • Onion Powder
  • Dried Italian Herb Mix
  • Paprika
  • Salt and pepper
  • 2 ½ lb.. boneless, skinless chicken breast halves

Hearty Turkey and Veggie Chili with Indian Spices

Turkey and Veggie Chili

Makes 5 perfectly portioned meals.


  • 1 1/4 tablespoons olive oil
  • 1 1/4 medium onions (diced)
  • 2 1/2 minced garlic cloves
  • 1 1/4 pounds ground turkey breast
  • 1 2/3 teaspoons salt
  • 2/3 teaspoon pepper
  • 1 1/4 tablespoons garam masala
  • 2 1/2 teaspoons curry powder
  • 1 1/4 teaspoons cinnamon
  • 1 1/4 teaspoons ground turmeric
  • 2/3 teaspoon cayenne (optional)
  • 1 1/4 diced zucchini
  • 1 1/4 diced red pepper
  • 1 1/4 loose corn
  • 2 1/2 cups low sodium chicken broth
  • 2 1/2 cups roughly chopped kale
  • 2 1/2 cups low sodium tomato sauce
  • brown rice (optional)


  1. Heat olive oil over medium/high heat in a large sauce pan
  2. Add onions and saute until softened. (This should take about 3 minutes.)
  3. Stir in garlic
  4. Add uncooked ground turkey, salt, pepper, garam masala, curry powder, cinnamon, and ground turmeric (and cayenne – optional).
  5. Brown turkey while stirring, making sure to break up the ground turkey. (This should take about 7-9 minutes.)
  6. Add corn, zucchini, and red pepper to the pan and continue cooking until the vegetables soften. (This should take about 4-5 minutes.)
  7. Add chicken broth and kale. Mix and cook until kale is wilted. (This should take about 2-3 minutes.)
  8. Add tomato sauce. Cook together until the sauce is warmed thoroughly.
  9. Divide ragu into 5 16 oz. ISO Meal Prep Containers (over brown rice is optional)

Shopping List for Veggie Chili:

  • Olive Oil
  • Medium Onion
  • Garlic (minced)
  • 1 ¼ pounds ground turkey breast
  • Salt and Pepper
  • Garam Masala
  • Curry Powder
  • Cinnamon
  • Ground Turmeric
  • Cayenne (optional)
  • Zucchini
  • Red Pepper
  • Loose Corn
  • Low Sodium Chicken Broth
  • Kale
  • Low Sodium Tomato Sauce
  • Brown Rice (optional)

Mahi Mahi Coconut Nuggets

Mahi Mahi Coconut Nuggets

Makes 5 perfectly portioned meals.


  • 1 2/3 lb.. Mahi Mahi
  • 1 large egg
  • 1 1/4 cups almond flour
  • 2/3 cup finely shredded coconut (unsweetened)
  • 1 1/4 tsp salt
  • 2/3 tsp pepper
  • 2/3 cup extra virgin coconut oil
  • 5 lime wedges


  1. Cut Mahi Mahi into small bite sized pieces. We suggest an inch or two.
  2. Remove excess moisture by patting dry with paper towel.
  3. Add the coconut, almond flour, salt and pepper together in a sealable container. Seal and shake to mix.
  4. Use a whisk (or fork) to mix one large egg into a separate bowl.
  5. In a large frying pan, over medium heat, heat 2 1/2 tablespoons of coconut oil.
  6. Coat about half of the fish with whisked egg in bowl.
  7. Transfer Mahi Mahi into the almond flour/coconut mixture. Seal and shake to mix.
  8. Move fish nuggets to frying pan and cook each side for 2 to 4 minutes (thicker pieces will need a longer cook time).
  9. Place a wire cooling rack on top of a cookie sheet.
  10. Remove nuggets from frying pan and move to the wire cooling rack.
  11. Repeat with the second half of portioned Mahi Mahi.
  12. Divide Mahi Mahi Coconut Nuggets into 5 12 oz. ISO Meal Prep Containersand add a wedge of lime to each.

Shopping List for Mahi Mahi:

  • 1 2/3 lb.. Mahi Mahi
  • Egg
  • Almond Flour
  • Finely Shredded Coconut (Unsweetened)
  • Salt and pepper
  • Extra Virgin coconut oil
  • Lime

Sweet & Smoky Peach and Honey Mustard Kabobs

Peach and Honey Mustard Kabobs

Makes 5 perfectly portioned meals.



  • 2/3 cup honey
  • 1 1/4 lemon
  • 2 1/2 tablespoons Dijon mustard
  • 3 3/4 tablespoons olive oil
  • 2/3 cup teriyaki sauce
  • 1 1/4 minced garlic clovesKabobs
  • 1 1/4 pounds cubed boneless chicken breasts
  • 2 ½ thickly sliced peaches
  • 1 1/4 thickly sliced zucchini
  • 1 1/4 cubed red bell peppers
  • 1 1/4 cubed onions
  • 10 skewers


  1. Combine honey, lemon, Dijon mustard, olive oil, teriyaki sauce, minced garlic cloves and whisk together.
  2. Set aside ⅔ cup of marinade.
  3. Put the remaining marinade into a large sealable plastic bag and add the cubed chicken. Seal the bag and mix the marinade around the chicken.
  4. Refrigerate marinade and chicken for at least two hours. (This can sit and marinate overnight, but is not necessary.)
  5. Heat grill to medium/high heat
  6. Arrange chicken, peaches, zucchini, red bell peppers, and onions onto skewers (remember to alternate between ingredients)
  7. Place the kabobs directly on grill racks over medium/high heat
    8. Turning occasionally cook the kabobs until the interior temperature of the chicken is 165 degrees F (This should take about 12-15 minutes.) Brush the remaining marinade on the kabobs as you rotate them.
  8. Divide kabobs into 5 16 oz. or 38 oz. ISO Meal Prep Containers.

Shopping List for Kabobs:

  • Honey
  • Lemon
  • Dijon Mustard
  • Olive Oil
  • Teriyaki sauce
  • Garlic cloves

The post 6 Gluten Free Recipes for Meal Prep appeared first on ISOLATOR FITNESS BLOG.

Admin Isolator
Admin Isolator

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