Healthy Recipes for Meal Prep
This will be a weekly re-occurring column on meal prep recipes for our customers. We’re always open to suggestions and sharing – so if you have a recipe you’d like to share, send it to firstname.lastname@example.org – and we’ll feature it and give you credit!
Vanilla Protein Pancakes
Servings: 5 Portions
Store In: 38 Oz ISO Meal Prep Container freeze/refrigerate additional portions
Tips: Stir dry ingredients for at least 1 minute – this will ensure baking powder distributes evenly.
Just because you eat healthily does not mean you can’t enjoy an awesome pancake breakfast. By substituting high carb pancake mix with healthy bases, you can experience more than just the essence of pancakes.
- 5 Scoop Vanilla Whey
- 2 1/2 Cup Oats (Blended – or 1/4 Cup Oat Flour)
- 3.25 tsp Baking Powder
- 5 Egg Whites
- 1 1/4 Cup Plain Nonfat Greek Yogurt
- 5 TB Unsweetened Coconut Milk (or milk of choice)
- Blend oats in a blender or magic bullet.
- Stir dry ingredients together.
- Add wet ingredients and mix well (batter will be thick).
- Heat pan on medium heat. Spray with nonstick spray and slowly spoon or ladle batter into pan. Cook time will vary around 90 seconds.
- Top with fruit, Greek yogurt, pure maple syrup or healthy topping of your choice.
Shopping List for Vanilla Protein Pancakes:
- Vanilla Whey
- Dozen eggs
- 1 38oz Container of Plain Nonfat Greek
- Unsweetened Coconut Milk (or milk of choice)
Servings: 5 Portions
Tips: Infuse spices (including salt and pepper in olive oil. By putting spices in oil for 10 minutes, you extract 10x the flavor of them. This means you can use less salt-and get more flavor! Always infuse!!!
We love quinoa for several reasons. It is delicious when paired with spices and it stays fresh when refrigerated or frozen. Quinoa is also high in protein and low in carbs – making it an ideal staple for the healthy eater’s menu.
- 1 1/2 cup quinoa
- 3 cups water
- 3 bunch flat-leaf parsley, washed and chopped, thick stems removed
- 12 Persian cucumbers, peeled in strips, seeded, and diced
- 6 medium tomatoes, diced
- 3 ripe and slightly firm avocado, diced
- 6 tablespoons extra-virgin olive oil
- Pinch of salt and pepper, to taste
- In a small saucepan, bring water and salt to a boil.
- Stir in quinoa, cover, and lower the heat to simmer. Cook for 15-20 minutes.
- Put quinoa into a medium-size mixing bowl, let stand for 15 minutes and stir occasionally.
- Add parsley, cucumbers, tomatoes, avocado, and oil to quinoa. Mix, and season to taste with salt and pepper.
Shopping List for Quinoa Salad:
- 3 Bunches of Parsley
- 12 Persian Cucumbers
- 6 Medium Tomatoes
- 3 Ripe and firm avocados
Steamed Asparagus & Salmon in FoilServings: 5 Portions
Store in : 12 oz or 16 Oz ISO Meal Prep Containers
Tips: Infuse all spices in olive oil. By putting spices in oil for 10 minutes, you extract 10x the flavor of them. This means you can use less salt-and get more flavor! Empty foil packets with finished salmon into your 12-16 oz ISO Meal Prep Containers.
- 5 salmon fillets
- 2 tbsp extra virgin olive oil
- Salt and pepper
- 2 tsp dry oregano
- 40 Asparagus spears
- 4 slices of onions
- 8 slices of lemon
- 2 tsp Fresh Parsley, chopped
- Preheat oven to 400F.
- In a medium bowl, place the two pieces of salmon; pour 1 tbsp olive oil and sprinkle salt, pepper and dry oregano.
- Cut two sheets of foil. It has to be big enough to wrap the salmon and asparagus.
- First place asparagus (about 8 spears) on the sheet of foil.
- Layer fillets over asparagus.
- Top each with about 2 onion slices and 2 lemon slices.
- Wrap sides of foil inward over salmon then fold on top and bottom of foil to enclose.
- Place foil packets in a single layer on a baking sheet.
- Bake in preheated oven for about 20 minutes. (if you cook more than this asparagus might be soggy)
- Unwrap and using a large spatula, transfer the foil packets to Containers and serve warm.
Shopping List for Salmon:
- 5 Salmon Fillets
- 2 Bunches of Asparagus
- 1 Onion
- 2 Lemons
- 1 Bunch of Fresh Parsley
The post Healthy Recipes for Meal Prep appeared first on ISOLATOR FITNESS BLOG.
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