Fitness is comprised of 20% exercise and 80% diet, which means that your nutritional intake is far more important to your overall health, than your activity level. Of course staying active is always important, but if you’re not feeding your body properly, then all of the exercise in the world isn’t going to help move you closer to your goals. Meal prepping is one of the most effective ways to insure that you’re eating enough food, the correct food, and at appropriate intervals, without having to stress over when you’re going to have time to prepare or cook each meal. When you meal prep, all of your meals are made ahead of time and stored for future consumption.
Thinking of meal prep recipes can be a struggle for some people, and to those individuals we’d like to assure you that you’ve come to the right place. Here we’re going to list out some of our all time favorite meal prep recipes for you. They’re quick, they’re easy, they’re affordable, and most importantly they are deliciously nutritious.
Our Favorite Low Carb Recipe: ISOPASTA Penne with Tilapia Puttanesca
- 5.28oz ISOPASTA Penne
- 1/8 cup extra-virgin olive oil
- 5 garlic cloves, minced or pressed in a garlic press
- 1/2 teaspoon red pepper flakes
- 1 tsp salt
- ¼ tsp pepper
- 1 28oz can whole tomatoes
- 1/2 cup Kalamata olives, pitted
- 2 tablespoons capers, drained
- 1/2 cup chopped basil
- 4 tilapia fillets, about 12oz
- Cook your ISOPASTA Penne according to the package directions. In a fine mesh strainer, drain your penne when it is cooked to al dente. Put the pasta on a large serving platter.
- Meanwhile, heat your oil, garlic, red pepper flakes, salt, and pepper in a large skillet over medium heat. Stir together to lightly cook the garlic until it is sizzling and fragrant, about 2-3 minutes.
- Pour the whole can of tomatoes and their juices into the skillet, and use a spoon or spatula to break the whole tomatoes into little chunks. Bring everything to a simmer, reducing the heat back to medium if you’ve turned it up. As the tomatoes cook, they will soften and become easier to break apart. You want a chunky sauce, so don’t worry about getting every last bit smashed.
- Add the olives and capers, stir everything together, and once the sauce is simmering again on medium heat, gently lay your tilapia fillets on top of the sauce. Cover the pan with a lid and set your timer for 5 minutes.
- After 5 minutes, your tilapia should be perfectly cooked. Place the fillets and sauce on top of your ISOPASTA Penne, and sprinkle with the chopped basil. Enjoy!
Our Favorite Mason Jar Recipe: Pomegranate & Pear Salad
- 2 ½ tablespoons of sherry vinegar
- 1 pinch of salt
- 1 pinch of freshly ground black pepper (to taste)
- 3 tablespoons of olive oil
- 1 pear (cored and thinly sliced)
- 3 cups spinach leaves (divided)
- ½ cup of pomegranate seeds
- ¼ cup of roughly chopped pecans
- 2 ounces of crumbled blue cheese
- In a small mixing bowl, whisk together the vinegar, salt and pepper.
- Slowly add in the olive oil, until the dressing thickens
- Place the pear slices in the bottom of the mason jar
- Put 2 cups of the spinach in next
- Add the pomegranate seeds
- Top with ½ cup of spinach
- Sprinkle in the pecans
- Add the remaining spinach
- Finish with the bleu cheese
- Keep the dressing separate until ready to eat
Our Favorite Crock Pot Recipe: Balsamic Chicken
- 2 lbs chicken tenderloins or boneless, skinless chicken breasts cut into pieces
- 2 yellow squash (sliced)
- 1 red onion (thinly sliced)
- ¼ cup balsamic vinegar
- 2 tsp worcestershire sauce
- Salt, pepper, garlic powder
- Spray your slow cooker with nonstick spray
- Add veggies to the bottom of the pan
- Then add chicken and top with vinegar, sauce, and seasonings
- Cook for 5-6 hours on low
Our Favorite Gluten Free Recipe: Grilled Pineapple Mojito Chicken over Quinoa Salad
- 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.)
- 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
- Mix up the Marinade
- Combine the juice from two limes with roughly chopped mint, honey and salt.
- 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.)
- Start Cooking (wait to start these steps until your chicken is done marinating)
- 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.)
- 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.)
- Combine cooked quinoa with mint, cilantro, coconut flakes and pineapple juice. Mix well. (Salt and pepper seasoning optional.)
- Heat grill to medium/high heat. Grill chicken thoroughly, until interior temperature reaches 165 degrees F. (This should take about 4-6 minutes.)
- Cover chicken and let rest.
- Turn grill heat up to high.
- Slice onion and pineapple into rings and grill until lightly charred. (This should take about 1-2 minutes per side.)
- Divide the quinoa mixture into 5 12 oz. or 16 oz. separate ISO Meal Prep Containers and top with chicken breast, grilled onions, pineapple, and avocado slices.
Our Favorite Paleo Recipe: Thai Chicken Lettuce Wraps
- 1 cup almond butter
- 1 cup water
- 8 tablespoons coconut aminos
- 8 cloves garlic, minced
- 4 tablespoons ghee, or use coconut oil
- 8 (6-oz.) boneless, skinless chicken breasts
- 48 Romaine lettuce leaves
- 16 cabbage leaves, chopped
- 4 cups broccoli, chopped
- 4 large carrots, shredded
- 2 large green onion, sliced
- 4 cups cilantro, chopped
- Sea salt and freshly ground black pepper to taste
- In a large bowl, add first 4 ingredients (almond butter through garlic) and mix well.
- Cover bowl and let sit overnight in the refrigerator, or at room temperature for 1 hour.
- Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Season chicken with sea salt and pepper.
- Place chicken on grill for 4 to 6 minutes per side or until juices run clear; remove from grill and cut into 1/2″ cubes.
- On a plate, spread out washed romaine leaves. Fill each leaf with chicken, broccoli, cabbage, carrots, onion, and cilantro. Drizzle with almond butter sauce and serve.
Our Favorite Chicken Recipe: Cashew Chicken with Baby Corn
- 1 cup Low-sodium Chicken Broth
- 4 tbsp. Oyster Sauce
- 2 tbsp. Low-sodium Soy Sauce
- 2 tbsp. Splenda
- 2 tbsp. Cornstarch
- 2 tbsp. White Vinegar
- 4 tbsp. Olive Oil
- 8 3 oz. Chicken Breasts, skinless and cut into chunks
- Salt and Pepper to taste
- 4 Red Peppers, chopped
- 2 cup Mushrooms, sliced
- 1 cup Baby Corn
- 4 Green Onions, sliced
- 1 cup Cashews
- Combine together the chicken broth, oyster sauce, soy sauce, Splenda, cornstarch, and white vinegar and set aside.
- Heat oil in a skillet over medium heat.
- Add in chicken breast chunks, stir-frying for 6-8 minutes.
- Add peppers, mushrooms, and baby corn, cooking for 2-3 minutes longer.
- Add combined mixture from step 1 to the skillet, reduce heat to low, and simmer for 10-12 minutes.
- Sprinkle with cashews and green onions, toss, and then serve.
Our Favorite Seafood Recipe: Mustard Baked Salmon with Grilled Asparagus
- 5 – 5 oz wild salmon (measured raw)
- 5 tbsp Dijon mustard
- 2 1/2 tbsp olive oil
- 5 tsp minced garlic juice from half of a lemon
- 7 1/2 cup grilled asparagus
- 2 1/2 tbsp minced garlic
- Set oven to 405 degrees F.
- In a bowl, mix mustard, olive oil, garlic, and lemon juice.
- Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
- Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
- Cut the bottom stems off the asparagus spears.
- Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
- Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared real good.
- Plate asparagus with salmon
Our Favorite Beef Recipe: Lean Beef Spinach Meatball Pasta
- 30 oz lean ground beef
- 2 1/2 cup shredded raw spinach
- 1 1/4 cup diced red onion 1 tbsp minced garlic
- 2 1/2 tbsp cumin Sea salt and pepper, to taste
- 10 oz wheat spinach pasta
- 3/4 cup marinara (natural and low sodium)
- 7 1/2 cup raw spinach
- 25 cherry tomatoes
- 5 tbsp low fat Parmesan cheese
- Set oven to 405 degrees F.
- For added flavor, sauté the red onions in a skillet using spray olive or coconut oil.
- Mix together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
- Form 12 to 15 meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion.
- Place meatballs on a baking sheet and bake in the oven for 10-12 minutes.
- Cook pasta and stir in tomatoes, spinach, and cheese as desired.
- Mix in cooked meatballs and enjoy!
Our Favorite Pork Recipe: Red Hot Currant Glazed Pork Chops
- 1 cup red currant jelly
- 2 tsp. lower-sodium soy sauce
- 1 1/2 tsp. hot sauce
- 1/2 tsp. crushed red pepper
- 8 bone-in loin pork chops, about 1/2-inch thick
- 1/2 tsp. kosher salt
- 1/2 tsp. freshly ground black pepper
- 2 lb. carrots, diagonally cut into 1-inch pieces
- 4 Tbsp. chopped fresh parsley
- 2 Tbsp. unsalted butter, melted
- 4 tsp. stone-ground mustard
- Using a whisk, combine red currant jelly, soy sauce, hot sauce, and crushed red pepper in a small bowl.
- Place pork and 1/4 cup of the jelly mixture on a rimmed baking sheet; toss to coat. Cover, and let marinate in the refrigerator for an hour. Reserve remaining jelly mixture.
- Preheat broiler to high.
- Sprinkle pork with salt and pepper. Broil for 4 minutes, or until desired degree of doneness. (Do not flip the chops.)
- Steam carrots for 10 minutes, or until tender. Combine carrots, parsley, butter, and mustard in a bowl; toss to coat. Serve pork chops with carrots and reserved jelly mixture
Our Favorite Healthy Dessert Recipe: The ISOBALL
- 3.52oz ISOPASTA Rice
- 3/4 c whole, pitted dates
- 1 c peanuts
- 1/4 c cacao powder, plus more for rolling
- 2 tbsp raw cacao nibs
- 2 tbsp peanut butter
- 1 tbsp coconut oil
- 1/2 tsp salt
- In a small bowl, cover your dates with enough hot tap water to fully submerge them. Allow the dates to sit while you cook your rice.
- Cook your ISOPASTA Rice according to the package directions. In a fine mesh strainer, drain your rice. Run cold water over the rice, shaking it around in the strainer to cool, for about a minute. Add the dates to the strainer, too, and run a little more cold water over everything until it’s nice and cool.
- In the bowl of your food processor, place all your remaining ingredients and pulse for 30 seconds. Scrape down the bowl and continue to process for another 30 seconds, scraping down the bowl a second time. Continue processing until the ingredients are very smooth and start to congeal into a large ball.
- Using a 1 tbsp melon baller or cookie dough scoop, scoop out one ball at a time and roll it in your palms until it’s smooth and round.
- Place some extra cacao powder in a shallow dish and roll your ISOBALL in it to coat, tapping off the excess cacao powder with your fingers. Repeat this process with the rest of the ISOBALL mix.
- Your ISOBALLs will fit nicely in your Isolator Fitness Meal Prep Containers. Store them in your fridge and enjoy!
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