NUTRITIONALLY COMPLETE Meal Prep

NUTRITIONALLY COMPLETE
Impromptu MEAL PREP

Ever wonder if you can lose weight, fuel your fitness, AND meet ALL of your NUTRIENT NEEDS?
You can!
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Watch video for full meal prep demo AND a workout
4 oz chicken 🍗 thighs, no skin Mary’s Chicken
2 eggs 🥚 🍳 from pasture raised hens vital Farms
2 tablespoons butter 🧈 from strausmilk
1 smoked oyster 🦪 crown prince smoked oysters
1/4 red onion 🧅 chopped
1 head baby Bok Choi, chopped 🥬
1/4 teaspoon sea salt 🧂
1/4 teaspoon ground black pepper
2 slices black rice bread 🍞 ( gluten-free ) Food for Life Baking
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1 cup Greek yogurt Fage
1 cup frozen organic blueberries Cascadian Farms
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2 scoops (50g) protein powder
1/2 apple 🍎 (optional)
2 cups soy milk 🥛 Pacific Foods
2 cups organic spinach 🥬
1 carrot 🥕
2 tablespoons sunflower 🌻 seeds
2 tablespoons pumpkin 🎃 seeds
1 tablespoon Nutritional Yeast
2 tablespoons ground flax, chia, or hemp seeds
1 orange 🍊
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Sauté onion 🧅 & Bok Choi in 1 Tbsp butter 🧈 save the other Tbsp 🧈 for bread 🍞
Add chicken thighs 🍗 & eggs 🍳
Cook until chicken is not pink in the middle (~ 7 minutes)
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Place Greek yogurt & half the blueberries in a Thermos or in a Ball canning jar
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To your blender add:
Protein powder, Spinach 🥬, carrot 🥕, apple 🍎, 1/2 cup blueberries, sunflower 🌻 & pumpkin 🎃 seeds, chia, nutritional yeast, & soy milk.
Blend. Add water if needed to thin.
Pour into Thermos water bottle or Ball canning jars to consume throughout the day.
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1,890 cals • 153g PRO • 145g Carbs •
21g fiber • 80g Fat • 294% Vit A •
415% Thiamine • 366% Riboflavin •
280% Niacin • 317% B6 • 240% B12 • 220% Vit C • 125% Vit E • Vit D 50% • 140% Folate • 114% Pantothenic Acid • 99% Calcium • 90% Copper • 96% Iron • 126% Magnesium • 132% Manganese • 148% Phosphorus • 88% Potassium • 124% Selenium • 148% Zinc
Omega-3 fats: 3,110 mg
Omega-6 : Omega-3 fats = 4.9 : 1
Ideal is < or = 4:1 COST $10.55