EASY 1 WEEK MEAL PREP FOR MAXIMUM FAT LOSS! | CHEAP & HEALTHY

hey y'all! welcome back to my channel if you are new here my name is kayla and welcome so today's meal prep menu is designed for those of you who want very easy meal options designed for maximum fat loss for a full five day work week so that's going to include breakfast lunch and dinner and i intentionally made it to where the recipes are very easy to whip up they contain minimal ingredients but at the same time they're very nutritious so it's going to be great for those of you who are very busy and maybe you only have about an hour a week to prep your meals if that's you then you definitely want to watch today's video and i designed this specific meal prep menu to be about 14 to 1500 calories per day which is usually great for women trying to lose weight so if you're a man trying to lose weight then feel free to double some of these recipes and i would say about 1800 calories per day is great for men who are trying to lose weight but for a woman usually around 14 to 1600 is the ideal number that you want to get in per day now over on my blog i'm going to list all of the breakfast lunch and dinner recipes so that you can print them off in addition to that i'm going to list a couple of my fat bomb snack recipes in case you do want to include some snacks during the day now keep in mind that if you include the fat bombs that'll take your calorie count up to about 16 to 1700 calories per day so you know feel free to rotate maybe on some days you want to just do the breakfast lunch and dinner for about 14 to 1500 calories and then one day you may want to include a fat bomb as a snack that'll take you up to about 16 to 1700 calories depending on how many fat bombs you have and i'm going to include all of the nutritional content over on my blog so you can count it up yourself and by the way all of the meals that we're prepping today are going to be grain free and dairy free all right let's get started for breakfast i'm making my protein chia pudding and i love chia pudding because it's so easy to put together and it's also very filling so i'm going to start by adding 3 tablespoons of chia seeds to each mason jar followed by 3 4 cups of unsweetened almond milk per jar now chia seeds are great because they're high in fiber and they also contain a decent amount of nutrients like calcium magnesium phosphorus and manganese plus they're loaded with antioxidants and of course they're a great healthy fat that contains a good amount of omega-3 fatty acids so next i like to add a scoop of pasture-raised collagen protein powder this is great for your hair skin nails leaky gut and i also like to add a little bit of a sweetener and feel free to use whatever sweetener you like today i'm keeping it low carb with monk fruit sweetener but sometimes i'll add stevia or even raw honey go ahead and mix that up and i'm going to add some cacao powder to two of these jars just to switch the flavors up throughout the week and by the way cacao is a great source of magnesium and it gives you a natural boost of energy all right now i'm going to let these sit for about 15 minutes while i prepare lunch okay so for lunch i'm gonna be making my paleo fiesta chicken burgers with sauteed cauliflower rice and vegetables so starting with the chicken burgers i'm gonna chop one bell pepper along with some fresh cilantro and in a mixing bowl let's add in one and a half pounds of ground chicken three tablespoons of taco seasoning and the chopped bell pepper and cilantro go ahead and mix that all up until all of the ingredients are fully incorporated and you'll want to separate this into five equal parts and then form it into patties then i'm going to add two tablespoons of coconut oil to a skillet over medium heat and just cook those burger patties on each side until they're fully cooked through now while those are cooking i'm going to go ahead and chop up my vegetables for the cauliflower rice now technically you can choose whatever vegetables you want but today i'm going to be using a red bell pepper green bell pepper and zucchini once those are chopped let's go ahead and add three tablespoons of coconut oil to a large skillet over medium heat then i'm gonna add in the chopped vegetables be sure to stir them around just to make sure that they're all fully coated with the oil and then you're just gonna let those saute until they're slightly soft and of course don't forget to go flip your burgers and allow those to continue cooking once the vegetables are slightly soft i'm gonna add in five cups of frozen cauliflower rice now i'm going to be using the frozen cauliflower that's already been riced from the grocery store just to speed things up but you can certainly rice your own cauliflower using a food processor now if you are going to be using frozen cauliflower rice be sure to put the bag in the refrigerator the night before to let it defrost go ahead and mix that all up and don't forget to season the vegetables with sea salt and pepper and just continue to let that saute until the cauliflower rice reaches your desired texture alright so once the chicken burgers and cauliflower rice mixture is done go ahead and remove those from the stovetop and you can begin transferring them to your meal prep containers i'm going to start with the cauliflower rice mixture followed by the chicken burger patties and by the way i will link my favorite glass meal prep containers for y'all in the description box below and lastly i like to top each container off with about 1 4 of an avocado and usually i'll add the avocado the morning of so it doesn't turn brown but for the sake of this video i'm going to go ahead and add the avocado to each container now oh and by the way these lids have this little top that you can pop open for ventilation which i think is a very cool feature all right so your lunch is fully prepped for the week i'm gonna set this aside and now that the chia pudding has been sitting for about 15 to 20 minutes i'm going to give them one more stir just to make sure all the flavors are thoroughly mixed in and then i'm going to add some of my favorite toppings today i'm going to add raw pumpkin seeds i'm going to add some cacao nibs to the chocolate chia puddings and some unsweetened shredded coconut of course feel free to get creative with whatever toppings you like and now i'm just going to seal the lids and set the chia pudding aside and at this point breakfast and lunch are fully prepped and now it's time to prep dinner all right for dinner i'm going to prep some steamed sweet potatoes and broccoli along with some wild caught salmon and organic chicken thighs so i'm going to start by peeling my sweet potatoes and then i'm just going to roughly chop them now of course you can steam your sweet potatoes the traditional way on a stovetop you can even bake them in the oven but currently my favorite way to steam my vegetables is with my ninja foodie because it's just so fast and easy so all you do is you add the rack that comes with the ninja foodie you fill it with about two cups of water and then you just spread the potatoes out evenly onto the rack next you're going to secure the pressure cooking lid set the valve to vent and then choose the steam option and i'm going to steam mine for about 13 minutes and then just press start and while the sweet potatoes are steaming i'm gonna go ahead and prepare my two salmon fillets two nights out of the week i'm gonna have salmon and so i'm gonna add one tablespoon of coconut oil to a skillet over medium heat then i'm just going to season the salmon with some sea salt some pepper and dried rosemary feel free to add whatever seasonings you like and just continue to cook the salmon on each side until it's fully cooked through and while the salmon is cooking i'm going to go ahead and chop about five cups of broccoli so that way it'll be ready to steam once the potatoes are done and going back to the salmon i'm just going to continue to cook that and it really doesn't take long for salmon to cook you want to make sure that you don't overcook it because salmon can dry out very easily and once the salmon is done i'm just going to remove it from the stove top and set it aside and now that the potatoes are done i'm just going to remove the pressure cooking lid and transfer the potatoes to a baking sheet and then i'm going to season them with some sea salt and pepper and now i'm going to steam the broccoli the exact same way i'm going to add two cups of water spread the broccoli evenly onto the rack and steam it for about 10 minutes and remember to keep the valve on vent and while the broccoli is steaming the last thing i'm gonna prep is the chicken thighs so in a mixing bowl i'm gonna season the chicken with some black pepper sea salt garlic powder and paprika go ahead and rub those spices into the chicken until they're fully coated and i'm just going to cook the chicken in the ninja foodie as well using the pressure cooker setting now you can also bake the chicken or you can even cook them in a skillet and once the broccoli is done steaming i'm going to transfer it to a plate and now i'm going to invert the rack to where it's sitting up higher and i'm going to place the chicken thighs evenly onto the rack don't forget to add one cup of water i'm going to secure the pressure cooking lid set the valve to the seal position and i'm going to choose the pressure setting on high and i'm going to cook that for 15 minutes and once the chicken is done it's time to prep our containers so i'm going to add the two salmon fillets first followed by the chicken thighs along with the sweet potatoes and the broccoli go ahead and seal the lids and that's it y'all all of your meals are prepped five days of breakfast lunch and dinner and it only took me about an hour and don't forget i'll have all of these recipes over on my blog the link will be in the description box below but that's it i am fully stocked and ready for the week well all right y'all that is it for today's video if you enjoy these meal prep videos and you want me to make more of them be sure to give this video a thumbs up comment below if you give this meal prep menu a try let me know how you like it and of course feel free to share this video with your friends and your family who are also looking for some healthy meal prep options um don't forget to like this video subscribe if you haven't already oh and also you can tag me in your recipe photos over on instagram i love seeing y'all recreate my recipes and i'll even give you guys a shout out on my stories but anyway that's it for today y'all i'll see you in the next video bye

Channel: Kayla Chandler

Views: 441,247

Rating: 4.9566383 out of 5

Keywords: meal prep, healthy, healthy meal prep, healthy recipes, easy recipes, meal prep for weight loss, weight loss, fat loss, healthy meal ideas, healthy meals, healthy lunch recipes, cheap meal ideas, cheap meal prep, easy meal prep, healthy breakfast ideas, healthy snacks, healthy dinner ideas, how to meal prep, meal prep for beginners, meal prep hacks, meal prep ideas, meal prep recipes, meal prep downshiftology, meal prep jon venus, meal planning, chicken meal prep

Id: bj2PXI2hwZs

Length: 10min 41sec (641 seconds)

Published: Tue Mar 03 2020