Here's a meal prep that's quick and easy and beginner friendly. These are healthy recipes that are perfect for those of you who are on intermittent fasting and I've also included a keto friendly cookie as a snack.
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This meal prep will yield you 2x mains and cookies as your after meal snacks or as breakfast for 4 to 5 days. This meal prep is healthy and well suited for people who are on an intermittent fasting diet as it has 2 big main meals. Feel free to adjust the meal prep as needed if your on a 3 meal a day diet.
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RECIPE #1 - KETO COOKIES
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Makes about 16 cookies depending on how big your cookies are :)
165g of peanut butter
3 tbs of cacao powder
100g of coarsely chopped almond nuts
1/2 teaspoon of vanilla extract
A few droplets of stevia (Adjust to your personal taste). You can use erythritol or other sweetener as well!
3 tbs of chocolate chips
Chuck the peanut butter, cacao powder, vanilla extract and stevia in the food processor. Process until smooth then add almond nuts and process it once or twice. Make sure you don't overprocess it. Or you can choose to add coarsely chopped almond nuts instead so that the pieces remain big. Add chocolate chips. Roll the mixture into a ball then press it down so it looks like a cookie! Put it in the freezer for 30 minutes and it's ready. You can leave it in the freezer. I actually like it best straight out from the freezer!
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RECIPE #2 - BEEF COCONUT WRAP
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This will make about 4-5 depending how big your serving size is. Recommend to add half an avocado when you're going to have them. Avocado mayo is also so good with it!
This is also keto friendly if you use 1-2 coconut wrap per serving.
1kg of Minced Beef
1 Red Bell Pepper
1 Green Bell Pepper
1/2 an Onion
1 Carrot
3 TBS of Apple Cider Vinegar (Adjust to your liking)
1 TSP of Ginger Powder
1 TBS of Cumin (Adjust to your liking)
1 Pack of Black Beans (or 1 can)
4-5 TBS of Tomato Paste
Salt to season
Black Pepper optional
Avocadoes
Cooked minced beef with coconut oil and salt. Once it's brown add cumin, ginger powder and tomato paste. Stir it well then add apple cider vinegar.
You can then add all the vegetables and black beans and cook them with the beef together or separately.
Cook until vegetables is tender. Serve it with sliced avocado in a coconut wrap, or serve it with half a smashed avocado. One container will make about 3 wraps.
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RECIPE #3 - KELP NOODLE SALAD
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This recipe will only take you less than 5 minutes to make.
A few bags of chopped carrots and mixed cabbages.
Green Onions
1 bag of kelp noodles
Avocadoes
A few cans of Wild Caught Salmon
Sauce:
Ginger (adjust to your liking. I like it quite gingery)
2-4 Limes (depending on the size of your limes, you can replace it with apple cider vinegar if you don't have limes or lemons)
5-6 TBS of peanut butter (adjust to your liking)
Some water to dilute it if needed
Salt to season
Place them all into a food processor and process it until smooth.
Rinse the chopped vegetables if needed then place them into 4-5 containers. Rinse kelp noodles under cold water and drain it. Add the kelp noodles and chopped green onions to the container.
Serve it with half an avocado (chopped up avocado), a can of salmon (or half a can), and the gingery sauce! You can try it with the avo mayo sauce or other sauces you fancy.
That's it! So simple!
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RELATED MEAL PREP VIDEOS
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Healthy Food Prep for Losing Weight - https://www.youtube.com/watch?v=-IeYQpJO2fE
Budget Meal Prep - https://www.youtube.com/watch?v=tohmC-LOMLI
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meal prep vegetables freezer 在 にぎりっ娘。nigiricco Youtube 的精選貼文
2015/7/5のつくりおき
※早送りで見たい方へ
【PC】画面右下の設定⇒速度⇒標準をお好みの倍速に変更
【スマホ】画面をタッチ⇒1番右の︙ボタンをタッチ⇒再生速度
今週の常備菜です!
小鯵が安かったので、日持ちもする南蛮漬けにしました。
詳しいレシピはブログ参照してください。
鯵の捌き方、下処理は別に動画をアップしましたので、
そちらを参考にどうぞ♪
「ごはんあれこれ~小鯵の捌き方・下処理の仕方」
https://www.youtube.com/watch?v=Mks-mmBs_h4
「今週の常備菜!7/5」
http://obentotyu.blogspot.jp/2015/07/75.html
Blog「お弁当中」
http://obentotyu.blogspot.jp/
今週の常備菜メニュー
・小鯵の南蛮漬け
・おからサラダ
・私流!人参しりしり
・ミルフィーユカツ(冷凍保存)
・きのこいっぱいのハッシュドビーフ
・鶏モモ肉の塩麹漬け
・アジフライ(冷凍保存)
This week's ”Jobisai" MENU
・Minated small horse mackerel (Namban style)
・Okara(soybean curd refuse)salad
・Carrot shirishiri
※Okinawan dish of grated carrot stir-fried
with egg and sometimes meat or fish
・Mille-feuille pork cutlet(keep in a freezer)
・Salt malt pickled chicken thigh meat
・Vegetables and mushrooms hashed beef
・Fried horse mackerel (keep in a freezer)
meal prep vegetables freezer 在 にぎりっ娘。nigiricco Youtube 的最佳解答
2015/6/8のつくりおき
※早送りで見たい方へ
【PC】画面右下の設定⇒速度⇒標準をお好みの倍速に変更
【スマホ】画面をタッチ⇒1番右の︙ボタンをタッチ⇒再生速度
今週の常備菜です。
キッシュも作ったのですが、長くなるので後日別にアップしますね。
蓮根金平は今回甘めの味付けです。お好みで砂糖の量を調節してください。
詳しいレシピはブログにて
「今週の常備菜!6/22」
http://obentotyu.blogspot.jp/2015/06/622.html
Blog「お弁当中」
http://obentotyu.blogspot.jp/
今週の常備菜メニュー
・キッシュ用タルト生地
・キュウリの漬物
・タコとキュウリの酢の物
・蓮根金平
・野菜たっぷりドライカレー
・チューリップから揚げ
・中華風春雨サラダ
・茹でブロッコリー
・茹でオクラ
This week's ”Jobisai" MENU
・Quiche for tart dough
・Japanese‐style pickles of cucumber
・Vinegary salad of cucumber and octpus
・ Kinpira Renkon (Sauteed Lotus Root)
・Dry curry of Vegetables plenty
・Tulip fried chicken (keep in a freezer)
・Chinese style vermicelli salad
・Boiled broccoli
・Boiled Okra
<関連動画>
【作り置き・常備菜㊷】 2017/03/06 How to make jobisai
https://www.youtube.com/watch?v=9zNCFwIuoeU
【作り置き・常備菜㊺】2018/2/6~How to make Joubisai
https://www.youtube.com/watch?v=IUf4Kd-kBGE
豚肉と小松菜の甘辛しょうが炒め【作り置き/常備菜】
https://www.youtube.com/watch?v=o7mbB39gnCU
小松菜のナムル【作り置き/常備菜】
https://www.youtube.com/watch?v=plVE8xSlM3M
和風うま味ハンバーグ【作り置き/常備菜】
https://www.youtube.com/watch?v=2_IXCGr2biI
トマトのチキン煮込み【作り置き/常備菜】
https://www.youtube.com/watch?v=trZS1oNkJ3o
なすの揚げびたし【作り置き/常備菜】
https://www.youtube.com/watch?v=kXU5t9Qt-n4
なす南蛮【作り置き/常備菜】
https://www.youtube.com/watch?v=wn-3Z0pEQp8
はじめに覚える。基本のきんぴらごぼう【作り置き/常備菜】
https://www.youtube.com/watch?v=hSp6SVTv1KE
チンジャオロースー(青椒肉絲)【作り置き/常備菜】
https://www.youtube.com/watch?v=C88-F5zauhE
はじめに覚える。基本の照り焼きチキン【作り置き/常備菜】
https://www.youtube.com/watch?v=EVvgyGB2_ho
枝豆ひじきの鶏だんご【作り置き/常備菜】
https://www.youtube.com/watch?v=eNfg8HbsB6Q
にんじんナムル【作り置き/常備菜】
https://www.youtube.com/watch?v=B8vGD7sH8ME
【作り置き・常備菜⑯】 2015/06/30 How to make Jobisai(じゃが芋餅 ・マッシュポテト(冷凍保存) ・ヤムウンセン ・焼きトウモロコシ 他)
https://www.youtube.com/watch?v=8XRqKzUsN5c
お弁当にもぴったりな定番常備菜。にんじんしりしり【作り置き/常備菜】
https://www.youtube.com/watch?v=MENzDsn5GA4
【作り置き・常備菜㊶】 2017/03/06 How to make jobisai
https://www.youtube.com/watch?v=LB4KjOOzw68
レンジ蒸し鶏香味ソース【作り置き/常備菜】
https://www.youtube.com/watch?v=uW4ikHR0Igc
定番常備菜。炒りこんにゃく【作り置き/常備菜】
https://www.youtube.com/watch?v=irCLMF4am9Q
節約常備菜。きゅうりともやしのツナごま和え【作り置き/常備菜】
https://www.youtube.com/watch?v=_ZOlMA-jBFM
はじめに覚える。基本の切り干し大根の煮物【作り置き/常備菜】
https://www.youtube.com/watch?v=f1UGXDVvxJI
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