Hello, I don't know about you guys but I feel like lately or I should say for the
last like couple of months, I've felt like having incredibly simple meals and I
feel like it's so important especially right now with the climate of the current
world. If you are feeling a little bit maxed out in terms of your regular life
let's simplify the nutrition so that we can still achieve our goals, we can still
eat well and we can feel good for that - without over-complicating it.
I'd like to thank Squarespace for sponsoring today's video. In today's video I'm going
to be sharing with you a meal prep of some meals which I have made. Now, I
didn't make these all on the same day which you'll see 'cause my outfit does
change but I did prep a few meals back-to-back so I'm gonna share those
with you. These are all very very easy to assemble, they're high in protein and
they're also budget-friendly. Alright, if you guys are ready to create some very
easy high protein and nutritious recipes keep on watching and I will leave all
the recipes linked in the description box for you.
Okay, so I'm gonna start with
the most expensive protein and sort of work my way backwards from there. This
dish is incredibly easy to make because you can do it all in one pan. So, starting
off I'm gonna do a little spray of olive oil and then I'm gonna add some chicken
to the pan and let that cook on its own for a little bit.
Once it's semi cooked, I'm gonna add in some onions and capsicum, garlic paste,
curry powder and some salt and pepper.
I like to use this as a post-training meal. It's really high in protein which is
great for your nitrogen balance and it's got a good amount of carbohydrates which
is good for your glycogen levels. It's gonna be that perfect meal to help you
refuel plus I'm gonna be adding some chicken stock. Now obviously if you're on
a really tight budget I would say cook your rice before you start this dish.
I have a heap of packet rice in the cupboard just because it's convenient, we
tend to use it.
So then I'm adding the rice and the chicken stock and the green beans to the
dish and I'm going to let that cook and as soon as those frozen green beans are
finished cooking I serve it up.
Lentil taco meat. Now, I did not create this recipe,
this was from a blog called 'Power Hungry' and I'm using her recipe,
slightly modified, I didn't use any nutritional yeast but I will leave it
linked in the description box. So I've already cooked the lentils in water and
then strained the water out. Now I'm going to reuse the same pan - I've just
cleaned it off, I've sprayed it with some olive oil, I've put some onion in there
and I'm gonna add my spices and my lentils back into this pan.
Now I did
leave all the ingredients listed in that sort of intro slide but again like
I said I'll leave it linked in the description box. This one is really yummy
and if you want like a Mexican inspired dish but you don't have access to meat
at the moment or you just don't feel like using meat in it go for this. It's
very easy and lentils are very inexpensive to buy as well as being a
good source of protein.
If you follow me on instagram you've probably seen my
zucchini tuna fritters as I did post them on there a little while ago.
The ingredients list which I posted is to make two but right now I'm currently
making four so I'm making it with double the ingredients.
You'll need to shred up
some zucchini and press the moisture out of it - that's gonna be really really
important for making sure that they stay together. Now you can use flour or bread
crumbs but I like to just take rolled oats because they are quite nutrient-dense.
Blend them up in the nutribullet and then add them into the bowl as well
as my eggs and tuna. As far as ingredients goes that's all you need.
It's just those four things - zucchini, oats, eggs and tuna.
I like to add a little bit of salt - if you want other flavors or other spices
you can add them in at this point. And then we're going to divide the mixture
up and press them into patties.
When serving these I like to serve them with
a really simple salad and if you want to I find they're really tasty if you use
plain Greek yogurt on top or alternatively you could use like a
low-fat sour cream.
I'd love to know as well, which meal do you think you might
make? I know a lot of you guys have tried the zucchini tuna fritters but leave me
in your comment, like 1, 2, 3 or 4. This is dish 4 and it's my one pan egg
and bean scramble. I was making this for a breakfast to have on hand, meal prepped
and ready to go. In the pan I've already got black beans, water, garlic, coriander
or cilantro, cayenne pepper and salt. And then in a separate bow I'm whisking
together 8 eggs and 50 grams of the low-fat shredded cheese. Now, we're gonna
wait for this water to cook out of the beans and as soon as that's cooked out
we're pouring in the egg mixture. You're going to make sure to scrape that around
the pan continuously because we don't want any crispy burnt bits. Then I like to
add a whole heap of spinach to that mixture just for some extra micronutrients and
keep it cooking. Now you can serve it on toast or another way that I found is
really nice to serve it is with some avocado and some ajvar. Now the recipes in
this video that were mine are listed on my blog so you just need to jump to
www.eatrunlift.me - under the blog tab you can find my recipe index and they're all
in there as well as a whole heap of others. I host my blog on Squarespace and
I have for the last 5 years. The reason that I chose Squarespace and I actually
moved over from another provider to Squarespace is because it is so easy to
customise. If I need to put in a new element really quickly like if I'm doing
a sale or I'm running something it's so simple for me to do. You can drag and
drop, they have templates that are already pre set up and ready to go and
you can take those templates and customise them to look how you want and
suit your branding and your message. If you're looking for somewhere to put your
blog or your brand or your ecommerce - checkout Squarespace. And I will put a
link on the screen and this link will get you 10% off your first purchase. It
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check out Squarespace. I hope you're well and don't forget I've got all those
recipes linked in the description box for you guys if you want to try them out.
you