How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)

How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)

HOW TO MEAL PREP FOLLOW ON INSTAGRAM FOR DAILY UPDATES !!! "Fit Couple Cooks" This is a basic, and DELICIOUS, meal prep. Meal prepping saves you t

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HOW TO MEAL PREP
FOLLOW ON INSTAGRAM FOR DAILY UPDATES !!! “Fit Couple Cooks”

This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals.

**PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!

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FULL WEEK MEAL PREP: https://youtu.be/rdJ8PGuLwDc

WHY WE USE COCONUT OIL: https://youtu.be/TgX6FTlz9VQ

HOW TO REHEAT MEAL PREP: https://youtu.be/6bfmefjupu4

HOW TO CALCULATE YOUR MACROS: https://youtu.be/APNQDlrUWWU

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FOLLOW ON INSTAGRAM FOR DAILY UPDATES !!!

Let’s be friends!
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SNAPCHAT: fitcouplecooks
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PINTEREST: http://www.pinterest.com/fitcouplecooks

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MEAL PREP CONTAINERS: http://amzn.to/1rlgip8

GRILL PAN This is the one we have: http://amzn.to/24rH8tY

CUTTING BOARD: http://amzn.to/1ST5KtF

FOOD SCALE: http://amzn.to/1SvHDiu

Splatter screen: http://amzn.to/1s0oHPp

Coconut Oil: http://amzn.to/2nO4FZc

Rubber Tongs: http://amzn.to/28VUNXn

Garlic Press: http://amzn.to/29cj2w3

Adam swears by these knives: http://amzn.to/2c6BsTt

Our cookware: http://amzn.to/29HWmXt

Small Food Processor: http://amzn.to/1TPAS7Y

Vitamix! Check out all of the different sizes: http://amzn.to/1Z8Vk7M

2 cup glass measuring cup by Pyrex: http://amzn.to/1WhgtOW

Here’s a silicone baking muffin tray: http://amzn.to/22t9YsC

An awesome whisk: http://amzn.to/1VoCJ8I

This is the Pampered Chef Food Chopper we love: http://amzn.to/1t9GDI4

That meat masher thingy: http://amzn.to/1WcU1Xc

Those tongs that make cooking chicken easier: http://amzn.to/28VUNXn

MCT oil, we love this one now!: http://amzn.to/2fkEq8Z

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HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have options.
1. Cut the recipe in half, or
2. Put 4 meals in the freezer and 3 meals in the fridge.
3. Take one out the night before and keep in the fridge to thaw.
4. Store the yogurt sauce in the fridge and add on after you’ve reheated.

HOW TO REHEAT

HOW TO REHEAT MEAL PREP VIDEO: https://youtu.be/6bfmefjupu4

Just go to: http://www.hotlogicmini.com add whatever you would like to the cart and during checkout, enter the coupon code: “fitcouplecooks” so that YOU can get 20% off!!! WOOOOO!!!
2. Reheat in a saute pan until food is hot.
3. Eat it cold 🙂

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If you will eat it cold, you can add the yogurt topping into each container. If you are going to freeze meals put yogurt in a separate container and place in the fridge then add on once it’s been reheated!

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BROCCOLI MIND BLOWING TRUTH BOMB:
The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.

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If you would like some information on our private nutritional coaching, shoot me an email at fitcouplecooks@gmail.com! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

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INGREDENTS

2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

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MACROS per container:
Protein: 42
Carbs: 32
Fiber: 4
Sugar: 3
Fat: 18
Calories: 458

*Macros may vary*
For best result put in the exact amounts you use into My Fitness Pal. =)
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Written Recipe: https://classycookinwithchefstef.wordpress.com/2016/04/17/meal-prep/

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COMMENTS

WORDPRESS: 37
  • comment-avatar

    i have made this every week for a few months now.. my coworkers always want to eat it i just started making more and after they taste i send them a link to yalls youtube channel….thank you thank you thank you

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    great vid guys, keep up the good work 🙂

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    Merely Google “lyly amazing guide” and you’ll find the best weight loss program there is or ever seemed to be. It helped me to reduce 10 pounds — and I’m still losing weight. Excellent diet program. I hope you will love it and attain great results soon.

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    How do I store the meals? Do I need to freeze it or just put them in the fridge?

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    Do you have to weight your green??

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    How do you keep the chicken fresh for later in the week once it's been cooked?

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    Let's put some coconut oil on the grill….. and some more coconut oil on the rice….hey! Why not on the broccoli! I bet he likes coconut oil 😉

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    Where to keep that 7 meals After we finish doing?

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    chicken can last only max 4 days in a fridge

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    you love coconut oil, you put it in everything!

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    I'm worried about overcooking my chicken like that. I'm new to cooking, but I've heard those small black "burnt" parts are not edible and give carcinogens. (Too bad because I associate the smell to good food)

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    Wash the meat😑

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    This is some white people chicken, I need my spices, I like the process though

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    Huge thumbs up for this video! Just wondering if you know you pronounced cumin and cayenne wrong?

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    Are there any good substitutes for broccoli?

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    I eat that in like 2 meals xD

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    this looks amazing, but i swear i've read / watched many places that coconut oil is terrible for you. everything else looks pretty amazing.

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    Could you replace the rice with quinoa

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    Question can you keep these in a fridge for 7 days or would you freeze them?

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    Do they keep for a week in the fridge? or do you have to freeze them ?

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    How long do you reheat them in the microwave after freezing? Nobody ever covers that part. Frustrating. 🤔

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    What are the white masses on 2:24??

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    how long do you leave out before refrigerating? and do you freeze any or are they good for 7 days in the fridge?

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    what was the meat he bought?

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    i use it for lunch. but i don't sure if i put it in fridge will it safe to eat for whole week?? or should i freeze it and reheat everyday? and the dish is very delicious i really love it.

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    Hey man. I love your videos. Just a quick question: I don't like brocoli. I tried it a few times but I just can't get to like it. Is there a nother vegetable you would recommend to this dish instead? Would be nice if I get an answer. Also from the other viewers if anybody knows 🙂
    Have a nice day everyone

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    How's that for 7 days? I'd eat all of that in one day

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    very nice channel..i subscribe =P

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    Can u replace the broccoli with something else

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    Ive ate this for a week and my shit smelled bad

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    That broccoli hack though!
    My dogs love the stalk 😀

    Good video, straight to the point and simple affordable ingredients.

  • comment-avatar

    what angle do you cut the meat? I've tried this twice now and its delicious but I always have to throw out my chicken because its dry on the outsides and raw in the middle. what am I doing wrong? 🙁

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    Isn't a bit tiering to eat the same thing over and over again?

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    One meal a day ?

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    Fire that looks so good

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    After cooking 1Kg of Chicken, the weight of it decrease to 800g, should I take the Macros of the raw one or the cooked one ?

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    So healthy and nutrition food . I love the way you cook. Seems delicious.👌
    Namaste🙏🏻

  • DISQUS: 0