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

 

 

 

HOW TO MEAL PREP
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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:

WHY WE USE COCONUT OIL:

HOW TO REHEAT MEAL PREP:

HOW TO CALCULATE YOUR MACROS:

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MEAL PREP CONTAINERS:

GRILL PAN This is the one we have:

CUTTING BOARD:

FOOD SCALE:

Splatter screen:

Coconut Oil:

Rubber Tongs:

Garlic Press:

Adam swears by these knives:

Our cookware:

Small Food Processor:

Vitamix! Check out all of the different sizes:

2 cup glass measuring cup by Pyrex:

Here's a silicone baking muffin tray:

An awesome whisk:

This is the Pampered Chef Food Chopper we love:

That meat masher thingy:

Those tongs that make cooking chicken easier:

MCT oil, we love this one now!:

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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:

Just go to: 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:

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This article has 43 Comments

  1. 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

  2. Just made this for my husband and I for the week! The chicken is easy and delicious :) Thanks so much for sharing. Gonna pick up that pan, love the grill lines!

  3. Hi I’m a noob at cooking and in college. After I eat one of the meals, do I store the rest in the freezer or the fridge? For how many days can I store them before eating. Also, when i’m ready to eat it do I just microwave the meal?

  4. Last time I cooked chicken on the stove 2 fire trucks and an ambulance came to my house and I got fined 😂😂

  5. Is that rice bland? I didn’t see you guys add salt or anything I’m just wondering if it’s supposed to be bland thanks!

  6. Do I need to freeze this after making it or can I just put in to fridge? I’m new to meal prep ☺️

  7. Thanks a lot this video really helped me out I’m really gonna be able to stick to my diet. Doesn’t even feel like a diet eating this!

  8. Im a beginneer of this, so prep 7days meal and store at the fridge? those food will stay good in there? also how do heat up those food after u prep

    1. Welcome my friend =) first step is check the description =) if you need anything else msg us on instagram =)

    1. Fit Couple Cooks Didnt see description. Good to know that this meal can be changed to taste and prefence.

      Thanks😊

  9. I just made this for my fiancé’s work week, and I snuck a bite of the chicken to see what it tasted like. It is the best I have ever had! Thank you for posting this! Even though I am over a year late lol. Will be making this very often!

    1. YAY !!!! Welcome to the Family !!!! Its never to late !!!! =) Make sure to join our fit fam facebook page =)

  10. How long will the meal keep for, and if you put any in the freezer how to do you ‘reheat it’ get it ready to eat?

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