Meal Prep Made Frugal
This e-Book is designed to provide simple and yet flavorful meals as you progress in your fitness journey. This is not a
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Table of contents :
01
F3 and Meal Planning
AS A CERTIFIED FITNESS NUTRITIONIST AND CERTIFIED
SPORTS NUTRITIONIST, IT IS ESSENTIAL FOR ME TO KNOW
DIFFERENT NUTRITIONAL APPROACHES TO MEET A PERSON’S
FITNESS GOALS AND HAVE EXPERIENCED SOME OTHER
NUTRITION PLANS. ONE THING I DID LEARN REPEATEDLY WAS
THAT NO ONE SPECIFIC HEALTHY SYSTEM WORKED FOR ME
ALONE. I SAY THAT BECAUSE WE ARE ALL DIFFERENT, AND
THEREFORE, HAVE DIFFERENT TASTES AND STYLES. I LOVE
GOOD WHOLESOME FOOD, REFUSE TO LIVE ON SALADS ALONE, AND DON'T WANT TO SPEND A TON OF MONEY ON MEAL PREP.
ENTER MY IDEA FOR THIS E-BOOK.
THIS E-BOOK CONTAINS RECIPES THAT USE SIMPLE AND
FLAVORFUL INGREDIENTS TO MAKE MEALS THAT HELP US
STRIVE TOWARDS OUR FITNESS GOALS. THIS APPROACH
INCLUDES USING LESS TIME DURING THE DAY TO MEAL PREP, ENSURING WE HAVE TIME TO FOCUS ON OTHER THINGS. EATING
HEALTHY DOESN’T HAVE TO BE EXPENSIVE. COMMITTING TO A TASTY AND YET NUTRITIOUS DIET CAN REMAIN AS FRUGAL
AND BUDGET-FRIENDLY AS YOU MAKE IT. COMBINED WITH
REGULAR EXERCISE, HEALTHY EATING HELPS US BOTH
ACHIEVE AND MAINTAIN A HEALTHIER LIFESTYLE. SEE THE
BELOW HELPFUL TIPS WHILE KEEPING IN MIND THAT ANY
INGREDIENTS LISTED IN THIS E-BOOK ARE MINIMALLY
PROCESSED. THIS E-BOOK DOES NOT CONTAIN
MACRONUTRIENT BREAKDOWNS, AS I DON’T USUALLY COUNT
CALORIES. INSTEAD, I FOCUS ON A WHOLE NUTRITION
APPROACH FOR ALL MEALS.
02
F3 and Meal Planning
Helpful Hints
SOME HELPFUL HINTS ON HOW TO CUT DOWN ON BOTH TIME
AND FUNDS WHILE MEAL PREPPING: 1) PREPARE LARGE BATCHES OF MEATS AT ONCE TO CUTDOWN
ON OVERALL MEAL PREP TIME. I LIKE TO REFRAIN FROM
SEASONING ANY PRE-COOKED CHICKEN AT ALL. WHATEVER
DISH I END UP USING IT FOR, THE CHICKEN STARTS AS
UNSEASONED, ALLOWS ME TO ADD DIFFERENT FLAVORS TO THE
MEAL AS I WANT, KEEPING ME FROM BECOMING BORED WITH
MY CHOICES. I WILL USUALLY ALSO CUT AND STORE THE
COOKED CHICKEN IN 3-4 OZ BAGS. FOR ME, THIS IS A REGULAR
PORTION DEPENDING ON MY CURRENT FITNESS GOALS. THE
ENTIRE BATCH IS THEN LABELED AND FROZEN FOR LATER USE.
AS A RESULT, I KNOW HOW MANY FREEZER BAGS TO GRAB
FROM THE FREEZER BASED ON THE OUNCES/PORTIONS I AM
MAKING IN A DISH.
2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES
SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC. FRESH
VEGETABLES ARE GENTLY WASHED, PATTED DRY, THEN CUT
AND STORED IN CONTAINERS WITHIN THE REFRIGERATOR SO
THEY CAN LAST A LITTLE LONGER. FROZEN VEGETABLES HELP
AS I CAN QUICKLY GRAB WHAT I NEED FROM THE FREEZER
WITHOUT HAVING TO BUY A LARGE AMOUNT OF THE ITEM
FRESH FOR THOSE OCCASIONS THAT CALL FOR IT.
3) ANY FRESH HERBS ARE GENTLY WASHED, PATTED DRY, THEN STORED IN PLASTIC STORAGE BAGGIES WITH AS MUCH
AIR AS POSSIBLE REMOVED TO PROLONG THEIR LONGEVITY AS
WELL. I ALSO MEAL PLAN FOR 3-4 DAYS, WHICH HELPS OUR
OVERALL GROCERY BILL AS WE CAN USE WHAT WE HAVE ON
HAND WITHOUT MAKING UNNECESSARY TRIPS TO THE MARKET.
EXTRA TRIPS TO THE MARKET CAN PLAY HAVOC ON SOMEONE’S
BUDGET BEFORE THEY KNOW IT. THEREFORE, HAVING A PLAN
ON HAND OF WHICH MEALS I PREPARE AND WHEN HELPS SAVE
TIME AND MONEY.
CONTENTS
PAGE 06
Cilantro Lime Chicken
PAGE 07
Orange Beef Stir-Fry
PAGE 09
Lemon Chicken Capers
PAGE 10
Southwestern Beef
PAGE 11
Simple Chicken & Potatoes
PAGE 13
Creamy Brussels Sprouts & Chicken
CONTENTS
PAGE 15
Coconut Chicken Curry
PAGE 16
Creamy Spaghetti Squash
PAGE 18
Clean-er Meatloaf
PAGE 20
Sloppy-less Joes
PAGE 21
Not Your Traditional Beef Stew PAGE 24
Clean-er Spaghetti
PAGE 26
About Me