Thread by @coookwithchris

It's Sunday, which means it's time to set yourself up for a week of healthy eating

Here are 5 of my favorite EASY meal preps you can take advantage of:

(Thread)

Steak Stir Fry

Ingredients:

Sauce:

-1 cup soy sauce or coconut aminos
-4 tsp fish sauce
-Grated garlic (to taste)
-Grated ginger (to taste)
-2-4 tbsp sriracha (to taste)
-4 tbsp honey
-Pinch of salt (only if using coconut aminos)

Stir Fry:

-2 lb steak sliced as thin as possible AGAINST the grain
-1 cup shiitake mushrooms
-1 cup diced carrots
-1 cup broccoli florets
-Avocado oil
-Green onions & sesame seeds to garnish

Make your sauce, then use a couple spoonfuls to marinate the meat for a few minutes (optional).

Heat some oil over medium high heat, then add your steak. You only want to cook this for 2-3 minutes to get some color because it will be going back in at the end.

Remove the steak and set aside. Get rid of any excess marinade, add another splash of oil, and add your vegetables.

When the vegetables are cooked to your desired texture4, add the steak back in as well as the sauce, and stir to combine.

Cook for a few more minutes until the sauce has thickened and coats everything.

Garnish with green onion and sesame seeds, and serve over rice!

You can also do this with any protein or vegetables! Feel free to make this one your own and add anything you like

You can pretty much use any cut of steak depending on your goals. This will make 4, 8oz portions. My favorites are:

Skirt- 44g protein, 30g fat
Flank- 48g protein, 20g fat
Sirloin tips- 48g protein, 12g fat

Egg roll in bowl

Ingredients:

-1 lb ground pork, beef,  turkey or chicken
-1 14oz bag of shredded cabbage or coleslaw mix
-¼ cup soy sauce or coconut aminos
-1-2 tbsp honey
-2 tsp sriracha (or to taste)
-3 cloves garlic, minced
-1-2 tsp ginger, minced
-Oil

Preparation:

Heat a pan over medium-high heat. Cook the ground meat until it’s fully cooked, then drain the fat.

Reduce the heat to medium, then make a small opening on the pan and add a dash of oil. Add the garlic and ginger and cook until fragrant, about 1 minute.

Stir the garlic and ginger in with the meat, then add the cabbage/coleslaw, soy sauce/coconut aminos, sriracha, and honey and mix well.

Saute until the cabbage/coleslaw becomes tender, about 4-5 minutes.

Garnish with green onion, sesame seeds and more sriracha.

Salsa chicken

Add 2 lbs of chicken (breasts or thighs) with a full jar of salsa to a crock pot and simmer on high until the chicken falls apart, about 2.5 hours. You can simmer on the stove as well.

Shred, season to taste and enjoy!

Steak fajitas with cilantro lime rice and jalapeno sauce

50g of protein per bowl

Rice:

Rinse your rice well, then cook according to package instructions with 2 bay leaves.

When it's done, mix in cilantro, lime juice, salt and a drop of avocado oil. You can add as much or as little as you'd like.

Steak:

I like using sirloin tips here because they are already sliced. You can use any cut of steak you like, though. If you use 2 lb, you will have 4 8oz portions.

Add to a bowl with some avocado oil and a packet of taco seasoning.

Let that marinate for a few minutes, then slice 3 bell peppers and 1 red onion.

Heat a large of skillet over medium high heat with avocado oil. When hot, add your steak and cook for 2 minutes per side, or until cooked to your desired temp.

Remove the steak, add another splash of oil, then add your peppers and onions with a pinch of salt. Cook until desired texture.

Jalapeno Sauce:

Now we'll make the sauce to bring it all together.

-1/2 cup greek yogurt
-1 jalapeño
-Juice of 1 lime
-Cilantro
-Salt

Blend until smooth.

Assemble your bowls and enjoy!

Burger bowl

Inspired by the In n Out burger animal style fries, but healthy

Start by roasting your potatoes.

Preheat the oven 450 and cut your potatoes into 1 inch pieces.

Toss them in a bowl with oil, salt, pepper, garlic powder and paprika.

Roast for 30 minutes, giving it on occasional stir. If you’re making a large batch you may need to let them go longer to get crispy.

While the potatoes are cooking, simply cook your ground meat of choice. When fully cooked, drain the fat, and season with salt, pepper, garlic powder and onion powder.

For the special sauce, combine:

1/2 cup avocado mayo
3 tablespoons ketchup
1/2 tablespoon white vinegar
.5-1 tsp sugar
2 tablespoons relish

Adjust the vinegar & sugar to your preference.

Assemble your bowls with the potatoes on the bottom, then the ground meat, then top with lettuce, onion, pickles, tomatoes, avocado, sauerkraut or anything else you want.

Drizzle the special sauce on top and enjoy!

This a super easy recipe that you can completely customize to your own liking. Let me know how you like it!

Struggle with meal planning?

My meal plans are a guide you can use to effectively plan your eating

-Over 100 recipes
-Exact portions for your goals (no calorie counting)
-Very flexible; mix & match sides, snacks, etc
-Detailed notes

ALL CUSTOM TO YOU!
mealplans.carrd.co