This Slow Cooker Enchilada Chicken recipe is made using a slow cooker so it is very hands off and easy to prep. It has 58g of protein per dish, making it wonderful to meet your goals. The recipe can be found here: https://mealprepmanual.com/slow-cooker-enchilada-chicken/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Pumpkin Pie Baked Oatmeal will put you in the fall spirit and have you ready to go come breakfast time. The recipe can be found here: https://mealprepmanual.com/pumpkin-pie-baked-oatmeal/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Sriracha Lime Chicken Bowls are filling, nutritious, and tasty to help you if you are shooting for a calorie deficit. They have less than 500 calories and more than 40g of protein per serving. The recipe can be found here: https://mealprepmanual.com/sriracha-lime-chicken-bowls/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I meal prepped a bunch of this Gluten Free Chocolate Chip Cookie Bread to put into Snack City in my freezer so I had a more macro friendly dessert option to curb my sweet tooth. They rock. The recipe can be found here: https://mealprepmanual.com/chocolate-chip-cookie-bread/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

The newest addition to the Big Boy collection, these Big Boy Cheesesteak Sloppy Joe Bowls are over 1000 calories each with 59g of protein. Recipe: https://mealprepmanual.com/big-boy-cheesesteak-sloppy-joe-bowls/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Pots, Pans, Knives, Cutting Boards, Skillets: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Sausage Egg & Cheese Savory Baked Oatmeal will give extra time in the mornings so you can sleep in knowing breakfast is ready to go. The recipe can be found here: https://mealprepmanual.com/sausage-egg-and-cheese-savory-baked-oatmeal/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Beefy Queso Loaded Potatoes are already in my Top 10 Favorite Meal Prep Recipes. They were so flavorful and I was excited to eat them every single day. The recipe can be found here: https://mealprepmanual.com/beefy-queso-loaded-potatoes/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Snack City has grown larger this week with these Buffalo Chicken Biscuits. They are gluten free, high in protein, and low in calories to help you meet your nutritional goals. Thanks to Zwilling for sponsoring the video. Find the recipe here: https://mealprepmanual.com/buffalo-chicken-biscuits/ Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Kitchen Products I use: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for over 2 years now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Watermelon is one of my favorite foods on the planet but if I accidentally chomp down on a seed it ruins everything for me. That's why I started cutting my watermelon hedonistic style and it changed my life. In this video I explain my process for how to pick out the perfect watermelon. Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

It's so hot here in Austin and sometimes cold food just hits the spot. This recipe is meant to be eaten cold. The recipe can be found here: https://mealprepmanual.com/mediterranean-chicken-pasta-salad/ Nutritional Estimates from Spoonacular API. Note that in the calculations I used chickpea pasta and if you use regular pasta, it will be roughly the same caloric load but with less protein and higher in carbs. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Buffet Meal Prepping is a good way for you to gain the benefits of meal prep without having to eat the same thing every day. I hope with this video you can get some ideas for easy recipes to add to your weekly plans. Thanks to Zwilling for sponsoring the video. Spring Rolls: https://mealprepmanual.com/spring-rolls/ Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #freshandsave Chicken and Noodle Stir Fry: 112g Cooked Chicken 100g Saifun Noodles 7.5g Oil 100g Frozen Stir Fry Vegetables 10g Chili Garlic Oil 10g Soy Sauce 5g Sesame Oil 2g Rice Vinegar 3g Honey www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

This Peanut Turkey Stir Fry meal prep is one of the lowest effort meal prep recipes you can have. All it takes is making a quick sauce, browning turkey, and throwing some rice in a rice cooker. The recipe can be found here: https://mealprepmanual.com/peanut-turkey-stir-fry/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Poblano Chicken Harvest Bowls are a great recipe for your workweek to help you save money and keep from getting takeout. The sauce is made of roasted poblano peppers, onions, and garlic. The recipe can be found here: https://mealprepmanual.com/poblano-chicken-harvest-bowls/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Cinnamon Protein Waffle French Toast has 46g of protein and helps me take care of my sweet tooth when I am restricted on calories. Here is a link to the recipe: https://mealprepmanual.com/cinnamon-protein-waffle-french-toast/ Single Serving Recipe: https://mealprepmanual.com/protein-pancakes/ Big Batch Dry Mix: https://mealprepmanual.com/protein-pancake-mix/ Link to the Waffle Iron: https://amzn.to/3tL7V8U Link to Casein Protein: https://amzn.to/3Au2zlY Link to the Whey: https://amzn.to/3ELmcbD Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

This Pineapple BBQ Chicken recipe is one of the OG recipes from when I first started mealprepmanual.com. The pineapple is a sneaky underdog for the best component in this dish. The recipe can be found here: https://mealprepmanual.com/pineapple-bbq-chicken/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Japanese Ground Beef Curry recipe is a filling and tasty meal prep recipe that only requires one pot and a rice cooker. I love Japanese Curry for meal prep because it tends to get even better after being in the fridge for a few days. The recipe can be found here: https://mealprepmanual.com/japanese-ground-beef-curry/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

So many of you have asked for more 1000 calorie meal prep recipes. Here you are. These Big Boy Mac & Cheese dishes are each over 1000 calories with 73g of protein. Here is the recipe: https://mealprepmanual.com/big-boy-mac-cheese/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Pots, Pans, Knives, Cutting Boards, Skillets: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Gochujang Glazed Beef & Vegetables recipe is a great high volume, calorie friendly meal prep recipe to help you meet your goals. The high volume and protein will help you stay satiated throughout the day. The recipe can be found here: https://mealprepmanual.com/gochujang-glazed-beef-vegetables/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, Skillets, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Energy balance is the secret to reaching your body composition goals. If you want to lose or gain weight, you MUST get the energy balance part of the equation correct. It is not possible to make changes in weight without it. If you can understand the concept of Energy Balance and how it relates to your weight status, you will be lightyears ahead of others and you will find success. Here is a link to the calorie calculator: https://mealprepmanual.com/daily-calorie-calculator/ Each year at the turn of the year I hold a sale on mealprepmanual.com where Annual Memberships to the MPM Club to get access to all the content on the site are 50% off. That is $25 for the whole year. If you enjoy this page and want to help support what I do, this is one of the best ways to do so. I am very grateful to have this community here on YouTube and I appreciate all of you that take the time to watch my videos. If you are wanting to make changes in 2024 to your diet and training, I think the website can be a big help and I'd encourage you to checkout joining 😎 Josh

I have been trying my hardest to eat more vegetables the last few months so that I can officially become King of the Vegetables and this is how I am doing it. Thanks to Zwilling for sponsoring the video. The End of Year Sale for the Fresh & Save Essentials Set can be found here: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2Fzwilling-fresh-save-glass-vacuum-starter-set-32-pc--36807-132%2F36807-132-0.html&cjsku=36807-132-0 Here is a link to the ZWILLING Fresh & Save 7pc Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Hummus Recipe: https://mealprepmanual.com/carrots-and-hummus/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave www.mealprepmanual.com 0:00 Intro 0:30 The Loot 1:07 Prepping 5:36 Zwilling Ad 5:58 How I Eat Them Affiliate Disclosure: This post includes affiliate links from CJ

These High Protein Meatballs can be a life saver for you when it’s snack time or weeks that you don’t feel like meal prepping. Find the written recipe here: https://mealprepmanual.com/high-protein-beef-meatballs/ Tikka Masala Meatballs: https://mealprepmanual.com/tikka-masala-meatballs/ Teriyaki Beef Meatballs: https://mealprepmanual.com/teriyaki-beef-meatballs/ Meatball Sub: https://mealprepmanual.com/meatball-sub/ Thanks to Zwilling for sponsoring the video. The Black Friday Sale for the Vacuum Pump and Bag Set for $49.99 can be found here: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2Fzwilling-fresh-save-pump-and-bag-set-s%252Fm%252Fl-%252F-4-pc-white-1021156%2F36806-011-0.html&cjsku=36806-011-0 Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ 0:22 Recipe Start 3:20 Storage/Zwilling Ad 4:20 Meal Prepping with the balls 4:50 Tikka Masala Meatballs 5:50 Teriyaki Beef Meatballs 6:50 Meatball Sub

This Sweet Potato & Ham Egg Bake is a meal prep recipe that can save you time in the morning by having breakfast already cooked for you in the fridge. That way you can sleep in a little extra longer knowing your food is already ready for you. The recipe can be found here: https://mealprepmanual.com/sweet-potato-and-ham-egg-bake/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Bulk prepping your proteins can save you lots of time when it comes to the lunch or dinner hour. Here is a link to the written recipe for how I do this with chicken breast: https://mealprepmanual.com/freezer-chicken-breast/ Thanks to Zwilling for sponsoring the video. Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to Ethan’s Poblano Tacos: https://www.youtube.com/watch?v=YtkyC2Ctz6E I don't follow any recipe for when I make these. I just throw stuff together until I decide it is good enough. For the Rice Bowl I did about 175g of rice, and 100g of chicken that I microwave on 50% power until it is hot. The Wrap is roughly the following: 60g Rice 100g Chicken 25g Spring Mix 10g Rice Vinegar Salt and pepper 20g Tomato slices 20g Red onion 10g Mayo 1g Paprika 10 inch tortilla Hot Sauce Pollo & Poblano Tacos: 60g Poblano 60g Onion 100g Chicken 48g Oaxaca cheese salt and pepper 3 Corn tortillas Hot sauce This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Many of you have requesting high calorie breakfast preps. Look no further :) These Big Boy Baked Oatmeal dishes are each almost 1000 calories with 42g of protein. Here is the recipe: https://mealprepmanual.com/big-boy-baked-oatmeal/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Pots, Pans, Knives, Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Chicken Fajita Fried Rice recipe is one of my favorite meal prep recipes I've made this year. It can be a good recipe to use for weight loss or cutting as it has less than 500 calories. The recipe can be found here: https://mealprepmanual.com/chicken-fajita-fried-rice/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives, Skillets, Cutting Boards, etc: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Snack City is the heart of my kitchen. It provides me with so much convenience. All of the recipes I mentioned in this video can be found on my website and many of them are here on YouTube as well. Thanks to Zwilling for sponsoring the video. Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Here are some of the recipes I mentioned in the video: Pizza Bites: https://youtu.be/ZEYMVPLHbzs Protein Pancakes: https://youtu.be/gfp8LIYNOKw Hidden Vegetable Breakfast Muffins: https://youtu.be/_EmxhsiGXDs Sausage Breakfast Biscuits: https://youtu.be/L3GCywqgLVE Chicken Taquitos: https://youtu.be/_FOQ9SucxCc Protein Pancake Bites: https://youtu.be/l8ERiTwxE5Y Protein Waffles: https://youtu.be/PU1maWnWYU8 This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

These Hot Honey Pork Stir Fry meals are going straight on to my list of meal prep recipes I can use when I want to be in and out of the kitchen as fast as possible. The recipe can be found here: https://mealprepmanual.com/hot-honey-pork-stir-fry/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

With the winter coming and bulking season sneaking up fast, high calorie meal preps are back on the menu for many of us. These Big Boy Baked Penne dishes are each over 1000 calories with 68g of protein. Here is the recipe: https://mealprepmanual.com/big-boy-baked-penne/ Lower Calorie Version: https://mealprepmanual.com/baked-penne/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Pots, Pans, Knives, Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I’ve been making some granola every week for a couple of months now. I love eating it with my daily apple. Here is a link to the recipes: Cinnamon Raisin: https://mealprepmanual.com/cinnamon-raisin-granola/ Double Dark Chocolate: https://mealprepmanual.com/double-dark-chocolate-granola/ Peanut Butter Protein Cluster: https://mealprepmanual.com/peanut-butter-protein-cluster-granola/ Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 If you are interested in the CUBE collection, Zwilling is offering US based members of TMPM Nation a small CUBE container for free with the purchase of $100 of CUBE products when you use the code “TMPMCUBE”. Check it out here: https://www.zwilling.com/us/kitchen-organization/vacuum-food-storage/food-storage-containers/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. They recently released the CUBE dry storage collection which is what I used to store the granola from this video. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for about 2 years now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave All of the kitchen items I use can be found here: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

If you are a college student and looking for some budget friendly meals to help get you through the school week, here are 3 that can work. Meal prep helped me save tons of money while I was in college. Cooking your meals at home instead of eating out is probably the number one way people can save on personal food cost. Chicken Bowls with Rice & Lentils: https://mealprepmanual.com/chicken-bowls-with-rice-and-lentils/ Sweet Potato & Ham Egg Bake: https://mealprepmanual.com/sweet-potato-and-ham-egg-bake/ Carrots & Hummus: https://mealprepmanual.com/carrots-and-hummus/ Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I truly think that these Protein Pancakes are the best out there. I usually just prep the dry mix ahead of time and form the batter whenever I want to make one but this time I prepped a big batch to throw into Snack City in my freezer. That way they only take 60 seconds to reheat and have ready to eat. Here is a link to the recipe: https://mealprepmanual.com/meal-prepped-protein-pancakes/ Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. #ZWILLING1731 and #FreshAndSave Link to the Casein Protein: https://amzn.to/3Au2zlY Link to the Whey: https://amzn.to/3ELmcbD 0:00 Intro 0:16 Recipe Start 1:48 Pancake Cooking 4:19 Zwilling Ad 5:27 Pricing www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

These snacks are quick to make and can help you out when you are in need of a fast bite to eat. https://mealprepmanual.com/quick-and-easy-snack-ideas/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Air Fryer: https://amzn.to/3XKgYEV Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Big Boy BBQ Beef Meatball meals are perfect for trying to gain weight and grow muscle. The recipe can be found here: https://mealprepmanual.com/big-boy-bbq-beef-meatballs/ Lower Calorie Version: https://mealprepmanual.com/bbq-beef-meatballs/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Air Fryer: https://amzn.to/3XKgYEV Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Sriracha Peanut Chicken Rice Bowls were exactly what I needed to feed me for lunch this week. The recipe can be found here: https://mealprepmanual.com/sriracha-peanut-chicken-rice-bowls/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Grab and go breakfast options are some of my favorite kinds. These Hidden Vegetable Breakfast Muffins are great to keep in Snack City in your freezer. Here is a link to the recipe: https://mealprepmanual.com/hidden-vegetable-breakfast-muffins/ 119 CALS | 19.1g C | 3.2g P | 3.2g F Here is a link to the ZWILLING Fresh & Save 7pc Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set if you're in the US: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Link to more of the products I use: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Once again this week I didn't feel like cooking but I need meals to feed me so I spent 40 minutes making these dishess. The recipe can be found here: https://mealprepmanual.com/easy-ground-chicken-curry/ Ethan Chlebowski's Salt Video: https://www.youtube.com/watch?v=XwS25xq7xas Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I had little motivation to spend time cooking this week so I whipped up these bad boys in about 45 minutes to feed me for lunch. The recipe can be found here: https://mealprepmanual.com/lemon-garlic-turkey-bowls/ Nutritional Estimates from Spoonacular API. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

With summer just around the corner, sometimes it can be nice to eat a cool meal for a refreshing change. This Dijon Chicken and Pasta Salad recipe is meant to be eaten cold. The recipe can be found here: https://mealprepmanual.com/dijon-chicken-and-pasta-salad/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Grab and go breakfast options are some of my favorite kinds. These Sausage Breakfast Biscuits are great to keep in Snack City in your freezer. Here is a link to the recipe: https://mealprepmanual.com/sausage-breakfast-biscuits/ Here is a link to the ZWILLING Fresh & Save 7pc Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set if you're in the US: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Link to more of the products I use: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Thank you Helix for sponsoring the video. Visit https://helixsleep.com/joshcortis to get 20% off your Helix mattress, plus two free pillows. Offers subject to change. #helixsleep These BBQ Turkey Skillets are quick to prep and cook and great as a weight loss/cut friendly meal at under 500 calories. The recipe can be found here: https://mealprepmanual.com/bbq-turkey-skillet/ Nutritional Estimates from MacroFactor. 0:00 Intro 0:14 Chop Potatoes 1:05 Chop Remaining Vegetables 2:00 Cook Turkey and Vegetables 3:18 60s Helix Ad 4:19 Click here to skip 5:12 Plating and Nutritional Estimate 5:50 Reheating and Weight Loss Talk If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Back in 2021 these Lower Calorie Cookie Skillets used to get made 3 or 4 times a week in my house for my roommates and I. They are so easy to make and don't take much time at all. The recipes are linked here. Cakey Version: https://mealprepmanual.com/lower-calorie-chocolate-chip-cookie-skillet-cakey-version/ Chewy Version: https://mealprepmanual.com/chocolate-chip-cookie-skillet/ Brownie Version: https://mealprepmanual.com/chocolate-fudge-brownies/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

The other day I was craving chili dogs so I made a pot of hot dog chili and I had a ton leftover. So I took the leftovers and put it into tortillas and it was awesome so I wanted to make it into a recipe for Snack City. Here is a link to the recipe: https://mealprepmanual.com/chili-beef-and-cheese-mini-tacos/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to more of the products I use: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

These Deconstructed Chicken Pot Pies are the perfect cutting/weight loss meal prep. They are low in calories, high in volume, and high in protein. The recipe can be found here: https://mealprepmanual.com/deconstructed-chicken-pot-pie/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I plowed my way through these Cheeseburger Skillets last week. They hit the spot after my workouts each day and are so incredibly easy to make. The recipe can be found here: https://mealprepmanual.com/cheeseburger-skillets/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This is my variation of the Korean Street Food Tteokbokki. I add beef and vegetables to make it into a more complete dinner. Written Recipe: https://mealprepmanual.com/korean-beef-and-rice-cakes/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Wok, Knives, and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I used to love snacking on taquitos from the freezer aisle when I was a kid so I knew I needed to make my own version for Snack City. Here is a link to the recipe: https://mealprepmanual.com/chicken-taquitos/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to more of the products I use: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Thank you Helix for sponsoring the video. Visit https://helixsleep.com/joshcortis to get 20% off your Helix mattress, plus two free pillows. Offers subject to change. #helixsleep These 1,000 Calorie Burrito Bowls are a perfect meal for when you are bulking and trying to build muscle. They are super palatable and easy to eat. The recipe can be found here: https://mealprepmanual.com/1000-calorie-burrito-bowls/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Sweet Potato & Sausage Scrambles can be prepped and frozen to make your life easier in the morning and also allow you to sleep in a bit longer. The recipe can be found here: https://mealprepmanual.com/sweet-potato-and-sausage-breakfast-scramble/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Asian Flavored Ground Turkey Bowls have 4 different vegetables to help boost the volume while keeping calories low, making it a good choice for when you are trying to sustain an calorie deficit. The recipe can be found here: https://mealprepmanual.com/asian-flavored-ground-turkey-bowls/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

If you find yourself struggling to consistently hit your calorie goals when trying to gain weight and grow muscle, try out drinking some of your calories instead of eating them. These Weight Gain Shakes are energy dense and lighter on volume than many other foods when compared on a per calorie basis. Peanut Butter Chocolate Weight Gain Shake: 240g 2% Milk 75g Plain Full Fat Greek Yogurt 40g Oats 30g Protein Powder 5g Cocoa Powder (optional) 125g Frozen Banana 19g Chocolate Syrup 32g Peanut Butter Strawberry Weight Gain Shake: 240g 2% Milk 75g Plain Full Fat Greek Yogurt 150g Frozen Strawberries 40g Oats 30g Protein Powder 30g Raisins (optional) 21g Honey Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Zwilling Products I Like: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ and Amazon Affiliate program.

It's time for everyone to start building Snack City in your freezer for 2023. Snack City in my neck of the woods was wearing thin so I prepped these Jalapeño Cheddar Broccoli Bites, Chocolate Chip Protein Pancake Bites, and Chicken Fries. Here are links to the recipes: https://mealprepmanual.com/jalapeno-cheddar-broccoli-bites/ https://mealprepmanual.com/lil-chocolate-chip-protein-pancake-bites/ https://mealprepmanual.com/spicy-chicken-fries/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to full Pancake Bite Video: https://www.youtube.com/watch?v=jB4GteV3wUo On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

These Chile Lemon Rice Bowls can be awesome for weight loss because they are lower calorie than many other meals while containing a good amount of volume. The recipe can be found here: https://mealprepmanual.com/chile-lemon-rice-bowls/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to a good amount of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

2024 is the year of meal prep. Take the information from this video and use it to help you take your meal prep game to the next level. Time to get shredded and jacked and rich from all the money you'll save. Here are some links to where you can find the products I mentioned. Knives, Skillet, Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Cheap Skillet: https://amzn.to/3i0menL www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Microwave Chocolate Chip Protein Cookies can be made in about 5 minutes and give you a macro friendly sweet treat to satisfy your dessert cravings. The recipe can be found here: https://mealprepmanual.com/microwave-chocolate-chip-protein-cookies/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Honey Sriracha Rice Bowl meal prep can be finished inside of an hour and give you lunches for the work week.. The recipe can be found here: https://mealprepmanual.com/honey-sriracha-rice-bowls/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Big Skillet: https://www.zwilling.com/us/staub-cast-iron---fry-pans%2F-skillets-13-inch-double-handle-fry-pan-black-matte-1313425/40511-073-0.html?cgid=hidden-tmpm-assortment Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Hidden Vegetable Butter Chicken meal prep made eating my vegetables so incredibly easy and the meals were awesome on top of that. The recipe can be found here: https://mealprepmanual.com/hidden-vegetable-butter-chicken/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

0:00 Intro 0:44 Do you have a culinary background? 1:58 Why do you hate vegetables so much? 2:41 Kitchen tour 4:09 How/Why I started TMPM 8:01 What does your training look like? 9:12 Are there any foods you won't eat? 10:11 What are your hobbies outside of work? 11:14 Why do you hold your fork like that? 11:44 Camera setup 12:55 Can you meal prep fish? 13:27 How to stay consistent with meal prep 15:04 Meal prep containers 16:43 Kitchen gear 18:16 What is your recipe development process? Thank you to all 500k+ of you subscribers and everyone who takes the time to watch my videos. I feel very lucky to have so many people who take an interest in what I create and it's awesome for me to see. Link to the plastic meal prep containers: https://amzn.to/3u3EDCn Links to the Zwilling Knifes/Skillet: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm The 4 Hour Work Week: https://amzn.to/3EArzcA Fridge: https://amzn.to/3Vyli8c Range: https://amzn.to/3OIjbwr Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Protein Waffles have taken over Snack City in my freezer. They only take 2 or 3 minutes to reheat and have a healthy dose of protein for your mornings. Here is a link to the recipe: https://mealprepmanual.com/protein-waffles/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to the Waffle Iron: https://amzn.to/3tL7V8U Link to the Casein Protein: https://amzn.to/3Au2zlY Link to the Whey: https://amzn.to/3ELmcbD On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 0:00 Intro 0:27 Recipe Start 2:00 Waffle Cooking 4:20 Zwilling Ad 5:21 Reheating and Flavoring www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Click here https://helixsleep.com/joshcortis for up to $200 off your Helix Sleep mattress plus two free pillows and free shipping within the US #helixsleep This Big Boy Chili is an energy dense meal to help you get in the calories you require to help you gain muscle. I know for me, eating enough to grow is the hardest part of trying to put on muscle. Preportioned meals can help ensure you are getting the required intake. The Recipe can be found here: https://mealprepmanual.com/big-boy-chili/ Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of a sponsored agreement with Helix Sleep.

Food is getting more and more expensive as we get closer to 2023. In this video I wanted to see if I could prep my breakfasts and lunches for the workweek for under $20. The Recipes can be found here: Teriyaki Ground Beef Bowls: https://mealprepmanual.com/teriyaki-ground-beef-bowls/ Banana Cinnamon Baked Oatmeal: https://mealprepmanual.com/banana-cinnamon-baked-oatmeal/ Nutritional Estimates from MyFitnessPal. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Fried Rice is one of my favorite things to eat and Spam Fried Rice is a comfort food for me. My mom and grandma used to make it for me all of the time as a kid. This video was sponsored by ZWILLING. I have been using ZWILLING knives for years and they are without a doubt the best knives I've used. Having a high quality chef's knife makes a huge difference in the kitchen. #ZWILLING1731 and #FreshAndSave Here is a link to the 3 ZWILLING knives I showed in this video. Zwilling Pro 8 Inch Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F38401-203-0.html&cjsku=38401-203 Zwilling Gourmet 8 Inch Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Henckels Forged Premio 8 Inch Chef's Knife: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F16901-201-0.html&cjsku=16901-201 For any fried rice recipe that I make it is a "kitchen sink" kind of meal where I throw together whatever is in the fridge that needs to be used up. I don't follow a set recipe and it's different every time. Here is a rough estimate of what I used here. Spam Fried Rice 70g of diced onion 60g diced carrots 60g diced mushrooms 60g diced zucchini 7.5g minced garlic 20g scallions 45-60g oil 120g spam 2 eggs 30g soy sauce 10g sriracha 5g sesame oil 2g sesame seeds 600g leftover rice 1. Heat a wok or a skillet over medium high heat. Add some oil and the onions. Cook for 1-2 minutes then add in the spam and brown. 2. Once the spam has browned, add in the carrots, mushrooms, and zucchini. Add more oil as necessary. Season lightly with salt. 3. Once the vegetables have cooked, add in the leftover rice and break it up. Create some room in the center, add some oil, and break two eggs into the wok and scramble. 4. Add in the soy sauce, sesame oil, and sriracha. Season with salt and pepper to taste. 5. Top with sesame seeds and green onions. Kimchi Fried Rice 70g of diced onion 60g diced carrots 60g diced mushrooms 60g diced zucchini 7.5g minced garlic 20g scallions 45-60g oil 100g kimchi 20-30g soy sauce 10g gochujang 5g sesame oil 1 egg 2g sesame seeds 400-600g leftover rice 1. Heat a wok or a skillet over medium high heat. Add some oil and the onions. Cook for 1-2 minutes then add in the remaining vegetables. Season lightly with salt. 2. Once the vegetables have cooked for a bit, make some room in the center, add more oil if needed and add the kimchi to caramelize. 3. Add in the rice, soy sauce, sesame oil, and gochujang. Season with salt and pepper to taste. 4. Fry an egg to place on top. 5. Top with sesame seeds and green onions. On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 0:00 Intro 0:45 Secret Ingredient 1:20 Spam Fried Rice 2:00 Zwilling Ad 3:30 Back to the Recipe 8:06 Kimchi Fried Rice www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

I can't stop making these Protein Pumpkin Muffins. I've made 4 batches recently and have been eating them for my breakfasts. The Recipe can be found here: https://mealprepmanual.com/protein-pumpkin-muffins/ Protein Powders: https://amzn.to/3ELTLLe https://amzn.to/3s3eK4G Nutritional Estimates from MyFitnessPal. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 My Favorite Kitchen Products: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I made these Honey Garlic Noodle Bowls this week and it was perfect cause I finished in under an hour and got to sit on the couch and watch football all day. The Recipe can be found here: https://mealprepmanual.com/honey-garlic-chicken-noodle-bowls/ Sweet Potato Glass Noodles: https://amzn.to/3y0UnbY Nutritional Estimates from MyFitnessPal. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Knives and Cutting Boards: https://www.zwilling.com/us/the-meal-prep-manual-and-zwilling/?src=zwilling_tmpm On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Peaches and Cream Baked Oatmeal was a smashing hit for me this past week. Loved eating it in the mornings. The Recipe can be found here: https://mealprepmanual.com/peaches-and-cream-baked-oatmeal/ Here are some other variations: https://www.youtube.com/watch?v=vfWi74e8jzE https://www.youtube.com/watch?v=d3bL6Xn9qww https://www.youtube.com/watch?v=ZjbujQgSbSE Nutritional Estimates from MyFitnessPal. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Boneless Buffalo Wings and French Fries are perfect for Football Sundays this fall and you can fill your freezer with them and the help of ZWILLING's Fresh and Save Vacuum Starter Set. This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to the Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Link to the Boneless Wings (remember to just cut them into 1-1.5" pieces): https://mealprepmanual.com/p-corn-chicken/ Link to the Fries: https://mealprepmanual.com/air-fryer-crinkle-cut-fries/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 0:00 Intro 0:16 French Fries 2:15 Boneless Wings 5:40 Zwilling Ad 6:48 Reheating and Flavoring www.mealprepmanual.com Affiliate Disclosure: This post includes affiliate links from CJ

Click here https://helixsleep.com/joshcortis for up to $200 off your Helix Sleep mattress plus two free pillows and free shipping within the US #helixsleep This meal prep version of Pasta e Fagioli is an energy dense meal to help you get in the calories you require to help you gain muscle. I know for me, eating enough to grow is the hardest part of trying to put on muscle. Preportioned meals can help ensure you are getting the required intake. The Recipe can be found here: https://mealprepmanual.com/pasta-e-fagioli/ REMEMBER. THE RECIPE SAYS IT MAKES 7 SERVINGS ON THE WEBSITE. SIMPLY FOLLOW THE RECIPE AND DIVIDE IT INTO 5 TO GET THE HIGHER CALORIE SERVINGS. 0:00 - Intro 0:28 - Recipe Start 3:55 - Helix Ad 5:10 - Back to the Recipe 5:35 - Plating 6:16 - Nutrition Estimate Nutritional Estimates from MyFitnessPal. If you decide to make this, send me a picture on instagram: @themealprepmanual On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of a sponsored agreement with Helix Sleep.

These Teriyaki Rotisserie Chicken Bowls can be finished in only 20 minutes and require no cooking other than microwaving some rice. The Recipe can be found here: https://mealprepmanual.com/teriyaki-rotisserie-chicken-bowls/ Nutritional Estimates from MyFitnessPal. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Spicy Adobo Chicken and Peppers meals are fast, flavorful, and cheap to make. Check out the recipe on my website here: https://mealprepmanual.com/spicy-adobo-chicken-and-peppers/ 0:00 Intro 0:16 Recipe 3:20 Nutritional Estimate Nutritional Estimates from MacroFactor. If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Breakfast Tacos get made by me at least 2 times a week for either breakfast or for some late night eats. Check out the recipe on my website here: https://mealprepmanual.com/easy-breakfast-tacos/ 0:00 Intro 0:20 Recipe Start 3:33 Nutritional Estimate If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Ground Chicken Taco Bowls are one of my favorite meal prep dishes to make. Check out the recipe on my website here: https://mealprepmanual.com/ground-chicken-taco-bowls/ 0:00 Intro 0:18 Quick Update 0:50 Recipe Start 5:15 Nutritional Estimate If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Pepperoni Pizza Bites are making their way into Snack City in my freezer. It’s time to start building your own, here is the written version of the recipe: https://mealprepmanual.com/pepperoni-pizza-bites/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to the Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 Intro: 0:00 Recipe: 0:30-5:27 Zwilling Ad: 5:27-6:27 Reheating: 6:27-8:02 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Grilled Chicken Sandwiches need to be added to your rotation of summer grilling recipes. Here is a link to the written version: https://mealprepmanual.com/grilled-chicken-sandwiches/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Turkey and Kale Power Bowls with Sriracha Lime Mayo will level up your meal prep game. Check out the recipe on my website here: https://mealprepmanual.com/turkey-and-kale-power-bowls/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

I've made a lot of snacks and desserts with protein powder over the years, some are great, some are terrible. These Protein Pretzel Bites are one of the great ones. Follow me on IG and If you decide to make this, send me a picture: @themealprepmanual INGREDIENTS 12g vanilla micellar casein protein powder 20g oat flour 16g cornstarch 1g baking powder .2g salt 40g milk 15g egg whites 4g baking soda Flaky salt PREP 1. Mix together the casein, oat flour, cornstarch, baking powder, and salt in a bowl until well incorporated. 2. Add in the egg whites and milk. Mix to form a dough 3. Place the dough in the fridge/freezer for 10 minutes until it has solidified to a place where it is workable. 4. Roll the dough into a 1/2” thick log. Cut into bites. 5. Add 4g of baking soda to lightly bubbling water and cook the pretzel bites for 30 seconds then remove. 6. Top with flaky salt. 7. Air fry at 400F (204C) for 5-7 minutes or until browned. 219 CALS 34.6g C | 14.5g P | 2.5g F For the Cheese Stick Version. Follow the exact same recipe as above except add 3 pieces of mozzarella string cheese and roll the dough into a rectangle of about 1/4" in thickness. Place a piece of cheese on top and roll to cover, then cut off the excess and repeat. Everything else is the same. 412 CALS 34.6g C | 32.5g P | 16g F Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Double Chocolate Brownie Baked Oatmeal will set you up with breakfast for the week in no time at all. Follow me on IG and If you decide to make this, send me a picture: @themealprepmanual WRITTEN RECIPE HERE: https://mealprepmanual.com/double-chocolate-brownie-baked-oatmeal/ Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This High Protein Mac & Cheese is macro friendly and full of vegetables that are practically unnoticeable. Check out the recipe on my website here: https://mealprepmanual.com/hidden-vegetable-mac-and-cheese/ Follow me on IG and If you decide to make this, send me a picture: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Nashville Hot Chicken Nuggets are the bee's knees when it comes to snack time. Spicy, flavorful, and protein packed. Here is the written version of the recipe: https://mealprepmanual.com/nashville-hot-chicken-nuggets/ Here is a link to the ZWILLING Vacuum Sealer I use. If you use the code "MEALPREP" at checkout you can get an extra 10 bags for free when purchasing a starter set (code only works in US): https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Sweet Chili Noodle Bowls are meant to be eaten cold making them a wonderful, refreshing summer lunch option. Check out the recipe on my website here: https://mealprepmanual.com/sweet-chili-noodle-bowls/ If you decide to make this, send me a picture on instagram: @themealprepmanual Sweet Potato Glass Noodles: https://amzn.to/3zHGxwC Amazon Store with Products I Use (air fryer is linked here): https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Mini Bean and Cheese Tacos can help you save money and snack well 😎. Here is the written version of the recipe: https://mealprepmanual.com/mini-bean-and-cheese-tacos/ Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set (code only works in US): https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Salsa Verde Beef Bowls can be finished in only 45 minutes. Check out the recipe on my website here: https://mealprepmanual.com/salsa-verde-beef-bowls/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

These Breakfast Burritos will save you so much time in the mornings by not having to prepare breakfast giving you extra time to sleep in 😎. Here is the written version of the recipe: https://mealprepmanual.com/breakfast-burritos/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set (code only works in US): https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to the Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Macro Friendly Protein Cheesecake will be the perfect, low calorie dessert for you to use in your dieting/cutting process. It is only 136 calories per slice and has 15g of protein. Check out the recipe on my website here: https://mealprepmanual.com/macro-friendly-protein-cheesecake/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 Spring form pan is from walmart. On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Smoked Sausage with Rice and Beans meal prep can be prepped, cooked, and plated in under 30 minutes. Check out the recipe on my website here: https://mealprepmanual.com/smoked-sausage-with-rice-and-beans/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

NOTE: It says Air Fry in the text in the video. It should say bake. Copy and paste error. You could air fry if you want but i doubt you have an air fryer big enough to fit it Follow me on Instagram to stay up to date with the latest and greatest recipes: https://www.instagram.com/themealprepmanual/ Here is a link to the recipe for this Orange Creamsicle Baked Oatmeal: https://mealprepmanual.com/orange-creamsicle-baked-oatmeal/ Casserole Pan: https://www.tkqlhce.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40508-595-0.html&cjsku=40508-595 Glass Meal Prep Containers: https://amzn.to/35CSRSc Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This HamBULKer Helper is loaded with calories to help you gain weight and hopefully muscle during your bulk. Check out the recipe on my website here: https://mealprepmanual.com/hambulker-helper/ Lower Cal version: https://mealprepmanual.com/hamburger-helper/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Stir Fry Meal Prep will change the way you make weeknight dinners. Here are the written instructions to follow: https://mealprepmanual.com/stir-fry-meal-prep/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. The Fresh & Save Bags and containers are perfect for this Stir Fry application. #ZWILLING1731 and #FreshAndSave Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Link to the Wok: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40509-398-0.html&cjsku=1313923 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com

These Chimichurri Rice Bowls help me get my chimichurri fix, my number 3 ranked condiment. Check out the recipe on my website here: https://mealprepmanual.com/chimichurri-rice-bowls/ If you decide to make this, send me a picture on instagram: @themealprepmanual Amazon Store with Products I Use: https://www.amazon.com/shop/joshcortis/list/3T5M88O7KGYG2 Chef's Knife: https://www.jdoqocy.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36111-203-0.html&cjsku=36111-203 Staub Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Follow me on Instagram to stay up to date with the latest and greatest recipes: https://www.instagram.com/themealprepmanual/ Here is a link to the recipe for this Chocolate Chip Banana Bread Baked Oatmeal: https://mealprepmanual.com/chocolate-chip-banana-bread-baked-oatmeal/ Casserole Pan: https://www.tkqlhce.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40508-595-0.html&cjsku=40508-595 Glass Meal Prep Containers: https://amzn.to/35CSRSc Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Food costs are as high as they've ever been in my life right now. Meal prep can help fight this. Cooking your meals at home instead of eating out is probably the number one way people can save on personal food cost. You can take it a step further and meal prep cheap foods to save even more money. This day I meal prepped 16 meals for $30.63 which I thought was outstanding. Here are the recipes I used: PB&J Baked Oatmeal: https://mealprepmanual.com/pb-and-j-baked-oatmeal/ Spicy Adobo Chicken and Peppers: https://mealprepmanual.com/spicy-adobo-chicken-and-peppers/ Ground Chicken Taco Bowls: https://mealprepmanual.com/ground-chicken-taco-bowls/ Chef's Knife: https://www.jdoqocy.com/click-100588299-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F31161-201-0.html&cjsku=31161-201 Staub Cast Iron Skillet: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40511-073-0.html&cjsku=1313425 Casserole Pan: https://www.tkqlhce.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F40508-595-0.html&cjsku=40508-595 Air Fryer: https://amzn.to/34znpDJ Glass Meal Prep Containers: https://amzn.to/35CSRSc Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Foods I Use For Fat Loss - Episode 4: Chocolate Chip Protein Crescent Rolls Recipe: https://mealprepmanual.com/chocolate-chip-protein-crescent-rolls/ Full Video: https://www.youtube.com/watch?v=tt5OVL2SRSM

These Chicken Meatballs are awesome for a snack, a meal in a pinch, or even to use in your weekly meal prep. I have greatly enjoyed having them in Snack City. Here is the recipe: https://mealprepmanual.com/chicken-meatballs/ This video was sponsored by ZWILLING and their Fresh & Save Vacuum Food Storage System. I have been using ZWILLING knives for years and their Fresh & Save Vacuum bags for Snack City for almost a year now so when they reached out and asked if I wanted to collaborate, it was an easy yes. I truly believe they make the best kitchen gear and that these bags are the best available product for keeping Snack City safe. Here is a link to the ZWILLING Fresh & Save Starter Set. Use the code "MEALPREP" at checkout for an extra 10 bags for free when purchasing a starter set: https://www.kqzyfj.com/click-100588303-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the CJ Affiliate Program.

Ground chicken has been my favorite ingredient to cook with recently and I have some recipe videos coming up real soon that use it so I wanted to put this video out there so you can prepare yourselves if needed. Normally I don't use ground chicken because it is expensive and hard to find at grocery stores in the US. It is $5.99 a pound at Traders Joe and it is always watery and tastes funny. It also seems like it always has bone fragments in it as well. Ever since I bought my food processor I have been making it myself and freezing it. The difference in flavor is night and day and I save a ton of money compared to buying it. I bet if you have a nice butcher at your grocery store you could even ask them nicely to grind the chicken thighs at the store. My Costco won't do it though 😑 Zwilling saw that I use their knives and Fresh and Save Vacuum Sealer in some of my videos and they reached out and asked if I wanted to work with them. I have been using their knives for years and they are the best knives i've ever used and the vacuum sealer is a lifesaver for Snack City so it was an easy yes from me. This video isn't actually one of the sponsored videos yet but in the future there will be a few. I've linked the Fresh and Save Kit below. I told them to send you guys extra bags as well so if you use the code "MEALPREP" at checkout they will send you 10 extra bags for free. Food Processor: https://amzn.to/3I3qhr5 Vacuum Sealer, use code "MEALPREP" at checkout: https://www.anrdoezrs.net/click-100588299-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F36809-007-0.html&cjsku=36809-007 Utility Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Baking Sheet: https://amzn.to/34kLVbQ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

This Korean Chicken Stew has some of my favorite flavors from the Gochujang and Gochugaru. Check out the recipe on my website here: https://mealprepmanual.com/korean-chicken-stew-dakdoritang/ Chef's Knife: https://www.jdoqocy.com/click-100588299-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F31161-201-0.html&cjsku=31161-201 Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Cast Iron Skillet: https://amzn.to/3J8usSw Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

This Firecracker Beef & Brussels meal is one of my Top 5 favorite meal prep recipes I have ever developed. Check out the recipe on my website here: https://mealprepmanual.com/firecracker-beef-brussels/ Chef's Knife: https://www.jdoqocy.com/click-100588299-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F31161-201-0.html&cjsku=31161-201 Air Fryer: https://amzn.to/34znpDJ Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Cast Iron Skillet: https://amzn.to/3J8usSw Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Spring Rolls Recipe: https://mealprepmanual.com/spring-rolls/ Chicken Kelaguen Recipe: https://mealprepmanual.com/chicken-kelaguen/ Spicy Ranch Carrot Chips Recipe: INGREDIENTS 4 carrots (225g) 1/2 tsp (2g) oil 1 tsp (3g) ranch dressing mix 1 tsp (3g) crushed red pepper flakes 1/4 tsp (1g) salt PREP 1. Cut the carrots into chips with a crinkle cutter. 2. Toss in oil, add seasonings and air fry at 400F for 12-15 minutes or until you have achieved a good amount of browning. Air Fryer: https://amzn.to/34znpDJ Crinkle Cutter: https://amzn.to/3HQalrc Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Baking Sheet: https://amzn.to/34kLVbQ Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

This Creamy White Enchilada Chicken & Potatoes is full of flavor and was a lovely lunch for me last week. Check out the recipe on my website here: https://mealprepmanual.com/creamy-white-enchilada-chicken-potatoes/ Air Fryer: https://amzn.to/34znpDJ Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Cast Iron Skillet: https://amzn.to/3J8usSw Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Baking Sheet: https://amzn.to/34kLVbQ Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

These Broccoli Bites are Snack City's newest citizen. Check out the recipe on my website here: https://mealprepmanual.com/broccoli-bites/ Air Fryer: https://amzn.to/34znpDJ Food Processor: https://amzn.to/3I3qhr5 Vacuum Sealer: https://glnk.io/j519/themealprepmanual Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Baking Sheet: https://amzn.to/34kLVbQ Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program or CJ Affiliate Program.

These Deconstructed Big Mac Bowls were wonderful to eat this past week. Check out the recipe on my website here: https://mealprepmanual.com/deconstructed-big-mac-bowls/ Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Cast Iron Skillet: https://amzn.to/3J8usSw Wood Cutting Board: https://amzn.to/3ut7zFi Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Baking Sheet: https://amzn.to/34kLVbQ Metal Ramekins: https://amzn.to/3LbSkql Air Fryer: https://amzn.to/34znpDJ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

This Spicy Popcorn Chicken is the perfect addition to Snack City in your Freezer. Check out the recipe on my website here: https://mealprepmanual.com/spicy-popcorn-chicken/ Links to Products I Used: Air Fryer: https://amzn.to/34znpDJ Vacuum Sealer: https://amzn.to/3t4IIqK Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Mixing Bowls: https://amzn.to/3J7RFUO Baking Sheet: https://amzn.to/34kLVbQ Metal Ramekins: https://amzn.to/3LbSkql INGREDIENTS 5 lbs (2270 g) boneless skinless chicken breast 2 cups (300 g) corn chex ground (or use breadcrumbs) ⅔ cup (75 g) cornstarch tapioca works as well 2 tsp (6 g) cayenne pepper 2 tsp (6 g) paprika 3 tsp (12 g) salt 2 tsp (6 g) pepper 3 (150 g) eggs ¼ cup (60 g) hot sauce (15 g) cooking spray INSTRUCTIONS FOR THE CHICKEN 1. Cut the chicken into 1"-1.5" cubes. Season lightly with salt and pepper. 2. Place the chicken into a large ziplock bag or bowl and sprinkle over the cornstarch. Shake/mix to evenly distribute the starch on all of the chicken. 3. Place the corn chex into a food processor or blender and blend until they have formed a powder. 4. Mix together the corn chex, salt, pepper, cayenne pepper and paprika in a shallow dish or a large bowl. 5. Crack 3 eggs into a bowl and add your hot sauce. Beat the eggs. 6. Dunk the cornstarch coated chicken into the egg wash and then place into the bag/dish with the corn chex. If you're using the bag method, don't overcrowd the bag. Shake to coat adding more corn chex if needed. Make sure you allow the excess egg wash to drain off of the chicken before you put it into the bag. If there is too much egg on the chicken it can cause the breading to clump together. If this happens, you will probably want to dump it out and start over between rounds of coating. With the dish method you can just do them as you go. Keep one hand for the egg dunk and one hand for the breading, that will keep the corn chex from gunking up on your fingers. I like to set a sheet pan nearby so that I can place the completed pieces on the pan and ready to air fry. 7. Preheat your air fryer to 400°F (204°C) on the air fry setting and set the timer for 10 minutes. 8. Add the chicken to your air fryer basket in a single layer. Spray the top lightly with oil and air fry at 400°F (204°C) for 8-10 minutes. Shake the basket half way through. Pull the chicken out when the breading has turned a golden brown color and the chicken is finished cooking. In my air fryer this takes right around 8 minutes. 9. You will need to cook in batches as to not over crowd your air fryer. Store the finished chicken on a wire lined baking sheet to cool. STORAGE 10. If you are going to vacuum seal this, you need to flash freeze the chicken first. To do this, place the sheet pan into your freezer, uncovered, until all of the chicken has frozen solid. Then you can transfer it over to your vacuum sealed bags. If you don't flash freeze first, all of the chicken will freeze in a block when you take all of the air out. 11. If you are freezing in a regular ziplock freezer bag, allow your chicken to cool to room temperature and place into a large ziplock bag. Remove as much air as possible and seal. Place into the freezer. You don't need to flash freeze, but it can still be helpful. 12. To reheat, you can use the microwave or your airfryer. Air fry at 400° until they are hot. It will take around 3-8 minutes. Smaller pieces will heat faster and dry out so be cautious. NUTRITION INFORMATION NOTES 13. This recipe calls for 300g of corn chex, 3 eggs, and cooking oil spray. I included all of the chex, eggs, and 15 grams of oil for the cooking process in the nutrition information for the calorie estimate. It is highly likely you will have corn chex and eggs left over so this estimate is probably on the higher end. If you need exact nutrition information, you should measure and calculate it yourself but i wanted to err on the high side. 14. This recipe makes 20 servings. For me, that was about 8 or 9 pieces of chicken. Depending on how big or small you cut your chicken, that could change. If you weighed the total amount of your cooked chicken, and divided by 20, that would give you the weight of 1 serving. NUTRITION Calories: 191kcal | Carbohydrates: 17g | Protein: 25g | Fat: 3g www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

I love using these Baked Oatmeals as a pre bedtime snack or as a breakfast. I always like finishing off the day with something sweet and these hit the spot for me. Here is a link to this recipe on my website: https://mealprepmanual.com/strawberries-and-cream-baked-oatmeal/ Links to Products I Used: Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Protein Powder: https://amzn.to/334apW6 Baking Dish: https://amzn.to/3Gx2Vsm Wood Cutting Board: https://amzn.to/3ut7zFi Mixing Bowls: https://amzn.to/3J7RFUO INGREDIENTS 3 cups (240 g) old fashioned oats 2 scoops (60 g) vanilla protein powder 1 tsp (4 g) baking powder 4 cups (450 g) strawberries frozen is fine 2 tsp (8 g) sugar or sub 1/2 sugar alternative 2 tbsp (42 g) maple syrup 1 tbsp (14 g) butter 10 tbsp (150 g) liquid egg whites or 2 eggs 2 cups (480 g) skim milk 4 oz (113 g) plain cream cheese 2 tbsp (20 g) sugar INSTRUCTIONS FOR THE BAKED OATMEAL 1. Preheat your oven to 375°F. 2. If your strawberries are whole, cut them into thin slices. If you would like a sweeter end product, sprinkle 2 tsp sugar or 1 tsp splenda the top of the strawberries and allow them to macerate. 3. In a large bowl, mix together the oats, protein powder, and baking powder. 4. Add in the egg whites, milk, syrup, 1 tbsp of melted butter, and most of the strawberries. Reserve a few to put on top. 5. Spray a 13"x9" pan with oil and add the oat mixture. 6. Mix together the cream cheese and sugar. You can microwave it for a bit to help it soften. Put a few spoonfuls of the cream cheese around your pan and swirl it around as best as you can. 7. Bake for 35-40 minutes. PLATING 8. This recipe makes 6 servings. Cut the oatmeal into 6 equal pieces. Store it in the fridge for 5-6 days. NUTRITION Calories: 345kcal | Carbohydrates: 47g | Protein: 19g | Fat: 9g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

Here is a link the recipe on my website, you can update how many servings you would like to make there: https://mealprepmanual.com/honey-miso-noodles/ Links to Products I Used: Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Cast Iron Skillet: https://amzn.to/3J8usSw 8qt Stockpot: https://amzn.to/3gy3aIW Wood Cutting Board: https://amzn.to/3ut7zFi Plastic Cutting Board: https://amzn.to/3B7bJUB Mixing Bowls: https://amzn.to/3J7RFUO Metal Ramekins: https://amzn.to/3LbSkql INGREDIENTS FOR THE SAUCE 3 tbsp (60 g) honey 2 tbsp (30 g) soy sauce gluten free if needed 3 tbsp (45 g) red miso paste ¼ cup (60 g) chicken broth 1½ tbsp (23 g) rice vinegar FOR THE CHICKEN AND NOODLES 12 oz (336 g) lo mein noodles spaghetti noodles work too, gluten free if needed 1 medium (200 g) sweet onion 5 medium (300 g) carrots 2 medium (300 g) zucchini 3 (15 g) green onions 1 tbsp (15 g) minced garlic 2½ lbs (1135 g) boneless skinless chicken thighs 1 tsp (3 g) garlic powder 1½ tbsp (23 g) olive oil 1 tbsp (6 g) sesame seeds optional for garnish salt and pepper to taste INSTRUCTIONS 1. To make the best use of your time, read through the entire recipe before you start and cook things like the noodles and chicken simultaneously to make things move faster. FOR THE SAUCE 2. Combine the honey, soy sauce, miso paste, rice vinegar, and chicken broth together. Stir to combine and dissolve the miso paste. FOR THE CHICKEN 3. Preheat your oven to 425°F. 4. In a large bowl, add your chicken and season lightly with salt and pepper. Add in 1 tsp of garlic powder, 1 tsp of oil, and 1/4 of the sauce mixture you just made. Toss it around to evenly distribute. 5. Place the chicken onto a large sheet pan smooth side down. Bake for 8-10 minutes on the top rack. 6. After 10 minutes, turn the oven to broil and cook for 4-5 minutes to encourage the chicken to brown. Watch it carefully as it will be prone to burning under the broiler. Sometimes it helps to leave the oven door cracked open a bit. 7. Once the chicken has browned and developed some color, pull it out of the oven and allow it to rest for at least 10 minutes. Temp it and make sure it is at 165°F to ensure it is done. 8. Allow the chicken to rest and cut the chicken into small bite sized pieces. FOR THE NOODLES 9. Prepare your noodles according to the packaging. Once they have finished cooking, rinse and store them with cold water to stop the cooking process. Keep them in the cold water until you are ready to use them. Drain the water away when you're ready. FOR THE VEGETABLES 10. Wash and cut all of your vegetables. Cut the onion into thin slices and the zucchini into a julienne (thin strips). Using a vegetable peeler, go down the length of the carrot to create thin ribbons. Rougly chop the ribbons in smaller pieces with a knife. (You can use the matchstick carrots from the store to save time) 11. In a large skillet add a bit of oil over medium high heat. Add in the onions and season lightly with salt. Cook for a couple of minutes until they have begun to brown. 12. Make room in the center of the pan and add more oil if needed. Add the zucchini and allow it to cook down and brown a bit. 13. Make room in the center of the pan again and add the carrots and garlic. Cook for a couple of more minutes to soften up the vegetables a bit. FOR THE NOODLES 14. In a large bowl, add the noodles, chicken, vegetables, and the remaining sauce you made. Stir to combine and season with salt and pepper to taste. PLATING 15. This recipe makes 6 servings. Divide your ingredients evenly into 6 containers. Top each dish with chopped green onions and sesame seeds. NUTRITION Calories: 565kcal | Carbohydrates: 66g | Protein: 36g | Fat: 17g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

Link to the recipe for these Protein Chocolate Chip Crescent Rolls on my website: https://mealprepmanual.com/chocolate-chip-protein-crescent-rolls/ Links to Products I Used: Air Fryer: https://amzn.to/34znpDJ Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Vanilla Casein Protein Powder (this is currently $80 on amazon and only $40 on the ON website for some reason): https://www.optimumnutrition.com/en-us/Products/Protein/Shakes-%26-Powders/GOLD-STANDARD-100%25-CASEIN/p/100-casein-time-release-proteine S'cute Cast Iron Pan: https://amzn.to/3sqE9F3 Wood Cutting Board: https://amzn.to/3ut7zFi Metal Ramekins: https://amzn.to/3LbSkql INGREDIENTS 12g vanilla micellar casein protein powder 20g oat flour 17.5g cornstarch 1g baking powder 40g milk 15g egg whites 3g melted butter 12g mini chocolate chips PREP 1. Mix together the casein, oat flour, cornstarch, baking powder in a bowl until well incorporated. 2. Add in the egg whites and milk. Mix to form a dough 3. Place the dough in the fridge/freezer for 10 minutes until it has solidified to a place where it is workable. 4. Place down two pieces of parchment and spray lightly with oil. Roll the dough into a rectangle about 1/8”-1/4” thick. 5. Clean the edges of the rectangle and make sharp cuts down the sides. Cut the dough into right triangles to form the shapes. Reroll out the scraps and repeat. 6. Spread melted butter over the top and add the chocolate chips. 7. Roll the fat end of the triangle over the small end to form the roll. 8. Place onto a sheet pan/cast iron and bake at 350F for 4-8 minutes. I used the air fryer so it doesn’t take as long. The oven will probably take closer to the 8 minute mark. Just watch it and pull them out when browned. 9. Cream cheese frosting on top is a nice touch as well. 296 CALS. 40g C | 15g P | 8g F for all of them. Link to the Air Fryer: https://amzn.to/3HKr6EE On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

Links to Products I Used: Air Fryer: https://amzn.to/34znpDJ Digital Scale: https://amzn.to/3ruhhW4 Wood Cutting Board: https://amzn.to/3ut7zFi Metal Ramekins: https://amzn.to/3LbSkql Glass Ramekins: https://amzn.to/3sph8Cz Sheet Pan: https://amzn.to/3GzKXFq INGREDIENTS 1lb (454g) chicken hearts 1 tsp (4g) salt 2 tbsp (10g) cornstarch 2 (100g) beaten eggs 1 cup (100g) ground corn chex salt and pepper to taste Oil spray PREP 1. Sprinkle your chicken hearts with the salt and allow it to dry brine for 10-15 minutes. It may not be a bad idea to butterfly each heart to ensure all of the blood has been removed. 2. Add in the cornstarch and toss to coat each heart. 3. Pour in the beaten eggs and ensure each heart is completely covered. 4. Set up your breading station with the hearts and your breading. I use ground corn chex cereal which is made by putting the chex in the blender until it is a powder. Season with salt and pepper. 5. Drain the excess egg from the hearts and place them into the breading. Shake around to evenly coat. 6. You are going to double bread these so once they have all been breaded, place them back into the egg and repeat the process. 7. Add the hearts to your air fryer basket and spray with oil. Air fry the hearts at 400°F for 10-12 Minutes. 8. Shake the basket halfway through. 9. Serve with your favorite dipping sauce. NUTRITION ESTIMATE 22 cals each | 1.9g C | 1.5g P | 0.9g F Link to the Air Fryer: https://amzn.to/3HKr6EE On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

Recipe for the Chicken Fingers: https://mealprepmanual.com/air-fryer-chicken-fingers/ Recipe for the Pancake Bites: https://mealprepmanual.com/lil-chocolate-chip-protein-pancake-bites/ Recipe for the Crinkle Cut French Fries: https://mealprepmanual.com/air-fryer-crinkle-cut-fries/ Links to Products I Used: Crinkle Cutter: https://amzn.to/3HQsu8W Vacuum Sealer: https://amzn.to/3t4IIqK Muffin Tin: https://amzn.to/3q6RxhF Air Fryer: https://amzn.to/34znpDJ Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Wood Cutting Board: https://amzn.to/3ut7zFi Plastic Cutting Board: https://amzn.to/3B7bJUB Mixing Bowls: https://amzn.to/3J7RFUO Metal Ramekins: https://amzn.to/3LbSkql Large Baking Sheet: https://amzn.to/3GGMAS4 Smaller Baking Sheet: https://amzn.to/34kLVbQ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 www.mealprepmanual.com Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

These Korean Chicken Kabobs have been on my rotation of weeknight meals when I get home from the gym. They aren't difficult to make and I use the air fryer to make things quick. My favorite thing about making these is the leftovers that I have for when I get hungry again around midnight and need a pre bedtime meal. Having them on the skewers makes it easy to just open the fridge, pick one up, and pop it in the air fryer. Air Fryer: https://amzn.to/34znpDJ www.mealprepmanual.com INGREDIENTS 1 lb boneless skinless chicken thighs 1 red bell pepper 1/2 sweet onion 4oz mushrooms 2 tbsp mayo 1 tbsp Gochujang 1 tbsp honey 2 tsp soy sauce 2 tsp gochugaru PREPARATION 1. In a large bowl, mix together the mayo, gochujang, soy sauce, honey, and gochugaru until well combined. 2. Wash and cut all of your vegetables and chicken thighs into a large dice. 3. Add the meat and vegetables to the bowl with the marinade and toss to combine. Make sure each piece is well coated. 4. Place the chicken and vegetables onto skewers to form the kabobs. 5. Air fry at 400F for 10-12 minutes, turning half way through. Pull them out when they have developed optimal color. 6. Serve with a side of rice. NUTRITION For the Whole Recipe - divide this by how many kabobs you make. Calories: 970kcal | Carbohydrates: 48g | Protein: 82g | Fat: 50g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to the recipe on my website: https://mealprepmanual.com/apple-pie-baked-oatmeal/ Links to Products I Used: Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Whey Protein Powder: https://amzn.to/334apW6 Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://amzn.to/3snvWS6 Wood Cutting Board: https://amzn.to/3ut7zFi Mixing Bowls: https://amzn.to/3J7RFUO Casserole Pan: https://amzn.to/3B3RxTw Metal Ramekins: https://amzn.to/3LbSkql Glass Ramekins: https://amzn.to/3sph8Cz INGREDIENTS 3 cups (240 g) old fashioned oats 2 scoops (60 g) vanilla protein powder 1 tsp (4 g) baking powder 4 medium (600 g) apples peeled ¼ cup (48 g) brown sugar 1 tbsp (8 g) cinnamon 2 tbsp (28 g) butter 2 eggs 2 cups (480 g) skim milk 5 tbsp (60 g) vanilla Greek yogurt optional for frosting INSTRUCTIONS FOR THE APPLES 1. Wash and peel the apples. Cut them in half and remove the cores. Cut them into thin slices. 2. Heat a large skillet over medium heat. Add 1 tbsp of butter and then add the apples. 3. Sprinkle the cinnamon and brown sugar over the top. Cook until the sugar has reduced and the apples have become soft. FOR THE OATMEAL BAKE 4. Preheat your oven to 375°F. 5. In a large bowl, mix together the oats, protein powder, and baking powder. 6. In a separate bowl, whisk together the eggs, milk, and 1 tbsp of melted butter. Pour over the top of the apples and oats and mix. 7. Spray a 13"x9" pan with oil and add the oat mixture and apples. 8. Bake for 30-35 minutes. PLATING 9. This recipe makes 6 servings. Cut the oatmeal into 6 equal pieces. You can use vanilla greek yogurt as a frosting if you wish. NUTRITION Calories: 361kcal | Carbohydrates: 52g | Protein: 18g | Fat: 9g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program.

Batch prepping chicken or other proteins at the beginning of the week can make it easier on yourself to hit your protein targets each day. I have been doing chicken breasts or chicken thighs for a little while now and it works wonders for me. I usually meal prep one meal at a time so having some plain cooked chicken in the fridge can give me a chance to get variety in my days. In this video I showed 2 meals that I make with the chicken, Korean Chicken Noodles and a Chicken Lettuce Wrap. On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is the recipe for this Ground Pork Pancit. You can find all of my other recipes at www.mealprepmanual.com INGREDIENTS FOR THE PANCIT 2 lbs (908 g) ground pork (80/20) 8 oz (227 g) shredded cabbage or coleslaw mix 1 medium (200 g) sweet onion ½ lb (227 g) carrots ½ lb (227 g) celery 1 tbsp (15 g) minced garlic 1 tbsp (15 g) minced ginger 8 oz (227 g) rice sticks 5 (25 g) green onions 1 (15 g) jalapeño optional FOR THE SAUCE 3 tbsp (45 g) lime juice ¼ cup (60 g) chicken stock 2 tbsp (30 g) oyster sauce 2⅓ tbsp (35 g) soy sauce INSTRUCTIONS FOR THE RICE STICKS 1. Add the rice sticks to a bowl of hot water and allow them to soak to soften while you cook the other ingredients. FOR THE PORK AND VEGETABLES 2. In a large skillet or wok, add in the pork and brown. 3. While the pork is cooking, cut all of your vegetables. Cut the onion into thin slices, celery into a small dice, and the carrots into ribbons using a vegetable peeler. If you wanted to buy matchstick carrots, you could use those as well. Chop the tops off of some green onions and thinly slice a jalapeño for garnishing. 4. Once the pork has finished cooking, remove it from the pan and place into a large bowl, reserving all of the grease in the pan. You will use this to cook the vegetables. If there is more than 2 tbsp of grease in the pan, remove the excess. 5. Add the onions and celery to the pan with the rendered fat. Allow them to cook for about 5 minutes. Then add in the garlic and ginger and cook for a minute or two until they become fragrant. 6. Next add in the carrots and cabbage. Season lightly with salt and cook for 3-5 more minutes until the cabbage has wilted slightly and softened. FOR THE SAUCE 7.In a bowl, mix together the chicken stock, soy sauce, lime juice, and oyster sauce. Stir to combine. FOR THE PANCIT 8. Drain the water away from your rice sticks and pass a knife through them a few times to break them into smaller pieces. 9. In the large bowl that is holding your pork, add the rice sticks, vegetables, and sauce. Mix to combine and season with salt and pepper to taste. Additionally, if you feel you should add more lime or soy sauce, do so. PLATING 10. This recipe makes 6 servings. Divide the Pancit into 6 containers. Top with green onions, jalapeño, and a lime wedge. REHEATING Some brands of rice sticks tend to dry out more than others in the fridge over the course of the week. If you find that happens to you, add a splash of chicken stock over the top of your meal before reheating and it will help. Calories: 557kcal | Carbohydrates: 45g | Protein: 29g | Fat: 29g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for this Chicken and Lentil Soup: https://mealprepmanual.com/chicken-and-lentil-soup/ INGREDIENTS 2 lbs (908 g) boneless skinless chicken thighs ⁣ ¾ cup (180 g) dry lentils ⁣ 3 (230 g) carrot⁣⁣s 1 (200 g) onion⁣ 3 cloves (15 g) garlic ⁣ 3 stalks (100 g) celery⁣ 2 (400 g) potatoes ⁣ 3 tbsp (45 ml) lemon juice ⁣ 4 tbsp (60 ml) soy sauce ⁣ 1 cup (100 g) frozen peas ⁣ 1 tsp (5 g) sriracha ⁣ 8 cups (1920 ml) water ⁣ Salt and pepper ⁣ 2 tbsp (30 g) olive oil ⁣ INSTRUCTIONS 1. Cut the carrots, celery, onion and garlic into a small dice. ⁣ 2. Heat oil over medium heat in large pot. Add onions and sauté until they have begun to soften. Add the carrots, celery and garlic. Cook for 5-10 minutes. ⁣ 3. Add the chicken to the pot with the 8 cups of water. Bring to a boil and then reduce the heat to medium low and simmer for 10-15 minutes. ⁣ 4. Add in the potatoes and lentils and continue boiling until they have both softened, probably around 10 minutes.⁣ 5. Remove the chicken and shred. Return to the pot and add lemon juice, soy sauce, sriracha and peas. Season with salt and pepper to taste. Top with parsley/cilantro if you wish. ⁣ NUTRITION Calories: 417kcal | Carbohydrates: 38g | Protein: 42g | Fat: 11g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for this Buffalo Chicken and Garlic Parmesan Potato Wedges: https://mealprepmanual.com/buffalo-chicken-garlic-parmesan-potatoes/ Air Fryer: https://amzn.to/34znpDJ INGREDIENTS FOR THE CHICKEN 5 lbs (2270 g) boneless skinless chicken breast 4-6 Tbsp (60 ml) buffalo sauce 2 Tbsp (30 g) olive oil 2 Tbsp (28 g) butter FOR THE BROCCOLI 2 large bunch (1000 g) broccoli FOR THE POTATO WEDGES 10 small (1500 g) russet potatoes 2 Tbsp (30 ml) olive oil 4 Tbsp (60 g) garlic minced 2 tsp (6 g) salt 2 tsp (4 g) pepper 2 tsp (4 g) paprika 2 tsp (4 g) cayenne pepper 2 Tbsp (6 g) dried parsley 6 Tbsp (34 g) parmesan cheese grated INSTRUCTIONS FOR THE POTATOES 1. Preheat your oven to 425°F. 2.Wash each of your potatoes thoroughly. Cut each of them in half long ways 3 times so you have 8 wedges for each potato. 3. In a large bowl, drizzle 2 Tbsp of olive oil over the potatoes. Sprinkle 2 tsp of salt, pepper, paprika, cayenne, and 2 Tbsp parsley over the potatoes. Add 4 Tbsp of minced garlic and 6 Tbsp of grated parmesan cheese. Toss the potatoes to coat and spread onto a sheet pan. 4. Bake for 15 minutes and then flip them to the other side and cook an additional 10-12 minutes. FOR THE CHICKEN 5. While the potatoes are cooking cut the chicken breast into one inch cubes. 6. Heat a large skillet over medium high heat and add in 2 Tbsp of olive oil. 7.Add the chicken and cook until it is white in the center, around 7-8 minutes. (or bake it like in the video) 8. When the chicken is just about cooked through, melt 2 Tbsp of butter and mix in 2 tsp of cornstarch and 4-6 Tbsp of buffalo sauce. (or add it after and mix if you bake it like in the video). FOR THE BROCCOLI 9. Steam the broccoli while your chicken is cooking. Season with salt and pepper. (or roast it like in the video) PLATING 10. This recipe makes 10 servings. Divide all of your ingredients evenly between your containers. NUTRITION Calories: 480kcal | Carbohydrates: 35g | Protein: 51g | Fat: 15g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for these Apple Fritters: https://mealprepmanual.com/gluten-free-apple-fritters/ Here is the recipe for the Protein Pancake Mix: https://mealprepmanual.com/protein-pancake-mix/ INGREDIENTS FOR THE FRITTER 2 tbsp (11 g) whey protein powder vanilla 2 tbsp (11 g) casein protein powder vanilla 3 tbsp (18 g) oat flour 1 tbsp (9 g) tapioca flour or cornstarch ¼ tsp (1 g) baking powder ½ medium (60 g) apple 1 tbsp (14 g) butter ¼ cup (50 g) plain nonfat Greek yogurt 1 tsp (4 g) cinnamon 1 tbsp (15 g) brown sugar FOR THE FROSTING 3 tbsp (25 g) powdered sugar 1 tsp (5 ml) milk INSTRUCTIONS FOR THE FRITTER 1. NOTE: If you have the pancake mix from the protein pancakes premade (which you should 😎) you can measure out 50g of it and use it here. 2. Mix all of the dry ingredients for the fritter together so no clumps remain. 3. Cut the butter into small pieces and press it into the flour mixture with a fork until it is incorporated. 4. Add in the apple and Greek yogurt and mix until completely hydrated. 5. Cut out two rectangular pieces of parchment paper about 5 inches by 3 inches. Spray lightly with oil. 6. Divide the dough into two halves and spread out on each piece of parchment. 7. Preheat your air fryer to 325°F on the air fry setting for 15 minutes. 8. Spray the top of each fritter with oil and add to the air fryer. You could probably bake these but I would guess they will come out more bread like if you do. It may take longer in the oven. 9. Keep an eye on the fritters and flip them over about half way through or when the top has browned evenly. FOR THE FROSTING 10. Mix the powdered sugar and milk together. 11. Top each fritter with frosting. NUTRITION Calories: 261kcal | Carbohydrates: 38g | Protein: 12.4g | Fat: 6.6g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for these Lemon Blueberry Baked Oatmeal: https://mealprepmanual.com/lemon-blueberry-baked-oatmeal/ INGREDIENTS 3 cups (240 g) old fashioned oats 2 scoops (60 g) vanilla protein powder 1 tsp (4 g) baking powder 3 cups (450 g) blueberries frozen is fine 2 tbsp (42 g) maple syrup 1 tbsp (14 g) butter 10 tbsp (150 g) liquid egg whites or 3 eggs 2 cups (480 g) skim milk 3 tbsp (45 g) lemon juice 4 oz (113 g) plain cream cheese i used whipped, regular is fine you'll just need to melt it down 2 tbsp (20 g) sugar 1 tsp (4 g) splenda optional 1 tbsp (5 g) lemon zest INSTRUCTIONS FOR THE BAKED OATMEAL 1. Preheat your oven to 350°F. 2. Measure out your berries. If you would like a sweeter end product, sprinkle a teaspoon of splenda or sugar over the top of the strawberries and allow them to macerate. It may help speed up the process if you thaw them in the microwave first. 3. In a large bowl, mix together the oats, protein powder, and baking powder. 4. Add in the egg whites, milk, syrup, 1 tbsp of melted butter, lemon juice, and the berries. 5. Spray a 13"x9" pan with oil and add the oat mixture. 6. Mix together the cream cheese and sugar. You can microwave it for a bit to help it soften. Put a few spoonfuls of the cream cheese around your pan and swirl it around as best as you can. 7. Bake for 35-40 minutes. PLATING 8. This recipe makes 6 servings. Top with lemon zest. Cut the oatmeal into 6 equal pieces. NUTRITION Calories: 366kcal | Carbohydrates: 50.8g | Protein: 19.8g | Fat: 9.3g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for these Sweet Potato Turkey Skillets: https://mealprepmanual.com/sweet-potato-turkey-skillet/ INGREDIENTS 6 (1500 g) sweet potatoes 4 lbs (1816 g) ground turkey (93/7) 1 (200 g) sweet onion 4 (500 g) poblano peppers green peppers work fine 2 Tbsp (30 g) garlic minced 2 Tbsp (16 g) cumin 2 Tbsp (16 g) chili powder 2 Tbsp (30 ml) olive oil 10 Tbsp (40 g) green onions 1 cup (112 g) shredded cheese 2.5 cup (600 g) salsa Salt and pepper to taste INSTRUCTIONS 1. Wash and cut your sweet potatoes into a large dice. 2. Start a large pot of water over high heat and bring to a boil. Add in the sweet potatoes and boil until they are easily pierced by a fork. Drain the water once they have finished cooking. 3. Wash your peppers and cut the pepper and onion into a small dice. 4. Add 1 Tbsp of olive oil to a skillet over medium high heat and brown the turkey. 5. Add 1 Tbsp of olive oil to a skillet over medium high heatAdd the onion, peppers, and 2 Tbsp of minced garlic to the skillet. Cook until the peppers have softened. 6. Mix in 2 Tbsp chili powder, 2 Tbsp cumin and salt and pepper to taste. Add in the sweet potatoes and mix. 7. Store the salsa in a smaller separate container. PLATING 8. This recipe makes 10 servings. Divide the meat and potato mixture evenly into each of your containers. Top each dish with shredded cheese, 1 Tbsp of green onions, and ¼ cup salsa. NUTRITION Calories: 527kcal | Carbohydrates: 43g | Protein: 44g | Fat: 20g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for these Air Fryer Tater Tots: https://mealprepmanual.com/tater-tots/ Here is a link to the air fryer I use: shorturl.at/qtwFL INGREDIENTS 2½ lbs (1135 g) frozen shredded hash browns ⅓ cup (40 g) cornstarch 4 tsp (16 g) seasoned salt (10 g) oil spray INSTRUCTIONS FOR THE TATER TOTS Place all of your frozen, shredded hash browns in a microwave safe dish. Microwave them for a minute or two until they are thawed. They don't need to be hot here, we just want them to be malleable and easy to cut. Spread out all of your potatoes on a large cutting board. Cut the hash browns into a small dice by passing a knife through them a few times. We don't need perfect cuts, just shoot for a small dice. In a large bowl, add the potatoes, cornstarch, and seasoned salt. You can use regular salt if you don't have seasoned salt. I would only use 3 tsp if you do. Mix the potatoes until all of the ingredients have been incorporated. Using a standard sized cookie scoop, pack the scoop with potatoes and press them into the scoop using your thumb. Release the tots onto a sheet pan and continue this process until the potatoes are gone. COOKING AND STORING THE TATER TOTS Once you have formed all of the tater tots you can either cook them at this step or place them straight into the freezer. It makes no difference. If you choose to freeze at this step, place the sheet pan into the freezer and allow the tots to flash freeze until frozen solid then transfer into a ziplock bag, remove as much air as possible, and place into the freezer. To cook the tots, preheat your air fryer to 400°F. Place the tater tots, straight from the freezer, into your air fryer and spray the tops lightly with oil. Cook for 12-15 minutes or until they have achieved your preferred level of browning. I got 49 tots out of this recipe with a standard sized cookie scoop that I packed level with the top. Calories: 22kcal | Carbohydrates: 4.7g | Protein: 0.3g | Fat: 0.2g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for these Cheeseburger Chowder: https://mealprepmanual.com/cheeseburger-chowder/ This is for 6 big bowls of soup. You can go to the website and change the amount if you need to. INGREDIENTS 2 lbs (908 g) ground beef 93/7 1 tbsp (15 g) oil 3 medium (200 g) carrots 5-6 medium (200 g) celery stalks 1 medium (200 g) sweet onion 3 medium (550 g) russet potatoes 1 bunch (30 g) curly parsley optional 32 oz (946 g) bone broth chicken stock is a fine alternative 2 cups (480 g) water 1½ tbsp (21 g) butter 2½ tbsp (21 g) flour (use gluten free if needed) 1½ cups (360 g) 2% milk 1 cup (112 g) shredded cheddar cheese 1 tbsp (12 g) granulated chicken bouillon 2 tbsp (15 g) cornstarch 2 tbsp (30 g) cold water salt and pepper to taste INSTRUCTIONS FOR THE CHOWDER 1. Wash and cut your carrots, celery, onion, potatoes and parsley. Cut the carrots into half circles, celery and onion into a small dice, and the potatoes into a medium to large dice. Roughly chop the parsley leaves into small pieces. 2. In a large pot, add some oil over medium high heat. Add in the onion, celery, and carrots and cook to develop some color, around 5-8 minutes. 3. Once the vegetables have developed some color, make some room in the middle of the pot and add the beef. Brown the meat as best as you can. 4. Once the beef has cooked, add in the potatoes, broth, and enough water to just cover the contents of the pot. I used 2 cups, you may need more or less. Reduce the heat to medium, cover the pot and allow it to boil until the potatoes have softened, around 10 minutes. 5. When the potatoes have about 5 minutes left, start making your bechamel sauce. 6. In a skillet over medium heat, make a roux by melting the butter and stirring in the flour. Add in the milk in batches, stirring constantly until a smooth sauce forms and it begins to thicken. Once smooth, add in the cheese and melt. 7. Pour in the cheese sauce to the pot with the soup and mix. 8. To thicken the soup you will want to add a cornstarch slurry, mix 1 tbsp of cornstarch with 1 tbsp of cold water together at a and stir it into the mixture until you have achieved your desired thickness. I used 2 tbsp when I made it but depending on how much liquid you have, you may need more or less. 9. Stir in 1 tbsp of granulated chicken bouillon and salt and pepper to taste. Add in ¼ cup of chopped fresh parsley if you wish. PLATING 10. Soup is actually very meal prep friendly. You can use this recipe as a meal prepped dish or as a regular meal. This recipe makes 6 servings. Divide the soup evenly between your dishes. Top with fresh parsley for garnish. NUTRITION Calories: 568kcal | Carbohydrates: 31g | Protein: 47g | Fat: 29g On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎

Here is a link to my website where you can find the recipe for the Japanese Curry: https://mealprepmanual.com/japanese-curry/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 This is for 10 Meals. You can go to the website and change the amount if you need to. INGREDIENTS 3 lbs (1362 g) boneless skinless chicken thighs 1 medium (200 g) onion 1 tbsp (16 g) garlic minced 1 lb (454 g) carrots 1 lb (454 g) potatoes 7.5 cups (1126 g) cooked rice 2 lb (908 g) frozen broccoli 4 tbsp (24 g) curry powder 3 tbsp (24 g) cornstarch 3 tbsp (44 g) cold water 4 tbsp (60 g) olive oil 2 tbsp (30 g) soy sauce INSTRUCTIONS FOR THE RICE 1. Cook enough rice to yield 7.5 cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what type of rice you use. FOR THE CURRY 2. Wash and cut your potatoes, carrots, and onion. Peel the carrots and potatoes. Cut the potatoes into a large dice (around ½ inch cubes), your carrots into thin rounds, and the onion into a small dice. 3. In a large pot over medium high heat, add 2 tbsp of oil and add the onions. Season lightly with salt and allow them to cook for 1-2 minutes then add in the curry powder and stir, add the remaining oil as needed. 4. Make room in the bottom of your pot and add the chicken and garlic, use more of the remaining oil as needed. Allow the chicken to cook for around 3 minutes on each side to develop color. 5. Add 2 cup of water to the pot and reduce the heat to medium. Allow the chicken to cook in the water for around 10 minutes to finish the cooking process. Flip half way through. 6. Remove the chicken from the pot and set aside. Add in the carrots and potatoes with an extra 2.5 cups of water, cover the pot and cook for 10-15 minutes or until the carrots and potatoes have softened. 7. While the curry is stewing, cut the chicken into bite size pieces. If you find that the chicken isn't cooked all of the way through, that's okay, we are going to be adding it back to the pot. 8. In a bowl, mix together the cornstarch and cold water to form a slurry. Once the carrots and potatoes have softened, slowly drizzle in the cornstarch slurry to the mix while constantly stirring. This will thicken the sauce. 9. Add the chopped chicken back to the pot and stir in the soy sauce. Season with salt and pepper to taste. FOR THE BROCCOLI 10. Cook your frozen broccoli according to the packaging. I use the microwave for ease but feel free to use fresh broccoli if you wish. Season with salt and pepper to taste. The best way to cook this is to just add it to the curry with the potatoes and carrots but it isn't as s'cute that way. PLATING 11. This recipe makes 10 servings. Divide your ingredients evenly between your 10 and add ¾ cup of rice to each. NUTRITION Calories: 441kcal | Carbohydrates: 55g | Protein: 29g | Fat: 12g

Here is a link to my website where you can find the recipe for these Chocolate Chip Pancake Bites: https://mealprepmanual.com/lil-chocolate-chip-protein-pancake-bites/ Here is a link to the 48 Well Muffin Tins I use: https://www.amazon.com/gp/product/B00R7JQDIK/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=mealprepmanua-20&creative=9325&linkCode=as2&creativeASIN=B00R7JQDIK&linkId=67d195b9f75de1d225555e0f4391ada2 Here is a link to the Protein I use: https://www.amazon.com/gp/product/B002DYJ0N4/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=mealprepmanua-20&creative=9325&linkCode=as2&creativeASIN=B002DYJ0N4&linkId=757dfd8484f9bba573ad16245b5c8854 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 This is for 96 pancake bites. You can go to the website and change the amount if you need to. INGREDIENTS 4 cup (400 g) oat flour⁣⁣ 1 cup (100 g) tapioca flour corn starch would probably work 4 scoop (120 g) vanilla casein protein powder I use the brand Optimum Nutrition but micellar casein will work 2 cup (520 g) liquid egg whites 8 tbsp (120 g) mini chocolate chips 4 tsp (16 g) baking powder 40 tbsp (600 ml) water ½ cup + 2 tbsp INSTRUCTIONS FOR THE PANCAKE BITES 1. Preheat your oven to 325°F. 2. In a large bowl, mix together all of the dry ingredients until no clumps remain. It is easiest for later if your bowl has a spout on it, not required however. NOTE: I'm sure many of you will ask me if you can swap the casein with whey or leave it out all together. No, do not omit the casein and absolutely do not substitute with whey. Your pancake bites will become hockey pucks. A lot of the sweetness comes from the protein powder, do not leave it out. I have attempted this recipe by adding sugar in place of the protein powder and it does not work. The casein adds an airy quality that is not present when only oat flour is used. You can probably use wheat flour and omit the casein but add in some kind of sweetener. 3. Add in the water, egg whites, and 4 tbsp of chocolate chips. Mix until incorporated and your batter is pourable. 4. Spray a mini muffin tin with cooking spray. Make sure to coat all sides of the well. 5. If your bowl doesn't have a spout you may find it easiest to transfer the batter into a large ziplock bag to use as a piping bag. Cut off the corner to fill each well of your mini muffin tin. 6. Fill each well about half way with batter. This recipe makes 96 bites. Top each bite with the remaining chocolate chips. 7. Bake for 9-10 minutes. STORAGE 8. Once the bites have completely cooled, place them in a ziplock bag and remove as much air as possible. Store in the freezer. 9. Reheat the bites in the microwave and serve with maple syrup. NUTRITION Calories: 34kcal | Carbohydrates: 4.9g | Protein: 2g | Fat: 0.7g

Here is a link to my website where you can find the recipe for these Buffalo Chicken Rice Bowls: https://mealprepmanual.com/buffalo-chicken-rice-bowls/ Rice Cooker: https://amzn.to/3HQzPpr Air Fryer: https://amzn.to/34znpDJ Plastic Meal Prep Containers: https://amzn.to/3Hw5Tyu Digital Scale: https://amzn.to/3ruhhW4 Chef's Knife: https://www.anrdoezrs.net/click-100588299-13767625?url=https%3A%2F%2Fwww.zwilling.com%2Fus%2F31161-201-0.html&cjsku=31161-201 8qt Stockpot: https://amzn.to/3gy3aIW Wood Cutting Board: https://amzn.to/3ut7zFi Plastic Cutting Board: https://amzn.to/3B7bJUB Mixing Bowls: https://amzn.to/3J7RFUO Metal Ramekins: https://amzn.to/3LbSkql On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 4 lbs (1816 g) boneless skinless chicken thighs 2 tbsp (16 g) chili powder 4 tsp (12 g) salt 2 tsp (6 g) pepper 6 cups (900 g) cooked rice 4 medium (800 g) zucchini 16 oz (454 g) mushrooms 1 medium (200 g) onion 1 cup (112 g) cheddar cheese shredded 4 tbsp (60 g) olive oil 8 tbsp (120 g) buffalo sauce INSTRUCTIONS FOR THE RICE 1. Cook enough rice to yield 6 cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind you use. FOR THE CHICKEN 2. In a large bowl add the chicken, a bit of oil, chili powder, salt, and pepper. Toss to coat. 3. You can cook your chicken however you like. I baked mine at 425°F for 10 minutes and then broiled it on the top rack for 5 minutes to develop color. Cut into 1 inch pieces. If you would rather pan fry it follow the instructions in the next step. 4. Heat a grill pan or a skillet over medium high heat and add some oil. Cook the chicken thighs for 4-5 minutes on each side. Cut them into a large dice and return to the pan to develop color. FOR THE VEGETABLES 5. Wash and cut your zucchini into a small dice and mushrooms into a large dice. Cut the onion into a small dice. 6. Heat a large skillet over medium high heat. Add oil and saute the onions for a couple of minutes. 7. Add in the zuchinni and cook until soft. 8. Add a bit more oil and add in the mushrooms, season with salt to help bring out the water. Allow them to cook and develop color. 9. Measure out 6 cups of cooked rice and add to a large bowl. Mix in the chicken, vegetables, cheese, and buffalo sauce. Season with salt and pepper to taste. PLATING 10. This recipe makes 10 servings. Divide your ingredients evenly 10 ways. Calories: 448kcal | Carbohydrates: 29g | Protein: 37g | Fat: 21g Affiliate Disclosure: Links included on this page are part of the Amazon Services LLC Associates Program and CJ Affiliate Program.

Here is a link to my website where you can find the recipe for these Spicy Chicken Sandwiches: https://mealprepmanual.com/spicy-chicken-sandwich/ Here is a link to the air fryer I use: https://www.amazon.com/gp/product/B07VM1FT8W/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=mealprepmanua-20&creative=9325&linkCode=as2&creativeASIN=B07VM1FT8W&linkId=cc0ddd3d1b6bbf37b5b4f64cd0609572 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS FOR THE CHICKEN 3 lbs (1362 g) boneless skinless chicken breast 1¼ cups (125 g) ground corn chex 1 tsp (4 g) onion powder 1 tsp (4 g) garlic powder 1 tsp (4 g) paprika 1½ tsp (6 g) cayenne pepper salt and pepper to taste 2 eggs 3 tbsp (45 g) hot sauce (8 g) oil spray FOR THE TOPPINGS 8 (408 g) hamburger buns 2 tbsp (28 g) butter 8 tbsp (104 g) mayo 2 large (454 g) tomatoes ½ cup (227 g) hamburger pickle chips 1 head (300 g) romaine lettuce INSTRUCTIONS 1. These chicken cutlets can be prepped ahead of time and frozen if you wish. If you do that you will only be minutes away from a nice sandwich whenever you please. I would recommend doing this. FOR THE CHICKEN 2. When I made this recipe, I had 4 chicken breasts to total 3lbs. That made for an easy division into 8 pieces. If you have bigger or smaller breasts you may need to get creative with your cutting. You want 8 pieces of equal weight. 3. Cut your chicken breasts into 8 equally weighted pieces. 4. Lay some plastic wrap over the chicken and pound each piece until they are around ½" in thickness and shaped like a piece of chicken that would go on a sandwich. Season each side with salt and pepper. 5. Crack two eggs into bowl with 3 tbsp of hot sauce and beat to combine. For the breading I use ground corn chex. To make this I put corn chex cereal into the blender until it is a powder. You can use whatever you like, within reason, as a breading. I just prefer the corn chex. 6. Mix the ground corn chex with onion powder, garlic powder, paprika, and cayenne pepper. If you like your food spicy, add more cayenne to taste. 7. To bread each piece of chicken, dunk the chicken pieces into the egg wash and then into the breading mixture. 8. Preheat your air fryer to 400°F and cook the chicken for 4-5 minutes on each side. Spray with top side with oil when you put the chicken in and after you flip each piece. FOR THE BREAD AND TOPPINGS 9. Toast your buns by spreading a light layer of butter over the top and placing down in a hot skillet for a couple of minutes. 10. Wash and cut your tomatoes into thin slices. Wash and dry your romaine lettuce leaves. CONSTRUCTION 11. Each sandwich gets 1 piece of chicken, 1-2 tomato slices, a piece of lettuce, pickles, and mayo spread on the bun. STORAGE 12. You can either store extra chicken in the fridge for up to 5 days or you can place the extra chicken in a ziplock bag, remove the air, and freeze. They will be good in the freezer as long as they don't develop freezer burn. Reheat in the air fryer until they are hot and ready to eat. NUTRITION INFORMATION The recipe calls for 125 grams of ground corn chex so it is easier to bread the meat. You will likely have some left over if you made 8 pieces of chicken. I have included 100 grams of corn chex in the nutrition estimates to account for the excess that wasn't included. The nutritional estimates for just the chicken, not the sandwich are 232 Calories, 11.5g C | 38.6g P | 4g F. Calories: 492kcal | Carbohydrates: 41.5g | Protein: 43.7g | Fat: 16.8g

Here is a link to my website where you can find the recipe: https://mealprepmanual.com/sweets-sausage-skillet/ Here is a link to the knife I mentioned: https://www.amazon.com/gp/product/B00004RFMT/ref=as_li_tl?ie=UTF8&tag=mealprepmanua-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00004RFMT&linkId=9140dde04b78a205166da5365a3b286d On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 28 oz (794 g) chicken sausage 4 medium (1000 g) sweet potatoes 1 medium (200 g) sweet onion 2 medium (300 g) red peppers 12 oz (340 g) frozen cut green beans 2 tbsp (30 g) oil salt and pepper to taste INSTRUCTIONS FOR THE SKILLET 1. Preheat your oven to 425°F. 2. Wash and cut your onion, sweet potatoes, and peppers into a medium dice. Cut your sausage into thin slices on a bias. 3. In a large bowl, add the onion and sweet potatoes. Toss in 2 tbsp of oil. 4. Spread the onions and potatoes out on a large sheet pan. Bake for 12-14 minutes, remove from the oven and turn. Cook an additional 12-14 minutes or until you are happy with the browning on the potatoes. 5. Place the sausage and peppers on another sheet pan. Try to get the sausage to lay flat on the pan as this will allow it to brown. Add to the oven and cook for 8-10 minutes then flip and cook an additional 5-8 or until the sausage has browned. 6. Cook the green beans in the microwave according to the packaging. Drain as much water from them as possible after cooking. PLATING 7. This recipe makes 6 servings. Divide your ingredients evenly into your 6 containers. Calories: 467kcal | Carbohydrates: 51g | Protein: 23g | Fat: 19g

Here is a link to my website where you can find the recipe for these Chicken Fingers: https://mealprepmanual.com/air-fryer-chicken-fingers/ Here is a link to the air fryer I use: https://www.amazon.com/gp/product/B07VM1FT8W/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=mealprepmanua-20&creative=9325&linkCode=as2&creativeASIN=B07VM1FT8W&linkId=cc0ddd3d1b6bbf37b5b4f64cd0609572 On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 5 lbs (2270 g) boneless skinless chicken breast 2½ cups (250 g) corn chex ground 1¼ cups (150 g) tapioca flour or cornstarch 2 eggs 3 tbsp (45 g) water salt and pepper to taste 2 tbsp (30 g) oil spray INSTRUCTIONS FOR THE CHICKEN FINGERS 1. Cut your chicken breasts into chicken finger sized pieces. I shoot for between 1"-1.5" in diameter and 4-5" long. Season with salt and pepper. 2. Prep your breading by placing the corn chex into a blender or food processor and blending into a flour. Lightly season the breading with salt and pepper. 3. Set up three bowls, one with the eggs and water beaten together, one with the cornstarch, and one with the breading. You can also use large ziplock bags for the breading steps if you wish. 4. Coat the chicken in cornstarch, then dunk in the egg wash, and then transfer to the corn chex and coat evenly. Shake off any excess and place on a sheet pan to prepare to be air fried. 5. Keep one of your hands as the wet hand for the eggs and one as the dry hand for the breading, this will keep it from gunking up on your fingers. Once all of your chicken is breaded, preheat your air fryer to 400°F. 6. Place the chicken in a single layer in the basket and spray lightly with oil. Cook for 7-8 minutes then flip and lightly spray the other side. Cook for an additional 5-6 minutes or until golden brown. 7. Place the cooked pieces on a wire rack to cool and repeat this process until you have cooked all of the chicken. STORAGE 8. Once all of the chicken has cooled, transfer it into a ziplock bag and remove all of the air. Store inside of Snack City in your freezer. 9. To reheat, add to your air fryer at 400°F for 7-10 minutes. The nutrition values are an estimate for if you split the 5 lbs of chicken into 20 servings. If you need exact calorie information, you may want to calculate the exact values for your specific batch. Calories: 195kcal | Carbohydrates: 17.1g | Protein: 23.4g | Fat: 3.7g

is a link to my website where you can find the recipe for the Lo Mein: https://mealprepmanual.com/lo-mein/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 2 lbs (908 g) ground turkey or chicken ¼ lb (113 g) carrots ½ medium (100 g) onion 1 medium (150 g) red pepper ½ lb (227 g) mushrooms 2 cups (120 g) coleslaw mix 1½ cups (45 g) spinach 2 tbsp (30 ml) olive oil 7 oz (200 g) lo mein noodles or pad thai rice noodles for gluten free FOR THE SAUCE 1½ tbsp (30 g) honey 2⅓ tbsp (35 g) soy sauce 1½ tsp (15 g) sriracha ¾ tbsp (18 g) hoisin sauce 1 tsp (4 g) ground ginger 1½ tbsp (23 g) water INSTRUCTIONS FOR THE NOODLES 1. Prepare the noodles according to the instructions on the package. FOR THE TURKEY/CHICKEN 2. Add some oil to a skillet over medium high heat. Add in the turkey and cook it until it has browned. Season lightly with salt and pepper. Remove from heat. FOR THE VEGETABLES 3. Wash and prepare all of your vegetables. Cut your red pepper, onion, and mushrooms into thin slices so they cook quickly. Use a vegetable peeler to create ribbons out of your carrots. You'll want to do all of this prep work before you start cooking them, the cooking process goes fast. 4. In a large pot, add some oil and add the onion. Cook for 2-3 minutes or until they have begun to develop color. 5. Add in the coleslaw mix. Stir and cook for a minute or two. 6. Make room in the pot and add the red pepper to the pot. Allow them to develop a bit of color then add in the shredded carrots and stir. Continue to cook until the vegetables have softened. 7. Stir in the spinach and allow it to wilt. 8. For the mushrooms I prefer to cook them separately so they can develop color. If you are feeling lazy you can throw them in at any point of the cooking process. I like to add them to a dry skillet over medium heat, salt them, and cook them until they have browned. Add them to the pot with the other vegetables. FOR THE LO MEIN 9. Mix all of the sauce ingredients together in a bowl. 10. Drain the water from the noodles and add them to a skillet with the sauce. You just want to toss the noodles with the sauce so they are evenly coated. 11. Add the noodles and turkey to the large pot with the vegetables. Stir to incorporate and season with salt and pepper as needed. PLATING 12. This recipe makes 5 servings. Divide your ingredients evenly 5 ways. Calories: 557kcal | Carbohydrates: 57g | Protein: 40g | Fat: 19g

Here is a link to my website where you can find the recipe for the Honey Garlic Turkey Bowls: https://mealprepmanual.com/honey-garlic-turkey-bowls/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 Note that this recipe is for 5 Servings. I made 10 in the video. INGREDIENTS FOR THE RICE 3¾ cups (563 g) cooked rice FOR THE VEGETABLES 1 medium (200 g) sweet onion 1 medium (150 g) red pepper 1 small (150 g) zucchini 1 tbsp (15 g) olive oil salt and pepper to taste FOR THE TURKEY 1 ½ lbs (681 g) ground turkey (93/7) 6 oz (170 g) green beans 1 tbsp (15 g) garlic minced 1 tbsp (21 g) honey 2 tsp (10 g) sriracha 2½ tbsp (37 mL) chicken stock 1 tbsp (15 mL) soy sauce 1 tbsp (15 mL) olive oil salt and pepper to taste INSTRUCTIONS FOR THE RICE 1. Cook enough rice to have 3¾ cups of cooked rice. 1 cup of uncooked rice will yield around 3 cups of cooked rice. FOR THE VEGETABLES 2. Wash and cut your red pepper and zucchini into a large dice. Cut your sweet onion into a large dice as well. 3. Cut your green beans into small pieces, about ¼" in length. 4. In a large skillet, heat some olive oil over medium high heat. Add the onion first and cook for 2-3 minutes then make some room and add in the red peppers and zucchini. Cook until soft and remove from the pan. Season with salt and pepper to taste. FOR THE TURKEY 5. Heat some olive oil over medium high heat. Add in the ground turkey and cook until browned. 6. In another skillet over medium high heat, add a bit of oil and the green beans. Cook for 4-5 minutes so that they can develop color. Add in 1 tbsp of minced garlic and cook an additional 2-3 minutes and season with salt to taste. Be sure not to burn the garlic. 7. Combine the turkey and green beans in one skillet. Add in 1 Tbsp of honey, 2½ Tbsp chicken stock, 2 tsp sriracha, and 1 tbsp soy sauce. Stir to incorporate and season with salt and pepper to taste. PLATING 8. This recipe makes 5 servings. Add ¾ cup of cooked rice and to each container and divide the remaining ingredients equally. Calories: 468kcal | Carbohydrates: 49g | Protein: 33g | Fat: 16g

Here is a link to my website where you can find the recipe for the Cinnamon Rolls: https://mealprepmanual.com/homemade-cinnamon-rolls/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS FOR THE DOUGH ⅓ cup (40 g) oat flour 5 tbsp (35 g) cornstarch ⅔ scoop (23 g) vanilla casein protein ½ tsp (2 g) baking powder ⅓ cup (80 g) milk 2 tbsp (30 g) liquid egg whites FOR THE FILLING 1½ tsp (6 g) butter melted 1½ tbsp (18 g) sugar 1 tsp (2 g) cinnamon FOR THE FROSTING 2 tbsp (24 g) whipped cream cheese frosting buy premade, its easier and better INSTRUCTIONS NOTE 1. This recipe was developed using a digital scale for measurements. They are far more accurate than volumetric measures and I recommend using a scale for this recipe as the hydration of the dough is crucial. If you use volumetric, and find your dough wet or dry you will have to add more liquid or casein as necessary. FOR THE CINNAMON ROLLS 2. Preheat your oven to 400°F. You can also use the air fryer. Mix the flours, baking powder, and protein powder together until incorporated. Add in the milk and egg whites. Stir until a dough forms. Place in the fridge for 10-15 minutes to help it set up and become less sticky. 3. Spread out two large pieces of wax paper. Spray each side with oil. 4. Place the dough on the wax paper and cover with the other wax paper. 5. Roll the dough out until it is ¼" thick and in a rectangle. You don't want it so thin that it tears and so thick that it can't roll. 6. Mix the sugar and cinnamon together and melt the butter. 7. Spread the butter out over the dough and sprinkle in the cinnamon sugar. 8. Cut the dough in half down the center of the rectangle, long ways. 9. Lift up the bottom layer of wax paper to help roll the dough into a cylinder. Roll one strip first, then place that at the start of the second strip and continue rolling to create one super roll. 10. Once you have rolled the dough, cut it in half to make 2 rolls. 11. Spray a sheet pan, baking dish, or cast iron skillet with oil. Add the rolls to the pan. 12. Bake for 8-12 minutes in the oven. Watch closely and pull them out when they have just begun to brown on top. If you use the air fryer (how I cook them) it only takes 6 minutes. 13. Spread the frosting over the top of the rolls. Makes 2 large rolls. Calories: 324kcal | Carbohydrates: 49.2g | Protein: 14.1g | Fat: 7.9g

Here is a link to my website where you can find the recipe for the Carrot Cake Baked Oatmeal: https://mealprepmanual.com/carrot-cake-baked-oatmeal/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 3 cups (240 g) old fashioned oats 2 scoops (60 g) vanilla protein powder 1 tsp (4 g) baking powder 4 large (340 g) carrots grated 2 tbsp (42 g) syrup 1 tbsp (14 g) butter 10 tbsp (150 g) liquid egg whites or 2 whole eggs 2½ cups (600 g) 2% milk 1 tsp (3 g) ground ginger 2 tsp (6 g) cinnamon 1 tsp (3 g) nutmeg ¼ cup (48 g) brown sugar FOR THE FROSTING 4 oz (100 g) cream cheese ½ cup (100 g) plain nonfat Greek yogurt 1 tbsp (12 g) splenda INSTRUCTIONS FOR THE OATMEAL BAKE 1. Preheat your oven to 350°F. 2. In a large bowl, mix together the oats, protein powder, spices and baking powder. Wash and shred/grate your carrots into small pieces. I use the small shredding side of my cheese grater for this. Sprinkle the brown sugar over the carrots and mix. 3. In the bowl with the carrots, add the butter, egg whites, syrup, milk. Pour in the dry ingredients and mix to combine. 4. Spray a 13"x9" pan with oil and add the oat mixture. Spread evenly. 5. Bake for 30-35 minutes. FOR THE FROSTING 6. Melt the cream cheese and mix in the yogurt and splenda. 7. Place into a ziplock bag (or piping bag) and set aside. PLATING 8. This recipe makes 6 servings. Cut the oatmeal into 6 equal pieces. Once the oatmeal bake has cooled a bit, top with the frosting. I frost my oatmeal the day I cook it, it is probably better to keep your frosting in the fridge and frost the day of eating but it doesn't make a huge difference. NOTES I think adding some raisins and walnuts would be a nice addition, however I left them out of the recipe because it seems like I am in the minority for adding raisins specifically. Add them if you want.

Here is a link to my website where you can find the recipe for the P Corn Chicken: https://mealprepmanual.com/p-corn-chicken/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 2 lbs (908 g) boneless skinless chicken breast 1¼ cups (125 g) corn chex ground (or use breadcrumbs) ¼ cup (30 g) tapioca flour cornstarch works as well 2 tsp (6 g) garlic powder 1½ tsp (5 g) salt 1 tsp (2 g) pepper 2 eggs cooking spray INSTRUCTIONS FOR THE CHICKEN 1. Cut the chicken into 1" cubes. 2. Place the corn chex into a food processor or blender and blend until they resemble the size of breadcrumbs. Mix in the salt, pepper, and garlic powder. Place just over half into a shallow dish or a ziplock bag. I prefer to use the ziplock bag for ease. 3. Crack 2 eggs into a bowl, add a bit of water to thin, and scramble. Coat the chicken with the tapoica flour. You can use a ziplock bag and shake it all together or just sprinkle it over and toss it around. 4. Dunk the tapioca flour coated chicken into the egg wash and then place into the bag/dish with the corn chex. If you're using the bag method, do half of the chicken each time. Shake to coat adding more corn chex if needed. Make sure you allow the excess egg wash to drain off of the chicken before you put it into the bag. If there is too much egg on the chicken it can cause the breading to clump together. If this happens, you will probably want to dump it out and start over between rounds of coating. With the dish method you can just do them as you go. Keep one hand for the egg dunk and one hand for the breading, that will keep the corn chex from gunking up on your fingers. 5. I like to set a sheet pan nearby so that I can place the completed pieces on the pan and ready to air fry. 6. Preheat your air fryer to 400°F on the air fry setting and set the timer for 12 minutes. 7. Spray your fryer basket with a bit of oil and add the chicken in a single layer. Spray the top lightly with oil. Shake the basket every 3-4 minutes, checking to ensure they aren't burning. It will take a couple of rounds to complete. It will take 10-12 minutes to cook. STORAGE 8. Allow your chicken to cool to room temperature and place into a large ziplock bag. Remove as much air as possible and seal. Place into the freezer. 9. To reheat, you can use the microwave or your airfryer. Using the reheat setting on 400° it will take around 7-8 minutes. Smaller pieces will heat faster and dry out so be cautious. NUTRITION INFORMATION NOTES This recipe calls for 125g of corn chex, 2 eggs, and cooking oil spray. I only included 100g of corn chex, 1 egg, and 3g of oil in the nutrition information for the calorie estimate. I wrote the recipe to have 125g of corn chex and 2 eggs so that you are surely going to have enough to coat each piece. If you need exact nutrition information, you should calculate it yourself. The serving size for these is ⅙ of the total recipe, for me that was 12 pieces. Depending on how big or small you cut your chicken, you may have more or less pieces.

Here is a link to my website where you can find the recipe for the Protein Pancakes: https://mealprepmanual.com/chicken-pancit/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 1½ lbs (681 g) boneless skinless chicken thighs 2 cups (140 g) shredded cabbage⁣⁣ or coleslaw mix for ease 1 cup (100 g) shredded carrots ⁣⁣ 2 stalks (150 g) celery ⁣⁣ 1 medium (200 g) sweet onion⁣⁣ 1 Tbsp (15 ml) garlic ⁣⁣ minced 1 Tbsp (5 ml) ginger ⁣⁣ minced 2 Tbsp (30 ml) olive oil⁣⁣ 1 (20 g) jalapeño ⁣⁣ 1 (30 ml) lemon ⁣⁣ juiced 2-3 Tbsp (30 ml) soy sauce ⁣⁣ 2 Tbsp (30 ml) oyster sauce ⁣⁣ ¼ cup (60 ml) chicken stock 5 (15 g) green onions⁣⁣ 6.5 oz (184 g) rice noodles I use the brand Dynasty Maifun Rice sticks. INSTRUCTIONS 1. Cut up all of the vegetables. Cut the onion into slices. Mince the garlic and ginger. Cut the celery. Shred the cabbage. ⁣⁣ 2.You can cook the chicken any number of ways. I have found the air fryer is my preferred way as you get good color with no oil. Cook the chicken for 10-12 minutes at 400°F in the air fryer. In traditional pancit the meat is often poached. Bring a pot of water to a boil and boil the chicken until cooked then cut into small chunks. You could also grill or pan fry it. 3. Prepare the noodles according to the packaging. 4. Heat 1-2 Tbsp of olive oil over medium high heat. Add in the garlic, ginger, and onions. Once they have developed some color add the celery and carrots. After a couple minutes add in the chicken, noodles, and cabbage. ⁣⁣ 5. Mix in the oyster sauce, soy sauce, chicken stock, and lemon juice. Taste and adjust flavors as needed. Season with black pepper. ⁣⁣ 6. This recipes makes 5 servings. Serve each dish with lemon, green onion and jalapeño if you wish. I’m also serving mine with a side of sambal. If you find that your noodles dry out over the course of the week, pouring a bit of chicken stock over the top before reheating can help.

Here is a link to my website where you can find the recipe for the Protein Pancakes: https://mealprepmanual.com/protein-pancakes/ Here is a link to the recipe for the batch of Pancake Mix: https://mealprepmanual.com/protein-pancake-mix/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 FOR THE PANCAKE MIX INGREDIENTS 15 scoops (500 g) vanilla whey/casein blend 50/50 blend. I mix whey and casein together myself. 4 cups (400 g) oat flour ⁣⁣ 1 ⅔ cups (200 g) tapioca flour⁣⁣ or cornstarch 5 tsp (20 g) baking powder ⁣⁣ INSTRUCTIONS Mix all the ingredients together so no clumps are present. For the protein powder I use 250g of vanilla whey and 250g of vanilla casein. Store the mix in a ziplock bag or container. FOR THE PANCAKES. INGREDIENTS 1/4 cup (56g) Pancake mix -OR- ¾ scoop (25 g) vanilla whey/casein blend 50/50 blend. I mix 12.5g of whey and 12.5g of casein together ¼ cup (20 g) oat flour ⁣⁣ 1 ⅓ tbsp (10 g) tapioca flour⁣⁣ or cornstarch 1/4 tsp (1 g) baking powder ⁣⁣ ¼ cup (60 g) liquid egg whites⁣⁣ ⅓ cup (75 g) plain nonfat Greek yogurt ⁣⁣ 1-2 tbsp (25 g) water ⁣⁣ INSTRUCTIONS 1. Mix all the dry ingredients together so no clumps are present. NOTE: I have tested this with only whey protein and it doesn't turn out as well. Only casein will work but you may need more water in the batter. The 50/50 blend is best. 2. Add in the wet ingredients and mix thoroughly. 3. Heat a griddle/skillet on medium heat and spray with oil. Add the batter and cook for a couple minutes, then flip.

Here is a link to my website where you can find the recipe for the Air Fryer Crinkle Cut French Fries: https://mealprepmanual.com/air-fryer-crinkle-cut-fries/ Here is a link to the Crinkle Cutter I use: https://www.amazon.com/gp/product/B000THCXZO/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=mealprepmanua-20&creative=9325&linkCode=as2&creativeASIN=B000THCXZO&linkId=fea4cefc8b63a9f1656aceca95025f0e On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 5 lbs russet potatoes salt to taste INSTRUCTIONS FOR SNACK CITY 1. Wash and cut all of your potatoes into fry shape using your crinkle cutter. Obviously you can use a knife if you want but the crinkle cutter makes for a better result in the fryer because there is more surface area to get crispy. I've linked the crinkle cutter I use above, it's only $8. 2. Add your potatoes to a bowl of salted water. You don't need to go crazy with the salt here, just throw some in. Allow the potatoes to soak at least 20 minutes. 3. Drain the water from the potatoes and spread out onto a couple of paper towel lined sheet pans. Pat the potatoes dry and salt lightly. Remove the paper towels and make sure the potatoes are in a single layer. Add to the freezer on the pans and allow to flash freeze until frozen solid. This is important for proper storage so the potatoes don't stick together when you put them in the bag. 4. Once frozen, transfer the potatoes into a ziplock bag and you can store them inside of Snack City in your freezer. COOKING THE FRIES 1. To cook the fries I preheat the air fryer to 400°F and add the frozen fries for 10-12 minutes depending on how many I am making. 2. Shake the basket around once or twice during the cooking process and pull them out when they have reached your preferred doneness level. I find I don't need to use any oil but if you wanted to spray the top with oil during the cooking, have away. SERVING SIZE If you don't use any oil these are just plain potatoes so for tracking purposes you would just need to weigh out your portion and track as a russet potato. For this recipe I decided to use a 150g serving for the nutrition information. That's roughly a large handful of the frozen fries.

Here is a link to my website where you can find the recipe for the Cheeseburger Mac & Roasted Brocc: https://mealprepmanual.com/cheeseburger-mac-roasted-brocc/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS FOR THE PASTA 3 lbs (1362 g) ground beef 85/15 1 medium (200 g) onion 2 cup (200 g) shredded carrots 10 tbsp (150 g) tomato paste 1 tsp (4 g) garlic powder 1 tsp (4 g) chili powder 2 tbsp (10 g) oat flour wheat flour is fine 4 cups (960 ml) vegetable broth 3 cups (730 ml) milk 2% 1 lb (454 g) brown rice penne Any pasta will work. I use Trader Joes Brown Rice Penne 1 cup (112 g) cheddar cheese shredded 6 cups (180 g) spinach Salt and pepper to taste FOR THE BROCCOLI 6 cups (1020 g) broccoli 1-2 bunches 3 tbsp (44 g) olive oil Salt and pepper to taste INSTRUCTIONS FOR THE PASTA Heat a large pot over medium high heat and add in the ground beef to brown. Cut the onion and carrots into a small dice. Cut the spinach into smaller pieces to break up the leaves. I use shredded carrots to make the chopping easier but regular carrots also work. Once the beef has browned, add in the onion and carrots and cook for 4-5 minutes. Add in the tomato paste, vegetable broth, milk, oat flour, chili powder, and garlic powder. Stir to incorporate and raise the heat to bring to a boil. Once the pot has begun to boil, add in the pasta, reduce the heat to low and cover. Cook for 7-10 minutes or until the noodles have softened. Cook times will vary depending on the type of pasta you use. If you find that there is still a lot of liquid remaining in the pot, remove the lid and allow some of the liquid to boil off. Add the cheese and spinach to the pot. Season with salt and pepper to taste. FOR THE BROCCOLI Preheat your oven to 450°F. Wash and cut your broccoli into florets. Toss in 3 tbsp of olive oil. Spread the broccoli on to a couple of sheet pans. Cook the broccoli for 10 minutes then remove from the oven and turn. Cook for an additional 5-7 minutes. PLATING This recipe makes 10 servings. Divide your ingredients evenly between 10 containers. 661 cals - 56g C | 39g P | 31g F

Here is a link to my website where you can find the recipe for the Chicken Kelaguen: https://mealprepmanual.com/chicken-fries/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 INGREDIENTS 1 (750 g) broiler chicken 3-5lbs (use 750g of the pulled meat) 3 (120 ml) lemons 1 medium (200 g) sweet onion ¾ cup (70 g) shredded coconut (optional) Salt to taste it will need quite a bit 3 Tbsp (45 ml) Tabasco 5 (20 g) green onions 1 Tbsp (15 ml) olive oil Pepper to taste INSTRUCTIONS 1. Preheat your oven to 400°F. On a roasting pan or sheet pan place the chicken breast side up. Remove the giblets from the cavity and pat the chicken dry with a paper towel. Drizzle with olive oil and season with salt and pepper. Cook the bird for 1 hour on a lower middle rack in the oven. Use a meat thermometer to temp the meat and ensure it is at least 165°F. 2. Once the chicken has cooked and cooled, tear the meat away from the bones, remove the skin, and dice the chicken into small pieces. 3. Finley chop the onion into small pieces and set aside. 4. Spread the chicken out in a shallow dish and add the juice of three lemons, diced sweet onion, coconut (optional), salt, green onion, and hot sauce. Mix everything together and taste, adjust the salt and hot sauce levels to suit your liking. PLATING This recipe makes 10 servings. Divide it evenly 10 ways. NOTE: Nutrition information does not include the coconut. If you decide to use it, add the extra calories in.

Here is a link to my website where you can find the recipe for these Chicken Fries: https://mealprepmanual.com/chicken-fries/ On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 Chicken Fry Recipe: INGREDIENTS 4 lbs (1816 g) ground chicken 2 cup (200 g) ground corn chex 1 tsp (3 g) garlic powder 1 tsp (3 g) onion powder 2 tsp (8 g) salt 1 tsp (2 g) pepper 2 (2 ) egg 4 tbsp (30 g) cornstarch INSTRUCTIONS FOR THE SHAPING OF THE CHICKEN FRIES 1. Add all of the seasonings to the ground chicken and mix. 2. Spread your ground chicken out on a sheet pan in a layer that is roughly ½-¾ inches in thickness. 3. Place it in the freezer for 1-2 hours or until it is solid enough to cut through easily while still maintaining shape. 4. Cut the chicken into ½-¾ inch wide strips and 3-4 inches in length. 5. Place the cut chicken fries back into the freezer until they are frozen solid. It will be much easier to work with when they are frozen. You can do these steps the night before if you wish. 6. Measure out the corn chex and place them into a food processor or a blender to form into a powder. Season lightly with salt. 7. In a ziplock bag, add some cornstarch and about half of the frozen chicken fries. Shake to coat. Do the same with the remaining chicken fries. 8. Beat the egg in a shallow dish and mix in a couple of tablespoons of water to thin it out a bit. Set up a breading station with your egg wash, corn chex, and a plate for the breaded fries. 9. Using one hand as your "wet" hand and one hand as your "dry" hand, dunk the cornstarch coated fries into the egg wash and then coat in corn chex. Knock off any excess breading. 10. Preheat your air fryer to 400°F on the air fry setting for 15 minutes. Place the chicken fries in the air fryer in a single layer spaced about 1-2cm apart. Spray lightly with oil. 11. Cook the chicken fries for 6-7 minutes, then flip and cook for an additional 6-7 minutes or until they have crisped up properly. It may take more, it make take less depending on your air fryer. 12. Once you have cooked all of your fries, allow them to cool and store in a ziplock bag in the freezer. 13. To reheat, turn your air fryer to the reheat setting at 300°F and heat for 4-5 minutes or until warm. NOTE: You can use turkey for this but it doesn't work as well as chicken. The goo stuff (just coagulated proteins) that comes out of turkey when you cook it seep through the breading and make it a bit uglier. It will still work, just knock it off the fries when you flip them and keep cooking. I would try to look for turkey with as little water added as possible to help prevent this. Here is a link to the air fryer I use: https://www.amazon.com/gp/product/B07VM1FT8W/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=mealprepmanua-20&creative=9325&linkCode=as2&creativeASIN=B07VM1FT8W&linkId=cc0ddd3d1b6bbf37b5b4f64cd0609572

Honey Garlic Chicken Lettuce Wraps. This is my favorite recipe I've made this year. I made it 5 times during the month of April because it is so easy and good. Find the recipe here: https://mealprepmanual.com/honey-garlic-chicken-lettuce-wraps/ If you're wondering about the different kitchen tools and appliances I use those can be found at this link: https://mealprepmanual.com/products-i-use/ www.mealprepmanual.com