пятница, 2 июня 2006 г.

1,200–1,500 Calorie Level Meal Prep in 90 Minutes or Less

1,200–1,500 Calorie Level Meal Prep in 90 Minutes or Less
1,200–1,500 Calorie Level Meal Prep in 90 Minutes or Less

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If you’re not a meal planner, consider adding up how much time you spend each week cooking breakfast, lunch, and dinner on the fly, running to the grocery store for ingredients, or going through the drive-thru when you feel like you don’t have the time or energy to cook. More than likely, that will add up to an hour a day. On the other hand, you could spend 90 minutes (or less) meal prepping one afternoon and save hours during the week. Hours that could be spent working out, playing with your kids, spending time with friends and family, or doing anything else you love to do!


It is entirely possible to meal prep for five days in 90 minute or less, but you do have to be organized. The guide and grocery list below will help. The menu is geared towards those at the 1200-1500 calorie level, but can be adjusted if you’re eating at a higher level. Just double the amount of protein or vegetables in some of the meals, or supplement with ready-to-eat snacks like sliced turkey breast, raw veggies, and whole grain crackers to meet your container requirements.


So, wash any dishes that are swimming in your sink (it’s easier to cook quickly in a clean kitchen), purchase all of the ingredients in the grocery list that follows, and set out everything non-perishable on the table or counter. If you stay focused, and move quickly from task to task, you might be able to complete this meal prep in less than 90 minutes. It took me just over an hour.


Psst – looking for the containers below? You can get them here.


This Week’s Meal Prep Menu:


Breakfast: Spinach, Tomato, and Quinoa Breakfast Casserole with an apple or orange


Shakeology Snack: Shakeology with 1 cup frozen strawberries or peaches and 1 tsp. nut butter


Lunch (M/W/F): Tuna and White Bean Salad


Lunch (T/Th): Turkey Salad with Lentils and Bell Pepper


Dinner (M/W/F): Spaghetti Squash with Turkey, Basil, and Roasted Tomatoes


Dinner (T/Th): Spiced Ground Turkey with Cauliflower


Snacks: 20 pistachios or hummus and lettuce


Here’s what your meal prep for the week will look like when you’re done.


90 Minute Meal Prep | BeachbodyBlog.com
90 Minute Meal Prep | BeachbodyBlog.com

(2½ cups quinoa, 4 cups spinach, 1 cup tomatoes, ¾ cup cottage cheese, 8 eggs divided into five servings = 1 green, 1 purple, 1 red, 1 yellow)


90 Minute Meal Prep Breakfasts | BeachbodyBlog.com
90 Minute Meal Prep Breakfasts | BeachbodyBlog.com

SHAKEOLOGY SNACK

Shakeology with 1 cup frozen strawberries or peaches and 1 tsp. nut butter (1 purple, 1 red, 1 tsp.)


90 Minute Meal Prep Shakeology Snack | BeachbodyBlog.com
90 Minute Meal Prep Shakeology Snack | BeachbodyBlog.com

SNACKS


M/W/F: ¼ cup hummus with 2 lettuce leaves (1 blue)

T/Th: 20 whole pistachios (1 blue)


LUNCHES

M/W/F: Tuna and White Bean Salad


(1 can tuna, ½ cup white beans, 1 cup arugula, 2 Tbsp. vinaigrette dressing = 1 green, 1 red, 1 yellow, 1 orange)


90 Minute Meal Prep Lunch | BeachbodyBlog.com
90 Minute Meal Prep Lunch | BeachbodyBlog.com

T/Th: Turkey Salad with Lentils and Bell Pepper


(1 cup spinach, 3 oz. sliced turkey breast, ½ cup lentils, ¼ red bell pepper, and 2 Tbsp. sunflower seeds with balsamic vinegar = 1 green, 1 red, 1 yellow, 1 orange)


90 Minute Meal Prep Lunch | BeachbodyBlog.com
90 Minute Meal Prep Lunch | BeachbodyBlog.com

DINNERS

M/W/F: Spaghetti Squash with Turkey, Basil and Roasted Tomatoes


(¾ cup spaghetti squash with 4 oz. turkey, garlic, oregano, ½ cup roasted tomatoes, and basil = 1 green, 1 red, 1 tsp.)


90 Minute Meal Prep Dinner | BeachbodyBlog.com
90 Minute Meal Prep Dinner | BeachbodyBlog.com

T/Th: Spiced Ground Turkey with Cauliflower


(4 oz. spiced ground turkey with garlic, oregano, cumin, chili powder, cilantro, ¼ red bell pepper, 1 cup roasted cauliflower = 1 green, 1 red, 1 tsp.)


90 Minute Meal Prep Dinner | BeachbodyBlog.com
90 Minute Meal Prep Dinner | BeachbodyBlog.com

Here’s how to make all of this in 90 minutes or less:


1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.


2. Cut 1 head of cauliflower into florets (about 3 cups). Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.


3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.


4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.


5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. (Need tips on how to make perfect quinoa? Watch this video.)


6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.


7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans and 6 Tbsp. vinaigrette dressing to the medium bowl. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.


8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ½ cup lentils, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.


9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. Read the full recipe for this dish here.


10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup cooked ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.


11. Chop the roasted bell pepper. Season remaining cooked ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.


12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.


13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!


Grocery List


Vegetables:

2 cups cherry tomatoes

6 cups spinach

1 medium red bell pepper

1 head romaine or butter lettuce

3 cups arugula

1 bunch cilantro

1 bunch fresh basil

1 head garlic

1 spaghetti squash (about 2–3 lbs.)

1 small head cauliflower or 1 bag cauliflower florets


Fruits:

3 small apples

2 medium oranges

1 bag frozen strawberries

1 bag frozen peaches


Bulk:

1 cup quinoa

40 pistachios

4 Tbsp. sunflower seeds


Dry and Canned Goods:

1 jar all-natural nut butter

1 can white beans

1 can cooked lentils


Proteins:

6 oz. lowfat cottage cheese (or ricotta)

8 eggs

6 oz. nitrate-free, low sodium deli sliced turkey

3 cans light tuna, packed in water, no salt added

20 oz. ground turkey

5 packets Shakeology


Deli:

Prepared hummus


Pantry:

Dried oregano

Crushed red pepper

Red wine vinegar (or sherry vinegar)

Balsamic vinegar

Cumin

Chili powder


1200-1500 Calorie Meal Prep in 90 Minutes or Less | BeachbodyBlog.com

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