A continued conversation from Wednesday's blog post... meal prep! When coaching my clients I try to remove every possible reason or excuse they could come up with about not being prepared when it comes to their meals. The easiest solution to that? Easy meal prep items! When you have something that's super tasty, easy to make in bulk and something you won't get sick of eating, it really helps take away any of the "I didn't have anything to eat!) excuses.
Lately I have been changing up the items that I meal prep and for the past couple of weeks turkey frittata's and meatballs have been on the weekly menu, and my new favorite quick snacky-dessert... low-carb peanut butter tacos! (Keep scrolling down for recipes...)
Turkey Frittata's
Turkey Spinach Muffins
Low-Carb Peanut Butter Taco
RECIPES:
TURKEY FRITTATA MUFFINS
INGREDIENTS
9 Large Egg Whites (liquid egg whites are a lot cheaper option)
3 Whole Large Eggs
1 package of Jenni-O ground turkey, cooked (extra lean)
1 - 1.5 cups of chopped broccoli florets
1/2 cup small-diced onions
1/4 cup of Shredded Mexican or Cheddar Cheese (optional)
Salt and pepper, to taste
Extra Virgin Olive Oil Spray
DIRECTIONS
1. Preheat oven to 375F. Spray a non-stick 12-cup muffin pan with extra virgin olive oil cooking spray and set pan aside. (Or use silicon muffin liners- a way cleaner option) 2. In a bowl add the egg whites and mix together with a whisk. 3. In another larger bowl add veggies and cheese and toss together. Add eggs to the veggies, salt and pepper and mix all together well. 4. Equally distribute the mixture among the muffin pan cups. 5. Bake in oven for about 20 minutes, or until muffins are cooked and are lightly golden. 6. Remove from oven and allow muffins to cool in pan for about 8-10 minutes before carefully removing from pan. Use a plastic spatula or table knife around the rim and remove muffins from pan.
TURKEY SPINACH MUFFINS
INGREDIENTS
2 Pkgs of Extra Lean Ground Turkey
3 Egg Whites
1 Cup Gluten Free Panko Bread Crumbs (I like to use Ian's Italian Herb Panko)
2 Finely Chopped Celery Stalks
2 Cups of Chopped Spinach
1/2 Cup of Finely Chopped Green Onion
2 Cloves of Minced Garlic
2 tsp Black Pepper
1 tsp Sea Salt
1/2 tsp Dried Oregano
DIRECTIONS
Preheat oven to 375 degrees. Spray muffin pan with olive oil spray.
Combine all ingredients into one large bowl.
Roll the mixture into evenly sized balls about the size of a racquetball and place in muffin pan. Bake for 40 minutes. You can also make these in to meatballs by lining a cookie sheet with parchment paper and rolling the mixture into golf-ball sized balls.
LOW-CARB PEANUT BUTTER TACOS
This is just one of my new favorite lighter snacks that I thought I'd share!
INGREDIENTS
One Joseph's Flax, Oat Bran & Whole Wheat Low Carb Pita
1 TBS peanut butter
Cinnamon
DIRECTIONS
Heat your pita in the oven for a few minutes (a little crunchier on the edges) or in the microwave.
Coat with PB and cinnamon. Enjoy!