WEIGHT LOSS MEAL PREP WEEK FOR WOMEN (1 WEEK IN 1 HOUR) | how I lost 50+ lbs
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Recipes in this Video
6 recipes
vegetarian
These muffins blend classic American flavors with a modern twist, making them a popular choice for health-conscious individuals. The combination of chocolate, blueberries, and bananas creates a deliciously sweet yet nutritious treat. Today, variations abound, with many opting for different fruits or sweeteners to suit their dietary preferences.
Ingredients
- ●oats
- ●protein powder
- ●bananas
- ●blueberries
- ●cocoa powder
- ●baking powder
- ●baking soda
- ●salt
- ●eggs
- ●milk
- ●honey
- ●vanilla extract
- ●coconut oil
- ●chocolate chips
Instructions
- 1Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
- 2In a large bowl, mash the bananas until smooth.
- 3Add eggs, milk, honey, and vanilla extract to the mashed bananas and whisk until combined.
- 4In another bowl, mix oats, protein powder, cocoa powder, baking powder, baking soda, and salt.
- 5Gradually add the dry ingredients to the wet ingredients, stirring until just combined.
- 6Fold in the blueberries and chocolate chips gently to avoid breaking the berries.
- 7Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.
- 8Bake in the preheated oven for 18-20 minutes until a toothpick inserted comes out clean.
- 9Remove from the oven and let cool in the pan for 5 minutes before transferring to a wire rack.
- 10Serve warm or store in an airtight container for up to 3 days.
milkeggswheat
Also Known As
Chocolate Blueberry & Banana Protein Toaster Muffins
vegetariandairy-freeegg-freegluten-free
Ingredients
- ●1 cup assorted vegetables (bell peppers, zucchini, eggplant)
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/2 tsp garlic powder
- ●1/2 cup hummus
- ●4 slices whole grain bread
- ●1/4 cup fresh spinach
- ●1/4 tsp paprika (optional)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Chop the assorted vegetables into bite-sized pieces.
- 3In a bowl, toss the vegetables with olive oil, salt, black pepper, and garlic powder until evenly coated.
- 4Spread the vegetables on a baking sheet in a single layer.
- 5Roast the vegetables in the preheated oven for 20-25 minutes, or until tender and slightly caramelized.
- 6While the vegetables are roasting, prepare the bread by toasting it lightly if desired.
- 7Once the vegetables are done, remove them from the oven and let them cool slightly.
- 8Spread a generous layer of hummus on each slice of bread.
- 9Top two slices of bread with the roasted vegetables, fresh spinach, and a sprinkle of paprika if using.
- 10Place the other two slices of bread on top to form sandwiches.
- 11Cut the sandwiches in half and serve immediately.
Equipment
baking sheetmixing bowlknifecutting boardtoaster (optional)
veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●1 ripe green mango, peeled and diced
- ●1 cup unsweetened almond milk
- ●1 scoop vanilla protein powder
- ●1/2 cup spinach leaves
- ●1/2 banana
- ●1 tbsp chia seeds
- ●1 tsp honey (optional)
- ●1/2 cup ice cubes
Instructions
- 1In a blender, combine the diced green mango, almond milk, and vanilla protein powder.
- 2Add the spinach leaves, banana, chia seeds, and honey (if using) to the blender.
- 3Add the ice cubes to the mixture.
- 4Blend on high speed until smooth and creamy, about 30-60 seconds.
- 5Taste the smoothie and adjust sweetness if necessary by adding more honey.
- 6Pour the smoothie into a glass and serve immediately.
Equipment
blendermeasuring cupsmeasuring spoonsglass
Ingredients
- ●8 oz spaghetti
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 cup bell peppers, diced
- ●1 cup zucchini, diced
- ●1 cup cherry tomatoes, halved
- ●2 cloves garlic, minced
- ●2 tbsp olive oil
- ●1 tsp cumin
- ●1 tsp chili powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh cilantro, chopped
- ●Juice of 1 lime
Instructions
- 1Cook the spaghetti according to package instructions until al dente. Drain and set aside.
- 2In a large skillet, heat the olive oil over medium heat.
- 3Add the minced garlic and sauté for about 1 minute until fragrant.
- 4Add the diced bell peppers and zucchini to the skillet. Cook for 5-7 minutes until they start to soften.
- 5Stir in the black beans, cherry tomatoes, cumin, chili powder, salt, and black pepper. Cook for another 5 minutes until heated through.
- 6Add the cooked spaghetti to the skillet and toss everything together until well combined.
- 7Remove from heat and stir in the lime juice and chopped cilantro.
- 8Serve warm, garnished with additional cilantro if desired.
Equipment
large potskilletcolanderspatula
🌶️🌶️🌶️Low
Ingredients
- ●1 cup natural peanut butter
- ●1/2 cup honey or maple syrup
- ●1/2 cup shredded coconut
- ●1/2 cup rolled oats
- ●1/4 cup ground flaxseed
- ●1/2 tsp vanilla extract
- ●1/4 tsp salt
- ●1/2 tsp baking soda
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a large mixing bowl, combine the peanut butter and honey (or maple syrup) until smooth.
- 3Add the shredded coconut, rolled oats, ground flaxseed, vanilla extract, salt, and baking soda to the bowl.
- 4Mix all the ingredients together until well combined.
- 5Scoop tablespoon-sized portions of the dough and place them on a baking sheet lined with parchment paper.
- 6Flatten each cookie slightly with the back of a fork or your fingers.
- 7Bake in the preheated oven for 10-12 minutes, or until the edges are golden brown.
- 8Remove from the oven and let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
Equipment
mixing bowlbaking sheetparchment paperwire rack
Originating from Chinese cuisine, stir-frying is a quick cooking method that retains the flavors and nutrients of ingredients. This dish is a staple in many households, celebrated for its versatility and the ability to use seasonal vegetables. Today, stir-fry has gained global popularity, with variations adapted to local tastes and available ingredients.
Ingredients
- ●chicken breast
- ●bell peppers
- ●broccoli
- ●carrots
- ●snap peas
- ●onion
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●cornstarch
- ●green onions
- ●salt
- ●black pepper
Instructions
- 1Slice chicken breast into thin strips.
- 2Chop bell peppers, broccoli, carrots, and snap peas into bite-sized pieces.
- 3Dice onion and mince garlic and ginger.
- 4Heat sesame oil in a large skillet over medium-high heat until shimmering.
- 5Add chicken strips to the skillet and stir-fry until golden brown, about 5-7 minutes.
- 6Add onion, garlic, and ginger; stir-fry for 2-3 minutes until fragrant.
- 7Add bell peppers, broccoli, carrots, and snap peas; stir-fry for another 3-4 minutes until vegetables are tender-crisp.
- 8In a small bowl, mix soy sauce and cornstarch until smooth.
- 9Pour soy sauce mixture over chicken and vegetables; stir well to coat.
- 10Cook for an additional 2-3 minutes until sauce thickens slightly.
- 11Season with salt and black pepper to taste.
- 12Garnish with chopped green onions before serving.
Ingredient Alternatives
soy sauce
Healthier: tamari
Cheaper: coconut aminos
Tamari is gluten-free, while coconut aminos offers a lower sodium alternative.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is a healthier fat, while canola oil is more budget-friendly.
cornstarch
Healthier: arrowroot powder
Cheaper: all-purpose flour
Arrowroot is a gluten-free thickener, while flour is usually less expensive.
chicken breast
Healthier: tofu
Cheaper: chicken thighs
Tofu provides a plant-based option, while thighs are more economical than breasts.
Techniques
slicingstir-frying
Equipment
large skilletcutting boardknifemixing bowl
🌶️🌶️🌶️Lowsoy
Also Known As
Chicken Stir FryStir Fried Chicken with Vegetables
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