-Chicken breast (antibiotic free, and organic) -Rice -Cauliflower -Tomatoes -Cucumber -Dill -Hummus -Lemon -Sourdough
First I marinate my chicken overnight to let all the seasonings really absorb into my chicken. I season with Himalayan salt, black pepper, red pepper, cayenne pepper, garlic powder, dijon mustard and put that into the fridge to marinate overnight. The next day when I am ready to fry it up, I toss an egg into my marinade and mix it up. Next I take 2 slices of sourdough and bake it in a toast over (you can toast it in a toaster as well), and blend it to make it into a breading. ***I don't like using conventional breathing because it has a lot of unnecessary ingredients in it, and the bread used in those is NOT sourdough. I prepare my skillet with avocado oil and take each chicken piece by piece and cover it in the breading. Each side takes about 2-3 minutes to cook, once it turns brown it should be good to flip. ***You also want to make sure your heat is on medium-high.
Cut up the cauliflower into desired pieces and wash them thoroughly. I place my cauliflower in a baking tray that is about 2 inches deep. I toss in some chopped up onions, and season with Himalayan salt, black pepper, lots and lots of turmeric, cayenne pepper, and freshly minced garlic. Before I pop it in the over also add in 1/2 cup water into the baking tray. This is so when it cooks, it absorbs some water and becomes nice and soft. Bake it at 350 degrees until desired softness is achieved. I usually cook mine for 25-30 minutes.
Preparation: Carrot Rice
Shred two carrots, and combine with 1 cup rice in a skillet with olive or avocado oil, and fry it up for about 2 minutes. ***do not fry to achieve a dark color just sauté it lightly. Next add in 2-2 &1/2 cups of water. Allow the rice to come to a simmer, once this happens turn your heat from high to all the way low. Let the rice cook until desired softness is achieved. If as you cook, you realize it needs more water to be more soft, then add in the 1/2 cup.
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What else is in my Meal Prep?
In the container to the far right we have: -Tomatoes -Cucumbers -Hummus topped with dill and red pepper flakes -Lemon -Avocado Oil
I also like to include snacks to have throughout the day: -Siggies yogurt ***no added sugar one -Simply Elizabeths maple and almond butter granola -1 Brazil nut ***great source of selenium, and great for thyroid functioning -Health Ade Kombucha ***only have 1/4 of the container a day, sometimes even less, a little goes a long way
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When do I eat all this?
1. First thing I do when I get up in the morning is have a glass of water, and some sort of caffeine (coffee, kombucha, or regular tea). I try not to overdo it with the caffeine so if I have a coffee on a certain day, then I have only 2 sips of booch. If I don't have any coffee then I allow myself to have 1/4 of the container.
2. I fast, I've always fasted even as a young child, naturally I didn't enjoy eating in the morning and it turned out to be a healthy thing. Now a days fasting is notorious for helping your body fight toxins, so by fasting you allow your body to do just that. I usually have my first meal around 12 if I get up at 6-7 am, If I get up any later 8,9,10 am then I have my first meal at around 2 pm.
3. That first meal would be the yogurt in this particular week, or day. I don't eat the same things everyday but I do like to prepare here and there. Meal prepping is not something I'm particularly keen on, nor do I religiously do it, its nice to "plan" what you're going to eat. But after a while you do learn to naturally portion, and pace yourself.
4. If my yogurt doesn't satisfy me enough, I'll have some of my granola. ***I never have my granola with my yogurt. Certain foods have a tendency to be overeaten when combined with other foods. So, better to eat the yogurt and listen to your body. If you are still hungry, then have the granola after the yogurt, but never together.
5. 1 hours after I will have the tomato/cucumber/hummus plate.
6. 3 hours after I will have my dinner plate.
7. If I have left over granola I'll have some or if my body tells me I'm okay, then I will skip it.
8. Drink a glass of water before each meal, and chew your food to aid in proper digestion.
* * * Closing Thoughts:
Its that simple, but after a while you will get the hang of how much you should eat and when, and won't really need to strictly "meal prep" every single meal of your day. I do meal prep for my week, especially when I'm in school by making a bulk supply of veggies or protein, but I don't necessarily portion everything out, because I don't count calories. I follow the schedule listed above as roughly as any human can. If my body tells me it wants dinner 1 hour early, its gonna get it. I listen to my body and try my best to stick to a proper schedule. But we aren't robots, and circumstances can change a lot of things. You just need to be mindful, and ask yourself is what I'm eating fueling me or burning me out? Feel free to reach out if you need help or have questions with meal prepping.