Hey guys!
Welcome back to my second meal prep tutorial. I really wanted to get this up weeks ago but was off doing awesome amazing things which left no time to edit!
Below you will find..
– Menu
– Grocery List
– Recipes
– 15 minute video demonstrating my meal prep process with helpful tips and tricks along the way.
Menu
Breakfast
Hard boiled eggs
Mixed nuts
Raspberries
Protein Pancakes
Lunch
Grilled pork loin
Steamed broccoli
Quinoa
Shrimp and zucchini sauté
Flatbread
Meal Prep Grocery List
– 1 pack of raw unseasoned Pork loin (or whatever meat your choose)
– Pork rub
– Salt and pepper
– Soya sauce
– Quinoa
– 1 bag of raw broccoli
– 4 zucchini
– 1 banana
– 1 small pint of blueberries
– 1 small pint of raspberries to accompany nuts (optional)
– 1 clove of garlic
– 8 hard boiled eggs
– 1 bag of large shrimp (I like the Argentina Wild Shrimp from Trader Joe’s)
– 4 pieces of flatbread (I like the naan flatbread)
– Rolled oats
– 1 small container of egg whites
– Baking powder
– Protein powder (vanilla or unflavored – I like LeanBiotics Vanilla protein powder or Dr. Axe’s unflavored collagen protein)
– Mixed nuts (I like the Omega 3 Deluxe mix from Costco)
– Coconut oil (spray or regular)
– Garlic salt
Meal Prep Tutorial Recipes
Protein Pancakes
(Makes 10-12 medium pancakes)
Ingredients
– 1 cup of raw oats
– 1 cup of egg whites
– 1 banana (ripe or frozen thawed)
– 2 scoops of protein powder
– 1 tbsp baking powder
– Blueberries
To do
1. Blend together oats, egg whites, banana and protein powder
2. Stir in baking powder
3. Spray pan with coconut oil
4. Pour 3 medium sized pancakes
5. Add blueberries on top of each pancake
6. Repeat until all batter is used
Grilled Pork Loin
Ingredients
– 2 small pork loins
– Pork rub spice
– 2-3 tbsp of soya sauce
To do
1. Place pork in large container
2. Pour soya sauce over pork
3. Rub 1 tbsp of pork spice on each pork loin
4. Let marinate for at least an hour
5. Preheat BBQ
6. Reduce BBQ heat to low and place loins on grill, flip occasionally until complete.
Quick Tip – – use a meat thermometer to make sure pork is cooked to at least 145 degrees.
Shrimp and Zucchini Saute
Ingredients
– 1 bag of shrimp
– 3-4 medium sized zucchini
– Garlic salt
– 1 clove of garlic
– 2 tbsp of olive oil
1. Thaw and dry shrimp
2. If shrimp is raw, cook shrimp first, if it is cooked, make zucchini first.
3. Warm 1 tbsp of oil in frying pan
4. Add shrimp and chopped garlic, sauté on medium heat
5. Season with salt and pepper and cook until they are half opaque.
6. Add zucchini, season with garlic salt and pepper, add another tbsp of oil oil.
7. Keep cooking until shrimp is opaque and zucchini is soft.
The rest of it is pretty self explanatory! Comment below or on YouTube if you have any questions!
