Chicken, sweet potato, and zoodle meal prep

This is a quick and easy way to make lots of healthy meals for the week. I have been on a competition-prep diet for the last 14 weeks, with about 2 more to go, so my food has been very simple and wholesome. 

However, once these meals are made, you could add salsa, guacamole, black beans, greek yogurt, or other toppings to customize it how you like! To prep big quantities of chicken, I put about ~4 lbs of chicken breast in my slow cooker on low with about 10 oz of water and spices. After draining the excess water, it comes out as a shredded texture which is really easy to portion out. '

I chopped and roasted the sweet potatoes on cookie sheets at 400 F until they were fork tender, typically somewhere in the ballpark of 20-30 minutes in the oven. Then, for the zoodles, I have a zucchini spaghetti maker like this one. I place them in my containers raw since the reheating in the microwave is typically enough to cook the zucchini. I topped these meals with fresh parsley, lemon juice, and pepper. Macros per container (4 oz chicken, 3 oz sweet potato) are approximately 21 g carbs, 31 g protein, 1 g fat. 


Chocolate banana protein bread

I posted this AMAZINGLY tasty protein banana a couple weeks ago on my Instagram, and have been playing catch up and hadn't yet had a chance to post. Last weekend in particular, I was at the Olympia in Las Vegas, which was so much fun; but left me scrambling just to get in my workouts and meal prep since I am only about 4 weeks from my next bodybuilding competition. 

See recipe below: 
2.5 ripe bananas mashed or blended
1 cup quinoa flour
3/4 cup chocolate whey protein, I used Cellucor Cor-performance Whey in Molten Chocolate
1/3 cup coconut oil
1/4 cup almond milk
1/4 cup sugar free maple syrup
1 tbsp cocoa powder
1 tbsp honey (or stevia for less calories)
1 tsp vanilla extract
1 tsp baking soda
1 tsp cinnamon
1 tbsp sugar free caramel syrup (optional, but this is highly recommended!). 

Fold all ingredients together and bake at 325 for approximately 30-45 minutes until a toothpick inserted comes out clean. 

Macros per slice, recipe made 8 (353 calories, 22.5 g carbs, 13.5 g fat, and 9.7  protein). Enjoy!


Mediterranean Greek Chicken Meal Prep

This is one of my favorite recipes I have made in the last few months!  The lemon juice makes the chicken extra juicy and tender, which is great for weekly meal prep when chicken can tend to dry out. 

Marinate approximately 4 lbs chicken breasts in:

  • juice of 4 lemons
  • 2 tbsp chopped fresh dill
  • 2 tsp dried oregano
  • 2 tsp tried thyme
  • salt and pepper. 
Marinate overnight and then put on skewers to grill or broil. Served with quinoa and vegetable medley. Enjoy!


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Have an awesome weekend :)


Chicken Satay Meal Prep

Lately I've been on a kick switching up my weekly meal prep, and finding things that I won't get bored of after a few days. I spent several months this spring a little short on time, and after many weeks of eating chicken breast, rice, and spinach I was beyond tired of what I was eating! 

Chicken satay is something you would normally get from a restaurant, but this is a lightened up version (I did not make any of the yummy satay sauce, which is usually peanut butter-based, it's just where I am at with my diet right now). 

To make the chicken, you will need ~4 lbs of chicken breast cut in 1" pieces, a 2" piece of ginger root, 4 cloves of garlic, soy sauce, honey, and tabasco sauce. After cutting the chicken into pieces, but in a bowl or large ziploc bag to marinate with 6 tbsp honey, 1/2 cup low sodium soy sauce, 2 tbsp tabasco, garlice (minced), and ginger (peeled, and then grated). 

Let marinate at least 8 hours, and then grill or bake in the oven (375 for about a half hour). Enjoy!

I packed about 5 oz of chicken with 3/4 cup brown rice, 1-2 cups broccoli slaw topped with rice wine vinegar, lime juice, and salt and pepper. Macros for one of my meals are a ~50 g protein, 45 g carbs, 2 g fat.


Two ingredient protein pancakes

Last week I posted this recipe on my Instagram story and on Snapchat. This is my favorite way to make simple, quick protein pancakes!

I used 2 cups birthday cake flavored Muscle Egg and 2 cups of Kodiak Cakes mix (protein packed) and then mixed and cooked like regular pancakes. If you want less dense pancakes, add ~1/2 cup of water to the batter. This recipe for me made 7 very very large pancakes, but I would recommend making smaller pancakes, such that the recipe makes closer to 10-15 cakes. The macros for 1 pancake of 7 I was ~149 calories, 1 g fat, 18 g carbs, and 15 g protein. 



Spicy Turkey Chili

I have been trying to switch up my meal prep lately; I've been getting burnt out on my staples of chicken, rice, and spinach. That was my go to for many weeks, just because I had over-committed myself and was short on time. I posted this recipe a few days ago on IG, this is fairly simple to make, and I did almost all of it in my crock pot. Enjoy! 

4 lbs 99% lean ground turkey
1 onion diced
1 - 32 oz can pinto beans
1 - 32 oz can black beans
1 - 32 oz + 16 oz can low sodium diced tomatoes
16 oz water (could swap chicken stock here)
3-4 diced fresh jalapenos
2 tbsp cumin
2 tbsp chili powder
1 tbsp paprika,
1 tsp cayenne
2 tbsp garlic powder,
salt and pepper to taste.

  1. Brown all the turkey in a pan and then add all ingredients except jalapenos to the crock pot.
  2. Cook on low for about 4 hours, stirring occasionally. 
  3. Top with jalapenos and enjoy! 
This made me about 12 approximately even servings, Macros: 303 calories, 1.3 g fat, 27.8 g carbs, and 45.5 g protein. I topped mine with some rice and a sprinkle of cheese since I am still on my bulk, but the plain recipe is very diet friendly. Like and comment below!

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