/var/www/html/wp-content/themes/Divi/single.php Weekly Wednesday | Mac-Town CrossFit

Be Nourished

 

So for the first week I am going to start off with some of my favorite Meal Prep recipes. Use as much or as little as you would like!

I am not a food blogger, so there are no pretty pictures (yet!). So if you have any questions, feel free to reach out to me!

Each week there will be between 4 and 5 recipes. 2 or 3 recipes for lunch and dinner, 1 for breakfast, and 1 for snacks to get you through the afternoon.

 

WEEKLY MEAL PLAN

Moroccan Meatballs

Banana Chocolate Chip Snack Bars

Overnight Oats

Chimichurri Roasted Chicken

 

MOROCCAN MEATBALLS – 4 servings

  • 1 lb ground beef (90/10)
  • 1/2 medium red onion, very finely minced
  • 2 cloves garlic, finely minced
  • a 2 inch piece of fresh ginger, peeled and grated or finely minced
  • 1/4 cup plain dry bread crumbs
  • 1 large egg, well beaten
  • a handful of fresh parsley leaves, finely chopped
  • a handful of fresh cilantro leaves, finely chopped
  • a handful of fresh mint leaves, finely chopped
  • zest of two lemons
  • 1 tsp salt
  • 1 tsp fresh cracked pepper
  • 1/2 tsp cinnamon
  • 1 tsp ground cardamom

 

Mix all ingredients together. I put all ingredients in the food processor and finely pulse together, except for the beef, breadcrumbs, and egg. Then mix everything together. Form into 1oz balls, and bake for 20 min at 350°.  4 servings (4 1oz meatballs)

MACROS –  P-26 C-14 F-14

Prep and Serve with half a cup of cooked white long grain rice (100 Grams) and cup steamed broccoli

MACROS – P-33 C-55 F-14

 

PB BANANA SNACK BARS – 12 servings

  • 3 cups oatmeal
  • 4 med bananas (500g)
  • ½ c PB2
  • 2 eggs
  • 2 Tbsp Coconut Oil
  • 4 Tbsp Maple Syrup
  • 1 tsp b. powder
  • 1 tsp b. soda

Mash Bananas. Melt Coconut Oil. Add to bananas, and add remaining ingredients. Mix together.

Prepare an 8X8 pan by spraying with cooking spray or lining with parchment paper. Spread batter evenly in pan. Bake for 20 – 25 min. at 350°, until toothpick comes out clean from center.

 

MACROS – P-6 C-28 F-5

 

BLUEBERRY OVERNIGHT OATS

  • ½ c uncooked oats (50g)
  • 1 Tbsp chia seeds
  • ½ c unsweetened almond milk (or milk of choice – will change macros)
  • ½ c blueberries

Mix all ingredients together in small bowl or jar. Cover. Let sit for 2 hrs or overnight. You can add sweetener of your choice.

 

MACROS P-13 C-49 F-8

 

CHIMICHURRI BAKED CHICKEN

(I use chicken breast because its easier to cut up, but feel free to use a whole chicken also)

Chimichurri Sauce

  • 1 c. cilantro
  • 1 c. parsley
  • 4 clove garlic
  • Half a red onion
  • 1 teas red pepper flakes
  • ¼ c red wine vinegar
  • ½ c olive oil
  • Salt pepper to taste

Put first 6 ingredients in food processor. Pulse until finally chopped. With food processor running, slowly add in Olive Oil. Add salt and pepper to taste. Makes about 1 cup or 24 2 teaspoon servings.

Macros -P -0 C-0 F-5

  • 3lbs chicken breast – skin removed

Pour half of sauce (1/2 cup) over chicken breast. Save the rest of the sauce. Let rest for 2 hours or overnight. Bake for 30-40 min at 350°, or until chicken reaches 160° internal temperature or chicken is no longer pink in the middle.

MACROS (with sauce) P-26 C-0 F-8    Per 4 oz servings

Roasted Sweet Potatoes – 4 100g servings

  • 4 large sweet potatoes
  • 1 Tbsp coconut oil

Remove skin from Sweet Potatoes. Cut into 1 in pieces. Melt coconut oil. Toss sweet potatoes with oil. Bake at 425° for 25 min, until fork tender

Macros P-0 C-20 F-4

Serve with Sweet Potato(100g) and 1c. Green Beans

MACROS P-30 C-29 F-12