Brought  to  you  by  Weber  State  University  Health  Promotion  Students  For  more  information  email  mariahjohnston@mail.weber.edu  or  navidsadeghi@mail.weber.edu  

 

Meal Prep Recipes Crockpot O' Goodness AKA Turkey Chili 1 lb browned ground turkey 1 green bell pepper 6-10 sliced mini carrots 1 large sweet potato, cubed 1 cup of water 1 TBS chili powder 1 tsp onion salt 1 can stewed tomatoes 1 can kidney beans 1 can black beans

Put all ingredients except beans in the crockpot on low until veggies are tender (about 3 hours). Add canned beans and heat through.

Roasted veggies (goes well with grilled chicken and brown rice) 3 large carrots 1 large sweet potato 1 tbsp extra virgin olive oil 2 tsp lemon pepper Cut veggies (any kind you like) into sticks, wedges or cubes. Place in gallon baggy with olive oil. Shake to coat and sprinkle seasonings. Shake to coat again. Spread out on cookie sheet. Place in oven at 400F for 45-60 minutes. Stirring partway through. (Also great with Cajun seasoning or Ranch dressing powder.) Chicken Quinoa Cowboy Stew 6-8 Chicken breast tenderloins ½ Onion, chopped 3 large slices carrots ½ cup BBQ sauce Cooked in crockpot until done (High for 3-4 hours) 1 cup quinoa (rinsed) 2 cup water ½ teaspoon of each: garlic powder, chili powder, Italian seasoning Cook in crockpot on high for an hour Add 1 can of black beans and 1 can of corn and heat through (10 min).

Energy Bites

1-cup oatmeal (dry)

2/3 cup toasted coconut flakes

½ cup peanut butter

½ cup ground flax seed

½ mini chocolate chips

1/3-cup honey

1 TBSP chia seeds (optional)

1 tsp. vanilla extract

Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever sizes you would like. Store in an airtight container and keep refrigerated for up to 1 week.

Brought  to  you  by  Weber  State  University  Health  Promotion  Students  For  more  information  email  mariahjohnston@mail.weber.edu  or  navidsadeghi@mail.weber.edu  

 

Meal Prep Shopping List Protein Chicken breast Salmon Turkey Tuna Eggs Greek yogurt Cottage cheese Whey protein powder Carbs Oats Quinoa Brown rice Mixed beans Sweet potato Asparagus Cauliflower Mushrooms Bell peppers Zucchini Kale Tomatoes Broccoli Spinach Strawberries Blueberries Apples Oranges Pears Bananas Grapes Watermelon Fats Raw unsalted nuts Avocado Extra virgin olive oil Ground flax seeds Nut butter Snack Ideas Raw veggies and hummus Peanut butter and celery Greek yogurt with fruit and honey

Oops, I Have Nothing To Eat! We’ve all been caught off guard now and again and need something to eat quickly. Here are a few fast food places with menu items that can help keep you on a budget and eating healthy/healthier in a pinch. Chipotle

Burrito Bowl With Steak, Black Beans, Fajita Veggies, Fresh Tomato Salsa, Cheese, and Romaine Lettuce Salad with Romaine Lettuce, Brown Rice, Black Beans, Fajita Veggies, and Roasted Chili-Corn Salsa* (vegetarian)

Chic-Fil-A

Grilled Chicken Cool Wrap

Grilled Chicken Sandwich Taco Bell

Shredded Chicken Burrito Cantina Power Burrito — Veggie* (vegetarian)

Subway

Six-inch Turkey Breast Sandwich on nine-grain wheat bread with veggies, avocado, and some mustard

McDonald’s Premium Grilled Chicken Classic Sandwich, fruit and walnuts, black coffee (they also serve PowerAde)

KFC

Grilled Chicken Drumsticks, green beans, mashed potatoes, unsweetened iced tea