Would you make this meal? What would you change? This was the meal I put together with the coconut grits, curried chicken and garlic swiss chard. You will thoroughly enjoy every single bite of this meal. 

Check out the list below for links to the recipes and nutrition information per serving.

Garlic Swiss Chard: 73 Cals, 5g Fat, 7g Carbs, 3g Fiber, 3g Protein
Curried Chicken: 219 Cals, 10g Fat, 4g Carbs, 1g Dietary Fiber, 28g Protein
Coconut Grits: 288 Cals, 15g Fat, 34g Carbs, 1g Dietary Fiber, 4g Protein
Meal Total: 580 Cals, 30g Fat, 45g Carbs, 8g Fiber, 35g Protain

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Here’s a quick tasty vegan meal prep what will keep you going! We have our chickpea masala with quinoa and mixed vegetables.

Recipe Links & Nutrition Info

Chickpea Masala (1 Serving): 205 Cals, 5g Fat, 28g Carbs, 10g Fiber, 8g Protein
Cooked Quinoa (3/4 Cup): 166 Cals, 3g Fat, 29g Carbs, 4g Fiber,  6g Protein
Mixed Vegetables (2/3 Cup): 50 Cals, 0g Fat, 11g, Carbs, 2g Fiber, 2g Protein

Meal Totals: 421 Cals, 8g, 68g Carbs, 25g Carbs, 16g Protein

Meal Prep Shopping List

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Add some Caribbean flavor to your meal prep repertoire with this Jamaican rice and peas meal.

Recipes Links & Nutrition Info

Jamaican Rice and Peas: 319 Cals, 9g Fat, 52g Carbs, 10g Protein
Baked Chicken (1 Leg): 93 Cals; 4g Fat; 1g Carb; 13g Protein
Roasted Broccoli (4.5 Oz) without cheese: 130 Cals; 6g Fat; 18g Carb; 6g Protein

Meal Total Macros: 542 Cals, 19g Fat, 71g Carbs, 29g Protein

Shopping List

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What should I make next with whole wheat flour? I thoroughly enjoyed these cheddar green onion pancakes this week.  You have to try them! Yes, they are savory! I’ve had them alongside fruit and also with scrambled eggs.

Similar to the coconut waffles I made these pancakes using whole wheat flour.  One of the benefits of using whole wheat flour is the additional fiber since it is not as processed as all purpose flour. For comparison, 1 Cup of whole wheat flour has 14.6g of fiber compared to 3.4g in all purpose fiber. Fiber provides bulk in our food and helps us stay full longer.

Ain’t nothing inherently wrong with using all purpose flour; it’s very convenient.  However, I encourage you to give whole wheat flour a chance. Reminder to add more liquid then you work with whole wheat flour than you would with all purpose flour.

Prep Time: 5 mins . Cook Time: 10-15 mins. 4 Servings

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Here’s a quick one sheet pan meal you can quickly make for meal prep or just a weeknight dinner.

Roasting a whole chicken (or two) can be a great way to save time and money when cooking for you or your family. A whole chicken can easily provide you with enough protein for 5 to 9 meals depending on the size.  And by spatchcocking your bird you can save a lot of time during the roasting process. Check out the video below for how to spatchcock your bird.

Try this recipe and let me know what you think.

Prep Time: 10 mins . Cook Time: 45 mins . Yield: Serves 5

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Many of us take advantage of the summer months to grill outdoors and I wanted to share a few ideas for vegetable marinades with you. In addition to the marinades, I also wanted to show you how you can make use of the grilled vegetables in different meals.

I tested out three different marinades for grilling vegetables then made these three different meals. I used about 2 lbs of sliced vegetables (eggplant, zucchini and bell peppers) for each meal.

The three marinades were lemon herb, balsamic and honey mustard. The first meal is a vegetarian chickpea pasta salad with feta cheese. The second meal is a vegan grain bowl with tofu and edamame. The third meal is wrap a with chicken. Each of these meals has 19 to 26 grams of protein and 15 to 17 grams of fiber. Feel free to use any of these marinades to create any of the these meals; I simply paired them for simplicity.

Try these recipes and let me know what you think.

Lemon Herb Grill Veggies & Chickpea Pasta

Inactive Time: 30+ minutes . Cook Time: 20 minutes . Yield: Serves 4

Balsamic Grilled Veggies & Tofu Grain Bowl

Inactive Time: 30+ minutes . Cook Time: 20 minutes . Yield: Serves 4

Honey Mustard Grilled Veggies & Chicken Wrap

Inactive Time: 30+ minutes . Cook Time: 20 minutes . Yield: Serves 4

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Cilantro Lime Jalapeno Rice: 194 Cals; 39g Carb; 2g Fat; 3g Protein
Garlic Roasted Broccoli (4.5 Oz) – without cheese: 130 Cals; 18g Carb; 6g Fat; 6g Protein
Baked Chicken (1 Leg): 93 Cals; 1g Carb; 4g Fat; 13g Protein

Meal Totals: 413 Cals, 58g Carbs, 12g Fats, 22g Protein

Shopping List

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Yams, greens and chicken meal prep!  This meal is super easy and will keep you satisfied.  Click on the links in the titles below for the complete recipes.  We’ve included the shopping list below as well. What do you think?

Meal Prep Nutrition Info & Recipe Links

Garlic Broccoli Rabe (6Oz): 78 Cals; 9g Carb; 3g Fat; 6g Protein; 4.5g Dietary Fiber
Spiced Whipped Yams (6 Oz): 179 Cals; 32g Carb; 5g Fat; 1g Protein
Baked Chicken (1 Leg): 93 Cals; 1g Carb; 4g Fat; 13g Protein

Meal Totals: 350 Cals, 42g Carbs, 12g Fats, 24g Protein

Shopping List

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