Meal Prep 101 :: Turkey and Mushroom “Stir Fry”
Sometimes I think eating everything together make it taste better– mixing my veggies with my meats and starches. It is easier for me to enjoy, rather than eating bland veggies alone I can use the flavors of the protein to help tolerate the veggies. The easiest way to do this is with ground meat. I prefer ground turkey for competition prep because the “extra lean” ground turkey has macros straight from the gods– although can be very dry and tasteless if you cook it wrong— AGAIN, why I like to cook it into a “stir fry” type of dish.
To make this dish:
2 containers of extra lean ground turkey (20ounces each)
1 package Trader Joes Mushroom Medley
1-2 package(s) of frozen veggie (I like frozen peas or cut green beans)
Start by cooking meat in an extra large frying pan or wok. Stir frequently. When turkey is fully cooked and no longer pink, add in the mushroom medley and the green beans. Cover, and cook for 5-7 minutes.
As you’ve noticed, to make this particular dish I use a specific product from Trader Joe’s. If you do not have a Trader Joe’s nearby (cry a little..) you can use regular mushrooms (but season well with fresh parsley and garlic)
The Mushroom Medley from Trader Joe’s has a yummy garlic sauce it is flavored with and this get incorporated into the stir fry. This has some fats in it, BUT since you used the extra lean meat, the meals come out to be about 225 calories, 6 Fat 7.5 Carb and 34 Protein so it is not too bad!! (Makes 8 meals)
MACRO TIP: in order to find your macros and be consistent when making a stir fry like this, my recommendation, is to find the weight of your pan FIRST –or you will have to zero the weight of a large bowl and put in all of the stir fry into that bowl after it is zeroed (place the bowl on the kitchen scale and hit zero) — this way the only thing you are weighing is the food. when you have the total weight of the stir fry, divide the total number of grams into how many meals you want to prepare (I divided by 8 , but you could do any amount) this will result in how many grams you need PER MEAL With this number you can put an empty Tupperware container on the scale and weight out that number for each container.
FYI: I have used Birdeye Steamfresh “Flavored Blends” and “Protein blends” as a substitution for the mushroom medley (mushroom remains my all time favorite..) They were all a good substitution and a meal I actually enjoyed to eat. I liked the “Italian protein and veggie blend” and the “Asian flavored rice blend” was good also.
I will be posting a series of meal preps I make throughout my BIKINI COMPETITION PREP. Ideally giving those that wish to compete recipe ideas, but they can also be used by those that just want to get healthier and lose some fat. They will be lean, low fat meals — low in calories, and WARNING: they won’t be as fun as some of my previous meal preps! They will be bodybuilder style protein-starch-veggie based, but I thought it would be helpful to share how I prepare the proteins– what I season with and how I cook them. My secret is fresh herbs, marinades, and fresh citrus! With these three items you can make bland proteins such as tilapia, cod, and chicken taste super yummy!
This Week: Tilapia
2 pounds of tilapia , fresh ideally — but defrosted frozen fillets work also!
Lime juice , to taste
Fresh cilantro, or Cilantro paste , found in produce aisle
Fresh ground black pepper, to taste
1 cup Rice/quinoa
1-2 cups reduced sodium broth (or water)
2-3 bags of frozen vegetable of choice
In a gallon ziplock or the bag the tilapia came in, place all the ingredients in and let marinade for at least 1 hour.
While marinating, prepare rice or white quinoa. I prepare mine with reduced sodium chicken broth for a little bit of flavor. I measure my rice/quinoa when it is cooked. I usually throw in at least 1 cup uncooked with recommended amount of water/broth. Brown rice is usually a 1:1 rice to water ratio, while quinoa requires a little more water– follow the directions on the container! I measure out 1/3 cup COOKED rice/quinoa for each meal. If I have any leftovers I feed it to my boyfriend ! 🙂
Preheat convection oven at 350F
Line a cake pan with tin foil. Place the marinaded tilapia onto the foil. Cover the cake pan with additional tin foil. Bake for 20 minutes.
Add 4 oz WEIGHED of tilapia fillet, 1-2 serving of frozen veggies (don’t bother heating them, they will defrost in the fridge and you will reheat when you eat your meal), and 1/3 cup cooked quinoa.
So, a few months back I posted my low fat protein pumpkin cheesecake recipe. I posted some recommendations of other flavors at the bottom of that recipe, but I still had people complaining that they don’t like pumpkin and don’t know how to modify for the recommended substitutions. So I decided to help out!! This is the exact same recipe I used a few months back, just modified without pumpkin purée.
I made a delicious strawberry cheesecake and it turned out fantastic!! I feel like I’m cheating on my diet, but I’m not!
The best part of this cheesecake, aside from it being low calorie, low fat, and delicious — is that it is so versatile. You can make whatever flavor you fancy by trying out different yogurt and protein powder flavors. Seriously, get creative!!! Continue reading
So, I may have a new (and obvious) obsession with spaghetti squash. It is so diet friendly and versatile! It is packed with vitamins and nutrients, low-carb, and low calorie. The texture is just like pasta and it’s flavor is whatever you cook it with! Hopefully I do not begin to turn yellow from all the extra beta carotene! I have stumbled upon another flavor combination for the squash and it was my boyfriends personal favorite, so I figured I must share the recipe.
I got the inspiration from this dish from a trader joes Mushroom Risotto I found one day in the frozen food section. (If you have a trader joes near you, I recommend it!) I love mushrooms. And when I think of mushrooms, I immediately think of fresh rosemary. I think they pair so well together. I am always sauteing mushrooms with a bit of fresh rosemary to top sirlion with. So originally for the dish, I was thinking of incorporating some tender steak into the recipe as the protein content, but I only had ground turkey available–and honestly, I’m glad, because it turned out great and there is enough fat in the dish from the parmesan cheese!
Ingredients Continue reading
Don’t be fooled by the title, you will be able to make this delicious dinner fit into your diet! The pasta is actually spaghetti squash, so it is a much lower carbohydrate and calorie-friendly option to satiate any pasta-cravers palate.
I am a sucker for spinach and artichoke anything! Pizzas (obviously..), dips, pinwheels, you name it! So I wanted to incorporate it into a high-protein chicken dish. I originally was just going to make a spinach and artichoke covered chicken, but I thought a pasta element would be perfect! Thus, the idea for spaghetti squash was born. Continue reading
If you know anything about me, it is that my obsession with pizza is REAL. It is my ultimate favorite meal– I wish I could eat it for every meal of every day, I promise I wouldn’t get sick of it, but I cannot. I am constantly coming up with healthy variations to satiate my pizza cravings. This variation uses a top of a portabella mushroom as the base for the pizza. It is very simple to make.
- 2 Portbello Mushroom caps
- 8 slices Turkey Pepporoni
- 1/2 cup fat free mozzarella cheese
- 1/2 cup tomato sauce of choice
- Nonstick cooking spray
- Pinch of garlic powder
The season of winter is finally being felt in Florida. The temperatures are hitting low enough to give me a chill — I won’t specify what these temperatures are because it will probably seem warm to most, but coming from 80 plus degrees on Christmas these Temps are cool and refreshing. The perfect chill to make you crave comfort foods. Comfort foods to me are best served hot. Anything with broths, gravies, or sauces.
I was open minded when grocery shopping for the week– unsure what I wanted to prepare for this weeks’ meals. I found a great deal on ground chicken. Each package of 1 lb was 3.99, 2 dollars off— so $1.99 each! Needless to say I stocked up. I immediately thought of my buffalo chicken meatballs (see recipes) and I pondered what else I could prepare. I came up with the idea for a white chicken chili. Continue reading