Bikini meal prep 101 :: lemon chicken

Bikini meal prep 101 :: lemon chicken

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1 pound chicken breast
1 lemon
3 sprigs Rosemary  OR parsley, depending on personal preference
Fresh ground pepper to taste
3-4 sweet potatoes or 1 package frozen yam patties
2-3 bags frozen vegetables of choice

I begin by cleaning the chicken — getting off any extra fat that is still on the breast. I usually cut the chicken into strips or small chunks to cook faster and to distribute and weigh for my meal preps. I measure my proteins after they are done cooking. When the chicken is cleaned and cut I put it all into a large gallon bag with juice of 1 fresh lemon and chopped rosemary or parsley. I marinade for at least 1 hour, but the longer the better !

While you are waiting for the chicken to marinade, you can prepare your sweet potatoes if you would prefer fresh to the frozen yam patties. I wash the sweet potatoes and cut width wise into medallions. This is easier to measure and weigh when finished and ready to add to your meals. I put on a cookie sheet lined with tin foil. Spray with a nonstick cooking spray– ideally the coconut oil kind– and top with you’re favorite seasonings. I love cinnamon !! But if you think that would be odd with the lemon chicken, I would recommend paprika.

Preheat the convection oven to 350F.   Cover cake pan in foil– I use a cake pan because baking chicken will result in a lot of juices — you could use a cast iron skillet if you have one large enough for 1 lb of chicken !!

Bake chicken for 20-25 minutes   Sweet potatoes will need 30-35 minutes to cook.

Allow chicken to cool. While doing so, begin to add your frozen veggies to your meal prep containers. I weigh out 1 serving size of the frozen veggies into several Tupperware containers. If you have extra fats to spare you can add crushed or slivered almonds to your green beans like the picture above– but I cannot do this in the later stages of prep.  After the veggies are added, I place 1 yam patty or 3 oz of sweet potato into each container. Lastly , I weigh out my chicken — usually 4 ounces , but when my calories were at their lowest during the end of prep, I would make meals with only 2 ounces of protein to 1+ serving veggies in order to fill me up.

So your amount in each meal prep will be up to you and where your calories are at in this point of your prep.  Enjoy!

Bikini Meal Prep 101 :: Tilapia

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.