Sweet Potatoes or Yams 

Step 1: Set the oven to about 400° depending on your oven. 

If you want to season them, use a little sea salt, pepper and/or olive oil.

Step 2: Take the yams or the sweet potatoes and place on a baking sheet sprayed with some olive or avocado oil so it doesn't stick. 

Step 3: Note: You cover them individually with aluminum foil if you choose to (like I do) but it's not necessary. 

You could also lay down parchment paper over the baking sheet but it's also not necessary.

Step 4: Set the timer for 25 minutes then flip them and let them cook again for another 20 or 25 minutes for a total cooking time of 45-50 minutes. 

Depending on your oven, you may need up to 60 minutes cooking time.

Step 5: Take them out of the oven, open up the aluminum foil (if you used foil) and let them cool for several minutes before you put them in any containers, close the lid and store in the refrigerator. 

When you are ready to eat your next meal...

simply take the sweet potato or yam out of the container and microwave it for anywhere from 45 seconds to 2 minutes depending on how hot you like your food.

I cook about 7 sweet potatoes at a time giving me a quality carbohydrate source for one meal (usually lunch or dinner) for the next full week.

Jasmine Rice In The Rice Cooker (this is the microwave video but the rice cooker video comes next week)

(you can alternate between jasmine rice, basmati rice or brown rice)

Step 1: Rinse the rice under cold water to remove excess starch.

Step 2: Add the rice and water to your rice cooker. 

Use 1.5 cups of water for every cup of rice you're going to cook. 

For slightly drier rice, use 1/4 cup less water per each cup of rice.

To make it more moist, use 1/4 cup more water per each cup of rice.

Step 3: Cook according to the instructions (typically 15 to 25 minutes for jasmine or basmati rice and 40-50 minutes for brown rice), but follow the manufacturers instructions.

NOTE: If you don't have a rice cooker or an Instant Pot, there is nothing wrong with using microwavable rice that is sold in individual packets in the frozen section of your grocery store.

I buy Wegmans organic jasmine rice packets quite often. Each packet 3 minutes to cook in the microwave and they come out delicious.

In an effort to save time and in the spirit of talking "meal prep", I will typically take 3 packets out at once of the box and put them in the microwave one a t a time. 

After 9 minutes the 3 packets are done and I portion them out as my carb source in my Tupperware containers for several meals over the next several days.

Baked Chicken Thighs & Drumsticks

Note: If you want to limit your calories, you can certainly buy SKINLESS chicken thighs or chicken breast and bake it the same way. 

My personal preference is to eat the skin because I enjoy the flavor more which leads me to meal prep more often. 

The more you enjoy the food you make, the more likely you are to make it on a consistent basis.

Step 1: Preheat oven to 400-410 degrees.

Step 2: Take the chicken out and pour lemon juice on both sides of the chicken and let it sit in the kitchen sink for 3-5 minutes.

Step 3: With the water faucet slightly on and away from the chicken sitting in the kitchen sink...individually wash the lemon away from each piece of chicken and place the chicken drumsticks, thighs or breasts on a flat surface.

Step 4: Pat all the chicken down on both sides so its dry (this helps the seasonings stick better.)

Step 5: Place the chicken in a big bowl.

Step 6: Add your choice of seasonings (I use sea salt, pepper, garlic powder, oregano, parsley, flakes, paprika, cayenne pepper, and a zero sugar buffalo sauce from a company called "Noble Made" that I found at BJ's.

You don't need the sauce at all because it taste great without it but I use it from time to time.

Step 7: Mix it up real good with your hands. Feel free to wear gloves.

Step 8: Spray a pyrex baking dish with avocado oil spray so the chicken doesn't stick to the bottom while it's cooking.

Step 9: Transfer the chicken from the big bowl to the the pyrex baking dish.

Step 10: Don't forget this step. If you want your chicken to come out juicy and not dry, you need to go back to the big bowl that you mixed the chicken in with the seasonings. There will be some residue of all of the seasonings. We want that. Take 1-2 cups of water and add that into the big bowl and mix it around to capture all the "forgotten about" seasoning.

Step 11: Add that water mixed with all that great seasoning and spices to the chicken sitting in the pyrex dish. The water should fill about half the height of the pyrex dish. Any higher than that and the water could start to overflow when you're baking it in the oven so be careful.

Step 12: Cover the Pyrex dish with the chicken with aluminum foil and set it on the bottom rack of your oven, which should be at 400 to 410° ready to go.

Step 13: Set timer for 90 minutes. (feel free to check it after an hour and make sure nothing is sticking. If it is, add some more water.)

Step 14: After 90 minutes, remove the aluminum foil and let the chicken cook uncovered for another 10-30 minutes depending on how you like your chicken but even at 90 minutes it should be ready. I like to go closer to 100-110 minutes.

Step 15: Remove the pyrex dish from the oven and let it sit for 5-10 minutes. At this point you can cover it one more time with the aluminum foil.

Step 16: After a few minutes, remove the aluminum foil and start to portion out your chicken into your meal prep Tupperware containers.

Lean Ground Turkey

This is 93/7 lean ground turkey but you can make ground beef, ground turkey and ground chicken the same way.

This is so simple and so versatile. You could have ground turkey and mix in some frozen veggies like peas and carrots for a perfect three days of lunches or dinners if you wanted a meal with almost zero carbs.

You can use some low carb, high fiber soft flour tortillas (like "carb balance" from a company called MISSION) and throw some cheddar cheese on top and may be a little salsa for a low carb lunch or dinner. Call it taco or tortilla Tuesday and call it a day!

You could chop up one of the sweet potatoes that you already have meal prepped and throw that in there with some veggies like cauliflower or broccoli or peas and eat it in a bowl for a smart, low calorie high protein lunch or dinner.

You could add a portion of jasmine rice you already have meal prepped and throw that in there with mixed veggies and eat it in a bowl for a smart, low calorie high protein lunch or dinner.

You could even use Dave's killer bread hamburger buns and throw a RAW chopped onion on top and eat it like a sloppy Joe.

Step 1: Heat a pan over medium heat for a few minutes. When hot, spray the pan with some avocado oil.

Step 2: Add in the ground turkey and chop it up really good.

Step 3: Add in a small 8 oz. can of tomato sauce. This is optional but I think it gives the ground turkey a really nice flavor and it cooks really well with the other seasonings we are about to add.

Step 4: Add in your favorite seasonings and or spices. I use sea salt, finely ground pepper, garlic powder, oregano, parsley, and taco seasoning.

Step 5: Keep chopping up the ground turkey and make sure the heat is not too high because you don't want to overcook the turkey. 

This process might take about 10 minutes or so for it to be ready so stay close to the stove for this meal prep. Use a cover if you wish but it's not necessary.

Step 6: When ready, remove the ground turkey from the pan and portion it out into your Tupperware containers. 

Depending on how much ground turkey you cooked, you could easily get 3 or 4 meals out of it. 

Make sure to let it sit and cool for a few minutes before you put a cover on the Tupperware containers, finish creating your meal and put it in the refrigerator.

Lean Ground Organic Beef

This is organic lean ground beef.

This is so simple and so versatile. You could have ground beef and mix in some frozen veggies like peas and carrots for a perfect three days of lunches or dinners if you wanted a meal with almost zero carbs.

You can use some low carb, high fiber soft flour tortillas (like "carb balance" from a company called MISSION) and throw some cheddar cheese on top and may be a little salsa for a low carb lunch or dinner. Call it taco or tortilla Tuesday and call it a day!

You could chop up one of the sweet potatoes that you already have meal prepped and throw that in there with some veggies like cauliflower or broccoli or peas and eat it in a bowl for a smart, low calorie high protein lunch or dinner.

You could add a portion of jasmine rice you already have meal prepped and throw that in there with mixed veggies and eat it in a bowl for a smart, low calorie high protein lunch or dinner.

You could even use Dave's killer bread hamburger buns and throw a RAW chopped onion on top and eat it like a sloppy Joe.

Step 1: Heat a pan over medium heat for a few minutes. When hot, spray the pan with some avocado oil.

Step 2: Add in the ground beef and chop it up really good.

Step 3: Add in a small 8 oz. can of tomato sauce. This is optional but I think it gives the ground beef a really nice flavor and it cooks really well with the other seasonings we are about to add.

Step 4: Add in your favorite seasonings and or spices. I use sea salt, finely ground pepper, garlic powder, oregano, parsley, and taco seasoning.

Step 5: Keep chopping up the ground beef and make sure the heat is not too high because you don't want to overcook the beef.

This process might take about 10 minutes or so for it to be ready so stay close to the stove for this meal prep. Use a cover if you wish but it's not necessary.

Step 6: When ready, remove the ground beef from the pan and portion it out into your Tupperware containers.

Depending on how much ground beef you cooked, you could easily get 3 or 4 meals out of it.

Make sure to let it sit and cool for a few minutes before you put a cover on the Tupperware containers, finish creating your meal and put it in the refrigerator.

Breaded Chicken Cutlets

Yes, this is a breaded chicken cutlet but its a skinless lean thin chicken breast and it's cooked in avocado oil. 

Ya can't just eat grilled chicken and broccoli all day... it's just not sustainable and not pleasurable. 

You have to enjoy your choices while still being on target to hit your goals!

These cutlets are great on their own along with your favorite vegetable. If you wanted to, feel free to add a smart carb like a yam or a sweet potato.

But for me...

I use chicken cutlets most often on top of a salad. 

I cut them up into pieces and make a basic arugula salad with chopped onions, tomatoes, green apple slices and I use a cheese grater to shred some Parmesan cheese on top. 

I make a homemade dressing with three simple ingredients of olive oil, fresh lemon, and a tablespoon of Grey Poupon mustard. 

Perfect for that quick lunch or dinner or to take with you in a cooler when you're off to the park or the beach.

Step 1: Open your think cutlets and place them on a dish or simply in your sink. The best # of cutlets to cook in my pan is 4 or 5 at the most so be aware of not stuffing your pan.

Step 2: Throw a little lemon juice on both sides to clean it. Let it sit for about 3-5 minutes.

Step 3: While the chicken is sitting with the lemon juice on it, take a bowl or pan and add a good amount of 4C Italian breadcrumbs, along with Panko crumbs which makes it a little bit more crispy.  

I also use a cheese grater and add some Parmesan cheese to my bread crumbs and I mix it all up by hand. It really gives it a nice taste.

Step 4: In another bowl or pan, crack four or five whole eggs and stir them around. I also add 1-2 tablespoons of Grey Poupon mustard which gives it a nice little kick.

Step 5: At this point, you would want to clean off the lemon juice from the chicken by gently rinsing each piece under the water faucet and placing the chicken breasts on a plate.

Step 6: Pat dry each chicken breast on both sides so that the egg yolk and the bread crumbs stick better to the chicken.

Step 7: Heat the pan on medium/high heat. Give it a few minutes to get nice and hot.

Step 8: Once the pan is hot, add in the avocado oil. 

Be generous because it's a healthy oil and most of the oil is gonna stay in the pan. We just wanna make sure that the cutlets get cooked well.

Step 9: Take your cutlets and dip them a few times in the egg yolk and then dip them in the bread crumbs on both sides. Make sure those breadcrumbs stick. 

Step 10: Slowly add the cutlets in to the pan.

Step 11: While cooking for a few minutes on one side, I add some garlic powder, oregano, and parsley flakes. 

Step 12: After around 3 to 6 minutes the sides will start to look brown and that's when you do the flip.

Step 13: add the same ingredients to the other side. I add some garlic powder, oregano and parsley flakes. 

Let it cook for another 3 to 6 minutes. 

Step 14: Take the cutlets out of the pan after they've cooked for 3 to 6 minutes on each side and allow them to rest on a cooling rack for 5 to 10 minutes before you store them in your Tupperware and put them in the fridge.

To do: boneless skinless, thin, chicken, breasts, and or thighs, fish like shrimp, salmon, and or cod. Fresh vegetables, frozen vegetables, frozen fruits, and fresh fruits plus cleaning fresh fruits.

Arugula Salad With Breaded Chicken Cutlet (Plus a Homemade Dressing)

Step 1: Place the arugula salad in a bowl.

Step 2: Chop and mix up your favorite veggies and or fruits (I used tomatoes, red onions, cucumbers and green apple slices)

Step 3: Slice up the breaded chicken cutlets.

Step 4: Place cutlets over the salad and mix around.

Step 5: Make my homemade dressing (in the video) with olive oil, fresh lemon and Grey Poupon mustard.

Step 6: Pour dressing over salad and chicken and enjoy! 

Note: If you're not going to eat it right away, put the homemade dressing in a small container and wait to pour it on until you're ready to eat it.)

Alexia Potato Puffs (They Make French Fries, Sweet Potato Fries (My Favorite) & They Are All Delicious & Easy To Bake)

Step 1: Spray the baking rack with some avocado oil using your oil mister.

Step 2: Lay all the puffs out on a baking rack. 

Step 3: Use your oil mister with avocado oil in it and spray over the puffs - this is optional.

Step 4: Set oven to 425 degrees.

Step 5: Bake for 26-30 minutes.

Step 6: Take out of the oven and portion it out and use it for your carb source as part of the next few lunches or dinners. 

Remember, a portion of carbohydrates is the equivalent to the size of your clenched fist. 

You can portion these out in small plastic sandwich bags and leave in your refrigerator for when you need to create a meal or... 

you can place them in actual meal prep containers now as your meal prepping your lunches and dinners along with the proper portion sizes of protein along with either vegetables or healthy fats.

Washing Fresh Fruit

Step 1: Throw fruit in a big bowl in the sink.

Step 2: Add your Brita water, apple cider vinegar and baking soda.

Step 3: Mix with your hands for no longer than 1 minute.

Step 4: Dump the water out by placing fruit in a colander and let it sit for a few minutes to drain out while giving it one more quick wash with your Brita water.

Step 5: Place fruit out on a produce drying mat or pad (which you can find on Amazon) and let it sit for a few hours in a cool, dry area.

Step 6: Place an absorbent paper towel on a Tupperware container and put your fruit in there.

Frozen Veggies

Microwaving frozen vegetables is so easy, I won't insult your intelligence by showing you how to do that.

Step 1: Place veggies in a Tupperware container and follow the instructions on the back of the bag.

Step 2: When it's done, you can either keep the vegetables in the Tupperware container to be used at a later time when you want to make lunch or dinner or...

start to portion your veggies out now over multiple Tupperware containers and start to meal prep by adding in your favorite protein (the base of any meal or snack) and optionally your favorite carbohydrate if you feel you need a carb.

Hydration

Although this video is not technically a meal prep video, it's very important to remember to stay hydrated. 

You want to aim for at least .5 ounces of water per pound of body weight.

For example, if you are 160 pounds. you want to aim for at least 80 ounces of water daily...sometimes more depending on your daily activity.

My Oil Spray Bottle Hack (Save Calories & Money!)

Buy this spray bottle on Amazon and save calories when you cook and money when you shop! 

The link for this is on the grocery shopping page under "kitchen essentials."

Chobani Nonfat Plain Greek Yogurt (With Berries & Peanut Butter Powder)

Step 1: Measure out 340 grams of yogurt (which gives you about 32 grams of protein.)

Step 2: Mix in 2 tablespoons (13 grams) of PB2 powdered peanut butter (optional) for another 6-8 grams of protein.

Step 3: Add one packet of Stevia. (optional)

Step 4: Stir it around slowly.

Step 5: Add about 1/2 cup to 3/4 cup of berries. 

I use blueberries here but also love strawberries, raspberries and blackberries and you can mix and match the fruit as long as its the right portion size.

COMING IN NEXT 7-14 DAYS

meal prep fish like cod or tilapia, salmon, turkey burgers, steak, rice cooker rice, skinless baked or in pan chicken, shrimp, Bombay shrimp, avocado toast with eggs, some omelet options, tuna salad, frozen fruit, grilling and steaming FRESH VEGGIES, more greek yogurt recipers etc...

When you have completed Power Move 3 and stored the food you just bought and cooked what you need to...

then and ONLY then, should you... 

Move To Power Move 4 & Create Your Meals Using Portion Control By Clicking Here <<<