Meal Prep Guide 2.2.17 Grcery List: *ptinal Prduce 3 bananas 1 bag mini bell peppers 2 red nins lettuce 1 tmat 1 cucumber cilantr green nins cherry tmates fresh basil 1 green pepper jar chpped garlic 1 lemn 1 lime 1 qt. strawberries* Bakery/Meat LaBanderita Lw Carb Trtillas r lw carb trtilla f chice 1 pkg. Hillshire Farms Smked Turkey Sausage Khubiz Lw Carb Pitas r lw carb pita f chice (arund 35g carbs fr 1 WHOLE PITA) 2 ½ lbs. chicken breast fat free feta 8 z. bneless prk chps Light Laughing Cw Cheese* Guda cheese r cheese f chice General Persnal Gains Ht Tac Persnal Gains Opa Y Muth Peanut butter Dill White vinegar Stevia* 1 ½ cup quina 4 quarts chicken stck paprika garlic pwder nin pwder thyme Kalamata Olives Newman s Own Light Italian Dressing Small can chpped jalapens 1 14z. can Great Nrthern Beans Ht Sauce f Chice Flur f chice Wasa Crackers* Vanilla Whey Prtein* Dairy 1 dz. Eggs 2 cups shredded ptates, either bagged in refrigeratr sectin r frzen 1 cnt. large liquid egg whites Small 0 fat plain Greek Ygurt Almnd milk r milk f chice Reduced fat shredded mzzarella Lw fat cttage cheese* Frzen Ezekiel bread Supplies Fil Sandwich bags Plastic Cntainers Plastic Wrap Cking Spray Getpersnalgains.cm
Meal Qty. Name Macrs Breakfast 2 303 calries 12g fat 28g carbs 20g prtein Peanut Butter Banana Ezekiel Tast with Hard Biled Eggs 2 slices Ezekiel bread 3 tbsp. peanut butter 2 z. bananas (ne banana is abut 6-8z. FYI) 6 hard biled whites, remve ykes 1 serving is 1 slice f tast, 1.5 tbsp. peanut butter, 1 z. banana, and 3 egg whites Breakfast 4 368 calries 12g fat 32g carbs 32g prtein Vegetarians: Use Bca Breakfast Sausage and keep the macrs the same S Damn Guda Breakfast Burrit 4 lw carb trtillas 4 z. Hillshire Farm Turkey Sausage, sliced 2 cup shredded ptates, package r fresh 2 cup liquid egg whites ½ pepper, green, yellw r red, sliced ¼ nin, sliced r diced 4 z. Guda cheese, r sub fr cheese f chice Salt and pepper t taste Getpersnalgains.cm
Lunch 4 369 calries 3g fat 45g carbs 44g prtein Vegetarians: Use tfu and keep the macrs the same Greek Chicken Pita with Ziki Sauce 1/3 f the prepared chicken will g with dinner belw: 1 ½ bneless skinless chicken breast 2 tbsp. Persnal Gains Opa Y Muth Blend r basil, regan, garlic pwder, salt, pepper 1 juice f lemn 4 Wheat pitas, Khubiz brand r ther with arund 35 carbs fr 1 whle pita 3 cups shredded lettuce 1 tmat, sliced ¼ nin, sliced 4 z. reduced fat feta cheese r sub ther cheese Ziki Sauce Salad 1 cucumber, seeds remved and chpped 2 tbsp. zer fat free Greek ygurt 2-3 tsp. dried dill 1 tbsp. vinegar 1 tsp. stevia (ptinal) Getpersnalgains.cm
Lunch 2 256 calries 7g fat 22g carbs 26g prtein Vegetarians: Sub Bca Meat f Chice fr prk r sub meal Blackened Prk Chps Quina ½ fr this meal & ½ fr meal belw: 1 ½ cup quina 3 cups chicken brth, vegetable brth, r water Blacken Seasning: 1 tsp. paprika 1 tsp. garlic pwder 1 tsp. nin pwder 1 tsp. thyme ¼ salt 1/8 tsp. pepper 2 4z. bneless prk chps 1 carrt grated 2 tbsp. fresh cilantr chpped 2 green nins, chpped Dinner 2 324 calries 12g fat 28g carbs 27g prtein Greek Chicken Quina ½ f prepared quina frm abve 1 cup cherry tmates 6 Kalamata Olives 6 fresh basil leaves, trn int pieces 2 tbsp. fat free feta 4 tbsp. Newman s Own Light Italian Dressing 1/8 red nin, chpped Vegetarians: Greek Quina minus the chicken: 214 calries 9g fat 28g carbs 5g prtein 1/3 f Greek Chicken frm lunch Getpersnalgains.cm
Dinner 4 Including all tppings: 299 calries 5g fat 21g carbs 46g prtein Crck Pt White Chicken Chili ½ green pepper, diced 1 tbsp. minced garlic 1 small can diced jalapens ½ nin, diced 1 lb. bneless skinless chicken breast 1 can Great Nrthern Beans, lw sdium 4 cups chicken brth 1 tbsp. Persnal Gains Ht Tac Blend r cumin, Salt and pepper, chili pwder Ht sauce t taste Juice f 1 lime Vegetarians: Sub Bca Chicken r sub ut meal Later Add: 2 tbsp. flur, wheat r regular Splash f milk Fr Tpping: 4 tbsp. Greek ygurt Cilantr 1 cup reduced fat shredded mzzarella chpped green nin Optinal Snacks Wasa Crackers, Light Laughing Cw Cheese & Cucumbers with Dill Cttage Cheese & Strawberries Whey Prtein Shake with ½ banana Getpersnalgains.cm
1. T prepare the Crck Pt White Chicken Chili, place 1 lb. f chicken in a pt and cver with water. 2. Lw bil n stve tp until chicken is cked thrugh. 3. Using 2 frks, shredded chicken and place in crck pt. 4. Add all f the ther ingredients fr the Crck Pt White Chicken Chili t the crck pt. Place n lid and heat n high fr 2-3 hurs. Once cked, in a small bwl, whisk tgether the milk and flur and pur int chili. Stir. 5. Once cled, place 4 meal prep cntainers n cunter and divide up the chili. Add tppings prir t serving. Yu have nw cmpleted yur first meal. 6. Preheat ven t 375 degrees. 7. Line a baking sheet with fil r parchment paper and cat with cking spray. 8. Place the remaining chicken n the baking sheet and seasn with Persnal Gains Opa Y Muth Greek Blend r seasnings f chice. 9. Bake chicken in ven fr 25-30 minutes r until chicken is cked thrugh. 10. While chicken is cking, prepare 1 ½ cups quina n stve tp accrding t package directins. 11. Remve chicken frm ven and allw t cl. Once cled, cut int strips. Leave ven n. 12. Divide chicken int 3 equal piles. 1 pile will be used fr the Greek Chicken Quina and the ther 2 piles will be used fr the Greek Pitas. 13. Place 2 meal prep cntainers n cunter and place the 1 pile f chicken int 2 cntainers fr the Greek Chicken Quina. Leave yu ther 2 piles fr the pita sandwiches. 14. Nw divide the cked quina int 2 equal prtins. Set 1 prtin aside. 15. T the 1 prtin, add the lives, tmates, feta, dressing etc. nted fr the Greek Chicken Quina and stir gently t cmbine. 16. Divide the Greek Quina between the 2 meal prep cntainers with the chicken. Yu have nw cmpleted this meal. Getpersnalgains.cm
17. Place 4 meal prep cntainers n cunter and divide up that remaining chicken between them fr the Greek Chicken Pitas. Yu can add in the lettuce, tmat, and nin. Place lids n cntainers. 18. Bag up yur pitas. 19. In a medium bwl, whisk tgether ygurt, dill, vinegar, stevia fr the Ziki Sauce Salad. Stir t cmbine then add in the chpped cucumbers. 20. Place yur Ziki Sauce Salad int 4 small meal prep cntainers and stre next t yur chicken and pitas. Assemble this meal prir t eating t avid a sggy pita J Yu have nw cmpleted this meal. 21. Yu shuld have ½ f yur cked quina leftver. We are ging t add carrts, green nin, and cilantr t it t eat with the Blackened Prk Chps. S stir the veggies and quina tgether, place 2 meal prep cntainers n cunter and divide the quina between them. 22. Nw t prepare the Blackened Prk Chps. In a small bwl, stir tgether yur blacken seasning and press nt each side f the prk chps. 23. Replace the fil n the baking sheet. 24. Heat a medium frying pan ver medium heat and cat with cking spray. 25. Place seasned prk chps in frying pan and sear n each side fr abut 3 minutes each. 26. Remve chps frm pan and place n baking sheet. Make a fil tent t slightly cver the chps. 27. Place in ven fr 15 minutes t finish cking the center f the chps. Ck until n lnger pink inside. Remve frm ven. Turn ven ff and allw t cl. 28. Place 1 chp each int the cntainers with the quina. Place lids n cntainers. Yu have nw cmpleted this meal. 29. Prepare yur 6 hard-biled eggs fr Peanut Butter Banana Ezekiel Tast with Hard Biled Eggs r mre fr snacking. 30. Yu can make yur Peanut Butter Banana Ezekiel Tast the mrning f. Getpersnalgains.cm
31. Nw we need t make ur S Damn Guda Breakfast Burrits. Wipe ut the frying pan with a paper twel. Place back n stve at medium heat and cat with cking spray. 32. Add nin and peppers t pan and seasn with salt and pepper. Ck nins and peppers fr a few minutes. 33. Add in shredded ptates and ck fr 8 minutes. 34. Add in turkey sausage. 35. Add in liquid egg whites and scramble. 36. Lay 4 pieces f fil n cunter and lay a trtilla n each. 37. Divide up the cked egg/ptat mixture between the trtillas and tp with Guda. Wrap up in fil. When ready t eat, unwrap frm fil and wrap in paper twel befre micrwaving. 38. Decide n snacks and that s it Gainers! What an efficient prep! Getpersnalgains.cm