Post by @nessaessaa

4 DAYS OF MEAL PREP 🍯🌶️ High protein, full of flavor, and made with simple ingredients! Everything is portioned for ONE person. Daily goal: 1,800–1,900 calories | 160g protein 🍞 PRE-WORKOUT | PB SOURDOUGH TOAST * 1 slice sourdough bread * 1 tbsp peanut butter Toast your bread, spread your peanut butter, and enjoy before your workout! 🍳 BREAKFAST | POTATO, EGG & BEEF SAUSAGE SKILLET * 2 large eggs * 2 oz beef sausage * ½ cup diced potatoes * 1 kiwi * 1 tsp olive oil * Garlic powder, paprika, salt & black pepper 1. Cook your beef sausage in a skillet until fully cooked 2. Remove the sausage and add your diced potatoes with olive oil and seasonings. Cook until tender and golden. 3. Add your eggs and scramble everything together 4. Serve with a kiwi on the side! 🍣 LUNCH | SPICY TUNA RICE BOWL * 5 oz canned tuna, drained * ¾ cup cooked white rice * ¼ cup diced cucumber * ⅛ avocado * 1 tbsp chopped green onions * 1 tbsp low sodium soy sauce * 1 tsp sesame oil * 1 tsp balsamic vinegar * ½ tsp garlic powder * Salt & black pepper to taste 1. Cook your rice according to the package instructions 2. Drain your tuna and mix with soy sauce, sesame oil, balsamic vinegar, garlic powder, salt, and black pepper 3. Add your rice to a bowl, followed by the seasoned tuna 4. Top with cucumber, avocado, and green onions! 🍯 DINNER | HOT HONEY CHICKEN & SWEET POTATO BOWL * 5 oz cooked chicken breast * ¾ cup roasted sweet potatoes * 2 tsp Mike’s Hot Honey * 1 tsp olive oil * ½ tsp garlic powder * ½ tsp chicken bouillon powder * ¼ tsp cumin * ½ tsp onion powder * ½ tsp chili powder * ¼ tsp cayenne pepper (adjust to your spice preference) * ½ tsp hot paprika * Salt & black pepper to taste CORN & COTTAGE CHEESE TOPPING 🌽 * ⅓ cup corn * ⅓ cup low fat cottage cheese ( I used the Nancy probiotic for gut health) * 1 tsp mayonnaise * 1 tbsp chopped fresh cilantro * ¼ tsp Tajín * ¼ tsp paprika * Pinch of salt 1. Preheat your oven to 375°F 2. Cut your sweet potatoes in half or however you’d like, season with salt and pepper, spray with oil front and back, and roast for 25–35 minutes until tender 3. Season your chicken with garlic powder, chicken bouillon, cumin, onion powder, chili powder, cayenne, hot paprika, salt, and pepper- DON’T BE AFRAID OF FLAVORRRRR 4. Cook your chicken until it reaches an internal temperature of 165°F!! 5. Drizzle your cooked chicken with Mike’s Hot Honey or on top of everything at the end (your preference) 6. Mix your corn, cottage cheese, mayo, cilantro, Tajín, paprika, and salt together. 7. Assemble your bowl with roasted sweet potatoes, hot honey chicken, and your creamy corn topping! 🥤 PROTEIN SHAKE * 1 scoop protein powder ( I use OxyWhey) * Water and ice Blend or shake until smooth! MEAL PREP TIPS 🤍 Keep your avocado separate until you’re ready to eat or put lime/ lemon on top to preserve green. Store your toppings separately if you prefer them cold, and refrigerate your meals ASAP. Everything is customizable! Adjust the spice levels and seasonings to your liking. • • #mealprep #wholefoods #mealideas #fatloss #bodyrecomp