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WHOLE FOOD WW MEAL PREP FOR WEIGHT LOSS- COTTAGE CHEESE EGG BITES - POT PIE SOUP & CHOCOLATE PB BARS
Feb 24, 2024
WHOLE FOOD WW MEAL PREP FOR WEIGHT LOSS- COTTAGE CHEESE EGG BITES - POT PIE SOUP & CHOCOLATE PB BARS
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Hi, friends. Welcome back to my channel and a very special welcome if you're new here
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My name is Jen. I'm a certified weight loss and nutrition coach, and it is Monday
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so it's meal prep day. I have three amazing recipes for you, breakfast, lunch, and a sweet treat
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Spoiler alert, they are all must makes. I'm also going to show you how I build recipes and track
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them in the Trainest app. I've been getting a lot of questions about the app. It is a free
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calorie tracking app. It is new to the market, but they are bringing out so many new features
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like weekly check-ins, including photos and weigh-ins, and referrals to personal trainers
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in your area. It's such a great app, and it's completely free. So I'm going to show you
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how I build my meal prep recipes and track them in the app, and I will link the app in the
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description box for you. If you're excited, give this video a big thumbs up. Subscribe if you're
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not. Turn your bell on because I do a meal prep every single Monday, and I do upload five videos
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every single week. Also in the description box, I will put my recipe website. That is where you
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can find all of today's recipes, as well as nutrition coaching. Highly recommend personalized
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macros and calories. That is how I lost 140 pounds, as well as one-on-one coaching for accountability
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to ask questions or talk with me directly. Links and discounts to my favorite things
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and come join our free Facebook group. We'd love to have you. Let's head into my kitchen
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for this week's meal prep. For my breakfast this week, I'm making cottage cheese egg bites. I'm
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really excited for this. It's going to be high protein, super delicious. I'll pair this with
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some type of fruit or carbohydrate. So let me show you what is in our egg bites. So you're
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going to need light cheese of your choice, a red bell pepper, chives, and garlic powder
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Cottage cheese, I'm using the Good Culture cottage cheese. The recipe actually calls for
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cottage cheese with chives. So since this doesn't come with chives, I am going to go ahead and add
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my own. Salt and pepper. You'll need full eggs and egg whites, as well as some fresh baby spinach
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The first thing I'm going to do is very finely, and when I say very, I mean very, very finely
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chop up spinach and the red bell pepper. So the first thing we're going to do is crack seven
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whole eggs and three egg whites. And then we're going to whisk those together. This little whisk
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is from Timu. I love it. It works so good for scrambled eggs or to whisk things together
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And we're going to add one cup of cottage cheese, our chives, garlic powder, and salt and pepper
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And then give that another whisk. I have my finely chopped up spinach and bell peppers. We're going
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to add both of those and then whisk those in. Go ahead and spray your muffin tin with some
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nonstick cooking spray, or you can use a cupcake liner. And then we're going to scoop out 12
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egg bites total. I have half of a cup of light shredded cheese. We're just going to top our egg
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bites with the cheese. We're going to put these in a 350 degree oven for about 20 to 25 minutes
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or until they're cooked through. Our egg bites are out of the oven. They did overflow a little bit
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I'm just going to trim them up once they're cooled. I'll go ahead and package them up for the week
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and I'll be back to share points, calories, and macros. So here are the egg bites packaged up for
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the week. And then I'm actually going to have a serving for breakfast today. A serving is three
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of them. That is crazy. Three egg bites. And again, you can pair this with some fruit. That would be
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the perfect breakfast. You could have toast with this, whatever you would prefer, but you're going
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to get in a ton of veggies and protein with three of these egg bites. You will not taste the cottage
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cheese. It just makes them light and fluffy and airy. It basically melts down like cheese. So if
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you don't like cottage cheese, this is the perfect recipe for you to get in all of the protein in
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cottage cheese. So again, three egg bites is one serving. For my lunch this week, I'm making chicken
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pot pie soup, but I'm actually going to do turkey pot pie soup. I'm going to use the meat that I have
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in my freezer, and I do have a pound of ground turkey. So let me show you what is in our soup
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You're going to need all-purpose flour, whole milk, minced garlic, light butter, chicken broth
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salt and pepper, a pound of ground chicken or a pound of ground turkey, whatever your preference
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is, half of an onion. I'm going to use up the red onion that I have in my fridge. A couple of stalks
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of celery and some frozen mixed vegetables. So the first thing you're going to do is go ahead and cook
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whatever meat you're using. Like I said, you can use chicken, ground or shredded. You can use ground
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turkey, ground beef, whatever your preference is. So go ahead and get your meat nice and browned
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Once your meat is browned, we're going to add in our diced up onion and celery
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four tablespoons of light butter, a big heaping scoop of minced garlic, salt and pepper
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and then a third cup of flour. And then we want to mix this together until that flour coats
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everything. And we're going to allow this mixture to cook down until those vegetables are softened
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Then we're adding one cup of chicken broth and we're going to stir this together until
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the mixture is smooth. You want to make sure that flour is fully incorporated
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Then we're slowly adding in our two cups of milk and stirring consistently
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We're going to bring the soup to a simmer. Once your soup comes to a simmer, we're adding in our
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entire bag of frozen mixed vegetables. Stir those in and allow this to simmer for about another 10
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minutes. So our soup is done. Look at how amazing that looks. Super, super thick and yummy. What a
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great source of protein and vegetables. I'm going to go ahead and let our soup cool down
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I'm going to go ahead and let our soup cool just a little bit and then I'm going to put it in a
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storage container for the week and I'll share serving size points, calories, and macros
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So here is the chicken or turkey pot pie soup. This entire huge container makes only six
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servings. I may pair this with some type of carb, like maybe some garlic toast or something that
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sounds so good or some crackers, but this is going to be the perfect high protein lunch
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For a snack this week, I am making homemade crunch bars. Five ingredients. These are basically
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a peanut butter chocolate topped Rice Krispie bar, just a little bit healthier version. I
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cannot wait for these. So let me show you what you'll need. I said it's five ingredients. You'll
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need Rice Krispies, some type of sugar-free chocolate chip of your choice, sugar-free
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maple syrup. You can use butter or coconut oil. I'm going to go ahead and use Kerrygold butter
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and some peanut butter. I would recommend creamy. So the first thing you're going to do is get a
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large bowl and we're going to add three cups of Rice Krispies to the bowl
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And then I've added one cup of peanut butter to a small saucepan
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I'm going to do one half of a cup of sugar-free maple syrup
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one quarter cup butter, and then 300 chocolate chips of your choice. We're going to put this
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over low heat and allow it to melt. So here's what your peanut butter chocolate mixture should
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look like. I'm just letting the last little bit of that butter melt. We're going to add
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this to our Rice Krispies and stir to fully combine. Here is what your mixture looks like. Go ahead and spray an 8x8 baking dish with nonstick cooking
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spray or line it with parchment. And we're going to add the Rice Krispie mix to the baking dish
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and then spread that out nice and even in the bottom. These smell so good. They remind me of
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those peanut butter chocolate bars you can buy at a bakery. They smell amazing. And then we're
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going to place our bars in the refrigerator for one hour or until they're fully set
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One hour later. I just pulled the Krispie rice bars out of the freezer. These look amazing. I
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cannot wait to have these all week. I'll go ahead and put serving size, points, calories, macros here
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on the screen for you. Thank you for joining me for this week's meal prep. Don't forget to check
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out the Trainist app. Again, it is completely free. It is linked in the description box along
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with my recipe website where you will find all three of today's recipes, nutrition coaching
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links and discounts to my favorite things. And don't forget, come join our Facebook group
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We'd love to have you. Happy Monday, friends. Here's to a successful week
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and I'll see you in the next one. Bye
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