[ad_1]
Meal Prep Menu 2023: Week 27! Bring on the planning and break out your pots and pans, we’ve got what you need to make this week’s healthy meal preps a breeze!
Get your weekly meal prep recipes finished in no time flat with 2023: Week 27’s delicious and easy meal prep menu. Start the morning off right with protein-rich Berry Portein Pancake Bites; they’re quick and easy to prep. We’re loving the Mediterranean Pasta Bake for dinner; It’s gluten-free and loaded with protein, made with chickpea pasta and sirloin steak. You can eat it cold or hot! Plant-based eating gets some heat with the Spicy Peanut Tempeh and Sesame Vegetables, and the meat-free/dairy-free theme continues for dessert with Vegan Chia Seed Pudding.
Every recipe requires fresh, whole ingredients—just the way we like it—and can be customized to fit your dietary needs.
Our weekly meal prep menus are the perfect solution for busy individuals looking to eat healthy, delicious meals without the hassle of cooking every day. Every week, we offer a selection of nourishing dishes made with fresh, whole ingredients for a healthy meal prep. Each menu targets the 1800-2000 calorie range.
NOTE: Meal Prep Menu 2023: week 27 is designed to give you ideas. We aren’t about to tell you how many calories you should consume every day. (In fact, we don’t really like the word “should.”) Please calculate your macros HERE and then adjust the menu items’ portion sizes as needed.
This week’s recipes:
How to customize:
- Berry Protein Pancake Bites
- To make this recipe vegan, swap the egg for an egg replacement, use dairy-free milk, and replace the protein powder with additional flour.
- Sub the protein powder with additional flour.
- Swap the gluten-free flour for all-purpose flour. (Do not sub with coconut or almond flour).
- Serve with fruit of choice.
- Exchange the cottage cheese for yogurt, dairy-free yogurt, or hard-boiled eggs/egg whites.
- Mediterranean Pasta Bake
- Replace the beef with plant-based sausage and use dairy-free feta to make this dish vegan.
- Use chicken or turkey instead of beef.
- Any pasta will work.
- Serve with fruit of choice.
- Spicy Peanut Tempeh and Sesame Vegetables
- The tempeh can be swapped for chicken, shrimp, or tofu.
- Swap the peanut butter for almond or seed butter.
- Vegan Chia Seed Pudding
- Use any kind of milk you like.
- Sprinkle with toppings of your choice.
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at nick@mealpreponfleek.com!
How to alter the macros:
- Berry Protein Pancake Bites
- The only macros I would recommend adjusting is the fat. You can increase the fat by drizzling these with coconut butter or ghee or serving with full fat yogurt or hard boiled eggs.
- Mediterranean Pasta Bake
- Reduce the fat by swapping the beef for chicken, using less olive oil, or less feta.
- Spicy Peanut Tempeh and Sesame Vegetables
- Reduce the fat by using less sesame oil.
- Increase the protein by using chicken or shrimp.
- Vegan Chia Seed Pudding
- Increase the protein by mixing in 1-2 scoops of protein powder. Of course, you will also need more milk.
- Reduce the fat by replacing the coconut with more dried fruit.
*Please note that any changes to ingredients will alter the macros
[ad_2]
Source link
Jarastyle – #Meal #Prep #Menu #Week
Courtesy : https://mealpreponfleek.com/meal-prep-menu-2023-week-27/