Healthy Meal Prep/4 Simple Flexible Healthy Recipes

Healthy Meal Prep/4 Simple Flexible Healthy Recipes

Please watch: “low carb fruits and vegetables”
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Healthy meal prep with simple but delicious recipes. If you’re looking for healthy meal planning on a budget or healthy meal plan to lose weight or healthy meal plan for women, just click on the video and watch till the very end.

***NUTRITIONAL INFORMATION***
MEAL 1 – OVERNIGHT OATS
½ Cup of oats – 150 calories, 27g Carbs, 4g Fiber, 6g Protein, 3g Fat
½ Cup of full cream milk – 73 Calories, 12.8g Carbs, 0g Fiber, 7.9g Protein, 7.9g Fat
1 tablespoon of Chia seed – 58 calories, 5.1g Carbs, 4.1g Fiber, 2g Protein, 3.7g Fat
100g Banana – 95 calories, 21g Carbs, 4g Fiber, 1.1g Protein, 0.3g Fat
20g of Groundnuts – 113 calories, 3.2g Carbs, 1.7g Fiber, 5.2g Protein, 9.8g Fat
TOTAL- 489 Calories, 69.1g Carbs, 13.8g Fiber, 22.2g Protein, 24.7g Fat

MEAL 2 – STEAMED VEGGIES AND GRILLED FISH
2 Cups of pumpkin – 14.8 Calories, 1.8g Carbs, 0g Fiber, 2.4g Protein, 0.4g Fat
1 tablespoon of oil – 120 Calories, 0g Carbs, 0g Fiber, 0g Protein, 14g Fat
100g of grilled mackerel – 205 Calories, 0g Carbs, 0g Fiber, 18.6g Protein, 13.9g Fat
TOTAL- 332.4 Calories, 0.9g Carbs, 0g Fiber, 19.8g Protein, 28.1g Fat

*JOLLOF RICE RECIPE* serves 4
2 tablespoon of oil – 240 Calories, 0g Carbs, 0g Fiber, 0g Protein, 28g Fat
200g Tomatoes – 36 Calories, 7.8g Carbs, 2g Fiber, 2g Protein, 0.4g Fat
100g Scotch Bonnet pepper – 2 0 Calories, 3g Carbs, 0g Fiber, 1g Protein, 0g Fat
70g Tomato paste – 53.8g Calories, 12.4g Carbs, 2.7g Fiber, 2.8g Protein, 0.3g Fat
100g Onions – 40 Calories, 9.3g Carbs, 1.7g Fiber, 1.1g Protein, 0.1g Fat
1.5 Cup/ 300g Raw white rice – 1074 Calories, 237g Carbs, 8.4g Fiber, 19.5g Protein, 1.5g Fat
TOTAL – 1463 Calories, 269.5g Carbs, 14.8g Fiber, 26.4g Protein, 30.3g Fat
PER SERVING – 366 Calories, 67.4g Carbs, 3.7g Fiber, 6.6g Protein, 7.6g Fat

MEAL 3 – JOLLOF RICE WITH TURKEY
2 Cups of pumpkin – 14.8 Calories, 1.8g Carbs, 0g Fiber, 2.4g Protein, 0.4g Fat
200g grilled turkey – 250 Calories, 0g Carbs, 0g Fiber, 47.6g Protein, 5.2g Fat
1 Cup of cooked jollof rice – 366 Calories, 67.4g Carbs, 3.7g Fiber, 6.6g Protein, 7.6g Fat
TOTAL – 630.8 Calories, 69.2g Carbs, 3.7g Fiber, 56.6g Protein, 13.2g Fat

MEAL 4 – BAKED VEGGIES WITH GRILLED MACKEREL
1 tablespoon of oil – 120 Calories, 0g Carbs, 0g Fiber, 0g Protein, 14g Fat
100g Carrot – 41 Calories, 9.6g Carbs, 2.8g Fiber, 0.9g Protein, 0.2g Fat
140g Sweet Potato – 120.4 Calories, 28.1g Carbs, 4.2g Fiber, 2.2g Protein, 0.1g Fat
100g Grilled Mackerel – 205 Calories, 0g Carbs, 0g Fiber, 18.6g Protein, 13.9g Fat
TOTAL – 486.4 Calories, 37.7g Carbs, 7g Fiber, 21.7g Protein, 28.2g Fat

***GROCERY LIST***
Mackerel, Sweet potato, Carrot, Extra virgin olive oil, Rice, Turkey, Pumpkin/Ugwu leaves, Onions, Tomato paste, Tomatoes, Scotch bonnet pepper, Ginger, Oats, Milk, Chia seed, Banana, and groundnuts.

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