C.C. Evans - Meal Prep Made Frugal

MEAL PREP MADE FRUGAL BY: C. C. EVANS FAITHFULLY FIT & FRUGAL F3. LET'S WORK. F3 and Meal Planning AS A CERTIFIED FITNESS NUTRITIONIST AND CERTIFIED SPORTS NUTRITIONIST, IT IS ESSENTIAL FOR ME TO KNOW DIFFERENT NUTRITIONAL APPROACHES TO MEET A PERSONS FITNESS GOALS AND HAVE EXPERIENCED SOME OTHER NUTRITION PLANS. ONE THING I DID LEARN REPEATEDLY WAS THAT NO ONE SPECIFIC HEALTHY SYSTEM WORKED FOR ME ALONE.

I SAY THAT BECAUSE WE ARE ALL DIFFERENT, AND THEREFORE, HAVE DIFFERENT TASTES AND STYLES. I LOVE GOOD WHOLESOME FOOD, REFUSE TO LIVE ON SALADS ALONE, AND DON'T WANT TO SPEND A TON OF MONEY ON MEAL PREP. ENTER MY IDEA FOR THIS E-BOOK. THIS E-BOOK CONTAINS RECIPES THAT USE SIMPLE AND FLAVORFUL INGREDIENTS TO MAKE MEALS THAT HELP US STRIVE TOWARDS OUR FITNESS GOALS. THIS APPROACH INCLUDES USING LESS TIME DURING THE DAY TO MEAL PREP, ENSURING WE HAVE TIME TO FOCUS ON OTHER THINGS. EATING HEALTHY DOESNT HAVE TO BE EXPENSIVE.

COMMITTING TO A TASTY AND YET NUTRITIOUS DIET CAN REMAIN AS FRUGAL AND BUDGET-FRIENDLY AS YOU MAKE IT. COMBINED WITH REGULAR EXERCISE, HEALTHY EATING HELPS US BOTH ACHIEVE AND MAINTAIN A HEALTHIER LIFESTYLE. SEE THE BELOW HELPFUL TIPS WHILE KEEPING IN MIND THAT ANY INGREDIENTS LISTED IN THIS E-BOOK ARE MINIMALLY PROCESSED. THIS E-BOOK DOES NOT CONTAIN MACRONUTRIENT BREAKDOWNS, AS I DONT USUALLY COUNT CALORIES. INSTEAD, I FOCUS ON A WHOLE NUTRITION APPROACH FOR ALL MEALS. F3 and Meal Planning Helpful Hints SOME HELPFUL HINTS ON HOW TO CUT DOWN ON BOTH TIME AND FUNDS WHILE MEAL PREPPING: 1) PREPARE LARGE BATCHES OF MEATS AT ONCE TO CUTDOWN ON OVERALL MEAL PREP TIME.

I LIKE TO REFRAIN FROM SEASONING ANY PRE-COOKED CHICKEN AT ALL. WHATEVER DISH I END UP USING IT FOR, THE CHICKEN STARTS AS UNSEASONED, ALLOWS ME TO ADD DIFFERENT FLAVORS TO THE MEAL AS I WANT, KEEPING ME FROM BECOMING BORED WITH MY CHOICES. I WILL USUALLY ALSO CUT AND STORE THE COOKED CHICKEN IN 3-4 OZ BAGS. FOR ME, THIS IS A REGULAR PORTION DEPENDING ON MY CURRENT FITNESS GOALS. THE ENTIRE BATCH IS THEN LABELED AND FROZEN FOR LATER USE. 2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC. 2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC.

FRESH VEGETABLES ARE GENTLY WASHED, PATTED DRY, THEN CUT AND STORED IN CONTAINERS WITHIN THE REFRIGERATOR SO THEY CAN LAST A LITTLE LONGER. FROZEN VEGETABLES HELP AS I CAN QUICKLY GRAB WHAT I NEED FROM THE FREEZER WITHOUT HAVING TO BUY A LARGE AMOUNT OF THE ITEM FRESH FOR THOSE OCCASIONS THAT CALL FOR IT. 3) ANY FRESH HERBS ARE GENTLY WASHED, PATTED DRY, THEN STORED IN PLASTIC STORAGE BAGGIES WITH AS MUCH AIR AS POSSIBLE REMOVED TO PROLONG THEIR LONGEVITY AS WELL. I ALSO MEAL PLAN FOR 3-4 DAYS, WHICH HELPS OUR OVERALL GROCERY BILL AS WE CAN USE WHAT WE HAVE ON HAND WITHOUT MAKING UNNECESSARY TRIPS TO THE MARKET. EXTRA TRIPS TO THE MARKET CAN PLAY HAVOC ON SOMEONES BUDGET BEFORE THEY KNOW IT. THEREFORE, HAVING A PLAN ON HAND OF WHICH MEALS I PREPARE AND WHEN HELPS SAVE TIME AND MONEY.

CONTENTS PAGE 06 Cilantro Lime Chicken PAGE 07 Orange Beef Stir-Fry PAGE 09 Lemon Chicken Capers PAGE 10 Southwestern Beef PAGE 11 Simple Chicken & Potatoes PAGE 13 Creamy Brussels Sprouts & Chicken CONTENTS PAGE 15 Coconut Chicken Curry PAGE 16 Creamy Spaghetti Squash PAGE 18 Clean-er Meatloaf PAGE 20 Sloppy-less Joes PAGE 21 Not Your Traditional Beef Stew PAGE 24 Clean-er Spaghetti PAGE 26 About Me Citrus Inspired INSPIRED BY THE WEATHER AND THE FACT THAT WE KEEP PLENTY OF CITRUS FRUIT IN THE HOUSE, I MADE THE NEXT THREE RECIPES. HAVING A CLEAN AND CRISP FLAVOR, CITRUS FRUITS SUCH AS ORANGES, LEMONS, AND EVEN THEIR SLIGHTLY SOUR-TASTING RELATIVE LIMES, HAVE LOVELY FLAVORS. MAKING THESE FRUITS THE FRONT RUNNER IN THE BELOW DISHES ADDS A BIT OF DEPTH, A DIFFERENT SPIN, AND A LOT OF FLAVOR TO YOUR NUTRITIOUS AND GAIN-WORTHY MEALS. ENJOY. Cilantro Lime Chicken INGREDIENTS 2 lbs. ground cumin cup chopped onion 1 tbsp. ground garlic 2 tbsps. olive oil DIRECTIONS COMBINE THE FIRST SIX INGREDIENTS IN EITHER A PLASTIC STORAGE BAG ORMEDIUM BOWL. olive oil DIRECTIONS COMBINE THE FIRST SIX INGREDIENTS IN EITHER A PLASTIC STORAGE BAG ORMEDIUM BOWL.

ENSURE YOU EVENLY COAT THE CHICKEN WITH THE OTHER INCORPORATED INGREDIENTS. MARINATE FOR AT LEAST 1HOUR. *YOU MAY ALSO MARINATE THE CHICKEN OVERNIGHT. ONCE MARINATED, HEAT THE OLIVE OIL IN A MEDIUM-SIZED SKILLET OVER MEDIUM HEAT. ONCE THE OLIVE OIL IS HEATED, ADD THE CHICKEN. STIRRING CONTINUOUSLY, SAUT THEM UNTIL THE CHICKEN HAS COOKED THOROUGHLY, WHICH IS ABOUT 8-10 MINUTES.

REMOVE FROM HEAT AND SERVE, RESERVING THE SAUCE IF SERVING OVER SPIRALIZED VEGETABLES OF CHOICE. THE CILANTRO LIME CHICKEN SERVES 5-6. SERVE OVER CAULIFLOWER RICE OR SPIRALIZED VEGETABLES OF CHOICE. Orange Beef Stir-Fry A REFRESHING AND CITRUSY VERSION OF A TAKE-OUT FAVORITE. THOUGH THIS ORANGE BEEF IS MUCH LIGHTER ON THE CALORIC SCALE AND A BREEZE TO THROW TOGETHER, IT DOES NOT LACK FLAVOR OR NUTRITIONAL VALUE. ENJOY.

Orange Beef Stir-Fry INGREDIENTS 1 lb. beef of choice 1 tsp coconut flour 1 tbsp. fresh orange juice 1 tsp minced ginger 1 tsp Coconut Aminos 1 cup sliced red bell pepper 1 cup sliced onion 1 tsp orange zest 1 tsp olive oil DIRECTIONS SLICE THE BEEF INTO THIN SLICES, AND COAT WITH THE COCONUT FLOUR USING A CONTAINER OR PLASTIC STORAGE BAG. HEAT THE OIL OVER MEDIUM HEAT IN A NON-STICK SKILLET. ONCE THE OIL IS HEATED, ADD THE BEEF, ONION, RED BELL PEPPER, ORANGE JUICE, AND COCONUT AMINOS. MAKE SURE YOU STIR ALL OF THE INGREDIENTS FREQUENTLY WHILE COOKING UNTIL THE MEAT IS THOROUGHLY COOKED THROUGH AND DONE, WHICH TAKES ABOUT 6-8 MINUTES.

REMOVE ALL INGREDIENTS FROM THE SKILLET, AND GARNISH WITH THE ORANGE ZEST BEFORE SERVING. THE ORANGE BEEF STIR-FRY SERVES 4. Lemon Chicken with Capers INGREDIENTS 12 oz. chicken of choice (raw) 3 tbsp. arrowroot flour (or flour of choice) 1 tsp. garlic powder 1 cup chicken stock cup lite coconut milk cup lemon juice 2 tsp. extra virgin olive oil 1 tsp. capers DIRECTIONS HEAT THE OIL IN A NON-STICK SKILLET. capers DIRECTIONS HEAT THE OIL IN A NON-STICK SKILLET.

IN A MIXING BOWL, COMBINE THE ARROWROOT FLOUR (OR FLOUR OF CHOICE) WITH THE ONION POWDER AND GARLIC POWDER. COAT THE CHICKEN WITH THE FLOUR MIXTURE BEFORE PLACING IT IN THE HEATED SKILLET. COOK THE CHICKEN UNTIL BROWNED ON ONE SIDE, THEN FLIP TO COOK THE OTHER SIDE. COOK UNTIL JUST DONE. ADD THE REMAINING INGREDIENTS. COVER AND SIMMER ON LOW FOR TEN MINUTES, OCCASIONALLY STIRRING TO ENSURE THE CHICKEN DOES NOT STICK TO THE SKILLET, AS THE LIQUID WILL BEGIN TO REDUCE.

REMOVE FROM HEAT, AND COOL SLIGHTLY BEFORE SERVING. THE LEMON CHICKEN WITH CAPERS SERVES 3-4. Southwestern Beef INGREDIENTS 8 oz. beef of choice, cut into bite-sized cubes cup onion (diced) cup assorted bell pepper (diced) cup cassava (diced) 1 tbsp. ghee tsp cumin 1/8 tsp chipotle powder 5-6 grape tomatoes Bunch of cilantro roughly chopped 2 lime wedges DIRECTIONS IN A MEDIUM PAN, HEAT THE GHEE UNTIL MELTED. ADD THE BEEF AND ONIONS.

COOK UNTIL THE MEAT IS BROWNED ON ALL SIDES, STIRRING FREQUENTLY. ONCE THE BEEF IS NEAR DONE COOKING, ADD THE BELL PEPPERS, CASSAVA, AND SPICES. ENSURE YOU ARE FREQUENTLY STIRRING TO EVENLY DISTRIBUTE ALL OF THE INGREDIENTS SO THEY MAY ABSORB ONE ANOTHER'S FLAVORS. ONCE THE BEEF COMPLETES COOKING, REMOVE FROM THE HEAT, AND SERVE WITH GRAPE TOMATOES AND CILANTRO. SQUEEZE THE LIME WEDGES OVER THE MEAT BEFORE EATING TO ENHANCE THE FLAVORS.