Episode 112: Cook Once And Eat All Week To Stay On Track

Hey Friends! If you are new here Welcome ! Please follow/subscribe as it is FREE . If you are just listening you can see the video on Spotify or Youtube. Batch Cooking For the Win! An hour to make all of this? That’s what I love about meal prepping—once you're set up, it’s easy to batch cook and have delicious, nutritious food ready for the week. This way, you avoid the temptation of unhealthy, quick snacks when you're hungry. So here’s the recap of what we made today: Breakfast: Mini Crustless Quiches Ingredients: 12 eggs Salt and pepper 3 slices of cooked bacon (crispy) Steamed broccoli Cheddar cheese slices (2-3) Instructions: Blend the eggs with salt and pepper. Add cooked bacon, broccoli, and cheddar cheese. Pour the mixture into silicone muffin molds. Bake at 350°F until set (about 15-20 minutes). Store in the fridge for an easy grab-and-go breakfast. Lunch/Dinner: Mexican-Style Chicken Thigh Bake Ingredients: Chicken thighs Kosher salt and pepper Sugar-free enchilada sauce Pepper jack cheese Instructions: Season chicken thighs with salt and pepper. Pour enchilada sauce over the chicken, ensuring it's well coated. Top with pepper jack cheese. Bake at 350°F for 30-40 minutes until cooked through. Lunch/Dinner: Asian-Inspired Beef and Broccoli Ingredients: Sliced beef ½ cup soy sauce Fresh ginger (sliced) Rice wine vinegar (2 capfuls) Sesame oil (2 tbsp) Salt, pepper, sesame seeds (optional) Steamed broccoli Mix soy sauce, ginger, vinegar, sesame oil, salt, and pepper to make a marinade. Toss sliced beef and broccoli in the marinade. Spread on a sheet pan lined with nonstick foil. Bake at 450°F for about 15-20 minutes until beef is cooked to your preference. Dessert: Sugar-Free Blueberry Lemon Cheesecake Bites Ingredients: 1 block of cream cheese (softened) Zest and juice of 1 lemon ¼ cup allulose 1 egg Blueberries (as many as you like) Instructions: Mix softened cream cheese with lemon zest, lemon juice, and allulose. Add in an egg and beat until smooth. Fold in blueberries. Pour into silicone molds and bake at 325°F for 10-15 minutes until set. Let cool and refrigerate for a quick dessert or snack. By doing this batch cooking, you’re all set for breakfast, lunch, dinner, and even a sugar-free dessert for the week. Eating this way—focusing on whole foods, plenty of protein, good fats, and some fiber—will keep you feeling satisfied and help fuel your daily activities, whether that’s a workout, work, or time spent with family. So remember, my friends, the goal is to make life easier, not harder. Batch cooking saves time, reduces stress, and keeps your nutrition on point. See you next time on Lean and Clean with Fitness Chef Christine! Stay strong, stay healthy, and keep moving forward! Do you have an idea for a new episode ?   Please send emails to me [email protected] Purchase JUICE PLUS https://christinestrzepek.juiceplus.com/us/en-us Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067   Join my free groups Macros and Movement FREE group https://www.facebook.com/groups/menopausemacrosandmovement/   Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/ https://fitnesschefchristine.etsy.com/listing/1470050425   Follow me 👇🏽 https://linktr.ee/Chrisnoelhealthcoach   Blessings , Chris