Low Carb Meal Prep Recipes for Breakfast, Lunch and Dinner! - Mind Over Munch
Hey, my munchies!
I’m Alyssia, and today I am sharing 3 recipesfrom my Low Carb Meal Prep eBook:
a breakfast, a lunch, and a dinner!
Now of course, you can mix and match the meals
to suit your meal prepping life and needs.
For breakfast I’ve got a lean green smoothiebowl,
which is pretty cool because smoothies canbe challenging to do low carb.
You can totally treat this like a freezerbag, which I’ve shown before—
add kale, spinach, avocado—this is a greatway to use avocados that are going bad
or browning—almond butter, sweetener, cinnamon,and salt
to a freezer-safe plastic bag and freeze!
When you're ready to make, add to a blender withcoconut milk and blend.
You want it to be thick enough to be ableto eat with a spoon,
that’s why it’s a smoothie BOWL!
Add your favorite low carb toppings!
I used fresh berries, slivered almonds,
cacao nibs, chia seeds and coconut shreds.
So fresh and vibrant!
Thumbs up for still being able to enjoy smoothieswhile low in carbohydrates!
For lunch I’m sharing these Mediterraneanchicken drumsticks
with broccoli “tabbouleh.”
In a bowl, add avocado oil, parsley, oregano,sage, garlic powder, onion powder,
lemon juice,
and salt & pep.
Pat the drumsticks dry,
and coat thoroughly.
Marinate for 30 minutes, or up to overnight.
Add chicken to a rack on a baking sheet, andbake in the oven for 30 minutes, flip,
and then continue to bake until cooked through.
They have SO much flavor and are so easy tomake.
It’s not REALLY a tabbouleh because it doesn’tcontain the bulgur since it is low carb,
so I’m just acknowledging that before anyoneattacks me in the comments.
I KNOW!
It’s not a true tabbouleh.
Call it whatever you want.
In a large mixing bowl, add broccoli rice,cauliflower rice, chopped cucumber,
chopped tomatoes, red onion, parsley, cilantro,mint, pumpkin seeds, salt & pep,
olive oil, and lemon juice.
Toss to coat!
That could not be easier, and there’s somuch flavor from simple, whole foods.
The tabbouleh pairs well with the Mediterranean-spicedchicken drumsticks
PERFECTLY, and because this is lower in carbohydrates,
we want it to be higher in fat, which is whywe chose the drumsticks
instead of breasts.
And more fat means MORE flavor!
This will also last 4 days in the fridge tomake weekdays easier!
If you’re not familiar with a low carb lifestyle,
I have a Keto 101 video that will break downwhy a high fat diet is different
and what some of the health benefits are.
It’s linked in the description box below.
For dinner I’m sharing these sriracha meatballswith spaghetti squash!
I have a spaghetti squash episode where Ishare my personal favorite way
to cook spaghetti squash, so feel free tocheck that out if you want direction there,
and it’s of course in the eBook as well.
For the meatballs, I’m combining organicground beef, sriracha, apple cider vinegar,
garlic, an egg, ground ginger, and salt & pep.
Get in there with your hands and mix to combine!
Roll into balls and place in a baking dish
and bake for 12-14 minutes.
In the meantime, you should make your sauce.
But first, you should subscribe to the channelso you can get notified every week,
and hit the bell!
Go ahead, you can do it!
I sauté minced onion in avocado oil.
Then, I add tomato sauce, sriracha, applecider vinegar, ginger paste,
and red pepper flakes.
Bring to a boil, and then turn down the heatand simmer for about 15 minutes.
Serve the cooked meatballs and sauce withthe spaghetti squash as a boat, or a dish!
I store the squash, meatballs, and sauce separately.
These will last 4-5 days in the fridge or2 months in the freezer!
I hope you enjoyed these recipes, I have anentire ebook
of low carb meal prep recipes for breakfast,lunch, dinners, and snacks,
and I have another one that’s not low carbbut it is vegetarian.
You can check them out at mindovermunch.com/ebooks,
and you can get 10% off any ebook or packageof your choice
if you use the code “MEATBALLS” at checkout.
Be sure to subscribe to the website whileyou’re there because I have a giveaway
EVERY month for my subscribers, and you’llget special notifications and recipes too.
I’ll see you next week for a brand new episode,
And remember, it’s all a matter of MindOver Munch.
That's why it's a smoothie BOWL.
Get it...?
Get it? Ya eat it with a SPOON.
Okay, sorry.
★ SUBSCRIBE for new episodes every Thursday! http://bit.ly/MindOverMunch ★ These meal prep recipes are great for breakfast, lunch and dinner on a low carb healthy lifestyle! Learn about my MEAL PREP IGNITE COURSE: https://bit.ly/2pTwvTy NEW Meal Prep Recipe eBooks: http://bit.ly/2CmyN6y 30 Day Email Kickstart Course: http://bit.ly/2ivSM5t Meal Prep eBook: http://bit.ly/2jEztdi Check out our Keto 101 episode! http://bit.ly/2pLJAkU Check out our Spaghetti Squash episode! http://bit.ly/2DX0orZ STUFF From this video: ► NUTRIBULLET: http://amzn.to/2GHZrp1 ► HOT PLATE: http://amzn.to/2rb0OUl ► RACHAEL RAY BLUE COOKWARE: http://amzn.to/2sJysCh ► LEMON JUICER: http://amzn.to/2Ez64te ► MASON JARS, 32OZ: http://amzn.to/2Dnz4lW ► RACHAEL RAY EVOO POURER: http://amzn.to/2hmAft2 ► BROWN PARCHMENT SHEETS: http://amzn.to/2C1P54A ► WIRE BAKING RACK: http://amzn.to/2FFqCQ0 ► PINEAPPLE RUBBER SPATULA: http://amzn.to/2w93OVr ► 7 CUP RUBBERMAID CONTAINER RED LID: http://amzn.to/2Ezvd6X ► BLACK CIRCLE MEAL PREP CONTAINERS: http://amzn.to/2BKAy9g GREEN SMOOTHIE BOWL 1⁄2 cup coconut milk, full-fat 3⁄4 cup kale 3⁄4 cup spinach 1⁄2 small avocado 1 Tbsp almond butter 1 Tbsp sweetener, to taste 1⁄2 tsp cinnamon 1⁄8 tsp salt MEDITERRANEAN DRUMSTICKS 8 chicken drumsticks 3 Tbsp oil 1⁄2 cup parsley, chopped 2 Tbsp dried oregano 2 tsp dried sage 2 tsp garlic powder 2 tsp onion powder juice of 1 lemon 1⁄2 tsp salt 1⁄4 tsp black pepper Preheat oven to 375°F (190°C). Pat chicken dry with towel. Mix oil and spices together, then coat drumsticks completely. Marinate for 30 minutes, or overnight if preferred. Add chicken to a wire rack on a baking sheet and bake for 45 minutes, until cooked through to 165°F (75°C). If you don’t have a rack, place chicken on a lined baking sheet and cook 30 minutes, flip. Bake another 15-30 minutes, until cooked through. TABBOULEH 2 cups broccoli rice 1 cup cauliflower rice 1 cup cucumber, chopped 3⁄4 cup cherry tomatoes, quartered 1 cup (150g) red onion, chopped 1 cup parsley, chopped 1⁄2 cup cilantro, chopped 1⁄4 cup mint, chopped 1⁄2 cup pumpkin seeds salt & pepper, to taste 3 Tbsp extra virgin olive oil juice of 1 lemon Whisk olive oil and lemon juice together. Add everything to the mixture and toss to coat. Season to taste with salt and pepper. SRIRACHA MEATBALLS 1 lb ground beef 2 Tbsp sriracha 1 Tbsp apple cider vinegar 3 cloves garlic, minced 1 egg 1⁄2 tsp ground ginger 1⁄2 tsp salt 1⁄4 tsp black pepper Preheat oven to 450°F (230°C). Mix meatball ingredients together until well combined. Roll into balls. I use a 4-tsp cookie scoop to make it easier and for size consistency. Place in glass baking dish and bake for 12-14 minutes. Serve with sauce and a base of your choice! SAUCE 1 Tbsp oil 1⁄4 cup onion, minced 11⁄2 cups tomato sauce 2 Tbsp sriracha 2 Tbsp apple cider vinegar 1⁄4 tsp ginger paste red pepper flakes, to taste chopped cilantro as garnish Sauté onion in oil. Add other ingredients. Bring to a boil, then reduce to a simmer for 15 minutes. Garnish with cilantro and chili flakes. Serve with meatballs. ☺ Connect with me! ☺ ☮ Instagram: http://instagram.com/mindovermunch ☮ Snapchat: alyssiasheikh ☮ eBooks: http://www.mindovermunch.com/ebooks ☮ YouTube: https://www.youtube.com/user/MindOverMunch ☮ Twitter: https://twitter.com/MindOverMunch ☮ Facebook: https://www.facebook.com/mindovermunch ☮ Pinterest: http://www.pinterest.com/mindovermunch ☮ Website: http://www.mindovermunch.com ★ If you’d like to support our channel directly to help us continue to create great content, check out our Patreon page and consider becoming a patron of the channel. We offer exclusive rewards to thank our patrons! ★ ☯ Patreon: https://www.patreon.com/mindovermunch?ty=h ☯ DISCLAIMER The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.