These are 4 healthy and easy breakfast ideas to kick start your day! So quick to meal prep, and then you won’t have to prepare breakfast for the rest of the week!
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FULL RECIPE INDIVIDUAL VIDEOS:
Chia Seed Pudding – https://youtu.be/XGzBN4fmyTw
Pancakes – https://youtu.be/UxIuff9IAYc
Egg Muffins – https://youtu.be/xImvpJMFoJE
Granola – https://youtu.be/cFLssoy7Sz4
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Our 12 Week Meal Plan – Meal Prep Cookbook is NOW Available!
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INCLUDING: Macros – Shopping Lists – Vegetarian options!!! Ask us a question in the comments =)
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CHIA SEED PUDDING
8 oz MASON JARS: http://amzn.to/2ql0CTd
This is the only protein we recommend:
https://www.fitcouplecooks.isagenix.com
Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8
INGREDIENTS:
Ingredients are to make 6 SERVINGS:
Easily double or triple the ingredients to make more!
2 (400mls/13.6 oz) cans coconut milk (or coconut cream)
2 tbsp coconut sugar
3/4 cup chia seeds
3 scoops (about 90-100g) whey powder (or vegan protein powder)
1 cup blueberries
1/2 cup raspberries
MACROS
(per serving if you divide into 6 meals)
Calories: 390
Protein: 17
Carbs: 22
Fiber: 12
Sugar: 10
Fat: 26
HOW TO STORE/REHEAT THESE
1. Meals can last in the fridge for 4 days in air tight containers. After that, freeze. Take out the night before eating and defrost in the fridge.
2. Eaten cold.
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PANCAKES
INGREDIENTS:
(to make 1 BATCH, multiply as many as you want to make!)
2 eggs
1 scoop whey powder (optional)
1 banana
1 tbls coconut oil
—MACROS— (per serving)
For the full batch (makes about 6-8 pancakes)
Calories: 461
Protein: 32
Carbohydrates: 26
Fat: 25
Fiber: 3
For half the batch (makes about 3-4 pancakes)
Calories: 230
Protein: 16
Carbohydrates: 13
Fat: 12
Fiber 1.5
HOW TO STORE/REHEAT THESE
1. Can be left in the fridge for 3-4 days.
2. After that, place in the freezer.
3. Can be eaten cold, but if you want to reheat, put in the toaster for a few seconds. (Yes, you can put in the toaster even if they are frozen.)
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EGG MUFFINS
INGREDIENTS:
12 eggs (or you can double the recipe with 24 eggs, make 2 trays and 24 muffins)
Feta
Spinach
Salt
Pepper
1 tbls coconut oil to grease tray
You can add anything you like to your eggs:
Peppers
Onions
Herbs
*YES these macros include the 1 tablespoon of coconut oil used to grease the tray
MACROS
For 1 plain muffin
Calories: 75
Fats: 6
Carbs: 0.5
Protein: 6
For 1 muffin with .5 oz of feta
Cals: 105
Fat: 9
Carbs: 1
Protein: 8
For 1 muffin with spinach:
Cals: 80
Fat: 9
Carbs: 0.6
Protein: 6.1
HOW TO STORE THESE
Store in the fridge for 4-6 days
Place in freezer for up to 3 months
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GRANOLA
INGREDIENTS:
(These ingredients will make 4 cups of granola – which is 8 servings at 1/2 cup each)
2 cups old fashioned oats/rolled oats
1 cup almonds (any nuts will work)
1 cup walnuts (any nuts will work)
1/2 cup pitted dates
1 tbls cinnamon
1/4 cup coconut oil, melted
2 tblsp honey or (agave nectar) or (maple syrup)
If you want to make a double batch, use a second tray, don’t tray to cram it all onto one!
*YES these macros include the coconut oil
MACROS
For 1/2 cup granola
Calories: 324
Fats: 20
Carbs: 27
Protein: 9
For 1/2 cup granola with 1/2 cup full fat yogurt
Cals: 419
Fat: 25
Carbs: 32
Protein: 19
HOW TO STORE THESES
Store in a air tight container like a mason jar.
It will last 2 – 3 weeks
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