notyouraveragemealprep

[notyouraveragemealprep]

Broccoli Mac & Cheese

$16.56 Recipe / $2.76 Serving

Ingredients:

1/2 a box (250 grams) of Catelli® Ready-Cut Macaroni Pasta, 500 g - $0.14

2 packets Tre Stelle Shredded Deluxe Mozzarella - $1.66

1 serving (175 grams) Our Finest Fat Free Plain Greek Yogurt - $0.18 (depending on your macros you can buy a different percentage fat, and it is the same price. I use greek yoghurt for Yoghurt Breakfast Bowl and Easy Cauliflower and Chicken Masala)

4 cans Great Value Chunk Light Tuna - $0.78

1 bag Great Value Frozen Cut Broccoli - $0.33

4 grams Keen's Genuine Double Superfine, Dry Mustard

https://pubmed.ncbi.nlm.nih.gov/29806738/

Directions:

Cook your pasta for however long your box says to

At the same time, add the entire bag of frozen broccoli in a separate pot or skillet defrost/cook. Once cooked add 4 grams of mustard powder.

Drain the pasta, and put it back into the pot

Add in your mozzerella cheese, and greek yoghurt

Mix until it’s melted

Drain tuna cans and add in with broccoli and mix together

[notyouraveragemealprep]

Sweet and Sour Chicken

$20.47 Recipe / $3.41 Meal

Ingredients:

Boneless Skinless Chicken Breasts - $1.67 (Walmart have 1 for $11 or 2 for $20)

2 Red Bell Peppers - $0.48

1 Golden Jumbo Pineapple - $0.66

1 bag Great Value Frozen Cut Broccoli - $0.33

50 grams Great Value Sesame Seeds - $0.11

4 grams Keen's Genuine Double Superfine, Dry Mustard

https://pubmed.ncbi.nlm.nih.gov/29806738/

Sauce

1 can Great Value Tomato Sauce - $0.16

1:1 ratio of Apple Cider Vinegar: Low Sodium Soy Sauce

Directions:

Dice pineapple, red bell peppers and chicken breasts into chunks

Set a nonstick skillet on high heat and spray with a little  olive oil.  Add the pineapple chunks and sear until the edges are caramelized and brown. 

Remove the pineapple from the skillet and place in a bowl to be used later. 

Place the skillet back on the heat and cook the chicken

At the same time, add the entire bag of frozen broccoli in a separate pot or skillet defrost/cook. Once cooked add 4 grams of mustard powder.

Mix together the ingredients for the sauce.  Set aside.

Once the chicken is ready, toss in the pineapple, red bell peppers, broccoli and add in the sauce

Add the sesame seeds to the skillet, reduce the heat to medium-low to let simmer and fold everything together to ensure every piece is coated with sauce and sesame seeds.

[notyouraveragemealprep]

Thai Mango Popcorn Chicken

$19.57 Recipe / $3.26 Meal

Basic ‘Popcorn Chicken’ Ingredients:

Boneless Skinless Chicken Breasts - $1.67

60g Quaker Quick Oats - $0.03

150g Burnbrae Farms Naturegg Simply Egg Whites - $0.12

2 Great Value Extra Large Eggs - $0.08

4C Panko Plain Japanese Style Bread Crumbs - $0.33

Additional ‘Thai Mango Salad’ Ingredients:

2 Red Bell Peppers - $0.48

2 Red Mangoes - $0.49

1 Jalapeño Pepper - $0.06

Directions:

Set oven to 420F.

Cut chicken breasts into small pieces

Blend 60g oats into a fine powder and cover the chicken pieces with oat powder

Blend 2 eggs and 150g liquid egg whites

In two separate bowls, add the egg mix to one bowl and panko crumbs to the other.

Dip the chicken piece in the egg mixture. Lightly drop the chicken piece into the panko crumbs and with the other hand coat the coat them.Place the chicken pieces on a baking baking sheet. Repeat until all of the chicken pieces have been covered.

Bake in the oven for 20 minutes.

While the chicken is cooking, cut the red bell peppers, mangoes and jalapeno pepper into fine pieces and place into a separate bowl.

Check the chicken pieces have cooked all the way through by cutting the largest piece with scissors

After adding the popcorn chicken to your meal prep containers, garnish with the thai mango salad

[notyouraveragemealprep]

Bodybuilder Mac & Cheese

$13.24 Recipe / $2.21 Serving

Ingredients:

1/2 a box (250 grams) of Catelli® Ready-Cut Macaroni Pasta, 500 g - $0.14

1 packet Tre Stelle Shredded Deluxe Mozzarella - $0.83

2 servings (250 grams) Great Value 1% Cottage Cheese - $0.28

1 serving (175 grams) Our Finest Fat Free Plain Greek Yogurt - $0.18 (depending on your macros you can buy a different percentage fat, and it is the same price. I use greek yoghurt for Yoghurt Breakfast Bowl and Easy Cauliflower and Chicken Masala)

4 cans Great Value Chunk Light Tuna - $0.78

Directions:

Cook your pasta for however long your box says to

Drain the pasta, and put it back into the pot

Add in your mozzerella cheese, cottage cheese and greek yoghurt

Mix until it’s melted

Drain tuna cans and add in as much as needed to make 30-50 grams of protein per meal

[notyouraveragemealprep]

Chicken Taco Bowl

$19.74 Recipe / $3.29 Meal

Ingredients:

Boneless Skinless Chicken Breasts - $1.83 (Walmart have 1 for $11 or 2 for $20)

1 White Onion - $0.07

1 Garlic - $0.03

1 can Great Value Black Beans - $0.15

1 can Great Value Diced Tomatoes - $0.16

2 Peppers, Green Bell - $0.57

1 can Great Value Thick'n Chunky Hot Salsa - $0.47

Directions:

1. Pressure cook chicken breasts on high for 20 minutes, followed by a natural release until you’re ready to add it to the rest, then quick release with whatever pressure remains.

2. Slice the onion and garlic and chop up the peppers

3. Set a nonstick pan on medium-high heat.  Once hot, toss in oil, garlic and onion. Cook until the onions are softer and brown and slightly translucent, then remove from the pan

4. Use two forks to shred the chicken

5. Add the chicken, peppers, black beans and diced tomatoes and fold everything together.  (TIP: drain the black beans and diced tomatoes before, this will reduce the cooking time by reducing the amount of liquid) Reduce the heat to a simmer, then cook off the liquid for a little longer

6. Add the can of salsa and allow to slightly cool off the heat to thicken.

[notyouraveragemealprep]

Easy Taco Meat with Tortilla Chips

$8.72 Recipe / $2.91 Meal

Basic ‘Taco Meat’ Ingredients:

1 White Onion $0.14

1 Garlic - $0.06

450 grams Your Fresh Market Extra Lean Ground Beef - $1.83 (NOTE: They only had this size beef mince available this week. Typically I will use 800g. If you’d like to make it cheaper and aren’t concerned about the increased calories/fat opt for higher fat ground beef)

1 can Great Value Tomato Sauce - $0.32 (This is interchangeable with Great Value Tomato Paste)

Additional Ingredients (IIFYM): not included in price

150 grams Great Value Multigrains Tortilla Chips - $0.37 (The remainder of the bag can be used as a macronutrient buffer food on days when you have carbohydrates left)

Directions:

Slice the onion and garlic

Set a nonstick pan on medium-high heat.  Once hot, spray with oil, and toss in the garlic and onion. Cook until the onions are softer and brown and slightly translucent, then remove from the pan

Add the meat to the skillet and chop it up as it cooks.

Once the ground beef is mostly cooked, add tomato sauce. Reduce the heat to a light simmer, then cover and cook for a little longer, then allow it to slightly cool off the heat  to thicken

Add taco meat it to your meal prep containers and garnish with tortilla chips

[notyouraveragemealprep]

Frank’s Popcorn Chicken

$16.40 Recipe / $2.05 Meal

Basic ‘Staple’ Ingredients:

Boneless Skinless Chicken Breasts - $1.38

60g Quaker Quick Oats - $0.03

150g Burnbrae Farms Naturegg Simply Egg Whites - $0.09

2 Great Value Extra Large Eggs - $0.06

4C Panko Plain Japanese Style Bread Crumbs - $0.25

1 bag Great Value Extra Fine Whole Green Beans - $0.25

Directions:

Set oven to 420F.

Cut chicken breasts into small pieces

Blend 60g oats into a fine powder

Blend 2 eggs and 150g liquid egg whites

Cover the chicken pieces with oat powder

In two separate bowls, add the egg mix to one bowl and panko crumbs to the other.

Season the panko crumbs with Franks Original Seasoning Blend

Dip the chicken piece in the egg mixture. Lightly drop the chicken piece into the panko crumbs and with the other hand coat the coat them.Place the chicken pieces on a baking baking sheet. Repeat until all of the chicken pieces have been covered.

Bake in the oven for 20 minutes.

Check the chicken pieces have cooked all the way through by cutting the largest piece with scissors

Garnish meal prep containers with green beans before placing cooked popcorn chicken

[notyouraveragemealprep]

Tex-Mex Tortilla Chips

$17.30 Recipe / $2.88 Meal

Basic ‘Taco Meat’ Ingredients:

1 White Onion $0.13

1 Garlic - $0.03

800 grams Extra Lean Ground Beef - $1.83 (If you’d like to make it cheaper and aren’t concerned about the increased calories/fat opt for higher fat ground beef)

1 can Great Value Tomato Paste - $0.16

Addition ‘Tex-Mex’ Ingredients:

1 can Great Value Canned Black Beans - $0.15

1 can Great Value Whole Kernel Corn (this was unavailable at Walmart this week so I had to buy a more expensive brand, which was accounted for in the price) - $0.25

1 packet Great Value Natural Sliced 3 Pepper Blend - $0.33

100 grams Great Value Multigrains Tortilla Chips - $0.12 (The remainder of the bag can be used as a macronutrient buffer food on days when you have carbohydrates left)

Directions:

Slice the onion and garlic

Set a nonstick pan on medium-high heat.  Once hot, spray with oil, and toss in the garlic and onion. Cook until the onions are softer and brown and slightly translucent, then remove from the pan

Add the meat to the skillet and chop it up as it cooks.

Once the ground beef is mostly cooked, add tomato paste, black beans, sweet corn and peppers and fold everything together.  (TIP: drain the black beans and diced tomatoes before, this will reduce the cooking time by reducing the amount of liquid) Reduce the heat to a light simmer, then cover and cook for a little longer, then allow it to slightly cool off the heat  to thicken

Garnish with tortilla chips once you’ve added it to your meal prep containers

[notyouraveragemealprep]

Pepperoni Pizza Quiche

$17.19 Recipe / $2.87 Meal

Basic ‘Staple’ Ingredients:

1 bag Great Value Natural Broccoli Florets -  $1.05

1 carton Burnbrae Farms Naturegg Simply Egg Whites - $0.83

1 can Great Value Tomato Paste - $0.16

1 packet Tre Stelle Shredded Deluxe Mozzarella - $0.83

Optional Ingredients (not included in price)

Pepperoni Slices

5g Keen's Genuine Double Superfine, Dry Mustard

https://pubmed.ncbi.nlm.nih.gov/29806738/

Directions:

Preheat oven to 450 degrees F.

Add frozen broccoli to stove top pan medium-high heat and cook until they start to soften

Drain broccoli and mix in 1 gram of mustard powder for every 200 grams of broccoli

Spray your glass meal prep containers (glass) with EVOO and add your broccoli to it.

Then add your egg whites on top of the broccoli in each container

Add this to the oven for 25 minutes

Once done, take out, add your tomato paste, pepperoni slices, and shredded mozzarella. Add back into the oven for another 5-8 minutes

[notyouraveragemealprep]

Parsnip Tuna Cakes

$15.78 Recipe / $2.25 Meal

Basic ‘Staple’ Ingredients:

6 cans Great Value Chunk Light Tuna - $1.00

143 grams Bob's Red Mill Flaxseed Meal - $0.22

5 Great Value Extra Large Eggs - $0.18

1 bag Great Value Extra Fine Whole Green Beans - $0.28

Optional Ingredients (IIFYM dependent):

1 bag Parsnip - $0.57

Directions:

Dice parsnips and cook in the instant pot for 10 minutes

While parnsnip are cooking add all your ingredients into the bowl - tuna, eggs, and flaxseed meal. Add parsnip once cooked

Give those a mix and shape into cakes

Place on a baking pan either lined with parchment paper or EVOO spray

Bake for 350F/ for 20 minutes

Flip them over and bake for 10 minutes

When ready, prep the green beans, then add the tuna cakes

[notyouraveragemealprep]

Easy Cauliflower and Chicken Masala

$21.24 Meal / $2.66 Serving

Ingredients:

Boneless Skinless Chicken Breasts - $1.38

1 White Onion - $0.09

1 Garlic - $0.02

Nub of Ginger - $0.05

1 packet TATA SAMPANN Garam Masala - $0.06

2 bags Great Value Cauliflower Florets - $0.67 

1 can Great Value Chick Peas - $0.11

1 can Great Value Tomato Sauce - $0.15

175 grams LIBERTÉ Greek Plain 5% MF Yogurt - $0.14 (depending on your macros buy a different percentage fat, it is the same price. I will buy a higher fat next time as the calories are a bit too low for me in this meal. I use the yoghurt for breakfasts also)

Steps:

Dice the onion and garlic, and grate the ginger

Dice the chicken into pieces

Set a nonstick pan on medium-high heat. Once hot, toss in oil and add in the chicken pieces. Cook until done and remove from the pan.

Add in the onion, garlic and ginger. Cook until the onions are softer and brown and slightly translucent,

Add the spice mix and continue to sauté for a bit longer. Move everything around the pan to cover them in the spice mix.

Add the frozen cauliflower florets to the pan with the aromatics and spices, and continue to sauté until the cauliflower has thawed through and are completely coated in spices.

Add the tomato sauce, and drained chicken pieces and chickpeas to the pan. Stir to combine, then allow them to simmer over medium-low heat, stirring occasionally, for about 15 minutes.

After the sauce has simmered for 15 minutes, turn off the heat and stir in the greek yoghurt.

[notyouraveragemealprep]

Chili Con Carne Nachos

$14.75 Recipe / $2.46 Serving

Basic ‘Staple’ Ingredients:

1 White Onion $0.12

1 Garlic - $0.03

800 grams Extra Lean Ground Beef - $1.83 (If you’d like to make it cheaper and aren’t concerned about the increased calories/fat opt for higher fat ground beef)

1 can Great Value Tomato Paste - $0.16

1 can Great Value Canned Black Beans - $0.15

1 can Great Value Diced Tomatoes - $0.16

Optional Ingredients (IIFYM dependent):

100 grams Doritos Flamin' Hot Nacho Tortilla Chip - $0.23 (The remainder of the bag can be used as a macronutrient buffer when you have carbohydrates left)

Steps:

Slice the onion and garlic

Set a nonstick pan on medium-high heat.  Once hot, toss in oil, garlic and onion. Cook until the onions are softer and brown and slightly translucent, then remove from the pan

Add the meat to the skillet and chop it up as it cooks.

Once the ground beef is mostly cooked, add tomato paste, black beans and diced tomatoes and fold everything together.  (TIP: drain the black beans and diced tomatoes before, this will reduce the cooking time by reducing the amount of liquid) Reduce the heat to a light simmer, then cover and cook for a little longer, then allow it to slightly cool off the heat  to thicken.

Garnish with doritos once you’ve added it to your meal prep containers

[notyouraveragemealprep]

Chicken Taco Bowl

$17.90 Recipe / $2.56 Meal

Ingredients:

Boneless Skinless Chicken Breasts - $1.43 (Walmart have 1 for $11 or 2 for $20)

1 White Onion - $0.13

1 Garlic - $0.05

1 can Great Value Black Beans - $0.12

1 can Great Value Diced Tomatoes - $0.14

1 packet Great Value Natural Sliced 3 Pepper Blend - $0.28

1 can Great Value Thick'n Chunky Hot Salsa - $0.41

Directions:

1. Pressure cook chicken breasts on high for 20 minutes, followed by a natural release until you’re ready to add it to the rest, then quick release with whatever pressure remains.

2. Slice the onion and garlic

3. Set a nonstick pan on medium-high heat.  Once hot, toss in oil, garlic and onion. Cook until the onions are softer and brown and slightly translucent, then remove from the pan

4. Use two forks to shred the chicken

5. Add the chicken, frozen peppers, black beans and diced tomatoes and fold everything together.  (TIP: drain the black beans and diced tomatoes before, this will reduce the cooking time by reducing the amount of liquid) Reduce the heat to a simmer, then cook off the liquid for a little longer

6. Add the can of salsa and allow to slightly cool off the heat to thicken.

[notyouraveragemealprep]

Broccoli Pizza Quiche

$16.99 Recipe / $2.83 Meal

Ingredients:

1.5kg Great Value Natural Broccoli Florets -  $0.90

1kg Burnbrae Farms Naturegg Simply Egg Whites - $0.83

1 can (369mL) Great Value Tomato Paste - $0.16

1 packet Great Value 3 Cheese Shreds - $0.95

Optional Ingredients

5g Keen's Genuine Double Superfine, Dry Mustard

https://pubmed.ncbi.nlm.nih.gov/29806738/

Directions:

1.Preheat oven to 450 degrees F. 

2. Add frozen broccoli to stove top pan medium-high heat and cook until they start to soften

3. Spray your glass meal prep containers (glass) with EVOO and add your broccoli to it. 

4. Then add your egg whites on top of the broccoli in each container 

5. Add this to the oven for 25 minutes.(NOTE: next time I will only cook for 20 minutes) 

6. Once done, take out, add your pasta sauce and light shredded mozzarella. Add back into the oven for another 8 (NOTE: next time I will only put it back in for another 3-5 minutes)

[notyouraveragemealprep]

Healthy Popcorn Chicken

$13.42 Recipe / $2.24 Meal

Ingredients:

Boneless Skinless Chicken Breasts - $1.67 (Walmart have 1 for $11 or 2 for $20)

60g Quaker Quick Oats - $0.03

150g Burnbrae Farms Naturegg Simply Egg Whites - $0.12

2 Great Value Extra Large Eggs - $0.08

4C Panko Plain Japanese Style Bread Crumbs - $0.33

Steps:

Set oven to 420F.

Cut chicken breasts into small pieces

Blend 60g oats into a fine powder

Blend 2 eggs and 150g liquid egg whites

Cover the chicken pieces with oat powder

In two separate bowls, add the egg mix to one bowl and panko crumbs to the other.

Season the panko crumbs with herbs and spices of choice

Dip the chicken piece in the egg mixture. Lightly drop the chicken piece into the panko crumbs and with the other hand coat the coat them.Place the chicken pieces on a baking baking sheet. Repeat until all of the chicken pieces have been covered.

Bake in the oven for 20 minutes.

Check the chicken pieces have cooked all the way through by cutting the largest piece with scissors

[notyouraveragemealprep]

Egg White Oatmeal

$2.80 Serving

Basic ‘Staple’ Ingredients:

Quaker Quick Oats - $0.30

Burnbrae Farms Naturegg Simply Egg Whites - $1.49

Additional Ingredients (IIFYM dependent):

Great Value Ground Cinnamon - $0.08

Great Value Cultivated Blueberries - $0.93 (NOTE: If you buy the larger bag of Great Value Frozen Cultivated Blueberries it reduces the serving cost - $0.88)

Steps

1. Measure out 90 grams of quick oats and 300 grams of liquid egg whites in a bowl

Mix together and put in the microwave for 1 minute 

While that is cooking measure out 140 grams of frozen blueberries in a separate bowl 

Mix egg white oatmeal thoroughly. The egg whites will cook quicker on the outside so make sure you mix that in well. Microwave for another 30 seconds

Mix again thoroughly. Again, make sure you get the egg whites around the edges otherwise you will get scrambled egg white oatmeal. Microwave for another 30 seconds 

Mix thoroughly. Microwave for another 30 second 

Once you are able to mix it together and there is no liquid at the bottom of the bowl it's done. (NOTE: on occasion I will need to put it back in the microwave for another 10-20 seconds if I wasn't precise with measuring the liquid egg whites) 

Add 3-6 grams of cinnamon and mix together. 

Add the frozen blueberries

[notyouraveragemealprep]

Easy Cauliflower and Chicken Masala

$24.14 Meal / $3.02 Serving

Ingredients:

Boneless Skinless Chicken Breasts - $1.83

1 White Onion - $0.18

1 Garlic - $0.06

Nub of Ginger - $0.05 (I didn’t prep these like I normally do so didn’t use as much as normal and therefore isn’t as tasteful as normal)

1 packet TATA SAMPANN Garam Masala - $0.06

1 bag Great Value Cauliflower Florets - $1.00 (NOTE: Because of the large chicken breasts I was able to get I had to split the meals up more, this usually makes six or seven servings. Because I had to make 8 servings due to the high amount of protein there wasn’t enough volume to the meals. Next time I will try one or two more bags)

1 can Great Value Chick Peas - $0.11

1 can (680mL) Great Value Tomato Sauce - $0.15

175 grams Our Finest Fat Free Plain Greek Yogurt - $0.14 (depending on your macros buy a different percentage fat, it is the same price. I will buy a higher fat next time as the calories are a bit too low for me in this meal. I use the yoghurt for breakfasts also)

Steps:

Dice the onion and garlic, and grate the ginger. (I didn’t do it like this in this recipe, I usually do)

Set a nonstick pan on medium-high heat.  Once hot, toss in oil, and all three ingredients. Cook until the onions are softer and brown and slightly translucent, 

Add the spice mix and continue to sauté for a bit longer. Move everything around the pan to cover them in the spice mix.

Add the frozen cauliflower florets to the pan with the aromatics and spices, and continue to sauté until the cauliflower has thawed through and are completely coated in spices.

Dice the chicken into pieces (I will do this in the instant pot next time to save time, I realized this halfway through I should have done this.)

Add the drained chickpeas, tomato sauce to the pan. Stir to combine, then allow them to simmer over medium-low heat, stirring occasionally, for about 15 minutes. 

After the sauce has simmered for 15 minutes, turn off the heat and stir in the greek yoghurt.