#justgetfitovernightoats

[justgetfitnikki]

View this post on Instagram

A post shared by Nikki: Nutrition Coach + Personal Trainer (@justget.fit)

3 Overnight Oats recipes high in protein + perfect for meal preps!There's even a dairy free/vegan option. I used @womensbest vegan protein, collagen and a couple other simple ingredients to include variety in my breakfasts. Don't forget to save this video for your prep ↗️ . Overnight oats are one of my favourite breakfast/snack recipes to make because it takes less than 4 minutes to make them for bae and I. . If you want to make your oats sweet you can add: maple syrup, honey or Agave. More recipes #justgetfitovernightoats . Want more recipes? Like ♥ this video 🤗. ❔Overnight oats questions?👇 . . . . #womensbest #protein #overnightoats #oatmeal #veganrecipes #dairyfree #collagen (at Vancouver, British Columbia)

[mealprepster]

Is your target calories intake goal approx. 2000 kcals?! This wonderful prep is perfect for you! Prepped by the chicka 👩‍🍳 @justget.fit . 4 day prep for 👧 👦 M1. Overnight oats (recipe #justgetfitovernightoats) M2. Frittata with kale, onions, mushrooms and bell peppers M3. Turkey sliders with side salad M4. Beef burgers with cheese, green beans (cuz they just like fries right? 😂 ya right) M5. 30 g oatmeal M6. Zoodles (zucchini noodles) with whole grain pasta and grilled chicken Meals prepped based on our schedules and training and social commitments. Not all food show ☝️. My meals total approx. 2000 Cals. - 🤘 Tag #mealprepster or @mealprepster for a chance to get featured! http://ift.tt/2gM9CwH

[justgetfitnikki]

60 minute meal prep! 🔸M1: 1 egg, 3 egg whites with avocado toast using protein bread and topped with chia seeds and sweet chili sauce 🔸 M2: #justgetfitovernightoats with rolled oatmeal, 2% Greek yogurt, unsweetened almond milk, 1 Tbsp. peanut butter and frozen raspberries 🔸M3: 2 mini burgers #justgetfitnakedburgers with lettuce, tomatoes, onions, ketchup and mustard and cucumber 🔸M4: zoodle soup with onions, garlic, mushrooms, tomatoes (made daily) with baked chicken meatballs 🔸Snacks: 2% cottage cheese, 1 protein shake, 1.3 oz almonds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some weeks I prefer to consume most of my carbs post workout like 👆. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Meal prep question? 👇 Ask away! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't forget to check your inbox this afternoon to see: 🔹 my low carb vegan stir fry recipe 🔹what ingredients I always have in my fridge/freezer and pantry ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #postworkoutmeal #lowcarb @justget.fit #overnightoats #caloriecounting #highproteinlowcarb #intermittentfasting #mealprep #zoodles #lowcarb #eeeeeats (at Vancouver, British Columbia)

[justgetfitnikki]

Tired of the same boring breakfast? Try one of these! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥄Overnight Oats: 40 g rolled oats 1 tsp chia seeds 1 tsp unsweetened shredded coconut 1/2 c unsweetened almond milk 150 g plain Greek yogurt 3/4 fresh persimmon More ideas: #justgetfitovernightoats ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥑Avocado Toast: 2 slices Silver Hills Squirrly Bread 100 grams avocado 2 free range eggs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥞Protein Pancakes: 1 tsp. baking powder 2 eggs 1 medium banana 1 scoop vanilla protein powder olive oil spray ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Blend all the ingredients together. 2. Lightly spray pan and heat on medium. 3. Pour batter onto pan. Make your pancakes as big or as small as you want! 4. When the edges of the pancake are no longer wet and shiny and there are bubbles forming in the middle of the pancake, flip them over and cook the other side until golden brown. (1-2 minutes) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍳Turkey Bacon Frittata: This recipe will be sent out to subscribers Thursday ♥. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'll be sharing another one of these in a couple weeks 🤗. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #breakfastideas #mealprepper #frittata #turkeybacon #proteinpancakes #avocado #avocadotoast #healthyfats #overnightoats (at Vancouver, British Columbia)

[justgetfitnikki]

View this post on Instagram

A post shared by Nikki: Nutrition Coach + Personal Trainer (@justget.fit)

Prancing into the week like 💃🏽! Did this basic 80 min. meal prep to get ready for the week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸#justgetfitovernightoats with oats, Greek yogurt, cinnamon + raspberries 🔸 Naked mini chicken burgers 🍔 #justgetfitnakedburgers. 🔸 Chicken meatballs + chopped veggie soup boxes so we can make fresh soup every night using @lizhwangbo recipe ♥ 🔸 I'll be cooking 2 eggs every morning for my avocado 🥑 toast with cream cheese, chia seeds and chili sauce (recipe on @justgetfitfood) 🔸 snacks include a banana 🍌 and protein shake 1900 calories per day ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Second last day to just my free 7 day challenge to help you reach your goals. Click the following # for full details on my #justgetfitchallenge ♥. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have those of you participating learned anything about your eating habits via tracking? 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mealprep #caloriecounting #mealpreponfleek #mealideas #mealprepmonday #foodprepping #mealprepmondays #mealpreplife #eeeeeats (at Vancouver, British Columbia)

[justgetfitnikki]

Overnight oats are one of my favourite things to prep. They make a great breakfast or snack and if you use glass jars you can easily remove the lid and heat them up too! I love that I can make easily make 4 different varieties in under 5 minutes and they don't require any cooking. They're also easy to modify if you're: 🔸vegan 🔸dairy free 🔸gluten free 🔸allergic to nuts 🔸trying to lose weight 🔸trying to gain weight. 🔸trying to maintain your weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not sure where to start? I’ll be sending out a “Overnight Oats for Everyone” PDF with ingredients, ideas and recipes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll also include the link to the “One week 1500 + 1700 meal prep plan” with recipes and snack ideas in case you missed that. Subscribe via the link in my bio to receive your copy this Sunday, 7PM PST ⌚. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #justgetfitovernightoats #mealplanning #whatieat #foodprep#mealprepsunday #mealpreps#mealprepmonday #mealprepping#foodprepping #mealprepideas#mealideas #tupplife #foodgawker #foodpreparation #foodprepsunday #whatsonmyplate #buzzfeedfood #overnightoats#easybreakfast #veganbreakfast (at Vancouver, British Columbia)

[justgetfitnikki]

When you're 🥑 be judgin you 😒. 1 hour meal prep details below. . M1: 2 slices of @silverhillsbakery sprouted bread with avocado, micro greens and 2 sunny-side up eggs . M2: Overnight oats (basic recipe: #justgetfitovernightoats): 0% plain Greek yogurt, quick oats, unsweetened almond milk, crunchy PB, frozen peaches (I add them to the jar the night before) and 1 @optimumnutrition shake on the side . M3: Burrito Bowl #justgetfitburritobowl details to come next week . S1: baby carrots + 1 pepper . S2: 1/2 cup egg whites + spinach . S3: 1 cup frozen grape tomatoes . S4: Gingeraid Kombucha from @gtskombucha . Meal prep breakdown: my 1 hour of prep time included making 10 burrito bowls for my man and I (Sunday-Thursday), 4 overnight oat jars, packing my grapes, carrots and cooking 2 sets of sunny side eggs for Monday and Tuesday (I cook them perfectly so the yokes are still runny when added to my avocado toast the following days. I cook my S2 before bed and prepped more eggs for avocado toast later in the week. . SOURCES of PROTEIN: ony 21 grams of my 147 grams of protein is from chicken. The rest of my protein is from eggs, egg whites, Greek yogurt, whey, black beans, sprouted bread (12g!) and cheese. . ❔Meal prep questions, put em' in the comments! 😊⬇ . #womenshealth (at Vancouver, British Columbia)

[justgetfitnikki]

Cut my calories to 2500 for the first week of my cut. This 4 ½ day meal prep took 1h40m to do with bae chopping veggies for me 🤗. We could have been quicker but I really wanted cabbage...which simply meant I got ready to go to the movies while I waited for it to cook #TeamALwaysMultitasking. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn to prep? Get my FREE meal prep Ebook by clicking the link in my bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ M1: 5 egg whites, 1 egg M2: #justgetfitovernightoats : Rolled oats, unsweetened almond milk, walnuts, cinnamon, frozen raspberries M3: Protein shake, water, Greek yogurt, peanut butter, spinach M3: 1 large grapefruit M4: Grilled chicken breast, ½ a large cucumber, 1 bell pepper M5: Ground chicken with sautéed onions + tomatoes, sautéed cabbage, brown rice + spinach (added at each meal) M6: Canned tuna with tomatoes, brown rice, spinach, balsamic vinegar and olive oil M7: Cheese + almonds/cashews Water 4-6 litres depending on training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mealprep #caloriecounting #mealpreponfleek #mealplan #whatieat #foodprep #foodprepping#mealprepmaster #mealprepsunday#mealprepdaily #mealprepmonday#mealprepideas #mealplanning #wholefoods#mealprepaddict #howtomealprep#thefoodpreplife #mealprepandchill#foodprepper #whatiate #eatyourcolors#videorecipe #healthyfoodshare#mealpreprecipe #mealplanideas #thenewhealthy#intuitiveeating #healthyfoodideas (at Vancouver, British Columbia)

[justgetfitnikki]

On average I spend ~$60-100 CAD ($46-77 USD) for 7 days worth of food. Some people think that's super expensive but the truth is, eating out is what actually takes a toll on your wallet + health. Invest in yourself and check out my money savings tips 👇! . 🔸 Make a list based on what you're cooking, this keeps you from throwing out those green beans that looked so delicious but didn't fit your prep plans. . 🔸Buy veggies that are in season and/or local they're usually cheaper! . 🔸Shop the frozen section! Buying fruit and veggies out of season adds up. Frozen produce contain a lot of nutrients because they are picked at their peak. Most produce is picked before its ripe to take into account shipping time. . 🔸Buy in bulk! Sometimes buying in bulk can be a lot cheaper. You can even freeze extra meat for the following week. Just remember to date it and check your freezer before you shop next time. . 🔸Don't over prep! Unplanned adventures or cravings can result in you throwing out prepped meals. . 🔸Keep it simple. For example, Overnight oats are a super quick, cheap and delicious meal prep breakfast that can cost you less than $1. (recipe 👉#justgetfitovernightoats) . 🔸Prep what you can. Even prepping just a couple meals or snacks will save you time, money and a couple hundred calories for sure! . Still think it's expensive? The average lunch in North America costs $6-12. That's $30-$60 dollars a week. Plus your coffee, treats and don't forget about breakfast & dinner! . It is completely possible to make prepping affordable. Sometimes it just takes a little time and creativity! Some weeks I can feed bae and I both for $75-100 CAD($58-78 USD) a week. That's less than $5 dollars US a day. . . . . . #mealprep #mealpreplife #mealprepideas#eeeeeats #mealprepsunday#mealprepmonday #weightloss #bbgprogress #diet  #fitgirlsguide #cleaneats #healthyeating #lowcarb #eatclean #goodeats #bbg#bbgnewbie #healthychoices#portioncontrol #mealprepideas#cleaneating #bbgprogress#bbgtransformation #toneitup #lowcarb#lowfat #bbgnewbie #foodisfuel #gainz#flexibledieting (at Vancouver, British Columbia)

[justgetfitnikki]

View this post on Instagram

A post shared by Nikki: Nutrition Coach + Personal Trainer (@justget.fit)

2 hour MEAL PREP tips👇 . Choose at least 2 of the following styles of recipes: . 🔸slow cooker recipes 🔸one pot/pan recipe #justgetfitonepanmeals 🔸overnight oats #justgetfitovernightoats 🔸omelette boxes #justgetfitomeletteboxes 🔸stir fry recipe . Snacks: stick to fresh vegetables, fruit, protein shake, bars . Your last meal/recipe can be more complicated, it just comes down to how much time you want to spend in the kitchen. I prefer to limit my preps to 2 hours or less. . Also, write a PLAN so you know what you're going to do first, second, third, etc. My plan is always based it on how long things take. Slow cooker recipes first, oven recipes second and then I normally prep breakfast and snacks while I'm waiting for everything to finish. . ❔What kind of recipes do you babes want me to share? . ❔What's YOUR best meal prep tip? . . . . . . . #mealprep #mealprepmonday #fitfood #mealprepsunday #mealprepmonday #fitspo #fbg #bbgcommunity #fatloss #caloriecounting #tiuteam #bbg #foodprep #cleaneats #macros #healthyeating #gymfood #fitnessmeals #fitmeals #weightloss #mealprepideas #fatloss #healthyeating (at Vancouver, British Columbia)

[justgetfitnikki]

Started my 5 week mini cut at 2500 calories 💪. Why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hadn't tracked my calories for over 8 months and knew I was eating a significant amount of food 🍉🍏🥕🍗🍳🍝, but wasn’t sure how much. Cutting back to 2500 was a bit of a shock to my system 😂 cue me messaging @katiecrewe to tell her I took a pregnancy test bc I was so hungry on day 2 🤣. No big news guys, I'm just a girl with a bigggg appetite! Anyhoo, the food below is 2500 calories and is for one day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸M1: 5 egg whites, 1 egg + brown rice 🔸M2: #justgetfitovernightoats: Rolled oats, unsweetened almond milk, walnuts, cinnamon, frozen raspberries + protein shake: whey blended with water, Greek yogurt, powdered peanut butter, spinach (not pictured) 🔸M3: smoked salmon with tomatoes, spinach, balsamic vinegar and olive oil (assembled at time of meal) I rotated between tuna, salmon and trout throughout the week. 🔸M4: Ground chicken with sautéed onions + tomatoes, sautéed cabbage, brown rice + spinach (added at each meal) 🔸M5: 1 large grapefruit + Grana padano cheese + almonds/cashews 🔸M6: Grilled chicken breast, ½ a large cucumber, 1 bell pepper Water 4-5 litres depending on training ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week I’m eating 2200 calories and no hunger issues. Only 3 weeks left on my mini-cut 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Any questions? Put them in the comments below. ♥ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll also be sending subscribers their free “One week 1500 + 1700 meal prep plan” with recipes and snack ideas to get plans up to 2000+ calories if necessary. You have until 7pm PST to subscribe via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fooddiary #oatmeal #howtomealprep #absaremadeinthekitchen #postworkoutmeal (at Vancouver, British Columbia)