Easy Weekly Meal Prep: Instant Pot Salsa Shredded Chicken

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

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Confession time!! I don’t think I’ve used our oven since cooking Christmas dinner (yes, we are in April now 😜) and I’m totally ok with that!  

Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken

One practice that Chris and I have done for years is weekly meal prep to stay on top of our health and fitness goals. Eating healthy + soy and dairy-free plus managing my weight is SO much easier when I have my food prepared.

For years when my schedule was super busy, I would spend a few hours 1 day a week cooking all my food at once and putting pre-portioned out meals into containers so I was prepared all week.

But now, I usually just cook large batches of protein and vegetables to keep on hand in the fridge so I can throw together a quick and delicious meal at anytime. Either meal prep option is great, you just have to find what method fits your lifestyle.

Having these prepped foods ready to go is especially helpful because I often practice carb cycling, meaning some days I eat low carb, higher protein and fat, and then other days I eat regular macros of higher carb, higher protein and lowerish fat.

BUT no matter what your eating preference is, meal prep of some sort is super beneficial because you can control what you eat and it saves you money because you aren’t eating out all of the time - bonus!!

Lately, I’ve been pretty much cooking all my protein such as chicken, pork tenderloin, and beef brisket in my 8 quart Instant Pot and all my veggies like zucchini, yellow squash, and carrots in the air fryer. Chris has even joined in on the new meal prep fun because it is so easy, delicious, and we are loving not having a ton of clean up after.

Here are 4 examples of meals I create with Instant Pot salsa shredded chicken:

The 2 meals below are examples of similar lower carb day meals I make often that are literally bursting with flavor and keep me full for several hours.

Meal 1 & 2: I add 5-6oz of salsa shredded chicken, air fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco 🥑. I’m loving creating more flavorful meals because for a while, I was starting to get into a little food rut and no one likes eating boring bland tasting food.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. Here are some examples of low carb day meals I make often that are literally bursting with flavor and keep me full for several hours. I add 5-6oz of salsa shredded chicken, air fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco.
 
 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. Here are some examples of low carb day meals I make often that are literally bursting with flavor and keep me full for several hours. I add 5-6oz of salsa shredded chicken, air fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco.
 

The next two meals below are examples of meals I would eat on a regular macro day as they have more carbohydrates.

Meal 1: 5-6oz salsa shredded chicken, 1 cup of jasmine rice, coconut aminos (a delicious soy-free replacement for soy sauce), air fried carrots, zucchini, jalapeños, and 1/4 slice of avocado.

Meal 2: Sliced organic sourdough bread topped with mashed avocado, sliced tomatoes, salsa shredded chicken, and “everything bagel” seasoning. So freaking good!!

Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. 5-6oz salsa shredded chicken, 1 cup of jasmine rice, coconut aminos (a delicious soy-free replacement for soy sauce), air fried carrots, zucchini,  jalapeños, and avocado.
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. Sliced organic sourdough bread topped with mashed avocado, sliced tomatoes, salsa shredded chicken, and “everything bagel” seasoning. So freaking good!!
 

Quick tips when making your salsa shredded chicken

The salsa in this recipe is very subtle so your not stuck with eating mexican style meals such as tacos all week long if you don’t want to. I’ve actually made many different flavored dishes with this chicken such as soups like ramen, added it to my cauliflower gnocchi, thrown it together with veggies, and topped my avocado toast with it.

Another variation I’ve made if I don’t have salsa on hand is using marinara sauce instead and Chris has also used BBQ sauce. I would suggest with both of those substitutions that you add more sauce when cooking and a little additional water, maybe 1/3 to 1/2 cup, so your Instant Pot doesn’t flash the burn warning at you.

Instant Pot Salsa Shredded Chicken:

This recipe is so easy! Find the full recipe at the bottom of the page below the photos!

Spray the Instant Pot lightly with avocado oil. Season both sides of your chicken breasts and add to your Instant Pot. Pour salsa over the chicken to cover most of the top of each breast. Put the lid, close the valve knob to the sealed position and cook on the pressure cook setting for 13 minutes.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Once your timer goes off, let the chicken sit for about 10 minutes before turning the valve to quick release. Add chicken to a plate to shred with 2 forks or this amazing claw shredder. I will usually knock off a little bit of the salsa back into the pot before I put it on the plate to shred but it’s not necessary.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Once shredded, add back into the Instant Pot, mix with juices, add additional salt and pepper if desired, then let marinate on warm setting with the lid closed for a while.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

When ready, eat and enjoy or add to a dish to let cool then store it in the fridge for your weekly meal prep.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Depending on your salsa, there will most likely be extra liquid in the bottom of the pot. You can choose to discard this or store it with your chicken for extra flavor. Additionally, you can drain the excess liquid and add extra salsa before eating or storing if you would like even more salsa flavor. Get ready to enjoy some deliciousness!

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Instant Pot Salsa Shredded Chicken Recipe

Ingredients:

  • 3-4 chicken breasts

  • 1/2 - 3/4 cup salsa (enough to cover most of the top of each breast)

  • Salt and pepper

  • Taco seasoning to taste or I will use garlic, thyme, cayenne pepper, and any other seasonings that sound good

  • 2 Tbsps or 1/4 cup of water if your salsa is thick and chunky

Instructions:

  1. Spray the Instant Pot with a little avocado oil (we use a misto sprayer) to coat the bottom of the pot.

  2. Season both sides of the chicken breasts with salt, pepper and taco seasoning blend or any other seasonings you desire. Then add chicken breasts to your Instant Pot.

  3. Pour about 1/2 - 3/4 cup of salsa over the chicken to cover most of the top of each breast. If salsa is very chunky, add 2 Tablespoons to 1/4 cup water to your pot so you don’t set off the burn warning.

  4. Put the lid on, close the valve knob to the sealed position. Hit the Pressure Cook button and set for 13 minutes.

  5. Once the timer goes off, let the chicken sit for 10 minutes before setting valve to quick release to let the steam out.

  6. Open the lid and remove the chicken onto a plate. Shred the chicken with 2 forks or this amazing claw shredder. Once shredded, add back into the Instant Pot, mix with juices, add additional salt and pepper if desired, then let marinate on warm setting for a while until your ready to eat it or put it in a dish to store in the fridge.

    *** Depending on your salsa, there will most likely be extra liquid in the bottom of the pot. You can choose to discard this or store it with your chicken for extra flavor. Additionally, you can drain the excess liquid and add extra salsa before eating or storing if you would like even more salsa flavor.

I hope you enjoy this recipe as much as we do! Let me know if you have questions in the comments and tag me on Instagram @awakenednutrition if you give it a try!! I love hearing from you!


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 
Amber Hale, Health Coach and the co-creator of the 28 Day Beat Belly Bloat program.png
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What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat

If you haven’t realized it by now, one of mine and Chris’ favorite nutrition tools is the elimination diet. We use it as the foundation for health for most of our clients because almost every person can gain benefit from it and the results are amazing. In these videos, Chris and I discuss how the elimination diet works plus some of the many benefits you can receive from doing it even for a short period of time!

 
Learn about the elimination diet in this 2 part video series. Plus how you can use it to makeover your health, lose fat and clear your skin. There are so many amazing benefits that come along with this simple nutritional tool.
 

What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat

Part One

Part Two


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

2 Part Video Series: What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat
 

3 Easy Egg-Free Elimination Diet Breakfast Ideas

Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.

So many of us start our day with a big plate of eggs, and if you are like me, you also have a little avocado toast too. It’s easy to get stuck in a rut of eating the same meal over and over, so it can get a little confusing about what to eat when it’s time to start an elimination diet and you are removing eggs for a short time.

Lately, I've been getting several questions on how to eat an egg-free breakfast during the 28-Day Beat Belly Bloat program where we use the elimination diet to discover your flat belly blueprint.

There are so many other great breakfast options available that are equally delish and filling! There is one thing we NEVER do during the program and that is starve. We believe only in nourishing your body so you can discover foods that may be causing inflammation and preventing you from losing fat. So I want to share three of my favorite breakfast options that are great to eat while on an elimination diet.

 
Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.
 

But first, what is the elimination diet

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to. This is done by eating an anti-inflammatory diet, removing a specific group of foods such as corn, gluten, eggs, soy, dairy, etc. that are known to cause issues allowing the body to remove symptoms it may have. Later you reintroduce these foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!


3 Easy Egg-Free Elimination Diet Breakfast Ideas:

Easy egg-free oatmeal breakfast bowl idea to eat during the elimination diet.

The oatmeal breakfast bowl my personal favorite for a hearty breakfast!

  • 1/2 cup gluten-free rolled oats 

  • cinnamon to taste

  • dash salt

  • stevia to taste

  • 1 Tbsp nut butter (sunflower butter or almond - if not eliminating tree nuts)

  • 1/2 serving walnuts (15g)

  • 1 banana

  • 3-4 Tbsp grass-fed collagen 

  • optional 1 Tbsp cacao nibs 

In a bowl, add 1/2 cup rolled oats, dash of salt and 1 cup of water. Cook oatmeal on stove or in microwave according to oatmeal package. Stir in collagen and stevia then top with additional toppings. You can also make as overnight oats to make life even easier. Get creative with it!


This Berry Banana Protein Smoothie is the perfect egg-free breakfast to eat while on an elimination diet.

Berry Banana Protein Smoothie:

  • 1 scoop protein powder (I love chocolate Vega protein & greens)

  • 1/2-1 Tbsp apple cider vinegar 

  • 2 Tbsps nut butter (sunbutter or almond) 

  • 1/2 cup blueberries

  • 1/3 cup strawberries

  • 1/2 or whole banana

  • stevia to taste 

  • 1 cup almond or coconut milk (30 calorie/reduced sugar)

  • Optional: 1 Tbsp cacao nibs

Blend well and enjoy! Make sure to chew your smoothie to get your digestive enzymes working!


Chicken Sweet Italian Sausage and Sweet Potato:

  • 1 organic chicken sweet Italian sausage link cut into slices (check for minimal ingredients, free of dairy, gluten or soy)

  • 1/2 sliced bell pepper

  • 1 medium sweet potato

  • 1/2 Tbsp coconut oil + more for sauteing

  • salt and pepper to taste + any other herbs for sauteing the bell peppers

In a small skillet, add 1/2 Tbsp of coconut or avocado oil on medium heat. Add sliced bell pepper, salt, pepper and thyme, saute for about a minute. Then add sliced chicken sausage and saute in a pan until both sides are brown. Once cooked, removed from heat and add to plate.

Wash sweet potato, either microwave sweet potato in a dish with a little water and cover with a wet paper towel or if you have time, bake in oven at 400 degrees for about 45 minutes. Once potato is fully cooked, slice open the top and add coconut oil, salt and pepper.

Other optional additions are sauteed mushrooms, tomato, butternut squash, spinach or avocado. Get creative with it and enjoy!


So there you have it! Three of my favorite egg-free breakfasts that are sure to taste amazing plus keep you feeling full while doing the elimination diet!

One thing to remember is that elimination diets are very customizable for each individual so just be sure to check to make sure you are allowed to eat the ingredients in these meals before you start cooking!

Leave a comment below and let me know which breakfast idea is your favorite or share your favorite breakfast!


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Three easy egg-free breakfast to eat while on an elimination diet.
 



5 Benefits Of Doing An Elimination Diet

Before and after I learned about my food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin and heal your gut. Discover why an elimination diet is important plus how it works.Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

When I first started on my health and fitness journey around 2009, I was the heaviest I had ever been in my life and just didn't feel good in my own skin. With the help of my new boyfriend at the time Chris, now husband, I started putting more focus on the food I ate and my fitness routine in order to lose weight.

The more I changed my eating habits from eating whatever I felt like at the moment to switching to eating healthier meals, I could finally begin to see how my body was reacting to certain food. Meal prepping and planning played a big role in changing my eating habits and being consistent!

While I was eating healthy at the time, I had doubts about dairy and thought it could be a big reason I wasn't losing as much weight as I should have been.

I then removed all dairy from my diet for 2 weeks and then added it back into my meals. I immediately had uncomfortable symptoms like gassiness and extreme bloating. It was downright embarrassing!

It was very clear that I was lactose intolerant and had probably been for quite some time BUT I wasn't able to see the symptoms because on a daily basis I was eating dairy in some form.

My bloated belly from a food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

After my dairy epiphany, I thought to myself: No big deal, I will replace it with soy! Big mistake for SO many reasons but one being that soy is not a healthy food despite what many health websites and labels tell us. We will have to save that conversation for another day.

So I went to the Starbucks on Astor Place in NYC and ordered a large soy milk latte. My body quickly told me that I couldn't tolerate soy either as I was having the same symptoms as dairy but on a bigger and more embarrassing level.

I later confirmed with my doctor that it was a true soy allergy, but again, I had no idea for so long since I unknowingly ate soy all the time (hint: it's in most packaged foods at the grocery store). My body was in a constant state of inflammation from the food I was eating which may have been the very thing holding me back from losing fat.

Without knowing it at the time, I had done an elimination diet!

The elimination diet is now the tool I use not only with my clients but also anytime I ever have a question about a certain food that seems to be bothering me or if I ever need to do a healthy reboot when my digestion seems off balance. 

So, what is the elimination diet?

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to.

This is done by eating an anti-inflammatory diet, removing a specific group of foods that are known to cause issues which allows the body to remove symptoms it may have. Later you will reintroduce certain planned foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!

How does the elimination diet work?

The elimination diet works in two phases: The elimination phase and the reintroduction phase. I will explain both.

Phase one - Elimination: During the initial phase of an elimination diet, you will remove common culprits of digestive upset and common food allergens from your diet for 2-3 weeks. Most commonly you would remove some of the top 8 allergenic foods: soy, dairy, corn, egg, gluten, peanuts, tree nuts and shellfish. As well as any other food you think you may have an issue with such as nightshades, citrus fruit, yeast, legumes, etc. Please note: You should not test any foods that you believe you may have anaphylaxis reaction to.

This is so you can allow enough time for food allergens as well as other gut irritants to fully get out of your system. During this period you will naturally reduce inflammation in order to allow any symptoms to go away. You dial down your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.

You will want to be strict during this phase in order to have success. Keep a list of all the foods you can and can't eat during the elimination phase so that you are very clear on which foods you need to avoid. It's very easy to forget and slip up on the foods you are used to eating.

It's important to keep meals simple and stay on track during this time so your body will be somewhat of a blankslate making it easy to figure out which foods work best for you!

Phase two - Reintroduction: Then after the 2-3 week elimination phase is over, you will enter the reintroduction phase. Gradually reintroduce the foods you removed during the initial elimination phase back into your diet one-by-one to see how your body reacts. We always suggest that our clients add back in the one food that they missed the most during the elimination phase but you can add them back in any order that you would like!

With certain food, you may notice reactions from it immediately and with others you may feel the effects a day or so later. During this phase, you will keep a food reaction journal so that you can pinpoint exactly how you are feeling both mentally and physically. Take note of any headaches, muscle aches, joint pain, constipation, gas, bloating, low energy, mood swings, fatigue, foggy thinking, etc.

Pinpointing the way these foods affect you are the key to your health success! This helps you to discover your personalized eating plan and you now know which foods to avoid in your daily life in order to avoid symptoms that may make you feel bad plus get healthier while at it!

 
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
— Ann Wigmore
 

An entire elimination diet can last between 1-3 months depending on how many foods you reintroduce back into your diet. The great thing about the elimination diet is that it can be tailored specifically to your personal needs with your health coach or practitioner.

In our Beat Belly Bloat program we have our clients go through a simple elimination diet that lasts only 28 days and then they have the freedom to add in extra foods if they would like to extend it. I believe 28 days is more manageable for client’s busy lives! 

Many people discount the elimination diet because they think they don't have food allergies or intolerances and it wont help them, but it goes way beyond just discovering foods you can't eat.

The benefits you can receive by doing an elimination diet are transformational in so many ways! So I wanted to share just a few with you today!

 
Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.
 

Here Are 5 Amazing Benefits of Doing an Elimination Diet:

1. Helps to uncover food sensitivities and allergies

When your body sees certain foods as a danger its natural defenses overreact creating a immune response to let you know in the form of digestive upset, IBS, constipation, hives, acne, excessive gas, bloating, wheezing, watery eyes, puffy skin, eczema, hives, etc. When you eat a food daily that you can’t tolerate, it puts your body in a constant state of inflammation and can later result in disease and weight gain. Once you uncover these foods, you can then take steps to heal your gut and later you may be able to eat that specific food again if desired.

2. Clears your skin

As I mentioned above, eczema which can come in the form of itching, dry, cracking red skin and even acne are often an immune response from certain food. What you think is just normal acne, could actually be your body telling you that diary or another food doesn't work for you and needs to be removed for a time. We’ve had clients in our program report back that their skin cleared up within days of the elimination phase after years of skin issues!

3. Start to lose fat

It has been discovered that when your body is in a constant state of inflammation, it can’t lose fat. It's hard to know what foods are inflaming your body if you are eating them often which is why elimination diets are so important to give your body a break from those foods. Also other foods like rancid cooking oils such as canola and soybean oil are also very inflammatory whether you have an issue with it or not, so during an elimination diet you can give you body a break from those foods as well.

4. Helps to fight migraine headaches

It was shown in a study that when people who suffered from frequent migraine headaches went on an elimination diet, it significantly reduced the number of migraines they experienced monthly. Rather than reaching for over-the-counter medication that only masks symptoms, you can use the elimination diet to uncover trigger foods that may be contributing to migraine headaches.

5. Helps to heal leaky gut

When you have a leaky gut, it often comes in the form of multiple food sensitivities, inflammation, bloating, weakened immune system, etc. A common reason for having a leaky gut is caused by poor diet, stress, internal and environmental toxins. Inflammation is your bodies natural defence mechanism against harmful invaders and its main purpose is to help remove those invaders and heal your body.

Leaky gut is when there’s a lot of inflammation in the gut and large holes develop in the intestinal lining allowing food, toxins and other foreign things to bypass into your bloodstream. As the undigested food or toxins pass into the bloodstream, it causes an immune response in your body and over time can lead to food sensitivities or more serious autoimmune diseases. During the elimination diet, you will remove inflammatory food and discover which ones are making you feel sick. You can then start to lower inflammation since we have removed gut irritants and make gut healing a priority.

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 

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How To Start Meal Prepping Like a Pro

Learn how to start meal prepping and meal planning to better the health of you and your family.

One of the most important tools that keeps our clients on track for our upcoming Beat Belly Bloat program is WEEKLY MEAL PREP! 

Chris and I know firsthand how important meal prep is for staying on track with our personal health goals whether it be muscle building, weight loss or just avoiding inflammatory foods that cause belly bloat, brain fog, and a host of other health issues. We meal prep weekly and it has become a habit for us over the years!

Meal prep gives you complete control over the ingredients in your food!

During the first phase of the Beat Belly Bloat program, we eliminate some of the top allergens: soy, dairy, corn, gluten, eggs, and peanuts as well as other inflammatory foods like canola and soybean oil. This gives your body time to rest and de-bloat.

Once you have a clean slate, you can start re-introducing those foods back in one at a time to discover how your body reacts to each food, creating your flat belly blueprint.

The elimination diet is such a simple yet extremely POWERFUL tool that you can use to not only discover foods that don't work for you, but also help you to release body fat and inflammation.

It is a program that is used by functional medicine doctors all over the world to help clients regain their health and life. It's amazing!

Here are some of my favorite meal prepping tips that you can use whether you are in the program or just want to start implementing weekly meal prepping.

 
Start meal prepping like a pro so you can start losing fat and inflammation
 

Time Saving Meal Prep Tips:

  • Plan Ahead. This is essential. Sitting down for a half hour over the weekend to plan out your weekly menu will save you time and money. Pick out 3-4 recipes for the week and make sure to read through them so you can figure out what ingredients you have on hand and the ones you need to buy. 

  • Pre Prep in your free time. Look at your meal plan and recipes and see what can be done ahead of time, in the morning or on the weekend. Pre-soak, defrost, slow cook, pre-chop anything and everything. Chop a lot of garlic at once and keep stored in a sealed container to add to recipes throughout the week.

  • Use Kitchen Shears. Great for trimming herbs, cutting up or trimming fat off chicken breast, and quickly opening bags, these can be a major time saver in the kitchen.

  • Be productive while you cook! Cooking doesn't have to consume all your time. While food is cooking, turn on your favorite podcast, listen to an audiobook, do other household chores, check emails or watch your favorite Netflix show or YouTube channel.

  • Create your meal plan with food you already have on hand. Save time and money by working with what you have in your freezer, pantry and fridge already. Keeping your meals as simple as possible will save you time and can still taste super delicious!

  • Clean-up while you cook. As you cook, start soaking and washing dishes or load your dishwasher. Wipe up messes on the counter and put away anything that isn't being used. This way you don't get overwhelmed with a big clean up job at the very end.

  • Cook While You’re Cooking. Have the oven on already? Throw in a tray of kale to make kale chip snacks for the next day or roast your favorite vegetables such as yellow squash, zucchini, mushrooms, and onion - my faves!!

  • Take a few extra minutes to throw your complete meals into containers. Once all your cooking is done, throw your meals into little grab and go containers. This will save you tons of time during the week as you won't even need to think twice about making your lunch each day. Plus this also makes it easy to throw meals into the freezer if you don't get to eat them during the week. 

  • Pre-prep and freeze your protein smoothie ingredients. Wash, trim and freeze your fruit or better yet, buy organic frozen fruit. Then place each days fruit smoothie portions plus your protein powder, seeds, greens, and any other ingredients you desire into individual jars or ziplock baggies to freeze. Each morning you can throw them into the blender, add almond or coconut milk, and GO!

  • Pull out the crockpot for no fuss meals. You can make super easy meals overnight or while you are out for the day. Just chop up a bunch of veggies like onion, celery, and potatoes, add your protein of choice and seasonings, then let it cook on low for about 8 hours or on high for 3-4 hours. This will literally save you so much time and result in a delicious tasting meal. Try this easy crockpot beef stew recipe to get started! 

  • Use parchment paper to help keep food from sticking to the pan or dish. Sometimes vegetables and meats will stick to pans when cooking and can create a real mess to clean up. Line your pans with unbleached parchment paper to prevent sticking and make clean up a breeze. It is also helpful to place parchment paper over the top of dishes, like baked chicken, while cooking to avoid splattering and to help lock in the juices. 

Find more meal prepping tips on big batch cooking here in this post How to Weekly Meal Prep The Easy Way

 
Start meal prepping like a pro so you can start losing fat and inflammation
 

6 Easy Meal Prepping Tips To Live By:

  1. Steaming, sautéing, roasting, grilling and baking are healthy, easy, and quick ways to cook food.

  2. Keep it simple! Don’t allow what you don’t know make you feel overwhelmed. Combine a healthy protein, vegetables, grain or potato, and a healthy source of fat to create a balanced meal.

  3. Eat foods that are easy to digest. My rule of thumb is to keep it to 5 ingredients or less. Simple ingredients mean more energy, less bloating, and more nourishment.

  4. Try a few of the wonderful recipes in our meal plan. Remember, if you do not like a recipe then get creative and modify any recipe to your liking.

  5. Adding salsa, hot sauce, coconut aminos, tahini, garlic, or other healthy condiments can make any food taste fabulous.

  6. Prepare your meals in larger quantities so you can have leftovers and freeze portions for an easy grab and reheat option later.

  • You can prepare soups and freeze them.

  • Make a large batch of vegetables, protein, potatoes, and white or brown rice for the week.

  • Put together simple salads and have them ready to go in BPA-free plastic containers or glass Mason jars, with the dressing stored separately.

 



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We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Start meal prepping like a pro so you can start losing fat and inflammation
 

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