Baked Chicken Recipes - Sugar Spice and Honey Mustard Chicken Meal Prep - 1500 Calories All Day
So 2019 has rocked around, and it's nearly on everyone's hit-list to make this the year to shed some weight and rock a great body. So the biggest question is, what's the best way to do it? Well I'm sure you've heard it before, but it's all in the kitchen! What we eat is so important to control our weight, so the first step is to prepare for the weeks and months ahead. Are you ready to try something new? If that's you, check out this week's full meal prep that's low fat, high in protein and best of all low in calories while maintaining sizeable portions to keep you fuller for longer!
Our two main meals this week will focus on using chicken (our high protein and low fat friend) for a Sugar Spice Chicken and Salad and Honey Mustard Chicken and Veggies. Our snack this week will be yoghurt, muesli and fruit and a banana. Complement the day's meal prep with a tasty and quick breakfast shake, made from almond milk, frozen fruit and protein powder for breakfast every morning and another protein shake in the afternoon.
The 1500 calorie intake per day has been divided or 'split' into the 3 macro-nutrients (macros); protein, carbohydrates (carbs) and lipids (fat). This week's daily meals have been planned out to meet a rough split - 45/30/25 or 45% protein, 30% carbs and 25% fat. The amount of each of the macros is up to personal preference, diet requirements or a target metabolic consumption. The table below shows the breakdown of the daily calorie intake into each of the macros.
Each of the 6 planned meals plays an important part in obtaining the required daily calorie intake. This week's meal prep will include the following food for each meal:
Breakfast - Breakfast Shake
Morning Tea - Yoghurt Muesli and Fruit
Lunch - Sugar Spice Chicken & Salad
Afternoon Snack - Banana
Post-Workout - Protein Shake
Dinner - Honey Mustard Chicken and Veggies
The table below shows the macro breakdown of each of the meals to get our target daily intake.
Our meal prep video this week will focus on the preparation of morning tea, lunch, afternoon snack and dinner.The Breakfast Shake can be made fresh at home before you leave each day and the protein shake can either be taken on the go and consumed with water or when you get home.
Here is a quick breakdown of each meal:
1 1/2 scoops of protein powder
1 cup of almond milk (unsweetened)
50g of frozen fruit and greens mix (kale, kiwi fruit, spinach and mango)
Yoghurt Muesli and Fruit
150g low-fat greek yoghurt
50g frozen strawberries
50g frozen blueberries
50g of toasted muesli mix
Sugar Spice Chicken & Salad
150g Chicken Breast
2/5 tablespoon Olive Oil
1/3 tablespoon Brown Sugar
Salt & Pepper
Post-Workout Protein Shake
1 scoop of protein powder
Honey Mustard Chicken & Veggies
150g Chicken Breast
3/5 tablespoon Olive Oil
3/5 tablespoon Honey
2/5 tablespoon Whole Grain Mustard
1/5 tablespoon Dijon Mustard
2/5 tablespoon Lemon Juice
4/5 teaspoon Minced Garlic
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