FUN FIT FEASTS
Delicious macro friendly mealpreps!
Mini Pizzas in the Air Fryer
Makes Six Servings
Serving size: 4 pizzas
Per serving: 510 calories, 11g fat, 59g carbs, 43g protein
INGREDIENTS:
- 12 English Muffins
- 2 tbsp Butter
- 28oz Peeled Tomatoes
- 72 slices of Turkey Pepperoni
- 16oz Freshly Grated Fat Free Mozzarella
- 2oz Freshly Grated Parmesan
- 21g Hot Honey
- 1 tsp Salt
- ½ tsp Black Pepper
- ½ tsp Dried Basil
- ½ tsp Garlic Powder
- ½ tsp Onion Powder
- ½ tsp Sugar
- ¼ tsp Crushed Red Pepper Flakes
- Parsley for garnish
INSTRUCTIONS:
1. In a bowl, crush Peeled Tomatoes until they’re small pieces. Then, add Salt, Pepper, Dried Basil, Garlic Powder, Onion Powder, Sugar, Crushed Red Pepper Flakes, and Parmesan to the tomatoes and stir until mixed. Set aside.
2. In another small bowl, pour Hot Honey ontop of Turkey Pepperonis. Mix until there is a slight glisten in the Pepperonis. Set aside.
3. Slice your English Muffins in half and spread Butter ontop of the halves. Cook in the Air Fryer on 380F for 2 minutes to crisp the muffins.
4. On the muffins, spread the Tomato Sauce made in step 1 on to the tops, then add a pinch of Mozzarella. Place three Hot Honey Pepperonis made in step 2 ontop of the cheese. Finish with a small pinch of extra Mozzarella ontop of the Pepperonis, then push down to keep the Pepperonis from flying off in the Air Fryer.
5. Cook in the Air Fryer on 380F for 4-5 minutes, depending on how crispy you want them. I like the edges of the Pepperoni to be crispy so I opt for 5 minutes.
6. Plate the pizzas, four to a serving, and garnish with Parsley. Enjoy!
One Pot Broccoli , Turkey Bacon,
Chicken Mac n Cheese
Makes Nine Servings
Serving Size: Approximately 327g
Per serving: 560 calories, 24g fat, 44g carbs, 40g protein
INGREDIENTS:
- 10oz Chopped Turkey Bacon
- 1 lb Chicken Breast
- 2 tbsp Olive Oil
- 1 tbsp Butter
- 4 cloves Garlic, minced
- 16oz Elbow Pasta
- 32oz Reduced Sodium Chicken Broth
- 12oz 2% Evaporated Milk
- 10oz Freshly Shedded Cheddar Cheese
- 4oz Freshly Shredded Parmesan
- 12oz Broccoli
- 1 tsp Salt
- 1 tsp Black Pepper
- ½ tsp Onion Powder
- ½ tsp Paprika
- ½ tsp Garlic Salt
- ¼ tsp MSG (optional)
- Chives, crushed red pepper, or extra cheese for garnish
INSTRUCTIONS:
1. Heat 1 tbsp of Olive Oil over medium heat. Add 10oz Chopped Turkey Bacon and cook until brown and crispy. Remove turkey bacon, but leave the fat left behind in the pan.
2. Raise the heat to medium high and add another 1 tbsp of Olive Oil. Season the chicken breasts on both sides with 1 tsp Salt, ½ tsp Pepper, ½ tsp Onion Powder, and ½ tsp Paprika. Lay the chicken down in the oil away from you and sear on both sides until brown but not cooked all the way through. Remove chicken and set aside.
3. Reduce heat until garlic won’t burn, melt 1 tbsp Butter, then add 4 minced Garlic Cloves and sauté. Pour in 32oz of Chicken Broth, scrape the chicken and bacon bits off the bottom of the pan to deglaze, raise the heat to medium high, then let the broth come to a simmer (below boiling, smaller bubbles).
4. Toss 12oz Broccoli heads in ½ tsp Garlic Salt, ½ tsp Pepper, and ¼ tsp MSG (optional).
5. Once simmering, stir in 16oz uncooked Elbow Pasta, re-add chicken breasts and push into the broth, and place broccoli heads on top of the chicken. Reduce the heat to medium, cover, then cook for 8-10 minutes, or until pasta is al dente and broccoli is tender.
6. Remove the chicken and broccoli from the pan. Cube the chicken, dice the broccoli into 1 inch cuts, then return both to the pan. Add the turkey bacon from earlier, and stir in 12oz Evaporated Milk, 10oz Cheddar Cheese, and 4oz Parmesan until fully mixed together. Take the pan off the stove and allow to rest for 5 minutes to allow the sauce to finish fully incorporating.
7. Garnish with chives, crushed red pepper, or extra cheese. Enjoy!
Crockpot Chicken Spaghetti
Makes Six Servings
Serving size: Approximately 418g
Per Serving: 544 calories, 21g fat, 58g carbs, 33g protein
INGREDIENTS:
- 1 pound Chicken Breast
- 1 tsp Salt
- ½ tsp Black Pepper
- ½ tsp Onion Powder
- ½ tsp Parsley
- ½ tsp Italian Seasoning
- ½ tsp Paprika
- 4 Garlic Cloves (minced)
- 10.5oz can Cream of Chicken
- 10.5oz can Cream of Mushroom
- 10oz can Fire Roasted Rotel (not drained)
- 8oz Freshly Shredded Colby Jack
- 60g Light Sour Cream
- 14.5oz Protein Sogahetti
- Save ¼ cup of Pasta Water
- Chives for garnish
INSTRUCTIONS:
1. Preheat a crockpot on low and spray with canola oil. *Note: I didn’t spray in the video, but using oil spray has 0 calories
2. Season 1 lb of Chicken Breasts on both sides with 1 tsp Salt, ½ tsp Black Pepper, ½ tsp Onion Powder, ½ tsp Parsley, ½ tsp Italian Seasoning, and ½ tsp Paprika. Add to the crockpot.
3. Add in 10.5oz Cream of Chicken, 10.5oz Cream of Mushroom, 10oz Rotel, & 4 Minced Cloves ontop of the chicken.
4. Cook on low for 4 hours.
5. Before the 4 hours are up, boil salted water and cook 14.5oz Spaghetti according to package instructions or until al dente. Save ¼ cup of Pasta Water.
6. When the 4 hours are up, take put the chicken and cube it up.
7. Add Pasta Water, 8oz Colby Jack, 60g Sour Cream, Cooked Spaghetti, and the Cubed Chicken to the crockpot. Stir until the cheese is melted.
8. Garnish with chives. Enjoy!
Chicken Fried Rice
Makes Four Servings
Per Serving: 560 calories, 24g fat, 48g carbs, 35g protein
INGREDIENTS:
- 1 pound Chicken Thighs
- 1 tsp Salt
- 1 tsp Black Pepper
- ½ tsp Garlic Powder
- ½ tsp Onion Powder
- ¼ tsp Red Pepper Flakes
- 3½ tsp Low Sodium Soy Sauce
- ¼ tsp MSG (optional)
- 1 tbsp Olive Oil
- 2 cups uncooked Instant Rice / 6 cups cooked Rice
- 6 Garlic Cloves (minced)
- 1 bunch Green Onions (chopped, half for garnish)
- 12oz Frozen Veggies (carrots, green beans, corn, peas)
- 6 Eggs
- 1 tbsp Butter
- Sesame Seeds for garnish
INSTRUCTIONS:
1. Season 1 lb Chicken Thighs with ½ tsp Salt, ½ tsp Black Pepper, ½ tsp Garlic Powder, ½ tsp Onion Powder, ¼ tsp Red Pepper Flakes, and pour ½ tsp Low Sodium Soy Sauce. Mix, and set aside to marinade for atleast 30 minutes (overnight is great!)
2. Cook 2 cups Instant Rice according to instructions, then set aside for atleast 30 minutes in the freezer or overnight in the fridge
3. Cut 1 bunch of Green Onions, saving half for garnish and half for sautéing
4. Heat 1 tbsp Olive Oil over medium high heat. Sear the Chicken Thighs on both sides for approximately five minutes each. Once done, take off the chicken, dice, and set aside
5. Lower the heat to medium, and sauté the 6 minced Garlic Cloves and half of the Green Onions in the leftover oil for a few minutes, scraping the bottom of the pan as your stir
6. Add 12oz Frozen Veggies and 6 Eggs, mix, then season with ½ tsp of Salt, ½ tsp of Black Pepper, and ¼ tsp MSG (if using). Mix, then cook the egg & veggie mixture for approximately five minutes
7. Raise the heat to high, add 1 tbsp Butter, then add in your cold cooked rice. Stir, then add in 3 tsp Low Sodium Soy Sauce. Fry the rice mixture for a few minutes until it starts browning
8. Add back in your chicken thighs, mix everything together, garnish with remaining Green Onions & Sesame Seeds, then enjoy!
McAlister’s Spud Max
Makes Four Servings
Per Serving: 405 calories, 22g fat, 33g carbs, 20g protein
*Approximately, assuming Potato weighs 180g
INGREDIENTS:
- 4 Russet Potatoes
- 2 tsp Salt
- 1 tsp Black Pepper
- 5 slices Bacon, chopped
- 1 tbsp Butter
- 60g Ham, chopped
- 60g Turkey, chopped
- 90g shredded Colby Jack
- Black Olives & Green Onions for garnish
INSTRUCTIONS:
1. Wash 4 Russet Potatoes, then poke multiple holes in the potatoes with a fork. Pour 1 tbsp Olive Oil over the taters, then season with 2 tsp Salt. Mix the taters until fully covered with oil and salt, then cook in the Air Fryer for 40-45 minutes at 400°F.
2. Cook 5 slices chopped Bacon on the stove over medium heat until crispy. Set aside to use later.
3. Once taters are done, let them cool down for a few minutes until you won’t burn yourself touching the taters. Cut a slit down the middle, then carefully spread the taters open. Add 1 tbsp Butter, ¼ tbsp per potato, and 1 tsp Black Pepper, ¼ tsp per potato, then fluff the taters until the butter is melted and there aren’t any large clumps leftover.
*NOTE: I forgot to add Black Pepper in the
video, but I recommend doing so
4. Add and equally portion 60g chopped Ham, 60g chopped Turkey, cooked bacon, and 90g shredded Colby Jack between the 4 Spuds (approximately 15g Ham, 15g Turkey, 12g Bacon, & 22g Cheese per Spud).
5. Cook the 4 Spuds in the Air Fryer for 5 minutes at 370°F.
6. Garnish with Black Olives & Green Onions, then enjoy!