31 Jul

5 Quick & Easy Recipes For Meal Prep


There are many myths when it comes to eating healthier, the biggest being that it is extremely difficult and time-consuming. The good news is that cooking meals that support your well-being doesn't have to be impossible, and even if you’re not the next master chef, you, too, can create delicious and easy meals in no time!

Central Athlete has put together a list of easy-to-make recipes that the Central Athlete coaching staff and clients use on a weekly basis during their meal-prep ritual. From flourless meatballs to chicken zoodles and sweet potato hash, we have you covered on the ease and flavor.

Crockpot Salsa Chicken

Directions:

  1. Add 2 pounds of frozen chicken, 1 packet of taco seasoning and 1 small jar of salsa into the crockpot
  2. Cook on low for 6-8 hours
  3. Shred and store in your tupperware to enjoy throughout the week!

Flourless Meatballs

Ingredients:

  • 1 pound of super lean ground turkey (99% fat free)
  • 1 pound of lean ground beef
  • 1 egg
  • ⅓ cup almond flour
  • Spices of choice

Directions:

  1. Preheat oven to 350 degrees
  2. Mix all ingredients together and roll into balls
  3. Brown in a skillet then bake for 20 minutes
  4. Enjoy!

Paleo Chicken Zoodles

Ingredients for the Zoodles:

  • 3-4 medium zucchini made into zoodles with either a julienne peeler or spiralizer
  • Sea salt

Ingredients for the Pesto Sauce:

  • 2 cups packed basil leaves
  • 4 garlic cloves
  • ¼ cup pine nuts
  • ½ cup extra virgin olive oil
  • ½ teaspoon sea salt
  • ⅓ teaspoon black pepper

Remaining Ingredients:

  • 1 tablespoon coconut oil (or grass-fed butter/ghee)
  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • ½ bunch asparagus (about 12 stalks) cut into 1” pieces, tough ends removed
  • 1.2 cups sun-dried tomatoes
  • ¼ cup pine nuts
  • Sea salt & pepper to taste

Directions:

  1. First, get the moisture out of the zucchini by placing the zoodles on top of paper towels and salt them generously. Set aside for at least 20 minutes while they release their moisture.
  2. Make the pesto sauce next by adding all of the pesto ingredients to a food processor or blender and pulse until well combined. Set aside.
  3. Heat the coconut oil in a large pan over medium heat. Once the oil has melted, add the chicken to the pain. Saute until the chicken is cooked through (about 5 minutes) and then add the asparagus to the pan and saute for 2-3 minutes, or until the asparagus start to soften.
  4. While the asparagus is cooking, gently squeeze the salted zoodles between dry paper towels or a clean dishrag to remove the excess moisture.
  5. Turn down the heat of the pan to medium-low and add the zoodles to the pan. Stir well. Once the zoodles are warm, turn the heat off and add the pesto sauce, sun dried tomatoes and pine nuts to the pan and stir until combined.
  6. Serve up and enjoy!

Sweet Potato Hash

Ingredients:

  • 1 large sweet potato
  • 6 cage-free eggs
  • 1 red bell pepper
  • 1 yellow sweet pepper
  • 1 onion
  • 1 shallot
  • 1 jalapeno
  • ½ pound of nitrate-free bacon

Directions:

  1. Preheat oven to 400 degrees
  2. Chop up sweet potato into small chunks and place into oven for 30 minutes
  3. While baking, chop up vegetables and put into in a skillet to cook
  4. When sweet potatoes are done baking, add the eggs and cook for several minutes before tossing in the sweet potatoes to combine.
  5. Serve and enjoy!

These recipes will add a flavorful punch to your weekly meal-prep, but remember that it can become even simpler. If even the idea of dicing and chopping sends your head spinning, try this basic meat, vegetable and starchy carbohydrate combination.

Seasoned Pan-Cooked Chicken

Directions:

  1. Heat skillet on high for several minutes
  2. Season your chicken to your liking
  3. Place on your oil-free, sizzling hot pan covered for 1 minute
  4. Flip, turn the heat to medium low and cook for 10-12 minutes
  5. Turn the heat off and let sit on the hot stove for another 10 minutes
  6. Enjoy!

Brussel Sprouts

Directions:

  1. Preheat oven to 425 degrees
  2. Dice if you want, or put them in your pan whole. Drizzle with sea salt and layer the top with nitrate-free bacon
  3. Cook for 30 minutes and remove bacon if fully cooked to your liking
  4. Cook the Brussel sprouts longer if you want a crispier feel
  5. Sprinkle the bacon into the Brussel sprouts and enjoy!

Sweet Potato Mash

Directions:

  1. Place into your pre-heated oven at 425 degrees
  2. Remove after 75-120 minutes when the sweet potatoes are soft all the through
  3. Garnish with your favorite sides and enjoy!
    • Some of our favorite toppings are cinnamon, coconut butter or just plain sea salt and grass-fed butter
  4. Like them diced? Chop them up and cook for 20-30 minutes or until soft.

Eating healthy does not have to be difficult, but it does require a mental shift. It requires awareness to recognize and change the stories that get in the way of our successes. What stories do you tell yourself that are sabotaging the results you want and deserve?

If you are unsure what roadblocks are standing in your way, or struggle with the frustrations of putting all the pieces together, it’s time to schedule a free strategy session with a Central Athlete coach. We put the pieces together for you—in a personalized fashion to ensure you walk away feeling empowered, with a tangible plan.

BOOK YOUR FREE STRATEGY SESSION
< Back to Blog