Meal Prep Made Frugal

This e-Book is designed to provide simple and yet flavorful meals as you progress in your fitness journey. This is not a

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Meal Prep Made Frugal

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  • flavorful meals as you progress in your fitness journey

Table of contents :
01

F3 and Meal Planning

AS A CERTIFIED FITNESS NUTRITIONIST AND CERTIFIED

SPORTS NUTRITIONIST, IT IS ESSENTIAL FOR ME TO KNOW

DIFFERENT NUTRITIONAL APPROACHES TO MEET A PERSON’S

FITNESS GOALS AND HAVE EXPERIENCED SOME OTHER

NUTRITION PLANS. ONE THING I DID LEARN REPEATEDLY WAS

THAT NO ONE SPECIFIC HEALTHY SYSTEM WORKED FOR ME

ALONE. I SAY THAT BECAUSE WE ARE ALL DIFFERENT, AND

THEREFORE, HAVE DIFFERENT TASTES AND STYLES. I LOVE

GOOD WHOLESOME FOOD, REFUSE TO LIVE ON SALADS ALONE, AND DON'T WANT TO SPEND A TON OF MONEY ON MEAL PREP.

ENTER MY IDEA FOR THIS E-BOOK.

THIS E-BOOK CONTAINS RECIPES THAT USE SIMPLE AND

FLAVORFUL INGREDIENTS TO MAKE MEALS THAT HELP US

STRIVE TOWARDS OUR FITNESS GOALS. THIS APPROACH

INCLUDES USING LESS TIME DURING THE DAY TO MEAL PREP, ENSURING WE HAVE TIME TO FOCUS ON OTHER THINGS. EATING

HEALTHY DOESN’T HAVE TO BE EXPENSIVE. COMMITTING TO A TASTY AND YET NUTRITIOUS DIET CAN REMAIN AS FRUGAL

AND BUDGET-FRIENDLY AS YOU MAKE IT. COMBINED WITH

REGULAR EXERCISE, HEALTHY EATING HELPS US BOTH

ACHIEVE AND MAINTAIN A HEALTHIER LIFESTYLE. SEE THE

BELOW HELPFUL TIPS WHILE KEEPING IN MIND THAT ANY

INGREDIENTS LISTED IN THIS E-BOOK ARE MINIMALLY

PROCESSED. THIS E-BOOK DOES NOT CONTAIN

MACRONUTRIENT BREAKDOWNS, AS I DON’T USUALLY COUNT

CALORIES. INSTEAD, I FOCUS ON A WHOLE NUTRITION

APPROACH FOR ALL MEALS.

02

F3 and Meal Planning

Helpful Hints

SOME HELPFUL HINTS ON HOW TO CUT DOWN ON BOTH TIME

AND FUNDS WHILE MEAL PREPPING: 1) PREPARE LARGE BATCHES OF MEATS AT ONCE TO CUTDOWN

ON OVERALL MEAL PREP TIME. I LIKE TO REFRAIN FROM

SEASONING ANY PRE-COOKED CHICKEN AT ALL. WHATEVER

DISH I END UP USING IT FOR, THE CHICKEN STARTS AS

UNSEASONED, ALLOWS ME TO ADD DIFFERENT FLAVORS TO THE

MEAL AS I WANT, KEEPING ME FROM BECOMING BORED WITH

MY CHOICES. I WILL USUALLY ALSO CUT AND STORE THE

COOKED CHICKEN IN 3-4 OZ BAGS. FOR ME, THIS IS A REGULAR

PORTION DEPENDING ON MY CURRENT FITNESS GOALS. THE

ENTIRE BATCH IS THEN LABELED AND FROZEN FOR LATER USE.

AS A RESULT, I KNOW HOW MANY FREEZER BAGS TO GRAB

FROM THE FREEZER BASED ON THE OUNCES/PORTIONS I AM

MAKING IN A DISH.

2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES

SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC. FRESH

VEGETABLES ARE GENTLY WASHED, PATTED DRY, THEN CUT

AND STORED IN CONTAINERS WITHIN THE REFRIGERATOR SO

THEY CAN LAST A LITTLE LONGER. FROZEN VEGETABLES HELP

AS I CAN QUICKLY GRAB WHAT I NEED FROM THE FREEZER

WITHOUT HAVING TO BUY A LARGE AMOUNT OF THE ITEM

FRESH FOR THOSE OCCASIONS THAT CALL FOR IT.

3) ANY FRESH HERBS ARE GENTLY WASHED, PATTED DRY, THEN STORED IN PLASTIC STORAGE BAGGIES WITH AS MUCH

AIR AS POSSIBLE REMOVED TO PROLONG THEIR LONGEVITY AS

WELL. I ALSO MEAL PLAN FOR 3-4 DAYS, WHICH HELPS OUR

OVERALL GROCERY BILL AS WE CAN USE WHAT WE HAVE ON

HAND WITHOUT MAKING UNNECESSARY TRIPS TO THE MARKET.

EXTRA TRIPS TO THE MARKET CAN PLAY HAVOC ON SOMEONE’S

BUDGET BEFORE THEY KNOW IT. THEREFORE, HAVING A PLAN

ON HAND OF WHICH MEALS I PREPARE AND WHEN HELPS SAVE

TIME AND MONEY.

CONTENTS

PAGE 06

Cilantro Lime Chicken

PAGE 07

Orange Beef Stir-Fry

PAGE 09

Lemon Chicken Capers

PAGE 10

Southwestern Beef

PAGE 11

Simple Chicken & Potatoes

PAGE 13

Creamy Brussels Sprouts & Chicken

CONTENTS

PAGE 15

Coconut Chicken Curry

PAGE 16

Creamy Spaghetti Squash

PAGE 18

Clean-er Meatloaf

PAGE 20

Sloppy-less Joes

PAGE 21

Not Your Traditional Beef Stew PAGE 24

Clean-er Spaghetti

PAGE 26

About Me

Citation preview

MEAL PREP MADE FRUGAL

BY: C. C. EVANS FAITHFULLY FIT & FRUGAL F3. LET'S WORK.

01

F3 and Meal Planning

AS A CERTIFIED FITNESS NUTRITIONIST AND CERTIFIED SPORTS NUTRITIONIST, IT IS ESSENTIAL FOR ME TO KNOW DIFFERENT NUTRITIONAL APPROACHES TO MEET A PERSON’S FITNESS GOALS AND HAVE EXPERIENCED SOME OTHER NUTRITION PLANS. ONE THING I DID LEARN REPEATEDLY WAS THAT NO ONE SPECIFIC HEALTHY SYSTEM WORKED FOR ME ALONE. I SAY THAT BECAUSE WE ARE ALL DIFFERENT, AND THEREFORE, HAVE DIFFERENT TASTES AND STYLES. I LOVE GOOD WHOLESOME FOOD, REFUSE TO LIVE ON SALADS ALONE, AND DON'T WANT TO SPEND A TON OF MONEY ON MEAL PREP. ENTER MY IDEA FOR THIS E-BOOK.

THIS E-BOOK CONTAINS RECIPES THAT USE SIMPLE AND FLAVORFUL INGREDIENTS TO MAKE MEALS THAT HELP US STRIVE TOWARDS OUR FITNESS GOALS. THIS APPROACH INCLUDES USING LESS TIME DURING THE DAY TO MEAL PREP, ENSURING WE HAVE TIME TO FOCUS ON OTHER THINGS. EATING HEALTHY DOESN’T HAVE TO BE EXPENSIVE. COMMITTING TO A TASTY AND YET NUTRITIOUS DIET CAN REMAIN AS FRUGAL AND BUDGET-FRIENDLY AS YOU MAKE IT. COMBINED WITH REGULAR EXERCISE, HEALTHY EATING HELPS US BOTH ACHIEVE AND MAINTAIN A HEALTHIER LIFESTYLE. SEE THE BELOW HELPFUL TIPS WHILE KEEPING IN MIND THAT ANY INGREDIENTS LISTED IN THIS E-BOOK ARE MINIMALLY PROCESSED. THIS E-BOOK DOES NOT CONTAIN MACRONUTRIENT BREAKDOWNS, AS I DON’T USUALLY COUNT CALORIES. INSTEAD, I FOCUS ON A WHOLE NUTRITION APPROACH FOR ALL MEALS.

02

F3 and Meal Planning Helpful Hints

SOME HELPFUL HINTS ON HOW TO CUT DOWN ON BOTH TIME AND FUNDS WHILE MEAL PREPPING: 1) PREPARE LARGE BATCHES OF MEATS AT ONCE TO CUTDOWN ON OVERALL MEAL PREP TIME. I LIKE TO REFRAIN FROM SEASONING ANY PRE-COOKED CHICKEN AT ALL. WHATEVER DISH I END UP USING IT FOR, THE CHICKEN STARTS AS UNSEASONED, ALLOWS ME TO ADD DIFFERENT FLAVORS TO THE MEAL AS I WANT, KEEPING ME FROM BECOMING BORED WITH MY CHOICES. I WILL USUALLY ALSO CUT AND STORE THE COOKED CHICKEN IN 3-4 OZ BAGS. FOR ME, THIS IS A REGULAR PORTION DEPENDING ON MY CURRENT FITNESS GOALS. THE ENTIRE BATCH IS THEN LABELED AND FROZEN FOR LATER USE. AS A RESULT, I KNOW HOW MANY FREEZER BAGS TO GRAB FROM THE FREEZER BASED ON THE OUNCES/PORTIONS I AM MAKING IN A DISH. 2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC. FRESH VEGETABLES ARE GENTLY WASHED, PATTED DRY, THEN CUT AND STORED IN CONTAINERS WITHIN THE REFRIGERATOR SO THEY CAN LAST A LITTLE LONGER. FROZEN VEGETABLES HELP AS I CAN QUICKLY GRAB WHAT I NEED FROM THE FREEZER WITHOUT HAVING TO BUY A LARGE AMOUNT OF THE ITEM FRESH FOR THOSE OCCASIONS THAT CALL FOR IT. 3) ANY FRESH HERBS ARE GENTLY WASHED, PATTED DRY, THEN STORED IN PLASTIC STORAGE BAGGIES WITH AS MUCH AIR AS POSSIBLE REMOVED TO PROLONG THEIR LONGEVITY AS WELL. I ALSO MEAL PLAN FOR 3-4 DAYS, WHICH HELPS OUR OVERALL GROCERY BILL AS WE CAN USE WHAT WE HAVE ON HAND WITHOUT MAKING UNNECESSARY TRIPS TO THE MARKET. EXTRA TRIPS TO THE MARKET CAN PLAY HAVOC ON SOMEONE’S BUDGET BEFORE THEY KNOW IT. THEREFORE, HAVING A PLAN ON HAND OF WHICH MEALS I PREPARE AND WHEN HELPS SAVE TIME AND MONEY.

CONTENTS PAGE 06 Cilantro Lime Chicken

PAGE 07 Orange Beef Stir-Fry

PAGE 09 Lemon Chicken Capers

PAGE 10 Southwestern Beef

PAGE 11 Simple Chicken & Potatoes

PAGE 13 Creamy Brussels Sprouts & Chicken

CONTENTS PAGE 15 Coconut Chicken Curry PAGE 16 Creamy Spaghetti Squash

PAGE 18 Clean-er Meatloaf PAGE 20 Sloppy-less Joes PAGE 21 Not Your Traditional Beef Stew PAGE 24 Clean-er Spaghetti PAGE 26 About Me

05

Citrus Inspired

INSPIRED BY THE WEATHER AND THE FACT THAT WE KEEP PLENTY OF CITRUS FRUIT IN THE HOUSE, I MADE THE NEXT THREE RECIPES. HAVING A CLEAN AND CRISP FLAVOR, CITRUS FRUITS SUCH AS ORANGES, LEMONS, AND EVEN THEIR SLIGHTLY SOUR-TASTING RELATIVE LIMES, HAVE LOVELY FLAVORS. MAKING THESE FRUITS THE FRONT RUNNER IN THE BELOW DISHES ADDS A BIT OF DEPTH, A DIFFERENT SPIN, AND A LOT OF FLAVOR TO YOUR NUTRITIOUS AND GAIN-WORTHY MEALS. ENJOY.

06

Cilantro Lime Chicken

INGREDIENTS 2 lbs. of (raw) cubed chicken 1 cup of chopped fresh cilantro ½ cup lime juice 1 tsp. ground cumin ½ cup chopped onion 1 tbsp. ground garlic 2 tbsps. olive oil

DIRECTIONS COMBINE THE FIRST SIX INGREDIENTS IN EITHER A PLASTIC STORAGE BAG ORMEDIUM BOWL. ENSURE YOU EVENLY COAT THE CHICKEN WITH THE OTHER INCORPORATED INGREDIENTS. MARINATE FOR AT LEAST 1HOUR. *YOU MAY ALSO MARINATE THE CHICKEN OVERNIGHT. ONCE MARINATED, HEAT THE OLIVE OIL IN A MEDIUMSIZED SKILLET OVER MEDIUM HEAT. ONCE THE OLIVE OIL IS HEATED, ADD THE CHICKEN. STIRRING CONTINUOUSLY, SAUTÉ THEM UNTIL THE CHICKEN HAS COOKED THOROUGHLY, WHICH IS ABOUT 8-10 MINUTES. REMOVE FROM HEAT AND SERVE, RESERVING THE SAUCE IF SERVING OVER SPIRALIZED VEGETABLES OF CHOICE. THE CILANTRO LIME CHICKEN SERVES 5-6. SERVE OVER CAULIFLOWER RICE OR SPIRALIZED VEGETABLES OF CHOICE.

07

Orange Beef Stir-Fry

A REFRESHING AND CITRUSY VERSION OF A TAKE-OUT FAVORITE. THOUGH THIS ORANGE BEEF IS MUCH LIGHTER ON THE CALORIC SCALE AND A BREEZE TO THROW TOGETHER, IT DOES NOT LACK FLAVOR OR NUTRITIONAL VALUE. ENJOY.

08

Orange Beef Stir-Fry

INGREDIENTS 1 lb. beef of choice 1 tsp coconut flour 1 tbsp. fresh orange juice 1 tsp minced ginger 1 tsp Coconut Aminos 1 cup sliced red bell pepper 1 cup sliced onion 1 tsp orange zest 1 tsp olive oil

DIRECTIONS SLICE THE BEEF INTO THIN SLICES, AND COAT WITH THE COCONUT FLOUR USING A CONTAINER OR PLASTIC STORAGE BAG. HEAT THE OIL OVER MEDIUM HEAT IN A NON-STICK SKILLET. ONCE THE OIL IS HEATED, ADD THE BEEF, ONION, RED BELL PEPPER, ORANGE JUICE, AND COCONUT AMINOS. MAKE SURE YOU STIR ALL OF THE INGREDIENTS FREQUENTLY WHILE COOKING UNTIL THE MEAT IS THOROUGHLY COOKED THROUGH AND DONE, WHICH TAKES ABOUT 6-8 MINUTES. REMOVE ALL INGREDIENTS FROM THE SKILLET, AND GARNISH WITH THE ORANGE ZEST BEFORE SERVING. THE ORANGE BEEF STIR-FRY SERVES 4.

09

Lemon Chicken with Capers

INGREDIENTS 12 oz. chicken of choice (raw) 3 tbsp. arrowroot flour (or flour of choice) 1 ½ tsp. Onion powder 2 tsp. garlic powder 1 cup chicken stock ¾ cup lite coconut milk ¼ cup lemon juice 2 tsp. extra virgin olive oil 1 tsp. capers

DIRECTIONS HEAT THE OIL IN A NON-STICK SKILLET. IN A MIXING BOWL, COMBINE THE ARROWROOT FLOUR (OR FLOUR OF CHOICE) WITH THE ONION POWDER AND GARLIC POWDER. COAT THE CHICKEN WITH THE FLOUR MIXTURE BEFORE PLACING IT IN THE HEATED SKILLET. COOK THE CHICKEN UNTIL BROWNED ON ONE SIDE, THEN FLIP TO COOK THE OTHER SIDE. COOK UNTIL JUST DONE. ADD THE REMAINING INGREDIENTS. COVER AND SIMMER ON LOW FOR TEN MINUTES, OCCASIONALLY STIRRING TO ENSURE THE CHICKEN DOES NOT STICK TO THE SKILLET, AS THE LIQUID WILL BEGIN TO REDUCE. REMOVE FROM HEAT, AND COOL SLIGHTLY BEFORE SERVING. THE LEMON CHICKEN WITH CAPERS SERVES 3-4.

10

Southwestern Beef

INGREDIENTS 8 oz. beef of choice, cut into bite-sized cubes ¼ cup onion (diced) ¼ cup assorted bell pepper (diced) ¼ cup cassava (diced) 1 tbsp.. ghee ¼ tsp cumin 1/8 tsp chipotle powder 5-6 grape tomatoes Bunch of cilantro roughly chopped 2 lime wedges

DIRECTIONS IN A MEDIUM PAN, HEAT THE GHEE UNTIL MELTED. ADD THE BEEF AND ONIONS. COOK UNTIL THE MEAT IS BROWNED ON ALL SIDES, STIRRING FREQUENTLY. ONCE THE BEEF IS NEAR DONE COOKING, ADD THE BELL PEPPERS, CASSAVA, AND SPICES. ENSURE YOU ARE FREQUENTLY STIRRING TO EVENLY DISTRIBUTE ALL OF THE INGREDIENTS SO THEY MAY ABSORB ONE ANOTHER'S FLAVORS. ONCE THE BEEF COMPLETES COOKING, REMOVE FROM THE HEAT, AND SERVE WITH GRAPE TOMATOES AND CILANTRO. SQUEEZE THE LIME WEDGES OVER THE MEAT BEFORE EATING TO ENHANCE THE FLAVORS. THE SOUTHWESTERN BEEF SERVES 2.

11

Simple Chicken & Potatoes

THIS RECIPE CALLS FOR AN UNEXPECTED INGREDIENT. MAYO. I KNOW. YOU ARE PROBABLY THINKING I AM OFF MY ROCKER. AT LEAST, I THOUGHT I WAS MAYBE OFF MY ROCKER FOR GIVING IT A TRY. MOST RECIPES CALL FOR EITHER SOUR CREAM OR CREAM CHEESE WHEN I WANT SOMETHING "CREAMY." HOWEVER, THOSE ARE ITEMS WE DON'T NORMALLY BUY. HOWEVER, WE DO KEEP MAYO ON HAND. I THOUGHT, "HMMM…., WELL, WHY NOT?" I WAS SKEPTICAL AT FIRST. HOWEVER, AFTER AN ADMITTEDLY CAUTIOUS FIRST BITE, I THOUGHT, "HERE IT IS.” CREAMY, TASTY, AND FRUGAL ALL IN ONE DISH. I EVEN MANAGED TO FOOL MY HUSBAND. BEING A GREAT POST-WORKOUT MEAL DOESN’T HURT EITHER. ENJOY.

12

Simple Chicken & Potatoes

INGREDIENTS 12 oz. raw chicken (cut into bite-sized pieces) 4 tbsp. mayo of choice 2 tbsp. Italian seasoning 1 tsp. garlic powder ½ medium-sized onion, thinly sliced, 2 medium potatoes, thinly sliced

DIRECTIONS HEAT THE OVEN TO 375 DEGREES FAHRENHEIT. IN A MEDIUM-SIZED BOWL, THOROUGHLY COMBINE THE MAYO, ITALIAN SEASONING, AND GARLIC POWDER. IN ANOTHER BOWL, ADD THE CHICKEN AND HALF OF THE MAYO MIXTURE. MAKE SURE YOU EVENLY COAT THE CHICKEN AS YOU ALSO COMBINE THE INGREDIENTS THOROUGHLY. ADD THE THINLY SLICED POTATOES TO THE BOWL WITH THE REMAINING MAYO MIXTURE, ENSURING THEY ARE THINLY COATED. USING A NON-STICK LOAF PAN, SPREAD HALF OF THE CHICKEN MIXTURE ON THE BOTTOM. THEN A LAYER OF ONIONS, FOLLOWED BY A LAYER OF THE POTATOES. REPEAT LAYERS UNTIL ALL OF THE CHICKEN, ONIONS, AND POTATOES ARE GONE. BAKE FOR 40 MINUTES, UNCOVERED UNTIL THE TOP LAYER IS GOLDEN BROWN, ENSURING THE CHICKEN IS THOROUGHLY COOKED THROUGH AND DONE. REMOVE FROM THE OVEN AND SERVE. SIMPLE CHICKEN AND POTATOES SERVES 4.

13

Creamy Brussels Sprouts & Chicken

WHILE I REALIZE BRUSSELS SPROUTS ARE NOT EVERYONE'S FAVORITE VEGETABLE (CUE THE GASP), THE COMBINATION OF INGREDIENTS IN THIS DISH MAY JUST CHANGE YOUR MIND. WITH MINIMAL INGREDIENTS REQUIRED AND A SLIGHTLY CREAMY, OKAY CHEESY FLAVOR, THIS ONE-DISH MEAL MAKES YOU WONDER IF YOU ARE EATING A COMFORT FOOD DISH BY MISTAKE. BRUSSELS SPROUTS. THE NEW BROCCOLI. ENJOY.

14

Creamy Brussels Sprouts & Chicken

INGREDIENTS 12 oz. fresh or frozen brussels sprouts 8 oz. cooked chicken breast (diced) ¾ cup lite coconut milk 2 tbsp. Nutritional yeast 3 slices cooked bacon 1 tsp. garlic powder

DIRECTIONS HEAT THE OVEN TO 350 DEGREES FAHRENHEIT FAHRENHEIT. ROAST BRUSSELS SPROUTS FOR 10 MINUTES. COOK THE BACON AT THE SAME TIME. ONCE YOU COOK THE BACON, DRAIN, AND CUT INTO PIECES. IN A SEPARATE POT, ADD THE COCONUT MILK, NUTRITIONAL YEAST, AND GARLIC POWDER. SIMMER ON LOW UNTIL JUST BOILING. ADD THE CHICKEN AND BRUSSELS SPROUTS IN A BAKING DISH. POUR THE SAUCE OVER THE CHICKEN AND BRUSSELS SPROUTS AND TOP WITH THE BACON. BAKE FOR 10-15 MINUTES UNTIL THE SAUCE HAS THICKENED, AND THE BACON IS CRISP. REMOVE FROM THE OVEN AND LET COOL SLIGHTLY BEFORE SERVING. CREAMY BRUSSEL SPROUTS AND CHICKEN SERVES 2-3.

15

Coconut Chicken Curry

INGREDIENTS 1 tsp. virgin coconut oil 12 oz. cooked chicken (plain) 1 tsp. curry powder ¼ cup sliced onion ¼ cup sliced colored bell pepper ¼ cup lite coconut milk Cilantro (chopped to taste)* Optional Raisins (Handful for garnish)* Optional

DIRECTIONS IN A MEDIUM PAN, HEAT THE COCONUT OIL OVER MEDIUM-LOW HEAT UNTIL MELTED. ADD THE NEXT FOUR INGREDIENTS UNTIL HEATED THROUGH, AND THE PEPPERS BEGIN TO SOFTEN. ADD THE COCONUT MILK AND STIR TO ENSURE YOU EVENLY DISTRIBUTE IT AMONG THE INGREDIENTS. REMOVE THE PAN FROM HEAT, THEN CONTINUE TO STIR FOR ANOTHER MINUTE OR SO. MAY BE SERVED OVER RICE. YOU MAY USE CILANTRO AND RAISINS AS A GARNISH. *THESE BOTH TOGETHER ARE WONDERFUL TO ENHANCE THE FLAVORS OF THE DISH. COCONUT CHICKEN CURRY SERVES 3.

16

Creamy Spaghetti Squash

CHICKEN AND BROCCOLI. A STAPLE IN MANY A PERSON’S FITNESS REGIMENS. IF YOU KNOW WHAT I MEAN, YOU PROBABLY AGREE THAT COMBINATION GETS QUITE DULL RATHER QUICKLY. THIS SIMPLE COMBINATION OF CHICKEN, BROCCOLI, AND A FEW OTHER INGREDIENTS IS ANYTHING BUT BORING. WAIST-LINE FRIENDLY, YES. SLIGHT INDULGENT YES. BLAND REGULAR CHICKEN AND BROCCOLI, NO. CREAMY SPAGHETTI SQUASH BAKE. THE NEW TAKE ON CHICKEN AND BROCCOLI. ENJOY.

17

Creamy Spaghetti Squash

INGREDIENTS 2 1 cup of cooked spaghetti squash 1 cup of cooked broccoli 8 oz. cooked chicken (cubed) ½ cup lite coconut milk 1 tbsp. nutritional yeast 1 tsp. onion powder 1 tsp garlic

DIRECTIONS IN A SMALL POT, HEAT ON LOW THE COCONUT MILK, NUTRITIONAL YEAST, ONION, AND GARLIC POWDERS TO BOIL, STIRRING FREQUENTLY, WHICH WILL TAKE ABOUT 6-8 MINUTES. REMOVE FROM HEAT. IN A LARGE BOWL, LIGHTLY TOSS THE SPAGHETTI SQUASH, BROCCOLI, AND CHICKEN UNTIL COMBINED. DRIZZLE THE HEATED COCONUT MILK SAUCE OVER THE SPAGHETTI SQUASH MIXTURE. GENTLY TOSS AGAIN IF NEEDED TO MAKE SURE YOU EVENLY DISTRIBUTE THE SAUCE THROUGHOUT THE BOWL. CREAMY SPAGHETTI SQUASH SERVES 2.

18

Cleaner-er Meatloaf Part 01

INGREDIENTS 1 lb. ground turkey *I use lean 93% lean 1 egg 3 tbsps. almond meal ½ cup chopped onion 1 tbsp. Italian seasoning 3 tbsps. ketchup 1 tbsp. Olive oil Glaze: 3 tbsps. ketchup 1/3 cup Coconut Aminos

DIRECTIONS HEAT THE OVEN TO 350 DEGREES FAHRENHEIT. IN A SMALL BOWL, COMBINE THE ALMOND MEAL AND ITALIAN SEASONING. IN ANOTHER SMALL BOWL, COMBINE THE KETCHUP AND COCONUT AMINOS. SET ASIDE. IN A LARGE BOWL, GENTLY COMBINE THE REMAINING INGREDIENTS FOR THE MEATLOAF. AS A NOTE, I FOUND THE OLIVE OIL HELPS TO KEEP THE MEATLOAF MOIST WHEN BAKING DUE TO USING 90% LEAN MEAT. IF USING 99% LEAN MEAT, ADD ANOTHER TBSP. OF OLIVE OIL TO KEEP FROM DRYING OUT WHILE BAKING.

19

Cleaner-er Meatloaf Part 02

DIRECTIONS CONT'D USING AN UNGREASED LOAF PAN, SHAPE THE GROUND TURKEY TO THE DESIRED THICKNESS, THEN SPREAD THE KETCHUP AND COCONUT AMINO MIXTURE EVENLY ACROSS THE TOP BEFORE PLACING THE LOAF PAN IN THE HEATED OVEN. BAKE UNCOVERED FOR 35-40 MINUTES. ENSURE THE MEATLOAF IS COOKED THOROUGHLY BEFORE REMOVING IT FROM THE OVEN. CLEAN-ER MEATLOAF SERVES 3-4.

20

Sloppy-less Joes

INGREDIENTS 1 lb. ground beef *I use lean 93% lean ½ cup chopped onion ½ cup green pepper ¼ cup Coconut Aminos 1 tbsp. Coconut oil 2 dates (pits removed and chopped into small pieces) 1 tsp. garlic powder

DIRECTIONS IN A LARGE PAN, HEAT THE COCONUT OIL OVER MEDIUM-LOW HEAT. ADD ALL REMAINING INGREDIENTS TO THE HEATED PAN. MAKE SURE YOU FREQUENTLY STIR TO ENSURE ALL OF THE INGREDIENTS ARE WELL COMBINED AND COOK THE MEAT UNTIL THE GROUND TURKEY HAS COOKED THOROUGHLY. THE DATES WILL BEGIN TO BREAKDOWN DURING THE COOKING PROCESS; HOWEVER, THEIR SWEETNESS WILL REMAIN. REMOVE FROM THE HEAT ONCE DONE, AND DRAIN ANY EXCESS LIQUID IF NEEDED. SERVE OVER ROASTED POTATOES OR RICE. SLOPPY-LESS JOES SERVES 4.

21

Not Your Traditional Beef Stew

I AM A BIG FAN OF USING OUR SLOW COOKER. IT ALLOWS FOR TOUGH CUTS OF MEAT TO BE USED VICE THE MORE EXPENSIVE CUTS. THE SLOW COOKER ALLOWS THE MEAT TO BECOME TENDERIZED WHILE THE COOKING PROCESS TAKES MORE EXTENDED PERIODS, MAKING IT ECONOMICALLY CHEAPER. COOKING TIME IS REDUCED, THE APPLIANCE ITSELF IS LOW ON ENERGY COSTS, AND THE COOKING PROCESS MAKES THE HOUSE SMELL DELICIOUS WHEN WE GET HOME ON THOSE CHILLY EVENINGS. THIS STEW IS FULL OF CLEAN INGREDIENTS, IS NUTRITIOUS, AND GAIN WORTHY, MAKING IT A WIN FOR MEAL PREPPING. ENJOY.

22

Not Your Traditional Beef Stew Part 01

INGREDIENTS 2 lbs. of beef stew meat (or any cuts of beef meat of choice) 2 lbs. butternut squash, cubed into large chunks 5 medium-sized carrots, cut into large chunks 3 cups medium-sized zucchini, sliced 3 cups of beef bone broth (or beef broth if you don’t have any) 2 tbsps. of olive oil 1 package of sliced portabella mushrooms 2 tbsps. of coconut flour 1 tbsp. of roasted garlic powder 1 tbsp. of onion powder

23

Not Your Traditional Beef Stew Part 02

DIRECTIONS PLACE THE CARROTS AT THE BOTTOM OF THE CROCKPOT OR POT. IN A LARGE SAUCEPAN, HEAT THE OLIVE OIL. USING EITHER A LARGE MIXING BOWL OR ZIPLOC BAG, EVENLY MIX THE BEEF WITH THE LAST THREE LISTED INGREDIENTS ENSURING EACH PIECE OF MEAT HAS A NICE COATING OF THE FLOUR AND SPICES. ONCE THE OIL IS HOT, BUT NOT SMOKING, BROWN THE BEEF ON ALL SIDES. ONCE BROWNED WITH A THIN LAYER OF CARAMELIZATION, POUR THE BEEF STOCK OVER THE BROWNED MEAT. ADD THE MUSHROOMS TO THE SAUCEPAN. USING THE BEEF STOCK TO ASSIST YOU, SCRAPE THE SAUCEPAN'S BOTTOM TO ENSURE YOU HAVE ADDED ALL OF THE PAN DRIPPINGS TO THE MIXTURE. ONCE YOU HAVE REMOVED ALL OF THE PAN DRIPPINGS FROM THE SAUCEPAN'S BOTTOM, TRANSFER EVERYTHING TO THE CROCKPOT. *IF YOU DO NOT HAVE A CROCKPOT, USE A LARGE POT INSTEAD. COOK ON HIGH FOR 6 HOURS, OR LOW FOR 8 HOURS. DURING THE LAST HOUR OF COOKING TIME, PLACE THE BUTTERNUT SQUASH AND ZUCCHINI INTO THE CROCKPOT TO ALLOW THEM TO COOK FOR THE REMAINING TIME. * IF USING THE STOVETOP METHOD, COOK COVERED ON LOW FOR 2-3 HOURS AS STOVETOP TEMPERATURES VARY, BEFORE ADDING THE BUTTERNUT SQUASH AND ZUCCHINI. SERVE EITHER ALONE OR OVER CAULIFLOWER RICE. NOT YOUR TRADITIONAL BEEF STEW SERVES 8.

24

Clean-er Spaghetti

IN OUR HOUSEHOLD, SPAGHETTI IS A STAPLE. IT IS EASY ON TIME TO PREPARE AND KID-FRIENDLY. HAVING A VERY PICKY EATER AT HOME IN THE SMALL PERSON CATEGORY HELPS KEEP THIS MENU STAPLE IN OUR MONTHLY ROTATION. THIS SPAGHETTI HAS NUTRITIOUS INGREDIENTS THAT ARE ALSO WAIST-LINE FRIENDLY AND CONTAINS NO HEAVY CARBS WITHOUT SACRIFICING ON TASTE. CLEAN(ER) SPAGHETTI IS A TIME-SAVER, AND AT TIMES, A LIFESAVER. EVEN FOR THE CHILD THAT IS A PICKER EATER. ENJOY.

25

Clean-er Spaghetti

INGREDIENTS 1 lb. ground turkey 1 medium onion (chopped) 1 garlic clove (minced) 1 celery stalk (chopped) 2 large tomatoes of choice (diced) 2 tbsp. olive oil 1 ½ tsp. Italian seasoning 2 cups cooked spaghetti squash

DIRECTIONS IN A LARGE PAN, HEAT THE OLIVE OIL OVER MEDIUM-LOW HEAT. ADD THE GROUND TURKEY, SEASONING, ONION, GARLIC, AND CELERY. COOK UNTIL THE GROUND TURKEY IS DONE, STIRRING FREQUENTLY. ONCE YOU HAVE COOKED THE GROUND TURKEYTHOROUGHLY, ADD THE TOMATOES TO THE PAN. CONTINUE TO STIR FREQUENTLY. COOK FOR ANOTHER2-3 MINUTES UNTIL THE TOMATOES BEGIN TO BREAKDOWN. THIS PROCESS WILL ASSIST IN MAKING A LIGHT SAUCE. REMOVE FROM HEAT. SERVE OVER ½ CUP OF COOK SPAGHETTI SQUASH. CLEAN(ER) SPAGHETTI SERVES 4.

26

About Me

I'M A CERTIFIED MASTER TRAINER WITH ISSA, WITH CERTIFICATIONS AS A FITNESS TRAINER, BODYBUILDING SPECIALIST, NUTRITION SPECIALIST, SPORTS NUTRITION SPECIALIST, TRANSFORMATION SPECIALIST, AND STRENGTH & CONDITIONING SPECIALIST.

AS A WIFE, MOTHER, RETIRED SERVICE MEMBER IN THE UNITED STATES MARINE CORPS, AND E-BOOK AUTHOR, TIME IS AS PRECIOUS A COMMODITY IN OUR HOUSEHOLD AS IT IS IN YOURS. WITH THAT, LET'S BE FAITHFUL TO OUR FITNESS GAINS; LET'S GET FIT. AND LET'S BE FRUGAL WHILE DOING IT. F3. LET’S WORK.

FOR MORE FRUGAL E-BOOKS FROM FAITHFULLY FIT & FRUGAL, DON'T FORGET TO GRAB YOUR COPY OF MY E-BOOK ON FRUGAL LIVING.

BE SURE TO FOLLOW ME ON INSTAGRAM: @F3LETSWORK