Meal Prepping Week ONE Get enough protein

Meal prep week one.

This pdf file has a basic shopping list and recipes for my meal prep week one video on youtube. Make a bunch of nutritional, protein packed meals in just a few hours.

Meal Prepping Week One. Grocery list, instructions, and recipes

Clean Eating Copycat Payday Candy Bar!

Clean Eating Copycat Payday Candy bar 

Ingredients:

• 1 1/2 C Honey
• 1/2 C Brown Rice Syrup
• 1/2 C Maple Syrup 
• 1 Can full fat coconut milk (Only the cream) 
• 1/2 C Unsweetened Almond Milk 
• 12 oz peanuts 

Preparations: 

• Line a 12" x 3" Pan with parchment paper (or a 9" x 13" pan) 
• Fill a sink or larger pan with about an inch and a half of ice water (Ice bath for candy bar to cool in). 

Instructions: 

        To have the cream of the coconut milk separate, place the can in the fridge overnight. Then use only the thick white paste off the top. 

        In a large pot bring honey, brown rice syrup, maple syrup, full fat coconut milk, and almond milk to a boil. Let simmer on medium for about 20 minutes. Insert candy thermometer or start checking it with cold water and a spoon. Once the mixture reaches 240 F or feels firm but still pliable in your hands (Cooling small amounts in a cup of ice water) Pull from heat and add peanuts. Pour caramel into pan and immediately put in ice water bath. Wait an hour. Cut and enjoy! 

PDF Printable Recipe https://docs.google.com/document/d/17xn2m0d9pAgxK8hPE2s380lRoWSKxt58pf0DW3zpvSk/edit?usp=sharing 

YouTube Tutorial:  https://www.youtube.com/watch?v=WzlBSUNv6FI&feature=youtu.be

Jello Jigglers with fruit juice

Jello Jigglers with fruit juice

2 1/2 C cold water
1/2 C Beef gelatin
2 12 oz cans 100% fruit juice concentrate.

      Add beef gelatin to cold water. Bring fruit juice to a boil and add it to the beef gelatin mix. Stir well. Put in cookie sheet or bowl and let set in fridge 2-4 hours or until stiff. Enjoy!

How to make Luna Bars (the healthy way!)

Luna Bars

Step by step Youtube tutorial

1/2 C brown rice syrup or Agave (I also think honey would be great)
1/2 C + 2 TBSP all natural salted peanut butter
2 tsp Pure Vanilla extract
1/2 tsp Organic Salt
3 C brown crispy rice (Crispy brown rice )
2-3 TBSP protein powder (optional)
About 5 oz. melted chocolate. (I use semi sweet chocolate chips sweetened with cane sugar)  Chocolate chips

         Mix sweetener, peanut butter, salt, and vanilla in sauce pan and heat. Mix well. Remove from heat and pour over crispy brown rice and protein powder. Mix really well. Pour into greased or lined pan and pat down ( I line a cookie sheet with parchment paper and then put a second piece of parchment paper over the mixture to pat it down really well). Melt chocolate and spread over mixture. Put in freezer for about thirty min and then serve. Enjoy!

Healthy Reese's Peanut Butter Cups

Healthy Reese's Peanut Butter Cups

Step by step Youtube instructions

These creamy smooth Reese's will have you completely hooked after only one batch but the best part is you don't even have to feel guilty. 

Note: The Chocolate used in this tutorial is dark, if you are not a dark chocolate fan just add more sweetener or use a different chocolate.

Filling

1/2 C Ground Flax Seed

1/4 tsp Salt

1/4 C Honey

1/2 C Natural Peanut Butter

       Mix flax seed and salt. Add Honey and Peanut Butter. Mix well (It will be a bit stiff but that's okay. Just mix till it is like a play dough). Put little coin sized chunks into molds and pour the home made chocolate (Step by step Youtube instructions for the chocolate) or melted semi-sweet chocolate chips over it until the filling is concealed. Let harden in fridge or freezer. Enjoy! 

Link for the cupcake molds; http://www.amazon.com/Kitchen-Craft-Colourworks-Silicone-Cupcake/dp/B003SZNVFK/ref=sr_1_2?ie=UTF8&qid=1399581200&sr=8-2&keywords=Silicone+cupcake+liners 

Healthy Honey Caramel Popcorn! Best Caramel Popcorn you will ever eat!

Healthy Honey Caramel Popcorn!

Step by step Youtube tutorial

1 C honey
1/2 C Natural peanut butter
1/2 tsp Vanilla extract
1 C popcorn kernels
4 TBSP Olive Oil

     Using a stove top popcorn popper (or whatever you have for popping popcorn) Pop the popcorn 1/2 c at a time and put in two bowls. (you put 2 TBSP olive oil in your popper, heat it and add the popcorn kernels. Pop till it is no longer making many popping sounds)

  Set your popcorn aside and put the honey in a sauce pan. Heat to soft ball stage and remove from heat. (Use cold water and put a small amount of honey in it, when it forms a soft ball in your fingers after being in cold water it is done).

  Add the peanut butter and vanilla and mix well.

 Pour over popcorn and mix till popcorn is covered. Enjoy! You can also use this for caramel apples or just form the popcorn into balls for popcorn balls.

Healthy Graham Crackers

Step by step Youtube tutorial

Honey Graham Crackers (with coconut oil!)

4 - 4 1/2 C white wheat flour
1 tsp salt
1 tsp baking soda
1 tsp cream of tartar
1 C coconut oil (stiff)
1/2 C hot water
1 egg lightly beaten
1 C honey ( or 1  C cane sugar)

     Mix dry ingredients in bowl. Cut in coconut oil. Add egg, water, and honey mixed together. Roll out on floured surface and cut with cookie cutter. Bake at 350 for 10-15 min.