I am starting to make some videos of the recipes I make more frequently then others in hopes that it will help others realize meal prep really isn't that bad! Plus, I personally think the meals I pick out are truly tasty and meals that people would look forward to eating... I mean why prep meals for the week that you aren't actually going to enjoy? Anyways, I've made this Vaca Frita with chicken multiple times and absolutely love it. It is a relatively simple meal to make without a ton of ingredients whatsoever. I personally love eating this chicken with some Barnana’s Himalayan Pink Sea Salt Plantain Chips (paleo, vegan, gluten free, dairy free, amazing), but this time I just had it over cauliflower rice. For not a ton of ingredients, this chicken sure packs a lot of flavor and is not lemon or cilantro dominant at all. This is a great protein to prep in bulk that you can dress up throughout the week however you want, so that you're not bored of the same meal everyday. One of these days I plan to make this Chicken Vaca Frita with some roasted plantains, which I think would be a bomb meal. If you give this one a try let me know how you enjoy it!
Instant Pot Chicken or Turkey Vaca Frita
Original recipe found here
Another video for your viewing pleasure! Figured it was time to share how I have been making bulk sweet potatoes for meal prep literally every week these days. The best part is that it is super FAST and super EASY to do, which is why this one has been my go-to. The video really says it all, so I'll just add my notes and commentary. I typically buy larger sweet potatoes and stuff my Instant Pot to the max, so I always cook on manual for 30 minutes. However, like I noted below, if your sweet potatoes are smaller in size then 25 minutes should be plenty enough. The skins on the sweet potatoes naturally break open when cooked through, and once cooled I'll either put them into meals or store in one big container to have with dinners for the week. If you are someone who needs to mix up how they eat sweet potatoes then don't go anywhere yet! This is just like a plain chicken bulk prep where once you have it made you can dress it up as you want throughout the week. You can make this cooked sweet potato into a mash by adding some spices, cooking fat, and coconut or almond milk. If you want to step the mash game up even more you can steam some cauliflower, butternut squash, carrots, or pumpkin and blend that into the mash as well. I've added cooked sweet potato to smoothies and gluten-free oatmeal, made sweet potato pancakes, mashed them with bananas to make a fun snack, and my favorite is making a sweet potato bowl -- add an egg or two on top, some nuts, seeds, dried fruit, coconut shavings, spinach, chicken or other protein... the possibilities are really endless! Although these aren't true baked sweet potatoes, I do think they come pretty close to the real thing. Plus, you don't have to spend and hour or two waiting and checking on them in the oven until they are done. With no prep involved, just pop these in your Instant Pot first thing in the morning or when you get home, and continue on with your life.
Super Fast Instant Pot Baked Sweet Potatoes
*If your sweet potatoes are larger in diameter cook for at least 30 minutes. If they are smaller in diameter then 25 minutes should be plenty enough!
This is my third time posting this recipe, so I'll make it worth your while! First off, this recipe is originally for the slow cooker, so if you do not have a pressure cooker then check out the original link at the bottom of this post for how to make this in your crockpot, and then go buy an Instant Pot 😉... Now since I have always just made this recipe in my Instant Pot, and this is one of my staple and go-to meal prep recipes, I decided to make a more detailed blog post about what I actually do every other week. I also wanted to show everyone how incredibly simple it is to make one of my favorite recipes, use the Instant Pot, and log the recipe in MyFitnessPal, so I made a quick little video compilation of the steps. If you find it helpful at all please let me know and I will make more!
About this recipe though... I wrote in parenthesis below, but I will typically increase the chicken amount to anywhere between 6-7 lbs since I am meal prepping for 3 people, and I love having extra for dinner when needed. If you don't need that much chicken though, just use the suggested 2.5-3 lbs as the recipe calls for below. No need to adjust anything else, although sometimes since I have so much chicken I'll increase the oil and spices some. This is a low fat and carb chicken recipe, so it definitely needs to be paired with a carb and vegetable of your choice, which you can then load with more fat according to your goals. I typically bake sweet potatoes to go with this buffalo chicken, and will roast some broccoli with extra virgin olive oil (EVOO) and salt to complete the meal. If you need even more fat, I suggest increasing the coconut oil in the buffalo chicken, throwing some ghee or nut butter on your sweet potato, definitely using EVOO (or bacon fat 🥓) to saute or roast your vegetable of choice in, or top everything with a fried egg or two. The options are endless! This meal is typically what I eat before I head to the gym, so it's higher protein and carb, and low fat. If all this macro talk is going over your head though, don't pay any attention to it. The point of this post is to show how incredibly easy bulk making something delicious for your lunches all week is. That knocks out one meal on track everyday! If you are looking for more specific guidance then check out the nutrition coaching tab and send me a message!
Instant Pot Buffalo Chicken with Sweet Potatoes
*You don't absolutely need the arrowroot starch - it just helps thicken the sauce some. If you do not use it, you can still put the cooked chicken on "Saute" mode in your Instant Pot to thicken the sauce. It usually takes me around 10 minutes when I don't use the arrowroot starch.
Original recipe found here
Sharing the recipes I prepare to help others eat more real food and begin their journey to a healthier life.