MEAL PREP WITH SAJE NICOLE

So I have to be honest. I haven’t eating right or treating my body the best way these last couple months. I normally eat super clean and am very health conscious. But I've been doing so much traveling it makes it hard to meal prep the way I want to. Not to mention living in the city that never sleeps (Miami) doesn’t help either. But good thing is that I know what I need to do to get my body back and super tight. It all starts with your mind, then your diet. You have to get excited about the new body you will have in the next few months and understand that nothing will happen unless you change your diet.

 

So what exactly is meal prepping? 
For those of you who are unfamiliar with the term, essentially it is planning and prepping your meals in advance for the week.
This means cooking breakfast, lunch and dinner in bulk. So not only will this give you more control over what you're eating it will save you tons of money on groceries! 

You will need:
*At Least 15 assorted tupper-ware containers for snacks, lunch and dinner. 
*Your choice of protein. (I always get Chicken breast and Salmon, and ground turkey)
*Choice of vegetables (Fresh vegetables are the best way to go)
*Choice of starch
*Olive Oil, Salt and pepper
*and a 24-bottle case of water for drinking throughout the week
If you choose not to marinate your meat, skip this step
Just use salt and pepper
Base of marinade- 
8 sprigs of thyme
1/4 red pepper
1/2 shallot, 
peeled 3 garlic cloves, 
peeled 1 scallion, 
chopped 3-4 sprigs of fresh parsley 1 Maggie® chicken broth
1/2 scotch bonnet pepper
1/2 tsp of black pepper
1/2 tsp of Adobo® seasoning
1/2 cup of water 1/2 lemon, juiced
blend all these together and marinate meat in refrigerator overnight. 

 

 

Proceed to the next steps.

CLEAN YOUR MEAT
Here are some of my techniques on how to clean meat:
Remove meat from package
 Place your meat in a bowl with vinegar,
 let it sit for about 20 minutes
 Remove vinegar and proceed to clean the meat with limes and/or sour oranges.
Cut the limes in 3 pieces because that makes them easier to squeeze.
Make sure that you rub the limes on the meat.
 You can now let the limes sit in the meat for about 10 minutes, longer if you aren’t in a rush.
While the limes are in the meat, boil some water in a pot.
Once your water is boiled you can now pour the water into the bowl that contains the meat.
 Once you remove your limes, and you drain the meat, you should have meat that smells fresh and is ready to be seasoned.

 

CLEAN YOUR VEGGIES
For the heads of broccoli simple rising with water will be good enough.
I’ll be using fresh heads of broccoli from Whole foods. 
Frozen vegetables don’t need to be washed.

Preheat oven to 395 degrees
Lay 7 to 8 pieces of chicken on one pan and the other source of protein (fish etc.) in a separate pan to avoid cross contamination. 
Cover with Have Duty Aluminum Foil to seal in tenderness and pop in the oven.
Add 1/4 cup of olive oil, a pinch salt and pepper and garlic powder to your heads of broccoli. Toss it around and put in separate pan to cook in oven. 

Wash off sweet potatoes and place them in a pot with water already boiling. Let boil for 25 30 minutes for best results. 

Now put on your favorite show and let the food do its thing (=
Periodically check on your food and make sure everything is coming together the way you want. 

Drain the sweet potatoes. Once the food is prepared. Open each plastic bowl and get them ready to get stuffed.
Add once piece of protein in each bowl. *Add your starch of choice, (rice, sweet potato or white potato) Add your veggies to each bowl and seal each bowl.

 You need 6 small meals each day so add your favorite fruits of nuts in between your prepared dishes.