Josh Cortis@themealprepmanual

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Josh Cortis

Chocolate Chip Cookie Bread   @themealprepmanual   ⁣⁣ ⁣⁣ These little bites are spongy and sweet and can be customized to fit your taste preferences. If you love chocolate you could throw in some cocoa powder. You can swap the chocolate chips for blueberries and save 200 calories or so on the whole recipe. You can also make them savory. I have a recipe using this same base that is a mimic of cheddar bay biscuits. ⁣⁣ ⁣⁣ RECIPE⁣⁣ Dry Ingredients:⁣⁣ ⁣⁣ 1 cup (80g) oats blended into flour ⁣ 1/2 tsp (2g) baking soda⁣⁣ 1/4 (1g) tsp salt⁣⁣ ⁣⁣ Wet Ingredients:⁣⁣ 1 small egg⁣⁣ 2/3 cup (150g) plain non fat Greek yogurt ⁣⁣ 1.5 tsp (3g) stevia ⁣⁣ 1 tsp (4mL) vanilla⁣⁣ 1/4 cup (60g) chocolate chips ⁣⁣ ⁣⁣ PREPARATION ⁣⁣ 1. Stir together the dry and wet separately⁣⁣ 2. Mix the dry stuff into the wet. ⁣⁣ 3. Use a cookie scoop to make balls and bake at 375F for 15-17 minutes⁣⁣ ⁣⁣ MAKES 11. 718 CALS (65 each) 96g C | 25g P | 26g F for the whole thing. ⁣⁣ ⁣⁣ ❓Is it one cup of oats or one cup of oat flour?⁣⁣ ❗️One cup of oats. 80g of flour. That’s like 7/8 of a cup. ⁣⁣ ⁣⁣ ❓How many calories is it if I use blueberries instead?⁣⁣ ❗️437 CALS. 65 C | 25g P | 8.5g F. Don’t ask me what it would be if you swap anything else because I don’t want to calculate it. Use MyFitnessPal and figure it out. ⁣⁣ ⁣⁣ ❓I don’t have any small eggs. ⁣⁣ ❗️Use half of a big one. ⁣⁣ ⁣⁣ ❓Half of an egg?!? That’s impossible. I don’t know how I’m supposed to cut a raw egg in half. ⁣ ❗️Crack an egg, scramble it, only use half. Eat the other half or do with it what you please. Pretty simple. ⁣⁣ ⁣⁣ www.mealprepmanual.com⁣⁣ ⁣⁣   #mealprep     #vegetablesareforlosers     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Missouri


29

Josh Cortis

Weight Loss vs Weight Gain with Balsamic Chicken and Vegetables from The Meal Prep Manual-1st Edition eBook.   @themealprepmanual  ⁣ ⁣ On the weight loss side there are no potatoes included in the dish. You can still lose weight and include potatoes you may just need to cut calories from somewhere else in your diet. The balsamic vinegar gives a lot of flavor for not very many calories in this recipe making it a solid meal for when you’re trying to lose weight. It’s quite a bit of volume for how many calories it has. As many of you know I don’t love using breasts in preps. It’s much harder to get it right when compared to chicken thighs. However, I know a lot of you need to use chicken breast for your macro needs so I try and have a variety. I prefer roasting breasts for meal prep as I think most people can achieve a juicier meat by roasting over stovetop cooking. ⁣ ⁣ On the weight gain side is the addition of red potatoes and extra olive oil to add more calories. Chicken breast is a lean meat so it may be even better for you to swap it for a fattier meat if you wanted an even higher calorie meal. Adding some rice is another option that would make for an easy way to add calories. ⁣ ⁣ www.mealprepmanual.com⁣ ⁣   #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  ⁣ ⁣⁣ www.mealprepmanual.com⁣⁣ ⁣⁣   #mealprep     #vegetablesareforlosers     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Missouri


29

Josh Cortis

Blackened Red Snapper Fish Tacos   @themealprepmanual  ⁣ ⁣ This is not a meal prep dish, just something you can make for a quick dinner. Here in the future I plan to do some more recipes (like a couple a month) that aren’t necessarily great meal prep dishes but standard dinners. I used store bought corn tortillas here but whenever I make tacos I try to use instant masa and make the tortilla myself. Store bought corn tortillas are always dry as shit and they ruin everything but they are so much easier, especially if you don’t have a tortilla press. ⁣ ⁣ This dish, like just about any cooking, is not an exact science. I don’t measure stuff when I’m just throwing together meals. Just get close and you’ll be fine. Here’s the recipe. It made 4 Tacos. Roughly 222 Cals each. If you need an exact calorie total, weigh and measure for yourself. ⁣ ⁣ ⁣ INGREDIENTS⁣ 1/2lb red snapper⁣ Blackening seasoning (roughly 1/4-1/2 tsp of chili powder, salt, pepper, cumin, and cayenne mixed together)⁣ 1 tbsp olive oil⁣ 1/4 cup plain Greek yogurt ⁣ 1 tsp Adobo sauce ⁣ Lime juice⁣ Mango⁣ Jalapeño ⁣ Cilantro⁣ Red onion⁣ 1 tbsp Cotija cheese⁣ Avocado⁣ Corn tortilla shells⁣ ⁣ PREPARATION ⁣ 1. Preheat the oven to 400F. -Mix the spices together and drizzle olive oil over the fish. Rub seasoning on the flesh. -Bake until it’s done. I don’t know how long. I never time it because it doesn’t matter. It’s done when it flakes⁣ 3. Cut up the mango, jalapeño, cilantro, and red onion into a salsa. -Mix the yogurt with adobo sauce and lime juice. ⁣ 4. Construct Tacos. Top with Cotija cheese, avocado, and salsa⁣ ⁣ ❓What can I swap the snapper for?⁣ ❗️Literally anything you want. I’m not stopping you from doing anything. Any other white fish. Crab. Lobster. Salmon. Chicken. Steak. Tofu. Tempeh. Sodium hypochlorite (for legal reasons that’s a joke). Pork. Eggplant. I couldn’t care any less. ⁣ ⁣ ❓I don’t like mango. ⁣ ❗️Okay cool. I don’t care. ⁣ ⁣ ❓I can’t find cotija cheese. ⁣ ❗️Feta would be good, just punchier. Queso fresco too. ⁣ ⁣ ❓Can I use flour tortillas?⁣ ❗️Why are you like this?⁣ ⁣⁣ www.mealprepmanual.com⁣⁣ ⁣⁣   #mealprep     #vegetablesareforlosers     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdail  


44

Josh Cortis

Kielbasa Bowls from The Meal Prep Manual-60 Minute Meals. This is the quickest and easiest meal prep recipe I have. If you bought precooked rice and didn’t care about browning the sausage it could be prepped in the time it takes to plate everything up   @themealprepmanual  ⁣ ⁣ The purpose of this image is to show you how you can manipulate the caloric load of a meal without changing the volume or the quality of the meal. Both these dishes have the exact same amounts of every ingredient. The only difference is that the left side uses a turkey sausage and the right side uses a classical kielbasa made from pork and beef. The turkey sausage is much leaner and because of this, much more macro friendly. I actually prefer the turkey sausage in dishes like this where a ton of fat would weigh down the meal. Using a pork sausage tends to come with a lot of grease and it’s not as good in this application in my opinion. ⁣ ⁣ Processed meats aren’t something we should probably be eating for every meal but making this dish every once in a while for your prep isn’t going to hurt you. Everything in moderation. Plus they taste really good and part of life is enjoying food 😎⁣ ⁣⁣ www.mealprepmanual.com⁣⁣ ⁣⁣   #mealprep     #vegetablesareforlosers     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Missouri


40

Josh Cortis

Pineapple BBQ Chicken from the recipes tab on my website. I made these this morning in about an hour. I wanted to be done before noon to reserve the rest of the day for football 😎  @themealprepmanual  ⁣⁣ ⁣⁣ INGREDIENTS ⁣⁣⁣ 2.5lbs chicken thighs ⁣⁣⁣ 1/4 cup Vinegar based BBQ sauce⁣⁣⁣ 2-3 (750g) sweet potatoes ⁣⁣⁣ 2.5 cups frozen broccoli ⁣⁣⁣ 3 cups of pineapple ⁣⁣⁣ 2-3 tbsp olive oil⁣⁣⁣ ⁣⁣⁣ PREPARATION ⁣⁣⁣ 1. Lightly coat the chicken thighs in a little olive oil and grilled them using a cast iron grill pan. ⁣⁣⁣ 2. When they have cooked through, cut it into one inch pieces and put it back in the pan and add about 1/4 cup of a vinegar based BBQ sauce. ⁣⁣⁣ 3. The broccoli is just frozen chopped broccoli and pineapple is a fresh pineapple. ⁣⁣⁣ 4. Chop the potatoes into a small to medium size and roast at 400F in some olive oil for 20 minutes, flip halfway through. ⁣⁣cook until you’ve reached you’re desired doneness. ⁣ ⁣⁣ ❓Can I use chicken breast?⁣⁣ ❗️yes if you like dry chicken. ⁣⁣ ⁣⁣ ❓What are the macros if I use chicken breast?⁣⁣ ❗️You can calculate that yourself. ⁣⁣ ⁣⁣ ❓What kind of BBQ sauce do I use?⁣⁣ ❗️I don’t care. Use whatever you want. I use a local brand called Gates. If you are super worried about the nutrition info just recalculate it yourself. ⁣ ⁣ ❓I don’t like pineapple what should I swap it with?⁣ ❗️ First of all, if you’re capable of even considering cooking this meal, you’re definitely capable of realizing you can just leave it out. Second, how can you possibly expect me to know what you like? Replace it with whatever you want. ⁣ ⁣⁣ www.mealprepmanual.com⁣⁣ ⁣⁣   #mealprep     #vegetablesareforlosers     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Missouri


91

Josh Cortis

Weight Loss vs Weight Gain with Deconstructed Chicken Pot Pie   @themealprepmanual   ⁣ ⁣ INGREDIENTS ⁣⁣ 1 lb chicken breast⁣⁣ 2 lbs carrots⁣⁣ 3 stalks celery⁣⁣ 1/2 onion ⁣⁣ 1 lb potatoes⁣⁣ 6oz frozen peas ⁣⁣ 14oz chicken broth⁣⁣ 1/4 cup milk⁣⁣ 1 tbsp butter⁣⁣ 2 tbsp cornstarch + 2 tbsp water⁣⁣ 2 tbsp olive oil ⁣⁣ Salt and pepper to taste ⁣⁣ ⁣⁣ PREP⁣⁣ ⁣⁣ For the Chicken⁣⁣ 1. Wash 3 stalks of celery and peel 3 carrots.  Cut the vegetables and 1/2 of an onion into a small dice. ⁣⁣ 2. Heat 1 Tbsp of olive oil in a large pot over medium high heat. Add the vegetables and cook until the onions are translucent. ⁣⁣ 3. Add the chicken breast and 14.5 oz can of chicken broth.  Cover the pot and reduce the heat to medium low.  Cook for 25-30 minutes or until the chicken has cooked through. ⁣⁣ 4. Once the chicken has cooked remove it from the pot and shred with two forks. ⁣⁣ 5. Mix 2 Tbsp of cornstarch with 2 Tbsp of cold water and add to the pot to create a gravy. Stir to incorporate and bring to a boil to thicken. ⁣⁣ 6. Once the sauce has thickened, add the shredded chicken and peas.⁣⁣ For the Roasted Carrots⁣⁣ 1. Preheat your oven to 400°F. ⁣⁣ 2. Wash and peel 7-9 carrots and cut on a bias to pieces about 1" thick and 2-3" long.⁣⁣ 3. Transfer the carrots to a sheet pan, oil and bake for 20 minutes, flipping halfway through. ⁣⁣ For the Potatoes⁣⁣ 1. Wash and cut the potatoes into a large dice. Boil in a large pot of water until soft.⁣⁣ 2. Drain the water and add 1/4 cup of milk and butter. Mash until smooth⁣⁣ 3. Divide your ingredients evenly between 4 containers. Nutrition is for 1 serving. ⁣⁣ You can make this in the instant pot as well. Use the sauté function and then pressure cook for 15 minutes. ⁣⁣ ⁣ For the weight gain meal increase the chicken to 1.5lbs and use thighs instead of breasts. Also use 2 lbs of potatoes, 1/2 cup milk and 2 tbsp butter. For the weight loss side use 3lbs of carrots and divide into 5 servings instead of 4. ⁣ ⁣ www.mealprepmanual.com⁣ ⁣⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #hea  

Kansas City, Missouri


47

Josh Cortis

Potato Chips and Sour Cream and Onion Dip. If you’re looking for a quick and easy snack to pair with your football watching this weekend look no further. Instead of reaching for the store bought, deep fried, and heavily processed kind that is high in calories, make your own 😎😎⁣ ⁣ Believe it or not these were cooked in the microwave and they get super crispy. Way crispier than they would get in the oven and equivalent to a deep fryer. The nutrition info is for 1 potato that is roughly 100g. You need to make sure you get your slices super thin or they won’t crisp up in the microwave. I suggest using a mandolin set to about 1/8 of an inch but if you don’t have one just do your best. Arrange them on a plate in a single layer and season with salt. Cook in one minute intervals and after each minute move the potatoes around a bit to make sure they don’t stick. It will probably take around 4 minutes and it may be necessary to cook in batches. ⁣ ⁣ For the sour cream and onion sauce we are swapping the sour cream for Greek yogurt and all you need to do is mix the ingredients together. It doesn’t taste exactly the same but it’s still pretty solid. Regular Dip has MSG in in and MSG gives food a specific flavor that nothing else does. An equivalent serving of regular chips and dip would be closer to 4 or 500 calories!!! Remember, potatoes are not inherently bad for you. They have nutrients in them and when you aren’t frying them in heavily oxidized oils you take away a lot of the bad stuff. ⁣ ⁣ www.mealprepmanual.com⁣ ⁣⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  ⁣

Kansas City, Missouri


50

Josh Cortis

Pork Carnitas with Salsa Verde and Ropa Vieja from The Meal Prep Manual-2nd Edition eBook. I love Latin American food. It doesn’t matter where it’s from, it’s all wonderful. Carnitas translates literally to “little meats” and is a traditional Mexican dish. Ropa Vieja translates to “old clothes” and while the translated name couldn’t sound more unappetizing, this Cuban dish works great in a meal prep version ⁣ ⁣ Some of the best food I’ve ever eaten has come from Latin American countries. Unfortunately I haven’t had the opportunity to travel much outside of the US so I may be showing favoritism to our Western Hemisphere brothers. I’d love to travel to Europe and Asia to sample their fare. Hopefully soon. ⁣ ⁣ The Pork Carnitas is my favorite meal to cook out of any recipe I have. It’s a bit of a time investment and requires a bit more attention than lots of other recipes but the payoff is always so worth it. The amount of flavor you can create with such simple ingredients is incredible. I only make this one a couple times per year but when I do I’m always looking forward to lunch time. ⁣ ⁣ The Ropa Vieja can be made in a crock pot which I know a lot of you like. I’ve made it in an instant pot before but as many of you know I hate the instant pot and wouldn’t recommend using one. The meat never comes out as good. It’s always a bit tougher and that’s no fun. One thing I like about this recipe it’s that you can hide lots of vegetables in the mixture and they are almost unnoticeable. ⁣ ⁣ www.mealprepmanual.com⁣ ⁣⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  ⁣

Kansas City, Missouri


56

Josh Cortis

Here are some snacks you can make to help satisfy your hunger pangs when it’s not time for a real meal 👍   @themealprepmanual  ⁣ ⁣ Buffalo Chicken Celery Sticks⁣ ⁣ 1. Wash and cut your celery into small boats. ⁣ 2. Drain your chicken (or tuna) and stir in the Buffalo sauce. ⁣ 3. Mix the ranch mix into the yogurt. ⁣ 4. Top each piece of celery with yogurt, then chicken, and then green onions.⁣ ⁣ Crunchy Granola Bars (recipe in The Meal Prep Manual-Desserts ebook)⁣ ⁣ PREPARATION⁣ 1. mix the salt, oats, and oil. Pour onto a baking sheet and bake until toasted at 350F⁣ 2. Stir together the syrup, whey, and vanilla until the whey is dissolved. Mix in oats, puffed rice, cranberries and chocolate chips. ⁣ 3. Line a baking sheet with foil and spray with oil. Pour the mixture into the pan and press firmly. Bake for 10-15 minutes and remove from oven. Cut into 24 bars while still warm.⁣ ⁣ Soft Pretzels ⁣ ⁣ 1. Mix all of the ingredients together except for the egg whites and form a dough.⁣ 2. Separate it out into two smaller balls and roll into snakes. Fold into pretzels.⁣ 3. Dip your finger in the egg whites and paint the tops. Add a flaky salt to the top and bake at 350F for 15 minutes. ⁣ ⁣ Baked Onion Rings ⁣ ⁣ 1. Grind 1-2 cups of Cheerios in a blender or food processor. Season with 1 tsp seasoned salt ⁣ 2. Peel and cut a sweet onion into 1/4” rings ⁣ 3. Set up 3 Bowls. 1 with 1/4 cup tapioca flour, 1 with a beaten egg, 1 with the Cheerio flour. ⁣ 4. Coat the onions in tapioca flour, then egg wash, then Cheerio flour. Place on a sheet pan.⁣ 5. Bake for 10 minutes and then flip. Cook an additional 3-5 until desired crispiness is achieved.⁣ ⁣ Buffalo Chicken Flatbreads 1. Mix together Greek yogurt and ranch mix. 2. Add to a flatbread with buffalo sauce coated grilled chicken ⁣ www.mealprepmanual.com⁣ ⁣⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Missouri


64

Josh Cortis

Weight Loss vs Weight Gain with Ground Beef/Turkey Stroganoff from The Meal Prep Manual - 60 Minute Meals   @themealprepmanual  ⁣ ⁣ I made this dish for my lunches this week. It was the first time I’ve made it since I developed the recipe about a year ago and I don’t know why it’s taken me so long to remake it. It’s so flavorful and easy to make. It’s a perfect dish to use for a family dinner during the week or for one of these upcoming Sundays where you want to watch football instead of being in the kitchen. It only takes 30 minutes or so to come together and takes very little attention. ⁣ ⁣ The weight loss side has the obvious omission of rice and a bit more vegetables in their place. You could easily include rice if you wanted to. At under 400 calories this is still a very light meal that you could fit more calories in if you wanted. The weight loss side also uses 93/7 turkey for a leaner meat and more calorie conscious option. ⁣ ⁣ The weight gain side has a full cup of rice and uses ground beef and more of it than the weight loss side. People always ask how to get the rice into the shapes I show in the meals. I put it in a measuring cup and turn the measuring cup upside down. I never realized this was such a revolutionary idea. ⁣ ⁣ I finished up revisions to all of the ebooks last night so if you have a copy of the books expect an email from me in the near future with new downloads. I need to figure out the best way to send them out first. In this round of revisions I added metric equivalents to all the ingredients lists and updated the calorie information to be a bit more accurate. I also made the file size smaller so they don’t have to take up as much space on your phones. ⁣ ⁣ www.mealprepmanual.com⁣ ⁣⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Kansas


59

Josh Cortis

Chocolate Sprinkle Donuts. This recipe is about a month old now and I have made these at least once a week since then including yesterday. They are wonderful. The recipe is included in The Meal Prep Manual- Desserts ebook available for download, free, on my website   @themealprepmanual  ⁣⁣ ⁣⁣ INGREDIENTS ⁣⁣ 4/5 cup (80g) oat flour ⁣⁣ 1 tsp (4g) stevia⁣⁣ 1 tsp (4g) baking powder ⁣⁣ 2 eggs⁣⁣ 1/4 cup (57g) plain non fat Greek yogurt ⁣⁣ 1 tsp (4mL) vanilla ⁣⁣ 2 tbsp (30g) Chocolate chips ⁣⁣ 1 tsp (5g) coconut oil ⁣⁣ 2 tsp (10g) rainbow sprinkles ⁣⁣ ⁣⁣ PREP⁣⁣ ⁣⁣ 1. Preheat your oven to 375F. ⁣⁣ 2. Mix the oat flour, baking powder, and stevia together to remove any clumps. ⁣⁣ 3. Add in the eggs, yogurt, and vanilla. Mix thoroughly ⁣⁣ 4. Filled a greased donut tin with the batter. It will make 5. ⁣⁣ 5. Bake 9 minutes or until a toothpick inserted in the center comes away clear. ⁣⁣ 6. Melt the chocolate chips and coconut oil together in the microwave. Stir to combine. ⁣⁣ 7. Once the donuts have cooled, top each with chocolate and sprinkles. Allow the chocolate to harden. ⁣I put mine in the freezer to expedite the process. ⁣ 8. Makes 5. Nutrition for each donut: 143 CALS. 16.2g C | 5.7g P | 6.1g F⁣⁣ ⁣⁣ ❓Can I swap the flours?⁣ ❗️Probably. I haven’t tested anything else because I don’t want to. Just use oat flour. It’s cheap and it’s a whole grain. ⁣ ⁣ ❓What if I don’t have a donut tin?⁣ ❗️Sounds like you need to buy one. Use a muffin tin and make loser “donuts”⁣ ⁣ ❓How do I make this vegan?⁣ ❗️Use flax eggs, vegan Greek yogurt, and dairy free chocolate. ⁣ ⁣ ❓I made these vegan and they suck!!⁣ ❗️Huh. I never would have guessed. ⁣ ⁣ ❓How long do these last?⁣ ❗️A few days. I don’t really know. I’ve never not eaten them within 48 hours of making them. I keep them in the fridge to keep the chocolate hard. ⁣ ⁣⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  

Kansas City, Missouri


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Josh Cortis

Pictured here is an example of what breakfast, lunch and dinner could look like for those of you looking to gain some weight. For Breakfast is Taco Breakfast Bowls from The Meal Prep Manual-2nd Edition. For Lunch is Thai Turkey Burgers also from The Meal Prep Manual-2nd Edition. For Dinner is Brazilian Chicken Stroganoff from The Meal Prep Manual-1st Edition ebook.   @themealprepmanual  ⁣ ⁣ I’ve gotten an increasingly large amount of requests to post more weight gain meals. I guess it’s coming up to that time of the year where people can parlay their holiday eating into more gains. There are lots of weight gain meals on this page. In fact, there is one just about every 4 days. Every recipe in the digital cookbooks has tips for making the recipes more weight gain and weight loss friendly but because weight gain and weight loss looks different for everyone you ultimately need to adjust serving sizes to fit your needs. ⁣ ⁣ Weight gain is a function of calorie balance. Eat in positive calorie balance over a period of time and you will gain weight. Pair that with a good resistance training program and you will almost certainly gain muscle. Gaining weight takes time and commitment. Many of you tell me you can’t gain weight. BS I say. You just aren’t trying. If you want to gain weight you have to eat. Having some extra rice in one of your meals isn’t going to do anything. You have to be consistent in getting in extra calories over time. ⁣ ⁣ The meals in this photo only total to 2100 calories or so. That doesn’t count any snacking or additional meals. This image is simply to show you what your meals could look like. Obviously it’s going to be different for everyone. I’m aware some of you would lose weight if you ate 2100 calories. That’s not the point of this post. Don’t be a dunce. ⁣ ⁣ www.mealprepmanual.com⁣ ⁣   #vegetablesareforlosers     #mealprep     #mealprepsunday     #mealprepideas     #mealplan     #mealprepdaily     #mealprepmonday     #mealprepping     #mealpreps     #mealprepmadeeasy     #mealplan     #mealdiary     #mealinspo     #fitspo     #fitness     #crossfit     #healthyfood     #healthyeating     #healthyrecipes     #mealpreprecipes     #mealpreplife     #nutrition     #exercise     #mealprepmanual     #fitlife     #fitnessmotivation  ⁣

Kansas City, Missouri


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