 Welcome back to my channel and welcome if you're new here. It is a Monday, so it is meal prep day I have some absolutely fantastic recipes to share with you super easy clean and delicious Recipes so if you want to see what I'm making for breakfast lunch and an amazing snack. That's a cookie. Stay tuned For breakfast this week, I'm going to be making some freezer friendly egg sami So if you're not going to eat these all within a few days You can easily toss these into your freezer and you have clean eating delicious WW friendly breakfast sandwiches ready to go. So let me show you what's in this week's breakfast First you're going to need salt and pepper minced garlic some type of oil I have avocado oil. You could use olive oil You'll also need two bell peppers and an onion English muffins of your choice. I'm going to be using these Ezekiel enjoy life English muffins eggs Spinach and lastly whatever cheese you're going to use on your sandwiches So let's get started on this week's breakfast So the first thing we need to do is chop our onion Chop up both of our bell peppers and then we're going to just chop our spinach into a little bit smaller pieces So I have a bowl here for the onion the bell pepper and the spinach. We want to keep them all separate So let's start chopping So the first thing that we're going to do is add about a teaspoon of oil of your choice to your skillet We're going to get that nice and warm and we're going to add in our onions and start cooking Once your onions are translucent We're going to go ahead and add in this big bowl of our diced up red bell pepper And then I'm also going to add a pretty good size scoop of garlic And we're going to let this cook down a few more minutes until our Red pepper is cooked all the way through and then the last step is to add in the spinach and give it a chance to wilt We're ready for some spinach So we're going to go ahead and pop in that big bowl of spinach And then I am going to do just another little sprinkle of salt and then another or a sprinkle of pepper Now we're just going to let this cook down until that spinach is completely wilted And then we're ready to put together the egg portion of our breakfast sandwiches. So in a bowl We're going to go ahead and crack six eggs and once we get these eggs cracked We'll whisk them together really lightly and then we'll add in those veggies that we sauteed And we're ready to get our egg bake into the oven for these sandwiches It's really really easy and a great way to get in some veggies with your breakfast No our baking dish I have calls for a 9 by 11 But I want my eggs to be a bit thicker. So I'm gonna do it in a smaller baking dish. Give it a good spray I'm just using the chosen foods avocado spray and then into the baking dish We're gonna go ahead and add the egg mixture and then this is going to go into the oven at 350 degrees for about 30 minutes or until the eggs are set So I just pulled the eggs out of the oven. Don't these look so good? Yum. So we're gonna assemble these sandwiches I'm super excited. This is going to be a great way to get in veggies and just a really hearty pretty low point breakfast So I went ahead and cut my Ezekiel English muffins in half. I have my egg bake here We want this cut into six servings Yes, six. I had to think for a second. Yep six servings because we use six eggs So I'm actually going to have an extra serving of the eggs, which is totally fine Either my husband or myself will eat those as like an added breakfast or part of a breakfast So go ahead and cut the eggs into the six servings And then we are going to take one of our muffins and add a slice of our egg bake So this is just a really easy way to add eggs to a breakfast sandwich is to cook them all together in a pan and look you get this nice Perfect egg and we're just gonna pop that on top of the English muffin. So look at that I mean, how perfect is that got a nice thick egg patty on top of your English muffin and then from there Down there. We're going to add just a slice of our cheese and I'm using this Sargento Ultra thin so I'm gonna go ahead and grab just one slice of cheese Then we're gonna pop that right on top top it our other part of our English muffin and wallah you guys We have a breakfast sandwich chopped full of veggies So your options with these are if you're gonna freeze them, I'd wrap them in foil If you're not going to freeze them, which I am not I'm gonna eat these throughout the week I'm just gonna wrap mine in saran wrap So let's get these put together and then I'll be back to show you my breakfast and give you all the smart points Oh Here are our sandwiches I have five and then each damn and a pair of those with just some cantaloupe for zero So let's go over this sandwich. Oh you guys. I can't tell you how good this looks So the English muffin that I use the Ezekiel is four smart points The egg is zero because the veggies are zero the egg is zero I'm on the blue plan and the cheese is one smart point So this is a five smart point breakfast sandwich on the blue plan and the purple plan now on the green plan You would count the egg so it'd be seven smart points and then zero for the cantaloupe. So my breakfast is five smart points My lunch this week. I'm going to be making blue cheese stuffed Buffalo meatballs now you can do these in your crock pot, but I'm going to just do them on the stove I'm just going to cook them in the sauce that would normally go in the crock pot on the stove And then I'm going to pair that with some roasted potatoes and golden beads So let me show you what's in this week's lunch. You're going to need some onion powder Parsley you can also use fresh parsley wing sauce. I have the Frank's red hot wings in a buffalo minced onion, of course salt and pepper minced garlic You'll need an egg a pound of ground turkey or ground chicken. Whatever your preference is. This is the 937 organic ground turkey You'll need some blue cheese and breadcrumbs. So I'm just using my normal the last little bit here of just the simple mills Crackers and I'm just going to crush a few of those up for the breadcrumbs and then I'm going to roast up About a pound of the organic red potatoes from Trader Joe's and then these golden beads that I picked up from Fred Meyer I'll slice those up and we'll roast those up together and that will be the side dish to our meatballs So let's get started on lunch. So the first thing I'm going to do is get my veggies prepped and ready to go into the oven They're going to take a while to cook. So I'm going to chop up my Golden beads and then I measured out on my food scale. This is a little over one pound of the baby potatoes And then I have my baking sheet here with some parchment I'm going to go ahead and just chop throw them on the baking sheet We'll season these up and get them into the oven To be there and baby dance tonight away. I let my head down if I want To just get tired chasing my veggies are all cut up. These look so good So we mainly have the big golden beads, but I threw in some potatoes as well So we're going to season these up first I'm going to do about a tablespoon of Avocado oil maybe a little bit more than a tablespoon no matter what I always count my oil Even if it's not quite a points worth I always count it these veggies are going to be enough for five days So I'm going to count my veggies as one point to help compensate for the oil. I'm also going to add just some black pepper I do like to kind of sprinkle pepper Over my roasted veggies as well for some added flavor and then for my seasonings I'm going to be using the Trader Joe's onion salt and that is where I'm going to get my salt from but I also get that yummy Ness with some onion as well and then I'm going to use my very favorite clean seasoning and this is dax This one is the green zest. This is my favorite to put onto vegetables. It is literally just seasoning So all that's in here is Dehydrated onion spices and garlic and lemon peel and that's it I love dax because there's no added salt and all the ingredients are natural no MSG if you're interested in dax They do have over 20 different seasonings check out their website my code here on the screen will get you 10% off and free shipping So definitely check them out. It's just a really great place to go for seasonings that are clean No artificial ingredients, so we're gonna go ahead and add Some of the dax green zest as well Actually a lot of the dax green zest Over my veggies and then we're ready to pop these in the oven I am going to put these in at 350 normally I roast my veggies at 425 But once we complete our meatballs those also go in at 350 So we're just gonna put it in at 350 So now we're gonna start our meatballs our veggies are in the oven So they're gonna slowly roast in there So I have my one pound of 93 7 ground turkey to that I'm going to add my breadcrumbs which are five of the simple mills crackers crushed up and Then we're also going to add one egg because we need our binder for our meatballs and Then we are going to add about a tablespoon of the wing sauce I don't like my food really spicy So I may actually add a little less overall than the original recipe calls for and then we're gonna add just a good Size scoop here of our minced garlic and Seasoning so I'm using minced onion in place of chopped onion I again you guys know I don't really like the big chunks of onion in my meatballs or my meatloaf So I always sub out the minced onion I'm also going to add some onion powder It wants about a half of a teaspoon or so of the onion powder And then I'm just using parsley flakes and it's a quarter of a cup of fresh parsley So it's only going to be a couple tablespoons of the dried parsley and last but not least We're going to add in a pinch of salt and we're also going to add in a big pinch of pepper And now we're gonna give this a stir and these are our meatballs and very these will be rolled out onto a sheet pan And we'll just pop these in the oven right along with our roasted veggies So I'm ready to do my meatballs. There is my mixture. It smells really good I went ahead and pulled out a baking sheet lined it with some parchment paper I'm going to be using my scoop This is the medium-sized scoop I buy a three pack of these off of Amazon super affordable I'll link it down below for you guys, but it just makes it really easy for meatballs. So I just go in Scoop out the meatball mixture and pop it on my baking sheet now They're not perfectly round meatballs when you use the cookie scoop But it prevents you from having to put your hands in there and you know, they're pretty darn close I'll kind of scoop up the meat to make it as round as possible But I'm gonna go ahead and scoop out my meatballs. It doesn't really matter how many meatballs I get We're just going to divide the number that we have by the servings and then the smart points will remain the same So we're gonna go ahead and scoop out our meatballs once they get scooped out You're gonna go ahead and measure out two ounces of blue cheese, which is what I have here I just used my food scale and we want to add the blue cheese to our meatballs So we are actually going to have to dig in with our hands So I'm gonna go ahead and grab my meatball and I'm going to throw Just a little bit of blue cheese in the middle and then I'm gonna kind of reform my meatballs So that my blue cheese is stuck in the middle. So I'm gonna have a blue cheese stuffed Meatball this way. So there we go. So unfortunately, we are going to have to dig in with our hands I didn't read the directions all the way through so Anyway, we're gonna add in our blue cheese kind of reform our meatball around the blue cheese And then we will get these into the oven At 350 degrees right alongside those veggies until they're cooked through So my meatballs are out of the oven. These look so good So I have decided that I'm not going to cook these any further in the sauce So what I did is I measured out three quarters of a cup of the frank sauce I'm just going to pop these in my meal prep container and divide that sauce by five And then that way when I warm them up the sauce can kind of start to soak in But these look so good In my meal prep container. So I have two meatballs per day So what I'm going to do again is I'm just going to add the sauce directly to the meatballs I measured out about three quarters of a cup like the recipe said And that way when I do warm these up then the sauce will kind of soak into the meatballs at that time Rather than taking an extra step of cooking them in a pan or in a crock pot Now, of course, I will link the original recipe on my website The link to my website is down in the description box and in the original recipe They do actually put the meatballs into a crock pot So since I decided not to do that Well, I just went ahead and added the sauce and then when we warm them up We'll have some yummy buffalo meatballs So I am going to wait just a couple more minutes for my veggies. We'll get those into the meal prep container I'll be back to show you my lunch and give you the smart points. Oh my goodness. Look at these veggies These look incredible So I'm going to go ahead and divide these out evenly among my five meal prep containers And that will be my lunch and I'll give you the points. So here is lunch. You guys this looks so Good, I made a pair of this with the fruit or I may just have this for lunch. It is a little bit more point heavy So well, not really. I mean normal for me for lunch So each of the buffalo blue cheese stuffed meatballs are two smart points apiece So this is four smart points and then for the veggie and potato mixture It is three smart points for the potatoes and then one point for the avocado oil that I used So it's four points as well for the potato and beets So this lunch is eight smart points, which actually is not bad at all And that is on the green and the blue plan if you are following the purple plan You don't have to count the potatoes. So this would only be five smart points So not bad at all. And this is a lot of food. That's why I said I'm not sure that I'll even have fruit Oh my gosh, you guys, I'm so excited. This looks so good for snack this week I'm making five ingredient power cookies filled with excellent excellent ingredients Whole food Healthy food keeps you full and satisfied and gives you that little bit of energy to make it through your day So let me show you what is in our cookies first. You're going to need maple syrup Almond flour you could use another flour like coconut flour oat flour, but I'm going to use almond flour coconut oil lilies chocolate chips and sunflower seeds So those are your five ingredients and then it is optional to add a pinch of salt Which I always like to kind of bring out the flavor. So let's make some cookies So to put our cookies together I have one and a half cups of almond flour I also have one quarter cup of coconut oil You don't have to melt it down. We're just going to put it in at room temp So if you do stores in the refrigerator I don't know why you would but if you do you want to make sure your coconut oil is at room temperature When you go to add it for the cookie so that it has a chance to blend in with the almond flour I have one quarter cup of my raw sunflower seeds four servings or 360 of the lilies chocolate chips And one quarter cup of pure maple syrup. I barely had enough for that quarter cup So I am out of syrup and then of course just a little pinch of salt So we're going to stir this all together get our mix nice and combined And then we'll be ready to scoop these power cookies out onto a baking sheet So now we're ready to scoop out some cookies So I have my small scoop out of that same pack from amazon. I will link these down below I want my cookies to be fairly small to save on point. So with these cookies they do not flatten when you bake them So you do want to scoop it out and then flatten it into an actual cookie shape Before we put it into the oven. Otherwise, we're going to have just a ball when we pull them out So go ahead and just flatten them into the cookie shape you want. These look so good So I'm going to go ahead and scoop these out. My goal is to get about 20 of our cookies Yeah, let my head down if I want To just get tired chasing fame and being pretty all the time doesn't sound like fun Alrighty, so I ended up with 14 cookies So mine are going to be one point more than I originally had planned So if you can get 20 cookies, they will lower the points by one So these are actually going to be a little more point heavy, but they're such good ingredients and filling and satisfying And hello, it's a cookie. So I'm going to pop these in the oven at 350 for about 15 minutes until they're golden brown and cooked through All right, I just pulled out my cookies these smell and look so good. These are nice Big cookies, so I'm going to let these cool and then we'll pop them off the cookie sheet here And I'll be back to share the smart point value for all three plans. All right So here are our five ingredient power cookies. I did try a little piece of one. Oh my gosh These are delicious. They taste like a chocolate chip cookie But really hearty with the sunflower seeds really really delicious So because I got only 14 cookies minor five smart points a piece which You guys that is not bad because you're getting healthy oil chocolate nuts Almond flour and maple syrup if you were able to get 20 cookies, which they'd be just a little bit smaller There are only four smart points a piece and that is on all plans But you guys these look amazing. I can't wait to eat these Here what I am planning on taking having on hand for snacks for the week So first I have my little individual bags of the siate grain free tortilla chips in line You guys these tortilla chips are so good. They are paleo. They are vegan Look at these ingredients the ingredients in these chips are stellar like best in class ingredients Best in class and the bag of the chips is four smart points And then I like to pair it out with one point worth of the siate cashew queso You can have two tablespoons for one point and that is the perfect amount just to go ahead and dip my tortilla chips in I did buy the queso at my local health food store And I did find these individual bags of chips at front mire, which is also a kroger store Also, I've been liking having a protein shake available too, especially if I'm out and about Or working out in my yard or before I do jazz or size. So I really like these grass-fed iconic protein shakes This is the one in cafe latte. I like this one because it has caffeine in it So it gives me that little bit of energy boost, especially before a good workout It is non-gmo gluten free cruelty free lactose free And you guys if you want a protein shake with good ingredients Not like the ones from premier. Sorry premier iconic is the way to go now There is natural flavors in these which is literally the one ingredient that I don't love But it does have really good oils really good ingredients other than that And it is two smart points per container and it's going to pack 20 grams of protein three sugar and 130 calories I really like the cafe latte You can even add this to a couple shots of espresso and get that little extra caffeine Little extra coffee taste, but this is one of my favorites iconic does have several Kinds of protein shakes vanilla chocolate. There's a matcha that of course the cafe latte I do have 10 off for iconic I'll put that here on the screen and it is down in the description box So check it out and then of course built bar. So I've been getting a lot of questions on how many points are the built bars on this plan and that plan The built bars are the same number of smart points on all three plans And the built bars range from three to four depending on the kind of built bar So for example the peanut butter built bar and the peanut butter brownie built bar are nut based So these actually are four smart points apiece, but look at the protein 20 grams Seven fiber and seven fat. So it keeps you nice and full. Both of these flavors are delicious Try warming these up for a couple seconds and it's literally like an ooey gooey brownie So good And then your other built bars you're non nut based with the exception of the coconut almond, which is legit a almond joy Are three smart points. I really like this chocolate cherry. I love the coconut almond all your og flavored built bars are three points So just rule of thumb nut based or four og or non nut based are three So it just depends on the built bar I choose for the day the number of points that i'm going to spend Also, built bar does have $10 off your first order if you are a new built bar customer Or if you have a second email you can use to be a new customer You can get $10 off your first order highly recommend the mix box so that you have a chance to try all the different flavors And if you're an existing built bar customer, my code here on the screen gets to 10 off So you can always reuse my code over and over again and it gives you free shipping. So built bars iconic protein chips and queso This is some good snacks for the week. Thank you for joining me on today's weekly my w w meal prep I do follow a clean approach to the program as you can see most of what I eat is clean Whole food I follow about a 90 10 approach 90 clean food 10 percent some of my favorite foods Also, I am currently on the blue plan all of the recipes as well of the points for all three plans Will be on my website and the link to my website is down in the description box below Also in the description box you'll find the link and discount codes to my favorite things As well as the link to head over and join my facebook group We'd love to have you be part of our community over there If you're new to my channel, welcome. Thank you for spending some time with me today I hope I shared some really great recipes with you So make sure you're subscribed and if you don't mind hit that little bell Just so you're notified when new videos are uploaded. You don't want to miss a single video Thumbs up this one if you love meal prep and leave your comments down below Which of these recipes are you absolutely so excited to try? Definitely go over on my website so you can access these recipes Check out that description box. Have a great day, and I'll see you in my next video. Bye guys