 Hi friends, welcome back to my channel and welcome. If you're new here, my name is Jen. I'm a certified weight loss and nutrition coach and I'm on the WW Blue Plan. It's Monday, so it's another meal prep. I have three absolutely fantastic recipes for you. We have a really good high protein breakfast, a TikTok hack for lunch, and a no bake healthy clean eating granola bar that is so good. And when I say good, I mean really, really delicious. So if you're excited for these recipes, please give this video a big huge thumbs up. It means a lot to me and of course let's me know to keep putting out meal preps every Monday. And don't forget if you're new, welcome, or you're not yet subscribed, of course I'd love to have you. Hit the little subscribe button and of course the bell next to it so you're notified whenever I upload. Again, we do meal preps every single Monday so you definitely don't wanna miss out. Check out the description box for my newly launched meal planner that I am so incredibly excited about. It has been a huge hit and you guys are loving it equally as much as I do. I have sold out of over half of what I ordered so definitely get your hands on one at the introductory price. It is linked down in the description box along with my nutrition coaching where I offer personalized macros and calories. I can't tell you how important it is to have your macros and calories done and personalized to you so you can be as successful as possible on your weight loss journey. And then one-on-one coaching, if you just need a little bit of extra one-on-one attention, I'd love to get to know you and help you reach your goals a little more individually. You'll also find links and discount codes to all my favorite things as well as my Facebook group, another community that would love to have you so head on over and join us there. So we have three recipes to make so let's jump in. For breakfast this week I'm going to be making turkey sausage frittatas. The original recipe comes from the Emily Bytes blog. I am making some modifications. I am going to make these into full size frittatas instead of mini and I'm going to add some feta cheese because everything tastes better with a little bit of cheese. So let me show you first what's in the frittatas and then we'll get started on breakfast. We'll need some unsweetened almond milk, salt and pepper as well as poultry seasoning or you could substitute sage, thyme and marjoram and then red chili pepper flakes. Of course some eggs, 99% ground turkey. I'm also adding in some egg whites. I'm doing feta cheese and lots and lots of fresh spinach. So let's get started. The first thing we're going to do is add the pound of 99% ground turkey to a skillet. I do have it warming up over medium heat and then we are going to go ahead and season this up and allow this to brown. While the turkey is cooking I'm going to crack eight eggs into my bowl here and we're also going to add one half of a cup of egg whites and one third of a cup of that unsweetened almond milk. Whisk this all together and this is the egg portion of our frittatas. My turkey's brown so now I'm going to add in that entire bag of spinach and I'm going to allow it to wilt completely down. This whole bag as you know will wilt into virtually nothing and then we'll be ready to start assembling the frittatas. So I went ahead and pulled out my muffin pan, sprayed it with some non-stick cooking spray. I transferred my egg mixture into a measuring cup that has a pour spout. That's just going to be a lot easier to pour the egg mixture into the muffin tin. So we want to go ahead and fill these up. I'm going to fill them about halfway because I want to make sure that I have enough egg mixture for 12 frittatas. Now that I have the egg mixture in there I have my turkey and wilted spinach mixture. This is actually going to get put right into the egg mixture of the frittata and then you could stop here and not add any cheese if you wanted to keep the point lower but I'm going to top each one of these little cups with the feta cheese once we get the turkey and spinach mixture in. All right, there's our frittatas. Don't those look so good with all that yummy feta on top? These are going in the oven at 350 degrees until they're cooked completely through. You want to be able to shake it like this and not have the eggs wobble. That way you know that they're cooked through. Frittatas are out of the oven. You can see that I overfilled them. That is just fine. They are a little bit undercooked because I do warm them up throughout the week and if you over warm eggs they become kind of spongy. So I did undercook them just a little bit. I'm going to pop these out of the muffin pan. I'll be back to share with you what the frittata looks like and share points and calories. So they turned out pretty good. I just went ahead and just removed that excess egg that was around each of the muffin cups. These look so delicious. They're big. I'm glad I went with the full size instead of the minis. Of course, I'll link the original Emily Bytes recipe on my website. If you make the frittatas without the feta cheese, they are 95 calories per frittata and then they are zero points on blue and purple and two points on green. I'm not a big proponent of zero point meals. So that's part of the reason I added feta plus I love feta. So if you do decide to add feta cheese to your frittatas, they are 128 calories a piece, four points on green and two points on blue and purple. So I will probably have two of these every single day with some fruit for breakfast, but these look delicious. They turned out excellent and not to mention my house smells amazing. For my lunch this week, I'm going to be making the Buffalo Chicken Folded Wrap. I'm excited for this. I've been craving Buffalo and my husband is not the biggest fan, so I decided to make it for lunches this week. So for the wrap, you're going to need some bacon. You can also use full pieces of bacon and just crumble those up. I'm just going to use bacon bits to save on some time. Light shredded cheese or fat-free cheese, if you prefer, Buffalo sauce of your choice, chicken, wraps, green onions, some sort of non-fat Greek yogurt, parsley flakes and dill, as well as laughing cow cheese in any flavor. So let's get started. First thing I'm doing is getting my chicken cooked. I'm just going to pan-fry it up and then we'll shred it up before we add it to the wrap. We're going to start assembling the chicken portion of the wrap. So I've shredded those two chicken breasts that I just pan-fried on the stove. Go ahead and add your chicken to a medium-sized bowl. We're going to add in some Buffalo sauce and just add it to your liking. So add as much in as you would like as far as spice goes. I like Buffalo sauce, but I don't like my food super, super spicy. So I am just going to add enough to just change the color of the chicken. And then we're going to add in some non-fat Greek yogurt. I have about three tablespoons here in my bowl, but I'm going to add it little by little until I have a creamy mixture. I ended up using all of the Greek yogurt that I had. And then I'm going to season this with some dill and some parsley. Go ahead and use whatever seasonings you would like, but I love dill and I think dill complements Buffalo really, really well. Give that a mix and we're ready to start assembling the wraps. So we're making our wraps TikTok style. So go ahead and cut a slit about halfway up on your wrap and we're going to assemble this in quadrant. So one, two, three and four, starting with the bottom left, that's where we're going to add in the chicken and you do not want to overfill. So just be mindful of how much you're adding to each quadrant of the wrap. So I'm going to add about a half of a cup of the Buffalo chicken. In the next quadrant, we're going to go ahead and add in some bacon bits, about a tablespoon of fresh bacon bits. In the next quadrant, the upper right corner, I'm going to spread one wedge of laughing cow cheese all over that and then sprinkle that with some green onions. So just a couple to add that yummy green onion and then this bottom corner, I'm going to add about a tablespoon of the light shredded Mexican blend. So this is what your wrap is going to look like. Now to fold it up, start with the bottom left corner and you fold that up. Chicken goes over the bacon. Then you're going to fold to the right and then you're going to fold down lastly over that cheese and give that a little bit of a push and it makes the perfect wrap. Look at that. And then we'll just pan fry these and get them nice and crispy but let's put together the rest of our wraps. In a small pan, spray it with some nonstick cooking spray, add in your wrap and then I'm going to spray the top of my wrap as well with some nonstick spray and we're going to put this on a pretty high heat about medium high and get it nice and crispy. So here is our buffalo chicken folded wrap TikTok style. So I went ahead and just grilled that up. It's nice and crunchy, kind of like a crunch wrap. It's going to be such a fantastic lunch and what I did is just wrapped up the other three wraps and then when I go to have them for lunch, I'll just crisp them up as well but I wanted to show you what one already to go looks like. So let's go over the points and calories. This is a pound dropper recipe. It is 262 calories per wrap. It is five points on the green plan and four points on blue and purple. That's it you guys, a buffalo chicken wrap with bacon, two types of cheese for only four smart points. So I'm excited for these for the week. If you try these, definitely let me know over on Instagram or leave a comment here on the video but folded buffalo TikTok style chicken wraps for lunch. For a snack this week, we're making no-bake granola bars. I've been wanting granola bars but I really wanted a clean, healthy homemade one that was much better in points and much more satisfying. So today we're going to make those granola bars. So what you'll need is some dried cranberries, either no sugar or reduced sugar, sliced almonds, unsweetened flaked coconut, nut butter of your choice. I'm just using the Wild Friends sugar cookie peanut butter. This is what I have on hand. Dates, coconut oil, some salt, chia seeds, rolled oats and maple syrup. Do not skimp on the coconut oil. That is what binds the recipe together as well as the pitted dates. Now there is a big date controversy like I mentioned in my grocery haul. WW Counts module dates as two points a piece. I count dates as zero points because it is a dried fruit and there's no added sugar and they are so good for you. So my points for the recipe have dates in it zero. You would want to recalculate if you are going to count points for dates. So just a little heads up on that but let's get started on our granola bars. Into a food processor or blender, I'm just going to use a blender. I'm going to add in my dates. I'm actually using 20 module dates which is funny it was this entire package of dates from Trader Joe's. And then I'm going to add in just a splash of vanilla extract. We are going to put in four tablespoons of coconut oil. Three tablespoons of nut butter. Again, I have the Wild Friends sugar cookie. Two tablespoons maple syrup. And lastly, we are just going to add a pinch of salt and then I'm going to blend this up until it's a chunky mixture. Now we're going to add the remainder of our ingredients to our date mixture. You can see that it's kind of more of a chunky paste. So I have one half of a cup of sliced almonds. Again, everything is going to go right back in our blender because we're going to pulse this again. One cup of rolled oats. Three quarters of a cup of craisans. One quarter cup unsweetened coconut flakes and one quarter cup chia seeds. Now we're going to put this back on the blender or turn your food processor on for another one to two minutes. A eight by eight baking dish here and a piece of parchment paper so I can line my pan. Here is our mixture. It looks and smells so good. So we're going to add the mixture to the pan and we're going to press it down. And the recipe says really, really, really press. And when you think you've pressed enough, press some more. So we are going to press and press and press this mixture down. And here are the bars you guys. These are so good I had to taste a little bit. Amazing, like absolutely amazing. So we're going to pop these into the freezer for about 40 to 45 minutes or until they firmed up. This is exactly why we need to make sure we're using the coconut oil because that's actually what's going to help firm the bars up. So I'm going to pop these in the freezer for 40 to 45 minutes. One hour later. I just pulled the granola bars out of the freezer. They are nice and solidified. You can see there that they're definitely hardened. So what we're going to do is cut these into 16 bars. The entire batch makes 16 bars. I'll be back to share points and calories. All right, they're cut into 16 bars. So this is the size, which is a pretty good sized granola square. You can see all of the nuts and the cranberries and being made with dates, it's a nice, natural sweetener. Each granola square is 178 calories, six points on blue and green, and five on the purple plan. Now you can make some modifications if you want as far as ingredients goes. Just make sure you use the coconut oil and the dates. The rest of it, you can modify. You could use sugar-free syrup. You could eliminate or take away some of the nuts or add in some nuts. Or you could even use PB2, but I'm excited for these. I'm okay spending six points on a clean, all-natural granola bar for less than 200 calories. Thank you for joining me on another weekly WW meal prep. I hope you are as excited as I am for these three recipes. They are all incredible. You'll find them on my recipe website, which is linked down in the description box, along with that meal planner, nutrition coaching with macros and calories and one-on-one sessions, links, discount codes to my favorite things, and my Facebook group. Everything is down in that description box for you. If you enjoyed today's video, don't forget to give it a big huge thumbs up. And if you're new or not yet subscribed, head on over, join my community. We'd love to have you. Hit the little subscribe button and the bell right next to it. That way you'll get a notification whenever a video is uploaded. I do upload most days of the week and Monday is always meal prep day. Thank you guys so much for watching. Happy Monday. I hope you have the best week ever. And I'll see you in my next video. Bye.