 Hi friends, welcome back to my channel and welcome if you're new here. My name is Jen. I am a certified weight loss and nutrition coach and I'm on the WW or the Weight Watchers blue plan. It's Monday. It's a no makeup on natural Monday, but I am here with three amazing WW calorie friendly meal prep ideas for you. So if you're excited for meal prep, give this video a big huge thumbs up. And if you're new or you haven't yet subscribed, I would love to have you here. Hit the subscribe button and click the bell right next to it. So you never miss a single video. I do a meal prep every single Monday. Check out the description box down below for nutrition coaching. I offer personalized to you macros and calories. Highly highly recommend taking advantage of that. And if you want to talk with me directly, I have one on one coaching as well. Links discounts to everything I shared with you in today's video, as well as all of my other favorite things. And of course my Facebook group and amazing community that would love to have you join us are all down in the description box. So let's jump into three amazing WW calorie friendly meal prep ideas for breakfast this week. I'm making a Meyer lemon pancakes or in my case, lemon pancakes. I was not able to find Meyer lemons anywhere, but we're just going to substitute with regular lemons. So let me show you what's in our recipe first. You're going to need some eggs, almond extract, poppy seeds, honey, a couple of fresh lemon, salt, baking powder, baking soda, all purpose flour, non fat Greek yogurt and almond milk. So to get started on our pancakes, I'm going to add one and a half cups of all purpose flour, half of a teaspoon of baking soda. This is a teaspoon, two teaspoons of baking powder, half of a teaspoon of salt. And I went ahead and zested both of my lemons. I feel like you can never have too much fresh lemon flavor. And then we're going to just give that a quick stir to combine together all of those dry ingredients into a smaller bowl. I'm adding one cup of almond milk, one half of a cup of non fat Greek yogurt, half of a teaspoon of almond extract, two tablespoons of honey. I'm going to do one egg and one egg white. And we need one quarter cup of lemon juice total. So I'm going to go ahead and juice my two lemons. They're pretty small. So that should give me about a quarter of a cup. Stir that together until fully mixed. We're going to add the wet mixture to the dry mixture. And then we want to stir it just until it's combined. Just make sure that you do not over mix. Lastly, we're going to fold in two tablespoons of poppy seeds. So for the pancakes, I have a griddle style of pan. And I'm going to spray it with some nonstick cooking spray. Here is our pancake batter. It looks so good. We want about 18 pancakes total. Again, if we don't get 18, we can figure out exactly how many pancakes we can have for the points. So I'm going to go ahead and scoop out my batter. I'm going to do four pancakes at a time just to make sure that they don't overlap each other a whole lot. So I went ahead and flipped my pancakes. So once these are done, I have a plate here. I'm just going to transfer them onto the plate and we will keep making pancakes. See how many we wind up with. We'll be able to figure out our points based on the number of pancakes that we have in the end. So here are my pancakes. I did end up getting 18 pancakes total. These look absolutely incredible. So what I'm going to do is make up the Meyer lemon yogurt sauce that we use in place of syrup with our pancakes. And then we'll go over the points and calories. So for the yogurt sauce, you're going to need a pretty small bowl. We're going to add one full cup of nonfat Greek yogurt. I'm going to add in a couple tablespoons of lemon juice. I did use all of the juice of those two lemons in the pancakes and I don't have a third lemon. I would recommend fresh lemon juice if you have that option. And then we're going to add a couple of additional tablespoons of honey and then stir that together. And again, this is just going to take the place of syrup. And what's great about this sauce is not only is it going to really enhance the lemon flavor of the pancakes, you're also going to get in a good amount of protein from the Greek yogurt that you don't get with a traditional syrup. So stir that together until fully mixed. There is what the yogurt sauce looks like. Now we'll go ahead and go over points and calories. So again, our pancakes made 18 pancakes total. Each pancake individually is two points on all plans and 59 calories. That does include the yogurt sauce. So that's pretty amazing. So you'll divide this as well into 18 servings. What I generally do is I'll weigh this out on a food scale, not the bowl, the actual sauce, divide that by 18. And that's how many grams of sauce per pancake. So my plan is to have one or two pancakes every day with a side of fruit and some additional protein, whether that be bacon or sausage, just any type of protein to pair with the pancakes. And then again, I'll just top my pancakes with one 18th of the lemon sauce. This looks so good, you guys. Two points per pancake is incredible. For my lunches this week, I'm making apple cheddar turkey burgers or apple cheese turkey burgers. So let me show you what's in our recipe. So my options for cheese that I'm going to do just because they're lower calorie, lower point than a full slice of full fat cheese. I'm going to either do a wedge of laughing cow for one point or a slice of the Velveeta for one point. You're going to need a pound of 99% lean ground turkey, Dijon mustard, maple syrup. I'm using the Lakonto maple syrup. This is the only not full sugar syrup that I really like. It's made with monk fruit, so it's a nice sugar alternative. And in my opinion, this tastes just as good as a regular syrup. It's so delicious. I just ordered the huge bottle off of the Lakonto website. I will link it down below for you. I do have 15% off at Lakonto. You're also going to need one apple, some green onions, buns of your choice. I always go with the Walmart buns. There are a hundred calories and only three points. And then, of course, some salt and pepper. The first thing I'm going to do is slice up some green onions. And then I'm actually going to shred up this apple with a cheese grater. We want our apple nice and shredded. But to put the turkey burgers together, I went ahead and added my one pound of ground turkey to a good size bowl, a medium bowl. I'm going to add in the diced up green onions, the shredded apple, two teaspoons of Dijon mustard, some salt and pepper, and a couple tablespoons of water. I'm going to mix the turkey burger mixture all together before dividing it out into four equal sized patties. I add my turkey burgers to a pan with the nonstick cooking spray. I have them over medium heat. And I'm just going to let them cook in brown. And in the meantime, we're going to make the condiment for our burgers. So for the sauce or the condiment on our burgers, we are able to avoid any other condiment with points, ketchup, mayo by putting this on there. And this is a maple Dijon mustard. It sounds amazing. So first I'm going to add two tablespoons of Dijon mustard and then one tablespoon of my very favorite syrup from Lakonto. I will link Lakonto down below with 20% off for you guys. Hands down. This is the best no sugar syrup in the world. I'm obsessed with it. And then we're going to stir that together. And that's our maple Dijon spread that will go on our turkey burgers. The turkey burgers are just about done. Once they're done, I'll pull them off the stove here. We'll go over the points and calories for the burger with the bun, with the cheese, and all the information on this week's lunch prep. So the burgers are done. We have our really good sauce. And then again, I'm going to be having mine on the three smart point Walmart hamburger bun. So what I'm going to do is give you points and calories just for the burger. That way you can decide if you want a bun, if you don't want a bun, if you want cheese, if you don't want cheese. So for just the burger and of course the mustard sauce that we made, it is zero points on blue and purple. It is a zero point lunch as it sits. And I can tell you how delicious these burgers smell. And if you're on the green plant, it's only one point for the burger. And again, that is without the bun and without the cheese. And that is 145 calories. I'm actually going to have one of these for lunch. That's how delicious these smell for a snack this week. I'm making a nutty granola bites. I haven't been craving something sweet, but healthy. I'm really focusing in August and getting away from a lot of processed foods and just really eating more whole food. So I thought that I would make my own little snack or sweet treat with showing houses all the time and being on the road a lot. It's nice to have a healthy snack on hand. So let me show you what's in our recipe. First, you're going to need some walnuts. I picked up mine from Imperfect Foods. I love Imperfect Foods. It's so affordable. It helps prevent food waste. I will link a link with $20 off your first order. No minimum order. So you can go ahead and grab your $20, have it delivered to your doorstep and enjoy Imperfect Foods. You guys know how much I love them. Some sliced almonds, peanut butter, cinnamon. I have Lily's chocolate chips, rolled oats, and some salt. Our nutty granola bites are super, super easy to put together. I did want to point out that I forgot to let you know that you will need a half of a cup of syrup. I'm using my same Lakonto. Again, this is linked down below with 20% off. So we're going to combine everything into a medium-sized bowl, starting with one and a half cups of rolled oats, a pinch of salt, some cinnamon. I'm going to put in a good amount. You guys already know I love cinnamon. 300 of the Lily's chocolate chips. Yes, I counted those out. Three quarters of a cup of sliced almonds. Three quarters of a cup of chopped walnuts. And I'm quickly going to stir these dry ingredients together before I add in the maple syrup and the peanut butter. One half of a cup of the Lakonto maple syrup and three-quarter cup of peanut butter. Now you can use PB2. You would want to make it into peanut butter. You need the peanut butter consistency to help bind these together. So you would want to go ahead and mix the PB2 with water, however you prepare it. I am just going to use regular peanut butter. I'm okay with the calories and points and the healthy fat that comes in traditional peanut butter. But that is an option for you if you want to lower the points and calories. And I think I'm going to go ahead and go in with my hands and mix this all together. Now that I have this mixed together, I have a spoon here and I'm going to roll my mixture into 36 little granola bites. So here are the neti granola bites. These are actually really, really good size. I was able to get 36 total. So they are three points per ball on the blue and green plan and only two on purple because you don't have to count for the one and a half cups of rolled oats. They're 79 calories a piece. You could throw one or two of these in a little baggie in your purse, your desk drawer, and it would be a really good healthy snack with the walnuts, the peanut butter, the rolled oats. It's just a well rounded snack. I'm going to pop these in the storage container, store them in the refrigerator, and this will be my snack for the week. Thank you for joining me on another weekly WW meal prep. I hope you are as excited about these three recipes as I am. I did have that turkey burger for lunch today and it was fantastic. Absolutely flavorful and delicious. The little bites are really good and I can't wait to dig into those pancakes tomorrow morning for breakfast. All of the recipes that I shared with you today are on my recipe website. I will link that at the top of the description box along with links, discounts to everything I shared with you today, my favorite things, my Facebook group, and of course nutrition coaching. So check out the description box before you go. If you enjoyed this meal prep, don't forget to give it a big thumbs up. It really helps out my channel and of course, I appreciate it. And if you're new or you haven't yet subscribed, we'd love to have you join us. Don't forget to subscribe and ring the bell next to it so you don't miss an upload. Thank you so much for watching. Happy Monday friends and I'll see you in the next one. Bye.