 friends welcome back to my channel and a very special welcome if you're new here my name is Jen I'm a certified weight loss and nutrition coach and it's a Monday so it's meal prep day I have three amazing recipes fresh whole ingredient healthy recipes packed with protein so if you're excited give this video a big huge thumbs up subscribe if you're not turn your bell on because I do a meal prep every Monday and I do upload five videos every single week I will link my recipe website at the top of the description box that is where you will find today's recipe as well as all of my recipes nutrition coaching where I offer personalized to you macros and calories highly highly recommend this is how I've lost and maintained 140 pound weight loss and I have one-on-one coaching for questions accountability or to talk with me directly links and discounts to my favorite things and my Facebook group come join us we'd love to have you are all down in that description box so let's head on into my kitchen for this week's meal prep for breakfast this morning I am making a pepperoni pizza frittata I'm actually really excited about this I love pizza anytime of the day so let me show you what is in the recipe so first you're going to need milk of your choice tomato sauce eggs salt and pepper fresh basil a bell pepper you can use any color bell pepper Italian seasoning and pepperoni I'm gonna do a mix of turkey pepperoni and then mini pepperoni I love the little mini so I'm gonna mix those in with the turkey pepperoni so the first thing we're going to do is crack eight eggs into a bowl and then a quarter cup of milk and then whisk that together we're going to add in some salt and pepper and then a few tablespoons of tomato sauce maybe three or four and our Italian seasoning and then give that one more whisk together I have a skill of sprayed with some non-stick cooking spray I did dice up half of that bell pepper we're going to allow that to saute down for just a few minutes then we're going to add in our egg mixture and we're gonna reduce the heat so this can cook slowly we want to keep it in a circle shape like a frittata so I went ahead and lowered the heat you are gonna take your spatula and kind of pull it away from the edges a little bit but at the same time we want to allow it to cook completely through so my recommendation would be to put a lid on it so that it has a chance to cook through the middle the frittata is done it was able to cook all through the middle which is exactly what we were after I'm going to add a little bit more tomato sauce to the top and then just brush that on I also decided that I want to add a little bit of cheese along with my pepperoni to really give it the whole pizza vibe so I'm going to spread out just a little more tomato sauce I'm going to go ahead and turn the heat off I have my turkey pepperoni I'm going to put about 10 slices or so on the frittata okay so I did 12 slices of turkey pepperoni and then I have my mini pepperonis as well and I'm just going to add a few of those on top and then I have my Tillamook shreds and I'm going to sprinkle about a quarter cup of that on top as well now the cheese is optional you could skip the cheese you could use a low fat cheese if you want to but again I'm really trying to give it the true pizza vibe and then lastly I tore some fresh basil and I'm going to sprinkle that on top and I think I'm going to just stick the lid back on for a couple minutes to melt the cheese so here is the frittata now what the recipe suggests is putting it under your broiler for a few minutes to get it nice and crispy it makes for serving so what I'm going to do is when I cut my fourth of this my one serving I'm going to put that in the broiler the day that I eat it so it stays nice and crispy I mean you really could eat it just like this it looks absolutely incredible it smells incredible I'll go ahead and put serving size points calories and macros here on the screen for you for lunch this week I'm making a blueberry basil chicken salad lettuce wrap so basically we're making a cool chicken salad that we're going to stuff in two lettuce leaves I'm also very excited for this recipe it sounds amazing so let me show you what you'll need so you're going to need a 0% plain Greek yogurt fresh blueberries sliced almonds fresh basil salt and pepper celery chicken you can cook it yourself but you need shredded chicken I just bought mine from Sprouts lettuce leaves that are perfect to make little boats with so I like these little sweet gem lettuces they're perfect for wraps and then you're going to need some green onions so to get started on the chicken salad we're going to add one half of a cup of yogurt about a quarter cup of fresh diced up basil and some salt and pepper and then mix that together you want about three cups of diced cooked chicken so I just diced up that entire pack of shredded chicken that I had from Sprouts we're going to add in a cup of fresh blueberries and then I have some diced up celery and my diced up green onion add all that to your bowl and then stir to combine so here is what the blueberry chicken salad looks like and then I just have my lettuce leaves so when I'm ready to eat lunch I'll go ahead and just stuff the chicken salad mixture in to a lettuce leaf I forgot to mention once you put the chicken salad on the lettuce leaf go ahead and sprinkle it with some sliced almonds for that little bit of crunching a good healthy fat a little bit more protein this whole pack bowl only makes four servings for me it'll probably end up being more as says two to three lettuce leaves per serving so however much you can stuff into these so my plan is is when I go to eat the chicken salad stuff the lettuce leaf then so that it stays nice and crispy so I'm just going to package up the leaves in a Ziploc bag go ahead and pop this into a storage container with a lid and throw it into the refrigerator but that is going to be lunch for the week for snack this week I'm making a no bake workout bar so this would be great pre-workout post-workout or really just for a healthy snack so let me show you what you'll need you're going to need some rolled oats light coconut milk no sugar added chocolate chips this is a mix of lilies leconto a lot of just different no sugar added chocolate chips I just keep them in a big storage container you'll need some peanut butter chia seeds protein powder I'm going to be using the Motivate vanilla this is so good for recipes for baking or for these types of no bake recipes the vanilla in here is so good and this is super affordable you're going to get a hundred calories and 20 grams of protein less than one carbohydrate Motivate actually has chocolate and vanilla so I opted for vanilla for this recipe I do have a 20% off discount for Motivate I'll link it down below for you highly recommend their protein powder I have some just different colored raisins here I prefer these more natural colored raisins than the dark ones actually bought these in the bulk bin it sprouts and then you'll need some honey I did get a couple questions about where I got this honey in my last video actually got this in Hawaii so this is a from Kona Hawaii I just had it for a while and I decided I ran out of honey so I've been using that it is honestly really really good honey so let's get started on a snack so the first thing we're going to do for the bars is in a blender food processor we're going to add two cups of rolled oats pulse it into a flour you could also use oat flour if you have that on hand I do not have that so I'm basically creating my own oat flour I think I told you guys it was two cups of oats it was actually one and a half cups of oats made into flour reserve the other half of a cup as whole oats to mix in with the oat flour we're adding half of a cup of our Motivate vanilla protein powder 200 lilies chocolate chips half of a cup of chia seeds half of a cup of raisins half of a cup of peanut butter half of a cup of our light coconut milk you can also add more milk as needed for the right consistency and then a quarter cup of the honey stir all of that together and again to get that right consistency if you need you can add a little bit more of your coconut milk but this is as healthy as healthy can get for a bar sometimes it's better for us to make our own bars at home rather than buy the ones at the store just because they're heavily processed and we can still get in protein but we also can make it with really whole clean ingredients and again just control everything going into our bar then we're going to add our mixture to a pan you can do six by six eight by eight nine by nine doesn't really matter go ahead and add in your bar mixture and then I'm just going to use my hand to press it into place and there are the bars these look so good I did taste a little bit of the mixture amazing very peanut buttery with that chocolate and the chia seeds really really really good cover this with some saran wrap throw it in the fridge let it harden and then we're going to actually cut it into 12 bars the recipe makes 12 servings all but points calories macros here on the screen for you thank you for joining me for this week's meal prep I hope you are as excited about these three recipes as I am don't forget you will find all the recipes on my recipe website which is linked at the top of the description box you'll also find nutrition coaching links and discounts to my favorite things and of course my facebook group we would love to have you so come and join us happy Monday friends I hope you have an amazing week and I'll see you in Wednesdays what I eat today bye