 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 or the Weight Watchers blue plan. It's Monday So it is meal prep day. I have three Fantastic recipes for you a veggie filled protein packed breakfast a delicious and I mean delicious Low calorie low point lunch and dessert dessert cannot be beat We're making a cheesecake WW friendly and wait until you see how low in calories this decadent dessert is So if you're excited for this week's meal prep, please give it a big huge thumbs up It really helps out my channel and lets me know what types of videos to keep putting out for you guys Also, if you're new or you're watching and you're not yet subscribed I'd absolutely love to have you hit the little subscribe button and don't forget to ring the bell next to it So you never miss a video. We do meal preps every single Monday down in the description box You'll find my newly released meal planner. We are in the final batch. So if you're interested pick it up before it's gone There will not be any more orders of the meal prep until 2022 so definitely pick one up while they're still in stock You'll also find my nutrition coaching where I offer personalized macro and calorie calculation You have to know where you should fall calorie and macro wise to be successful So definitely take advantage of that service whether you're on WW counting calories, whatever eating plan you're following It's essential to know your macros and your calories You'll also find one-on-one coaching in both 30 and 60 minute sessions If you're looking for a little bit more one-on-one individualized support You'll find that on my nutrition coaching website as well links discount codes to everything I shared with you today and all of my other favorite things are also in that box along with my Facebook group Come on over join us there. We'd love love love to have you It's a very loving and supportive community lots of great ideas recipes So head on over and join us in the Facebook group So we have recipes to make three incredible recipes. So let's jump in For breakfast this week. I'm making a caramelized onion red pepper and zucchini Furtata, I've really been trying to get in a little bit extra vegetables with breakfast So this is a meatless breakfast packed full of veggies But you're still getting a lot of protein from the eggs and the cheese So first you're going to need six eggs Parmesan cheese. I love this shredded parmesan cheese from Costco this galbani brand delicious a bell pepper medium-sized onion zucchini Salt and pepper and some oil of your choice. I just have the chosen foods avocado oil First thing we're going to do is cut about one and a half cups of zucchini into matchsticks We're gonna dice up the bell pepper and the onion And signs wrapping you around my finger gently touch full of spell Blinding you into another sneaking around hunt and pray to find me another lover behind those doors and empty space In a large skillet, I'm heating up two teaspoons of avocado oil when it comes to temperature nice and hot I'm going to add in my sliced up onion and we're going to let these cook until caramelized Once your onions start to brown and caramelized. We're going to add in the bell pepper Cook that for another five minutes or so with the onion After cooking the bell pepper with the onion for about five minutes We're going to add in the matchstick zucchini season with a little bit of salt and pepper And then we're just going to allow that to cook until the zucchini is soft While the veggies finish cooking I'm going to crack six eggs into a bowl add a quarter cup of parmesan Some salt and pepper and whisk together So I transferred the vegetables to a 9 by 6 or so baking dish sprayed with some non-stick cooking spray Here is the egg mixture and I'm just going to pour this right over the top of the hot vegetables So it will start to set you can also do this in your skillet But my skillet is an oven safe and we are actually going to put this into a 400 degree oven until the eggs are completely cooked and set Look how amazing this looks so the frittata is out of the oven You can see it's nice and thick the egg is cooked all the way through so for breakfast I'm going to cut this into four servings. So this is quite a big serving for breakfast again It's packed with protein. You've got a lot of vegetables Which is what I'm shooting for is to really kind of up my veggie game during all of my meals throughout the day So cut into a four servings This is two points on both blue and purple and five points on green because you do have to count for all of the eggs 164 calories not bad at all. So I'm going to pair this most likely with some fruit I may have an English muffin or toast. We'll just see how hungry I am But if you want a delicious vegetable filled breakfast, definitely check out this frittata For my lunches this week, I'm making a teriyaki meatballs These meatballs actually have their own homemade teriyaki sauce You can substitute another option if you didn't want to make it from scratch But I'm going to make the homemade one because it sounds delicious So what you're going to need for the meatballs is some soy sauce raw honey green onions one egg One pound of 99% lean ground turkey and one pound of 96% lean ground beef Panko breadcrumbs brown sugar. This is the sucran gold now You can purchase sucran gold off of nettrition same website. You can get the pasta the fiber gourmet So it's great to order both of those at the same time reach the minimum order and get free shipping So I'll link that down below for you You'll also need cornstarch fresh garlic fresh ginger and some sesame seeds So let's make some teriyaki meatballs into a large bowl I put my one pound of 99% ground turkey and one pound of 96% ground beef I'll go ahead and mix this together. We're also going to put together the rest of the ingredients for the meatballs So you're going to need just a small bowl to that We're going to add one beaten egg one tablespoon of soy sauce two cloves of minced garlic I'm just going to squeeze in about a tablespoon of this garlic paste and then two teaspoons of Ginger I'm going to give that just a quick mix to combine the wet ingredients and then we're going to add in four thinly sliced green onions We're going to add the egg mixture to the meat as well as three quarter cup of panko breadcrumbs Now it's time to get down and dirty We're going to go in with our hands and we're going to mix the meatball mixture together Just until combined do not over mix Pull out a cookie sheet go ahead and spray it with some non-stick cooking spray and preheat your oven to 375 degrees Here is the meat mixture and you're going to need a cookie scoop about the size of a golf ball And we're just going to scoop the meatballs on to the prepared baking dish It doesn't matter how many meatballs you get we'll just divide the number we scoop by the number of servings We're putting the meatballs into the oven for 15 to 18 minutes Just until they are barely cooked through and then we'll get started on the teriyaki sauce Into a medium-sized skillet. We're going to add one and a quarter cup of water Two-thirds of a cup of soy sauce one half of a cup of the brown sugar three tablespoons honey One teaspoon of ginger and one teaspoon of garlic Go ahead and stir that together until combined and then we're going to put this on the stove top over medium heat And we're going to go ahead and let this come to a boil We want to make sure that sugar is completely dissolved as well as the minced ginger and garlic once it comes to a boil I added one quarter cup of corn starch and some water to make a slurry And we're going to add that directly to the sauce and allow it to cook until completely thickened And then we're going to remove it from the heat Look at how beautiful and nice and thick this sauce is we're going to remove our meatballs from the oven And those will get added directly to the sauce These look incredible so I'm just going to stir them up. Just make sure all of your meatballs get coated really well in that homemade teriyaki I'm going to let them simmer just until the meatballs are cooked all the way through I would say that they were 85 to 90 percent cooked when I pulled them out of the oven But I just want to make sure the meat gets cooked all the way through So here are the meatballs. They look so good. What I'm going to do is just store them in a glass container I'm going to count them as I add them to the container just so I know how many I have per serving So I have 23 meatballs total the whole batch makes eight servings So it's pretty much three meatballs per serving, which is not bad. You could pair this with rice potatoes I'm going to just have the meatballs and a veggie I think just because this is a pretty hearty meal packed with protein and it's a pretty sweet meal as well So I think by adding some veggies that would be a nice addition I can mix the veggies in with the extra sauce. So again, this makes eight servings It is four points on the blue and purple plan six points per serving on the green plan 272 calories For dessert this week, I'm really excited for this. I'm making an orange dream sickle cheesecake bar That's ww friendly low calorie actually very low calorie. So let me show you what's in dessert First you're going to need a couple of oranges. You'll need the juice as well as zesting of the rind eight ounces of low-fat cream cheese graham cracker or graham cracker crumbs light cool whip vanilla extract Light butter and brown sugar alternative again I'm using sucran gold and netrishan is also linked down below So the first thing I'm going to do is go ahead and juice both oranges I'll put all of that liquid in a bowl and then I'm going to zest the two oranges as well The first thing we're going to do is make the crust so I have one and a half cups of graham cracker crumbs six tablespoons of light melted butter and a nine by nine baking dish So what we're going to do is add butter to the graham cracker mixture little by little We want the graham cracker mixture to be sandy So that it forms a nice crust and will stick together. I've also preheated my oven to 350 degrees So I have a nice sandy texture. I'm going to put them into my baking dish Press them down to form the crust Our crust is going in our 350 degree oven for 10 minutes in a bowl We're going to add the entire eight ounce container of our room temperature light cool whip to that We're going to add one teaspoon of vanilla extract and one half of a cup of brown sugar And then we're just going to stir that together until the vanilla and the brown sugar is mixed in with the whipped cream And then we're just going to set this aside And here is the whipped cream mixture now We're going to mix together the cream cheese and the orange juice zest and vanilla Into another bowl. Go ahead and add your eight ounces of cream cheese your hand mixer. Go ahead and mix that together Just until it's creamy Now we're going to add in all of the juice from the oranges As well as another teaspoon of vanilla extract And then lastly the zest from the oranges as well And then we're going to mix that together one more time until it's fully incorporated So now I have the orange filling and i'm going to fold in the whipped cream mixture I just pulled the crust out of the oven. Here is the cheesecake filling I'm just going to let this sit in the refrigerator We want to make sure that our crust is completely cooled before we add in the cream cheese filling Now we're going to add the filling to the crust spread that out nice and even And this is going to go in the freezer for three to four hours or until the filling is completely set And here is the cheesecake. So i'm going to pop this into the freezer Three hours later. Here are the cheesecake bars. They've been in the freezer for about three hours now I'm going to cut these into 16 servings I'll be back to show you a serving size give you points and calories. You're not going to believe it So I cut the bars into 16 bars. It's not 100 percent set up But pretty close. So I definitely would recommend the four hours in the freezer But here's the size of the bar. So it is a good Size bar and again the pan makes 16 servings total They are four smart points total and 129 calories for cheesecake I'm super excited for these. These will definitely get eaten up Troy's favorite dessert is cheesecake So highly recommend this you could swap out the orange for any other flavor and just use the base recipe Again four points per cheesecake bar 129 calories. Thank you for joining me on this week's ww meal prep Was I right that those three recipes are incredible? All three recipes are on my recipe website, which is down in the description box along with the meal planner Links discount codes to my favorite things my nutrition coaching where you can pick up macro and calorie calculation And a one-on-one coaching session and my facebook group So head on over join us there definitely check out the description box down below Give this video a big thumbs up if you enjoyed it and don't forget all of these recipes are on my recipe website Don't forget to subscribe if you're not i'd absolutely love to have you join this community And thank you guys again so much for watching. Happy monday. Have a fantastic week and i'll see you all in my next video. Bye