 Hi 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 I'm back from Hawaii and it is Monday and I am back to meal prepping. I have a healthy yet incredibly delicious meal prep for you today. We have breakfast, we have lunch, we have a snack. So if you're excited, give this video a thumbs up, subscribe, turn your bell on so you never miss a meal prep. We do it every Monday and I do upload five videos every single week. Don't forget to check out the description box down below for my recipe website. That is where you will find all three of today's recipes. You'll also find nutrition coaching where I offer personalized to you macros and calories as well as one-on-one coaching for accountability to ask questions or talk with me directly. Links and discounts to my favorite things and come join our Facebook group. We'd love to have you. So let's get started on this week's healthy meal prep. For my breakfast this week, I'm going to be making bran muffins. These are going to give us a big punch of fiber and I'm going to show you a new flour that I found that I've been loving. So let me show you what you'll need. So first you're going to need bran flakes. I went ahead and grabbed these flax plus. These were the best option at my local store. Then you're going to need flour. Now you can use any flour but I placed my nutrition order and you guys know I love my fiber gourmet pasta and I saw that they had fiber gourmet flour. So I snatched that up. This is the flour blend. It is 55% less calories. It's only 50 calories per serving which is half the calories and points of regular flour. There's 17 grams of fiber, only four net carbs and five grams of protein. That's pretty incredible. And that's in one serving, which is a quarter of a cup. So you can use this in place of protein flour and in place of regular flour because you're getting protein and fiber. And this is a big bag and it's affordable on the netrition website. I will link netrition down below for you. I've really been liking this flour. I'm definitely going to be purchasing some more bags. You're also going to need a milk of your choice. I'm using Fairlife for the added protein, sugar-free syrup. You can add flaxseed or flax meal if you want. I'm going to add it for the extra nutrients. Unsweetened applesauce, sugar alternative of your choice. I'm using Lakonto, granulated. That's my go-to. I do have a 15% off discount code for Lakonto. I'll link it down below for you. I'm going to add some raisins to my muffins. These are optional. Baking powder and then some salt. So the first thing we need to do for our muffins is add your two cups of bran flakes to a bowl. And then we're going to add three quarters of a cup of milk and we want to let those bran flakes soak in the milk for about 30 minutes. So our bran flakes have been soaking for half of an hour. So you can see that they've soaked up all of the milk. So now we're going to add the rest of our ingredients to our bowl. The dogs are playing. So I have half of a cup of Lakonto, half of a cup of raisins. Again, raisins are optional. Half of a cup of unsweetened applesauce, one and a quarter cup of flour, pinch of salt, a tablespoon of baking powder. I'm also adding a tablespoon of flax meal. That is optional as well. And then two tablespoons of sugar-free maple syrup. And then we're going to stir that to combine. My oven is preheating to 400 degrees. Now, as you're stirring your muffin mixture, if you need a little bit more liquid, you can add in a couple more tablespoons of milk. So now I'm going to scoop 12 muffins into my muffin tin. Keep in mind this mixture is definitely thicker and more dense. So start with a smaller scoop. You can always add in more. And then you are going to want to take the back of the scoop and kind of press the mix into place. Our muffins are going into our oven for about 20 minutes or until they're cooked through. Brand muffins are out of the oven, you guys. These look so good, these smell incredible. I'm going to let them fully cool. I'll be back to share macros, points, calories for our breakfast. So here are the brand muffins. I cannot wait to have these this week. My plan is to pair these with some eggs, maybe some bacon, Canadian bacon, some fruit, and just make a kind of continental breakfast with a healthy fiber-filled brand muffin. So I will go ahead and put points, calories, macros, here on the screen for you. For lunch, I'm making quinoa pizza bites, you guys. I'm so excited for these. Who doesn't love pizza? And this is a healthy spin on that. So let me show you what you'll need. You're going to need sweetener of your choice. Of course, I'm using my Lakonto Granulated salt and pepper, pinto beans, tomato paste, in my little dash rice cooker. I already have one cup of dry quinoa, two cups of water, which will make two cups of cooked quinoa going and cooking so that we can move right along with today's recipe. I love my dash rice cooker. You can cook quinoa, barley, rice, anything in here. I love it. I'll link it down below. I just bought it off of Amazon. I'm going to add some light shredded mozzarella and then you'll need garlic powder, onion powder, and basil. The first thing we're doing for these pizza quinoa bites is I'm going to add a full cup of drained and rinsed kidney beans. I'm sorry, pinto beans. This is not the entire can. I put the rest aside to make a bowl later this week. And then you're going to smash up those beans. So the rest of your ingredients are going to be added to the smashed up beans. I have two cups of cooked quinoa. I did that on purpose so that I would have an extra cup for the week. And then I added one cup of cooked quinoa directly to the beans. The rest of the quinoa I will just throw in a storage container and throw in the fridge. And then we're going to add one half of a cup of tomato paste, which was one of those small cans. Our seasoning, so our onion powder, garlic powder, and basil. And then of course, some salt and pepper if you would like. And then I'm going to add about a teaspoon of Lakonto. That's going to help take the acidity out of that tomato paste. You can add as much or as little as you want or skip it all together. And then we're going to stir everything together. I'm going to preheat my oven to 350 degrees. I have a quarter sheet pan that I sprayed with some nonstick cooking spray. Spray it really, really well. And then we're going to roll out the quinoa balls. Our goal is eight to 10. So they're going to be pretty good size. Kind of like a meatball. I would say. So go ahead and roll out your balls. So I ended up with 10 of the quinoa pizza bite. You could make these a little bit bigger and have eight, which would even be better. They're super low point, super low calorie. These are going into the oven for 30 minutes. And then the last couple of minutes I'm going to throw it on broil and get them nice and crispy. Quinoa pizza bites are out of the oven. You guys, these smell so good. Look at all that melted cheese. This is going to be such a good part of my lunch. I'm going to pair this with some protein, some veggies, it's going to be the perfect lunch. So I'll put points, calories, macros here on the screen for you. For a healthy snack this week, I'm making peanut butter, no bake, healthy energy bites. Super, super easy. You need about seven ingredients, all whole real food. Going to give you fiber, protein. So excited. Let me show you what you'll need. So you're going to need chia seeds, rolled oats, chocolate chips. These are lilies. It's actually a mixture of different no sugar added chocolate chips. I have a conto in there, lilies. Just kind of whatever I had on hand. You'll need some flat meal, unsweetened coconut flakes. So these are completely unsweetened, no sugar. I got these at Trader Joe's and then nut butter. So I'm actually going to use the franken butter, peanut butter from American Dream Nut Butter. You guys already know. American Dream Nut Butter is my jam. This is so good. This is our Halloween launch. Some of the flavors are sold out. Some of them are still available, but really any nut butter would work. I recommend American Dream Nut Butter because it's actually less points and calories than regular peanut butter and it's way better. So this one's going to have some little candy bits and goodness in there, which is just going to add to the protein balls. I will link American Dream Nut Butter down below with 10% off for you. So let's get started on these energy bites. So to make our energy balls, you guys, easiest thing ever, it's all going into one bowl. So I'm adding a quarter cup unsweetened coconut flakes, three quarters of a cup of my American Dream Nut Butter, third of a cup lilies, chocolate chips, quarter cup flax meal, quarter cup chia seeds, and a third cup of honey. I got this honey from a farmer's market. Oh my gosh, you guys, it's so good. It's a locally grown, I guess, is it grown, locally harvested Arizona honey? Oh, it's amazing. It's a really good quality honey. And then we're going to mix. And this is going to be a sticky, sticky dough. Now we're going to roll the little balls out and put them on a quarter sheet pan. We want 20 balls total. So they're going to be pretty small, but these are packed with vitamins, nutrients, protein, and fiber. So here are the energy balls. I'm going to go ahead and pop these into the freezer. You can store them in the fridge or freezer, but I'm going to throw them in. Actually, you know what? I'm going to throw them in the freezer to harden them a little bit before I package them up for the week. And I'll be back to share points, calories, and macros. I forgot to add in the oats. Wow. Okay, I forgot to add in the oats to the no-bake energy bites. So my recommendation for you would be to add in the oats. You will get a much larger energy bite. I'm going to call it good with what I have, but you definitely want to add these in because you're going to get a good-sized energy bite. So I just realized that after I rolled out all of the bites, so mine will not have oats, but please, please, please, don't be me and add in the oats. So I've packaged up my little energy bites. I just had one. These are amazing. Even without the oats, I do think the oats would add a nice texture and you would get a much bigger energy ball. But honestly, these are really, really good. They're very peanutty. I can taste the coconut and then I can taste the chocolate chips. Super, super delicious. I will put points, calories, macros here on the screen, including the oats. Don't forget the oats. Thank you for joining me for this week's meal prep. I hope you enjoyed seeing all three recipes. They are all incredibly, incredibly delicious and healthy. Healthy food can still be delicious as evidence of this week's meal prep. If you enjoyed the video, give it a thumbs up and don't forget to check out that description box for my recipe website, nutrition coaching, links and discounts to my favorite things and come join my Facebook group. We'd love to have you. Happy Monday, friends and I'll see you in the next one.