 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 it is Monday, so it's meal prep day. I have three amazing recipes for you. I'm so excited to have these all week. As always, the recipes will be on my recipe website. I will link it in the description box for you along with nutrition coaching. Highly, highly recommend personalized macros and calories. This is how I have lost and maintained a 140 pound weight loss as well as one on one coaching for questions, accountability, or to talk with me directly. Links and discounts to my favorite things. The Trainest app. I will be building all of today's recipes and tracking them in the Trainest app. You guys already know I love the app. It is a 100% free calorie tracking app. It is a little bit newer to the market, but they are making a lot of improvements and changes in 2024, including weekly check-ins where you can track your weight as well as personalized recommendations to trainers in your area for fitness. So many great things about the app and it is 100% free. So I will link that down below for you as well and I'll be showing you here on the screen how I build a recipe and track it in the app for all of today's meal prep. And of course, links and discounts to my favorite things and come join our Facebook group. We'd love to have you give this video a thumbs up and subscribe and let's jump in to meal prep. So for my breakfast meal prep, I am making birthday cake overnight oats. I have been curaving overnight oats and we're going to make it protein packed. So let me show you what's in the recipe. So you're going to need rolled oats, vanilla extract. You can do chia seeds, flax seeds, flax meal, kind of whatever you want. I'm going to use chia seeds. I am also going to use fair life milk just because there's added protein in it rather than almond milk or low fat milk. I'm going to go ahead and go with fair life. I also need sugar-free syrup, vanilla, yogurt again for the little added protein. I'm going to go with Oikos triple zero vanilla, rainbow sprinkles for fun. And then protein powder of your choice. I'm going to do the clean, simple eats strawberry cheesecake protein powder. I think this is going to pair really nicely with that whole birthday cake vibe. I would recommend the cake batter. I'm out. I need to order some more. So I would have done the cake batter, of course, for birthday cake, but I think strawberry cheesecake is going to be a nice addition. So I have two packets or two scoops. We're going to do half of a scoop or half of a packet per overnight out. So let's make up some birthday cake overnight oats. So to put the overnight oats together, I'm going to make four servings. I'm going to mix it all in a bowl and then we'll divide it out evenly in these glass jars. I have these from Timu. You can buy these at your local grocery store on Amazon. They're overnight oats jars or just small mason jars. You can really make it in whatever you want. So to put it together, we're going to add two cups of rolled oats, four tablespoons of chia seeds, two tablespoons sugar-free maple syrup, two cups of fair life milk, about a teaspoon total of vanilla extract. I'm going to add both containers of my Oikos Triple Zero vanilla yogurt and both packets of my Clean Simple Eats protein powder, which is essentially two scoops. There's one scoop per packet. And then take your spoon and mix everything together fully. You want to make sure that protein powder is mixed in really well along with that Greek yogurt. So I'm going to use my little measuring cup pitcher for liquids. And I'm going to add some of the overnight oats mixture. And then like I said, we're just going to divide this out evenly amongst four jars. So I think I'm going to fill it just a little bit over half full to start. And then we can always go back and add in more as we know how much we'll need per jar. I will tell you right off the bat this smells super good. Definitely gives me birthday cake vibes. And then I'm just going to top each one with some sprinkles that is going to really deliver the whole birthday cake. And then I just put a lid on. And we're going to put these in our refrigerator. And by tomorrow morning for breakfast, we will have the most delicious protein-packed overnight oats. And here are the overnight oats. I'm so excited for these. I've been craving overnight oats. And again, I love just adding as much protein as I can. And again, I built the recipe. And we'll track it each day in the Trainist app. So I'll go ahead and put points, calories, macros here on the screen for you. A spaceship down in the stars since night before. Waiting for someone to come and knock on my door. So for my lunch this week, I'm making a Philly cheesesteak bowl. I mentioned in my grocery haul that I've been craving a Philly cheesesteak. And I thought, let's make a healthier version. So let me show you what is in the recipe. First, you're going to need beef broth. I'm going to sub bone broth only because I get in some extra protein. And we know we're all about the protein. I'm also using a pound of 96% extra lean ground beef. You need some fresh mushrooms, provolone cheese, green bell peppers, an onion, salt and pepper, and Worcestershire sauce. So the first thing we're going to do is start browning the ground beef. And then I'm going to slice up my mushrooms, bell pepper, and onion. Through you've drained any excess fat, we're going to add a little bit of salt and pepper. I did add a little extra salt because I'm using bone broth. And bone broth doesn't have as much salt as beef broth. So we're going to add in half of a cup of bone broth and about a tablespoon of Worcestershire sauce. And we're going to allow this to cook down for about four to five minutes. So I went ahead and removed my ground beef from the skillet through it in a bowl. Added all of my veggies. So I have my two diced up green peppers, one whole onion, and 10 mushrooms diced. And we're going to let those saute down just until they're cooked through. Once all your veggies are softened, we're adding back in the ground beef and sauce. Give that a stir. Just let that mix together really well. Let those veggies kind of soak up some of that excess liquid and then we're ready to put our Philly cheesesteak bowls together. So to put our bowls together, super simple, we're just going to divide our meat and veggie mixture equally into four bowls. And then we're going to top each bowl with one slice of provolone cheese. You could add the cheese to the skillet, but I thought it would be easier to make sure that we have an even amount of cheese per bowl by just adding it directly to the top. Pop a lid on, throw it in to the fridge for the week. I'll go ahead and put points, calories, macros here on the screen for you. And again, I'll also show you how to build the recipe and track it in the train of staff. So for dessert this week, I'm making Greek yogurt cheesecake. Again, we are all about the protein, we are having a protein packed week to help us reach our goals. So let me show you what you'll need. You'll need nonfat plain Greek yogurt, lemon juice, vanilla extract, sugar-free maple syrup, corn starch, salt, one-third less fat cream cheese, and any prepared crust. You can also make your own crust, but I'm gonna make it easy and use a prepared graham cracker pie crust. So for the cheesecake, I've added one and a half cups of nonfat plain Greek yogurt to my bowl. And then I'm going to go ahead and add in six ounces of one-third less fat or fat-free cream cheese, about one and a half teaspoons of vanilla extract, half of a tablespoon of lemon juice, half of a cup of sugar-free maple syrup, and one tablespoon of cornstarch. You can even use arrowroot powder. And then using a handheld mixer or putting everything into a blender, we're going to mix until everything is combined. We have our prepared crust, our cheesecake mixture. We're going to add that directly to the prepared crust. Just make sure that's spread out nice and even. It's going into a 350 degree oven for 50 minutes. So I just pulled the cheesecake out of the oven. Now it is going to be, you can see, it's kind of loose. You want to allow it to sit on your counter for one hour and then put it in the fridge at least for six to eight hours, that's really going to firm it up and give it that good cheesecake texture. So don't panic if you take it out of the oven and it is a little bit on the loose side. I'll go ahead and put all of the information here on the screen, serving size, macros, calories. Again, showing you how to build it in the Trainist app. We plan on topping this with fresh fruit. You can use no sugar added pie filling. What an amazing high protein dessert. Thank you for joining me for this week's meal prep. I hope you enjoyed seeing all three recipes, how to build them, how to track them in the Trainist app. Again, I will link the app at the top of the description box for you. Also my recipe website, Nutrition Coaching. Links and discounts to my favorite things. And don't forget, my Facebook group is free as well and we'd love to have you come and join us over there. Thank you so much for watching. Here is to a successful week and I'll see you next time. Bye.