 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. I follow Weight Watchers and I track macros and calories. Happy Monday. It is Monday, so it's meal prep day. I have three clean eating healthy recipes for you. If you missed my 2023 goals video, one of my big goals for the new year is to really clean up my diet and eat a more clean, whole food-based diet. 90 to 95% of my food is going to be real nice, clean, whole foods and then five to 10% the foods that I really enjoy. So if you're excited to see these amazing, clean eating healthy recipes, give this video a big thumbs up. Subscribe if you're not because I upload a meal prep every Monday and we do five videos per week. Check out the description box down below where you will find my recipe website. All of today's recipes will be on my website along with nutrition coaching. I do offer personalized macros and calories, highly recommend this is how I've lost over 135 pounds and one-on-one coaching if you would like to chat with me directly. Links and discounts to my favorite things and come join our Facebook group. We would love to have you. So let's head into the kitchen and do this week's healthy clean eating meal prep. Breakfast this week, I am making zucchini, corn and egg casserole. I'm really excited about this. We're starting the new year off with healthy clean eating recipes. This one does not have any meat in it but it is loaded with protein, loaded with vegetables, super easy to make ahead, take with you to school or work because it is a casserole. It is full of all good things. So let me show you what's in our recipe. First you're going to need salt and pepper. I will link my gravity-fed salt and pepper grinders down below. I just bought these on Amazon, love these. You'll also need some low-fat cottage cheese, butter. You can substitute light butter, low-fat feta cheese, dried dill or fresh dill. I couldn't find fresh dill. I really wanted that but I couldn't find it. And then I'm going to substitute the flour in the recipe for the Kodiak protein flour. Even though there's hardly any in the recipe, I always like to add in protein where I can. You're also going to need some eggs, an onion, a red bell pepper, zucchini, frozen or canned corn. And then I'm also adding in some sliced mushrooms for a little bit extra veggies. So the first thing I'm going to do is grate my zucchinis and then chop up my red bell pepper and my onion. To a medium skillet sprayed with non-stick cooking spray, go ahead and add in your chopped up onion. We're going to allow this to cook for a few minutes until it starts to be translucent. We're going to add in the mushrooms. Now this was something I added to the recipe just because I have these on hand and I love mushrooms. And then I'm adding one tablespoon of my Kerrygold butter and the shredded zucchini that I dried with the paper towel. And we're going to allow this to cook for five to six minutes. We want the mushrooms to get cooked through, the zucchini to get cooked through and everything to get mixed in with that yummy melted butter. To a large bowl, go ahead and add your cooked zucchini, mushroom, onion mixture. We're going to add one and a quarter cups of cottage cheese, one cup of feta, our diced red bell pepper, salt and pepper. I'm going to add a couple tablespoons of dried dill, two tablespoons of flour, one and a half cups of frozen thawed corn, one and a half cups of whatever corn you're using. Then we're going to crack in 10 eggs and then mix everything together really well. We want this fully combined. I almost forgot one teaspoon of baking powder as well. That's just going to help it rise while we cook it. Go ahead and grab out your nine by 13 baking dish, spray it with some nonstick cooking spray. We're going to add our mixture. Look at how good this looks to our sprayed baking dish. Spread that out nice and even and it's going into a 350 degree oven for about three to 40 minutes. You want to make sure it's completely cooked through and set. All right, the casserole for breakfast is out of the oven. This smells so good. I can smell the dill and it smells so cheesy. If you don't love the texture of cottage cheese, cook it in something. Put it in eggs, put it in the casserole. You can't taste it at all. It basically melts down to cheese and you're getting all of the protein. This seriously looks so good. I wish I hadn't already eaten breakfast because I really want to try this but I'll go ahead and put points, calories, macros, serving size, all the information here on the screen for you but this is going to be such a great protein packed veggie packed nice clean eating recipe. For lunch this week, I am making sweet potato chili. Now you can eliminate the meat out of this. The original recipe does not contain any meat but I decided to add a pound of ground chicken just for some extra protein. I'm actually super excited about this. So let me show you what's in the recipe. You're going to need a can of black beans or beans of your choice. Again, I am putting in a pound of extra lean ground chicken, diced tomatoes, salt, chili pepper and cumin, orange zest, a zucchini and onion and then a large or 10 ounces of sweet potato. I'm going to peel and dice the sweet potato, dice up the onion, the zucchini, zest the orange. So I'm going to add brown up my ground chicken and then in a pretty good sized stock pot I debated on this one or a smaller one. You could probably actually go with the smaller one. I added about a cup and a half of water. I'm going to bring that to a boil. To the stock pot, I'm going to add in my potatoes. I'm going to let them boil just a few minutes before I add in the rest of my ingredients because they're going to take the longest. My potatoes have been cooking for about seven minutes. So I'm going to go ahead and add my diced up onion, my can of diced tomatoes, the can of beans. You do not want to drain the beans, orange zest, salt and cumin and chili powder. We're going to give that a stir and you're going to allow this to come to a boil. We want to make sure that the potatoes are cooked all the way through and it should thicken up a little bit as it continues to cook. Then we'll go ahead and add in our ground chicken right before it's finished. I'm going to go ahead and reduce the heat to about medium on my chili and then I'm going to add in my ground chicken and my diced up zucchini. And I'm going to let this cook a little bit longer. My potatoes aren't quite done and I want it to thicken up a bit more and cook the zucchini all the way through. All right, the sweet potato chili is done. Doesn't this look amazing with all the vegetables? I'm glad that I did add the ground chicken just for an extra punch of protein. I double check that potatoes are cooked completely through. So I'm going to go ahead, turn off the heat, allow this to cool. I'll go ahead and put serving size points, calories, macros here on the screen for you. For a snack this week, for dessert, I am making homemade protein bars. These are chocolate oatmeal protein bars. I'm trying my hand at making my own so I can control the ingredients and really we only have six ingredients in here. One of those is salt. So let me show you what's in the recipe. You're going to need some sugar-free chocolate chips. I have a mix of lilies, Lakonto, I'm not picky. I just buy any low sugar, no sugar added chocolate chip. Of course, some salt, sugar-free maple syrup, protein powder of your choice. I'm using the Ascent, my Seller-Casian protein in vanilla bean. I have fallen in love with this protein. It is so, so good. Nice clean ingredients, slow digesting, keeps you full. I'll link Ascent down below. I just buy mine right off of the Amazon. You'll need some rolled oats and then some nut butter. I'm using S'moreo almond butter from American Dream Nut Butter. You can really use any almond butter, any peanut butter, cashew butter. Of course, I'm using American Dream Nut Butter. It's my all-time favorite. This one has caramel and chocolate and graham crackers. So good, you already know. I love my American Dream Nut Butter. So I will link it down below with a discount for you. Again, you can really use any nut butter. You could even substitute butter if you would rather. So to make our protein bars, it's actually really easy. I'm going to add one and a half cups of rolled oats to a medium bowl, half of a cup of my no-sugar-added maple syrup, half of a cup of my American Dream Nut Butter, a little bit of salt, and then two scoops of my protein powder, and then mix that all together until fully combined. Line an eight-by-eight, six-by-six, whatever size baking dish you have with some parchment. Go ahead and add your mixture. Press that into place, even as you can in the bottom of your baking dish. Melt down 120 of your chocolate chips into a bowl, and then we're going to spread that right on top. I mean, chocolate-covered protein bars. Yes, please. We're going to go ahead and pop our protein bars in the refrigerator or the freezer until they're nice and firm. That chocolate will set up as well. One hour later. So you saw that I went ahead and cut my homemade protein bars into 12 bars. So these are honestly really good-sized, and they're all nice, clean ingredients. We have lots of protein. We have healthy fat. I would recommend either storing these in your refrigerator or your freezer so that they hold their shape and that chocolate stays crisp on top. I'll go ahead and put serving size, points, calories, macros here on the screen for you. Thank you for joining me for this week's meal prep. I hope you enjoyed seeing these healthy, clean-eating recipes. Don't forget they are all on my website, which is linked in the description box along with nutrition coaching, links and discounts to my favorite things, and my Facebook group. Come on over, join us there. We'd love to have you. Happy Monday. Happy New Year. Here's to making 2023 the best year yet. Thank you for watching, and I'll see you in the next one. Bye.