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I am finally sleeping through most nights which means that I have a lot more energy to cook.

Last week I decided to get my nutrition on target which meant making all my meals ahead of time for Monday-Friday for myself, Vince and the kids. It took me two hours to prep, cook and clean up – not bad!

Next week I will be measuring every macro and putting them in individual containers so Vince and I can just grab our meal, heat it up and eat without thinking!

I wanted to share my recipes with you so you can do the same this weekend. This REALLY helps with weight loss.

Failing to prepare is preparing to fail.

Mixed Veggies
I used broccoli and cauliflower because Vince and Milia basically love only those vegetables ha!
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Ingredients
  1. 4 bunches of cauliflower, stems removed and cut into smaller pieces
  2. 4 bunches of broccoli, stems removed and cut into smaller pieces
  3. 2 tbsp olive oil
  4. 2 tbsp garlic powder
  5. Large pinch of Aztec sea salt
Instructions
  1. Preheat oven to 400F
  2. Place veggies in a mixing bowl and toss with the rest of the ingredients.
  3. Place veggies on baking tray and cook for 12 minutes or until the tips of veggies turn brown.
  4. Put in a container for later use.
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/
Herb & Lemon Chicken Drumsticks
Serves 4
Taken from Flavilicious Cooking Page 147.
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 10 chicken drumsticks
  2. 4 slices of lemon, approximately ½ inch thick
  3. 1 tablespoon dried oregano
  4. 2 teaspoon dried italian seasoning or marjoram
  5. ½ teaspoon sea salt
  6. 2 teaspoons coconut oil, melted
Instructions
  1. Pre-heat oven to 400F
  2. Place the chicken drumsticks into a long glass baking dish.
  3. Sprinkle the spices over the chicken, tossing well to ensure an even coating of spices.
  4. Sprinkle with salt.
  5. Drizzle the melted coconut oil over the chicken thighs and toss well to coat evenly.
  6. Bake uncovered for 1 hour, flipping occasionally to ensure even browning. Ensure the drumsticks are lying flat and not overlapping each other.
  7. (Optional) during the last fifteen minutes of cooking, spoon any cooking liquid over the chicken thighs.
Notes
  1. I used 40 drumsticks, placed 20 prepped drumsticks in a freezer bag for later in the week and cooked 20 for the next few days. I did 4x the amount the recipe was calling for.
Adapted from Flavilcious Cooking
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/
Turkey Burgers
Serves 4
This recipe is taken from my How To Cook Like a Pro Video Lessons.
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Ingredients
  1. 1 1⁄2 lbs fresh ground turkey (80% lean)
  2. 1⁄4 cup Cajun Spice Rub
  3. 2 eggs
  4. 1⁄2 cup almond flour
  5. 1⁄4 cup finely chopped parsley
  6. 3 tablespoons ghee or coconut oil
  7. 12 lettuce leaves for serving (Boston or leaf lettuce work great)
  8. 1 cup Tzatziki (optional)
Instructions
  1. In a large bowl, mix together the turkey and the seasonings. Careful not to over mix the burgers, or they will be tough.
  2. Shape the meat into small patties about 2 inches in diameter and 1 inch thick. Patties can be set aside in fridge at this point for up to 2 days.
  3. Preheat oven to 375F convection or 400F regular bake.
  4. Heat 2-3 tablespoons ghee or coconut oil in a large sauté pan over medium- high heat.
  5. Add burgers in batches, if necessary (you want to leave space in between the patties), and sear each side until golden (about 1-2 minutes per side).
  6. Transfer to a foil or parchment lined bake sheet and finish in oven for about 5–10 minutes, until centre of patties are cooked through and juices run clear. You can test the centre with a meat thermometer, which should register 165F-170F.
  7. Burgers can all be cooked and then gently rewarmed through the week.
  8. Place a warm patty onto a lettuce leaf and top with a dollop of Tzatziki. Fold lettuce leaf edges around patty and tuck into it as you would a fajita or taco. Enjoy!
Notes
  1. I doubled the recipe and placed half prepped and raw burgers in a freezer bag for later in the week. I doubled the recipe.
  2. Burgers can be made ahead and frozen raw. Freeze in a single layer on a bake sheet. Once frozen, individually wrap in plastic and store in a Ziploc bag. Thaw patties overnight in fridge on a tray, in a single layer. To rewarm cooked burgers, wrap 1-2 patties in foil and pop into a preheated oven (350F). Bake for 10-15 min.
  3. To substitute for eggs (ex. if you have an egg allergy or intolerance), use 1 tablespoon ground chia seeds or ground flax seeds per egg.
Adapted from Cook Like A Pro Video Lessons
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/
Chicken Pad Thai on Rice
Serves 30
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 3 large chicken breasts, cubed
  2. 1 cup bell peppers, diced
  3. 6 cups brown rice
  4. Coconut oil for cooking
Pad Thai Sauce
  1. ⅓ cup nut butter (Traditional flavour is peanut)
  2. Juice of 2 limes
  3. 1 tbsp rice vinegar
  4. 2 tbsp GF tamari or coconut aminos
  5. 2 tbsp raw honey
  6. 2 tsp freshly grated ginger
  7. 1 tsp red pepper flakes
  8. 1 tbsp garlic powder
  9. 1 tbsp onion powder
  10. About 2 tablespoons water (to thin)
Instructions
  1. Place a wok over medium heat.
  2. Add oil and chicken to the wok. Toss and cook until lightly browned on the outside.
  3. Meanwhile, mix the ingredients for the sauce together in a small bowl.
  4. Reduce the heat to low, add peppers and toss.
  5. Boil a pot of water. Once boiled, add rice and cook according to package. Set aside.
  6. Pour sauce over chicken and peppers.
  7. Remove from heat.
  8. Serve with a lime wedge or two on top of rice.
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/
Cajun Spiced Rub
Yields 3
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Ingredients
  1. 2 tbsp paprika
  2. 2 tsp cayenne
  3. 1 tbsp dried thyme
  4. 1 tsp ground bay leaves
  5. 1 tbsp dried onions
  6. 1 tbsp garlic powder
  7. 3 tbsp ground black pepper
  8. ¼ cup Aztec sea salt
Instructions
  1. Mix all dry ingredients together with a fork and set aside for turkey burgers. Store the rest in a cool, dry place in an airtight container for up to 3 months.
Adapted from Flavilicious Cooking
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/
BBQ Steak
Serves 6
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Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Ingredients
  1. 6 sirloin stacks (10oz)
  2. ¼ cup red wine vinegar
  3. ¼ cup tbsp olive oil
  4. Large pinch Aztec sea salt
  5. Fresh cracked pepper
Instructions
  1. Whisk together oil, vinegar and salt.
  2. Place steak in a glass tray and pour mixture over.
  3. Crack pepper on top and place in refrigerator for at least 4 hours.
  4. Bbq on medium using the 3-3-3-3 rule from Flavilicious Cooking: 3-3-3-3 Method: 3 minutes turn 90 degrees 3 minutes flip and repeat.
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/
BBQ Pork Chops
Serves 20
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Prep Time
15 min
Cook Time
24 min
Total Time
39 min
Prep Time
15 min
Cook Time
24 min
Total Time
39 min
Ingredients
  1. 12 large pork chops
  2. ¼ cup mustard (any kind - I used yellow and dijon)
  3. ¼ cup coconut aminos
  4. 3 tbsp honey
  5. Large pinch of Aztec sea salt
  6. Fresh cracked pepper
Instructions
  1. Whisk together aminos, mustard, honey and salt.
  2. Place chops in a glass tray and pour mixture over.
  3. Crack pepper on top and place in refrigerator for at least 4 hours.
  4. Bbq on medium using the 3-3-3-3 rule from Flavilicious Cooking: 3-3-3-3 Method: 3 minutes turn 90 degrees 3 minutes flip and repeat for a total of 24 minutes or until no longer pink inside.
Exercises for Women & Female Fitness by Flavia Del Monte - Flavia Del Monte's Female Fitness Blog http://www.flaviliciousfitness.com/blog/

Join the discussion 11 Comments

  • Felizitas Cafe says:

    Will to try anything in order to stay organized.
    Thanks for all your hard work.

  • Janice says:

    Sounds delicious, but why do your turkey burgers call for fresh ground chuck, but no turkey?

  • Tan Dickson says:

    Hi Flavia,
    All these meals look simple to make & not long to prepare – they look great!!
    Question – how do you reheat the meals later in the week? Do you use a microwave?

    • Flavia says:

      I’d love to say no but sometimes I do. I try to just warm them in the over or stove top when I have the extra time.

  • Kathy says:

    Cooking for the week is clearly the way to go. Here among the NYC apartment dwellers, there is not anywhere near enough freezer space to cook & freeze 30 portions, though!

  • jason says:

    Awesome article, great read! Thanks for the recipes! I’m going to try the pork chops tonight!

  • Marianna says:

    Love these recipes! How do you measure the portions? Do you weigh or use measuring cups?

    • Anna says:

      For the meat you typically weigh in ounces and for rice or vegetables measure in cups 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Turkey burgers with tzatziki… why didn’t I think of that?! Definitely trying that ASAP

  • Missie Maney says:

    Will you be breaking down the macros in a post? With total calories? Would love to have that info as I know what mine should be, but I’m having a hard time making recipes and figuring the macros from a batch of cooking meals like you’ve posted. Thanks for all you do❤️
    Missie

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