How to Meal Prep - Ep. 30 - GROUND TURKEY ($3.50/Meal) ─ Fit Couple Cooks

WOW! Episode 30 already! This is a GROUND TURKEY MEAL PREP, because you've all been asking for it! With some delicious polenta chips (or polenta fries!) and yummy roasted broccoli! Seriously, even kids will LOVE this meal prep!
If you enjoyed this video, please share with your friends and family!

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Meal prepping saves you time, money and keeps you on track for your fitness goals. If you are new to meal prepping, welcome! We are here to help you with our full series on HOW TO MEAL PREP!

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BEEF NACHOS MEAL PREP: https://youtu.be/FbGFhehOP7s

CHICKEN PARM MEAL PREP: https://youtu.be/btHkcBTSBxc

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SOME OF THE COOL THINGS WE USED IN THIS VIDEO:

Coconut Aminos: http://amzn.to/2khwvfE

MCT Oil: http://amzn.to/2kGEa7m

Silicone baking tray from the polenta: http://amzn.to/2kGTX2d

Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8

Need a scale to measure your food? This is the one we have: http://amzn.to/1SvHDiu

Adam swears by these knives: http://amzn.to/2c6BsTt

Our cookware: http://amzn.to/29HWmXt

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HOW TO STORE/REHEAT THESE

1. Meals can last in the fridge 3-4 days, anything longer, place in the freezer.
2. Can be eaten cold, but if you want to reheat, toss it around in a covered saute pan for a few minutes.
3. If you plan to eat a frozen one, take it out the night before and place in the fridge to defrost.

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If you would like some information on our private nutritional coaching, shoot us an email at [email protected]! We do one on one coaching to assist people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

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Ingredients are to make 4 SERVINGS:
Easily double or triple the ingredients to make more!

Polenta
1 cup Polenta
4 cups (1L) water
1 tbsp mixed herbs (we used rosemary & oregano)
1/2 tsp himalayan salt
1 tsp coconut oil for the tray

Turkey
600g ground turkey
4 cloves of garlic
1 tbsp dijon mustard
1/4 tsp himalayan salt
1/4 tsp cracked black pepper

Broccoli
1 head of broccoli (approx 500g)
1 tbsp coconut oil
1 tbsp coconut aminos (or bragg's liquid aminos)

BBQ Sauce
1/4 cup apple cider vinegar
1/4 cup tomato paste
2 tbls mustard
1 tsp garlic powder
1/2 tsp chili flakes
1/4 tsp of ground clove
3 tbls water
1/4 tsp himalayan salt
1/4 tsp cracked black pepper
1 tbls MCT oil (or olive oil)

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—MACROS—

......because we literally could not make this ANY easier for you. WE WANT YOU TO SUCCEED! Check out the MULTIPLE VARIATIONS of macros!

Per serving if you divide into 4 meals:

Calories: 443
Protein: 34
Carbohydrates: 34
Fat: 19
Fiber: 4.5

Want to lower the carbs? Use HALF of the polenta and the macros would be per serving:

Calories: 388
Protein: 34
Carbohydrates: 20
Fat: 19
Fiber: 4

SUPER LOW CARB, these are the macros with NO POLENTA:

Calories: 333
Protein: 34
Carbohydrates: 6
Fat: 19
Fiber: 3

WANT TO MAKE JUST THE POLENTA CHIPS? Here are the macros for THE ENTIRE TRAY OF JUST THE POLENTA CHIPS:

Calories: 497
Protein: 12
Carbohydrates: 110
Fat: 1
Fiber: 6

WANT TO MAKE JUST THE SAUCE TO USE IN ANOTHER RECIPE? Here are the macros for THE ENTIRE RECIPE OF BBQ SAUCE:

Calories: 146
Protein: 1
Carbohydrates: 4
Fat: 14
Fiber: 0

*calculated by MyFitnessPal*

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