How to Meal Prep - Ep. 70 - Healthy Sandwiches to Kickstart 2018 (Vegan Option) ─ Fit Couple Cooks

HOW TO MEAL PREP SANDWICHES! You guys have been requesting handheld food to bring to school and work, so we have FINALLY made meal prep sandwiches! This video gives you 3 epic options: a grilled chicken with peppers and pesto sandwich, a classic egg salad sandwich, and a vegan pulled "pork" with mushrooms and slaw!

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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! We have meal prep for weight loss, easy meal prep recipes and meal prep for bulking! If you are bulking, just double or triple the carb source in our recipes! Enjoy!

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HOW TO STORE and PREPARE THESE:

1. These can be stored in the fridge for up to 4 days.
2. They *can* be frozen, but will definitely taste best if you only put in the fridge and eat within 4 days.
3. TO PREPARE: We separated the bread from the containers so that the bread won't get soggy.
On the day you plan to eat, you can toast the bread in the morning, make the sandwich and bring with you, OR you can toast it, wrap up the bread once cool, and prepare your sandwich right before you plan to eat.

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INGREDIENTS to make the CHICKEN PEPPERS & PESTO:
But you can easily double or triple these ingredients to make more!

2 tbsp raw almonds
juice of half a lemon
2 garlic cloves
2 cups fresh packed basil
salt
pepper
1/4 cup olive oil
400g chicken breast (about 2)
400g peppers (about 3 small)
4 handfuls of arugula
8 slices of bread

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MACROS for 1 CHICKEN PEPPERS & PESTO SANDWICH:

Calories: 546
Protein: 36
Carbohydrates: 42
Fiber: 13
Sugar: 7
Fat: 26

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INGREDIENTS are to make 1 EGG SALAD SANDWICH:
But you can easily double or triple these ingredients to make more!

8 eggs
splash of vinegar
2 celery stalks
2 green onions
1/4 cup mayo
splash of lemon juice
salt
pepper
paprika
4 big pieces of lettuce
8 slices of bread

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MACROS for 1 EGG SALAD SANDWICH:

Calories: 457
Protein: 23
Carbohydrates: 35
Fiber: 10
Sugar: 2
Fat: 25

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INGREDIENTS are to make 1 VEGAN PULLED "PORK":
But you can easily double or triple these ingredients to make more!

1 red onion
600g mushrooms
1/4 cup olive oil (for mushrooms and onions)
2 leaves of kale
2 small carrots
1/4 cup vegan mayonnaise
8 slices of bread

For the FCC BBQ SAUCE:
1 tbsp olive oil
1/4 cup tomato paste
1 tsp garlic powder
1/2 tsp red pepper flakes (optional)
1/4 tsp ground cloves
1/4 tsp salt
1/4 tsp pepper
1/4 cup apple cider vinegar
2 tbsp dijon mustard
3 tbsp water

*You only use half of this BBQ sauce for this recipe. Save the rest and use whenever!*

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MACROS for 1 VEGAN PULLED "PORK":

Calories: 553
Protein: 18
Carbohydrates: 55
Fiber: 15
Sugar: 8
Fat: 29

*Macros calculated using MyFitnessPal*

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Special thanks to Dave's Killer Bread for partnering with us on this video.

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