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admin | Matrix Exercise Equipment | 25.03.2015
Everything you need to know about how to Meal Prep for the week, and all the Basics of Meal Prepping from planning, grocery shopping, recipes, and MORE!
13 products, including Kashi Bars, Clif Bars, Nature Valley Bars, Bear Naked Granola, and Quaker Bars were all recalled due to a potential listeria contamination. May's WOTM—The Hardcore HIIT Workout Program—is a 5-day MONSTER that'll help you build muscle, torch fat, and construct your leanest body EVER.
A list of the 12 best UPPER AB exercises to build your rectus abdominis and upper abs, and build a strong six-pack from top to bottom. We've crunched the numbers and ranked 32 of the healthiest fruits based on 12 dimensions of nutrition, including omega-3's, antioxidants & the Glycemic Index. We highlight the 14 best butt exercises to perk up, fill out, and firm your BUTT, while absolutely incinerating calories and body fat. Transport yourself to a tropical island and pump your body with protein, fiber, and antioxidants with our Coconut Mango Power Protein Shake. For me, this all started with Instagram, which has basically become one giant #fitspiration app. I wanted an easy way to maintain my clean diet that didn’t require a ton of time, but still yielded results.
There are all sorts of theories out there about what kinds of foods you should include in your prep.
Sautee vegetables lightly in coconut oil instead of frying to blast fat and up your metabolism. Steam squash and pull it apart gently with a fork to replace traditional pasta for a gluten-free or paleo alternative.
Mix fresh herbs like parsley, cilantro, garlic, and even grated carrots and zucchini into ground meat dishes for succulent and moist proteins. Cooler — Some health and fitness enthusiasts advocate keeping your meals in a cooler so that they stay fresh until you’re ready to eat.
Crock Pot or Slow Cooker — If you work long hours or have a busy schedule, a Crock Pot is definitely a must-have for your kitchen. Oven Safe Pans and Dishes — When I first started eating clean, I ate A LOT of baked chicken breast. Start Small — You don’t need to plan every single meal for every single day of the entire week. Cook In Bulk — If you’re making chicken for four lunches and three dinners that week, cook them in the same pan. Don’t let the thought of a messy and chaotic kitchen keep you from prepping your meals all at once.
This week’s meal plan is loaded with healthy comfort foods, and ALL the recipes can be found on the internet, so NO BOOKS NEEDED to follow along with this one! Here’s a glimpse into our very real (Paleo) life – with three hungry boys and a busy schedule!
If we know we will be out of the house or there is a special occasion, we work going out to eat right into our meal plan.
Even the kids, who usually complain when a green veggie is the only option, were happy with this one! We found ourselves with so much food in the fridge that we decided we needed to clean it out on Friday.
We loved these so much last week, that we had to make them again for our special treat this week. We love trying new recipes from fellow bloggers – and we hope you are inspired to try some of these recipes too! Crystal lives with her fiance on a small hobby farm, their "homestead" in the beautiful countryside of Wisconsin. Sign up for recipes, coupons & more to be sent to your inbox and receive our Quick & Easy Start to Paleo Guide with MEAL PLAN today!
This gluten free, primal,Paleo and Whole30 Meatloaf is packed with flavor and added vegetables!

Use these 4 power post workout meals to refuel effectively and jack your body up with protein.
The Maca Mint Chocolate Chip Protein Blizzard is an uber-lean, nutrition-packed, refreshing RUSH of lean, physique-chiseling, full-blown ab fuel. Compared to carbs and fat, gram for gram protein is the most satiating macronutrient out there. Hydrating, vitamin-rich, and loaded with antioxidants, they’re packed with nutrients that heal the body after a hard workout and boost immunity to prevent disease. Whole-grain, fiber rich starches are absolutely essential to your meal prep and maintaining energy levels throughout the day.
In the mornings before work, you can easily put chicken, beef, or your favorite protein in it with a low-calorie liquid (think low sodium chicken broth) for an awesome braise that will be ready by the time you come home. Rice cookers are another fairly inexpensive tool to cook rice that requires minimal effort to operate. There’s (almost) nothing worse than when you’re in the middle of a meal prep session only to find that you’re missing an important ingredient. It might take some getting used to at first, but once you’ve developed a consistent system that works for you, you’ll definitely enjoy the convenience of this meal planning strategy. Devoted to democratizing health, Taji believes that anyone CAN live a healthy lifestyle regardless of medical condition, career, budget or other secondary factors. Since I know not everyone has all the recipes books we use we wanted to make sure we did at least one of these series with recipes that ANYONE can make. You can follow along with the daily recipes that Stacy is pinning on the “Recipes to Try” Boards! Flavorful lamb meatballs with Primal Palate Gyro Spice blend, tzatziki sauce, feta cheese (optional), fresh herbs, and cool crunchy veggies. In this case, Sunday was a day Cole had a wrestling tournament and we enjoyed the meal of his choice after – Elevation Burger!
We loved that this dish was loaded with nutrient-dense kale and smothered in broth-based gravy.
And the tuna was so delicious even our cats were following us around in search of dropped crumbs!
Occasionally we’ll enjoy high quality cheeses in our foods – and this is certainly a recipe we found worthy of the cause! Since we were going out of town this week, it was best to eat the stuff that would have gone bad.
We’ve tried a lot of Paleo chocolate chip cookies, and this has become one of our new favorite recipes! It takes 5 minutes to make and it's jacked with protein, antioxidants, fiber, and nutrients. In the spirit of lean holiday indulgence, we've blended up The Peppermint Bark Protein Shake — an exact replica of the candy in lean, protein shake form.
Meal prepping is the NEW fast food for health-conscious clean eaters. Tackle the basics with our simple, easy to understand guide to meal prepping like a pro. Besides being slightly jealous of their shiny plastic containers filled with yummy, lean food, I was inspired by these photos to start my own meal prep. Feel free to make substitutions as needed if you follow a diet that’s raw, vegan, gluten-free, pescatarian, etc. Protein also helps build lean muscle, burn fat (through thermogenesis), and replenish your muscles after an intense weight-bearing workout.12 How much you’ll need depends on your caloric requirements and performance goals, but for most people, aim for at least 15 grams per meal. Leafy greens like spinach, kale, bok choy, fresh parsley, cilantro, collard greens, and tons of other veggies are fantastic choices. With plastic containers, you can easily take food from fridge to microwave to meal time in a few minutes.
If you work at an office, chances are you have access to a fridge where you can store your food. Scavenge the internet and you’ll find thousands of recipes for really innovative meals that are clean and lean.

Bottom line, figure out what you’re going to eat that week and what basic meals you’re going to rotate around. Instead of always eating pork and quinoa, try adding cilantro, beans sprouts, and snow peas for an Asian inspired stir fry. Besides contributing to Lean it UP, Taji has been published for her health and fitness advice in journals like Thought Catalog.
You can read our review of this international chain here, including what each of us likes to order. Our side dish was discovered as a way to use up aging leftover produce, this pumpkin and bacon in cauli-rice was a fun twist on our traditional side!
Crystal writes the blog Whole-Fed Homestead, where she shares her journey of cooking simple and home-grown Paleo meals, raising their own meat animals, gardening, preserving the harvest, and the ups and downs of life on a small farm. Great sources of animal protein include chicken, beef, pork, seafood, low fat cottage cheese, and whey protein powders. Also don’t be afraid of non-green veggies like bell peppers, carrots, mushrooms, cabbage, etc. The convenience of plastic containers is honestly why meal prepping for the week has become such a practical strategy for eating right and staying on track. When you come home from work, simply turn your rice cooker on and within 30-60 minutes you should have fluffy and perfectly cooked rice.
If you know that you’re going to be consuming eight meals that each include ? a cup of rice, cook all four cups at once. With all the different proteins, carbs, and veggies you’re preparing, there are a ton of different combinations you can make to keep you from getting bored (and maintain a variety of nutrients in your diet). Taji has been supported by numerous health and fitness companies such as Navitas Naturals, Glutino, and Holystic Hut. After many attempts and several weeks of totally failed meal prep, I’ve finally figured out a fool-proof strategy, including what foods to eat, lean cooking techniques, and the right equipment to simplify the process. Use this guide to quickly AND easily prep for an entire week of clean eats.
Use our guide for a complete list of protein foods, including the top options for vegetarians and vegans. Challenge yourself to see how many different meals you can make with only a handful of ingredients.
This old adage has a lot of truth to it, but the truth is: in order to be the best, you have to train better than the best. MMA fighting is a very competitive sport, so anyone who hopes to succeed will need to have a diet that gives that person a fighting edge.A fighter’s meal planning is very important to success, so why not try the Paleo diet?What really is the Paleo diet?The Paleo diet, also known as the “Caveman diet“, advocates a diet that focuses on eating healthy proteins, nutrient rich vegetables and fruits, and wants to avoid eating processed foods at all costs.
Celebrities, eco-lovers, and now athletes are now following this diet.  As a fighter, proteins and healthy nutrition are vital.
These foods slow down a fighter’s stamina, make it harder to last longer, and simply do not build mass as effectively as natural foods do.This diet is also friendly to the environment!
Scott Matthews, cereals, fruits, and vegetables generate more greenhouse gas emissions from transport compared with chicken, red meat, or fish.Livestock that thrives on grass is a critical element of the sustainable agriculture. Paleo diet promotes the growth of livestock because it’s centered in eating meat.As an athlete, you have a responsibility to take care of your health.
The Paleo diet takes full responsibility for the things we eat and encourages us to eat what’s natural to our bodies. If you want to be in the best shape for your next fight, make sure that you put the right fuel into your body. The Paleo diet will do this for you.Are you on the Paleo Diet?  Would you like to be?  Let us know below in the comments!

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