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How To Master Your Weekly Meal Prep In Under 60 Minutes

How To Prepare A Week’s Worth Of Nutritious Meals In Under 60 Minutes And On A Tight Budget. The 4 Step System To Master Your Meal Prep…

What’s the one thing you dread most about dieting? Some of you might have said hunger, cravings, or something related to restriction. But I bet a lot of you also said meal prep. Because let’s face facts… Meal prep is boring as fuck!

Iron Paradise Fitness Meal Prep kitchen scales

There’s not getting away from it. Mustering the energy to slave away in the kitchen for hours on the weekend doesn’t fill you with excitement. No matter how many likes you get on your Meal Prep Sunday Insta post, it never makes up for the ball ache you just endured, right?

But does it have to be this horrendous chore?

A marathon cooking extravaganza taking over your precious weekend?

In my opinion… No. No it does not.

You see, I’ve developed a method of meal prep that means I can make an entire week’s worth of food in under 60 minutes.

And that includes the washing up.

What’s more, if you need to, you can adapt my system to suit even the tightest of budgets.

Read on if you want the secrets…

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Pumpkin recipes meal prep sunday

Pumpkin Recipes: 3 Shockingly Good Post-Halloween Treats

The post-Halloween dilemma: What do you do with all that leftover pumpkin? Here’s 3 scarily good pumpkin recipes that are all treat and no trick!

With Halloween just around the corner you’re probably neck deep in pumpkin right about now. You’re hollowing out those massive orange vegetables and carving them into some scary lantern. But what are you supposed to do with all that leftover pumpkin? Throwing it away seems like a waste. But there’s only so much pumpkin soup that the average person can muster. So with that in mind, I’ve got 3 pumpkin recipes that breathe life into this potentially dead boring vegetable.

So when you think about cooking with pumpkin, what’s the first recipe you think of?

I guarantee 99% of you just said soup. And the other 1% are probably just lying. Because let’s be honest, eating pumpkin is rarely more than a once a year thing. So your repertoire of pumpkin recipes is probably pretty limited.

But that need not be the case. Because not all pumpkin recipes need to be bland and boring. And they can be macro friendly and tasty at the same time.

So, without further talk from me, let’s dive right in to this week’s recipes. Here’s what I’ve got for you:

  • Full Moon Pumpkin Soup – Yes. It’s still soup, but not as you know it.
  • Fish and Pumpkin Stew – Sounds a bit weird, but trust me, it works!
  • Pumpkin Protein Bars – How does a delicious protein snack sound to keep you going throughout the day?

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Breakfast recipes meal prep sunday 25

Breakfast Recipes: Delicious and Definitely Not Dull

Breakfast can turn very bland and dull in the fitness world. Put some taste a colour into the start of your day with these delicious breakfast recipes.

Most online coaches and personal trainers reach for the tried and tested food choices when it comes to breakfast. More often than not, it’s all egg white omelettes and oats made with water. Basically, anything bland, tasteless, and beige seems to be the order of the day. But with these breakfast recipes, I’m going to show you that those coaches just lack imagination. Because breakfast can and SHOULD be downright awesome.

So in this week’s recipe blog, we’re talking breakfast recipes. Over the next few paragraphs I’ll show you that you can ditch the dull start to the day you’re being subjected to. And with these delicious breakfast recipes you can bring some much need colour into your meals. And that means it’s time to leave the beige colours for the walls of your living room.

But I’ll confess, not all the recipes are truly macro friendly. So you might have to do a bit of work to fit them in your meal plans. But I guarantee it’ll be well worth the effort.

So, without further waffle from me (do I get points for the breakfast related pun?) let’s dive right in to this week’s recipes.

  • Protein Crepes – Pancakes for breakfast? Who doesn’t like the sound of that?
  • Breakfast Fajitas – Fajitas in the morning? Oh yes. It’s a taste sensation!
  • BLT Bowl – Everyone’s favourite sandwich deconstructed and taken to new heights.

And how great does that all sound? Let’s get cooking!

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Italian Recipes meal prep sunday

5 Italian Recipes That Will Put Your Favourite Dishes Back On The Menu

Italian recipes can be macro friendly if you do things right. This week’s dishes take 5 delicious Italian recipes and make them fit your macros with ease.

Italian food tastes awesome. And that usually means a ton of cheese and rich sauces. But that’s not so great on the macros now is it? So typically that means you avoid these foods. Maybe, you even think that carbs are the enemy, and therefore Italian recipes are like the devil!

If that describes your feeling towards Italian recipes then you’re in luck. Because these Italian recipes are ones you can have over and over again with now fear of completely blowing those macros. There’s no 1,500 calzone here (unfortunately). You’ll just have to wait for you refeed day for that!

So with this week’s Italian recipes I want to show you that the taste of the Mediterranean can actually be macro friendly.

Now So let’s dive right in to this week’s Meal Prep Sunday and look at these 5 great Italian recipes.

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Asian Food Recipes meal prep sunday 23

Asian Food Recipes: On the Table in Less Than 15 Minutes

Chinese takeaway may taste good, but it can be a car crash for the macros. So these Asian Food Recipes bring you the taste of takeaway without destroying your diet. 

Whether your weakness is Chicken Chow Mein or my personal favourite, Malaysian Nasi Goreng, Asian inspired food is one of life’s treats. But with it comes calories. And lots of them! Because most of the dishes on the menu are cooked in oil and have rich sauces. And with that comes a high amount of fat and carbohydrate. So with this week’s Asian food recipes I want to show you that the taste of the orient can actually be macro friendly.

Oh and to top it all off, these recipes can all be cooked in under 15 minutes. So I don’t want to hear any excuses about no time to meal prep. These are for the time crunched lifters out there

Now So let’s dive right in to this week’s Meal Prep Sunday and look at these 2 great Asian food recipes.

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Buckwheat Recipes meal prep sunday 22

Buckwheat Recipes: Pancakes and Pudding

Buckwheat may sound like a boring ingredient. But these buckwheat recipes are about to prove otherwise. 

The term ‘buckwheat recipes’ probably doesn’t conjure up much excitement for the majority of people. Undoubtedly, if you’ve never cooked with it before, images of dry and tasteless food probably came to mind. And I’m sure you think it’s just for the gluten free brigade and the hipster generation.

It’s one of those ‘superfoods’ that you find synonymous with highly nutritious, but about as tasty as a cardboard box.

Well, if that’s the case, these buckwheat recipes are set to flip that notion on its head. Not only is buckwheat an incredible versatile and nutritious ingredient, but with the right recipes it can taste pretty awesome too.

And to prove that these buckwheat recipes are focused on everyone’s favourites, pancakes and pudding! So let’s dive right in to this week’s Meal Prep Sunday.

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Easy Chicken Recipes Recipes meal prep sunday 21

Quick and Easy Chicken Recipes

Chicken is a staple in meal plans for a reason. But it can all get a bit bland. Liven up your diet with these quick and easy chicken recipes.

Chicken is pretty much synonymous with fitness and bodybuilding. In fact, over the years, dry chicken and reheated broccoli are the first foods that spring to mind when you think ‘bodybuilding diets’. But in this week’s Meal Prep Sunday recipes, I’m going to show you that it doesn’t have to be that way. Because with a few quick and easy chicken recipes you can breathe new life into that bodybuilding staple.

Over the years, I’ve eaten my way through a fair amount of chicken breasts. And I’m sure you have too. Not only is it high in protein, but it’s also low in fat, making it the ideal food for hitting those macros on a regular basis.

It doesn’t carry the tag along fat of meats like beef and lamb, making it a good source of protein you can have pretty much everyday.

But, herein lies the problem. Eating chicken day in and day out can get pretty dull. And meal prep can be a bit of a pain. So the ideal scenario you’re looking for is a dish that is tasty, but doesn’t take hours to make.

Well, today you’re in luck. Because these quick and easy chicken recipes can be cooked in under 15 minutes.

Oh. And they’re damn delicious too. So let’s dive right in.

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Quinoa Recipes meal prep sunday 20

Quinoa Recipes | Quick & Easy Meals

When you think quinoa, the words bland, boring and dull might spring to mind. But after trying these quinoa recipes you’ll be thinking ‘delicious’ and ‘nutritious’ instead.

If you happened to put ‘quinoa recipes’ into Google and stumbled across this article, I’m sure you did so because you’ve heard quinoa is a “superfood” that you should be eating.

But what does that actually mean?

The term superfood is something that’s largely overused these days. Most of the time it’s used as a marketing ploy to convince you that you need to be eating whatever it is they’re selling.

However, if you were going to dish out the term superfood then quinoa should be at the top of the list. And that’s due to the fact it has a ton of benefits for you overall health, as well as helping you achieve those weight and fat loss goals.

So before we dive into these awesome quinoa recipes, let’s take a couple of minutes to go into those benefits a little more.

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Smoothie Recipes meal prep sunday 19

Smoothie Recipes to Maximise Your Micros

Micronutrients are important for general health an well-being. So try these quick and easy smoothie recipes to pack in your 5 a day.

Before we get stuck in to these awesome smoothie recipes, let’s talk micronutrients.

smoothie recipes blog. In blog pics

Micronutrients are undoubtedly the unsung hero of the modern diet. Quite rightly, their big brothers, macronutrients take priority and steal the limelight. After all, it’s the macros that determine your overall fat loss and muscle gain when all’s said and done.

Now, I’m sure you’ve got a good grip of macronutrients (if you haven’t check out this article).

But if you’ve set up your diet on the basis of your favourite Instagram fitpro, then there’s a high chance you could be deficient in some essential micronutrients.

Micronutrients shouldn’t be forgotten by any means. In fact those essential vitamins and minerals are essential for maintain proper health. And they’re even more important for those of us that lift and exercise regularly.

For example, if you don’t get enough vitamin B, you might actually be limiting your ability for push out those last couple of reps. That’s because vitamin B assists in the process of breaking down proteins and sugar into usable energy. Research has shown vitamin B deficiencies can be linked to poor athletic performance.

And let’s use vitamin D as another example. Vitamin D has been proven to help prevent the onset of fatigue. Without this essential vitamin your muscles can’t recover after contraction, leading you to feel tired more quickly.

And if all that wasn’t enough, they also help prevent illness and disease. So as you can see, they’re pretty important.

In this week’s meal prep Sunday instalment, I’ve got a couple of smoothie recipes that will guarantee your body will be running optimally from now on.

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Salmon Recipes meal prep sunday 18

Salmon Recipes: Delicious and Nutritious Ideas

Full of protein, good fats, and important micronutrients. These salmon recipes will make the most of this fantastic fish.

You can fry it, grill it, bake it, smoke it, steam it, and even eat it raw. However you want to eat it, the fact of the matter is that salmon is incredibly versatile. And you should be taking advantage of that by weaving into your diet regularly. So it’s a good job your buddy Simon has you covered with these awesome salmon recipes.

And it’s often not the most appetising of foods when it’s reheated from your Tupperware container. So I can see why the chicken might take preference in your meal prep. No doubt your colleagues at work aren’t going to be too impressed with stench of fish wafting through the office come lunchtime.

However, cooking some salmon fresh taste great and you’ll be reaping the health benefits at the same time.

But before we get stuck into this week’s recipes, let’s look at those health benefits.

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