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etc. included in recipes may vary based on brand of  \ningredients, preparation methods, and/or accuracy of calculation by the creators of these recipes.  \nBe sure to weigh and track your own food and ingredients! We did our best to include tasty, mostly whole food meals, that are close to or below 600 calories per serving and over 30 grams of protein.  \nWhen prepping your own food, be sure to adjust ingredients and portions to fit your specific needs.  \nIf you need help with finding your macro and calorie needs for your goals, please let us know!  \nIf you’d like to learn more about meal prep, click here to download our meal prep course!  \nWHATS INSIDE:  \n Chicken Chow Mein  \n Spicy Grilled Chicken Wrap  \n Cream Chicken Alfredo  \n Creamy Garlic Beef Pasta  \n Chicken Fajita Bowl  \n Creamy Chicken Pasta  \n Crispy Sweet & Sour Chicken  \n Mexican Chicken and Rice  \n Peri Peri Chicken Pasta  \n Korean Fried Chicken Burger  \n Cream Garlic Shrimp Linguine  \n Mac and Cheese Burritos  \n Buffalo Chicken Burritos  \n Chipotle Chicken Bacon Burritos  \n Chicken Bacon Ranch Mac & Cheese  \n Beef Quesoritto  \n Honey Chipotle Chicken Noodles  \n Spinach & Tomato Omlette  \n Sirloin, Eggs, and Berries  \n Turkey Suasage Breakfast Scramble  \n Black Bean and Egg Burrito  \n Korean Beef Bowl  \n Various Protien Shake Recipes  \nDISCLAIMER: Any and all information herein is not meant to treat, prevent, or cure any illness or disease. The contents of this email and any attachments are for educational purposes only.  \nAll macronutrient, calorie, and other nutritional information are approximations Actual results will vary based on cooking style, serving sizes, and/or brand..  \nMEAL PREP TIPS  \nCooking Meats  \nMost muscle meats should be seared on high heat and cooked relatively quickly. The longer meat spends cooking, the more moisture it looses.  \nWhen cooking chicken breast, slicing the breast thin (and even tenderizing) keeps cook times down and increases surface area for seasonings.  \nMeats that are cooked low and slow are typically meets that are tougher and need time to breakdown.  \nSeasonings penetrate meat the longer it is left to sit on said meat. Seasoning immediately before cooking is okay but will result in less flavor. Remember to use less seasoning the longer you let your meats sit.  \nCooking Rice  \nRice your rice 2-3 times by swirling in a bowl or pot and polishing the rice by squeezing it like you’re grabbing a handful of sand. Let it soak for at least 15 minutes before heating.  \nThen, buy a rice cooke or instant pot. Just do it. Don’t try to cook rice any other way.  \nAs soon as rice is finished cooking is the time to season with lime juice and cilantro or other seasonings.  \nLetting rice cool creates resistant startch which is great for your gut health!  \nMisc .  \nWeighing your food and ingredients with a food scale is the KEY to success with meal prep  \nDon’t eat bland food. Seasonsings are not unhealthy. In fact, in many cases, they have health benefits. Don’t be afraid to season your food.  \nGetting good at cooking is one of the most enriching skills you could ever learn and will make your health & fitness goals much easier.  \nAlways remember to check labels on your foods and when possible BUY LOCAL  \nSimpler is usually better and the best foods don’t have ingredients (they are the ingredients. )  \nChicken Chow Mein  \n43g P | 48g C | 9 g F | 455 Cal Per Serving  \nIngredients:  \nChicken marinade  \n -700g chicken breast cut into strips  \n -2 tsp paprika  \n -1 tsp black pepper  \n -2 tsp garlic powder  \n -20 ml low sodium soy sauce  \n -2 tsp sesame oil  \nNoodles + Sauce  \n -220g egg or rice noodles  \n -1 tbsp minced garlic  \n -1 medium red onion sliced  \n -1 medium red bell pepper sliced  \n -1 cup chopped green onion  \n -1 cup bean sprouts  \n -50ml low sodium soy sauce  \n -50-60g Oyster sauce  \n -(Optional) 10 ml Rice Vinegar  \n -Garnish Sesame s","cbCain5bQELUrKip","https://ap.wps.com/l/cbCain5bQELUrKip","pdf",18778285,32,"English","# What’s Inside\n## Chicken recipes\n## Beef and pasta recipes\n## Bowls and burritos\n## Breakfast scramble and burritos\n## Protein shake recipes\n# Meal Prep Tips\n## Cooking Meats\n## Cooking Rice\n## Miscellaneous\n# Selected Recipes\n## Chicken Chow Mein\n## Spicy Grilled Chicken Wrap\n## Creamy Chicken Alfredo","[{\"question\":\"Are the calorie and macro numbers in the recipes exact?\",\"answer\":\"The guide states that macronutrient, calorie, and nutritional information are approximations, and results vary by cooking style, serving sizes, and ingredient brands.\"},{\"question\":\"What general method does the guide recommend for cooking meats for meal prep?\",\"answer\":\"It recommends searing most muscle meats on high heat and cooking relatively quickly, noting that longer cooking can reduce moisture and that low-and-slow methods may need more time to break down tougher meat.\"},{\"question\":\"How does the guide suggest preparing rice before and during heating?\",\"answer\":\"It advises rinsing/polishing rice by swirling and squeezing, soaking for at least 15 minutes, then cooking with a rice cooker or Instant Pot, and seasoning right after cooking with lime juice and cilantro or other seasonings.\"}]","Meal Prep Recipes - About This Guide | PDF",1790516161,81]