Fitness Prepping for the New Year!

 

Photo: [LINK]

 

As the new year unfolds, let us embark on a journey towards improved health and fitness! Embracing a resolution to prioritise wellness often involves a multifaceted approach, and one integral aspect is the careful consideration of dietary choices. Crafting a meal prep routine made specifically to support fitness goals not only streamlines the daily hustle but also lays a robust foundation for a healthier lifestyle – just in time for the new year!

 

The beauty of a well-crafted meal prep routine lies in its adaptability to diverse fitness goals. Whether the aim is muscle gain, weight loss, or overall wellness, a personalised and simple meal prep can make all the difference.

 

To start the 2024 year right, Borges is offering some healthy meals that you can prep a day ahead before hitting the gym – or if you simply want something easy to prepare and healthy to eat!

 

 

Breakfast Meal Prep

 

Unlocking a successful day begins with a thoughtfully crafted breakfast during your meal prep journey. Breakfast, often hailed as the most important meal of the day, sets the tone for energy levels, focus, and overall well-being. Incorporating a strategic approach to breakfast within your meal prep routine ensures a nutritious start of the day!

 

 

Freezer Friendly Breakfast Burritos [1]

 

Photo: [LINK]

 

INGREDIENTS:

• 8 oz. cheddar
• 1 yellow onion
• 1 bell pepper
• 2 tbsp Borges Sunflower and Extra Virgin Olive Oil
• 2 pinches salt and pepper
• 1 lb. cooked ham
• 12 large eggs
• 8 large flour tortillas

 

INSTRUCTIONS:

• Begin by preparing all of the filling ingredients for the breakfast burritos. Shred the cheddar, if not purchased pre-shredded.
• Dice the onion and bell pepper. Add the onion and bell pepper to a large skillet with ½ tbsp of our new Borges Sunflower and Extra Virgin Olive Oil and sauté over medium heat until the onions are soft and translucent (about 5 minutes). Season the bell pepper and onion with a pinch of salt and pepper. Transfer the bell pepper and onion to a bowl.
• Dice the ham, then add it to the skillet with another ½ tbsp of Borges Sunflower and Extra Virgin Olive Oil. Sauté the ham over medium heat until it is browned (about 5 minutes). Transfer the ham to a separate bowl and clean the skillet.
• Crack 12 eggs into a bowl and lightly whisk. Add the last tablespoon butter to the skillet and heat over medium. Once the skillet is hot, spread the butter to coat the surface, then pour in the whisked eggs.
• Push the eggs in toward the center of the skillet as they set on the bottom, until most of the eggs have set, but the eggs still look moist. Do not over cook the eggs or they'll become dry. Season the eggs with a pinch of salt and pepper.
• To assemble the burritos, add a scoop of scrambled eggs to the middle of each tortilla, then top with a scoop of cooked bell pepper and onion, a handful of cheese, and some of the cooked ham.
• To roll the burritos, first fold the tortilla up from the bottom, then fold in the sides, and then finish rolling the burrito up until it has closed. Wrap each burrito in parchment paper using the same folding and rolling method (bottom up, sides in, finish rolling up). Label each burrito on the parchment paper or on masking tape
• Transfer the wrapped burritos to freezer bags, label and date the bags, then place in the freezer. This meal prep can be reheated for a deliciously healthy breakfast meal!

 

 

 

Lunch Meal Prep

 

Lunchtime meal prep is a culinary endeavour that transforms midday nourishment into a flavorful and well-balanced experience. Crafting a strategic approach to lunch not only caters to the body's nutritional needs but also introduces a sense of satisfaction and vitality to the busiest part of the day.

 

 

Stuffed bell peppers [2]

 

Photo: [LINK]

 

INGREDIENTS:

• 3 bell peppers
• 2 tbsp Borges Classic Olive Oil, divided
• 1 lb Italian sausage
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1 1/4 tsp salt, divided
• 1/4 tsp freshly cracked black pepper
• 1 cup marinara sauce
• 1/2 cup uncooked long grain white rice
• 3/4 cup chicken broth
• 1 cup shredded mozzarella

 

INSTRUCTIONS:

• Preheat the oven to 350°F (about 177°C). Wash and dry each bell pepper, then cut the bell peppers in half horizontally. Make sure to cut them as evenly as possible. Using a sharp paring knife carefully cut and remove the stem from the top half of each bell pepper (see picture below). It's okay if there is a small hole left where the stem was removed.
• Place each bell pepper half in a 9×13-inch casserole dish. Brush the bell peppers with 1 Tbsp oil and season with ¼ tsp of salt and ¼ tsp cracked black pepper. Bake the bell peppers in a preheated oven for 20 minutes to soften. After 20 minutes remove the bell peppers from the oven and set aside.
• While the bell peppers are baking, make the filling. Heat a large skillet over medium heat and add 1 Tbsp of oil. Brown the Italian sausage.
• Once the sausage has browned, add the diced onion and minced garlic to the skillet. Continue to sauté over medium heat until the onion is translucent and the garlic is fragrant.
• Next add the uncooked rice, marinara sauce, Italian seasoning, garlic powder, 1 tsp of salt, and chicken broth to the skillet. Stir to combine.
• Place a lid on the skillet, turn the heat up to medium-high, and allow the mixture to come to a full boil. Once boiling, immediately reduce the heat to medium-low and allow the mixture to simmer, without lifting the lid or stirring, for 20 minutes. After 20 minutes, turn the heat off and let it rest, without lifting the lid, for an additional 5 minutes.
• Next remove the lid, fluff the rice, and stir the mixture again to redistribute the ingredients. Begin to fill each bell pepper with the meat filling. Stuff as much filling as you can into each, filling them all the way to the top.
• Top each bell pepper evenly with shredded mozzarella cheese. Loosely place some tented aluminum foil over the top of the casserole dish and bake for 15 minutes. After 15 minutes the bell peppers should be tender but not mushy.
• Now remove the foil and turn the heat on to broil. Broil the stuffed bell peppers for 2-3 minutes or just until the cheese gets a little brown on top. Be sure to watch the bell peppers closely at this step to prevent the cheese from over browning. Garnish with parsley, if desired, and enjoy!

 

 

Dinner Meal Prep

 

Efficiency meets culinary prowess in dinner meal prep, where planning and preparation elevate the dining experience. As you savour the fruits of your meal prep labor, dinner becomes a moment of culinary indulgence that aligns with your health and wellness journey, nurturing both body and soul.

 

 

Roasted brussels sprout bowls [3]

 

Photo: [LINK]

 

INGREDIENTS:

Creamy Dijon Dressing

• 3 tbsp Borges Sunflower and Extra Virgin Olive Oil
• 1 Tbsp Dijon mustard
• 1 Tbsp mayonnaise
• 1 Tbsp red wine vinegar
• 1/8 tsp salt
• 1/4 tsp sugar
• 1/16 tsp garlic powder
• Freshly cracked pepper

 

Roasted Brussels Sprouts and Sausage

• 1 lb. fresh Brussels sprouts
• 12 oz. Italian sausage
• 2 tbsp Borges Sunflower and Extra Virgin Olive Oil

 

INSTRUCTIONS:

 

• To start, make the Creamy Dijon Dressing. Combine all the ingredients (Borges Sunflower and Extra Virgin Olive Oil, Dijon, mayonnaise, red wine vinegar, salt, pepper, sugar, garlic powder) in a small bowl or jar and whisk until combined. Set the dressing aside.
• Preheat the oven to 425ºF (218ºC). Remove any wilted or damaged leaves from the Brussels sprouts and slice them in half. Slice the sausage into 1/2-inch wide medallions.
• Add both the Brussels sprouts and sausage to a large baking dish and drizzle 2 tbsp Borges Sunflower and Extra Virgin Olive Oil over top. Toss the Brussels sprouts and sausage in the oil until everything is well coated and the baking sheet has a good layer of oil on its surface as well. Roast the Brussels sprouts and sausage in the hot oven for 20-25 minutes, or until they are well browned, stirring once half way through. Season with a pinch of salt after cooking.
• To build the bowls, add about 1 cup of mashed potatoes to each bowl, then add 1/4 of the roasted Brussels sprouts and sausage to each bowl. Drizzle a couple spoonfuls of the creamy Dijon dressing over top just before serving.

 

 

References:

 

[1] https://www.budgetbytes.com/freezer-breakfast-burritos/

[2] https://www.budgetbytes.com/stuffed-bell-peppers/

[3] https://www.budgetbytes.com/roasted-brussels-sprout-bowls/