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Arts and Entertainment Thursday, Apr. 9, 2015 5 years ago

That Fit Girl: Meal prep

by: Kourtney Kalahar

One of the easiest ways to stay on track with healthy eating is to prepare your week's meals in advance. This week, I'm going to show you a quick and easy meal prep that's healthy — and tastes good. There's even a dessert.

Meal: (makes 3 meals)

You'll need:

  • 3 chicken breasts
  • 1 ½ cups quinoa
  • diced red onion
  • 18 tbsp liquid egg whites (6 tbsp per meal)
  • 4 cups spinach
  • tofu noodles (optional 1 package per meal)



  • Cook quinoa according to package instructions
  • Begin cooking chicken breasts — don't forget your seasoning!
  • While chicken and quinoa are cooking, pour liquid egg whites in a microwave-safe bowl and cook until completely done.
  • Peel and cut veggies and place them in containers.
  • Continue flipping and cooking chicken. The quinoa should be done at this point.
  • Add spinach to meal containers.
  • Mix chopped red onions and egg whites into cooked quinoa and divide into four containers on top of spinach.
  • Slice and dice cooked chicken and place on top of meals.
  • Voila! Your meals are complete!


  • ½ red, yellow and orange peppers
  • ½  cucumber
  • 2 tbsp edamame hummus

Peanut Butter Protein Balls: (makes 16 balls)

You'll need:

  • 1 cup PB2
  • 2/3 cup Joseph's all natural sugar-free syrup
  • 1 tsp alt
  • 1 cup Garden of Life raw vanilla protein powder
  • 1 squeeze pouch chocolate hazelnut butter
  • 1 handful semi-sweet chocolate chips


  • Mix all ingredients in bowl
  • Freeze in freezer for 10 minutes
  • Remove from freezer and add chocolate chips
  • Roll dough into 16 small balls and place back in freezer for an hour.

Enjoy! I even took the liberty to break down the macros for this yummy treat — you're welcome!

Serving size: 1 ball

Calories: 30

Carbs: 4.5 g

Fats: 1.5 g

Protein: 5.2 g

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