Yum-a-Licious Meal Prep

Updated: Sep 13

Despite what you might believe, you can eat flavorful delicious meals and still hit your target weight-loss, muscle toning and building goals.

I’ve created this meal prep to be quick and easy.

The "Recipe Download" includes the Full Ingredients List, including All Spices used.

Disclaimer: I’m a “Shake it until Your Ancestors Tell You to Stop” mixologist so, seasoning amounts and marinade proportions won’t be listed. I like different flavors so nothing I make will taste the same twice! (ALL SEASONINGS listed in Recipe Download)

Feel free to skip to the bottom and watch the meal prep video!

Meal Prep Menu

Barbecue Ribs Corn on the Cob

Chicken Fajitas Brussel Sprouts

Hamburger Patties Red/Purple Cabbage

Homemade Barbecue Sauce Quinoa

Veggies Cooking Directions

Preheat oven to 425 degrees Fahrenheit

1. Shuck the corn (remove corn from husk) and place in aluminum foil.

2. Mix and apply Veggie Marinade (Melted Salted butter, Honey, Liquid Smoke, Ranch

Dressing). Then seal the corn in the Foil and sit it on your baking sheet pan.

3. Spray Baking Sheet Pan with Non-Stick Spray.

4. Slice Brussel Sprouts, place on sheet pan, drizzle with remaining Veggie Marinade &

Olive oil. Then season with Keith’s Farm Garlic Butter and Lemon Pepper.

5. Slice 2-Cabbage Steaks from Cabbage Head, slice into pieces, place on sheet pan,

drizzle with olive oil and mix cabbage until all pieces are coated. Then season with

Everything Bagel seasoning to your satisfaction.

6. Place the sheet pan in pre-heated oven. Bake for 25-minutes. Remove when ready and

sit to the side.

7. Chop Fajita Veggies (3-slices of sweet onion, 2-jalepeno peppers, 2-yellow mini

peppers, 1-orange mini pepper, 1-red mini pepper (feel free to use whatever fajita

veggies you like and as much or as little as you like). Then sauté veggies and

mushrooms to your liking, remove from skillet and set to the side.

8. Bring 2-cups water and 1-cup quinoa to a boil. Then reduce heat and simmer for 15-

minutes. Then remove from heat and add 4-TBLSP of Salted Butter, some Maple Syrup,

Everything Bagel Seasoning, mix well and put to the side.

Protein Cooking Directions

Pre-Heat Oven to 375 Degrees Fahrenheit

1. Make Homemade BBQ Sauce if using (Ketchup, Mustard, Worchester Sauce, Dale

Seasoning, Honey, Onion Powder, Garlic Powder, Liquid Smoke, Lime Juice. Bring to a

simmer and then turn down on low for about 5-minutes so that all of the flavors marry

well. When cooled add desired amount of Tequila, mix well and sit to the side.

2. Pull marinated proteins from the fridge. Remove the Hamburger Patties & Chicken

from the baking sheet and place the baking sheet in the oven with the ribs on it for 35 –

40 minutes. Then open the aluminum foil and flip the ribs meat side up, pour desired

amount of homemade BBQ sauce over the top and bake for another 20 – 25 minutes.

Then remove from oven and sit to the side. Cut Slab in half (4-bones each).

3. Heat skillet on large eye to med-high and spray with non-stick spray. Then fry

hamburger patties for about 2 – 3 minutes on each side or until your desired tempered

readiness. Remove from skillet and set to the side.

4. Heat skillet on large eye to med-high, spray with non-stick spray and drizzle with a little

olive oil. Then sauté chicken tenderloins for about 2 – 3 minutes on each side or until

your desired tempered readiness. Remove from skillet and set to the side.

Arrange your meals to your liking in your meal prep containers.

Click Here for the

"Night Before Protein Marinade Prep"


*Chicken Fajitas: 5-6 pieces of chicken, 6-8 Cherry Tomatoes, Fajita Veggies, Salad Mix, Put

Taco sauce in a container for individual use if you'll be transporting your meals to work,

school, etc.

*Ribs: Sprinkle some Basil atop of your ribs after meal prep assembly. Basil adds extra flavor to everything!

*Hamburger Patties – Drizzle with cooking gravy from skillet.

*Always sprinkle meats with a little water before warming in the microwave to prevent


Download Recipe

Download Recipe

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April Askew

"The Fit Life Coach"

A dedicated Health and Fitness Life Coach with a Bachelor's in Psychology, whose passion is helping others shake off societal restraints, by helping them uncover and over come the basis of their belief systems, that prevent them from becoming their best selves and living their best life.

Don't hesitate to reach out!


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