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How to Meal Prep - Ep. 13 - TILAPIA ($5/Meal)

Chef Stef Follow
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  • 3 years ago
  • 248,217 views
  • 6,218 likes
  • 437 comments
You've been asking for more fish meal preps... so here is your answer! This is SO SIMPLE. I know we say that a lot, but really, this one is probably one of the easiest ones with the LEAST clean up!
Yes, you can use any white fish you'd like.

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FULL WEEK MEAL PREP: https://youtu.be/rdJ8PGuLwDc

CHICKEN NUGGET MEAL PREP: https://youtu.be/TaGgUgsM4pM

SALMON MEAL PREP: https://youtu.be/IjIyZo_Xnh4

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Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8

You can get that amazing 2 sided cutting board here: http://amzn.to/1ST5KtF

Need a scale to measure your food? This is the one we have: http://amzn.to/1SvHDiu

Cuisinart Knife Block: http://amzn.to/1WJla4k

Lemon Juicer Thingy: http://amzn.to/2bXcyEW

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Special Note: There are different recommendations all over the world for how many grams/ounces of fish are safe to eat. Check what is safe to your local area. If you do eat a lot of fish, a great way to naturally detox your body is using bentonite clay. We take some every day. You can check it out here…

Bentonite Clay: http://amzn.to/1WKJcwq

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HOW TO STORE/REHEAT THESE

1. Meals can last in fridge 3-4 days. Put the ones you won't eat within that time in the freezer.
2. If frozen, take out the night before you plan to eat it and place in fridge.
3. Reheat in a covered saute pan for a few minutes or eat cold.

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If you would like some information on our private nutritional coaching, shoot us an email at fitcouplecooks@gmail.com! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

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Make as many servings as you would like. Here is what you need for FOUR SERVINGS:
500g Tilapia (or any white fish)
1/2 cup quinoa (dry)
1 cup water
300g asparagus (buy more than 240g because you will cut some off)
400g tomatoes
150g onion
1 lemon
salt
pepper
Parsley or Italian Seasonings
1/4 cup olive oil

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MACROS for one serving:

These macros include 125g of tilapia:
Calories: 398
Fat: 17
Carbohydrates: 30
Protein: 32

Feel free to add in more quinoa and/or fish if it fit your macros!

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