Introduction

Meal prepping has been a game-changer on my weight loss journey, and I’ve found that creating quick, tasty meals makes all the difference in staying consistent with my goals. In today’s blog, I’m excited to share with you a super tasty weight loss meal that I prep regularly, which is not only simple and quick to assemble but also incredibly satisfying. This meal has been pivotal in helping me shed 130 pounds and maintain that loss for over a decade. We’ll be preparing a delicious combination of hot Italian chicken sausage with herb and garlic mashed potatoes, complemented by peas and carrots—ideal for those who are on the lookout for healthier, protein-packed options. This blog will go through the step-by-step process on how to whip up an entire week’s worth of meals in just 20 minutes, ensuring you have nutritious and scrumptious options waiting for you at any time.

Ingredients

To kick things off, let’s dive into the ingredients required for this meal prep. The star of the show is the hot Italian chicken sausage, specifically the Maple Lodge ultimate variety. We’ll need about eight sausages for our meal prep, but cooking ten allows for some flexibility. Any extras can be creatively used as low-cal pizza toppings for another meal. The combination of these sausages with herb and garlic mashed potatoes creates a hearty and satisfying meal.

• Hot Italian chicken sausages (Maple Lodge ultimate) – about 8 to 10
• 2 bags of instant mashed potatoes (Betty Crocker home style)
• 1 cup of Fairlife 0% protein milk
• 2 wedges Laughing Cow herb and garlic cheese
• 6 tablespoons Country Croc Original margarine
• 7 cups frozen peas and carrots

Cooking Process

Start by preparing the sausages. Preheat your air fryer to 390 degrees Fahrenheit. It’s crucial to pierce the sausages with a fork to prevent bursting during cooking. Once prepped, they are placed in the air fryer basket in a single layer and cooked for about 10-12 minutes. Flipping them halfway ensures they cook evenly on all sides.

While the sausages are cooking, go ahead and prepare the vegetables. Place the frozen peas and carrots in a microwave-safe dish with seven tablespoons of water. Cover the dish and microwave on high for about 8-10 minutes, stirring halfway to ensure even cooking.

Meanwhile, bring six cups of water and the margarine to a rolling boil on the stove. Remove from heat and add in the instant mashed potatoes and the protein milk, stirring until smooth and creamy. Mixing in the Laughing Cow wedges at this stage enhances the flavor profile.

Portion Control and Storage

The portion sizes and ingredient choices here are meticulously chosen to provide the ideal balance between satiety and calorie intake. Each container offers about 350 calories, with 18 grams of fat, 28 grams of carbohydrates, and a noteworthy 21 grams of protein.

This meal prep method not only keeps your calorie count in check but also ensures that you have delicious and filling meals ready for the week. Each meal can last up to four days in the refrigerator, making it ideal for those working on maintaining or starting a weight loss journey. For added convenience, any meals that won’t be consumed within this timeframe can be stored in the freezer.

With the ability to simply reheat these meals in either the microwave or on the stove as needed, they offer a solution to the often daunting task of sticking to a healthy eating plan amidst busy schedules.

Conclusion

In essence, this meal prep strategy is designed with sustainability and ease in mind, focusing on simplicity and taste. This ensures that staying on track with weight loss goals does not feel like a chore. By integrating foods you genuinely look forward to eating and ensuring they are as easy to prepare as they are delicious, you create a sustainable eating plan.

Remember, successful long-term weight management is not just about losing weight. It’s about adopting practices that allow you to maintain that loss, keeping both physical health and mental well-being in mind. Embracing meal preps like this one, which prioritize quality, taste, and nutrition, can significantly bolster your efforts in achieving and maintaining a healthier lifestyle.