Introducing the ultimate Lazy Girl weight loss meal—a protein-packed chicken noodle casserole that is not only delicious but also incredibly easy to prepare! If portion control sounds daunting, this meal prep recipe will change your mind. Designed to make healthy eating feel less like a chore, this casserole combines comfort and nutrition to help you stay on track with your fitness goals. Having kept off 130 lbs for over a decade, our approach proves you can enjoy fulfilling meals with fewer calories and still achieve weight loss success. Get ready to embrace pasta as part of a balanced diet with this effortless approach to meal prepping!
High Protein Pasta as the Base
The beauty of the Lazy Girl chicken noodle casserole is its simplicity and effectiveness when it comes to supporting weight loss while still enjoying hearty meals. By opting for a high-protein pasta, we make sure that our dish is not only flavorful but also satisfying enough to keep you fuller longer. This is an essential aspect when trying to maintain a healthy diet without feeling deprived.
High protein pasta, like the Felicia red lentil pasta used in this recipe, is a game changer. Containing 22 grams of protein per serving, it helps to increase satiety, which means you’ll feel satisfied after eating, reducing the temptation to overeat. If you’re someone who loves pasta and is worried about giving it up to lose weight, this is a fantastic alternative. The slow-digesting properties of high protein or whole grain pasta mean that your body takes longer to break it down, thus helping you to stay full for longer.
Assembling Your Casserole
- Boil Pasta: Start by cooking your pasta in a pot of boiling salted water for 10 minutes until it’s just starting to get tender. Salting the water prevents noodles from sticking together and enhances the flavor.
- Assemble Ingredients: Use already cooked chicken strips for convenience, such as those from Costco. Chop up 600 grams of it to mix into your casserole. This is a time-saver and makes meal prep less of a hassle.
- Boost Your Veggies: Adding canned peas and carrots is an easy way to pack in your veggies without added prep time. One cup of these mixed with a can of cream of chicken soup forms the comforting base of the casserole.
- Include Milk: For a creamy consistency and extra protein, add half a cup of protein milk like Fairlife, which is an easy way to sneak in more nutrients.
Creating the Topping
No casserole is complete without a delicious topping. Using reduced-fat options like margarine and cheese helps keep calorie content in check:
- Melt a tablespoon of light margarine.
- Combine half a cup of shredded cheese with crushed reduced-fat crackers to create a crunchy, flavorful topping.
This mixture not only complements the creamy casserole beneath but also adds texture and a hint of indulgence without overloading on calories.
Baking and Portioning
Preheat your oven to 425°F. After spreading the main ingredients in a greased 9×13 casserole dish and topping with the cheese mixture, bake it for about 15 to 20 minutes. You’re looking for a bubbly, golden finish that signals it’s ready to be portioned into meal prep containers.
The portioning step is crucial when it comes to maintaining a calorie deficit—key for weight loss. Measuring out one cup per meal prep container initially provides a base that you can adjust as needed. If there’s some left, distribute it evenly among the containers, but always remember: it’s not about perfection, it’s about consistency.
Mindful Eating Practices
The Lazy Girl method emphasizes not getting bogged down by minutiae. While it’s essential to measure portions, getting overly fixated on calories can be counterproductive. Practicality and sustainability are more important for long-term success. Portion control doesn’t have to be an exact science—what matters is a consistent, overall calorie deficit.
Storage and Longevity
These meals make for excellent weekly prep. With seven meal prep containers ready, half can be stored in the fridge for up to four days, while the remainder can be frozen. Simply thaw overnight when needed and reheat for a meal that’s as good as freshly made.
Nutritional Snapshot
This casserole provides a balanced meal in one dish—401 calories, 9 grams of fat, 48 grams of carbs, and a whopping 39 grams of protein per serving. It’s a satisfying meal that aligns with weight loss goals without feeling like a sacrifice.
Embrace the Lazy Girl meal prep method—not only will you enjoy nutritious and fulfilling meals, but you’ll also cultivate a sustainable and enjoyable approach to weight loss. Remember, it’s not just about the numbers on the scale but about developing a healthy mindset and lifestyle.