Meal prepping can be a game-changer in your weight loss journey, offering both convenience and control over your dietary intake. In this blog, we will delve into the recipe for a delicious and satisfying comfort food meal that assisted me in shedding 130 lbs and keeping it off for a decade. Comprising cornflake chicken drumsticks, sliced potatoes, and corn, this high-protein, portion-controlled meal prep isn’t just a tasty affair; it’s a strategy for long-term success. Join me as I guide you step-by-step through the process, sharing the tips and tricks that kept me on track and made meal times something to look forward to. Whether you’re a seasoned meal prepper or a beginner, this comfort food delight is sure to fit seamlessly into your weight loss plan.

Ingredients and Equipment

For this meal prep, the first step is gathering your ingredients and equipment. Here’s what you’ll need:

• Chicken Drumsticks: 16 pieces (approximately 1.779 kg package)
• Corn Flakes: 4 and 1/2 cups (Kellogg’s brand recommended)
• Egg Mixture: 1/4 cup egg whites, 1 large egg, and 1/2 cup protein milk (Lactia Ultra Pure 0% or a close alternative)
• Seasonings: 1 teaspoon each of paprika, Italian seasoning, onion powder, garlic powder, and salt; 1/2 teaspoon of ground black pepper
• Sliced Potatoes: 3 cans, drained and dried with a paper towel
• Light Margarine: 1 tablespoon, melted (Basel Light preferred)
• Corn: 4 cans of Great Value peaches and cream variety
• Meal Prep Containers: 8 total
• Baking Essentials: Baking sheet lined with tin foil, cooking spray, blender for coating mixture, and air fryer for potatoes

Steps to Prepare

Preheat and Prep

Begin by preheating your oven to 375°F and lining a baking sheet with tin foil, sprayed with cooking spray. Prepare all your ingredients, measuring them out accurately.

Create the Coating

In a blender, combine the cornflakes with the seasonings. Pulse until you achieve a finely ground texture that resembles breadcrumbs. This coating not only adds flavor but a satisfying crunch with minimal calories.

Mix the Egg Wash

In a bowl, whisk together the egg whites, whole egg, and protein milk until well combined. This will serve as the adhesive layer for your coating to stick to the chicken.

Coat the Chicken

Set up your chicken station with the drumsticks, egg wash, and seasoned cornflake coating. Dip each drumstick first into the egg wash and then into the cornflake mixture, ensuring an even coat. Place each drumstick on the prepared baking sheet.

Bake the Chicken

Bake the coated drumsticks for 30-40 minutes, flipping them halfway. You’ll know they’re ready when they are no longer pink inside and have a crispy exterior.

Prepare the Potatoes

While your chicken is baking, take care of the sliced potatoes. In a bowl, toss the potatoes with melted light margarine and season them with onion powder, garlic powder, salt, and pepper. Preheat your air fryer to 400°F, then cook the potatoes for about 10-15 minutes, flipping halfway.

Portion the Corn

As the potatoes and chicken finish, portion about half a cup of canned corn per meal prep container. The corn adds a sweet contrast to the savory dishes and balances out the meal.

Assemble Your Meals

Once everything is cooked, it’s time to assemble. In each meal prep container, place two drumsticks alongside half a cup of potatoes and corn. This balanced meal keeps your caloric intake steady while delivering adequate protein.

Benefits of Meal Prepping

Meal prepping, as demonstrated by this recipe, provides numerous advantages:

• Portion Control: By preparing meals in advance, you avoid the temptation to overeat and can accurately count calories.
• Nutritional Balance: Each meal is crafted to include the right balance of protein, carbs, and fats, aiding in your weight loss journey without sacrificing nutrition.
• Convenience: With meals ready to go, there’s no need to stress about what to eat on a busy day, reducing the likelihood of opting for unhealthy fast-food alternatives.
• Consistency: Preparing meals similarly allows for consistency in calorie and macronutrient intake, a crucial factor in long-term weight loss success.

Maintaining Weight Loss

Sustainable weight loss is about making lifelong changes. Here’s how you can maintain your weight loss journey:

• Mindset and Heart: Weight loss isn’t just about the number on the scale; it’s about improving your mental and cardiovascular health. Stay motivated by focusing on how you feel and the positive changes in your body.
• Flexibility: Be open to making adjustments, like opting for slightly higher-calorie milk if your favorite is unavailable. Flexibility ensures that minor hiccups don’t derail your progress.
• Enjoyment: Ensure that the food you prep is enjoyable. Consuming meals you love is key to sticking with your dietary plan long-term. This recipe transforms classic comfort food into healthful and satisfying meals.

By incorporating meal prep into your weight loss strategy, you’re not just preparing food—you’re setting the foundation for a healthier, more fulfilled life. Enjoy the journey and each delicious meal along the way!