Nikki Brown Fitness

Meal prep that tastes like a cheat meal but isn’t 🍔✨

16 minute Cheeseburger Meal Prep 🍔
Quick. Easy. Minimal dishes. Macro-friendly.

All you need:
🥘 1 frypan
🔪 1 chopping board + knife
🥣 1 bowl + 1 tablespoon

Per serve:
⚡ 405 calories
💪 Protein: 40g
🍟Carbs: 37g
🧈Fat: 10g

Perfect for busy weeks when you want flavour and convenience

This weeks lunch - taco beef mince, stir fry veg and a rice cup. This all took under 20mins to make! While cooking the beef mince, I threw the frozen stir fry veg in the microwave and I use the rice cups as I cannot be bothered cooking my own rice 😅
475 calories per serve
38g protein
54g carbs
9.6g fats

How’s this for a quick and easy Brekky!
160g salted caramel YoPro, 2x weetbix, 80g raspberries and milk, add a protein shake on the side and you have yourself a Brekky with 45g of protein 💪

Say goodbye January and hello February 👋
This is where we start our nutrition journey for real, forget all of January, today is a new day!
Follow these tips and make small changes now for the long term 💪

Are you getting enough protein in your diet?
Proteins are the building blocks of life. All cells in the body contain proteins and you need protein in your diet to help your body repair cells and create new ones.
Consuming protein helps:
* maintain a healthy body weight
*builds lean muscle along with resistance training
*curbs hunger

Let's talk training.
Today could have been a bad and frustrating training session. I couldn't lift as heavy as I usually do, I had no endurance; it started off bad.
But I decided to change today's approach, I went lighter, got a few more reps in and focussed on activating the muscle groups I was training.
I left the gym content.
Not every training session is going to be great, but if you can change your mindset and adapt each training session will have a purpose.

fajita seasoned chicken and veg
Calories: 366
Protein: 48g
Fats: 9g
Carbs: 24g
Can add the pre-made rice cups for an extra 208 calories and 44g of carbs

Simple lunch meal prep - savoury mince, potato and veg.
Ingredients:
Taco mix
180g beef mince
1/4 onion
100g potato
50g broccolini

Cook the mince in a frypan, add onion, add taco mix. Meanwhile dice potato spray with olive oil, season with salt and pepper and cook in the airfryer on 180c for 15-20mins, check at halfway and shake. Steam broccolini in the microwave for 2mins.

Macros:
547cals
41g protein
29g carbs
34g fats

Don't use lack of time as an excuse to not hit your nutrition goals.

These two lunches are straight from a packet two packets - pre-cooked chicken and salad. Rip the packets open and halve into two containers, less than 3mins to prep.

281 calories
43g protein
25g carbs
22g fat (using the provided dressing)
Add in a piece of fruit for extra fibre

The next slide is a quick and easy snack: 2-3 hard boiled eggs - put salt and pepper into a container and roll the eggs around (salt is not the enemy unless you have a diagnosed medical condition that restricts slt intake).

384 calories
29g protein
27g carbs