30 Minutes or Less Archives - THE MEAL PREP MANUAL

Easy Breakfast Tacos

Post author:Josh Cortis
Post published:August 21, 2022
Post category:Breakfast Entrée Quick & Easy Recipes
Post comments:7 Comments

These Breakfast Tacos are my go to breakfast or late night meal when I don't have anything prepped. They only take 10-15 minutes and are made from eggs, cheese, and potatoes.

Kielbasa with Rice & Beans – Weight Loss

Post author:Josh Cortis
Post published:April 17, 2022
Post category:Recipes Weight Loss Friendly
Post comments:0 Comments

Here is one of the easiest meals you will ever make. Sausage, rice, and beans is such a classic combination and the frozen broccoli and carrots add an easy source of nutrients.

Kielbasa with Rice & Beans – Weight Gain

Post author:Josh Cortis
Post published:April 17, 2022
Post category:Recipes Weight Gain Friendly
Post comments:0 Comments

Here is one of the easiest meals you will ever make. Sausage, rice, and beans is such a classic combination and the frozen broccoli and carrots add an easy source of nutrients.

Chocolate Chip Protein Crescent Rolls

Post author:Josh Cortis
Post published:January 27, 2022
Post category:Air Fryer Dessert Recipes Silver
Post comments:6 Comments

Chocolate Chip Protein Crescent Rolls, a more macro friendly version of the crescent rolls from the tube, these ones are made with a flour mixture and casein protein powder to thicken the dough.

Sticky Beef and Brussels

Post author:Josh Cortis
Post published:February 14, 2021
Post category:Entrée Gold Recipes
Post comments:6 Comments

Sticky Beef and Brussels Sticky Beef and Brussels made from ground beef, Brussels sprouts, shredded carrots and served with a side of rice. PER SERVING - MAKES 6 592 CALS…

Buffalo Chicken Tenders

Post author:Josh Cortis
Post published:November 29, 2020
Post category:Air Fryer Recipes Silver Snack
Post comments:4 Comments

A quick snack you can make in the air fryer. These Buffalo Chicken Tenders are the perfect meal for when you need a big dose of protein.

Nashville Hot Chicken Tenders

Post author:Josh Cortis
Post published:October 29, 2020
Post category:Air Fryer Recipes Snack
Post comments:0 Comments

Nashville Hot Chicken Tenders made from chicken breast tenderloins and coated in a spicy, sweet sauce from brown sugar, hot sauce, and spices.

Protein Pancakes

Post author:Josh Cortis
Post published:August 20, 2020
Post category:Breakfast Dessert Recipes Silver Snack
Post comments:56 Comments

Protein pancakes made from oat flour and a blend of whey and casein protein for a high protein breakfast option. You can prep the dry ingredients in advanced and have these ready to go quickly each morning.

Sawsawan Rice Bowls

Post author:Josh Cortis
Post published:July 20, 2020
Post category:Entrée Gold Recipes
Post comments:0 Comments

SAWSAWAN RICE BOWLS Ground pork and turkey cooked with a variety of rice and vegetables including coleslaw mix, onions, carrots, and garlic. This is served with a side of sawsawan,…

Air Fryer Garlic Parm Fries

Post author:Josh Cortis
Post published:July 11, 2020
Post category:Air Fryer Recipes Silver Snack
Post comments:0 Comments

Air fried french fries tossed with fresh garlic and parmesan cheese. These garlic parm fries are super flavorful and beautifully crisp. The air fryer makes a wonderful french fry that you'd never know wasn't deep fried.