30 Minutes or Less Archives - THE MEAL PREP MANUAL

Sticky Beef and Brussels

Post author:Josh Cortis
Post published:February 14, 2021
Post category:Entrée Gold
Post comments:5 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 6592 CALSPREP TIME10…

Buffalo Chicken Tenders

Post author:Josh Cortis
Post published:November 29, 2020
Post category:Air Fryer Silver Snack
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Buffalo Chicken Tenders 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 Snack
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Nashvillle HOt Chicken Tenders Nashville Hot Chicken Tenders made from chicken breast tenderloins and coated in a spicy, sweet sauce from brown sugar, hot sauce, and spices. PER SERVING -…

Protein Pancakes

Post author:Josh Cortis
Post published:August 20, 2020
Post category:Breakfast Dessert Snack

Protein pancakes A gluten free, high protein pancake recipe made from oat flour and a blend of whey and casein protein. PER SERVING - MAKES 1 266 CALS for all…

Sawsawan Rice Bowls

Post author:Josh Cortis
Post published:July 20, 2020
Post category:Entrée Gold
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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,…

Garlic Parm Fries

Post author:Josh Cortis
Post published:July 11, 2020
Post category:Air Fryer Entrée Silver
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GARLIC PARM FRIES Air fried garlic parm french fries tossed with fresh garlic and parmesan cheese. These are super flavorful and beautifully crisp. The air fryer makes a wonderful french…

Mozzarella Sticks

Post author:Josh Cortis
Post published:July 10, 2020
Post category:Air Fryer Silver Snack
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MOZZARELLA STICKS Mozzarella string cheese breaded with cornflakes and air fried to make a gluten free decadent snack. You can freeze these and have them ready to go for whenever…

20 Minute Chicken Bowls

Post author:Josh Cortis
Post published:July 8, 2020
Post category:Air Fryer Entrée Silver
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20 MINUTE CHICKEN BOWLS A quick option for dinner if you have the popcorn chicken recipe prepped and in your freezer. This is a copycat version of a chicken bowl…

Chewy Chocolate Chip Cookies

Post author:Josh Cortis
Post published:June 21, 2020
Post category:Dessert Silver Snack
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Chewy Chocolate Chip Cookies A gluten free, chewy, chocolate chip cookie made from oat flour, a bit of casein protein powder, and pureed sweet potatoes. These cookies are low calorie…

Peanut Butter Cookie Dough Froyo

Post author:Josh Cortis
Post published:May 30, 2020
Post category:Dessert Silver
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Peanut Butter Cookie Dough Froyo Frozen bananas, Greek yogurt, cookie dough, peanut butter, and maple syrup blended together and made into a refreshing froyo that is perfect for summer.PER SERVING…