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Read more about the article Chile Lemon Rice Bowls

Chile Lemon Rice Bowls

  • Post author:Josh Cortis
  • Post published:January 7, 2023
  • Post category:Entrée/Meal Prep/Recipes
  • Post comments:17 Comments

Chile Lemon Rice Bowls made with chicken thighs in a yogurt marinade with garlic, onion, lemon juice and a combination of vegetables and rice. This recipe uses shredded cabbage to add volume to the meal without increasing the caloric load by too much.

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Read more about the article Buffalo Chicken & Garlic Parmesan Potatoes – Weight Loss

Buffalo Chicken & Garlic Parmesan Potatoes – Weight Loss

  • Post author:Josh Cortis
  • Post published:December 22, 2022
  • Post category:Entrée/Gold/Meal Prep/Recipes/Weight Loss Friendly
  • Post comments:0 Comments

This Buffalo Chicken and Garlic Parmesan Potatoes weight loss friendly version is a highly palatable meal containing chicken coated in buffalo sauce as well as oven baked garlic parmesan potato wedges and broccoli. 

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Read more about the article Buffalo Chicken & Garlic Parmesan Potatoes – Weight Gain

Buffalo Chicken & Garlic Parmesan Potatoes – Weight Gain

  • Post author:Josh Cortis
  • Post published:December 22, 2022
  • Post category:Entrée/Gold/Meal Prep/Recipes/Weight Gain Friendly
  • Post comments:1 Comment

This Buffalo Chicken and Garlic Parmesan Potatoes weight gain friendly version is a highly palatable meal containing chicken coated in buffalo sauce as well as oven baked garlic parmesan potato wedges and broccoli. 

Continue ReadingBuffalo Chicken & Garlic Parmesan Potatoes – Weight Gain
Read more about the article Brazilian Chicken Stroganoff – Weight Loss

Brazilian Chicken Stroganoff – Weight Loss

  • Post author:Josh Cortis
  • Post published:December 22, 2022
  • Post category:Entrée/Gold/Recipes/Weight Loss Friendly
  • Post comments:0 Comments

This Brazilian Chicken Stroganoff Weight Loss friendly version is the Brazilian version of of the classic stroganoff dish. It contains chicken and mushrooms in a wine and cream sauce and served over rice instead of noodles.

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Read more about the article Brazilian Chicken Stroganoff – Weight Gain

Brazilian Chicken Stroganoff – Weight Gain

  • Post author:Josh Cortis
  • Post published:December 22, 2022
  • Post category:Entrée/Gold/Recipes/Weight Gain Friendly
  • Post comments:0 Comments

This Brazilian Chicken Stroganoff Weight Gain friendly version is the Brazilian version of of the classic stroganoff dish. It contains chicken and mushrooms in a wine and cream sauce and served over rice instead of noodles.

Continue ReadingBrazilian Chicken Stroganoff – Weight Gain
Read more about the article Protein Waffles

Protein Waffles

  • Post author:Josh Cortis
  • Post published:November 19, 2022
  • Post category:Breakfast/Dessert/Recipes/Snack
  • Post comments:14 Comments

Protein Waffles made using a blend of whey and casein proteins with oat flour. These are great when batched prepped and stored in the freezer for an easy breakfast or snack in minutes. Top them with berries, chocolate chips, or eat them plain.

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Read more about the article Peaches and Cream Baked Oatmeal

Peaches and Cream Baked Oatmeal

  • Post author:Josh Cortis
  • Post published:September 29, 2022
  • Post category:Breakfast/Recipes/Silver
  • Post comments:1 Comment

Peaches and Cream Baked Oatmeal made from frozen peaches layered and swirled cream cheese inside of an oatmeal and egg bake. This is a great meal for those weeks you prefer something sweet to have in the morning.

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Read more about the article Easy Breakfast Tacos

Easy Breakfast Tacos

  • Post author:Josh Cortis
  • Post published:August 21, 2022
  • Post category:Breakfast/Entrée/Quick & Easy/Recipes
  • Post comments:4 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.

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Read more about the article Double Chocolate Brownie Baked Oatmeal

Double Chocolate Brownie Baked Oatmeal

  • Post author:Josh Cortis
  • Post published:July 26, 2022
  • Post category:Breakfast/Quick & Easy/Recipes
  • Post comments:27 Comments

Double Chocolate Brownie Baked Oatmeal. Great for either a meal prepped breakfast or as a pre-bedtime snack. I like to eat mine by dumping some milk over the top after reheating.

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Read more about the article Nashville Hot Chicken Nuggets

Nashville Hot Chicken Nuggets

  • Post author:Josh Cortis
  • Post published:June 25, 2022
  • Post category:Recipes/Silver/Snack
  • Post comments:7 Comments

Nashville Hot Chicken Nuggets made from ground chicken breasts and sweet potatoes with a jalapeño and spices to give them some heat. Batch prep these to put in Snack City in the freezer and you've got yourself a high protein snack in minutes.

Continue ReadingNashville Hot Chicken Nuggets
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Josh Cortis About Me

Welcome to TMPM. My name is Josh and I love food. I am an Exercise Scientist turned Recipe Developer/Mayor of Snack City. I started The Meal Prep Manual in 2016 to show people that meal prep doesn't have to be bland and boring. I create recipes that taste awesome, are macro friendly, and will help you reach your goals.

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