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Josh Cortis

@themealprepmanual

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YouTube: Josh Cortis
🥡Meal Prep recipes for your week
💵Save time, money, & make your life easier

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2025 IS YOUR YEAR TO MEAL PREP.All of these recipes can be found on my website. Every New Year I run a sale on mealprepmanual.com to unlock the entire catalog of meal prep recipes. Usually it is for Annual Memberships to the website for $25, but this year I’m changing it up a bit. For this year’s sale you can get a non expiring, indefinite membership for $25. No monthly or yearly recurring fees. Pay once and you’re good to go. This limited time offer will finish up on January 3rd so sign up today. There is a link in my bio for you to register. FYI - if you are an active member that signed up during the sale last year or a previous year, you don’t need to do anything. Upon renewal, it will automatically move you over to the non-expiring level.The amount of money you will save by meal prepping just once or twice instead of eating out each day will cover the cost of the membership. I estimate I save a couple thousand dollars a year with meal prep. It rocks.I added a new feature to the website this year which you can see in the final slide. I’m calling it the Nutrition Multiplier. You’ll now be able to adjust any recipe to fit your personal calorie and macronutrient needs. Just move the slider and the ingredients of the recipe will automatically update to match the new values. I’m not aware of any other food blog or recipe website on the entirety of the internet that has functionality like this and I think it is so cool. Let me know if you have any questions.Josh by @themealprepmanual

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These Sheet Pan Protein Pancakes can be made without using any protein powder and using the sheet pan to cook them makes it easy to prep in large batches for Snack City. Comment “recipe” and nothing will happen because I don’t know how those people have that fancy thing where it automatically DMs you a link. The recipe is linked in my story if you see this within 24 hours of posting. Or you can go to mealprepmanual.comFull length recipe video is on my YouTube Channel: Josh Cortis3 cups (240 g) rolled oats1 cup (240 g) milk1/4 cup (46 g) nonfat powdered milk1/4 cup (60 g) applesauce1 1/8 cup (270 g) egg whites1/2 tsp (3 g) salt2 tbsp (30 g) maple syrup1.25 cups (300 g) cottage cheese2 tsp (8 g) baking powder1/2 tsp (2 g) baking soda by @themealprepmanual

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2 years ago

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Sausage Egg & Cheese Savory Baked Oatmeal. Start meal prepping your breakfasts and you will change your mornings. Can you imagine what a few extra minutes of beauty sleep will do? Full Recipe: https://mealprepmanual.com/sausage-egg-and-cheese-savory-baked-oatmeal/FOR THE SAUSAGE1 lb (454 g) ground pork 90/10 any ground meat is okay1 tbsp (12 g) brown sugar1 tsp (6 g) salt1 tsp (3 g) pepper1 tsp (3 g) cayenne pepper optional for spice1 tsp (3 g) smoked paprika1 tsp (3 g) onion powder1 tsp (3 g) garlic powder1 tsp (1 g) oregano1½ tsp (2 g) rubbed sage1 tbsp (15 g) oilFOR THE OATMEAL3 cups (240 g) old fashioned oats½ cup (60 g) oat flour any flour is fine2 eggs2 cups (480 g) 2% milk1 cup (227 g) cottage cheese1 cup (112 g) shredded cheddar cheese1 tsp (4 g) baking powder½ tsp salt1 medium (150 g) green pepper1 small (100 g) onion1 tbsp (15 g) oilINSTRUCTIONSFOR THE BREAKFAST SAUSAGE AND PEPPERSIn a large bowl add the pork with all of the associated seasonings. Mix thoroughly to incorporate into the meat.In a large skillet over medium high heat, add 1 tbsp of oil and add in the sausage. Brown it on both sides and cook it until no pink color remains. Be careful not to burn the sugars.Break up the sausage into small pieces as it cooks and set aside until you are ready for it later.While the sausage is cooking cut your onion and pepper into a small dice. Once the sausage has finished, remove it from the pan and add another 1 tbsp of oil. Add the onions and peppers and cook for a few minutes to develop color. Season lightly with salt.FOR THE BAKED OATMEALPreheat your oven to 375 °F.In a large bowl, beat 2 eggs, add the milk and cottage cheese and mix together.Next add in the oats, flour, baking powder, salt, sausage and peppers, and cheddar cheese. Mix to combine.Spray a 13”x9” pan with oil and add the oat mixture. Spread evenly across the pan.Bake for 40-45 minutes or until set in the center.PLATINGThis recipe makes 6 servings. Cut the oatmeal into 6 equal pieces.NUTRITIONCalories: 569kcal | Carbohydrates: 46g | Protein: 36g | Fat: 27g | Fiber: 7.8g by @themealprepmanual

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2 years ago

Snack City has some new citizens and they are these Gluten Free Buffalo Chicken Biscuits 🫡 @zwilling_usa #zwilling1731 #zwillingpartner #freshandsave Thanks to Zwilling for sponsoring this video. If you visit the website link in my bio it will bring you to where you can get a Zwilling Fresh & Save Vacuum Starter Set of your own. Use the code “mealprep” for 10 extra medium bags for free 👍Check out the full length video on my YouTube channel: Josh CortisFOR THE CHICKEN1¼ lb (568 g) boneless skinless chicken breastsFOR THE BISCUIT DOUGH2 ⅔ cup (320 g) oat flour4 tbsp (4 g) dried parsley1½ tbsp (18 g) garlic powder2 tsp (8 g) baking soda½ tsp (3 g) salt1 bunch (100 g) green onions4 eggs2 cups (226 g) shredded cheese2 ⅔ cups (600 g) 2% cottage cheese½ cup (120 g) buffalo saucewww.mealprepmanual.com by @themealprepmanual

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How to pick out the perfect watermelon every time. There are 5 main tests I put a watermelon through to pick out the best one. Usually it starts by going straight to the bin with the seeded watermelons but sometimes the store doesn’t have any so I have to settle for seedless and here are the test I used to judge my watermelons. Test 1: The weight test. A good watermelon will be heavy relative to its size. Test 2: the knock test. Listen for a deep hollow sound that holds a little bit of reverb, you should almost hear the sound travel through the watermelon and out the backside. Test 3: the type test. Seated watermelons are almost always better than seedless, but all that is available is a seedless watermelon, these tests still hold true. Test 4: the field spot test. A watermelon with a big, creamy yellow field spot usually means it had time to ripen on the vine sitting in the field. Test 5: the webbing test. The brown woody looking spots are called webbing. It’s where bees leave tiny scars on the fruit as they pollinate the flowers. The webbing is a good indicator of sweetness because well pollinated watermelons tend to have higher sugar content. You can also look at the vine end of the watermelon and if it is brown instead of green, that can be a good sign that it has been enough time to ripen. There’s a full length video where I go into detail of how I pick watermelons as well as how I cut them in order to remove every single seed. And I mean that every single seed not just the black ones. It’s on my YouTube channel. Just search for my name or the meal prep mania and you’ll find it. by @themealprepmanual

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Cutting your watermelon hedonistic style will change your life. It’s the perfect bite over and over and over again. This is the filet mignon of a watermelon and it is worth billions of dollars, hence why the lizard people want to get their hands on it so badly. If you were able to pick out a perfectly ripe, juicy and sweet watermelon, this piece you are about to consume is going to be an eating experience that will change your life. Take it outside in the sun and indulge in the deluxe, lavish perfection that it is. I’m telling you it is so powerful, it will imprint on your brain and be something you remember and crave until the end of time. There is a full length video on my YouTube channel that goes into much greater detail and I share how I pick out the perfect watermelon every time. Cutting the remainder of it hedonistic style takes immense patience to get every last seed but I do it because I hate the seeds with every fiber of my being and i love watermelon.www.mealprepmanual.com by @themealprepmanual

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Mediterranean Chicken Pasta Salad Meal PrepThis one is meant to be eaten cold making it the perfect summer meal prep dish to help you beat the heat. Find the full recipe video on my YouTube channel - Josh Cortis or search for The Meal Prep ManualRecipe: https://mealprepmanual.com/mediterranean-chicken-pasta-salad/Ingredients: FOR THE CHICKEN1.5 lbs (681 g) boneless skinless chicken breast2 tsp (10 g) oil1⅓ tbsp (20 g) lemon juice½ tsp (2 g) onion powder½ tsp (2 g) garlic powder½ tsp (2 g) cumin½ tsp (3 g) salt1 tsp (1 g) dried oreganoFOR THE PASTA8 oz (227 g) chickpea pasta dry weight, any pasta works if you don’t want to use chickpeaFOR THE VEGETABLES1 medium (150 g) cucumber5 oz (150 g) spinach8 oz (227 g) cherry tomatoes1 small (125 g) red onionFOR THE DRESSING6 tbsp (90 g) olive oil¼ cup (60 g) red wine vinegar1 tbsp (15 g) lemon juice2 cloves (10 g) garlic2 tsp (2 g) dried oregano⅓ tsp (2 g) salt½ tsp (2 g) pepper1 cup (112 g) crumbled feta cheese by @themealprepmanual

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Buffet meal prepping can provide you with endless variety in your meals for the week. This week I made Spring Rolls, a Chicken Wrap, Chicken and Noodle Stir Fry, and a Chicken Nourish Bowl. Here is what I did this time 🫡 @zwilling_usa #zwilling1731 #zwillingpartner #freshandsave Thanks to Zwilling for sponsoring this video. If you visit the website link in my bio it will bring you to where you can get a Zwilling Fresh & Save Vacuum Starter Set of your own. Use the code “mealprep” for 10 extra medium bags for free 👍Check out the full length video on my YouTube channel: Josh Cortis by @themealprepmanual

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2 years ago

I had a 6 hour road trip recently and one of my travel rules is to always pack a boatload of snacks so I don’t have to stop on the way or eat at the airport. Here is everything I brought this timeThe thinly sliced chicken and cheese pairing has made its way into my daily snack plan as well. I’ve been eating it with some mashed avocado and it’s a super high protein, filling snack that doesn’t take much effort. www.mealprepmanual.com by @themealprepmanual

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If you want to take your meal prep game to new heights in 2024, this is for you. Stop spending hours each Sunday searching through Google to find something to make. mealprepmanual.com will save you time, money, and make eating well easier.Register today at www.mealprepmanual.com1. Deconstructed Cheeseburger Bowls2. Taco Bowls with Homemade Salsa3. Cheeseburger Mac4. Beef & Broccoli5. Sloppy Joe Turkey Bowls with Jalapeño Cheddar Potatoes6. Chimichurri Rice Bowls7. Firecracker Beef & Brussels by @themealprepmanual

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I am trying to become King of the Vegetables and part of my journey to get there has been prepping a variety at the beginning of the week. Here is what I did this time 🫡 @zwilling_usa #zwilling1731 #zwillingpartner #freshandsave The website link in my bio will bring you to where you can get a Zwilling Fresh & Save Essentials Set that is on sale until 12/31Check out the full length video on my YouTube channel: Josh Cortis by @themealprepmanual

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