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By July 3, 2016September 12th, 20164 Week Virtual Accountability Group

New to our “Free 7 Day Learn How to Meal Prep Fabulously” Course??? Learn more about the  7 Day course offering HERE: Learn More

DAY 3: How To Prep Protein Fabulously
Today’s Goal: To gain an overall understanding of how to prepare a few of your healthy protein options!  By the end of today’s lesson divas will have a basic understanding of how to prepare healthy chicken, fish, and ground beef.  NOTE: Low Sugar easy prep meals are included in this lesson today!! Please read and/or print the entire post for easy reference!

1) Review the basic protein prep guidelines provided.
2) Compare the prep guidelines to your current routine.  
3) Share  in our Private Diva Support Group (CLICK HERE: Fit, Fyne & Fabulous Divas) if you have learned something new today!

Before we embark on Day 3, let’s do a fabulous review of your progress!!
1.  On Day 1, you have decided the type of meal prepper you want to be! Do you recall your decision to use the minimum or the maximum prep approach?  Keep that in mind as we get closer to meal prepping this week!

2. Also, on Day 2, (yesterday) you identified the MUST HAVE Meal Prep tools you can’t live without, and I showed you how I get them AT A DISCOUNT using EBATES & Amazon Prime!  Have you signed up for EBATES yet???  No procrastinating! Not on my watch sister 🙂 We are simply not having it 🙂 Let’s take a pause and do it RIGHT NOW…  We will wait!

Well, Well, Well, welcome back, now that we have verified that you are all caught up,  let’s start this Protein focused Meal Prep diva discussion, shall we…  

Protein Prep
Protein is a staple in any healthy meal plan / diet!
Whether you eat meat or not, it’s important to have enough protein prepared beforehand because it’s one of the most time-consuming things to cook. 


  • Even if you buy boneless skinless chicken breast, trim the fat before cooking.
  • If you don’t want to dedicate the time to cooking chicken, a great time-saver is to buy a rotisserie chicken from the deli at your local supermarket. (NOTE: Some divas swear by the juicy Sam’s Club rotisserie.)  Simply remove
    the skin and pull the meat off the bone– you can’t get any easier than that!
  • Using seasonings to flavor food instead of fat like (butter or oil) will help cut back on calories and fat without sacrificing taste!  Be careful though divas!  If you have table salt in your kitchen (through it out) use pink Himalayan or sea salt instead!  

Basic Chicken Prep Instructions
1. Preheat oven to 400°F.
2. Cover a baking dish or pan with foil (foil is commonly used, but I actually prefer parchment paper – NO STICK!) and spray with cooking spray, like coconut oil, or olive oil, or PAM.
3. Pat your skinless chicken (breasts, tenders, etc) dry and rub with a little olive oil.
4. Transfer your oiled chicken to your baking dish, leaving a little space in between.
5. Sprinkle with Sea or Himalayan salt (a little goes a Looooong way), pepper and other desired seasonings.  
6. Bake for 30–40 minutes, until completely cooked through
7. Serve immediately or refrigerate in your food storage containers for later.  
8. Allow to cool and refrigerate for up to 4-5 days, or freeze for up to 3 months.

I usually prepare enough chicken to last for several dishes!  You can add your basic prep chicken to salads, eat as a main dish, or serve in a soup! On Day 7 of this challenge, you will be provided with a FREE Meal Plan! Prep your protein according to your plan!

If you’re looking for a more creative way to prepare your chicken, try one of our most popular meal prep dishes, “Our Fabulous Chicken Fried Cauliflower “Rice” (click here).  It’s hands down one of our best!



  1. Make sure when purchasing frozen fish, that fish is the only ingredient!  No additives are needed!  For example, the Walmart brand tilapia contains carbon monoxide!  Yes, the odor less, color less gas that can kill you silently is in your local Walmart being served as fish!!!  Check your labels sisters!!
    Tilapia 3

  2. Opt for wild caught fresh seafood if your budget allows.  The second best option is wild caught frozen seafood and the 3rd best (and still very good option) is farm raised locally here in the US, not in China or anywhere else!  Reason is, farm raised fish water regulations are actually very strict in the US, but that is not the case anywhere else.  And of course 90% of the farmed fish in our market is NOT from the US.  Go Wild Caught when you can divas!  YOU CAN TASTE THE DIFFERENCE!! Do a taste test and see for yourself with a fish of your choice.  You can tell if frozen fish is farmed or wild caught from abroad or the US by the packaging directly under the ingredients.  This image is an Aldi brand tilapia that also had carbon minoxide as an ingredient  😥  Check out the Distributed by information and right beneath you can see it is a product of CHINA!  I would pass on this item!

  3. Fish should be consumed within 4 days of cooking while being stored in the fridge!  Be sure not eat consume fish that is more than 4 days old!

Basic Fish Prep Instructions

1. Preheat oven to 450°F.

2. Spray a baking sheet or baking dish lined with parchment paper with cooking spray.

3. Place fish on baking sheet in a single layer.

4. Sprinkle with sea salt, pepper and other desired seasonings. You absolutely must try Flavor God’s Lemon Pepper and Pink Himalayan salt seasonings on your fish!! Nom Nom!

5. Bake uncovered, 10 minutes per inch of thickness or until fish is done.

13582260_10209998917309874_183049589_oHere’s a picture of my swai fillet prepared using the basic prep instruction above!


  1. It’s important to note that “lean” and “extra lean” are not the same. Lean ground turkey, for example, is generally noted to be 93/7, meaning it contains 7% fat, while extra lean is generally 99/1, meaning it contains only 1% fat.

  2. That being said, many people are misguided in thinking ground chicken is leaner than turkey, but the truth is most chicken that is ground is not of the lean breast, and therefore contains more fat.

  3. It’s important to read the package for numbers such as “95/5” and “90/10” directing you on fat content, as well as the nutrition label when deciding which ground meat will suit your lifestyle and diet.

Ground Meat Prep Instructions
Preparing Ground Beef is pretty basic, so I will opt to share one of my fav ground beef options for my weekly meal prep!

The Spicy Beef Lettuce Wrap!!  These flavors together are phenomenal.  You can use the same ingredients used to season the ground beef here in this recipe (click here) to add a little spice in your life, and also create spicy patties, meatballs, meatloaf, etc!  ENJOY!!!!


I know your’re ready for it diva!  Let’s complete today’s Easy Diva task!

1) Review the basic protein prep guidelines provided.
2) Compare the prep guidelines to your current routine.  
3) Share  in our Private Diva Support Group (CLICK HERE: Fit, Fyne & Fabulous Divas) if you have learned something new today that will help you on  your clean eating / meal prepping journey!


If you have any questions about any of the items listed above, please don’t hesitate to leave a comment below or in our Fit, Fyne & Fabulous Diva Support Group! I would be glad to hear from you!

Live fabulously,
Coach Twy

You can reach out to me here:
Twitter: @fitfynefabulous
Instagram: @fit_fyne_fab
Facebook: Nicole “Coach Twy” Dyer-Twyman
Private Diva Support Group: Fit, Fyne & Fabulous Divas

P.S.:  If you would like to learn more about our monthly 30 day diva support meal prep challenges, please visit: Back to Meal Prep Basics


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    Hello…Thanks for the recipes.. On the spicy lettuce wraps, will the pink Himalayan salt and the liquid amino provide a high sodium content?

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