Baked sweet potato on kitchen counter

Baked Sweet Potato With Salmon, How To Meal Prep For Weight loss

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Meal prepping this baked sweet potato recipe is close to the best decision you’ll ever make.

And it’s not for the obvious reasons either.

It’s just that this meal prep made my life so much easier and I promise it’ll make your life easier too.

Here’s why..

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When you’re trying to achieve your fitness goal, not knowing what to eat can hinder you from achieving the goal. In my case, I was looking for a simple recipe that I can easily make every week without spending too much money or many hours in the kitchen. And I think I’ve finally found it. Seriously.

This baked sweet potato meal prep is the perfect post-workout meal to eat for muscle gain or weight loss. It’s packed with high quality protein, good carbohydrates and healthy fats.

I’ll reveal how this meal prep came together in a moment, just keep reading.

Baked  Sweet Potato Meal Prep on kitchen counter
Baked Sweet Potato Meal Prep – Fitness Food Recipes

What Is Meal Prep?

Meal Prep is a process of cooking most of your food at one time so you can have ready made meals for a few days or the rest of the week. It’s a matter of choice really. Only you determine how long your meal prep lasts for. For me, I don’t let it go past 4 days.

The way I meal prep is simple. For this baked sweet potato recipe, I wanted to eat a really balanced meal. So I chose foods from plant and animal sources. Sweet potato and broccoli are both plants while salmon is a great source of high quality animal protein.

One thing I love about meal prepping is that, you can eat a varied diet rich in flavour every day of the week. The hard part is really making time for meal prep.

Also, meal prep allows you to cook as many foods as you want so you can eat different meals for breakfast, lunch and dinner. And don’t worry, the food you cook will last long and retain it’s flavour as long as you cook your food properly using the correct ingredients. Like this baked sweet potato meal prep.

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Baked Sweet Potato On Kitchen Scale
Baked Sweet Potato On Kitchen Scale – Fitness Food Recipes

How To Meal Prep This Baked Sweet Potato Recipe

Meal prepping is not an easy process to master. It takes time, your cooking skills and planning, if you want to meal prep properly.

Don’t worry though, with the 4 steps below, you’ll be able to properly meal prep this baked sweet potato recipe just like I did. Also, you can use these steps to meal prep any food you want.

  1. Plan Your Meal Prep: Before doing any cooking, you must first write down what you want to cook. Use the note pad on your phone to write down the ingredients for this baked sweet potato recipe as shown in the recipe card below.
  2. Food Shopping: Buy everything you’ll need from a store nearby your house or online. Make sure to get the exact ingredients I used in this baked sweet potato recipe if you want to get the same macronutrients or close enough.
  3. Cook Your Food: Once you have all the ingredients ready, it’s time to cook your food and meal prep. Follow the exact instructions as detailed in the recipe card below for how to cook this baked sweet potato recipe properly.
  4. How To Meal Prep Properly: Now your food is cooked, this is the exciting part. Before placing the food in it’s separate containers, there’s one more important step you have to take.

Firstly, measure each food on it’s own using a good kitchen scale. Place each food in a large bowl one after the other and measure out it’s entire contents. Take the total amount of food in grams or kg and divide it by 4 or by the number of individual meals you want. That’s how much should go into each separate meal prep containers.

For example, place all the baked sweet potato into a large bowl and measure it’s entire contents on the kitchen scale. As shown in the image above, mine added up to 556 grams. So I divided the sweet potatoes by 4, that’s how much went into 4 separate meal prep containers.

Do this for the broccoli too. Lastly, place 1 salmon each into 4 separate containers. And you’re done. How easy was that?

Learn How To Eat Better, Lose Weight and Start Working Out To Build Some Muscle Now.

How To Store Your Meal Prep

One of the tricky thing about meal prepping is: how to properly store your food.

When I try to persuade more people to do meal prep, they always bring up the one thing they dislike most about meal prepping: storing the food. This is because if you don’t store your food properly it’ll go bad quickly or gets all mushy and tasteless after a few days.

If your food goes bad or becomes mushy and tasteless before you get to eat it, what’s the point of meal prepping? I know right.

Here’re two things you must do to avoid your food going bad or getting mushy and tasteless:

  • Meal Prep for 4 Days or Less: I simply meal prep for only a few days, 4 days maximum. To be honest, meal prepping for a week is not something I do at all. It’s not just because its boring to eat the same food for a week but because I like a bit of variety in my diet. Also, by doing this you’ll eat fresh foods for most of the week.
  • Use Glass Meal Prep Containers: Investing in a great meal prep container is a worthwhile investment. I used to use plastic containers and I wasted a lot of money because my food went bad quickly and ruined my meal prep. I don’t wish that on you.

Switching to glass meal prep containers has been a game changer. I use these glass food storage containers I got from amazon. They’re quite expensive but definitely worth it. It comes in 12 different sizes and they’re leak proof, freezer and oven safe. Very tidy!

They’re one of the best investment I’ve made in the past year and I fully recommend them if you want to start meal prepping.

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Baked Sweet Potato Meal Prep For Weight Loss

This baked sweet potato recipe was created specifically to help you eat healthy and lose weight. If you eat this meal prep as part of a healthy calorie deficit diet, you will lose weight. Seriously!

One thing to remember though when it comes to weight loss, prioritise eating at a calorie deficit. This means you should burn more calories than you consume on an ongoing basis if you want to lose weight and keep it off.

There’s no point in relying on just one meal to help you lose weight. It won’t work. You have to eat less, get active and be in a calorie deficit. If you want a meal plan for weight loss, get my 6 weeks fat loss meal plan.

Washed Sweet Potato on chopping board
Washed Sweet Potato with skin on chopping board – Fitness Food Recipes

Baked Sweet Potato Meal Prep Ingredients

The best part about prepping this sweet potato recipe was at the beginning when I washed the potatoes under the tap to get rid of dirt on the skin. Before, I would normally peel my potatoes when cooking them on the stove but not this time. I knew this sweet potato recipe would be better baked with the skin on. I was right.

  • Sweet potato: When it comes to carbohydrates, you can’t go wrong with potatoes. Sweet potatoes are naturally gluten free, very sweet and nutritious. Potatoes are always welcomed in my kitchen and sweet potatoes in particular are my favourite to meal prep.

One thing about this root vegetable, they are very versatile and easy to cook with. For this meal prep, I chose to bake them because they last longer and retain their taste and texture when baked properly.

  • Salmon: Salmon is the best fish to come out of the water. I used it in this meal prep because it’s very delicious when baked properly and it’s a source of high quality protein.

When it comes to meal prepping fish, salmon is the best choice. Also, it’s very nutritious and a good source of iron. The heme iron in salmon is great for you if you’re deficient in iron.

  • Broccoli: Broccoli is a beautiful green vegetable that resembles a tiny tree. Broccoli is tasty when roasted and very easy to meal prep.

It was an obvious choice for this meal prep for one reason: it compliments the sweet potato and adds another colour (green) to the meal prep. I love when food comes in multiple colours.

  • Olive oil: Olive oil is the best cooking oil in my humble opinion and the best choice for this baked sweet potato recipe. As olive oil is a source of healthy fats, it makes this meal prep a balanced diet.

As far as health benefits goes, olive oil is loaded with anti inflammatory properties and reduces oxidation of bad cholesterol. source

  • Cinnamon: Cinnamon is the king of spices. I love cooking with them because it just adds another level of flavour to this meal prep. It has a strong smell so I only used one teaspoon. When it comes to cinnamon, less is better.
  • Black pepper: When it comes to seasoning, I always opt for black pepper.
  • Himalayan salt: Pink Himalayan sea salt was used in this meal prep for it’s lightness in taste.

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Baked Sweet Potato With Salmon & Broccoli

Recipe by Ola IpayeCourse: Egg Free, High Protein, RecipesCuisine: AmericanDifficulty: Medium
Servings

4

servings
Prep time

20

minutes
Cooking time

50

minutes
Calories

631

kcal
Total time

1

hour 

10

minutes

Ingredients

  • Sweet potato, 1kg
    Himalayan sea salt, 1tsp
    Black pepper, 2tbsp
    Olive oil, 2tbsp
    Cinnamon, 1tbsp

  • 4 Salmon fillets, 103g
    Himalayan sea salt, 1tsp
    Black pepper, 1tbsp
    Olive oil, 1tbsp

  • Broccoli, 360g

Directions

  • Baked Potatoes: Before baking your potatoes, rinse and clean them under the tap. Clean out any dirt on them before you bake them with skin on.
  • Use a clean paper towel to dry you potatoes before cutting them into small sizes.
  • Place them in a large bowl, add the salt, pepper and olive oil. Shake the bowl to mix together.
  • Then preheat your oven to 200c for 5mins. Bake the potatoes for 25-30mins.
  • Baked Salmon: Place your fillets into a bowl, add olive oil, salt and pepper. Mix well.
  • Broccoli: Rinse your broccoli under the tap. Then cut into small chunks.
  • Once your potatoes are done, pop your salmon into the oven and bake on 200c for 25mins.
    After your salmon’s been in the oven for 10mins, pop your broccoli in as well to roast for 10-15mins.
  • Once your food is ready, set them aside to cool.
  • To meal prep: Using the same amounts of ingredients, pop 140g of baked sweet potato, 54g of roasted broccoli and one salmon fillet into 4 separate containers.

Recipe Video

Notes

  • If you have a big enough oven, you can bake the potatoes with the salmon and broccoli at the same time. Bake as shown in the instructions.
  • Use this glass food storage containers to store your foods so it doesn’t go bad quickly.

Nutrition Facts

4 servings per container


  • Amount Per ServingCalories631
  • % Daily Value *
  • Total Fat 32g 50%
    • Saturated Fat 4g 20%
  • Sodium 348.7mg 15%
  • Potassium 921mg 27%
  • Total Carbohydrate 58g 20%
    • Dietary Fiber 12g 48%
    • Sugars 11g
  • Protein 29g 58%

  • Vitamin A 1.7%
  • Vitamin C 10.1%
  • Calcium 50.2%
  • Iron 8.2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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This post contains affiliate links to products on amazon. This means I will make a small commission if you purchase through the links of products listed in the post. These products are recommended because I personally use and trust them.

Conclusion

As a beginner, meal prepping can seem like a daunting task but it’s very rewarding in the long run. I promise.

Once you get the hang of meal prepping every week, you’ll be able to cook healthy meals that’ll help you achieve your fitness goals. No matter what your reason is for wanting to meal prep, you’ll be able to achieve it the better you get with meal prepping.

This baked sweet potato recipe is a good start to meal prepping because the food is delicious and very easy to meal prep. Also, using the glass containers for your food storage will make your food last longer and tastes even better.

Will you meal prep this baked sweet potato recipe?

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