I love crockpot recipes. 

I love tacos. 

I’m currently pregnant and love anything that’s spicy. 

Enter, Crockpot Brisket Tacos with Pickled Jalepeno Salsa

We went to Torchy’s Tacos last week, and my favorite taco there is The Crossroads; beef brisket, Monterey Jack cheese, grilled onions, pickled jalapeños and avocado.

I was making this brisket anyway for some meal prep tacos and burrito bowls, so I thought I would try my hand at a copycat Torchy’s Taco situation. Hot damn. It worked. These are real good.

the meat:

This brisket recipe has evolved from several iterations of other crockpot recipes that I have made over the years and it checks all my boxes: 

• Super easy
• Simple ingredients, but a complex and mysterious flavor profile (oooh)
• TENDER
• Versatile
• Easily multiplied for meal prep quantity

Brisket is expensive, guys. So, for a cheapo hack, I like to do half brisket and half chuck roast. It ends up being a little bit leaner anyway, and I don’t taste the difference at all.

Of course you can do all brisket or even all chuck roast, depending on your preference and it will turn out just fine.

Pickled jalapeño salsa:

3 ingredients add so much crunch and flavor here! Lighten up on the pickled jalapeños if you’re not a fan of the heat.

Additional toppings:

• Cheese (I used white quesadilla cheese, but you could use Monterey jack, cotilla, goat, cheddar or feta)
• Sliced avocado
• Green tomatillo sauce

Taco shells/wraps

• Flour tortillas (small, soft-taco sized)
• Low carb tortillas (small, soft-taco sized)
• Corn tortillas
• Romaine or butter lettuce leaves for lettuce wraps
• Rice/quinoa, beans, and mixed greens for a burrito bowl

Meal prep friendly options:

Tacos:

You can still do tacos, but you need to package them right. Place the meat in a small container, and the salsa, toppings and sauce in another. Lettuce or tortillas can be wrapped in foil, plastic baggies, or reusable wraps.

When you’re ready to eat, heat the meat in the microwave, open up your taco shells of choice and assemble everything right before you eat it.

Bowls:

These are a GREAT meal prep option! Cook up a carb of choice (I like rice or quinoa), grab a few cans of black or pinto beans and lettuce/spinach/mixed greens. Place carb, beans, and meat in one container and all the fresh things in another. When ready to eat, heat up the hearty container and then dump in all the salsas, toppings and greens in and mix it up! Delicious!

Print

Crockpot Brisket Tacos with Pickled Jalepeno Salsa

Easy, mouthwatering, shredded beef that's perfect for tacos or burritos bowls. Pickled jalepeño salsa adds so much flavor, and give you a perfect, copycat Crossroads taco from Torchy's Tacos!

Equipment

• crockpot

Ingredients

• 3-4 lbs beef brisket or chuck roast
• 3-4 canned Chipotle adobo peppers, finely chopped + 1 spoonful of the sauce from the can (more if you like things spicier)
• 1 1/4 cup beef broth
• 3 Tbsp apple cider vinegar
• 1 Tbsp cumin
• 1.5 Tbsp oregano
• 1.5 Tbsp minced garlic
• 1 tsp salt
• 1/3 red onion, finely chopped
• 1/4 tsp cloves (optional)
• 1/4 tsp smoked paprika (optional)

For the salsa:

• 2/3 red onion, chopped
• 1 cup pickled jalepenos
• 1/2 cup cilantro, finely chopped

Instructions

• Finely chop 1/3 red onion and adobe peppers and place in crockpot. Add adobe sauce, beef broth, spices, minced garlic, and apple cider vinegar, and mix well.
• Trim excess fat off the meat and cut into large chunks. Nestle the meat in the broth and cover.
• Cook on low for 6-8 hours or on high for 4-6. 
• When meat is done it should shred easily with a fork or even break apart when you gently press on it. Shred all the pieces of meat, mix well and let simmer on low for another 10-15 minutes while you prepare the salsa and toppings.
• In a medium bowl, combine the rest of the chopped red onion, 1 cup pickled jalepeńos, and 1/2 cup chopped cilantro. I added some salt because I like everything salty.
• For tacos, add meat to lettuce leaves or small tortillas. Top with cheese, jalapeño salsa, tomatillo sauce, and sliced avocado.

Notes

Additional toppings:

• Cheese (I used white quesadilla cheese, but you could use Monterey jack, cotilla, goat, cheddar or feta)
• Sliced avocado
• Green tomatillo sauce

 

Taco/Wrap Options:

• Flour tortillas, soft-taco sized
• Low carb tortillas, soft-taco sized
• Corn tortillas
• Romaine or butter lettuce leaves for lettuce wraps
• Rice/quinoa, beans, and mixed greens for a burrito bowl

The post Crockpot Brisket Tacos with Pickled Jalepeno Salsa appeared first on Contour.

When I first got started with meal prepping, I found it immensely helpful to watch what other people did, and how it worked for them. I tried different styles, plans and methods to find what worked for me and my family!

You will find everything you need to know in the video; the menu, the ingredients, the strategizing, the multi-tasking, the boredom dancing, the baby cameos, and of course some extremely fast-motion chopping and cooking in between.

via GIPHY

Recipes are written out below, and the serving size is 5 meals, for 1 person, for the week. If it is just you, follow as-is, and if you are making more for your partner or family, multiply as needed.

Since I am NOT currently tracking calories or macros, I double some things and triple others, as I see fit. I know the food will usually get eaten between all of us, so I tend to use the recipes more as guidelines so I can add ingredients that I may already have, and stretch things where I want.

What’s on the menu?

• Breakfast: Make- Ahead Breakfast Burritos – these guys keep and reheat surprisingly well throughout the week, and are stuffed with eggs, egg whites, turkey bacon, (you can use regular bacon), cheese, and avocado. Use your choice off tortillas and top with your favorite salsa or hot sauce
• Lunch: Chicken And Veggie Bowls With Thai Peanut Sauce – Creamy, salty, peanut sauce is tossed with healthy rice noodles for the base of these bowls. Top with Sriratcha sautéed chicken and crispy, barely stir-fried veggies for an incredible burst of flavors, crunch, and protein.
• Dinner: Marinated Steak, Rosemary Potatoes, and Lemon Asparagus – The marinade MAKES this dish. Get yourself a decent steak and it will taste fresh and flavorful all week long. I added sautéed mushrooms to this because I love steak and mushrooms together! Simple ingredients and flavors make this dish delicious, comforting, and nutrient-dense.
  

Watch our weekend meal prep here!

I hope this is helpful to you on your meal prep journey whether you’re just giving it a try or you’re a seasoned pro!

Let me know in the comments if you meal prep, and how you like to do it!

Make Ahead Breakfast Burritos

5 Servings
Nutrition Facts Per Burrito:
Calories: 352
Fat: 19 g
Carbohydrates: 16 g
Protein: 38 g

Ingredients:
• 10 strips turkey bacon
• 4 eggs
• ¾ cup egg whites
• Salt and pepper
• 5 (8-inch) low carb tortillas
• 3/4 cup shredded sharp cheddar cheese
• 1 large avocado (cut into strips)
• Salsa

Instructions:
1. Whisk together the eggs and egg whites until fully blended. Pour into a pan and scramble with salt and pepper to taste. Egg whites tend to carry more water, so allow eggs to cool on paper towels in order to remove some moisture.
2. Cook the bacon to desired level of crispness and place on paper towels to drain.
3. Assemble burritos. Lay out 5 tortillas and distribute bacon, eggs, cheese and avocado evenly between them.
4. Roll the burritos and wrap in cling wrap or parchment paper for easy reheating.
5. Place salsa in separate containers or jello shot cups with lids to enjoy with the burrito as you eat it!

Chicken and Veggie Bowls with Thai peanut sauce

5 Servings
Nutrition Facts Per Serving:
Calories: 440
Fat: 13 g
Carbohydrates: 54 g
Protein: 27 g

Ingredients:
2 tbsp olive oil
1.5 lbs chicken breasts, diced into 1-inch cubes
1 package rice noodles (16oz)
1.5 tbsp soy sauce
1.5 tsp Sriracha
1.5 cups red cabbage, sliced
1.5 cups red peppers, sliced
1.5 cups carrot matchsticks, sliced

Peanut Sauce
2/3 cup peanut butter
2 tbsp soy sauce or aminos
2 tbsp lime juice
2 tbsp honey
2 tsp dried ginger
1/2 cup water

Instructions:
1. Preheat olive oil over med-high heat. Add chicken and saute for 7-8 minutes until browned. Add
soy sauce and Sriracha and cook another 3-4 minutes until chicken is fully cooked. Remove chicken, but keep the pan for veggies.
2. While chicken is cooking, boil water and cook rice noodles according to the directions on package.
3. Mix ingredients for peanut sauce together with a whisk, saving water for the end. Add water, little by little, whisking as you go to combine. Add to the cooked and drained noodles, stirring gently to coat.
4. Prepare veggies and gently sauté in the pan leftover from the chicken until bright with color, but still crisp.
5. Assemble bowls. Divide noodles, chicken and veggies evenly between 5 containers and seal well.
6. Top with extra soy sauce, if desired.

Marinated Steak and mushrooms, rosemary potatoes and Lemon asparagus

5 servings
Nutrition Facts Per Serving:
Calories: 484
Fat: 24 g
Carbohydrates: 32 g
Protein: 36 g

Ingredients:
Marinated steak:
• 1.5 lb. tri-tip steak
• 1.5 Tbsp Olive oil
• 3 Tbsp Soy sauce
• 3 Tbsp Worcestershire sauce
• 3 Tbsp balsamic vinegar
• 2 tsp dijon mustard
• ¾ tsp garlic powder
• ¾ tsp onion powder
• ¾ tsp black pepper
• ½ tsp salt
Rosemary potatoes:
• 1.5 lb. baby potatoes halved
• 1.5 Tbsp Olive oil
• ¼ tsp dried rosemary
• ¼ tsp black pepper
• ¼ tsp salt
Lemon asparagus:
• 1.5 lb. fresh asparagus, trimmed
• 1 Tbsp olive oil
• ¼ tsp black pepper
• ¼ tsp salt optional
• Lemon juice
Sautéed Mushrooms:
• 8 oz baby Bella or white sliced mushrooms
• 2 Tbsp olive oil
• 1 Tbsp white wine
• 3/4 tsp dried thyme
• salt and pepper to taste

Instructions
For the steak:
1. Combine ingredients for steak marinade. Add steaks, cover, and marinate for half an hour to several hours.
2. Grill steaks or cook on cast iron skillet over medium-high heat to desired temperature.

For the potatoes:
1. Preheat oven to 400 degrees F.
2. Wash baby potatoes and halve or quarter. Toss with oil and spices and place on a large baking sheet in one, single layer. Roast, checking often and stirring once, for 30-40 minutes

For the asparagus:
1. Preheat oven to 400 degrees F.
2. Wash and trim asparagus and toss with oil, pepper, and salt.
3. Spread out asparagus on a large baking sheet and roast for 8-12 minutes. (Personally, I like my asparagus a little more crispy, and I take the reheating process into consideration as well. Feel free to cook more or less to your tastes, but I err on the less cooked side.)
4. Remove from oven and drizzle with lemon juice.

For the mushrooms:
1. Wash mushrooms and heal olive oil in a skillet over medium heat.
2. Add all ingredients and sauté for 8-10 minutes or until mushrooms are tender.

Divide steak, potatoes, and asparagus evenly between 5 meal prep containers. Enjoy!

The post healthy family meal prep for the week appeared first on Contour.

If you’re into meal prepping or just cooking healthy meals in general, you know that one of the most time-consuming steps in the process is finding WHAT TO COOK. The overwhelm is real!

I know you have better things to do with your time, so I’ve put together a list of my favorites from my personal vault (aka Pinterest). I have actually made and consumed these recipes, so they come recommended from real-life experience and not just a pretty photo on the internet. (Although I will say that I am highly swayed by a pretty photo.)

Let me tell you what I look for in a recipe so you can see if we jive on criteria here:

1. Scaleable. Can be easily doubled or tripled if not already a specific “meal prep” recipe. (I often prefer using “regular” recipes because they are more interesting.)
2. Easy. Not like Easy Mac Easy, but simple enough to navigate while prepping other recipes in the kitchen at the same time.
3. Clean. Whole, nutritious ingredients, not a lot of filler or junk items, light on processed sauces and sugars.
4. High protein. I’m a fan of protein and what it does for satiety and lean muscle growth. There are a few vegetarian recipes in this lineup, but I will typically add a source of meat to those. Your call.
5. Aesthetic. Call me superficial, but a stunning, colorful food photo might be the only thing to get me out of my pajamas on Saturday morning to go to the grocery store and start the whole meal prep process in the first place.

What classifies as a meal prep friendly recipe?

• I look for hot meals that can be reheated well, without losing specific flavor profiles, textures or consistencies.
• Some cold lunches or snacks that I can make ahead of time but won’t get soggy or sad after a few days.
• A few make-ahead breakfasts or quick combos to throw together in the morning.
• I’m also looking at the kinds of foods and how well they will stay fresh in my fridge. Seafood and fish will stay fresh with a smaller meal prep (2-3 days), while other meals taste just as fresh 4-5 days later if properly sealed in a good meal prep container.

Below you will find everything from Starbucks copycat egg bites to beautiful veggie bowls, to hearty Greek meatballs. The recipe amounts are all different, so be sure to take a look at the yields and adjust accordingly for the volume you need. Feel free to add or swap out certain things for your unique tastes and preferences as well!

Browse the categories, nab a few recipes, and set yourself up for a wonderful week of meals ahead. Happy meal prepping!

Jump to: Hot Meal Prep Meals
Jump to: Make-Ahead Breakfasts and Snacks
Jump to: Cold Meal Prep Meals

For meal prep plans that are specific to calorie and macronutrient goals, click HERE

Hot Meal Prep Meals

1. Crock Pot Teriyaki Chicken

Recipe and photo from Fit Foodie Finds

2. The Best Healthy Turkey Chili

Recipe and photo from Ambitious Kitchen

3. Greek Meatballs with Lemon Dill Rice

Recipe and photo from Dinner At The Zoo

4. One Pan Italian Sausage And Veggies

Recipe and photo from Chelsea’s Messy Apron

5. Chicken Piccata Over Zucchini Noodles

Recipe and photo from Kim’s Cravings

6. Super Easy Beef Stir Fry for Clean Eating Meal Prep

Recipe and photo from Clean Food Crush

7. Indian-Inspired Chicken Meal Prep Bowls

Recipe and photo from The Girl On Bloor

8. BBQ Chicken & Roasted Sweet Potato Bowls

Recipe and photo from The Creative Bite

9. Spaghetti Squash With Bacon, Spinach and Goat Cheese

Recipe and photo from Tasty

10. 5-INGREDIENT WHITE CHICKEN CHILI

Recipe and photo from Gimme Some Oven

11. Paleo Beef and Broccoli Stir Fry (Whole 30)

Recipe and photo from Eat The Grains

12. Baked Chicken Recipe with Chicken and Artichokes

Recipe and photo from Diethood

13. Grilled Steak and Veggie Bowls

Recipe and photo from Mom To Mom Nutrition

14. Smoked Sausage, Kale and Cider Quinoa Skillet

Recipe and photo from Iowa Girl Eats

15. Meal-Prep Chicken Burrito Bowls

Recipe and photo from Gimme Delicious

16. Healthy Jalepeńo Sweet Potato Chicken Chili

Recipe and photo from Pinch of Yum

17. Crispy Parmesan Baked Chicken Milanese & Veggies

Recipe and photo from Cafe Delites

Recipe and photo from The Roasted Root

Make Ahead breakfasts and snacks

19. Healthy Copycat Starbucks Egg Bites

Recipe and photo from My Crazy Good Life

20. Healthy Baked Oatmeal Bites – 6 Different Ways

Recipe and photo from She Likes Food

21. Easy Protein Bistro Snack Box

Recipe and photo from With Peanut Butter On Top Too

21 Berry, Beet, and Kale Smoothie

Recipe and photo from The Blender Girl

23. Healthy Pumpkin Muffins

Recipe and photo from Cookies and Kate

24. Easy meal prep breakfast burritos

Recipe and photo from Fixed On Fresh

25. 6 Simple Overnight Oats Recipes

Recipe and photo from Lemons and Zest

cold meal prep meals

26. Roasted Broccoli and Farro Bowls

Recipe and photo from Rose Clearfield

27. CHICKEN & HUMMUS PLATE LUNCH MEAL PREP

Recipe and photo by Project Meal Plan

28. Vietnamese Chicken Salad Recipe (Goi Ga)

Recipe and photo by A Spicy Perspective

29. Caprese Chicken Salad Meal Prep Bowls

Recipe and photo by Sweet Peas and Saffron

30. GRILLED VEGETABLE WRAP WITH HUMMUS

Recipe and photo from Cookin Canuck

31. Best Mediterranean Quinoa Salad With Feta Dressing

Recipe and photo from Modern Minimalism

32. Black Bean Buddha Bowl with Gingery Lemon Tahini Sauce

Recipe and photo from Minimalist Baker

The post 32 Healthy Meal Prep Recipes For People With No Time appeared first on Contour.

Performing crunches is one way to fire the rectus abdominis (the external, “six-pack” muscles), but it is important to target all segments of the abdominals muscles that flex, rotate and stabilize the spine.

A major perk of working crunch-less is finally learning to connect to your lower abs and knowing that you’re working them. With these exercises, you’ll access a deeper layer of the abdominals known as the transverse abdominus, which is essential for core rehabilitation in postpartum recovery and is important for achieving the appearance of a flat stomach in… anyone.

All 10 of these exercises are effective on their own, but I’ve designed them to flow together, one after another, so that you immediately have killer ab set at your fingertips; either for you to do right now for your own workout or for you to use in any classes you teach.

To watch the full video and do this along with me, click below.

• Before we start, here are a  few tips to help you get the most out of these moves:
• Breathe. Exhale on the most challenging part.
• Keep your mind focused: Certain visualization cues help take the intensity to the next level. Picture things like drawing the hip bones together toward the midline, zipping up tight, low-rise pants, buttoning a tiny vest etc.
• When in doubt… kegel. Does anyone really do these regularly? Let’s be honest. Add these to your ab work though and you’ll get an incredible extra layer of benefit. Ever heard “engage your pelvic floor” but you’re lost on what that actually means? Well it CAN be an in depth process, but just think of holding your pee and that pelvic floor will lift right up. Not peeing = kegel = engaging the pelvic floor on a general level. If you can do that WHILE you’re drawing the hip bones together and exhaling during the crux of the move, your deep core will be trembling and it will love you forever for finding it and giving it the attention it deserves.

If you like this workout, then you’ll love these…

How To Get Flat Abs | LEARN TO ENGAGE THE TRANSVERSE ABDOMINUS

Work Your Abs FAST | 10 Min Nonstop Ab Workout

Let’s jump in.

1. Drawstring To Tabletop

Start by laying on your back with your knees bent and your feet flat on the floor. Think of a drawstring placed around your bellybutton that, when pulled, tightens all the surrounding muscles in and toward the center point. The first part of this move involves a pull of that imaginary drawstring (on the exhale), stabilizing the spine towards the mat, bracing the deep core, and lifting the pelvic floor. Hold that engagement as you move to the second part of this exercise. Push the hands and back to the floor, allowing the legs to float to tabletop position and back down, keeping the hip flexors as relaxed as possible. Release briefly at the bottom and inhale to reset.

2. Hands To Knees Press

Begin in tabletop and place your palms on the tops of your thighs by your knees. On your exhale, press your hands against your thighs and your thighs against your hands as hard as you can, bracing your core and firing every deep abdominal muscle you can connect to. Release to inhale and repeat. Don’t expect to last too long in this exercise. The goal is intensity that can be adequately accompanied by breath; once you expire you expire. Do this for as many reps as you can while delivering and maintaining a high intensity into your abdominal brace.

3. Corkscrew

We usually cue the lifting of the feet in a movement like this, but I’d like you to start with a drawing in and down with the lower abs first. Pull in SO deeply that your pelvis begins to tilt posteriorly (to the back or towards your face). Press your hands into the floor, let your legs and hips lift off the floor on a slight diagonal, landing to one side. Pull the lower abs in again, press the hands into the floor and float the hips and legs into the air; twisting and landing towards the other side. Repeat, twisting side to side for as many reps as you can perform. I like to do a set of these at a slower tempo to get the movement down properly and then speed things up to maximize the burn into the lower abdominals and oblique.

4. Bottom Half Oblique Taps (right and left)

Begin in a spinal twist with your knees to the left side and your arms opened in a wide T on the floor. Pulling the abdominals to the spine, and bracing the entire core, press the left hand into the floor for support and begin to lift the knees toward a tabletop position. To maximize engagement in the right oblique, bring the right hand to tap or press gently on the outside of the right knee. Maintaining control, slowly lower back to the starting position. Repeat for 10-15 reps or until adequately fatigued before moving on the other side.
*It is very important that you can support the spine in this exercise! If you have low back pain, modify to a 45 degree angle of twist instead of dropping the knees fully to one side.

5. Assisted Roll-Up V-Up

From tabletop, hands behind knees: tuck the chin to the chest and begin a tight, articulate roll up in the upper body while simultaneously stretching the legs forward. You can absolutely use your hands to pull slightly on your legs here as you make your way up to balance on the tailbone. Roll back down with the same amount of balance, precision and control, as the eccentric (negative) portion of the contraction is just as important as the concentric (positive ) contraction in this movement.
For a more advanced variation, remove the hands from the legs.

6. Single Leg Drop (right and left)

Again from tabletop, take the left hand behind the left knee, the right hand behind the head, and extend the right leg to the ceiling. Lift the upper body off the floor and engage the abdominals to hold tight. With control, lower the extended leg toward the floor and back up toward the ceiling, using to abs to stabilize the torso and the movement from the leg. Make sure the back does not arch as the leg lowers to the floor. Repeat on the other leg.
For a more advanced variation, take the supporting hand from the leg so both hands are behind the head.
For a more advanced variation still, take the supporting hand from the knee and push it against the front of the thigh like we did in exercise #2.

7. Pilates Scissors or Single Leg Stretch

Lie flat with your legs pointed towards the ceiling and lift your head and shoulders off the mat. Lower your left leg to the floor, and gently pull the right leg as you exhale and contract your abdominals. Inhale as you switch legs, and repeat on the other side. Keep alternating until fatigue.
To modify, bend your top leg and hold gently on the top of the knee instead of behind the leg.

8. Twizzler Plank Lifts (right and left)

From a forearm plank, rotate the right hip to the floor so the toes turn to the left. Gently drop the right hip to the floor. Draw the core in deeply, press into the forearms and lift the hip up, staying twisted. Continue to drop and lift the bottom hip, maintaining scapular protraction (keep your shoulder blades spread apart) and deep core engagement. You should feel the burn on the right oblique. Perform 10-15 reps or until fully fatigued before moving on to the other side.

9. Hip Dips

From your twizzler plank, simply rotate the feet side to side, dipping each hipbone to the floor. Keep the bellybutton lifted to the spine to maintain alignment and protect the low back. I prefer to roll fully on the feet to achieve a larger range of rotation through the waistline, but if that bothers your feet in any way, you can keep the balls of the feet down and take a smaller dip of the hips side to side.

10. Forearm Fishhook Plank

This is subtle, but man does it burn. Find a forearm plank and lower your knees to the floor, still keeping your toes tucked. Contract your abs, push your forearms, knees and feet into the floor and pull your bellybutton up to your low back. The low back may fill out a little, but it shouldn’t round excessively. Keep your hip flexors turned off. Release and allow your abdominals and spine to return to neutral, avoiding an arch in the spine. Keep contracting and lifting the abdominals up and down until you are shaking or can no longer hold proper form.
For an advanced variation, walk the forearms out slightly in front of the shoulders. You will have to work extra hard to keep the hollow body position and it’s a good challenge!

Conclusion:

If you’re not increasing strength in your current ab routine, it’s time to mix in some different training. I KNOW you felt the burn if you did the video with me, so… keep at it to notice the results! I’d recommend doing this combo every day for a week or two before you decide if you’ve fully tapped into those deeper muscles or not. It takes time and sensitivity to learn and activate those muscles in your own body. You are essentially building an internal corset for your entire torso. As you increase that strength your back will hurt less, your waistline will tighten, and you will notice your daily activities feeling easier and more supported. Another side effect may be pretty abs, and we don’t hate that!

To get more workouts and fitness-related content, subscribe to my YouTube channel.

The post 10 Unique Ab Exercises That Aren’t Crunches appeared first on Contour.