Simple Meal Prep Ideas With 5 Ingredients or Less

Nikkiey: Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else.

I go throughout my days not having to think about what I need to eat, because in that thought you waste so much time, so much energy, and you could be doing so many other things. There are so many people in this world that waste so much time daily thinking about what they're going to be eating next.

Yo, what's going on, you guys? Welcome back to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I'm your host, Nikkiey Stott, and welcome to episode number 69, where I am going to share with you seven silly, stupid meal ideas. And I'm going to blow your mind with how you can make these meals with five ingredients or less. Okay?

But before I dive into this: I know some of you are listening to this down the road, and maybe you haven't been listening to every single episode in a row, maybe you're jumping around or X, Y, and Z, and you've found this one. This may not make sense. But I apologize to anybody who was looking forward to last week's Friday episode. Up until this point, I have been on a cadence of three a week since January of 2023, since the beginning of the year. And last week, I broke. And that stuff bothers me, you guys. It's part of my personality. But I have been so head deep into other projects, and that stuff has been consuming my mind in such a good way, that I wasn't able to pump out another podcast for you guys last week. So I do apologize to those of you who look forward to Monday, Wednesday, and Friday when these podcasts are released. I'm going to try my best to keep getting ahead of the pods so we can stay on that cadence. But again, that may not make sense for you if you don't really listen to them all in a row, or maybe you just jumped to this one because it was a cool title.

Anyway, today we're going to talk about that topic. A couple of weeks ago, this sparked my interest to bring this topic to you guys. Because, first, if you know me, it's a story I've been telling myself: I don't enjoy cooking. It's a story. I probably would enjoy it if I gave it more time. There's another excuse. Okay. But for those of you who know me, I've always joked that I don't like to cook or that you shouldn't trust me cooking. Because if you want the four walls of your house to stand, I shouldn't be in the kitchen at the oven, because I could burn down the whole place. It's been pretty funny. I've joked on Instagram about this stuff. My future husband, I feel bad for him. He'll just need to be the cook. Or we'll need to figure something else out.

But anyway, this topic sparked my interest because I had to start cooking for myself again, because I stopped using Trifecta. If you know, for the last two years I've shared on my Instagram story that I was using the meal prep company Trifecta. And some things just happened in the last couple of months. I think the company was trying to improve it and make it better, and it just wasn't meeting the expectations and standards I had hoped for, or the reason why I joined. So I stopped my subscription with them and had to get back to old school meal prep. I had to start cooking for myself. So it's back to meal prepping chicken and meal prepping beef every week and getting all my proteins.

And by the way, if you struggle with meal prep, or you come up with the excuse that you don't have enough time, or all the things, you don't like cooking, there are ways to get around it. There are also ways to just do it. Right. So if you want some inspiration, go to YouTube, go to WarriorBabe. I did a meal prep in under X amount of time. It was a running thing for a while until we dropped the video: how long did you guys think I could get the meal prep done in? Did you think I could do it under 30 minutes? In that video, you will find out. So definitely check that video out, because it's hilarious, and you'll see if I was able to meal prep in under 30 minutes.

But for the sake of the podcast: you can do it. You can meal prep. You can put it on your calendar. You can schedule the day. You just have to freaking do it. And so I had to get back into the rhythm of doing it. But in doing it, dude, I'm like, I've got to find the easy ways. I've got to find the easy ways. That's just how I am. That is my mentality. It needs to be quick. I have to eat. I am somebody who eats five, six meals a day. If I don't, I'm so in tune with my body, shit gets whack. I get hangry. And it's just not a good scene to be around me. Okay.

So for a couple of weeks, making the transition from Trifecta to doing this on my own, I'll tell you, I tried to just get by. I tried to see if I could go to Whole Foods and get some food, or if I could just get by like that, on a whim. And it just does not work. It just does not work to try to go on the fly with your food and figure it out as the day goes. For a couple of days, I would get to the end of the day and I was like, dude, I freaking only had two meals. No wonder I feel like shit. No wonder my recovery is terrible. No wonder I'm not sleeping as well. And that was a big moment where I was like, you've got to get your shit together, Nikkiey. It only takes me a couple of days of being off track to be like, yo, I've got to get my shit together.

So I was like, I've got to make this convenient. I've got to make it easy, and I've got to make it silly, stupid, simple. And in doing that, these meals and meal ideas that I'm going to share with you are so freaking silly, stupid, simple that they are five ingredients or less. And look, you may not like this style, because it may sound bland, boring and all that jazz. But yo, bland and boring is what gets the job done. Okay.

I go throughout my days not having to think about what I need to eat, because in that thought you waste so much time, so much energy, and you could be doing so many other things. There are so many people in this world that waste so much time daily thinking about what they're going to be eating next. What's for lunch? What's for dinner? So when I share these with you, you may be like, dude, that's so bland. Dude, that's so boring. Well, that is how I get the results that I have today. The bland, the boring.

And this is the way I look at food: I look at food as performance and function. This meal in front of me, cool, bland and boring, but it gets the job done. I'm going to have fuel, and I'm going to have performance throughout my day, mental clarity, mental energy. And when I'm inside the gym, I'm going to have strength. So that's all that matters to me.

And I know there are a lot of you out there who spend so much time thinking about your meals and trying to break it down into what your family is going to eat as well. And maybe you want to expand more than I do, and that's totally chill. I'm just telling you what works for me. And I know there are other women out there who will resonate so hard with doing it the silly, stupid, simple way, and just wanting to have food on standby as the day goes so they can eat it and feel prime and feel good and have all of the things I just mentioned that food does for me throughout the day.

So with that being said, my bland, boring, but silly, stupid, simple meals: I'm going to name seven of them. We're going to go through a couple of breakfast ideas, a couple of lunch and snack ideas, pre-workout, all that jazz, and dinner ideas as well. There are only seven. There are probably more if I gave it more thought, but I just wanted to jot these down before I hopped on to record this podcast. But again, five ingredients or less. Okay.

So meal number one, this is a breakfast idea, and these are meals I eat on the reg, on the daily: one whole egg, egg whites, a bagel and cream cheese. That is five ingredients or less. That's only four ingredients. Okay. And if you follow me on Instagram, I share this on my story. I have had that exact breakfast for probably the last two and a half years. No joke. Because I don't have to think about it. I wake up, I do my thing, I make breakfast. I don't think about what I'm going to eat today or what I'm going to eat for breakfast. Dude, it's already fucking thought about. It's already done. That meal is done. And it is so freaking good. Having cream cheese in the morning, I don't know, something about that cream cheese just makes it fucking delicious. Okay.

Now, recently, if you've been following me on Instagram, I shared it once, so maybe you haven't seen it, but I have been subbing the egg for chicken apple sausage. Oh my God. It's so good. It's unbelievable. Chicken apple sausage. So I put the egg whites in the pan, I cut up the chicken apple sausage, because it's already cooked, I put it in the egg whites and let them cook together, and I put some salt and pepper on it. And I have that with my bagel and cream cheese.

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If you aren't watching me on video, I just did the voila, so good, with my hands, like I'm Italian. So freaking good. So good. So that's one of the meals.

The second meal is whenever I travel. Actually, not typically, it's every single time I have breakfast in the morning when I travel, if we go to a restaurant or the hotel has it. This is my prime breakfast, and it's so bomb. It also includes a bagel and cream cheese, but on top of that bagel and cream cheese is salmon. So bagel and lox, but I don't do the capers. Sometimes I'll do a tomato and onion, but it depends on my mood. But the majority of the time I have that meal, it's bagel, cream cheese and salmon. Just give me a good bagel and lox while I travel. It's so good. Okay. So that's three ingredients. If you include the tomato and the onion, it's five ingredients or less. Okay, my friends. So call it what you want. If you're like, oh, that's so boring, dude, again, this shit works. I don't have to think about it, it fuels me for the day, it makes me really strong in my workouts, it helps me with my recovery, and it makes me sleep well. Okay.

Next up. Because I've had to dive back into meal prep, I have been cooking chicken and ground beef on the reg every single week. I was getting my meats from Whole Foods, but I actually just had my first shipment of ButcherBox. I haven't tried the meats yet. Actually, the chicken apple sausage is from there, and it's so good. But I haven't tried the chicken or the beef yet. That's to come in the next week. I'm going to be cooking that stuff up, because I still have some left over from Whole Foods. I'll keep you posted on what I think about ButcherBox, but it just made sense. It's bulk beef instead of having to go get it from Whole Foods. And ButcherBox is well known for their grass-fed meats and all the good stuff that's packed inside them. So I'll keep you posted on that one.

But this meal comes from that. Maybe you've seen it, I show this on Instagram sometimes. I have two tortillas: one tortilla is chicken and one tortilla is ground beef. On top of that, I have mustard and this buffalo sauce. Oh my God. I think it's G Hughes, I'm not sure, I'll double check. It's like a banana buffalo jalapeno or something like that. I don't know. But it's freaking bomb. It's so good. That meal is so good.

For reference, I actually pressure cook the chicken, so there's no seasoning in that chicken. For the ground beef, I put chili powder on top of it while it's cooking in the pan, so there's some seasoning there. But the sauces and the mustard act as a type of seasoning for me to make it taste better. So that right there, two tortillas, chicken, ground beef, and then the toppings, that's five ingredients or less.

Now, I know some of you are probably like, yo, Nikkiey, as you share the rest of the meals, what do you do about vegetables? I am not a big vegetable eater. I know there are people who say don't eat vegetables, and there are people who say eat vegetables. I personally think vegetables are great for you. I think there are so many added nutrition benefits to them. I'm just not a big fan of them, and that is okay. That is me personally, and that's my personal preference. So you may not hear vegetables in these meals. But for instance, this one could have vegetables added.

So that could be a lunch meal, and it could also be a dinner meal. It depends on my day, but typically I have that one for dinner. During the day, for lunch, I'll still use that chicken, and I'll put it with long grain brown rice. By the way, the rice I get is from Whole Foods. It's the 365 brand, and it's in a bag. How much easier could this get? I told you. Silly, stupid, simple. That brown rice is in a bag. I put it in the microwave for 90 seconds, and I use half of a bag for my serving, so it's about 115 grams. Then I mix it with chicken. This is another opportunity to mix in vegetables as well. Okay, but that one right there is two ingredients, minus the vegetables. Chicken and brown rice. And I add some mustard on top. So good. It's so fast. It gives you fuel, it helps with energy, and it gives you solid performance.

Okay, now going to my favorite post-workout shake, meal, whatever you want to call it. I've shared this a couple of times, especially on Instagram. This one is only one, two, three, four ingredients. Okay, four ingredients. Guys, it's so easy. It's not as complicated as you think. It's not as hard as you think. Let's just eliminate that story, that mentality, that frame, that limiting belief from your mind that meal prepping is hard, or meal prepping takes time, or all the excuses, like meal prepping is expensive. Dude, at the cost of your health, if you don't eat right, guess how expensive that shit will be in later years of life. Okay, so let's think about that type of mentality. But anyway, I digress.

Let's go to the post-workout shake, four ingredients or less.

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What I do is put in unsweetened almond milk and add some water. So unsweetened almond milk, some water, and then I add my protein powder. From there, I add frozen strawberries and bananas, put it in my Nutribullet and blend it on up. That is my post-workout shake, four ingredients or less. And it's so good. It's so sweet from the strawberries and bananas. It's so refreshing. Sometimes, even if I'm not working out and it's a rest day, I will still have this. It's so refreshing, especially during the summer months.

Another one: my pre-workout meal that I typically have is two ingredients, and it's right next to me because I'm about to go to the gym after I record this podcast. It is oatmeal and egg whites. This meal right here has been my staple, I think, for almost seven years now. Seven years I have had oatmeal and egg whites at some point in my day. And this is another thing: I call it a pre-workout, but on days that I don't work out and it's a rest day, I will still have this meal. It's still technically a meal, as is that protein shake. So yeah, oatmeal and egg whites, two ingredients. Okay. Sounds boring, but it's bomb. You can mix some peanut butter in with that.

Oh my God, I just thought of another meal that I've been having recently throughout the day. So, joke's on me, this is actually eight simple meal ideas, not seven. Because of the peanut butter, I was like, oh damn, I put peanut butter in something else. So yeah, you can mix peanut butter in with the egg whites and oatmeal.

So next meal: I do yogurt. Fage yogurt. They have a Fage banana yogurt. I love bananas. So good, and such a good potassium source. So if you're ever cramping, calf cramps, hand cramps, all that jazz, bananas are your go-to source. Okay. Again, Fage yogurt, ingredient one. Ingredient two, bananas. Guys, I fucking love bananas. Okay. So the Fage yogurt is banana, then you add an actual banana, ingredient number two. Ingredient number three, peanut butter. Three ingredients. Bomb. And that one's so refreshing too. I love sweets. If you listened to episode number one, I shared my journey with you, and sweets were my thing. They still are my thing. I just have better control over them. They don't have control over me. So yeah, that's another meal option.

And then, super silly, stupid, simple, this is the last one: literally a protein bar. I absolutely love Condition One protein bars. Hands down. I've had my fair share of protein bars, and this is a very unique protein bar. It isn't your typical one. Even the way it looks isn't typical. It's freshly baked, it's lemon poppy seed flavor, and it has 25 grams of protein. And it's so good. A lot of the other protein bars people tend to go to have ingredient lists a laundry list long, and you can't even read half the shit on them. This protein bar, oh my God, it's so good, and I think there are maybe three ingredients in it. So clean. And it's grab and go. Like today, I went to visit a friend and I was like, oh, I need to eat on my way back. I grabbed one of those and popped it on my way back home. So good. So quick. So easy. So fast.

All of these are so quick, so easy, so fast. They're so silly, stupid, simple. All eight meals, you got a bonus one in there. They're amazing. They're so good. They're nutrient dense. And you can add vegetables to them if you love vegetables. You can add Brussels sprouts, asparagus, green beans, peas, all of the things. You can have a side salad, all that jazz. It's not that complicated. I think what makes it so complicated is people sit there and try to make up and spruce up these amazing meals. And man, maybe you're so good at cooking, and that's amazing. Then make it work for you. If you enjoy doing that, then dude, still do that.

I'm speaking to the women who are like, it's hard, I don't have enough time, I don't know what to make, I need it to be really super simple, I don't like to cook. I hear that a lot. Shout out, ladies, I feel you. But this is the way I make it happen. In those first couple of weeks when I was transitioning, it was like, oh my God, how am I going to make this happen? And it's like, dude, you've got to make it happen. I have goals, and if you have them too, and I know you do because you're listening to this podcast and you're either part of a WarriorBabe program or you're on your own fitness journey, you've got to make it work.

You can't expect to get by without eating enough food and expect to get the results you want with building more muscle. The number one way you are going to build more muscle is by giving your muscles fuel and energy. And where do you think that comes from? Your food. Your daily intake of food. Okay. So you've got to make it work. And if it's as silly, super simple as this, I hope to God I just did you an amazing service and an amazing favor today by sharing these meal ideas, so that you can go off this podcast, put together these meals, and watch how fast it takes you.

Literally, you guys, my meal prep is so fast. Meal prepping only my proteins takes me maybe 25 minutes. To put the chicken in the pressure cooker, I'm barely doing anything. And cooking the beef on the stove takes me about 15 minutes. 15 minutes. So for all of these things I just named, the only thing I prep is my protein. That's it. Everything else, brown rice in a bag, oatmeal in a bag, tortillas in a bag. Okay. Cream cheese, bagels. All of that stuff is just cabinet, shelf-life stuff. It's not that hard. Okay.

So I hope this podcast inspires you. Get off this podcast and change the way you're looking at food, fuel, all of the things. Focus on making your health a priority. Put in the work, do the work, and do what's required of you to get to your goals. Make it this silly, stupid, simple, because it literally is that. All right, guys. Peace out.

Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals and feel insanely confident. And the only way we can do that is if you rate, review and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else.