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The Best Meal to Prep

Allow me to introduce myself. My name is Brett Safford, I am the woman behind the mechanics of the sharecast, the designer of your monthly emails and the KD Elite billing. I love supporting Krisha and the KD Elite team in giving you the best fitness experience possible. My husband and I have been working out with Krisha since May 2020. Since we started our relationship remotely we didn’t meet in person until the following year, despite living less than 2 miles away. Our first face to face meeting was when I dropped off some gluten free air fried maple glazed donuts at her house.

I started out my adult working life in the food industry. The joy and passion I felt in those first kitchens and bakeries I worked in led me down the path I am on now. With a culinary arts degree and over 15 years of experience in the food industry, I am deeply passionate about the art of cooking and the joy it brings to people's lives. As a mother, I understand the importance of nourishing meals that are not only delectable but also promote good health. With an unwavering commitment to preparing dishes that are both nutritious and mouthwatering, I strive to create culinary experiences that satisfy both the body and the soul.

When I began my fitness journey with Krisha, many moons ago, food was my primary focus. How do I take my love for food and all things that taste delicious and also meet my nutrition goals? My method was to take dishes I already loved and tweak them to kick up the protein and balance the fat and the fiber. Oh and the other most important thing… How do I make it easy and repeatable in a meal prep kind of way?

Today I am going to share with you that first meal I made for my husband and I that helped us hit our numbers and had us looking forward to dinner night after night. Monthly I would prep my protein that I would freeze in portions. Then weekly I would prep 6 days worth of meals - portioning them out in glass containers that could easily be microwaved. Then I would defrost the protein each night then add it to my reheated vegetables. Below I have shared my go to chicken recipe along with the veggie prep.

The Meal

Chicken breast


Sundried tomato cauliflower rice

Roasted sweet potatoes

Total numbers

Protein 35g

Fat 6g

Calories 371


Chicken Breast - 4 servings

1 pound brined chicken breast - boneless skinless

2 seconds of avocado oil spray (each second of spray is approx 9 calories)

1 teaspoon Kosher salt

½ teaspoon pepper

½ teaspoon paprika


1 quart warm water

¼ cup kosher salt

Brine Chicken

  • Mix water and salt until most of the salt is dissolved

  • Add chicken

  • Let set for 15 minutes or place in the fridge - a few hours or up to overnight

Cook Chicken

  • Preheat oven to 450°F.

  • Place the chicken breasts in a single layer on a sheet pan. Spray oil on both sides (one second each side)

  • In a small bowl, whisk the salt, pepper, garlic powder and paprika until combined. Sprinkle the seasoning mixture evenly over the chicken on both sides.

  • Bake for 15-18* minutes, or until the chicken is cooked through and no longer pink. Cooking time will depend on the thickness of the chicken breasts. For good measure use a cooking thermometer, the thickest part of the breast should measure 165°F.

  • Let rest for 5-10 minutes before serving.

*If you are making a large batch of chicken for freezing - slice after resting then portion into 4oz portions for freezing.

115 cal, 2.9g fat, 23g protein


Gravy - 6 servings

3 cups bone broth

3 Tb cornstarch (+ water to make a slurry)

Garlic salt to taste

Paprika to taste

  • Heat broth in a shallow pan

  • While broth is heating make cornstarch slurry

  • Once broth is hot, whisk in cornstarch and season to taste.

38 cal, 0.3 fat, 4.5g protein


Sundried Tomato Cauliflower Rice - 6 servings

16oz Riced cauliflower (Costco has 4 packs of frozen riced cauliflower - one pack is 16oz)

1oz Sundried tomatoes

2 cloves garlic chopped

2 seconds of avocado oil spray (each second of spray is approx 9 calories)



Rehydrate tomatoes

  • In a medium, microwave-safe bowl, mix salt into the water and tomatoes, microwave for 2 minutes, until the tomatoes are plumped.

  • Remove from water and chop tomatoes

Cook cauliflower rice

  • Heat a large skillet over medium-high heat

  • Spray oil in pan

  • Add sundried tomatoes and garlic to oil, stir for 1 minute then add cauliflower

  • Stir occasionally till cauliflower is cooked down 8-10 minutes

  • Season with salt and pepper

98 cal, .5g fat, 5.1g protein


Roasted Sweet Potatoes - 6 servings

2 lbs sliced sweet potatoes

2 seconds of avocado oil spray (each second of spray is approx 9 calories)

½ teaspoon salt

  • Preheat oven to 425

  • Spray sheet pan with oil

  • Spread out sliced sweet potatoes and stir around with your hands or spoon, this will coat them in the oil

  • Sprinkle over the top

  • Roast for 30 minutes

120 cal, 2g fat, 2g protein

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