This week, I have been working with my friend Floyd Perez, a personal trainer and fitness nutrition specialist, to show you all a healthy recipe that’s easy to make. Eating healthy meals is the basis of a healthy lifestyle. Even if you workout everyday, you won’t be at your best without healthy eating! I love this recipe because it’s simple, delicious, and high in nutrients your body needs to build muscle and burn fat.

White fish is high in protein and low in fat, which helps your body build muscle. 

How to make Baked Cod:

What you’ll need:

  • healthy meal prep3 pieces of white cod fish.
  • 2 tablespoons of butter (We use Smart Balance butter spread that’s made with olive oil)
  • 1/4 tablespoon of minced garlic
  • 1/2 teaspoon of red pepper flakes
  • Capers, optional
  • Salt
  • 1 tablespoon of lemon juice
  • Paprika

What to do:

  • Pre-heat oven to 425 degrees
  • Prepare the butter mixture by combining butter, garlic, red pepper flakes, capers, salt, and lemon juice in a bowl.
  • Place raw cod in oven safe baking dish. Cover the top of the fish with your butter mixture, using a brush or a spoon. Add paprika to your liking.
  • Bake uncovered for 15 minutes.
  • Let cool; serve or set aside.

Mashed Butternut Squash:

What you’ll need:

  • healthy meal prep1 whole butternut squash, cut into small pieces
  • 2 cups of water
  • 4 tablespoons of butter (or a healthy butter replacement)
  • Salt
  • Black pepper

What to do:

  • Pre-heat oven to 415 degrees.
  • Place butternut squash pieces in an oven safe baking dish. Add 2 cups of water, and salt and pepper to taste.
  • Place the butter on top of the squash. It will melt in during baking!
  • Cover and tightly seal with aluminum foil. Bake for 40 minutes.
  • Remove from oven, let cool, and drain out water.
  • Puree the squash in a food processor until blended smoothly.
  • Serve, or set aside.

How to make Cilantro Lime Quinoa:

What you’ll need:

  • healthy meal prep2 tablespoons of avocado oil
  • 1 and a half cups of minced white onion
  • 2 cloves of garlic, minced
  • 1 cup of quinoa
  • 1 cup of chicken broth
  • 1 cup of water
  • 1 tablespoon of lime juice
  • 1/3 cup of finely chopped cilantro

What to do:

  • Place a medium sized saucepan on the stove at medium heat.
  • Cover the bottom of the pan with the avocado oil.
  • Add in minced onions and sauté in oil for one minute.
  • Mix in garlic and quinoa. Stir and sauté for two minutes.
  • Mix in chicken broth, water, and lime juice. Set to a boil. Once boiling, cover and reduce to a low heat and let simmer for 20 minutes.
  • Transfer into a large bowl. Mix in the cilantro and salt and pepper to taste. Add extra lime juice to your liking.

Serve these together as a meal, or double the recipes for a Sunday meal prep! Thank you for reading and watching, and a special thanks to my friend Floyd Perez (follow him here) for showing me this amazing meal!

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