Back on track today after my #mealprepmonday I haven't been eating the greatest and knew that in order to get back on track 💯 and get the full results I know I can get with my program, I needed to meal prep!! Here's what's on the menu this week:.
Omelets (will make fresh).
Hashbrown Egg Bowls.
Spinach 🍓 Salads.
Turkey Spinach, Potatoes.
One of the staple meals in our house is teriyaki chicken. It's simple to make, delicious, and easy for both of us to take for lunches at work. This week, I took a stab at making it with cauliflower rice! Cauliflower rice has more of a couscous texture, but when it's paired with chicken and lots of yummy sauce, you can't tell the difference! (plus rice is more of a binding agent anyway). Loving that it's a healthier substitute for rice and that we can still enjoy our favorite meals while trying to be healthier! For an easy teriyaki sauce recipe:
1 cup of water
5 tbsp packed brown sugar
1/4 c. soy sauce
1 clove of garlic, minced
1/2 tsp ground ginger
Mix it all together in a bowl, pour it on your chicken, and let it simmer!
Sweet & Spicy meatballs with maple baked carrots, green onion & brown rice for Mr. @kyle_catalyst this week!
The meatballs I bought from a local farm & the sauce is just:
1/4 cup sriracha
1/4 cup reduced sodium soy sauce
1/4 cup rice vinegar
1/4 cup honey
1 Tsp garlic powder
1 Tsp onion powder
I just mixed the carrots with 1 tbsp maple syrup 🍁sprayed a pan with coconut oil and baked for 20ish min! *ginger would be nice with this dish but I didn’t have any!
Lemme know if ya make it!
Ive said it before and I’ll say it again, mental health is just as (if not more) important than physical health guys.
You can spend hours and hours working out and make the perfect meals, but if you don’t also focus on the mental shift and build your self confidence and belief, it’s all for not.
Investing in books just like this one over the last 2 years has made a world of difference. I believe in myself more, I dare myself to dream bigger, and I feel more at peace with where I am + where I’m doing in life.
Such an exciting transformation and it’s not stopping anytime soon! Thanks to my amazing coach, friend, mentor, and sister @shortgirlfitness, I’ve got my next book to read!! I’ve heard great things and can’t wait to start it!! Have you read this one or know if any other books like this I have to check out?! 💕
Between being sick 😷 with the crud last week and traveling this past weekend I hadn't cooked in over a week! It feels great to be back in the kitchen and make something fresh & filling. Tuna salad with cauliflower rice, cucumbers, tomatoes, chickpeas, feta. Message me for the recipe!
Spinach, Greek Yogurt & Feta Stuffed Chicken
Makes 6 meal preps.
6 Medium Size Boneless Skinless Chicken Breasts.
1 12 oz Container Feta Crumbles.
1 18 oz container Plain Greek Yogurt.
2 Cups Chopped Baby Spinach.
1 Cup Shredded Mozzarella Cheese.
1 Tbsp Red Pepper Flakes.
Salt and Pepper to Taste.
Preheat oven to 400 degrees.
In a medium sized bowl, stir together Chopped Spinach, Feta Crumbles, Greek Yogurt, Red Pepper Flakes, and Salt and Pepper to Taste. Set aside.
On a cutting board or flat surface, place one piece of chicken at a time in a zip lock bag and pound/tenderize chicken until the breasts are flat. Be careful not to tenderize until there is rips or holes.Prepare a medium sized baking pan lined with aluminum foil. Once all the pieces of chicken are flattened out, lay all pieces of chicken onto the prepared pan. Scoop out the mixture onto each piece of chicken until it is evenly distributed. Once this is done, start to roll each piece of chicken until you cannot roll it anymore, add 3 toothpicks to secure the both outer ends and the middle. Repeat with each piece. Once this is done. Bake the chicken at 400 degrees for 45 minutes or until chicken is fully cooked and temps at 165 degrees or above. Once the chicken is done, pull it out of the oven. Turn to oven onto broil and then evenly spread the cup of mozzarella cheese over each piece of chicken. Put into the oven for 1 to 2 minutes or until the cheese is bubbly and brown.
Serve immediately or split up into 6 containers for meal prep. Serve with brown rice or favorite veggies.
What's better than a "souper" comforting bowl of homemade chicken noodle soup on a rainy Monday?☂️
How about the fact that it only took a hour to make?
Thank you, pressure cooker! .
Full recipe in my InstaStories. ✌🏼
1️⃣ Meal frequency...I’m sure we could debate this back and forth for a long time, but recent studies have shown that the quantity and quality of food is more important than the frequency of your meals. ⏱
We tend to agree with that! If you’re eating the right foods in the right amounts, you will see results!
Comment below and let us know your thoughts on meal frequency!
GROCERY HAUL! 🍎🥑🍗 $55.29 at @aldiusa this week.
Snagged a few things that we didn't NEED but will help me in later weeks 👉🏼 like dried beans. I picked up almond milk, who knows why 🤷🏼♀️ but we'll use it up. So no worries. And I splurged on lobster & crab ravioli, but they were DELICIOUS. 🦀
👇🏼Here's what we're eating this week👇🏼
⚡️Bacon & eggs for him.
💥Greek yogurt w/ honey & pumpkin spice granola for me.
⚡️Burrito bowls w/ shredded pork, corn & beans.
💥Mini meatloaf w/ roasted potatoes & veggies.
⚡️Chicken breast w/ roasted potatoes & veggies.
⚡️Shrimp & crab ravioli w/ a white wine butter sauce.
⚡️BBQ pork pizza. 🍕
💥Creamy mushroom soup from @budgetbytes (which by the way I've already made 5+ times in the last 2 months)
⚡️Veggie pad Thai.
💥Olive Garden 👉🏼 we have a gift card to use!
👩🏼🍳What's on YOUR menu!?
Greek bowls, FTW! Love these for a simple meal, that's fresh and delicious 👍🏼
These are super simple and a great, easy addition to any meal prep👯. Bowl includes ground 🦃 (seasoned with oregano, garlic, salt, pepper and tomato paste), couscous, feta, fresh tomatoes, hummus and if I have it on hand, diced 🥒
“Harvard researchers analyzed the dietary information reported by more than 100,000 men and women in two long-term studies, each lasting more than 25 years. Those who ate the most leafy greens had a risk of developing glaucoma that was 20% to 30% lower than that of those who ate the least. What's the link? Glaucoma causes damage to the optic nerve, through increased pressure from fluid in the eye or impaired blood flow to the optic nerve. Leafy greens are loaded with nitrate, which the body converts to nitric oxide. "Nitric oxide is important for maintaining optimal blood flow, and possibly for keeping eye pressure low," speculates Dr. Jae Hee Kang, the lead author of the study and a Harvard Medical School assistant professor. The study doesn't prove that leafy greens reduce glaucoma risk; it only shows an association between the two. Eating leafy greens is also linked to lower rates of inflammation, cancer, heart disease, and even macular degeneration.” https://www.health.harvard.edu/vision/harvard-researchers-fight-glaucoma-with-leafy-green-vegetables #glaucoma#eyehealth#heartdisease#maculardegeneration#antiinflammatory#antiinflammatorydiet#plantbased#plantbaseddiet#vegantips#eatmoregreens#eatmoreveggies#weightlosstips#healthymealideas#mealprepideas#mealprepping
Are you sick of plain chicken for your meals?! I found this 5️⃣ minute prep chicken recipe FOREVER ago and I still love it. It tastes so good and the texture is 👌🏻. Pair this with some veggies and sweet potatoe fries (craving those) and girl, you’ll be set for days.
• 4 boneless/skinless chicken breasts
• 1 cup plain greek yogurt (Chobani 0%)
•1/2 cup parmesan cheese - grated
• 1 teaspoon garlic powder
• 1 1/2 teaspoon seasoned salt
• 1/2 teaspoon pepper
Preheat oven to 375 degrees. Combine greek yogurt, parmesan cheese, garlic powder, seasoned salt, and pepper in a bowl. Line baking sheet with foil and spray lightly with cooking spray. Coat each chicken breast in greek yogurt mixture and place on foiled baking sheet. Bake for 45 minutes.
happy monday! hope you all are having a great day 🤗 i finished my meal prep for the week, including these rice bowls for lunches! 🍚 brown rice + spinach + chickpeas + cucumber + tomatoes + kalamata olives + i added some hummus for flavor 🥒🍅 super easy + quick + now i have healthy food ready to go for this busy week 👊🏼
On tonight’s menu:
One pan balsamic chicken and roast veggies.
I would always look at those one pan or freezer meals - like them on Pinterest but never ever try them.
Anyone else? 🙋🏻 Stuck to the same thing over and over again - then wondered why it wasn’t working or I was bored 🤷🏻♀️ My meal plan these days is really flexible - I basically just watch my portions.
I’m putting together a free meal planning group for people who want to spice up their meal plan, try new things, watch their budget and save time/energy.
Can you share with me your favourite quick easy meals?
I’ll try them and the best will end up in the group.
It’ll include grocery list, prep list and recipes for the week. I’ll open it up in Friday so you can get your groceries on Saturday and prep with me on Sunday.
Let me know if you want in or you have any recipes to share 😘
Try this hearty Easy One-Dish Paleo Chicken Dinner from @paleogrubs
Recipe below: .
1 whole chicken, broken down into sections, skin-on
1/4 cup extra virgin olive oil
3 tbsp maple syrup
1 tbsp apple cider vinegar
3 sprigs rosemary
1 sweet potato, peeled and diced
3 carrots, peeled and diced
2 parsnips, peeled and diced
1 small red onion, wedged
Salt and freshly ground pepper
5 slices bacon, optional
1. Preheat the oven to 375 degrees F. In a small bowl, stir together the olive oil, maple syrup, apple cider vinegar, and a dash of salt and pepper.
2. Place the chicken skin-side up into a 9x13-inch baking dish or roasting tin. Add the sweet potato, carrots, parsnips, and red onion. Drizzle everything with the olive oil mixture and rub well to coat. Sprinkle with salt and pepper and top with rosemary sprigs. Bake for 35-40 minutes or until the chicken is cooked through, turning the vegetables once halfway through and basting the chicken.
3. If desired, place the bacon into a large skillet and cook until crisp. Set aside on a paper towel-lined plate and crumble. Remove the rosemary sprigs from the chicken dish and sprinkle with bacon. Serve warm.
I bring my own meal to family dinners because I have a lot of restrictions and don't expect anyone to adapt to my needs. There's always some sort of dessert 🍩🍦after which I always skip. It's not hard for me to resist because my health is more important than having that piece of cake🍰 which will give me 2 minutes of satisfaction. Not worth it.💃
I got so much meal prepped today! For me anyway... and I still had time to snuggle.
I got lots of veggies and fruits chopped and ready for snacking or to add to other dishes. I made a double batch of sausage balls... tomorrow I plan on making hard boiled eggs (I’m so bad at it) and egg muffins!
Tomorrow night is taco night, and I’ll make up a huge batch of hamburger so that’s in the freezer and ready for meals in the future.
What are your favorite foods/meals to prep ahead of time? #mealprep#mealprepideas
Life has a way of picking up the speed whether you’re ready or not 😅 (TL;DR skip to ⏩⏩ at the bottom for recipe lol)
These last couple of weeks I’ve been failing to prep for a full week but rather been prepping 3-4 meals at a time when I did find time to cook. Life happens sometimes faster than we’re used to but eat healthily, intentionally doesn’t have to fall by the wayside when it does pick up.
Here’s one of my #MidWeekMealPrep thats certified #BallinOnABudgetMeals#WorkWeekHustleMeals approved!
What’s in my lunch box:
⏩⏩Black Bean over Kale & Quinoa x sweet mini peppers x side salad.
• 1 can of black beans drained and rinsed - @traderjoes • 1/4 cu chopped onions
• 1/2 green pepper diced
• 1 tbs minced garlic
• 1 tbs of olive oil
• 1 tsp of Cayenne (less for less spicy)
• 1 tsp paprika
• 1/2-1 tsp chili powder (optional but gives a little body to the flavor & no it’s not spicy lol)
• salt and pepper to taste • 1 bag of steamable Kale & Quinoa - @aldiusa • Sweet mini peppers - @traderjoes • Spring mix bag from - @traderjoes • 2tbs of your fav salad dressing (optional/not shown)
• 2tbs of your fav dip/hummus (optional/not shown)
1. Heat oil in pan then sauté onions and garlic for 1-2 minutes before adding diced peppers on medium heat
2. Cook peppers until they begin to cook down then add beans & seasonings.
3. Pop bag of Kale & Quinoa mix in the microwave and cook
4. Stir beans and add 1tbs of water or veggie broth, cover and let simmer on medium to low heat for reminder of time mix cooks in microwave.
5. Wash and prep peppers, portion out dressings and dip.
6. After mix is done remove from microwave and portion out (by cups or by weight).
7. Remove beans from heat stir and top Kale & Quinoa mix with desired portion sizes (I generally used 1/3 or 1/2 cup portions to top Quinoa)
8. Plate it with some chopped cilantro on top!
I got at least 4 meals out of this recipe (& I ate the fourth as dinner after prepping lol)
Meal prep Mondays 💁🏼💁🏼 still steaming from the oven (not blurry camera 😂🙈) this is such a simple easy lunch to throw together, chop up a load of veg (courgette, red pepper, sweet potato, mushrooms and tomatoes) 🍆🍅🌶🍠 with chicken thighs and drum sticks on top 🍗🍗 all seasoned with paprika, garlic salt, cayenne pepper, onion granules and black pepper 🤓🤓 just bung it all in the oven on 200C for 40 mins and the job’s done! 💃🏼💃🏼 then portion it up into three/four lunch boxes with a smidge of quinoa and some feta on top 🍚🧀 bosh 👊🏼 #milliemunch
#mealprepmonday 😍 after last week I can tell that this is one healthy habit that is so worth carving time out for. And really, if you buy pre-cooked chicken, this kind of thing is easy and fast so just do it! I took some extra time to cook up my own chicken this time but I know Trader Joe’s and Costco and I’m sure your local grocery store have easy peasy cooked chicken up for grabs. No excuses people!
1 8sp meal includes:
2oz chicken cooked with Mrs dash fiesta lime seasoning in a nonstick pan sprayed with olive oil (1sp)
1/3 cup canned low sodium black beans, rinsed and drained (2sp)
1/3 cup Trader Joe’s frozen organic brown rice, cooked (2sp)
1/3 cup frozen pepper and onions, cooked (0sp)
1/2 serving goodfoods chunky guacamole (1sp)
1 1/2 Tbsp fage plain 0% Greek yogurt (0sp)
16g Tostitos original tortilla chips (2sp)
1790 glass containers are super airtight. The snap on lids have airtight seals ensuring that all your food and liquids stay inside. You wouldn’t have to worry about sauces or soups leaking.
Go to our bio @17ninety, click on the link there and we’ll take 25% off on your first order!
Spaghetti was for lunch today!! Spaghetti squash that is 😜 If you've never tried it your missing out, it's the perfect low carb replacement for spaghetti. You literally just cut the squash in half and place it on a pan in the oven! I used ground turkey for the meat with green peppers, onion, mushrooms and garlic! Whala! 👌🏽