Clean Meal Planning

Hello all of the beautiful people out there! Today is Friday which means it is meal planning day in my house! I only work a half day on Fridays so this is the day that works best for me to get organized and ready for the next week. With planning the next week on a Friday I am able to use the weekend to prep anything that I might need done ahead of time for the week as well as get my shopping in. It is also the day that I get my Bountiful Basket every other week and therefore I can plan my week around the produce I get from there! Remember that the key to success is to plan ahead! Failure to plan is Planning to fail!! Okay off my soap-box.  I base all of my (most since I follow the 80/20 rule) food off of this awesome little powerhouse of a book. tosca-reno-eat-clean-diet

If you are unfamiliar with the principles behind clean eating do some research. The basic jist is this…eat less processed food and more fresh food. Sounds like a good plan right? I try to eat 3 meals with 2 snacks each day. I am for 6 servings of fruits/veggies, 6 servings of protein, and 3-4 servings of complex carbs. I count some fruits and veggies as my complex carb like sweet potatoes and bananas. If you want more details I highly recommend Tosca’s book! I also love her “just the rules” book as well!

Here is what next week’s meals look like for me. I workout at 5:30 every morning so my pre-workout snack is the first meal and then I have my “big” breakfast after my workout. Keep in mind that it is ideal to eat every 2-3 hours to keep you metabolism up!

 2-17-15 meal plan

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Cheesy Mashed Cauliflower – Healthy!

Last night I tried out a new recipe on the husband, cheesy mashed cauliflower only healthy….I was skeptical I have to admit. The recipe that I followed actually called it Skinny Mashed Cauliflower and said it was a mashed potato substitute. Mine didn’t turn out quite like mashed potatoes but it was de-lish non the less. The recipe is from and it was fabulous! I absolutely loved it and so did the husband. I’m not a huge cauliflower fan but this was amazing. Okay now that I’ve gone on and on and on about it here is the recipe!

Print Recipe

Cheesy Mashed Cauliflower


Course: Side Dishes

Prep Time: 5 Min

Cook Time: 35 Min

Total Time: 40 Min

Serves: 4


  • 1 head cauliflower trimmed
  • 1 cup reduced-sodium chicken (or vegetable) broth
  • 1 cup water
  • 1/4 cup reduced-fat sour cream 
  • 2 oz reduced-fat cream cheese
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt and pepper to taste


  1. Preheat oven to 400 degrees.
  2. Cut cauliflower heads to florets. Boil on medium-high heat with chicken broth and water until VERY soft (about 10-15 minutes), stir occasionally.
  3. Drain and return to pan. Mash well (to desired level of smoothness) and stir in remaining ingredients. (I kept mine a little more chunky and loved it)
  4. Put into a round 1½ quart baking dish (I used mini-casserole dishes for picture purposes), cover and bake for 20 minutes.

Amount Per Serving
Calories: 87
Fat: 3
Sugar: 2
Carbohydrate: 9
Fiber: 3
Protein: 5

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Plan To Eat

We paired this with a side salad and some turkey meatloaf and it made for a great cold weather comfort food meal that was satisfying and healthy! I hope you enjoy it!


Recipes to feed a group

I don’t know about you but this time of year always gets me looking into good recipes to feed a group with. I also would like to be able to feed a group a good and tasty meal without sacrificing my goals and priorities for my family when it comes to nutrition. So the challenge now is having a good, tasty, and clean meal that is not difficult to prepare for a group. Now there is a task….unfortunately our society and culture lives off of sugar and processed food. I found a great blog article from a site that I visit regularly and wanted to share it with you! Clean Recipes for a Large Group. No fancy pictures this time just a good ol’ link to another blog with great information!






Healthy Comfort Food Recipe

I feel like it is always inevitable for me. As soon as the holiday season hits as well as the cold weather so does sickness. I have been battling a cold for the last couple of days and I’ve been miserable. I haven’t been getting my workouts in because I believe in listening to my body and the importance of rest. I want to get back to being healthy as soon as possible not only because it is miserable being sick but because we leave for Mexico on Saturday (can’t wait)! The best fix to a cold in my book is chicken noodle something. This recipe doesn’t have noodles in it but it is chicken and biscuits so close enough right? The problem is, how do you have your comfort food that makes you feel better without completely derailing your goals? I have just the solution for you! I have had this recipe for years and I have no idea where I even found it.


  • I use Daisy sour cream due to the ingredient list (5 ingredients or fewer is my rule)
  • every week I prep about 5 pounds of chicken in the crockpot and shred it with my stand mixer to use throughout the week.
  • I use almond milk instead of skim milk, it is just what we always have in the house. We use almond milk in our Shakeology instead of cow’s milk due to digestive issues.

Try to ignore my horrible picture, I need to update some of my food pictures!

Chicken and Biscuits Casserole

  • 1 can  98% Fat Free Cream of Chicken Soup
  • 3/4 cup fat free sour cream, divided
  • 2 cups cooked chopped chicken
  • 1 pkg (16oz.) frozen mixed vegetables
  • 1 cup reduced fat shredded cheddar cheese
  • 1 cup Bisquick Heart Smart baking mix
  • 3 T skim milk
  1. Preheat oven to 375.
  2. Combine the can of soup and 1/2 cup sour cream in 8” square baking dish. Add chopped chicken, vegetables, and cheese and mix until well combined.
  3. Mix Bisquick, remaining 1/4 cup sour cream and milk in a medium bowl and stir until dough becomes stiff.
  4. Drop 6 even mounds of biscuit dough over top of the chicken mixture. Bake on the bottom rack for 35 minutes or until biscuits are golden brown.


Calories 336

Total Fat 11.8g

Total Carbohydrates 29.8g

Sugars 7.1g

Protein 23.9g

After I make this tonight I will try and update the picture to look a little more pretty!

This entry was posted in recipes.

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