Weekend Meal Prep

Over the last couple of days I did a HUGE weekend meal prep. I had started slacking off on having pre-portioned healthy meals ready to go. Usually I will do a huge cooking weekend to get stocked up and then every weekend I will prep one recipe to add to the ones that I have in the freezer so we don’t run out. This also helps with decreased amount of time in the kitchen each weekend prepping meals! Here is the breakdown of what I made this weekend with recipes linked! As a side note I decided to use ground chicken instead of beef or turkey to simplify and reduce cost of the meals! I grind my own chicken at home with my Kitchenaid stand mixer which is amazing! Okay here goes!

Chicken Pad Thai – forgot to take a picture of this!

BLT turkey/chicken meatballs from The Perfect Pantry meatball Cookbook

healthy meal prep, weight loss, BLT meatballs

Taco Meatballs (made with ground chicken)

healthy meal prep, taco meatballs, weight loss

Chile Garlic shrimp with Brown Rice

healthy meal prep, chile garlic shrimp, weight loss

Healthy Chicken and Rice Enchilada Casserole

healthy meal prep, healthy chicken and rice casserole, weight loss healthy meal prep, healthy chicken and rice casserole

Don’t forget about the new Beachbody on Demand! Try it out with a challenge pack and Join my next fitness accountability group! Apply below if you are interested!

Name:*
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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 www.skinnymom.com 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

Source: www.skinnymom.com

Course: Side Dishes

Prep Time: 5 Min

Cook Time: 35 Min

Total Time: 40 Min

Serves: 4

Ingredients

  • 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

Directions

  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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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!

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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!

 

Enjoy!

 

~Abby

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New Year New You – Bountiful Basket

I am so excited! The husband and I went to pick up our first Bountiful Basket last night! I first learned about Bountiful Baskets a couple of years ago but at the time they weren’t available in my area. I randomly decided last week to start looking into food co-ops again and found out that they are now in our area. eek! I was super excited. What are bountiful baskets you ask?

From their website:

Each week different items will be in the Bountiful Basket! We base the basket contents on what is in season, high quality, good value, and local. We generally have 6 fruit items & 6 vegetable items. We focus on what would be well received in our homes, and the extensive surveys we’ve done with participants over the past 5 years to know what families eat.

Bountiful baskets is a volunteer based organization meaning you get more for your money since no one is paid to work.

So what are my thoughts on the basket? I’m glad you asked. First of all there is quite a bit of produce in the basket for this week. My main concern was that there would be a lot of produce in there that I wouldn’t like since I am a fairly picky eater. Thankfully that isn’t the case. I had a couple of items in there that I don’t usually use so  it  will force me out of my comfort zone a little  but not too much!  I know I know, I’m sort of a little kid.  I’m trying though!!

 

Okay so now for the good stuff. PICTURES!  I know I get a little excited about pictures but this is what I got in my basket this week.

 

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Here is all the food in the basket!

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Some lettuce and rhubarb (one of those outside my comfort zone)

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Strawberries and blueberries

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Yellow bell peppers and broccoli

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Spaghetti squash and red potatoes

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Finally 8 oranges (they are delicious oranges), 3 grapefruit, and 4 Fuji apples!

 

All in all I think we got a great deal! Lots of produce for not very much  money! That’s a win in my book.

 

 

To start the new year off right I am having a free healthy eating and fitness challenge group that lasts 21 days. If you are interested and want more details comment below!

 

~ Abby

 

 

 

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Tips For Eating Out

 

Dentist_Papers

When trying to stick with eating healthy and keeping your goals in mind it can become easy to just stay home and not want to go out and socialize due to the risk of “being bad”. This leads to feeling trapped with your healthy lifestyle and then “falling off the wagon”. If eating healthy is a lifestyle then shouldn’t we be able to go out and enjoy ourselves with friends but still stay on track with our goals? I have compiled a list of my “go to” tips for eating out at restaurants. Keep in mind that these are generalized tips!

  1. stick to grilled lean protein such as fish, chicken, shrimp etc
  2. don’t be afraid to ask for substitutions
  3. always choose a mixed green salad for a starter (with a low cal dressing)
  4. skip the starch (i.e. rice, bread, pasta etc.) when dining out and ask for extra vegetables or a side salad instead
  5. ask for no oil or extra salt on your veggies
  6. watch your portion sizes! typical food portions in restaurants are 2-3 times larger than they should be
  7. eat slowly and take time to properly chew your food
  8. stop eating when you are 80% full
  9. remember that there is a ton of hidden salt and oil at restaurants, so no need to add a “fat” to your meal (i.e. cheese)
  10. make sure to drink plenty of water!

always remember that it is the little choices that we make that will have a BIG impact on our health and nutrition. Every small choice that is made overtime adds up to being a big change in the future. It is the compound effect!

Also, while being healthy and reaching our goals is important it is also extremely important to enjoy life and let loose a little. MODERATION is key!!!

key

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