Sunday, July 20, 2014

Prepping for the week....

Hey guys, I just finished my meal prepping for this week. I prepped all of my lunches and also made some of my delicious Amazeballs for snacks during the week.... AND it only took me about 30 minutes!  Score!!

Here's a little tip:  Go out and get you some of these...

Salmon Patties at Costco


SteamFresh Veggies at any grocery store!

My lunches for the week consist of a Salmon Patty with mixed veggies (broccoli, cauliflower, carrots, onions, and zucchini) with Quinoa and Whole Grain Brown Rice.

4oz Salmon
1/2 cup Steamers
1/2 cup chopped zucchini and onion
Add pepper and hot sauce for taste

Calories:  333
Carbs: 30
Protein: 25
Fats: 11



Do you remember those tasty Amazeballs?? So quick and easy to make (only 4 ingredients!)


Thursday, July 17, 2014

I'm Back!!!

Hey Ya'll, so if you haven't noticed, I took some time off from the blog. Its been a hot minute since I've posted my recipes, meal preps, and grocery lists. I have had a rough few months since February but life is getting back in order and I wanted to focus on other things with this blog as well.

Going forward, I'm not only going to share with you my meals and easy recipes but I want to share with you the quick and easy finds I buy in the grocery stores, deals I find, etc. that just make my healthy eating routine a heck of a lot easier on my hectic schedule. As well as sharing tips on quick meal prepping every week (cuz I believe in prepping EVERY Sunday).

 Prepping your meals is going to save you so much time and risk of eating the well... shitty! foods that are advertised out there as "quick" and "healthy" foods on the go! When it comes down to it..... you need to eat real foods that you can't buy from a drive thru window for $.99. If you ever do that.... please don't tell me. I don't want to hear about it, it will only stress me out!!! ;) (but I will know)




Monday, February 17, 2014

Meal Prep Monday!

Love me some good 'ol fashion meal preppin! I like to mix up what I prep each week, sometimes I prep the same things but this time I am cooking turkey meatballs, egg white muffins, and some mixed veggies. It was so incredibly easy and my lunches and snacks are done for the week! Here's how I did it......

My Menu plan:
Breakfast and or Snacks through the day: Egg white Muffins ( I usually eat 4 with breakfast and a piece of toast or small sweet potato)

Lunch: 4 - 5 Skinny Turkey Meatballs with sauteed veggie mix.

Dinner: I usually don't prep my dinners because this is the time of day when I usually can get some time in the kitchen. Also, I usually like Fish at night and I like it best cooked and eaten fresh.

First Things First:
I chop all of  my veggies and separate them into individual plastic containers. This week I decided on a good stir-fry mixture of carrots, zucchini, onions, and broccoli. I used frozen broccoli and steamed them first until slightly tender. Then I chopped it up into smaller pieces. For the other veggies, I used my handy dandy chopper (pictured below).  Into each container, there is about 1.5 cups of the veggie mixture. I chose not to pre-cook them this week because the onion and zucchini tend to get too soggy. When it comes time for lunch each day, I will just saute my veggies then for a couple of minutes with EVOO and chili pepper paste.

To eat with my veggies, I made some Skinny Turkey Meatballs....


Ingredients:  Only 35 cals each!! This recipe makes 27 meatballs
1 package of lean ground Turkey (97% 3%) (Costco has the best price for a 4 pack of ground Turkey)
1 small red onion chopped
1/2 - 1 cup chopped spinach
3 tbls Liquid Egg white
1 tsp Lawry's Salt
1- 2 pepper
optional: 1- 2 oz Feta

Directions:

Dump all ingredients into a bowl and mix thoroughly.  Here comes the messy part, using your hands (I use gloves because I hate raw ground meat) form small balls about 2 inches in diameter.
Bake in the oven at 375 on a greased cookie sheet until the meatballs turn golden brown on the sides and top (roughly 15 - 20 mins).

Next... My breakfast and snack goodies!


If you want to enjoy some of these bad boys, get yourself one of these small muffin baking sheets. It makes 24 egg white muffins. 

Ingredients:
about 1.5 carton of Liquid Egg White (purchased at Costco- I buy the organic ones in the red box)
Chopped Red Onion (about a tsp in each)
Chopped Spinach ( about a tsp in each)
Cholula hot sauce (2-3 drops in each)

Directions:
Preheat oven to 375.  Slightly grease each muffin tin with EVOO, I learned the hard way :(
Drop as much chopped onion and spinach as you want in each one along with a couple drops of Cholula to add some flavor. 
Then, pour the egg white into each muffin circle until it almost reaches the top, they fluff up a bit in the oven when baking (it usually about 3 tbls). 
Bake for about 12 minutes or until egg is fluffy white and sides look crisp!

This week's prep was pretty simple, I ran out of propane yesterday so I am saving the chicken grilling for tomorrow, because when I run out of my turkey meatballs, I know I will need some Chicken to add to my other meals.  Those Turkey meatballs not only are good to eat for lunch but I find them to be really good snacks during the day when I get hungry between meals and they are actually good cold too!

Also, because I crave a little sweetness now and then, I prepped my Amazeballs recipe too. Did you check that out yet??

Wednesday, January 29, 2014

Amazeballs

PLEASE tell me you are a chocolate and peanut butter fan!!! If not, I don't think we can be friends... Honestly!  These 2 things exist in every single day of my life!  They make life more enjoyable :)
AND if you like reese's peanut butter cups.... Get your hands on some of these puppies!

Ingredients:
1/2 Cup Melted Coconut Oil
1 Cup Creamy Peanut Butter
1/4 Cup Honey
5 Scoops Chocolate protein (Whey or Casein- preferably Casein if this is a after dinner dessert!)
** Chocolate topping is optional

Directions:
1.  Mix all ingredients together until you are able to form the dough into balls. Size should be about an   inch and a half.  (if they start to fall apart or aren't holding together well, then add more protein powder. If they are too dry, add a little bit more PB)
2.  Place on wax paper and put them into the freezer for about 30 minutes.
3.  If you chose to add some chocolate to the top, melt some dark chocolate cacao chips with a little bit of coconut oil and then dunk the tops!

I was able to make about 25- 30 Amazeballs... You'll want that much to last you all week! They truly are Uh-MAZING if you are a PB and chocolate fan!  Hope you enjoy :)

Thursday, January 23, 2014

Raspberry Balsamic Chicken


Serves 4


Ingredients:

1 tsp EVOO
1⁄2 cup red onion, chopped
1⁄2 tsp dried thyme, or 1 1/2 teaspoons fresh thyme
1⁄2 tsp salt, divided
4 (4-6 ounce) boneless chicken breast
1⁄3 cup seedless raspberry preserves
2 tbsp balsamic vinegar
1⁄4 tsp black pepper


Directions

1.     Heat oil in a large nonstick skillet over med-high heat, add onion and saute 5 minutes.
2.     Sprinkle thyme and 1/4 tsp salt over chicken.
3.     Add chicken to pan; saute 6 minutes on each side.
4.     Remove chicken from pan and keep warm.
5.     Reduce heat to medium, add 1/4 tsp salt, preserves, vinegar, and pepper to pan, stirring until preserves melt.

To Serve, spoon sauce over chicken and serve immediately. OR Return chicken to pan and coat chicken evenly, serve immediately.  Serve with your favorite greens for a salad or it pairs nicely with sauteed brussels sprouts (my fave)!!



Wednesday, January 22, 2014

Spicy Garlic Shrimp

When someone tells me that they "just don't have time to make a healthy dinner".... This is the type of meal that comes to mind and I think.... BS!!! It takes you 20 minutes (thats if your hauling!) to drive to the drive thru window at the neighbor Taco Bell and order all of your family's meals, and it took me a total of 17 mins to make this delicious healthy dinner.  Take that Excuse Maker!! HAHA.... But really, this is a smart, healthy, easy, quick go-to meal to make at home when you just "don't have time."  Pair some greens and a sweet potato with it to complete the dish.
Prep 10 min, Cook 7 min, Ready in 17 min
Serves 2 for Date Night!!


Ingredients:
12 piece jumbo shrimp, peeled, deveined, & tails intact
2 tbsp olive oil
2 garlic cloves, crushed with the side of a knife
1⁄4 tsp red pepper flakes (the more you add the spicier)
1 tsp steak seasoning, (ex. Montreal Seasoning by McCormick)
1 tsp lemon zest
2 tsp lemon juice
1 tbsp fresh Italian parsley, chopped

Directions:
1. Heat a large skillet over medium high heat.

2. Add olive oil, garlic, red pepper flakes, and shrimp.

3. Season with grill seasoning or salt & pepper.

4. Cook shrimp 3 minutes or until just pink.

5. Toss with lemon zest, juice, & chopped parsley.

6. Remove shrimp to a serving platter, leaving the garlic cloves in the pan.





Tuesday, January 21, 2014

White Bean Chicken Chili


I just HAD to share this with you all.... It doesn't get any easier than this. The cold weather is starting to fade here in the miserably warm state of AZ and your time is running out to make these delicious chili's!  Take a stab at this one... It only takes about 30 minutes to prep and cook!

Serves a growing Family of 8


What's in It:

2 tbsp
  EVOO
1 onion, chopped
2 clove garlic, minced
14 12 oz can chicken broth
18 34 oz can tomatillo, drained and chopped
16 oz can diced tomatoes
7 oz can diced green chiles
12 tsp dried oregano
12 tsp ground coriander
14 tsp ground cumin
2 ear fresh corn
1 lb cooked chicken, diced
15 oz can white beans
1 pinch salt, to taste
1 pinch black pepper, to taste


How To:
1. Heat oil, and cook onion and garlic until soft.
2. Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes.
3. Add corn, chicken, and beans; simmer 5 minutes. Season with salt and pepper to taste.