Tip of the week #9 Prep the week Ahead of time

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When wanting to loose weight or even practice clean eating prepping meals ahead of time can make it soooo much easier to stick to your goals. So next day you have (for most people its Sunday) take a couple hours out of that day off work to prep all your meals for that week.

Whether it be for just you, you and a significant other or even a big family, meal prepping can be easy and effective. Plus it makes it super easy when you get off work and don’t really feel like preparing a meal for the family. haha.

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There are tons of resources out there (blogs, pinterist, Google, you name it) to find clean eating recipes and frozen dishes. Ideally you’ll want to do foods that don’t go bad fast and eat the ones that do sooner in the week rather than later.

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I usually just prep my dinners because that’s the hardest. (usually some form of lean meat, veggies and a sweet potato or brown rice). For breakfast its usually something simple and quick like oatmeal (I can even put that in Tupperware and eat it on the drive to work) or sometimes I’ll prepare some scrambled egg whites with mixed veggies when I’m doing the meal prep too so then ill have a little bit of a mix for my mornings.

Usually prepare my lunch (usually a salad) the night before, throw some lettuce mix in a bowl, add a shit ton of veggie and viola!

But I mean you can find healthy options that you could probably freeze (like a lasagna) and be fine too. Find out what the family would like to eat, make a plan and stick to it! =)

Happy preparing!

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My Nifty Salad Holder!!

Isn’t this like the coolest little thing?! It collapses too! ahaha! The top green piece get put in the freezer and it will be like a mini cooler and then it even comes with a little dressing holder too. LOVE this thing!

A few other things I’ve done with it.

  • Put carrots or baby tomatoes and hummus in the top.
  • Put chicken strips on the top, salad on the bottom the leafs stay fresh
  • Put Meats, cheese and crackers on the top.
  • Put meat and potatoes in the bottom and steamed veggies on top ( leftovers from night before).

PhotoGrid_1372610713020P.S. I got it at Wal-Mart …

My Everyday Grocery List!

Grocery 555

So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

grocery 3   grocery2   grocery1

VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

The Salad Bar – Building a Kick-Ass Salad! =)

So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.

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  • Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)

Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.

Romaine-  10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.

Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )

Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

shrimpchicken sabeanssteaksalmon shard

  • Protein

Shrimp – 60 calories, 1 gram of fat per 3 oz.

Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.

Beans-  calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)

Steak – 162 calories, 9 grams of fat per 3 oz.

Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.

Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.

Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.

Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.

fetacheddar   blue c       ameri

  • Cheese

Feta- 99 calories, 8 grams of fat per 1/4 cup.

Cheddar- 114 calories, 9 grams fat per 1/4 cup

Blue- 119 calories, 10 grams fat per 1/4 cup.

American- 94 calories per 1 oz. 6g fat.

Dairy-free (G0-Veggie Brand) – 90 calories per 1/3 cup. 6g fat.

straw         apples     grape     pear

  • Fruit

Strawberries- 24 calories, 0 grams fat per 1/2 cup.

Dried Fruits  (Apricots) – 34 calories. 0g far per 4 pieces.

Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.

Grapes- 52 calories. 0g fat per 1/2 cup.

Pears- 1 pear 86 calories. 0g fat.

Apples – 95 calories per 1 medium apple.

Mandarin Oranges-103 calories per 1 cup. 1g fat

cucumber          tomato      bell       mush     olive    brocl

  • Pile on the VEGGIES! – and they pretty mush all have 0g fat.

Cucumber- 8 calories per 5 slices.

Broccoli- 20 calories per 1 cup.

Olives-  63 calories per 4 jumbo olives, slice them up, they will go a long way!

Cauliflower- 27 calories in 1 cup

Onion- 8 calories on 2 tbsp.

Carrots- 50 calories in 1 cup of shreds.

Tomato – only 3 calories in 1 cherry tomato.

Bell Peppers- 5 calories in 10 strips.

Mushrooms- 22 calories in 1 cup

Sugar Snap Peas-  41 calories in 1 cup

Radishes- 9 calories in 1/2 cup

corn       avo       whater

  • Other Random Goodies!

Corn- 16 calories per 2 tbsp. o g fat.

Avocado- 23 calories per 1 tbsp. 2g fat.

Seeds (sunflower, pumpkin ,etc.) –  depends on what kind you get – be sure to read label and look at serving size.

Mixed Nuts –  depends on what kind you get – be sure to read label and look at serving size.

Water chestnuts- 60 calories per 1/2 cup

Croutons- 122 calories per cup

  • To Top it Off — Dressings. (ALL PER 2 TBSP. )

Oil and Vinegar- 81 calories. 7g fat.

Light Balsamic- 20 calories. 1g fat.

Fat-free Italian – 13 calories. 0g fat

Thousand Island- 111 calories. 11g fat.

Honey Mustard- 139 calories. 12g fat

Ranch- 149 calories. 15g fat.

Caesar- 163 calories. 17g fat.

Salsa -depends on what kind you get – be sure to read label and look at serving size.

salad 1       salad 2       salad 3         salad 4

Spaghetti Squash with Turkey Meatballs, Mushrooms and Spinach

spaghetti

You’ll Need :

1 spaghetti squash

lean ground turkey ( around 4 oz)

1/4 cup onion – chopped

1/4 cup shredded carrots

2 cups of spinach

basil

oregano

1 cup of mushrooms

and your choice of marinara sauce.

Preparation:

Cut 1 spaghetti squash in half and scoop out the seeds.

Place 1/3 cup of water in a glass dish (or a dish that’s microwavable) And place the squash inside the dish so they are facing with the cut side down. Microwave for about 12-15 min (until squash is soft. ) When you scrape out the Squash it should look like spaghetti noodles =)

Meanwhile, In a large bowl, combine4 oz ground turkey (the leanes you can find preferably), 1/4 cup onion, 1/4 cup shredded carrots, a dash of basil and a dash of oregano together. Mix. And form into meatballs.

In skillet, sauté meatballs in olive oil until cooked all the way though. Add marinara sauce of choice, add mushrooms and spinach and cook till warm and basically sautéed .

and dish up! YUMMM

Tosca Reno’s Heart-healthy Irish Stew

I love me some Tosca Reno .. If ya’ll don’t know who she is… look her up, truly and inspiration! She’s all over the place now within the fitness and health world. She has her own Clean-Eating books and everything!

tosacastew

You’ll Need:

2 lb beef tenderloin, cubed

2 large yellow onions, diced

4 large carrots, peeled and chopped into chunks

2 large parsnips, peeled and chopped into chunks

1 turnip, peeled and chopped into chunks

12 red skin baby potatoes, halved

4 large cloves of garlic, minced

2 cups of green cabbage, coarsely chopped

1 tbsp. olive oil

1 tbsp. coconut oil

4 cups low sodium beef stock

4 tbsp. tomato paste

2 springs of fresh rosemary

2 tbsp. of dried thyme

1 tbsp. unrefined sea salt

1tbsp ground black pepper

1 tbsp. herbs de province

1 tbsp. low sodium soy sauce

2 cups water

1 loaf of whole grain bread (optional)

  1. Heat oils in large pot of Dutch oven over med- high heat
  2. Add onion and beef, and cook around 8 min till beef is brown on each side. Stirring frequently to keep it from sticking.
  3. Add carrots, parsnips, turnip, potatoes and garlic and mix well. let cook 10 min.
  4. Stir in stock, tomato paste, and seasonings except rosemary. lay rosemary springs on top of mixture.
  5. Reduce heat to a slow simmer for about 1 hour.
  6. Add cabbage and let simmer for another hour.
  7. Remove and discard rosemary springs, add more water id stew is too thick.
  8. Serve into bowl and serve with bread.