OVEN ROASTED BRUSSEL SPROUTS🌱.
⚪brussel sprouts, halved
⚪olive oil ⚪salt
⚪optional: balsamic vinegar
Toss all ingredients together and spread out on lined baking sheet. Roast at 420 for about 10min until they're dark around the edges. 👌🏼
Hungry? 😋 I am always hungry! I had to take a very official state mandated exam yesterday. The hardest part of it was being locked in a room for four hours with nothing to eat or drink! 🤷🏼♀️Here’s a fast and easy frittata that could double as breakfast or supper! ZUCCHINI ROASTED RED PEPPER TOMATO FRITTATA 😋 🌻Sautée 1 zucchini, sliced into thin disks, and roasted red pepper strips, in EVOO🌻Whisk vigorously: 6 eggs and 1/4 c unsweetened almond milk🌻Add 1 tsp thyme, seasalt and cracked black pepper🌻Whisk in 1/2 c shredded parmesan cheese (optional) 🌻Bake in either stoneware or a pan sprayed in olive oil at 350, just until the top becomes slightly firm. 🌻Add thinly sliced garden tomatoes on top, and continue to bake until lightly browned and top springs back to the touch!
Double tap if you get flavor fatigue after day 3 of your meal prep?🙋♀️Since throwing out food hurts my heart💔I try to find different and easy ways to transform meals into something new. Frozen cauliflower is a staple in my freezer so I chopped up the salmon, peppers, and eggplant from earlier this week and sautéed it with the cauli rice. A new lunch or dinner in less than 10 minutes!🙌And then I put some peanut butter in a jar to dip my sweet potatoes in for a snack🍠How would you transform this meal??
Awesome macro and ingredients in these easy finds! You can get the black bean one at basically any grocery store now ... and I got the lentil/kale/broccoli/spinach one from @thrivemkt (one of the best birthday gifts I’ve ever received from my good friend Shay was a year membership to thrive market!) this combined w/ 6 meals a week from @getfreshly for just $40 a week so that I have healthy meals in the freezer at all times that can be heated up quickly (thanks for the referral Amber&Charlie Burak)....the time crunch saviors are done! 😁👌🏻. Now to make the turkey burgers w/ smoked paprika & smoked sea salt & the eggplant 😍. #easyMealPrep#takes10minsToCookThese !!
OK. Get ready for a recipe that’s 👌🏻 for • LUNCHTIME • BRUNCHTIME • SNACKTIME • whatevertime! A Mediterranean inspired dish from my trip to Greece 🇬🇷... it’s a - GREEK CUCUMBER RIBBON SALAD - .
A deli salad like none other! #simpleandeasy and made with foods you can find at the farmers market - you’ll love the bright dressing and cool cucumbers. A super nutritious and super refreshing dish your friends n fam will love. .
RECIPE NEW ON THE BLOG! If you send me a DM I’ll send over the link. You’ll love it! #morefetaplease#oliveyou#nutritionwithalicia
Just a lil excited about my new kitchen gadget!😆Got an Air Fryer today! Tell me all your favorite air fryer recipes!!👇
P.S. tell me ya didn’t notice those arm gains tho💪 told ya these workouts are working!😜 #airfryer#kitchengadgets
10 MIN HIGH PROTEIN DINNER coming at ya 💪
I'm all about high protein meals: they fuel your muscles and keep you full, great for post workout! And an easy meal in under 10 min 😱 count me in! I decided I'm going to start training for a second half marathon on Nov 4th, so look out for more upcoming posts on pre and post run meals and keep up with me as I start my training (and hopefully keep myself accountable...) . .
Recipe: While a pot of water is set to boil (cover it so it's faster), I cooked a @traderjoes chili lime chicken burger. While that was cooking I microwaved a bowl of frozen green beans according to the instructions. I flipped the burger, and added @explorecusine edamame fettuccine to the bowl. I drained the pasta and sliced the burger and added it back to the pan with the cooked green beans! Add your fave sauce--my creamy vegan avocado sauce would go great with this! And enjoy 😉
Weird, right? Broccoli as the primary ingredient in a sandwich? There's an amazing restaurant in Victoria, British Columbia, called Part and Parcel where they serve an amazing broccoli sandwich that threw us for a loop. So unusual... but so simple and delicious. Try this variation using our Hot Honey Fix. You'll be shocked at how good it tastes. Link to store in bio. Link to recipe in the responses. Enjoy!
Who hasn’t tried ZERO calorie shiritaki noodles yet? 😲🤗
GF, Paleo, vegan, pretty much the same as water... I mean come on, zero calories!
This is an easy breezy lunch for me!
For the sauce: 1 teaspoon tahini, a squeeze of lemon, hot sauce to taste, teaspoon of coconut aminos or balsamic vinegar. Mix together add salt and pepper.
Now for the noodles🍜: (this is the important part or it won’t come out)...put em in a frying pan and let them cook til the water is gone! No oil or anything needed, they will not stick!
Mix noodles into sauce.
From here I add anything and everything as far as veggies go🥦🥕🥔🍠🍆🌶 In this bowl I had broccoli, cauliflower, and purple sweet potato...
Salmon for my protein! Yum!
SWIPE FOR SALAD WRAPS 🥗🥕🥑
Another morning I quickly ran out of the house to make it to work on time. I grabbed a few things from the fridge and put them in my lunch bag. SWIPE to see another quick, convenient, healthy meal.
Kids lunch example:
My son has taken a liking for broccoli recently, so if you watch my stories you will see that I put broccoli in pretty much EVERYTHING he eats.
This is one of his favorite lunches. @drpraegers quinoa and black bean party, with some roasted potatoes and broccoli. Also sent him with plenty of fruit and some popcorn.
Popcorn is a great option, but I recommend ping with the lower fat version since most brands use canola or sunflower oil ✖️.
Also, when it comes to fruit, I place pretty much no restrictions on my son’s consumption. Don’t let the keto cult followers convince you that fruit is bad. Replacing a piece of fruit as a snack with a dried meat stick is 100% not the path to optimal health/longevity.
What time do you eat breakfast in the morning? In healthcare, a lot of the times work starts wayyyy earlier than you feel like eating breakfast🤢That leads a lot of people to skip it!😱I like to bring breakfast foods to work that you can split and eat throughout the morning. Here I’ve got cherries and a @barelybread bagel with peanut butter and hemp seeds. I’ll eat the cherries first to start off the day with fruit and then eat the bagel later. You can even halve or quarter the bagel if you can’t eat it all at once👌
Other foods to keep on hand for “splittable” breakfasts:
🔹PB&J sandwich and banana
🔹Yogurt and berries
🔹Trailmix and apple .
Comment below- what are your early morning breakfast struggles??
Have you ever gotten tired of eating Noodles🍝? See by the time you try out this simple and easy to make noodles recipe, even le boo will not stop asking for more😁❤
Forgive the picture quality😣
In this bowl:
Noodles (Indomie Onions Flavour) × Vegetables Sweet n Sour Sauce × Shredded Beef, Prawns and Smoked Sausage in Lemons🍋🍋
Boil your noodles as usual. Not too soft biko, it's not baby food😂
1. Slice and dice all your choice vegetables.
2. Put a little oil in a pan and add all the vegetables. For a quick sweet and sour effect, add 'Uncle Ben's Sweet n Sour sauce👌 - if you can't easily buy that, simply add some seasoning & honey in your vegetables stir.
You can use brown sugar in place of honey (just a little)
3. Down the sauce in a separate bowl. In the same pan, toss your prawns and sausages. Crate some lemon zest and add some of its juice🍋🍋🍋 - oh my world❤❤❤❤ by now, you can perceive the magic!
4. Add all your sauce in the pan and stir all together. (They have now become brother and sister in-love💚)
5. Serve your noodles and use the sauce as toppings or mix your noodles all in the pan of delicious healthy goodness!!!
Thank me later❤
Just got home from an early budokon class. First time and have to say it’s not bad. But needed a meal I could just throw together so I’m going extra simple for #toasttuesday with some homemade wholemeal bread, cherries, blueberries, @maranathanutbutters creamy roasted almond butter and some desiccated coconut.
Wow! Ryan’s story is so inspiring and not uncommon with what I do! Check it out...”I never really thought about my health, until reality slapped me in the face! 💪💥Here's my story...
I have been on this journey since Dec 2017 when I came down with pneumonia and in turn found out how crazy high my blood pressure was (224/146!) and that I was borderline Type 2 Diabetic with elevated cholesterol, at age 35! It just goes to show you that God works in mysterious ways to lead us to the path we need. This amazing community & hardwork pays off!!! I'm down 78# and went from 3x shirts to large and 40 waist pants to 30. No exercise was involved in this process! For anyone that is looking for change I promise that if I can do it anyone can! You just have to want it and be willing to make sacrifices to achieve your goals. I promise your life will changed for the better!”
Another thrown together supper for the win!
Zucchini, broccoli, red onion, spinach, asparagus, ground beef & fresh mozzarella topped over veggie pasta + sauce😍
Whoever said home-cooked meals had to be difficult hasn’t eaten at the Downs’ house!
👉🏻Recipe is in my stories
I’ve been slacking BIG TIME!! Today was the day I decided to get myself back on track! Dinner was soooo delish tonight! What you are seeing is... Bbq oyster mushrooms (made on grill), toasted burdock with sesame, portobello mushroom, green and red pepper, onions and zucchini squash stir fry along with Swiss chard. After eating this I felt super full with no guilt! 💯Plant Based and super yummy! My teen even enjoyed it!
Transformation Tuesday - because not all transformations are physical!
Aside from being addicted to tanning and about 4 hours away from breaking her arm… that girl on the left had it together and exuded confidence… at least that’s the lie I portrayed.
In real life…
I had severe social anxiety and probably almost didn’t go out that night.
I was so self conscious that I thought I had to work out/go tanning/have the right outfit or no one would like me.
I didn’t know who I was, and was searching for what I could be anywhere.
I faked a smile while inside I was scared, lost, insecure.
That was my life for most of my 20’s.
I’m exhausted just reading that list… so much work to try and be happy when all I had to do was love myself and be who God made me to be… because she is pretty awesome 😉
The girl on the right…
Still has social anxiety, but I push through the nerves because I actually do love being around people and am very extroverted… I just have had to learn to shut down those lies I tell myself in my head.
I still have moments of self-doubt, but they are few and far between these days, and when those lies pop up I have an amazing tribe of women that have my back to tell me I’m rocking this #toddlermom phase on the days when I feel like a failure. Thank goodness for them!
I have also found someone that is strong enough to stand with me on the days anxiety creeps back in and doesn’t blink an eye when I have a melt down about, well… anything. He is my polar opposite when it comes to anxiety, and God knew I needed that in my life. Thanks, Phillip James ❤️ I know who I am, what I want, what I love and what I am meant to be.
This smile is REAL because despite the imperfection, I have embraced ME.
A work in progress, but I’m so happy that I am not where I used to be.
Yummers alert!!! (((((SWIPE LEFT))) My zucchini pizza bites came out perfect! They were inexpensive, quick and easy to make!!! I’m learning to simplify all parts of this journey and to make improvements when needed! This is a great meal to sneak in those veggies too!!!! Summertime Shred is full effect! Over 100 recipes included! ;)
WEEKLY GROCERY HAUL UNDER $50 (FOR TWO)
Sorry this is a little late guys. I had a girls day yesterday to celebrate starting my last year of grad school next Monday!!! 👏🏼👏🏼👏🏼
So, lets get down to it!
PS: I did realllly good this week!💁🏼♀️ For the record:
✅I shop at @aldiusa! ✅I only get what I NEED.
✅I make a list with each meal planned out.
✅I only get what is on my list! ✅I keep it simple. ➡️THIS WEEKS GROCERIES ⤵️
➖garden salad mix x6
➖bagged spinach ➖whole WEEKLY GROCERY HAUL UNDER $50 (FOR TWO)
I had items from last weeks haul that I will be using this week also!💁🏼♀️
For the record:
✅I shop at @aldiusa! ✅I only get what I NEED.
✅I make a list with each meal planned out.
✅I only get what is on my list! ✅I keep it simple. ➡️THIS WEEKS GROCERIES⤵️
➖Bag of sweet potatoes x2
➖ Unsweet almond milk
➖Strawberries ➖Blueberries ➖Canned fire roasted tomatoes x3
➖Large can of crushed tomatoes x2
➖Canned black beans x2
➖Canned pinto beans x2
➖3 pack of zucchini x2
➖ Ground turkey ➖ Chicken tenderloins
➖Steamable Cali blend x2
➖ Steamable Brussels x2
➖Green peppers x3
➖Jalapeños ➖Spinach ➖Low sodium chili mix ➖Garlic salt seasoning ➖Cumin seasoning ➖Mushrooms x2 🔴Total items= 3️⃣4️⃣
🔵Total cost= 💲4️⃣6️⃣.0️⃣1️⃣😎 ✳️MEALS FOR THE WEEK: 🔆BREAKFAST: Eggs+ spinach, berries medley
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔰LUNCH: Turkey chili on zoodles + steamed Brussels
💤DINNER: Blackened chicken tenderloins + baked sweet potatoes + Cali steam veggie blend
School has started and we’re back to our routine! I totally love having a routine but I also need variety and some spontaneity mixed in too! So I’m not one of those wonderful moms that have months of meal plans and major prep days! I do however like to do a few things to help my week flow better! One thing I do is marinate our meat for the week at one time! Ideally this would be when we get home from shopping but not always my reality so Monday usually works too 🤷♀️ I’ll put these marinade recipes in the comments! Anyone else have some recipes they love? #weeklyprep#easymealprep#easyrecipesathome
Meal Prep is nothing more than cooking in bulk. Always prepare extra of whatever you are cooking 🥘
Don’t over complicate it. 🥗🥒🥑🥩🍚🥙
If you have it to grab you are more likely not to go for something that will screw with your goals.
The fastest kind of meal prep means it has to be really basic! Basic means using the least number of ingredients and easiest cooking method.
Pasta sauce, ground meat, tinned tuna etc are some of the items that I always store (in case of busy or tiring times when I dont want to cook). This pasta sauce is quite clean (comtains no added sugar and is low in sodium) and bought from Costco.
All I did was fry some ground beef, add the pasta sauce, sprinkle with fresh basil leaves. At the same time, I steamed broccoli.
What's your "fastest" kind of meal prep?
Introducing the sheet pan meal: what I make when I don’t have time or don’t feel like cooking🙅♀️A healthy meal with almost no prep and zero clean up🙌And the best part is you let the oven do the work once and you’re set for the whole week💃Whether you’re eating this for lunch or dinner, you’re guaranteed to have a filling combo of protein, carb, and veggie. This week I made roasted salmon, mini peppers(no chopping!), eggplant, and sweet potatoes🍆🍠Want more recipes and tips for sheet pan meals? Head to the link in my bio for my FREE download!!
Food prep done and in the freezer waiting to be picked out at a moments notice!! And no it’s not a sexy meal but it’s quick and easy and it’s got all the right bits. All that’s missing is some avocado on the top! 💥
What do you do when you are overwhelmed?
💥Have anxiety/panic attacks?
💥Turn to a vice? 🍷🍰
💥Turn inward and shut down?
💥Talk to a trusted friend or spouse?
💥Turn to a hobby or workout to sweat it out?
I try to be #supermom , but honestly most days I struggle with trying to do it all... and the old me used to do most if not all of the above because I didn’t know where to start. .
Wife, full time working mom, friends, find time for hobbies and what makes me happy... there are always so many directions I’m being pulled in. .
But now... Instead of shutting down and letting my mile long to do list get the best of me, I reach out to this group right here. ❤️
On a busy Monday night, these ladies pull together to talk about what makes us better wives, moms, friends... better versions is US.
We all started as a hot mess version of ourselves but through this amazing community we have learned how to find balance and turn our passions outward to help others. Our shared passion of a healthier life turned us into a tribe that encourages each other and builds each other up through all of the ups and downs. .
There is no other place I would rather be in the middle of the mess, the busy, the chaos than with this tribe! .
Next week we are opening our arms and our lives up to you for a no strings attached (anyone else just think of JT there??) and no commitment sneak peak into how and why we do what we do. .
Interested in finding a tribe or community that helps turn your passion into purpose?? Don’t worry, perfection is not required... we’re still hot mess mamas most days 😜
Let me know if you’re interested and I will plug you in to our group 😊👍🏼 #findyourtribe
Very quick post-work meal prep! These are the cooked components we’ll be eating this week- I always have raw veg in the fridge for snacks and to throw on the side. Here’s the line-up: cherry 🍅 and parsley, chickpea and veggie masala with leftover jasmine rice (we ate this for dinner tonight), grass fed beef patties and a cauliflower mushroom rice pilaf. Most weeks I really enjoy meal prep but I’ll be honest- I’m glad this is done! 👌🏼
I finall decided that Im going to learn how to cook for one, reduce waste and hopefully waist and stop winging it at the grocery store.
I need to eat healthy flavorful food, but when your chronically sick and on lots of meds it can be a burden.
I have always loved to cook and was great at it, but only cooked for a family or large groups. Its just me now and I need simple, healthy options that dont overwhelm me when Im unwell.
Ive been following @workweeklunch for months and Talia has is perfected. I subscribed on line to her program and for 8.00 per month and get all my shopping lists, meal plans and recipes. She also includes substtutions. This is a game changer!! #easymealprep#workweeklunch#easypeasy#healthyfood#chronicillness#methotrexatehangovers#ankylosingspondylitis#endocrinedisorders#type2diabetes#cookingforone
Super easy dinner after chest day 💪🏻A few good finds from Trader Joe’s and only took 10 minutes to cook! Cauliflower fried rice and mushroom chicken (with the mushrooms picked out 🙈) We split all of this for the 2 of us, and macros for my bowl as plated are 383 calories, 38 protein, 30 carbs, and 17 fat!