Meal prep Sunday!
Teriyaki chicken with pineapple on jasmine rice. Turkey meat sauce on carrot spirals for dinners. And I will have the banana chocolate chip muffins (I froze half the batch) I made last week for breakfast this week 💁🏼♀️👩🏼🍳 #mealprepqueen
A HEARTY 4-Mushroom Pasta 🌿🍄🍝 with the brunch crew was just what I needed after a crazy week of trip prep and long hours. #vegetarianfood#mushroomlover .
Creamy pasta tossed with a light truffle sauce, porcini, portobello, oyster and crimini mushrooms for the win! Love that @nervosato offers spelt or gluten-free options. 🙌🏼 a lot of you often ask me where do I find recipe inspiration... A lot of it comes from the food I try at restaurants, and my attempts to modify it so I can enjoy it on the daily. This is the pasta behind the super rich and creamy (but dairy-free) Cashew Alfredo Sauce y’all love. If you haven’t tried it yet- I’ve linked the recipe on my bio!👆🏻👆🏻
We wrapped up the day at the @toxmasmkt with a handful of munchkins. Check out my @instagram stories for today’s good eats and market sights!🎄🍟🍝🍩
Hope you're having a great evening, friends!👋🏻✨xx
Getting my groove back with a big bowl of veggies, lentils and plantains. 🙌🏽 Kind of wanted them to be plain, so I just paired these guys with a quick guac I made using part of a bad avocado and mashing it together with Trader Joe’s everything but the bagel seasoning. Also added some fresh cilantro because fresh herbs make everything better. ☺️
In my bowl I have roasted plantains (Tutorial in my highlights), cooked black lentils, sautéed mushrooms in a little salt and garlic powder, baby kale power mix, and roasted broccoli. Doesn’t hurt to also add a nice squeeze of lime for good measure and flavor. The combo together was heavenly and really made my stomach super content. 🥑
#SundaesOnSunday starring peanut butter and cookies @arcticzero light ice cream. There’s no toppings because we really need to appreciate those massive cookie chunks 😍
Today, we were snowed in and cabin fever is a real thing. Honestly, being at home usually gives me a lot of anxiety. Idk why 🤷♀️ but I played games with my mom, went for a snowy walk down the street, ate less than optimal for health food and watched movies. Sure I was anxious at times but I also laughed. I also spent time with my family. I also enjoyed foods that I’ve been avoiding for months. There’s a heck of a lot that is out of our control in this life so make the best of it and don’t sweat the small stuff. Happy Sunday and pray I can get to work tomorrow 😂❤️
Pesticides can be absorbed into fruits and vegetables, leaving trace residues. One way to limit your exposure is by choosing organic. But if that's not a financial reality for your family, you can also shop smarter: buy conventional produce that's the least likely to contain pesticide residues and save your organic dollars for produce that tends to have the highest amounts of pesticide residue (aka the Dirty Dozen).
The Clean Fifteen is the list of foods that are least likely to be contaminated with pesticide residues, so if budget is a concern, you can feel good about buying these 15 fruits and vegetables conventional : • Avocados
• Sweet corn
• Sweet frozen peas
• Honeydew melon
Raise yo sammies in the air like ya just don’t care💁🏼♀️ it’s hump day and I’m feelin uber thankful that the weekend is just a few days🙏🏻 and i get to see my daddio tonight so that’s a big plus (: have a happy day! •
@angelicbakehouse sprouted 7 grain bread + @vitalfarms egg + avocado + spicy mustard + @organicgirl spring mix + @farmhouseculture kraut
Follow @healthy_and_free_ if you really want new healthy recipes everyday @healthy_and_free_ 👈🍏🍑
CREATE YOUR OWN SUCCESS! My breakfasts and lunches are prepped for the entire week. Plus, they fit my macro and calorie goals spot on.
Swipe to see an average of all 5 lunches from a macro perspective and a 5 day cumulative calorie count. It's very easy to eat all the calories I'll have this week at 1 lunch if you're not tracking your nutrition.
The best part? ALL of this only cost $25! How much do you spend eating out during the week? How many extra calories do you eat?
(DIET VEGAN ALERTS) Celeriac and Walnut tacos
½ cup walnuts
8 ounces celeriac (celery root), peeled and cut into 1-inch pieces2 tablespoons corn oil
1 clove garlic, finely chopped
1 teaspoon chili powder
¾ teaspoon ground cumin
¼ teaspoon crushed red pepper
¼ teaspoon salt plus a pinch, divided
⅛ teaspoon onion powder
⅛ teaspoon dried oregano
½ cup water
½ cup julienned peeled jicama and/or radishes
1 tablespoon lime juice
8 corn tortillas, warmed
1 ripe avocado, sliced
½ cup fresh salsa or pico de gallo
¼ cup fresh cilantro
Prep 25 m
Ready In25 m
1.Toast walnuts in a medium skillet over medium heat until fragrant, about 2 minutes. Pulse in a food processor to coarsely chop. Transfer to a small bowl.
2.Pulse celeriac in the food processor until chopped into ¼-inch pieces.
3.Heat oil in the pan over medium heat. Add the celeriac and cook, stirring occasionally, until tender, about 5 minutes. Add the walnuts and garlic and cook, stirring, for 30 seconds. Add chili powder, cumin, crushed red pepper, ¼ teaspoon salt, onion powder and oregano; cook, stirring, for 30 seconds. Add water and simmer until mostly absorbed but still saucy, 1 to 2 minutes. Remove from heat and cover to keep warm.
4.Mix jicama (and/or radishes) with lime juice and the remaining pinch of salt.
5.Serve the celeriac mixture in tortil
Serving size: 2 tacos
Per serving: 371 calories; 24 g fat(3 g sat); 9 g fiber;38 g carbohydrates; 7 g protein; 63 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 499 IU vitamin A; 15 mg vitamin C; 89 mg calcium; 2 mg iron; 428 mg sodium; 588 mg potassium
Nutrition Bonus: Vitamin C (25% daily value)
Carbohydrate Servings: 2½
Exchanges: 1½ starch, 2 vegetable, 4½ fat
(DIET VEGAN ALERTS) Sandwich avocado roasted mushroom
1 tablespoon avocado oil
2 tablespoons reduced-sodium tamari
½ teaspoon smoked paprika
8 ounces whole shiitake mushrooms, stems removed
8 small slices whole-grain bread (or 4 large slices, halved)
4 tablespoons vegan mayonnaise
½ teaspoon finely grated or minced garlic
1 avocado, halved and sliced
8 thin slices tomato
4 leaves romaine lettuce
Prep 20 m
Ready In35 m
1.Preheat oven to 375°F.
2.Stir oil, tamari and paprika together in a medium bowl. Add shiitakes and stir until all the liquid is absorbed. Spread on a rimmed baking sheet and roast, turning once, until golden brown on both sides, about 30 minutes.
3.Toast bread. Stir mayonnaise and garlic together in a small bowl.
4.Spread 1 tablespoon of the mayonnaise mixture on each of 4 pieces of toast. Divide avocado, tomato, lettuce and the roasted shiitakes over the toasts. Top with the remaining toasts.
Serving size: 1 sandwich
Per serving: 271 calories; 19 g fat(2 g sat); 6 g fiber;21 g carbohydrates; 7 g protein; 109 mcg folate; 0cholesterol; 4 g sugars; 2 g added sugars; 4,045 IU vitamin A; 8 mg vitamin C; 49 mg calcium; 2 mg iron; 541 mg sodium; 530 mg potassium
Nutrition Bonus: Vitamin A (81% daily value), Folate (27% dv)
Carbohydrate Servings: 1½
Exchanges: 3½ fat, 1½ vegetable, 1 starch
Hybrid Nutrition athlete @tomkal1 with a new ALL TIME WORLD RECORD squat of 816.8lb in the 198lb class. Official weigh in of 193lb with no crash dieting or water cut. What’s next for this monster?!
Start your Hybrid Nutrition plan today and work 1-on-1 with your own coach by clicking the link in our bio!
To be honest, I reeaaalllly don’t like to meal prep lol. For someone who loves to plan and be organized, you would think that I would enjoy it, but nope. I enjoy the grocery shopping part (only when it’s first thing in the morning and no one is there…) but when it comes to actually cooking in bulk and putting it away, nope not for me 🙅🏻♀️
BUT… just like the good ‘ol saying says, “fail to plan, plan to fail”
Do you know how many times I’ve failed with nutrition cause I failed to prep…? Too many damn times…
Tomorrow is Day 1 of my new program and I’m not going to mess it up on DAY ONE just because of pure laziness. Maybe last year I would, but my mindset has evolved so much since then!
I’ve got spaghetti squash and meatballs 🍝, egg roll in a bowl 🍚, tomato cucumber onion feta salad 🍅🥒 and so much more on the menu for this week and I am SO excited to eat all of it. Eating clean doesn’t have to be boring people - this is where it’s fun and you can get your creative juices going!
What’s on your menu for the week?
Turkey meatballs, sweet potato, and green beans for lunch this week. 😍😍😍
CONFESSION: I have NEVER found a way to cook ground turkey before that didn't make me want to barf, but these meatballs are so good!! So moist and tasty- do yourself a favor and try them! The recipe for everything is below (meatball recipe is originally from Lauren Greutmans website, with slight modifications)
➡ Green beans: Steam 4 cups of washed green beans (I bought mine in a steamable bag to save time) then toss them with garlic powder and a little salt
➡Steamed sweet potato: wash a sweet potato and cut the ends off. Poke with holes all over and wrap in a few damp paper towels. Microwave for 3-6 minutes depending on how thick the potato is and how soft you want it. I cut up the potato (to make sure I'm only eating 1 portion) and I top it with 1 tsp raw unfiltered coconut oil.
In a bowl mix the following:
*1/4 cup quick oats
*1/3 cup dried parsley
*3 Tbsp plain tomato sauce
*3 tsp minced garlic
*1 Tbsp dried basil
*1- 1.5 tsp salt
*black pepper, to taste
Stir all of this together then add 1 lb lean ground turkey. Mix well and form into 12 balls. Place meatballs on a baking sheet that was lined with foil and sprayed with olive oil mist. Bake at 400° for 15-20 minutes, then turn over each ball, top with a little more plain tomato sauce, and bake for 5 more minutes. Makes 4 servings (3 meatballs), 1❤ each.
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If you’re feeling overwhelmed, unmotivated, or at all stressed with what to do about your diet, I know this simple fat loss plan will help 😊
Plus, winter’s a-coming ❄️, and for many folks, it’s getting more and more difficult to muster up the discipline to stay consistent with their weight loss plan.
It’s freaking cold outside…
Holiday parties are around the corner…
Maybe you’re thinking it’ll just be best to start January 1st, right?
I’m not going to tell you it’s wrong to wait.
Truth is, if you don’t feel it’s the right time for you, then it’s not the right time.
But what if you DID start now? 🤔
Imagine waking up January 1st weighing 10-20 pounds lighter with an arsenal of healthy habits built up? Feeling energized and excited to make 2019 the year you build the body & health you’ve always wanted?
If that tickles your fancy, then this plan is a great place to start!
Here’s how to follow it:
Each week, I want you to introduce ONE of these new habits. If you already do one, move on to another.
You can either follow the order I have here or pick & choose. There’s no right way to do it. All six habits are going to help you stay mindful and consume fewer calories 💯
If you have any further questions, anything diet or fitness related, DM us! 🔥📚
#breakfast Who says smoothies are only meant for winter. This certainly ain’t true when you’re living in Thailand 🤣 หน้าหนาวก็กิน smoothie ได้ เมืองไทย หน้าหนาวยังร้อนอะคิดดู 😂 .
This glass contains: banana, a large handful of frozen mixed berries, flaxseed and water 😋 #healthydiary_pp
Meal prepped breakfast.
I'm definitely all for meal prep just because it's easy and it saves me so much time and I stay eating healthy!
This weeks breakfast was super easy and smells amazing.
-12 eggs -500 g's bacon -1 leak -1 capsicum -3 tomatoes -1 onion -3 chillies -100 g's of cheese
Prep time was 10-15 minutes cook time was 20
Dinner tonight! Woohoo! Beautiful mix of tomatoes, avocados, endives, salad and almonds.
I was teaching today about the metabolism to youth who I hope to impart only healthy habits to and a phrase I used really shocked them. So much so, that we ended up talking for 30 minutes about this idea alone. Haha, it is going to sound so simple, but it is revolutionary in scope and attitude! "The only energy our body has to rebuild itself every day comes from the food we eat and nowhere else". It's not like we can go out into the sun and with our chlorophyll absorb all of the nutrients we need. All that we have at our disposal for the body to use to grow your hair, replenish your muscles, and repair your heart is what we feed it. Literally. It's a beautiful concept that urges us to work in harmony with our body's.
Let's do this! We can be our own best friends! Let's be kind to ourselves and help our body's tireless work to keep us alive by feeding it all that it needs. A balanced diet that is what your body craves :D.
I know this looks unappealing, but hear me out: it's not. Okay, okay, I'll do better than that.
I'm sure you see a lot of pictures of smoothie bowls and oatmeals adorned with fancy toppings set up in perfectly symmetrical patterns, but frankly, I don't have time for that. And you probably don't either.
My eating style is "hurry up and get something healthy into my mouth so I can get back to work" and those are the types of recipes I like to create for you.
This may not be the prettiest oatmeal on the block, but it's got complex carbohydrates, healthy fats, and clean bio-available protein. Plus it tastes like chocolate and I got it from the pot into my mouth in about 6 minutes. So that's a win for me.
CHOCOLATE COVERED BANANA OATMEAL:
1/2 cup gluten-free rolled oats
1 cup chocolate banana milk (plus more to thin out to desired consistency)
1 teaspoon melted buttery-flavor coconut oil
1 teaspoon maple sugar
1 scoop Nuzest Just Natural protein powder
splash of vanilla extract
Mix everything together in a saucepan over medium heat. Cook for 3 minutes, stirring constantly. Remove from heat and continue to stir. Add more banana milk to desired consistency. Top with whatever TF you want.