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Meal Plannng Week of June 27th

I did some extra food preping this week as next week is fourth of July weekend and we have a busy weekend planned.  So the food you see below will provide some options for next week as well. I have linked the recipes below.

Here is what’s on the menu:

Breakfast: Chicken Meatballs with cooked peppers and bok choy , Protein smoothie with arugula, pineapple and banana and coconut mana

Chicken and ground beef meatballsJPEG image-117B619A4CB7-1

 

 

Lunch: M/W Farro Salad – cook 1/2 cup farro, when cooked add to 1 large handful arugula, 1 cup chopped basil, onion and tomatoes. When you serve add Apple Cider Vinegar and pistachios to taste.

Farro Salad

Farro Salad

Lunch: F/SU Micro green salads with chicken, or ground beef meatballs

JPEG image-84D79CF6B270-1

 

 

 

 

 

 

 

 

 

Lunch: T/Th/S Salmon & Black Bean Burgers, green beans and quinoa salad

Salmon burgers, green beans and avocado

Salmon burgers, green beans and avocado

 

Dinner M/W/F/Su: Pork Tacos  and cauliflower rice

Spicy pork, cauliflower rice and pineapple salas

Spicy pork, cauliflower rice and pineapple salas

Dinner: T/Th/S Spaghetti squash with meat sauce and salad

Meat Sauces with spaghetti squash and zucchini noodles

Meat Sauces with spaghetti squash and zucchini noodles

Snacks: GF Pumpkin Muffins with Nut Butter Spread, watermelon, apples

Pumpkin muffins and zucchini bread

Pumpkin muffins and zucchini bread

IMG_2071

Chicken and ground beef meatballs

 

Meal Planning Week of June 19

Hello Everyone! I wanted to share this weeks meal prepping with you.

I decided to go heavy on the veggies this week and loosely followed the meal plan here Beachbody.com.

Here is what I will be having this week:

Breakfasts: Overnight Oatmeal Jars, Chicken meatballs and bok choy and Vanilla Chia Protein Shakes

Lunch M/W/F/Sat: Microgreens Salad with Toasted Pumpkin Seeds and Avocado and green salsa slow cooked chicken

Lunch T/Th/Sun: Quinoa Salad with Hummus and Baby Carrots

Dinner M/W/F/Sat: Lentil Lime Salad with Sweet Potato Hash and Miso Soup

Dinner T/Th/Sun: Stir-Fried Veggies with Sweet Potato Hash and Quinoa

Snacks: Paleo Blueberry crisp, peanut butter protein balls, watermelon

Overnight oatmeal, Paleo blueberry Crisp, Peanut Butter Protein Balls, WatermelonFor the Oatmeal jars I added 1/4 cup oatmeal, 1 cup greek yogurt, 1 scoop Biochem whey protein, 1 tsp maca boost, 1 tsp chia seeds a little stevia and mixed everything with some Almond milk until thin.  Place overnight in the fridge and they are ready to go..

Overnight oatmeal, Paleo Bluberry Crisp, Peanut Butter Protein Balls, Watermelon

Chicken meatballs

Chicken meatballs

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Micro-green salads and Green Salsa slow cooked chicken

Micro-green salads and Green Salsa slow cooked chicken

For the Chicken Meatballs I added almond flour, Mrs. Dash Tequila Lime Spice, fresh ground tumeric, ginger, jalapeño pepper, salt and pepper.  Roll into balls and bake about 20 minutes at 425 degrees.

For the salads I used super greens, daikon radish sprouts and broccoli sprouts, 1 tsp pumpkin seeds, 1 tsp sunflower seeds and the dressing is 1 TBSP olive oil, 1 tsp balsamic vinegar, salt, pepper and a little stevia. I like to put my salads all together in baggies so when I am ready to eat them all I have to do is place everything in a bowl and toss. I will add half of an avocado when I am ready to eat. I find this is the best way for me – no excuses not to get lots of greens in.

 

Lemon Lime Lentils

 

 

Lemon Lime Lentils
Combine 4 cups lentils, 4 shredded carrots, 1 cup cilantro, 2 Tbsp. sesame oil, ½ cup lime juice, Bragg Liquid Aminos to taste, salt and cumin to taste. Toss gently to combine. Divide evenly between four food storage containers and place in refrigerator. Serve with a baked sweet potato, and two cups of miso soup.

Quinoa Salad

Quinoa Salad

Combine 1½ cups cooked quinoa, 3 Tbsp. olive oil, salt to taste, Bragg Liquid Aminos to taste, and 3 Tbsp. lemon juice in a bowl and stir. Add 1½ chopped tomatoes, 1½ peeled and chopped cucumbers, ⅓ cup chopped olives, ⅓ cup parsley, and 3 Tbsp. mint. Stir gently to combine. Divide evenly between three food storage containers. Place in refrigerator. Serve with ⅓ cup hummus, 10 baby carrots, 8 cherry tomatoes, 10 slices red bell pepper, and 5 green beans.

I have a receipe for Sweet Potatoe Hash here but I made a slightly different version today. I chopped and roasted at 425 degrees for the minutes the following: acorn squash, sweet potatoes (3), garnet yam, asian sweet potato, rutabaga, parsnip, garlic and onions.

Lifestyle: Weekend Food Prep


I did my weekend food prepping over a couple of days this weekend.  I took some pictures and I will walk you thru what I did. I usually cook my dinner protein source the night I am eating it.  I can usually manage this till about Wednesday.  Then I go to my freezer for quick options.

When I food prep I don’t usually place everything in individual containers.   I am cooking for two and I am usually able to come home from work at lunch time and then I just heat up whatever I am going to eat.  I have mentioned in other posts that I have learned to eliminate rules about what types of foods are eaten when.  I go to the gym early in the morning and come back and need something quick before going to work.   So this week I will have these options that I have prepared from greek yogurt

IMG_1617

Overnight oats with blueberries and strawberries

Overnight oats with berries

For each serving I added 1/3 cups oats, 1 tsp maca boost, some stevia and 1 tsp of chia seeds.  I mixed this together with some almond milk and then added two heaping TBSP of yogurt to the jar and more almond milk until I was happy with the consistency.  Then I added 1/4 cup blueberries and a couple cut up strawberries.  These are in pint size mason jars and will go into the fridge until ready to eat.

 

Protein pudding

In the container of remaining yogurt I added, 1 tsp maca boost

Protein Pudding1 scoop of Vega Protein and greens and mixed with almond

milk until I was happy with the consistency.  I sprinkled Caca nips on top.

 

 

 

For other protein sources this week I have in the freezer:

Turkey Sausage

Chicken Meatballs

Beef Taco Meat

Flank Steak cooked in a black pepper sauce

Salmon

Tofu 

I made my snacks and a batch of turkey sausage and some flank steak on a stick on Saturday.  You can find the recipe for the turkey here. I package the turkey sausage and steak, freeze it and then reheat when I want to eat it.  I will use 4 -5 ounces of protein and pair it with vegetables for a meal.

IMG_1591 IMG_1593Ready for the freezer……..

These are the chicken meatballs.    I will get this recipe loaded on the blog so check back for it.

Chicken meatballsFor veggies I made several salad packs.  I chop up all the veggies and then place what I want in the salad in  baggies,  add the dressing to a small container and place the crunchy items in a snack bag.  Everything goes in the bag and I have no excuses.  When I am ready to eat just toss everything in a bowl!

Salad prepping - good stuff

Salad bags

 

I put the bag of kale salad in the food processor and chopped up so I had two servings from the bag, chopping it up finely allows me to eat more but not have to chew forever.  In the Kale salad bags I added some more shredded carrots, chopped pears, 1 Tbsp pomegranate nuggets, 1 Tbsp chopped walnuts and 1 Tbsp of champagne vinaigrette.  I made a salad of mixed greens, carrots, radishes,  tomatoes, cucumbers, onions, a wedge of laughing cow cheese, pumpkin seeds, and raspberry wine vinaigrette dressing. The last two salads were butter leaf lettuce with carrots, radishes, tomatoes, onions, green olives, and I made a red wine vinaigrette.

I also roasted some veggies.  I have been on a sweet potato, butternut squash, onion and garlic kick for the last few weeks.  We ate at Johnny’s this Saturday night and they served a veggie meddle with broccoli, cauliflower, onions, and garlic.  So I duplicated for this week but added some zucchini, squash, green beans and carrots.  I will  serve reheated with ghee and/or some balsamic vinegar. I am also going to prepare a stir fry using some sesame, ginger baked tofu.  When I prepare I will post a pic!

I placed everything in a bag and added a little butternut squash oil, salt and pepper and then roasted in the oven for about 30 minutes.

I placed everything in a bag and added a little butternut squash oil, salt and pepper and then roasted in the oven for about 30 minutes.

I prepared lots of snack bars this week.  They go into the freezer and will last a couple of weeks. I made Body Building cookies (2 batches) and Nancy’s bars (2 batches)

You can find the recipe for the body building cookies here.  I will get the Nancy’s bars recipe up soon on the blog so check back!

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Body Building Cookies

Nancy's Bars

Nancy’s Bars

 

 

 

I have also bagged 1 cup servings of watermelon in little bags and carrots, celery and peas with 2 Tbsp of humus for snacks.

Meal prepping can be a lot of work but once you do this you are pretty much done for the week other than reheating or putting some salmon in the oven for a few minutes.  So sweet!

I would love to hear what you meal prepped this week!  Leave me a comment and if you like my blog please subscribe!  Talk with you soon and have a great week eating food for fuel!
Nuts.com’s Almond Flour is a great low-carb, gluten-free baking alternative to standard wheat flour!

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Curried Chicken Hot Pot

low carb

Chicken Curry Bowl with Lime

Curry is one of my favorite spices.  It is so easy to make this bowl of comforting healthy soup.  It also freezes easily which makes it great to make on your weekend meal prep – when you “#preplikeaboss! Curry delivers the high power flavor that helps keep a high protein, low carb diet interesting! Don’t let the list of ingredients scare you off and you can always buy the veggies already cut.  However,  I find once I am in the habit of meal prepping the veggie prep goes pretty quickly and you can use the same veggies in several options throughout your week.

When I prep on the weekend I usually bake lean chicken breast and place four ounces in freezer safe bags and then I can add to dishes like this curry bowl.  I took a picture so you would have a visual. You can freeze the curry sauce and veggies in freezer safe bowls as well.  It is delicious with shrimp and a veggie version – butternut squash and sweet potatoes with some quinoa. (I am not that big of a fan of quinoa – just saying.)   I like to mix it up and vary the veggies each time I make it.

Weekend meal prep 4 oz baked chicken breast

Weekend meal prep 4 oz baked chicken breast packaged for freezing


low carb
Curried Chicken Hot Pot
Print Recipe
Servings
5-6
Cook Time
15-30 minutes
Servings
5-6
Cook Time
15-30 minutes
low carb
Curried Chicken Hot Pot
Print Recipe
Servings
5-6
Cook Time
15-30 minutes
Servings
5-6
Cook Time
15-30 minutes
Ingredients
Servings:
Instructions
  1. Sauce the onions in the oil until translucent. Add the garlic, ginger and curry and toast 3 -4 minutes.
  2. Add the veggies, broth, lemon grass and salt and bring to a boil. You can add your protein source now or at the time you serve it.
  3. Mix the coconut milk, peanut butter and coconut sugar in a bowl and then add to the above mixture. You can now package in individual serving containers and freeze if you like, I leave the lemon grass stalk in until I eat the dish as it just adds to the flavor and with any curry dish it is always better the next day. Garnish with lime, cilantro and some peanuts if you like.
Recipe Notes

I have linked below to some resources to the ingredients used in the dish.  These are affiliate links and if you link from them I will be paid a small commission which helps to cover the cost of running this blog.  I appreciate your support. xoxo Nancy


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