Tag: Meal Planning

Cookie Dough Bites

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Many recipes seem to call for bananas and/or peanut butter for cleaner version of snacks. Sometimes you just need a change up without throwing off your entire day. I cannot resist eating raw cookie dough when making chocolate chip cookies. Eating raw cookie dough with eggs isn’t the smartest choice, but I know the temptation is pretty difficult to resist. Not to mention all of the sugar used to make cookies!

Here is my solution…COOKIE DOUGH BITES! Few ingredients and no baking necessary. The hard part will be limiting yourself to 2 cookie dough bites in one day! My tip is to keep them in the freezer and portion out the allotted cookie dough bites. This is a great sweet treat that will not undo your entire day of healthier eating and exercise.

INGREDIENTS YOU NEED:

  • 2/3 cup raw cashews
  • 1 1/3 cup of quick oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup of miniature chocolate chips

WHAT TO DO:

  1. Blend the cashews and oats in a blender or food processor until they are in a powder. Be careful not to over blend OR the cashews will turn into cashew butter!
  2. Add the agave, maple syrup,  and vanilla to the mixture. Blend until well incorporated, but do not over process. Sometimes I have to use a spatula or mix by hand.
  3. Place mixture in a small bowl and stir in chocolate chips by hand. The miniature chocolate chips work the best.
  4. Form into 1 – inch balls. This recipe makes approximately 13 cookie dough bites.
  5. Place in freezer or refrigerator.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Fajita-Stuffed Chicken

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I’m on a mission to use ingredients that I have in the house before going grocery shopping again! It can be easy to fall into a pattern of weekly grocery shopping without emptying the freezer/refrigerator/pantry of the items previously bought. This is also a great way to rid the house of not so clean eating items without throwing away. Make use of the groceries you already bought and replace with healthier choices the next time. This is the time of year my family plants a garden. I’m looking forward to fresh vegetables that I know have not been sprayed with pesticides.

Fajita-stuffed Chicken is what I decided to make the other night. My husband including my daughter loved this meal. It was simple to make and this meal could be prepped a day in advance so that all you have to do is cook it the next day. Feel free to spice it up by adding jalapeños.

INGREDIENTS YOU NEED:

  • 2 TBSP Olive Oil
  • 1 Large Orange Pepper
  • 1/2 Large White Onion
  • Salt/Pepper (*I used 1 tsp of pepper only)
  • 4 oz. Cream Cheese (*You could attempt to substitute with Greek Yogurt like FAGE)
  • 1/2 cup of Cheddar Cheese
  • 3 Chicken Breasts
  • 2 tsp each of sea salt, chili powder, cumin, garlic powder

WHAT TO DO:

  1. Heat Olive Oil in a pan over medium heat. Add orange peppers, onion, and pepper; sauté.IMG_5957.JPG
  2. In a medium bowl, combine sautéed peppers and onion with cream cheese and cheddar cheese. Mix well.
  3. In a zip lock bag or bowl, combine seas salt and remaining seasonings. Add chicken breasts to the bag and toss.
  4. Place chicken breasts on a cutting board and slice to create a pocket and add fajita mixture.IMG_5958.JPG
  5. Cook over medium heat (*approximately 5 minutes on each side; time may vary depending on thickness of the chicken breast).
  6. Enjoy!

You can serve this meal over spinach or with a vegetable of your choice. I used sugar snap peas and watermelon since this is what we had in the refrigerator.

Tip: Since grilling season is right around the corner, the chicken could be cooked on the grill. Be sure to use aluminum foil sprayed with non-stick cooking spray to place the chicken on so that when the cheese melts it does not make a mess on your grill.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Glazed Salmon

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I never had much interest for salmon until my husband went fishing in Alaska. The views in Alaska sure are breathtaking compared to what I am used to in Pennsylvania! The wild salmon that he had caught was shipped home for all of us to enjoy. Salmon is one of our favorite meals to eat as a family whether smoked, grilled, or baked.

Last year we were craving wild caught salmon and decided to order from a fishery in Alaska; J-Dock Seafood Company in Seward, Alaska. They are a family owned and operated fish processing company and fresh Alaska seafood market. The salmon that we purchased was caught fresh and shipped to us FedEx Priority Overnight. For more information, visit the website for J-Dock Seafood Company.

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The recipe below is a different option from my Grilled Salmon Salad which uses a marinade. I wanted an option that had a balsamic flavor and that did not require advanced prep work on nights where dinner needs to be quick and easy.

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INGREDIENTS YOU NEED:

  • 1 Tablespoon of butter (*I use Earth Balance brand; non-GMO, vegan, etc.)
  • 4 cloves garlic, minced
  • 1 tablespoon white cooking wine
  • 1 tablespoon honey (*I prefer to use honey bought from a local farm.)
  • 1/3 cup balsamic vinegar
  • 4 teaspoons of Dijon mustard (*I used Spicey Brown Mustard as that was the only mustard I had in the pantry.)
  • Salt and pepper to taste
  • 1 tablespoon oregano (*fresh or dried)
  • Salmon fillets

WHAT TO DO:

  1. Add butter and garlic to a small saucepan. Cook over medium heat; stir garlic until soft (about 3 minutes). Mix in white cooking wine, honey, balsamic vinegar, mustard, and some salt/pepper. Simmer, uncovered (about 3 minutes) or until slightly thickened.
  2. Arrange salmon fillets on foil-lined baking sheet. I use cooking spray on the aluminum foil so the fillets do not stick.
  3. Brush salmon fillets with balsamic glaze and sprinkle with oregano. *A tip is to use a fork to put holes in the salmon fillets so that the balsamic glaze can soak into the salmon.
  4. Bake in oven for 12 to 14 minutes at 400 degrees Fahrenheit. Salmon should flake easily with a fork.
  5. Brush salmon fillets with remaining glaze and use a spatula to transfer salmon fillets to a plate (leaving the skin behind on the foil).
  6. Enjoy!

A side of veggies goes great with the Salmon fillets. Any extra salmon can be used to make a salad for lunch the next day.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Peanut Butter Chocolate Chip Bites

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INGREDIENTS YOU NEED:

  • 2/3 cup creamy peanut (*An option is to substitute for almond butter.)
  • 1 cup oats
  • 1 1/2 tablespoons honey (*I use local honey.)
  • 1/4 cup miniature chocolate chips (*In the picture, I had used large chocolate chips.)
  • Flax seed (optional)

WHAT TO DO:

  1. Mix all ingredients in a bowl until well-combined.
  2. Cover and chill in the refrigerator for at least 30 minutes.
  3. Once done chilling, roll into approximately 1 inch balls.
  4. Roll 1 inch balls in a thin layer of oats and chocolate chips on a cutting board.
  5. Store in the refrigerator until ready to be eaten.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

22 Minute Hard Corps – Week 2

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Week 2 of 22 Minute Hard Corps is almost complete! There were new moves added in the Resistance 2 and Cardio 2 workouts that added an additional challenge for this mama. I always recommend to modify when necessary. It is more important to do a move the correct way rather than to try and keep up with the number of reps being performed in the workout program. One thing for sure is if you keep at it…you will succeed!

22 Minute Hard Corps - Cardio 2

Workout:

Resistance 2 included: burpees, jump squats, chin-up L crunches, punch pulls, and corkscrew lifts. The Cardio 2 workouts included: mountain climbers, straight leg sprints, gorilla crawls, jimmie jumps, water bug, and burpees. I really do enjoy that the 22 minutes is fast paced and keeps my body moving. My blood pumping is an instant mood booster! Again, I feel the workouts are totally doable.

My workout schedule for week 2 looks something like this:

22 Minute Hard Corps - Week 2 Schedule

Week 2 Meal Plan:

When I make a meal plan for the week, I like to include dinner options that my husband and daughter will eat with me. There is no need to make separate meals from your family! I’m here to help if you find that meal planning is not going as easy as you thought. Keep your meal plan simple and easy with recipes that you know and then slowly add new recipes!

22 Minute Hard Corps - Week 2 Meal Plan

Check out the Balsamic Brussels Sprouts side option! The green portion container equivalent is 1 cup chopped or 5 medium Brussels Sprouts equals 1 green ration.

Balsamic Brussels

If you would like to join my Spring Training Bootcamp there is still time. Enrollment is open until March 20th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Mustard Crusted Halibut

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Nothing beats fresh Halibut from Alaska. I’m always looking for new ways to make Halibut and this is what my husband decided on for dinner! Quick, easy, and healthy recipes is how we roll.

Let’s just say there were NO leftovers. Our daughter ate the same as us! We have always encouraged her since she has been little to eat what we are eating. Who wants to make separate meals all the time after working all day! She has not become picky yet even at 3. There is hope even if you feel you have a picky eater.

Mustard Crusted Halibut

INGREDIENTS YOU NEED:

– 1 cup Panko Bread Crumbs
– Halibut Filets (1-inch thick; skinless)
– 3 Tablespoons Dijon Mustard
– 1/3 cup White Wine
– 6 Tablespoons Butter (divided) (*We use Earth Balance brand; non-GMO, vegan, etc.)
– 1 Orange (zest and juice)
– 3 Garlic cloves, minced
– Salt and Pepper to taste
– Extra-Virgin Olive Oil

WHAT TO DO:


1. Place bread crumbs in a rimmed dish. Season with salt and pepper.

2. Spread Dijon mustard on one side of the filet. Dredge the mustard-coated side in the bread crumb mixture.

3. Heat a large non-stick skillet on medium-high. Melt 3 Tablespoons of butter along with 3 Tablespoons of olive oil. Next, add the halibut breaded side down. Cook for 2 to 3 minutes or until golden. Gently flip and cook on the second side for 1 to 2 minutes.

4. Add the white wine and garlic and reduce heat.

5. Add the orange juice/zest and then add the remaining butter.

6. Serve the filet breaded side up with a drizzle of butter sauce.

7. Enjoy!

A side of veggies goes great with the Halibut!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Brussels Sprouts

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I wanted to share a side option that is part of my 22 Minute Hard Corps – week 2 meal plan. I will be the first to admit that I did not think that I would be a Brussels Sprouts fan. I found out last night that I was wrong! I placed two on a plate for my daughter and she even ate them. I say this side dish is a WIN for our family. I hope you enjoy too!

Balsamic Brussels

INGREDIENTS YOU NEED:

  • 1 – 2 pounds Brussels sprouts, washed and halved
  • 2-3 Tablespoons of Balsamic Vinegar
  • 3 cloves garlic, minced
  • 2-3 Teaspoons Olive Oil

WHAT TO DO:

  1. Preheat oven to 400 degrees F
  2. Line baking sheet with foil
  3. Combine all ingredients in a bowl and toss until the Brussels sprouts are coated
  4. Bake 30 – 40 minutes; stirring frequently (every 10 minutes or so)
  5. Enjoy!

If using the color coded containers then each serving (approximately 5 medium Brussels sprouts) would count 1 green container.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

22 Minute Hard Corps – Week 1

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This program is all about bringing us back to basic moves; however, do not underestimate how challenging the moves might be for you! I absolutely loved Day 1 of the program, which I was able to stream through Beachbody On Demand. My package should arrive in the mail this week!

22 minute hard corps, fitness program

I had been in a workout slump the previous week and the sound of a 22 minute workout caught my attention. It can be difficult to balance family, friends, and work. Life surely is not slowing down and our health and wellness is often placed on the back burner. 22 Minute Hard Corps allows you to change that mindset!

Workout:

The workout calendar alternates between cardio and resistance with bonus 10 minute ab workouts on cardio days throughout the week.

My workout schedule for week 1 looks something like this:

22 minute hard corps, fitness program, cardio, abs, resistance

Day 1 for cardio included: lunges, bear crawls, burpees, jumping jacks, and squats. I am currently 36 weeks pregnant with my second child (*approved by my doctor to work out). I did chose to substitute the burpees for planks and the lunges for squats. The result of my day 1 workout was sweat, a racing heart rate, and the rush of the post workout HIGH! It truly felt good and immediately took me out of my slump I was experiencing the week prior. The workout was fast paced, but totally doable. The modifications were great, so no matter what your ability level might be, you can do the workout.

Nutrition:

Tonight I am spending some time getting my meal plan in place for the week. In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 5 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Week 1 Meal Plan:

22 minute hard corps, meal plan, Plan A

Here is a sneak peek of dinner from Day 1!

21 Day Fixed Approved, dinner recipe, buffalo chicken bowls

If you would like to join my Spring Training Bootcamp there is still time. We kick things off on March 14th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

The Value in Meal Planning

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Meal planning is an important piece of the puzzle! If you choose not to attempt meal planning, you may find yourself leaning on excuse after excuse and that will not get you anywhere. I try to meal plan for the entire week and that includes weekends. Here are some reasons that I choose to meal plan:

1. Nutrition – I am able to eat balanced and healthy throughout the day. I use the concepts from the 21 Day Fix nutrition guide. It provides for a solid foundation for eating balanced as well as portion control. You will notice that my meal plans incorporate the count of each color coded container based on my calorie range. There is no such thing as counting calories or points; think healthy and simple!

  • Red: Protein
  • Green: Veggies
  • Purple: Fruit
  • Yellow: Carbs
  • Blue: Healthy Fats (avocado) and Cheeses
  • Orange: Nuts and Dressings

2. Money – I end up saving money by not buying all of the boxed processed foods. It will depend on your budget whether you choose to buy organic or not. Regardless, you will be eating healthier. There is less food wasted as a result of planning my meals.

3. Efficiency – I know exactly what I need when I go to the grocery store ahead of the time and this eliminates the need to go back to the store during the week. I focus on buying only the ingredients required to make each recipe since many of the ingredients you may already have in the pantry.

4. Simplicity – My dinners do incorporate more variety for my family; however, you will notice that breakfast, snack 1, and snack 2 may be consistent from day to day each week, but this is something that is easy for me as it relates to shopping and prepping. Each meal plan will vary depending on if you are only feeding yourself or if you are using the meal plan to feed your entire family. It will also depend on whether your kids are in school or not, etc. This is where we can spend more time and talk, individually, to further help you meal plan!

5. More Time for Family – I find that overall, I am less stressed during the week as I know exactly what there is to eat when I meal plan. Less time is spent cooking dinner and more time is spent together as a family; we have time to talk about our day or catch up on what happened in our daughter’s life.

Be prepared and you will be successful!

Tips:

  • Plan a crockpot meal on your busy day(s)
  • Chicken can be boiled and shredded on Sunday; then use for your recipes during the week
  • Allow for one cheat meal each week
  • Mashed up avocado in place of mayonnaise on burgers
  • Pay close attention to ingredients; especially High Fructose Corn Syrup
  • Eat frequently throughout the day (Breakfast, AM Snack, Lunch, PM Snack, Dinner)
  • If you are going on a road trip then pack a cooler with smarter food choices. Apples and almonds are a great on the go snack.
  • Drinking your shakeology before an event or running errands will help you avoid temptations!
  • Start meal planning by using recipes that you know that you enjoy and then each week browse Pinterest or my website to add a few new recipes. Keep the recipes that you enjoy in a binder or saved to your computer.
  • If you get in to a rut then always try to think simple. Perhaps steak and broccoli for dinner. If you did not eat all of your carbohydrates for the day then add some brown rice and make a stir fry!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!