Meal prep day!!!! Woop Woop!! I am such a FOODIE, and LOVE trying new recipes!! Here is a yummy one I recently tried!!! Pesto Quinoa Shrimp
2 cups low sodium vegetable broth
1 cup quinoa
1 pound 26-30 count shrimp
1/2 tablespoon olive oil
1/2 teaspoon dried basil or 1 teaspoon fresh basil
1/2 teaspoon salt divided
1/4 teaspoon pepper
1 lemon -1/2 cup Pesto -1 cup cherry tomatoes halved
Instructions Add the broth and quinoa to a medium pot and bring to a boil. Once the broth reaches a boil, stir, reduce heat to a simmer and cover. The quinoa will cook in about 15 minutes.
While the quinoa is cooking, squeeze the juice from half of the lemon over the shrimp. Season the shrimp with the 1/4 teaspoon of the salt and the pepper.
Add the olive oil to a large sauté pan and heat to medium high heat. Add the shrimp and cook for 2-3 minutes on each side or until the shrimp turns pink and starts to curl.
Season the shrimp with the basil and remove from the heat. Do not overcook the shrimp or they will get tough.
When the quinoa is done cooking, squeeze the other half of the lemon on top. Stir in the pesto and taste. Depending on your pesto, add the last 1/4 teaspoon of salt.
Stir in the tomatoes.
Serve with the shrimp mixed in or piled on top!
Garnish with fresh basil.
Clean Week group starts Monday!! A week of workouts, meal plans, accountability and fun!!! Send me a message if you want to join us!! #mealprepsaturday #Healthymeals #foodismedicine ❤️ #foodie 😋 #momof2 #EatYourVeggies #proteinpower #feedyourbodywell #mealplanning #healthyrecipeshare #cleanweek #ChallengeYOURSELF #bestversionofyou
Balance. That’s what it’s all about. Yes I workout and meal prep and eat healthy...most of the time. But I’m gonna live my life too.
I definitely enjoyed myself at Food and Wine today with my family. I have been thinking about that martini slush and escargot all week! Knowing I was going to indulge in some extra yummy things today I was able to plan for that throughout my week. And it motivated me to work extra hard this week and motivates me to work extra hard next week!
I love that I’m able to eat what I want and not feel guilty! If you want to know how I do that drop an emoji below! 👇🏼
🥗 Meal Planning 🥗
Who meal plans?
2 reasons I like meal planning: 🗓 It saves the 4pm dread of ‘what am I going to cook for dinner’ which can make an already hectic day that little bit easier
and 🗓 This handy planner lives on my fridge and I update it most Sundays. This allows my fussy 6 year old to have a big whinge about the meals he might not what to eat and reduces the complaints when the actual meal is served up 🙊
Do you plan your meals out for the week?
Cleaning out the fridge had got to be the most satisfying part for me about meal planning. Then when your kids sleep until dinner time and grocery shopping has to wait until tomorrow, you get creative with what’s in your fridge and pantry. For us... leftover brown rice, brown lentils, and cellar veggies. We had a veggie pot roast and it was deeeeeelicious. Have leftovers, will share! #cleanfridge #mealplanning #minimalist #fridge #byaccident #budgetmeals #debtfreejourney
Breakfast all prepped for the week. Inspired by @jowhitton
Apple cinnamon nut porridge from Quirky cooking but with a few variations. Apple and Pear nut porridge with almonds, walnuts and pistachios. Perfect for weekend prep to kickstart your week!
I have a stomach bug today and haven’t eaten at all 😫 But if YOU want to eat there’s a sweet little collection of Californian inspired dishes for you in this week’s meal plans. You enjoy, imma sit here in the warm Californian evening and hope this is gone by tomorrow ✌️ Link in bio. http://thehealthyhunterblog.com/2018/09/23/meal-plans-week-84/
Yep! Pretty much! Hahaha....
I had to show one of my meals from @freshprepvan
this week because I am truly beyond impressed. This is Korean Turkey Bipimbap and Quinoa! I initially chose this meal because none of us have had anything like it before and trying new foods is fun! I've never cooked Korean food before so I was a bit nervous but not only did Fresh Prep make it insanely easy to make but it tasted amazing! Clearly you can see by how amazing it looks and yes that is a fried egg on top! If you haven't signed up for Fresh Prep, you simply must. Picturing customizing your menu with alll the ingredients delivered to your door each week. Use code INFAVATOZOE18 for 3 free plates when you sign up at www.freshprep.ca #freshprepvan #ad
Whole wheat pasta, spinach, homemade sauce, chicken, and a side of asparagus! @thesteeleproject
It is really rocking here on a Saturday night! Meaning planning and getting everything on the schedule!
It is all about being a well oiled machine in this house! If Mike and I don’t sit down and plan, we will be a hot mess express! We still have a bit of hot mess Express but that is ok 😂! #mealplanning #organization #plannertime
Celebrating taco Tuesday a little early this week with a healthier version of Taco Bell’s gorditas
Lower carbs and fat with more protein than the original, these are a definite add on to your next taco night
Wicked easy to make, DM for the recipe 👨🏻🍳
She brought that old thing back.
Day One: Portland, OR. What a spectacular city. This is the kind of place I can see myself living. My kind of people live in this city. The art, the food, the atmosphere, the sights. Everything about Portland I have thoroughly enjoyed. We visited a lot of city spots today. Spent an amazing morning in Powell’s City of Books. Visited Voodoo Donuts. Walked the Lan Su Chinese Gardens. Drove around downtown. Ate awesome food. Visited a really cool art & farmers market. Just had a blast feeling like a local in this beautiful place. Tomorrow we will be off to see the mountains. Stay Weird Portland.✌🏻
#vacationstyle #wwfreestyle #wwfamily #wwsupport #wwonline #womensupportingwomen @weightwatchers #weightlossjourney #fitnessjourney #mealplanning #wwmugclub #wwplaylist
One of our favorite things to do together, is grocery shop.
.....Seriously. I’ve recently started making a full production out of it. I go through blogs and cookbooks, my favorites are @mamaeatsplants @msrachelhollis
💚 I go through and pick out meals for the week, and make a list. We follow this list in the store, and only go off to buy our staples, Kevin likes yogurt and string cheese, I always buy avocados and an in season fruit. This has helped our budget and stress levels in the store, immensely! We’ve been making the best soups this week, plus they are filled with fresh veggies and are super healthy high vibration foods.
Tips & Tricks I’ve learned so far: • Follow a list you make beforehand. • Stick to Whole Foods, the produce section is your friend. • If you are making something later in the week that requires fresh produce, think about waiting until that day to buy it, less waste, less rotten food! Another way is to plan your meals around how fresh the produce needs to be.
Where we live, everything not in the fridge, molds fast. So I prep and store most things in the fridge! -
Hope this was somewhat helpful, we are learning as we go! What’s your favorite meal to cook? -
- 📸: @tessathewes @tessaeveryday
Spending a Saturday night helping others learn about health and wellness through nutritional cleansing 🙌
Meal Plan #septemberwhole30 >
Everything was planned around protein we already have in the freezer- that way we can focus on only buying meat that is on sale. About 65% of people from my stories voted that I do a pantry/freezer challenge for my lunches this week. I have well over enough to get me through the week- plus it will free up some space in there. Not listed but I put one piece of my buffalo chicken casserole from this week in there as well.
I have no idea what the pizza egg bake will actually be made up off - but I have a Costco sized box of tomato paste so I’m sure some of that will be used. Curry meatballs will be a new to us recipe- I’m having to twist the original recipe to suit my husbands tastes and food allergies (no almond butter). Hot dogs are @applegate brand that I bought on sale a few weeks back- we’ve missed them a lot! So I’ll probably stock up next time they are on sale.
Any questions please ask!! Happy Saturday! #mealplan #mealplanning #whole30 #whole30onabudget #whole30challenge #debtfreecommunity #foodie #fooddiary #dinner #lunch #breakfast #eat #keto
An improv meal post is up on the blog! 🎉 I threw this together for a late lunch, but it was too good not to share. 🤯🤗 This is a delicious low carb, gluten free, vegetarian breakfast or lunch option. Check out link in bio! 👆🤩
BOOKMARK FOR LATER↗️🔰
for more FDOE example meals!
The “food industry” and its pricing structure is not to blame for your over consumption of calories or lack of nutrition. You have a choice.
This post was not made to demonize “convenience” foods but just to highlight the pricing per day compared to a well thought out and executed day of eating. (We actually recommend a mix of these two examples shown above 👆🏽)
Just because a cheeseburger from McDonald’s is $1 and a salad is $7 from your local Panera, doesn’t mean you have no options to be “healthy”! Can you tell we’ve seen way too many infographs stating this 😅
Put in the work and do your research locally to how you can prep your favorite “healthy” foods into your diet, without breaking the bank! You have the internet at your fingertips so we’d like to remind you...there are no excuses. Shop in bulk for non perishable items (rice, oats, etc.) and for perishable items, purchase only the amount needed for the week, to prevent waste! Price your day per serving and you can budget some of the healthiest foods on the planet, into your diet. -
Make your own “Vitality Bowls” at home with fresh produce from your local farmers market. Or don’t. It is your choice!!
⚠️FREE CALORIE CALCULATOR- link in bio👆🏽⚠️
#iifym #fatlosscoach #iifymcoach #weightlosscoach #8020rule #8020lifestyle #mealprep #mealplan #mealplanning #mealprepideas #healthyeating
BOOKMARK THIS POST FOR LATER↗️🔰
✅How To Build a High-Protein Meal✅
The macronutrient that people tend to have the most difficult time consuming enough of, is protein🥩. If you are finding it hard for you to eat as much protein as you need to, structuring your meals by building on a foundation of protein, can help you!
1️⃣First, pick your lean protein source of choice: fish🐟, chicken🍗, steak🥩, seitan, etc.
2️⃣Second, pick 2-4 high-volume veggies and/or fruits for micronutrients and fiber. (little macronutrient value, but lots of micronutrient value): cucumbers🥒, tomatoes 🍅, broccoli 🥦, lettuce 🥗, etc.
Lastly, pick 1 starchy carb source for your main carb source: sweet potatoes 🍠, white potatoes 🥔, rice 🍚, bread 🥖, etc.
Combining your meal in this way will allow you to eat in a balanced manner that fits into your macronutrient intake while also ensuring that you are consuming adequate micronutrients as well!
We highly recommend tracking your macros (fats, carbs, and protein) and this will all make much more sense!
⚠️If you don’t know how many calories you need to eat to reach your goals, use our 🆓 macro calculator through the link in our bio! 👆🏽
#iifym #weightloss #weightlosshelp #weightlosstips #mealprep #mealplanning #mealprepideas #mealplan #iifymcoach #nutritioncoach #weightlosscoach #fatlosstips #fatlosscoach
Big project REVEALED! 🎉👏🏼Cause I suck at keeping secrets HAH 💁🏼♀️
Check out my IGTV for even more details but here’s the scoop: I went back to the start of MY journey and figured out what it was that kept me on track for longer than 3 weeks (3 weeks was my longest streak of “healthy” before I fell off again 🙈) and I decided to bring all of the resources, tips and tricks I’ve learned, and pass them on to YOU. 🤸🏼♀️
You’ve tried so many times, I know. It freaking SUCKS to get so excited about getting healthier and then let yourself down...again. I know the feeling too well. That’s not gonna happen here, though. I needed simplicity & I’m so excited to teach YOU how simple being healthy can be 👏🏼
When you commit to becoming a member of the Raise Em Up Wellness Crew, it doesn’t matter what season of life you’re in. You’ll be well equipped to continue on in your journey and experience your life feeling your BEST. ✌🏼
💪🏼Full library of workouts
🥗Meal plans/Grocery lists
⏰Time management tips
💸Meal planning/prep on a budget
👯♀️Weekly group workouts
💃🏼Mindset tools to conquer that mean girl
...and SO much more y’all
Go check out my IGTV for more info or fill out the application link in my bio. Enrollment opens MONDAY!! 💕This is the beginning of the rest of your life babe 😍👏🏼
SUGAR MAKES YOU FAT
❌ Science says: ❌
According to numerous studies, sugar isn't any more likely to cause weight gain than any other food.
The reason people fear sugar is because we've been sold a lie perpetuated by the diet/food industry that spiked insulin (according to the glycemic index) makes you fat.
What is the glycemic index? It's the number given to a food that measures the rise in blood sugar.
As mentioned in the infographic, the GI is measured in a FASTED state when carbs are eaten ALONE. Most of our meals don’t consist of carbs by themselves. It's usually in conjunction with protein, fats, and fiber. All of which reduce the GI and change everything.
Also worth noting, ALL foods raise insulin when eaten with other foods, not just sugar and/or carbs. Things like potatoes, beans, and yogurt are some of the highest foods available on the GI scale.
In short, the body is a very complex system and can't be reduced to numbers on a scale.
That’s not to suggest carb-rich processed foods and soft drinks don't contribute to the obesity epidemic. These products offer little nutritional value and lack the nutrients and fiber to make you feel full or satisfied.
As a result, they are, without a doubt, the biggest culprit to overeating, and one of the primary drivers of obesity and related health issues.
Ultimately, the rise in obesity can be accredited to a whole slew of factors — convenience foods, larger portions, more working parents = fewer home cooked meals, etc. In other words, we are now eating highly processed foods more than ever. However, the increase in obesity is due to the value of their total calories – not just sugar.
#hooperFIT #sugar #fatlosstips #fatlosscoach #macros #iifym #flexibledieting #fitchick #fitfam #carbs #dietingtips #mealplanning #mealplan #onlinecoaching #mealprep #fitmom #fitnessblogger #dieting #exercise #healthyhabits #healthymom #workout #gym #fitlife #nutrition #calories #macros #diet #science
This is the new recipe I tried today, perfect for fall!!! 🍎 🍁
Apple Crisp 😋!! It has no flour or sugar (uses pure maple syrup!!).
You’re welcome to check out my stories to see what else I prepped 😊
Brynlee and I ran some errands while the hubs watched the Purdue game then came home in time for me to catch the FSU game (which is going well, thank heavens). The game was starting shortly after we got home so I threw some goods in a bowl - mixed greens, cucumber, peppers, @farmhouseculture
kimchi, avocado, and then some @waybettersnacks
sweet potato chips crunched up on top. Turned out 👌🏼 and was super quick to throw together. Making sure my salad had a good amount of healthy fats means it’ll help hold me over longer; much better than just veggies! I try to do some good protein and fat but hey, it was game time and I forgot the hemp seeds. 🙈
Lazy Sunday morning calls for Green Pancakes.
low carb butter chicken on cauli-rice. looking at less than 5 carbs per serving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Butter (no way? 😋). 1 onion, diced
2 heaping tablespoons minced garlic
1 tbsp squeezable ginger or fresh, grated
1 can light coconut milk (2 carbs)
1 small can tomato paste
2 tablespoons almond flour or a teaspoon of xanthan gum to thicken
1 tablespoon garam masala
1 teaspoon smoked paprika
1.5 teaspoon turmeric
salt & pepper to taste
2 leaves fresh basil, chopped
1 tablespoon cayenne pepper for added heat
6 boneless, skinless chicken breast, cut into chunks
garnish with fresh green onions, or cilantro or BOTH like moi
Heat butter in a large skillet over medium high.
Add onion when butter bubbles. Let soften
Add garlic + ginger.
stir, and add coconut milk, tomato paste, thickener and all spices
Allow to thicken
Add chicken chunks, and simmer until they're cooked, about 15 minutes. Check your largest piece at the 15 min mark to make sure chicken is all white.
Taste and add more heat if you want
Serve over cauli rice for a low carb dish, garnishing with green onion or cilantro
simple cauli rice recipe - https://gimmedelicious.com/2015/01/22/how-to-make-cauliflower-rice-quick-healthy-low-carb-paleo/ or buy @greengiant
pre-made frozen bags! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodphotography #lchf #ketosis #lowcarb #eatfatlosefat #sugarfree #lowcarblifestyle #ketogenicdiet #weightloss #ketoweightloss #fitspo #mealprep #mealplanning #sugar #free #simplyketo #IIFYM #fitfam #healthyfood #weightlossjourney #instalove #instagood #love #keto #food #butter #chicken #insta
If you need me, I’ll be in the kitchen meal prepping & setting myself up for a successful week!
I’m trying a new recipe perfect for fall 🍁 🍏.
I’ll let you know how it turns out later 😃💗
🍏🍇🍒 GROCERY SHOPPING TIP 🥚🌽🥕 -
make an on going, continuous grocery list that you can always reference back to in your notes on your phone that has healthy foods, ingredients, ideas, alternatives, staple items, etc! i make specific grocery trips to pick up items for certain meal ideas or needs but always look back to my list to make sure i’m not missing out on any of the common items that i love!! this list can be as specific or broad as you want and, for me, usually ends up being the only thing i need when i grocery shop!!
- with this list (possibly along with other specifics you write down for each individual grocery haul), it makes it easier to avoid temptations at the store because you know what you need and why you’re there. making/ prepping the majority of your foods limits the unnecessary additives and you are aware of exactly what you’re eating and at what amount...and it saves money! there are so many options at the grocery store to choose from that make food planning/making sooo quick, easy, and still delicious!! -
p.s. always remember to focus your grocery trips on the outskirts of the aisles where the fresh produce (fruit & vegetables) and meat, eggs, bread, etc is to better guarantee wholesome products!!