7 Easy Tips to Meal Prep and Save Time During The Week

When I share with people my weekly meal plans or how I do my meal prep for the week one of the first, and most common responses is.... "I could never do what you do, I just don't have the time!"

But the thing is...investing in a couple hours on ONE day really frees up SO much time during the week!! So today I wanted to share with you some tips that I personally use to help cut down hours in the kitchen!!

1. Make a Weekly Meal Plan: We like to keep it pretty simple. I will either repeat meals and have left overs or I will choose dinners that have the same or similar ingredients so I can prep a lot together. This meal plan also takes all the guess work out of what I'm going to eat. I go right to the fridge and pull out the meal thats on the menu!

2. Keep your grocery list updated: So as I run out of things I put them on the list right away. That way I'm not wasting time before I shop wandering around the kitchen looking through the pantry and the fridge to find out what we need to buy. Shopping with a grocery list is also very helpful for avoiding those impulse buys at the grocery store. If its not on the list I DON'T buy it!

3. Meal Prep on Sunday or Monday: So for me Sunday works best because my husband is home to help with the kids. I like to order my groceries on Saturday and have them delivered Sunday morning. Then I get right to business. I have my meal plan and I list everything in the order it takes to cook it. So for example if I'm going to make brown rice that takes 50 minutes I will start that first, Next I'll put the chicken in the oven for 30-40 minutes, Throw some eggs on to boil, start some quinoa and begin browning the turkey. Once the turkey is done I have some time while everything else just "does its thing". So I will wash and chop my fruits and veggies. Peppers, cucumbers, steam some broccoli, slice my berries etc.  It usually takes about two hours from start to finish but it saves a TON of time each day and you use less dishes, yay!!!

4. Keep your family favorites stocked in the kitchen: Even with the best of intentions, some days just dont go as planned. Maybe what I had on the menu for dinner doesnt sound good tonight, or maybe something came up and we dont have enough time to make a certain meal. Thats OK!! Be flexible and get creative! My son loves bean burritos so I keep canned organic beans in the pantry for a quick bean and cheese burrito. Some of my other staples are tortillas, eggs, organic diced tomatoes, salsa, minute brown rice, whole grain pastas, organic pasta sauce, and frozen veggies. frozen veggies.

5. Double recipes and freeze for a busy week night: I love my crock pot!! I often will make a double batch of chili or chicken tortilla soup and freeze half for later. Those nights that are super busy or get off track you'll be so glad you have a nice hot, healthy meal waiting for you!!

6. Use convenience items: So as much as I'd like to make my own chicken broth and always hand chop my own produce, sometimes using items that have been pre-prepped makes that meal prep time go even faster. So consider using frozen veggies that are already chopped, organic chicken or veggie broth, minced garlic in the jar, shredded cheese, pre portioned bags of almonds, etc.

7. Easy clean up: So before I even start my meal prep I make sure that the trash bag and the dish washer are empty. Theres nothing worse than trying to balance egg shells on an over flowing garbage can or piling up the dishes in the sink when you need to get to the water! I use a "garbage bowl" when I'm chopping so I can just throw all the scraps away later and just keep moving. And as I'm done with a dish it goes right to the dishwasher. Easy peasy!!

So I hope that you have a better idea of what my meal prep looks like and how with a little organization and planning even the busiest mama's CAN meal plan and prep on the weekend to save several hours during the week to spend with their families!!

For more helpful tips and healthy recipes follow me on Pinterest and Facebook!!

Clean Eating Super Bowl Appetizers and Tips

According to USA Today, the Super Bowl is "only second behind Thanksgiving for the average amount of calories consumed in a day." Is it bad that that statistic didn't surprise me??? It's no wonder when there are so many appetizers, pizzas and beers flowing that in the matter of a couple hours some SERIOUS caloric damage can be done!!

But don't worry!! I have put together some great tips to help keep you in the "healthy lifestyle game" and not sitting on the bench with guilt and stomach cramps all night!! I've also compiled some of my favorite healthy Super Bowl party foods so you can celebrate without the super-high calories, fat, and sodium. Don't forget to get up at halftime and dance to the music or get outside to throw the ball with your friends, neighbors, and loved ones. That way you can enjoy some great food and keep moving too.

The key to any appetizer is to go in moderation.  It is not a meal and it is not a free pass to indulge because it is clean or healthy.  There is such a thing as too much of a good thing!!!  So while hummus and guacamole are good fats they can also be bad if you fill half your plate with them!

If you are attending a football party where you have no control over the menu here are a few suggestions:

1.  Pre-Eat:  Yup! Eat BEFORE you even leave your house! Don't rely on what is being provided and HOPE that it is clean!  Most likely it won't be.  Most parties wont even have a veggie tray or green salad to choose from!  I always have either a shake or a light but filling meal before I go.  Then, spend my time socializing and hanging out with people instead of mingling at the food buffet. I strategically place myself far from the buffet actually, because its SO easy to just be chatting and keep reaching down for anther chicken wing, egg roll or stuffed mushroom!

2.  Choose small plates:  Grab an appetizer plate and load up on veggies and fruit.  Stay away from creamy dips and fried foods.  The small plates will remind you to stay within your portion sizes.  When you have bigger plates you tend to feel the need to fill it up! Also eat slowly from this small plate. Just because its less food than you would put on a bigger plate doesn't mean that its your opportunity to scarf it down and go back for seconds or thirds!

3.  If there is something that you want to splurge on, evaluate the situation.  Is this what you want to splurge on? What else will you forgo instead?  Will you stay away from all other chips and cookies so you can have cake?  Will you stay away from Alcohol for chips?  Your choice, but you can't have a bangin body and eat your cake too!  The power is in your hands, how bad do you want it?

4.  Drink lots of water:  If you decide to have a few drinks, stay hydrated!  Go with your low calorie options like vodka and soda water with a splash of lemon or lime. And for every alcoholic beverage you should drink a large 12 oz glass of water. 

5.  Stay away from certain ingredients:  Stay away from anything that is made with mayonnaise, cream cheese, sour cream or heavy cream and milk.  Lots of unwanted calories and fat hidden in there! It doesn't make a difference if it's low fat cream cheese, light sour cream or mayo it's still not a good option.  To clean up a recipe with those ingredients try Greek yogurt!  Most people can't tell the difference between sour cream and Greek Yogurt!!   

6. Get up and get moving!!: Durning the game it's pretty common to only get off your keyster to get more food or use the restroom. So take advantage of the break at Half-Time to get out and throw your own ball around the yard with the neighbors, take the kids to the local park or if you just absolutely CAN'T miss the coveted Half-Time show round up your guests and do this workout throughout the game and see who can stick it out till the end!

So, now that you are armed with some tips here are the recipes to go with it!

One of my favorite party appetizers are the Turkey, Pepper, Avocado Rolls

Turkey, Pepper & Avocado Rolls

3 slices of low sodium, nitrate free turkey breast 

1/8 medium avocado sliced

1/2 medium bell pepper sliced into 6 pieces

Top each slice of turkey with bell peppers and avocado, roll and enjoy!!

Sweet and Sour Meatballs

• 1 lb. lean ground turkey
• 1 cup cooked brown rice
• 1 8oz can crushed pineapple in juice, drained
• 1/2 cup green onions
• 1 tbsp. light soy sauce
• 1 tsp. ginger
  Sauce:
• 3/4 cup reduced-sodium, low fat chicken broth
• 1/3 cup chili sauce
• 3 tbsp. rice vinegar
• 2 tbsp. brown sugar
• 2 tsp. cornstarch
• 1/2 tsp ground ginger

Preheat oven to 350 degrees.  Combine meatball ingredients in medium bowl and mix thoroughly.  Line a baking sheet with foil.  Place cooking racks in foil lined baking sheet.  Shape meatballs and place on the racks.  Bake for about 25 minutes or until thoroughly cooked.  Transfer the meatballs to a serving dish and cover to keep warm.

Combine the sauce ingredients in a small saucepan and stir until cornstarch is dissolved.  Place sauce over medium heat and stir intermittently until mixture comes to a boil.  Reduce heat to low, and stir for another minute or until mixture thickens slightly.  Pour sauce over meatballs, and gently toss to coat meatballs and serve warm with toothpicks.

Veggie Shooters:Presentation is EVERYTHING!! I know that when I bring a veggie tray to a party its usually the only thing that goes untouched. But these VeggieShooters are sure to get some love for today's big game!!
 
6 – Dixie cups
3-4 whole carrots, cut into sticks
4-5 celery sticks cut into smaller sticks
18 cherry tomatoes
toothpicks
6 oz. plain Greek yogurt
Hidden Valley Dill Dip packet or dill seasoning

Instructions

Mix 1/2 of the Dill packet with Greek yogurt.
Place 1 oz. of dip into each of the Dixie cups.
Place 5-6 celery sticks & 4-5 carrots sticks each into each cup.
Put 3 grape tomatoes on a toothpick and place in the cup.
Voila! Healthy, Quick, Easy Appetizer


Clean Eating Tex-Mex Dip  I am such a sucker for Mexican Food and this one sounds completely divine.  I honestly am going to have to portion out the 1/4 cup serving otherwise I would eat it all at one sitting.

Ingredients:
1 (12 ounce) jar of your favorite salsa, no sugar added
1 (15 ounce) can black olives, chopped
1 (15 ounce) can non-fat, re-fried beans, no sugar added
3 avocados
Juice of 1 lime
2 large Roma tomatoes, chopped
2 tsp. garlic powder
2 tsp. onion powder
1/2 cup chopped fresh cilantro, loosely packed

Directions:

Combine the beans and the salsa in a pot and warm while stirring constantly. Once they are warm and well combined, remove from heat and pour the beans into your serving dish.

Next, make your guacamole using the avocados, lime juice, garlic powder and onion powder. Add salt to taste. Layer the guacamole over the beans.

Top with olives and tomatoes next and finish with the fresh cilantro.

Serve with your favorite, clean corn chips or whole grain crackers. 

Bruchetta 

makes about 8-10 servings

Gently blend together in a medium mixing bowl:

6 good sized Roma tomatoes, diced

3/4 cup of sun dried tomatoes (packed in oil-preferably olive oil) finely chopped

2 T. extra virgin olive oil

4 t. minced garlic

1/2 cup of finely chopped fresh basil

2 T. balsamic vinegar

1/4 t. ground pepper

1/2 cup of grated Parmesan cheese

Preheat your oven to 400* and spread the mixture in an 8" x 8" baking dish and bake for about 10-15 minutes.  Once the edges are bubbling and it smells amazing.  

I like to serve my Bruschetta with a whole grain baguette that I slice down brush with Extra Virgin Olive Oil and bake until lightly browned.  You can make your own chips that are healthier than the store bought version.

TurboFire Crockpot Chili

1 pound lean ground turkey
1/2 cup diced tomatoes (I used stewed tomatoes and added 2 cans)
8oz whole kernel corn, canned
1/2 onion diced
2 garlic cloves (I used minced)
8oz can of Black Beans
8oz  can of Kidney Beans
1 Tbsp Tomato Paste
1 packet Lawry's Chili Seasoning (I used low sodium)
4 oz low fat shredded cheddar cheese (optional)

Brown the turkey and drain any fat. Place all ingredients except the cheese into the crock pot. Cook on low for 4 hours or high for 2 hours. Top with 1 oz cheese per serving if desired.

Enjoy your parties this weekend and please share your favorite recipes too!!  I always love hearing your clean appetizers.  It's the one area we all struggle with! 

Most likely you'll still indulge in a few not so clean treats or have a cocktail or two, and thats fine! Life is all about BALANCE right?!!?! But come Monday if you think you'll be ready to get back on track I invite you to join my FREE 7 Day, Valentine's Day inspired Clean Eating Group!!  Get a 7 day clean eating meal plan, shopping list, tips, motivation and support. And as a BONUS you'll get valentines day inspired recipes so that you and your special someone can enjoy Valentines Day at home (without the crowds) without missing out on all the yummy goodness!!

To join this group you MUST not already be a coach or working with a Team Beachbody Coach.

21 Day Fix Results

I am officially a 21 Day Fix graduate!! I was nervous starting this round because of all the knee issues I had at the end of last year, but I am SO glad I didn't let that stop me! I started slow, listened to my body and just took it one day at a time. I modified when I needed to and I pushed harder when I could.

I have been following the 21 Day Fix food part of the program basically since it came out so that part for me wasn't a challenge. But during these three weeks I felt myself wanting to mix things up, try other programs and do something different. But I didn't!! I followed it to a T (almost) for the entire 3 weeks. I did have to travel for work but I still got up early to workout before my flight and did some workouts in my hotel room using Beachbody On Demand!

So am I at my goal weight? Nope! I actually only lost 6 pounds and 2 inches from my belly! And I don't say "only" as if its not awesome! Because 6 pounds in three weeks is freakin awesome!! But I say it because this was just the stepping stone I needed to take me to the next level, I'm not stopping here!! 

Today my husband and I start Hammer and Chisel and I am SOOO excited to see what my body does over the next two months! I love lifting heavy so this is totally my jam!! I also love that it incorporates the same containers from the 21 Day Fix so I wont have to be trying to learn a new way of eating on top of everything else!

If you'd like to join me in my next online health and fitness accountability group starting February 1st I would love to chat with you!! You will get personalized 1:1 support, help with recipes, meal planning, motivation and tons of fun!! Please fill out the application below!

21 Day Fix Week 2 Recap

I was super excited and honestly a little surprised with my week one results of 7.6 pounds. I wasn't in disbelief, I worked hard, I ate clean and drank my Shakeology daily. But I am also realistic!! A drop that big in one week was most likely going to warrant a smaller drop for me the next week. I just didn't realize HOW much smaller. I definitely struggle with patience so when I weighed in yesterday to see my grand total results were only 8.1 I was a little bummed but then slapped myself back into reality!! 8.1 pounds in 2 weeks is phenomenal.

So as I enter week three, my knee started acting up again....go figure, right?!?! So I listened and took yesterday as a rest day and instead did my foam roller and lots of stretching. That seemed to help and this afternoon I'm looking forward to getting back on track with my workouts!

This week is a little crazy too because I'm traveling to LA for our Beachbody National Leadership Conference so my meal plan will not totally be planned out like normal. I'm keeping it pretty basic Monday and Tuesday (Breakfast - Shakeology/spinach/banana. Snacks HB eggs/apple almonds. Dinner Meatloaf, veggies, turkey burger/veggies). Wednesday I will travel but I'll be stocked with healthy eats in my carry on including apple/almond, shakeology and my shaker cup and then make good choices while dining out when I'm there. Beachbody will be covering our meals Thursday night - Friday night so I'm sure they'll be pretty healthy!

Workouts on the trip wont be a problem! When you travel with a whole group of Beachbody coaches workouts just happen!! Plus on Friday morning I'll be joining Tony Horton for a LIVE workout!! I am so excited for that, celebrity trainer workouts are the BEST!!

So as week three rolls out a little out of the norm I plan to roll with the punches, stay on track every step that I can and embrace this round of the 21 Day Fix before I begin Hammer and Chisel on Monday the 25th!!

Our next fitness and accountability group starts February 1st and I would LOVE to have you join us!! Wherever you are in your journey....whether your starting with the 21 Day Fix or ready to conquer Hammer and Chisel this group is for you!! You'll be surrounded my like minded women on a journey to better themselves, get healthy and fit!! For more information please fill out the application below to reserve your spot today!

21 Day Fix Week 1 Results

Last year I started working on "Project Get Your Body Back" and as much as I'd love to say that that was completed....it wasn't. But instead of beating myself up about it I'm choosing to stand back up, dust myself off and get back in the game. 2016 is MY YEAR!!!

So last week, January 4th, I committed 100% to the 21 Day Fix. I created my meal plan, went grocery shopping, prepped my food and got my DVDs ready to start. I was a little nervous because from November-December my knee was in BAD shape, some days not even being able to walk up the stairs. But my doctor said that I was cleared to workout and just listen to my body so thats what I did. I modified when I needed to, pushed when I could and I am so grateful to say that I feel great. It hasn't bothered me at all! 

I am proud to say that at the end of week 1 I am weighing in 7.6 pounds down!!! I was in shock! I had to go to my phone where I've been tracking and make sure I had the numbers right!! Now I know it may not continue to come off this quickly but this was definitely the jump start that I needed!!

Yesterday Ruben and I decided to start the 3 Day Refresh, so in addition to the 21 Day Fix workouts I will be doing the refresh today and tomorrow then back to the 21 Day Fix Meal plan on Wednesday!

Last week we tried 21 Day Fix Beef Stroganoff and it was SO good!! I love the fact that you can still eat some of your favorite comfort foods just cleaned up a bit!! Check it out and let me know what you think...

Ingredeints:

2 cups whole wheat linguini noodles

2 tsp olive oil

1 pound of lean beef

1/2 onion

1 clove garlic, minced

1/2 cup fresh mushrooms, chopped

1 tbsp cornstarch

1/4 cup low sodium beef broth

1/2 cup non fat greek yogurt

Broccoli 

Directions:

*Cook noodles according to package. Drain and set aside. 

*Brown beef, onions and mushrooms together in a medium sauce pan on medium heat with 2 tsp of olive oil. Add garlic and cook for another minute until garlic is fragrant. Remove beef mixture and drain any grease from the pan. 

*Set this mixture aside. Use beef drippings from the pan to make a beef/mushroom sauce. 

*Heat pan on medium heat and add 1 tbsp of cornstarch and the beef broth to the pan, use a wisk to mix everything together and the liquid should thicken in a few minutes. If it becomes too thick you can always add a little more beef broth. 

*Once you have a sauce you can now add the beef mixture and greek yogurt together in the pan. The greek yogurt makes it creamy without adding sour cream. 

*Serve beef stroganoff over cooked noodles with steamed broccoli! 

This plate was one yellow of noodles, one red of beef mixture, 1 green of broccoli.

Week 2 Meal Plan

I look forward to crushing week 2 and am so excited for next weeks results!! If you're interested in joining my Fit for February challenge group on 1/18 please fill out the application below so we can chat and get you started!!

12 Days of Fitmas

Ok friends!! Santa just stopped by and delivered a BIG box of goodies for me to give to YOU!!

Over the next 12 days (starting tomorrow 12/12/15) I will be giving away a gift a day to anyone who purchases a challenge pack for our January 4th New Year New YOU accountability group!!

What's a challenge pack? 
It's your tool kit to kick off 2016 a happier and healthier YOU!!

You get:

FITNESS (workout program selected specifically to meet your needs, goals and fitness level)
NUTRITION (30 day supply of Shakeology, our nutrient dense meal replacement shake to replace ONE meal a day)
SUPPORT (60 days in a PRIVATE Facebook group where you'll get 24/7 support, motivation, meal planning, recipes, tips on dining out, traveling and staying on track)

and with all that you get SUCCESS!!! Not only will you be happier, healthier, toned and slimmer but you also have the chance to win cash prizes and a FREE T-shirt for participating in my accountability group!!

Prizes will be drawn at random each morning at 10am PST and will include items like the new Beachbody Performance Line, E&E pre workout formula, P90X FULL WORKOUT program, Gift cards, Sampler packs, Bonus workout DVDs, Slimming Formula, etc).

Check out the details below....

*A new prize will be drawn each morning at 10am PST and announced here on my page

*Once the prize has been announced the first person who confirms their order will get the prize

*If a daily prize is not claimed that day it goes into the vault FOREVER!! lol You never know what's coming next so if you love the daily prize jump on it!!

What can I expect and what are the Requirements for the accountability group??

You can expect....

1.  A health and fitness program to fit your needs in 30 minutes or less each day.
2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.
3.  Daily accountability through a closed online support group.
4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.
5.  Motivation, Accountability every single day to help you end the year stronger than you started.  

What if you could kick off the new year happier and healthier than you ended 2015?  

The requirements are...

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, complete the application below.
2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.  
3.  You must commit to checking into the accountability group daily and reporting progress.

How do I sign up??

1) Please fill out the application below

2) Make sure we are friends on Facebook and send me a message that you've submitted your application 

3) We will discuss your challenge pack options and get you enrolled!!

If you know someone who would love to join us please share this post or tag them below!!




**Prizes only open to NEW clients working with me who are NOT currently a coach or working with another coach. Please contact me PRIOR to placing your order to make sure the daily prize is still available

If we are not currently friends on FACEBOOK please send me a request so you don't miss the fun!!

Cilantro Lime Cauliflower Rice

I have done the 3 Day Refresh several times now and each time I do it I just keep it pretty simple. I follow the guide book, I pick my fruits, veggies and health fats. I eat my food and I go on about my day. No biggie! But this time I wanted to spice things up a little and I knew I cold get creative with my listed options so I made some Cilantro Lime Cauliflower Rice!!

I wasn't too sure to tell you the truth when I first saw this recipe. I mean I knew it isn't going to be EXACTLY like the rice from Chipotle but a girl can still hope right?!?!

I used the Cauliflower Crumbles from Green Giant in the refrigerated area of the produce section instead of breaking down my own head of cauliflower but you can definitely do that too. And some of the pieces were still a little big for me so I took out my little hand chopper from Pampered Chef and broke it down a little more to actual "rice size" pieces.

Next I put the cauliflower in a small sauce pan, tossed in some minced garlic and stirred for about 5 minutes constantly. There was no water or oil needed but I do recommend stirring constantly so it gets toasted but not stuck to the bottom.

Then I tossed in some chopped cilantro, squeezed in juice from half a lime and gave it a quick stir. Put in it a bowl and topped with fresh cilantro and a lime curl. (or you could skip all that fancy schmancy stuff and just EAT!!!)

This was DELICIOUS!!! It will definitely make the rotation in our house again!! And if you're following the 21 Day Fix it would just be one GREEN container for the cauliflower :)

Ingredients
* 1 Head of cauliflower or cauliflower crumbles
* 1 Lime
* 2 Tsp chopped garlic (fresh or from a jar)
* Chopped cilantro

Directions
1. Chop Cauliflower (or pour crumbles from bag and chop to desired size)
2. Toss in pan with Garlic, stirring constantly until toasted. About 5 minutes
3. Toss in cilantro and lime juice and stir
4. Serve warm and enjoy!!

If you would like more information on the 3 Day Refresh program or are interested in joining one of my upcoming support and accountability groups to stay healthy through the holiday season please fill out the application below and shoot me a friend request over on Facebook!!