How to become a Meal Prepping Pro!

Meal Prep can take a little practice but with time you can be a pro!!  For some this can be key for success.  Prepping your meals in advance will have you ready to grab and go at any time. 

First you want to look at your life style and weekly schedule. I work from home the majority of the time and have a family of 5. I never prep breakfast because I feel we are home and my family prefers their eggs or oatmeal fresh. My husband works out of the home so I prep his lunches and place them in individual containers in the freezer so they are always ready for him to grab and add to his lunch box. As for our dinners this depends on the schedule for the week.  If there are sports or meetings that we will be at, I may prep those meals or it will be a crock pot meal. If we are home it is just in the meal plan.

For those who may work out of the home and evenings are a rush this is where more prepping may come in handy.

 (Pictured: Hard Boiled Eggs, Trail Mix, Cinnamon Protein Bars, Turkey

Chili and Seasoned Turkey Burgers)

You hear a lot about prepping on Sundays for the week. However if Wednesday is your day off do it then. It really does not matter the actual day.

 

Items I  prep weekly:

Hard Boiled Eggs

Trail Mix (I like to mix up on my own and place in individual containers)

Peanut Butter Balls or Protein Bars

Wash and cut all fruit and veggies.

 

I select 2 to 3 main courses to prep.

Here are a few ideas:

Turkey Burgers

Grilled Chicken and Veggies

Ground Bison, Veggies and Couscous

Turkey Chili

 

(Pictured: Peanut Butter Protein Balls, Trail Mix,

Hard Boiled Eggs, and Pumpkin Protein Bars)

When I am prepping I am always making a dinner too. For example today when cooking I made a batch of White Chicken Chili and I made extra, why not? I will put the extra in containers to freeze for lunches.

(Pictured: Lunches ready to freeze; Chicken w/veggies, Bison w/veggies

and Turkey Burger w/veggies)

 

When making a meal on a week night, I will  make a double batch. You can freeze just about anything.  It does not take any longer to make a double batch, and now you have a freezer meal ready when you have a busy evening!

(Pictured: Freezer Meals Ready for the Crock Pot)

 

A new kind of prepping I just started is freezer meals ready for the crock pot. Last week I made 5 meals with different proteins, veggies and seasonings. In the morning when heading out for work you just have to throw in the crock pot on low for the day.

Are you new to prepping?  Here are a few things to ask yourself to get started.

If you find yourself skipping breakfast then YES you need to prep. Make oatmeal or protein pancakes in advance. A Isagenix Protein shake is quick and easy!
For your snack during the day, What do you eat? Fruit, Yogurt, Protein bar? What can you prep and have ready? I like to make protein bars and to take it to the next step and individually wrap them, then they are ready to grab and add to your lunch box.
As for your lunch? What is your favorite? Are you a salad lover? Then cut your veggies and prep your protein,  if your protein is chicken then grill it up!
When it comes to dinner, look at your schedule. You have two options. Plan them or prep them.

Once you have looked at your week and made a plan, make your grocery list and head out to the store.  When you get home you are ready to prep for success!!

For more tips read: http://www.jumponmyjourney.blogspot.com/2013/02/the-back-up-plan.html

Zucchini Cakes with a Kick!

 

For many of us, this time of the year is when our gardens are going crazy with producing vegetables. Those of us who grow Zucchini always seem to have more than enough to share with the neighbors.

Here are a few of my favorite ways to enjoy Zucchini: 
Add it to spaghetti sauce
Saute it with a variety of veggies in coconut oil
Slice the Zucchini, brush extra virgin olive oil and place on Grill
Zucchini Bread
Baked Zucchini Fries

I am always finding ways to use Zucchini, and this time I was wanting something different.

Zucchini Cake with a Kick

 

Ingredients:

Extra virgin olive oil

Garlic Power (to your liking)

2 eggs

Salt and pepper to taste

1/4 c. Almond Flour

Red Pepper (to your favorite amount of Kick!)

1/3 c. Fresh Parmesan Cheese

1/2 yellow onion chopped

1 Grated Zucchini (approx. 2 cups)

1 Large Grated Carrot

 

First grate your Zucchini.  Once grated place in hand and squeeze water out over sink. Set Zucchini in a bowl and set to the side.  In a pan heat EVOO and onion, saute for three min.  In a separate bowl  whisk the eggs then add the almond flour, red pepper, parmesan, garlic powder, salt and pepper then mix. Once mixed grate the carrot and add carrot, onion and zucchini to the egg mixture.  Add EVOO to your pan, drop dough mixture into pan and cook on medium for 2 to 3 minutes each side until golden brown. They will look like a 2 to 3 inch cake!

 

If you don't like a kick you do not have to add the Red Pepper!

 

 

I hope you enjoy this fun, easy and light recipe. These can be great as a side dish or appetizer for your next party.

Very Berry Popsicles

 

 

I cannot take credit for this recipe. My oldest son, Devin created these a few weeks ago. I gave him a few ideas of what to put in it and he came up with the . . . 

 Very Berry Popsicles

 

1 c. Vanilla Organic Yogurt

1 c. Frozen Triple Berries (strawberry, blueberry and raspberries)

2 tablespoons Almond Milk

1 tablespoon Raw Honey

 

Take the berries out of the freezer let thaw half way, then mix all 4 ingredients together, you will want to mash up the berries a little. Pour into Popsicle holders and freeze.

 

Enjoy when Frozen!!!

 

Devin's sister Lauren and cousins Jayda and Alexis Approved.

 

 

I did notice that these Popsicles are very filling for kids. It is nice to have smaller Popsicle holders.

 

From our Clean Kitchen to yours . . . get your kids involved in healthy cooking you never know what they will create!!

 



BBQ Season . . .

 

With the fourth of July upon us means grilling parties with friends and family. This also brings out the snacks that my not be fueling our body. Yes, I call it life and having a few treats over the holiday is fine but meal after meal it can catch up with you.

 

Here are a few fun grilling options for you to prepare for your next BBQ!

Remember if the dish you bring to share is a clean recipe then you know you will have

atleast one option to help keep you on track.

 

You will notice a pattern of many veggies for each meal.

 

 

Chicken Foil Packet:

(you can put this together a few hours before)

 

Cut up chicken into 1inch pieces, then cut up for favorite veggies, pictured above is

cabbage and brussels sprouts, then add coconut oil and Mrs. Dash Garlic and Herb. Seal up your

foil packet and cook until chicken is cooked thru.

 

Once plated I love to top with Dijon Mustard.  

Shrimp and Veggies

 

In a foil or a grilling basket place your favorite veggies, I have mushrooms, brussels sprouts, and

green beans. In a separate foils Add Shrimp and coconut oil. 

 

Salmon and veggies.

 

Take a fresh Salmon run salt and pepper and olive oil on both sides.

Cut up Carrots, Zucchini and Cabbage, add garlic and coconut oil, seal up in foil.

Grill Salmon on each side until cooked thru.

 

 

Left over lunch: Chicken Salads

The night before I grilled extra Chicken for our salads for lunch.

I chopped up Romaine, Sweet peppers, tomato, carrots, avocado and crated a delicious fresh salad!

 

My hubby love this salad!!

 

 

 

When pre paring for your next BBQ think protein and veggies, you may have a new creation every time.  Grilling is not just about Brats and Hamburgers. 

Potluck Idea

Are you looking for a dish to share at your Memorial Day Party?

 

Try this colorful Salad; Veggie Quinoa Salad

Ingredients:
1 1/4 cooked Quinoa
Chopped Veggies: (I do not measure these add as many veggies to your liking)
Purple Onion
Cucumber
Multi Color Sweet Peppers
Black Olives
1/3 c. Feta or Blue Cheese
4 T. Balsamic Vinegar
4 T. Olive Oil
Fresh chopped Garlic
Salt and Pepper To taste.

Chop veggies and mix all ingredients together. Keep Refrigerate.
You can also enjoy this as a meal and add cooked chicken breasts or shrimp.

A Few More Potluck Ideas:

Fruit Kabobs - place a variety of cut up fruit on a kabob stick
Peanut butterballs - Recipe in a past blog entry
Bison Burger Sliders
Broccoli Salad:  1 head of chopped Cauliflower and Broccoli, 1/3 c. Sunflower seeds, 1/3 c. Raisins, half chopped Purple Onion,  Bolthouse Salsa Ranch Dressing (amount to your liking)
Marinate your Chicken Breast in a Gallon Size Baggie before leaving for the party: Marinate with Olive Oil and your favorite Mrs. Dash Seasoning!
Sweet Potatoes: Cut in to one inch squares, place on foils with Cinnamon and Coconut Oil. Close the foil packet up and place on hot grill.

 

From my family to yours;
Enjoy Your Memorial Day Weekend, Have Fun, Be Safe, Eat Clean and Be Active!!

Blackberry Scones

I love to have my kids in the kitchen cooking with me. First it started because I thought all the measuring was some of their basic math skills and over the years it has turn into more education for their health. Having conversations with them about the differences in ingredients and how they can help our body or maybe why we do not cook with certain ingredients anymore. Having them involved has definitely helped in our lifestyle change. In our home we eat clean my kids are about 75% clean, I do not make them a separate meal they eat what I prepare. I love that I am helping set that foundation for them to have a long healthy life!

This last weekend it was my 8year old daughter Lauren in the kitchen with me. We made a clean apple crisp, banana bars (which need some changes before I can share that recipe) and a easier scone recipe.


For some reason I think scones are fun but some of the recipes I have found are so complex, and if you have ever notice the recipes I come up with or use are very simple ingredients.

Blackberry Cinnamon Scones

Ingredients:

3 cups Almond Flour

1 t. Baking Soda

dash of salt

2 Eggs

3 tablespoons Honey or Pure Maple Syrup

3 t Cinnamon

3/4 Cup Fresh Blackberries

Preheat oven to 325 degrees.

In bowl mix almond flour, baking soda and Cinnamon.  Then mix in the rest of the ingredients. Fold in the fresh fruit!

Scoop onto a baking sheet, you can shape into a triangle or leave in a circle. Just flatten to be about 1 inch thick.  Bake 15-18 minute or until  you see a golden brown.

A few other fun combinations to this scone recipe:

Chopped Strawberries, few chopped walnuts and dark chocolate chips.

Fresh Blueberries, lemon zest and 2t. fresh lemon juice.

Dried Cranberries, Orange Zest and 2 t. fresh orange juice.

Raspberries, Cinnamon and crushed almonds.

 

 

I hope you enjoy as much as we did!

Keeping Focus will help in your Success

It is that time of the year, New Years is past us; Summer cannot get here fast enough and for most if us we let the weather control how we feel and what we do. Keeping focused on your goals is a big part of your success!

 

Here are a few fun and quick tips to help keep you focused:

 

Keep a daily food journey.

 

Schedule in your workouts at the beginning of the week.

 

Always try!

 

If you have a bad meal or bad day, remember tomorrow is a new day!

 

Find a workout buddy or friends that are supportive.

 

Plan your meals.

 

Drink a gallon of water each day.

 

Always have nuts and an Isagenix protein bar in your purse.

(for those "ohh its been 3 hrs. moments")

 

Get 8 hours of sleep.

 

Do not beat yourself up.

 

Do not focus on the Scale, take measurements.

 

Reach out to someone when struggling.

 

Remember you are never alone on this Journey!

 

Keep up your progress on your Journey!

Best Wishes, Nichole Winter