meal prep

How to Plan a Week’s Worth of Dinners in Just Five Minutes!

January 22, 2017

If you work full-time just like me, you know that the work week is crazy. There is no time to make a pit-stop at the grocery store and grab food to cook. And by some chance, say you do make that stop… is what you’re getting healthy?

With all of the New Year’s resolutions still going strong, we want something ready and waiting, but also healthy. Just a little bit of planning can give you that!

So I’m going to show you how I plan a week’s worth of dinners in just five minutes.

Here is my upcoming work week menu.

I always start with the meat (or vegetarian protein source). This is usually the part of the meal you don’t want to have three nights in a row. So I lay out Monday through Friday and rotate my meat through the week. I shoot for about 6-8 oz for a portion size for us.

Next are vegetable choices. I believe that at least half of your plate should consist of non-starchy vegetables so I recommend having at least 2 choices per meal. This is what keeps your meal low calorie and high fiber. So you still feel full for barely any calories.

Last is your starch group. This should always be the smallest portion on the plate unless you are doing high intensity exercise and need the fuel. But for most, it’s listed at the bottom as a reminder that it is not the priority. Keep your starches whole grain/100% whole wheat to make the best of that starchy situation.

Now look at that! You’ve got your dinners planned and have made a grocery list!

This can be done for breakfast, lunch and dinner. Menu planning not only helps you stay on track with your diet, but it also provides convenience while budgeting!

I hope this helps your work week become a little less stressful and a little more healthy. If you have any questions, please comment below! And feel free to share this post by using the icons below!

Planning Low Carb Egg Muffins For Breakfast!

September 2, 2015

Egg muffins are so versatile when it comes to flavors within your egg mixture! This is where you can get a great variety of vegetables, herbs and spices. I’ll let you know what I used so you can have a healthy serving of vegetables with breakfast. It’s basically an omelet on the go! Here is what you’ll need:

INGREDIENTS:

1 dozen organic eggs
1 pack turkey bacon
3 peppers (1 green, orange, yellow)
1 cup spinach
1 small pack pepper jack cheese, shredded
1 tsp turmeric
1 tsp garlic powder

DIRECTIONS:

Preheat oven to 350 degrees.

First crack your dozen eggs and dispose of your shells. Place in a mixing bowl to be used a little later.

Next, chop your turkey bacon and cook it in a skillet on medium heat for 10 minutes or until done.

While bacon is cooking, chop all peppers and spinach and add to your mixing bowl.

Add your cheese, turmeric and garlic powder to your mixing bowl.

Once bacon is finished, add it to mixing bowl.

Mix all ingredients in your bowl thoroughly and begin ladling your egg mixture into your muffin pan.

Once all 12 sections of your 4 oz muffin pan is filled, place in the oven for 10-15 minutes.

To check if muffins are completely cooked, stab center muffin with a tooth pick.

Once muffins are done, place all 12 muffins on the cooling rack and repeat process until entire mixture is cooked.

Once cooled, refrigerate for your week.

Reheating instructions:

Microwave muffin for 30 seconds.

This is a great low carb grab-and-go breakfast you can have meal prepped for your week. If you want to add more carbs you can use a toasted sandwich thin to make a sandwich!

If you know someone who could benefit from this recipe, please share using the social media icons below!

Enjoy!

Meal Prepping Fiesta Breakfast Burritos!

July 30, 2015

If there is one thing we all have in common is that we have NO time in the morning for anything! Whether you are rushing around to get ready, you’ve overslept, the kids are fighting, or the dog needs to go out… we just don’t have time.

So how can we eat healthy without time?

EASY!! MEAL PREP!!

This is a step by step on how to make 20 fiesta breakfast burritos to keep in your freezer. And how to warm them up like they were just made! This has saved me over and over for those morning where time is just not an option.

Here is what you’re going to need:

INGREDIENTS:

2 dozen organic eggs
1 small bag of shredded cheese (fiesta blend)
2 packs 100% whole wheat tortillas (20 tortillas total)
1 pack of turkey sausage
1 bunch of fresh cilantro
2-3 jalapenos, seeded (from the back deck garden!)
1 box of Ziploc sandwich bags

DIRECTIONS:

First, I start with cooking the turkey sausage with my chopped jalapenos. For us, we like the heat of about 2 jalapenos. But add the third if you like that extra kick!

Cooking your turkey sausage first allows the pan to become coated so your eggs don’t get as stuck to the pan.

Once your turkey sausage is finished, place it off to the side in a large mixing bowl.

Next, it is time to cook the eggs. What I like to do is get a medium sized bowl and crack 6 eggs at a time, scramble them, and add them to the large mixing bowl to join the turkey sausage.

**Here is a little secret with my eggs… I am a HUGE turmeric fan! Turmeric is SO good for you in so many ways, I try to use it as much as possible. So as I am whipping my 6 eggs, I will put a dash of turmeric and garlic powder in the mixture.

Once I complete all egg scrambling, I now have a large bowl full of eggs, turkey sausage and jalapenos. After thoroughly mixing all these ingredients, you are almost ready for burrito rolling!

Make sure to chop your bunch of cilantro and have it in a bowl at your burrito rolling station. As well as your small bag of fiesta shredded cheese.

Once everything is lined up on your counter, grab your tortillas and begin the filling process!

Your tortilla will include 1/2 cup of your egg/sausage/jalapeno mixture, a sprinkle of your cheese blend, and a pinch of cilantro! Then you will roll it up and bag it!

Repeat 20 times and BOOM! You’re done!

Now you can load up the freezer and know you have twenty breakfast options waiting to be eaten!

Lastly, I like to give you an idea how to heat them up so they do not taste soggy.

The night before we plan to have one, we take a burrito each out of the freezer and put it in the refrigerator overnight. Once we get up in the morning, it is defrosted, we put it in the microwave on a plate for 30 seconds, and your burrito is ready to eat!

This is one of my favorite high protein, lower carb ways to eat a fast breakfast. It is totally worth meal prepping for an hour on Sunday to know my boyfriend and I don’t have to worry about breakfast planning for 2 weeks!

I hope you’ve enjoyed this breakfast meal prepping post! Please leave questions in the comments section. And if you know of anyone who could benefit from an easier and healthier morning, please share by using the social media icons below!