Meal Prepping: Hardest part of a lifestyle change

The key to my weightloss success has to be within nutrition and meal prepping. Without prepping meals I am so quick to toss my workout aside and have lunch with Nick instead. Not only am I doubling my caloric intake most of the time but I am missing out on at least three miles of cardio too. Below you will see my Meal Prep for this week. 

**Note: I've broken my breakfast and snack down with the nutrients as well. I did this because I will keep my breakfast and snack the same throughout the week. My dinner is up in the air most of the time. I am picky when it comes to variety and can't stand the thought of not being able to go home and choose whatever I am feeling like that night. 

My snacks will vary week-to-week with a fruit/veggie and a protein. I like boiled eggs, carrots, peppers, hummus, apples and blueberries. I also like to incorporate 1/4 cup of oats with some peanut butter and cinnamon for a dessert-like treat.

My lunch will depend on my mood but these are the choices of the week. I have at least two meals of each (except the last meal). That meal is specifically for Nick. Last week I made jalapeño cumin chicken bites and he loved them so I decided to shred chicken with a dash of hot wing sauce and add the cumin and jalapeño to the rice. 

Three large chicken breasts supplied me with enough meat to make all of the chicken lunches while two cans of tuna supplied me with two lunches. 

All of these dishes are portioned using the 21 Day Fix containers so you can utilize those when making these lunches.

Enjoy,

Jennifer 

Cottage Cheese Smoothie

Never in a million years would I think to put cottage cheese in my smoothie but being a lover of all things dairy, especially cheesecake, this was a must try!

Cottage Cheese Smoothie

3 loosely-packed cups of spinach (typically 1.5 tightly-packed green containers)

2 purple containers of frozen antioxidant berries (I use a blueberry, blackberry and raspberry blend)

1 red container of low-fat cottage cheese

2 teaspoons of honey

12-16 ounces of water

1.5 Green | 2 Purple | 1 Red 

This smoothie will yield way more than what can fit into your Shakeology container. I split it with my boyfriend but the container counts are if you drink the entire thing by yourself, which I could easily do! 

Enjoy!

Peach Mango Shrimp Tacos

This meal is light, semi-healthy and quick! Who doesn't love tacos and seafood? I am sure to some extent this meal could become 21 Day Fix approved but for the time being I have listed the nutrition facts below.

Ingredients:

8-ounce bag of shredded iceberg lettuce 

1 cup of light sour cream (you can substitute this for plain 0 percent Greek yogurt and save calories)

1 cup of peach mango salsa (I use Pace brand)

12 ounces of shrimp

Cilantro 

1/8 cup of shredded cheese 

8 flour tortillas (8 inch)

Directions:

1. Dump lettuce, sour cream and salsa into a large bowl and mix together. 

2. Peel shrimp and place in a skillet over medium-high heat and top with cilantro. Cover and cook for five minutes or until peachy-pink color; take off heat. 

3. Place lettuce mixture on tortilla, add a dash of cheese and top with shrimp. 

4. Enjoy! 

Nutritional Facts:

Servings: 8   |   Calories: 251 per taco   |   Fat: 8.3g   |   Saturated Fat: 3.5g   |   Cholesterol: 99mg   |   Sodium: 574mg   |   Carbohydrates: 30g   |   Fiber: 2.6g   |   Sugars: 4.7g   |   Protein: 14g

Juicing and Blending for Allergy Relief

The awesome thing about living in Charleston is that our winter only lasts about 1.5 - 2 months (January and February). We get to enjoy wonderful blooms in late February and I get to spend a good deal of February - May with a runny nose but luckily Simply Saline saved me from the misery but you can always juice and make smoothies for some relief from your allergies.

Just put everything in the juicer and voila you're done! Enjoy!

Healthy Frozen Yogurt

I am generally good about keeping my dessert intake to a minimum during the week but I definitely have cravings. I can eat fruit and be happy but not satisfied. I need the rich and chocolatey dessert to feel satisfied. I can always count on my Greek yogurt and peanut butter mixture to keep those cravings at bay but sometimes I need chocolate and that's where this dessert comes into play.

Ingredients:

1 cup nonfat plain 0 percent Greek yogurt

3 teaspoons of coconut oil

3 teaspoons peanut butter

3-5 chocolate chip morsels 

honey 

Directions: 

1. Place yogurt in the freezer to slightly freeze a couple hours before you're ready to eat the dessert

2. Melt coconut oil, peanut butter and chocolate chip morsels in microwave once you're ready to eat. 

3. Stir completely to mix

4. Drizzle peanut butter mixture over yogurt

5. Place back in freezer for about five minutes to allow peanut butter mixture to harden

6. Take the dessert out and drizzle with honey 

Container Count:

1 red 

6 teaspoons 

P.S. I don't count the honey nor do I count the morsels since there isn't even enough to count. I also only use one type of Greek yogurt as well. I've tried almost all brands and this is my absolute favorite. I buy mine at Food Lion. It is cheaper than most and you get more for your money. You can view it HERE.

Detox Green Smoothie

I will keep this post short and sweet with a delicious recipe from The Glowing Fridge. I did alter the recipe since I was out of Almond milk but it still turned out very good. The celery and lemon really made the smoothie pop. Enjoy it for breakfast to detox and de-bloat!

P.S. you'll need a cup larger than 32 ounces to enjoy the entire smoothie at once. 

Ingredients:
1.5 cups of kale, spinach, etc.
1 medium cucumber (I always skin my cucumbers because I don't trust the cleanliness)
2 stalks of diced or chopped celery
1 skinned and halved lemon
1 banana
1 cup pineapple
2 tablespoons of chia seeds
2 cups of water

Directions:
Prepare all items (except the water) the night before and place in bowl/Ziploc. Put in the freezer and dump into blender in the morning. Add two cups of water and blend!

21 Day Fix Containers:
Green - 3 
Purple - 2.5 
Orange - 1


Enjoy!

Stress-Less Thanksgiving Prep

Cut out the stress of preparing and hosting this Thanksgiving. Be prepared and you'll have a Thanksgiving to remember.

P.S. Don't forget to be thankful that you're able to spend time with your family, eat a delicious meal and create memories that'll last a lifetime!

One week Out:
1. Finalize all guests
2. Clean your fridge and sanitize!
3. Shop until you drop. Don't put anything off for the week of Thanksgiving.

Three - Four Days Out:
1. Depending on your turkey size you might need to go ahead and place it in your fridge to start thawing. It can take up to four days for a 20-pound turkey to fully thaw in the fridge.
Tip: You always want to thaw your turkey in the fridge and not at room temperature.

Two Days Out:
1. If you're making pies from scratch start making those now!
2. Prepare your dressing (it is the South and it is NOT stuffing) and place it in the freezer. By preparing and freezing it a couple days ahead the flavors actually meld together so it tastes better plus you're not trying to make it all at once on Thursday.

One Day Out:
1. Make your cranberry sauce. For a good recipe click HERE!
2. Prepare and bake your casseroles.
3. Ensure all the household chores are done.
4. Soak your turkey in brine overnight

THANKSGIVING DAY:
1. Rinse your turkey of brine and pat dry.
2. Place in the oven to begin cooking.
3. Set your table.
4. Prepare appetizers for when guests start trickling in.
5. Make the mashed potatoes and prepare all side dishes to be warmed in oven.
6. Let turkey rest for 30 minutes
7. Enjoy your dinner

21 Day Fix Cheesecake

Cheesecake is one of my absolute favorite desserts but I always eat a slice and want another, and another, and another which leads to a disaster if I don't have my self control in check that day. But since I have been on the 21 Day Fix I stumbled across a recipe for a healthier alternative, if you can say that, to the regular counterpart. The amazing thing about this cheesecake recipe is that it tastes just like full sugar, full fat, rich and delicate cheesecake.

At first I was scared to see how many colored containers one slice had in it but then I was relieved to know that each slice is only equivalent to one red container. This is perfect for me because I am supposed to eat four red containers each day and I hardly make it to that four every day. Not only does this help me reach that four container mark but it allows me to have a nice dessert after dinner.

You can top this cheesecake with whatever you'd like but since I am on the 21 Day Fix I choose fresh fruit or if I haven't used my allotment of peanut butter for the day then I melt a little of it and drizzle on the top. It hardens as it touches the cold cheesecake and gives it an extra little something for peanut butter fiend like myself.

So enough of the fluff and more of the recipe!

Ingredients:

16 ounces low-fat or 1 percent cottage cheese

½ cup of plain Greek yogurt

2 eggs

5 tablespoons of sugar (I used Stevia instead [1 tablespoon of sugar = ¼ teaspoon of Stevia])

3 tablespoons flour

1 teaspoon vanilla extract

1 tablespoon lemon juice

Directions:

1. Dump cottage cheese and Greek yogurt in a blender and blend/liquify until smooth.

2. Add egg, flour, vanilla and lemon juice and blend again until all smooth.
3. Pour into a 9-inch round pan.
4. Bake at 350 degrees for 30-40 minutes or until the top starts browning and pulling away from the sides. It should be jiggly to the touch but not runny.
5. Let cool for a couple hours
6. Transfer to fridge or freezer until chilled.
7. Enjoy!

Servings:  6   |  Container Count: 1 Red per slice

Note: the picture above is not my actual cheesecake slice. I am waiting for my camera to arrive so I took it with my iPhone camera and the quality was poor. Below is the actual picture of my cheesecake. 

Easiest Refried Beans Ever

If you're looking for the BEST and healthiest refried beans and taco seasoning to ever be made then you've stumbled upon my page for a reason!

I was searching the internet for a good homemade taco seasoning recipe and came across this one from Eat.Drink.Love and thoroughly enjoyed it. Not only did it provide me with a healthier alternative for a taco seasoning but it tasted better and I knew EXACTLY what I put into it unlike those prepackaged seasonings.

For the refried beans it is honestly one of the easiest and healthiest alternatives to the canned ones I always knew growing up.

Directions:
1. Toss some pre-washed and pre-cooked black beans into a skillet on medium heat. I like to purchase a large bag for $1 at the grocery store and cook them in the crockpot for several hours then portion them out and refrigerate or freeze accordingly. I don't add any salt or seasonings so that they're versatile for tacos, black bean burgers or even as a simple side dish.

2. Once they've started to heat up in the skillet start to smash them with a fork until they become the texture of refried beans. You can then add whatever seasonings you'd like to at this point. I usually sprinkle on some of the homemade taco seasoning and then serve with shredded chicken or ground turkey mixed with tomatoes.

Voila! You now have simple, delicious and nutritious refried beans for your favorite Mexican cuisine. Be on the lookout for my favorite Molletes with Pico de Gallo and 21 Day Fix Tacos within the next few days!

Two Ingredient Pumpkin Brownies

If you're looking for a healthy dessert this probably isn't for you, but if you're looking for a soon-to-be fall favorite look no further!

This two-ingredient pumpkin brownie recipe is sure to please for taste buds alike. Now, I am usually a sucker for all fall and Halloween themed items, recipes, etc., but this fall has been very hectic to say the least. My career took a jumpstart, Nick and I just finished moving apartments and we are finally starting to see our floors after boxes piled to our ceiling are being cleared! All this just in time for Halloween to zoom by and Thanksgiving plans to begin! OK, enough about my reasoning for being absent recently and on to this delicious recipe.

Ingredients:

1 box of brownie mix 

1 can of pumpkin

1 container of cream cheese frosting 

Directions:

1. Mix pumpkin and brownie mix until smooth.

2. Bake as recommended on the brownie box.

3. Cool and frost.

4. Enjoy

Lowcountry Shrimp And Grits

I was talking to my sister a couple of weeks ago and mentioned how I was craving shrimp and grits. She couldn't believe people would actually put shrimp in their grits, as she likes sugar and butter, but I definitely reassured her that shrimp in grits is almost one of the best things she could probably try!

Being from Alabama I hadn't heard of shrimp and grits until I moved to Charleston, but boy have I had my share since moving. Each time I cook the delectable dish I prepare it a different way. This batch was probably my best batch thus far and I wanted to share it with you guys, because who couldn't benefit from a good shrimp and grits recipe?

Ingredients:
As much shrimp, okra, garlic and onion powder / seasonings as you prefer
Grits (I used instant)
8 ounces chicken broth
1 pint of light cream

Directions:
1. Prepare grits as directed on box, but substitute water for cream and broth. The more broth you use the "meatier" the grits will taste and the more cream you use the richer and creamier your grits will taste.
2. Prepare shrimp as directed on packaging
3. Once grits are almost finished toss in desired amount of okra and shrimp
4. Finish cooking grits, okra and shrimp until desired
5. Top with shredded cheddar cheese

Enjoy!

*Please note that the shrimp I used was also already peeled, deveined and cooked.

Homemade Sunflower Butter

Does your diet consist of staples? I'm sure some of you eat a variety of items each day, but do you have something you eat more than five times a week? For me it is oatmeal. I eat oatmeal each day for breakfast and sometimes I make protein balls with it or I bake it into cookies, but all-in-all I eat oatmeal like it is going out of style. Alongside my oatmeal I like to mix in a couple tablespoons of sunflower butter, but when I am stretched for money I opt for the less healthy counterpart – peanut butter.

Recently I have been really stretched financially so I've used peanut butter, but I went to Trader Joe's this morning and grabbed a bag of roasted, unsalted sunflower seeds. Let me just add in that I went Whole Foods first and priced a 12-ounce bag of seeds for $3.99 but I figured they would be cheaper at Trader Joe's. They were definitely cheaper! For a 16-ounce bag it only cost me $1.99 and that was too great of a deal to pass up. 

I've been wanting to make my own sunflower butter for weeks and finally got around to purchasing the products and actually having the time. So, get ready for the easiest and healthiest option for sunflower butter! 

Ingredients: 

2 cups of roasted, unsalted sunflower seeds 

1 teaspoon of salt (optional)

1 blender

Directions:

1. Take two cups of roasted, unsalted sunflower seeds

2. Add to a blender and blend (scraping sides often)

3. Once a powder is created continue to blend until liquified
4. Once liquified add 1 teaspoon of honey and 1 teaspoon of salt
5. Blend until smooth and liquid

Note: the heat from the blender blades will release the oils in the seeds and that will speed the liquifying process along.  I also used the whip feature at the end of the process just for texture.

Nutrition Facts:
Calories: 100 per tablespoon 

Easy Strawberry Jam

A couple weeks ago Nick and I fixed a large breakfast and decided we wanted jam to go with our biscuits, but alas I had taken it to work and didn't have any. No need to fret though because I had some strawberry and I knew I could whip up some strawberry jam in a matter of no time. So, here is the recipe for my quick and easy strawberry jam!

Ingredients:

2 Cups of Strawberries
1 Tablespoon of Lemon Juice
1/4 Cup of Sugar

Directions:

1. Hull and slice two cups of strawberries
2. Blend until desired consistency has been reached
3. Boil strawberries, 1/4 cup of sugar and 1 tbsp of lemon juice at a rapid boil until thickened. Stirring as not to stick.
4. Let cool at room temperature (but in my case I needed it ASAP so I stuck it in the freezer for 10 minutes)

Enjoy!

Yields 4 servings

Nutrition Information:
Calories: 72 per serving   |   Fat: .22g   |   Sodium: .88mg   |     Carbs: 18.45g   |   Fiber: 1.45g   |   Sugar: 16.18g   |   Protein: .5g

Banana Ice Cream Sundae

A banana split you won't feel guilty about eating! This sundae has a base of banana ice cream and topped with hard-shell dark chocolate. This recipe yields around four one-cup servings and the process is simple but does require some freeze time which needs to be planned for in advance. For those who enjoy a cool dessert on a muggy night this is sure to please the palate.

Not only is this sundae great for a summer night, but it is actually quite healthy and filling. By including a peanut butter spread, a banana and fruits you're actually looking at a sustainable snack instead of just a simply delicious dessert! You're looking at most all of the sugars coming from natural sources in addition to this recipe being gluten-free and vegan!

Ingredients:

5 Yellow bananas
1/2 Cup of Earth Balance Coconut and Peanut Spread


Directions:

1. Peel and slice bananas to place in your blender
2. Whip until smooth
3. Add coconut and peanut spread and whip until smooth
4. Place in freezer-safe container and freeze several hours or overnight

Enjoy!


Servings: 4
Nutrition Information:
Calories: 179  |  Fat: 4.5 g  |  Sodium: 25 mg  |  Carbs: 35.5 g  |  Fiber: 4.3 g  |  Sugar: 18.6 g  |  Protein: 3.1 g

This recipe yields two servings.

Additional calories:
--> With chocolate sauce: 137
--> With strawberries: 1/4 cup = 12 calories
--> With blueberries: 1/4 cup = 21 calories


Below is a comparison of an original banana split versus my homemade banana ice cream sundae.

Hope you enjoy the healthy banana ice cream sundae!

Yogurt Firecracker Popsicles

Looking for that perfect 4th of July dessert? Do you like popsicles but dislike all the sugar that comes along with said popsicles? So do I and that is why I wanted to share this recipe. It is healthy, simple and satisfying. It only includes three ingredients: blueberries, strawberries and vanilla Greek Yogurt.

The flash made my blueberries look like cartoon blueberries.

I prefer Oikos Vanilla Greek Yogurt but Publix didn't have any large containers. There are less calories in the Dannon Oikos Greek Yogurt than in this brand so your calories and nutrition information can vary if using that brand.

Ingredients:

1/2 Carton of Blueberries
1/2 Carton Strawberries
1 Cup Vanilla Greek Yogurt

Directions:

1. Wash fruits (de-stem strawberries) and puree separately in a blender until desired consistency.
2. If blueberries are more purple than blue feel free to add blue food coloring.
3. Layer each fruit into a popsicle mold until filled to the top.
4. Freeze for a couple of hours and enjoy!

Servings: 8   |  Calories: 61   |  Fat: .73 g   |  Cholesterol: 3.1 mg  |  Sugars: 9.45 g   |   Protein: 2.8 g

Homemade Baked Fries

Last night Nick and I had grilled turkey burgers, fries and delicious pickle spears! I knew when I woke up yesterday that I wanted homemade french fries, but I knew I had to find the perfect recipe because I don't like cooking fries at home for many reasons.
1. I don't fry at home.
2. I am very particular about my home-cooked fries. They always turn out too burnt or too raw; never just right.
3. If I buy pre-made fries we never eat all of them and they get freezer burn. Plus they're processed and I prefer not to cook processed foods.

So I researched some recipes and found the perfect one at Simple, Savory & Satisfying The fries were delicious, crispy and healthier than the processed fries you'd normally buy at the grocery store.

 
Ingredients: 

4 red potatoes
3 tablespoons of coconut oil
Onion powder
Garlic Powder
Paprika
Steakhouse onion burger seasoning


Directions:

1. Preheat oven to 425º
2. Wash potatoes, slice into fries and place into a mixing bowl.
3. Sprinkle seasonings and oil onto fries and mix together.
4. Bake each side for 20 minutes or until golden brown.

Enjoy!

Friday Favorite: Peanut Butter Pie Battle

I decided I would go a different route this Friday Favorite edition. I have noticed two Peanut Butter Pies floating around the internet. I really, really, really, really want to try one of them. I knew which one I wanted to try out simply because it comes from my favorite food bloggers (Minimalist Baker).

Not only have I had it on my radar for several weeks, but I knew it would be healthier than the alternative pie I have seen recently. This pie looks oh, so delicious as well, but when I eat desserts I do prefer for them to be on the healthier side (or as healthy as possible).

I wanted to let this Friday Favorite post be about these two pies and which one you would choose.

1. When you look at the picture you might not notice at first which pie would be healthier.
2. You might not realize how many calories, sugar, fat, etc., is in the unhealthier alternative either. That's why I took it upon myself to actually examine the ingredients and calculate the calories based on an 8-slice pie. Please see photo below for ingredient and calorie count of the pie not from Minimalist Baker.

For calorie-counting purposes I separated the crust, filling and ganache respectively as breakfast, lunch and dinner.
Breakfast = Crust
Lunch = Filling
Dinner = Ganache

--> If you would like to try the left pie please click here
--> If you would like to try the right pie please click here

Disclaimer: This post is in no way related to Minimalist Baker or Best Yummy Recipes. This was simply a way for me to help make you aware of what you're putting in your mouth. Although you probably know pie is bad for you, you might not have known just how bad the pie actually is. Why not make a healthier alternative?

Knockoff Spicy Jack Wedges

Who likes O'Charley's? Who doesn't like all the calories that come with a delicious, mouth-watering meal there? Me too and that is why I decided to experiment and create my own healthier version of my favorite Spicy Jack Wedges!

They're crispy, spicy and healthier than the deep-fried counterpart!

Ingredients:
1 large egg
1/3 cup bread crumbs
1 8-ounce package of pepper jack cheese
dash of red pepper/paprika

Directions:
1. Crack egg into a bowl and whisk, slice cheese into eight one-ounce slices and then cut diagonally so that each one-ounce slice is now consistent of two diagonal pieces. Thus the entire eight ounce package yields 16 wedges. Dip each wedge in the egg mixture.

2. In a separate bowl mix 1/3 cup of bread crumbs and your seasonings. Remove wedges from egg mixture and coat with bread crumbs.

3. Spray a cooking sheet and line each wedge on the sheet.

4. Cook on broil (4-6 inches from heat) for 5 minutes or until the wedges turn golden.

Notes: It is super hard to keep the cheese from baking out of the coating. I think these do taste great, but nothing can replace O'Charley's spicy jack wedges. These are a great replacement though! 

Weekend Waffles With Revealed Secret Ingredient

Nick has been craving waffles for weeks now so we finally made some on Thursday night but we also had some today for breakfast. As I started to make the mix Nick asked me if I put _____________ (the secret ingredient) in it. Of course I hadn't put the ingredient in because I hadn't even thought of it. 

Needless to say I mentioned how I couldn't believe I hadn't thought of putting that in the mix and I poured about 1/4 cup of it in and proceeded as normal. The waffles turned out delicious and I couldn't help but rave about the secret ingredient Nick knew about but I hadn't thought of before. 

You might have thought of this ingredient before, but it is coffee creamer! Who would have thought?

Homemade Mint Chocolate Chip Ice Cream

I was reading the Food Babe's article regarding homemade coconut milk ice cream and tailored it to my own specifications. Since I don't have an ice cream machine, I would suggest to stick to her technique since she uses a machine and the end product would be better.

If you're looking for a big spoonful of mint chocolate chip ice cream such as Breyer's then this might not be what you're looking for, or at least my recipe isn't. I altered the chocolate ingredients and the preparation process.

Cons of my ice cream recipe vs. the original recipe:
1. My ice cream texture was that of homemade snow cream (if you've had that before).
2. I suggest using more mint extract than either of us mentioned. I like my ice cream to have a kick and this tasted a lot like the coconut milk as opposed to mint chocolate; although, it did taste like mint chocolate chip ice cream.
3. Use sweetened chocolate as she mentions, instead of my unsweetened cocoa and coconut milk alternative.

Please remember the nutritional content of my ice cream is exactly that, the recipe I used. Although the ice cream suffices, next time I will be using sweetened chocolate instead of unsweetened and dropping more mint extract into the mix! 

If you'd like the original recipe simply visit the Food Babe's article! She has a great explanation for why you should eat homemade ice cream instead of frozen yogurt from large chains!