Meal Prep 6.13. 16 with Quinoa Brussels Sprouts Salad

Happy Monday! I’ve been getting a lot of questions from the Challengers that I health coach about my meal prep, so I thought I would walk them through what I am eating this week, as well as share my new favorite salad recipe with a twist–the part that is usually lettuce is shredded raw brussels sprouts!

 

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We start off in the back with my Vanilla and Chocolate Shakeology.  I use Shakeology as a post-workout meal. I stress MEAL because I use it as a meal replacement. It contains a huge dose of protein, gives me a natural boost of energy, helps my hair, skin and nails and just makes me feel healthier. I’ve lost over 15 pounds using this as a meal replacement with a workout and cleaner eating regimen.

The next row is my fruit for the week. I eat two servings of fruit (typically a cup or a large stone a citrus fruit is one serving) a day. This week’s mix are honey crisp apples, nectarines, oranges and kiwi.

The third row has some bagged veggies, roasted Brussels sprouts with a drizzle of balsamic and this week’s Quinoa Brussels Sprouts Salad (recipe below!). The salad holds up really well for meal prep because the brussels sprouts are so dense and durable they don’t wilt like normal lettuce. Following the salad is mango with blackberries and grapes.

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Moving onto the next row, we start with roasted brussels sprouts and an individual tub of hummus for the cut veggies. Then we have organic, whole wheat crackers and more berries and mango.

The final row is where the bulk of my meals are. We start off with a vegan chili, then move to tuna with lemon pepper seasoning and lemon juice and spaghetti squash with TVP and mushrooms. Next to that is another lemon pepper tuna and a low-fat quiche I made and froze (eggs freeze well, crust is a bit moist).

Following the amazing 21 Day Fix eating plan, where I learned exactly how much of what kinds of food my body needs, this is enough portioned out food for breakfast, lunch and snacks for my workdays. Most dinners are prepared fresh at night.

Ready for that ah-mazing salad recipe? I thought so! I love that this salad has protein from the quinoa and nuts, a bit of fruit and the dense nutrients in the brussels sprouts. I got the recipe from Gimme Some Oven, but instead of making her salad dressing I just thinned out some raspberry vinaigrette I had with apple cider vinegar.

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INGREDIENTS:

INGREDIENTS:

  • 1 pound brussels sprouts
  • 2 cups cooked quinoa (here is a tutorial/recipe for how to cook quinoa)
  • 1 cup dried cranberries
  • 2/3 cup chopped pecans, toasted
  • Low-cal fruit vinaigrette (or make your own)

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Step 1: Rinse and trim ends off of brussels sprouts. Then halve lengthwise and thinly sliced crosswise. You may need to toss a bit to get them to come apart like lettuce.

Step 2: Toss all ingredients together until combined.

Step 3: Portion out and enjoy!

 

I’m no photographer, so check out the incredible photo from Gimme Some Oven of the completed salad.

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Tasty Tuesday Meal Prep with Cali Roll Salad

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Hi readers! I know, it’s been a long time since my last post. I have been busy working hard on my fitness, was cast and performed in an opera and just finished my busiest season at my day job. BUT I have been prepping weekly and trying new recipes for your enjoyment.

So I’m back with a vengeance for this week’s meal prep and healthy recipe. Let’s check it out!

Starting with the back, we have two bags of Shakeology, my favorite organic, low-glycemic index meal replacement shake in Chocolate and Vanilla. This helps fill me up, curb my cravings and is my favorite breakfast on the go! Plus it has 72 superfoods and vitamins, so I know I’m eating well. 20160522_224411.jpg

Next we have my California Roll Salad (recipe below!) that I concocted out of various Pinterest ideas with the 21 Day Fix Asian salad dressing. VERY filling and high in protein, my little creation tastes like a cali roll without the rice so it’s easier on your waistline. Next we have my “Bowl of Lies” spaghetti squash with TVP, mushrooms, roasted tomatoes and spaghetti sauce. I usually make 2-3 spaghetti squash at once so I can freeze these in individual portions and pull out for quick meals.

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Next we have half a grapefruit, a Tofurkey, lettuce and cheese sandwich on whole wheat Sandwich Thins. Following are two servings of the Moroccan Carrot Salad, a tasty, CLEAN recipe I picked up while doing the 3-Day Refresh cleanse. Next to that, in green and white, is gnocchi in a lemon-wine sauce with mushrooms, broccoli and asparagus. Finally, we end on some blueberries. 🙂

The following row is all my fruit for the 5 workdays. On my eating plan I am allowed 2 servings of fruit a day, it’s hard to keep it to just that because I love sweet food, but I’ve learned that I can easily spend a whole day eating fruit and that is not good for the waistline.

Onto the new recipe! YAY! I bought a ton of imitation crab at a club store and froze it in 2 cup portions. So I’ve been getting creative with my uses. Here is my newest creation.

California Roll Salad

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Ingredients: (for one large salad, I made two at once)

  • 1 cup imitation crab
  • 1-2 cups lettuce – leafy varieties like bibb and arugula work great
  • 1/2 cup shredded carrots
  • 1/2 cup sliced or diced cucumbers
  • 1/2 cup edamame
  • 1/4 – 1/2 avocado
  • 1 TBS sesame seeds
  • Optional: sliced or shredded nori

Wash, slice and combine the above into a salad!

If you are using for meal prep, be sure to eat the salad within 3 days of making and slice the avocado right before eating.

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21 Day Fix Approved Asian Salad Dressing:

Ingredients:

1/2 cup rice vinegar
1/3 cup reduced-sodium Tamari soy sauce, gluten free
1 tsp raw honey or pure maple syrup
2 tsp freshly grated ginger
5 Tbsp toasted sesame oil

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Directions:

  1. Combine vinegar, soy sauce, honey, and ginger in a medium bowl; whisk to blend.
  2. Slowly add oil while whisking; mix well.
  3. Store in the refrigerator, tightly covered, until ready for use.

 

**Interested in daily motivation, health tips and recipes? Connect with me at http://www.facebook.com/MotivationandMuscles

Message me to be added to a free, 5-day healthy eating challenge group where you will learn how to meal plan and prep like a pro! :)**

 

 

 

Meal Prep 3.21.16 with Moroccan Carrot Salad

Happy Spring!

I got hopping in the kitchen on my meal prep this week and made an extra batch of a recipe from one of my most popular posts, 21 Day Fix Approved Healthy Mac and Cheese.   I also am sharing one of my favorite simple salad recipes, Moroccan Carrot Salad. I discovered it while doing the 3-Day Refresh, a gentle cleanse that allows you to actually eat NOT starve. And now it is one of my favorite go-to salads that can last in the fridge for a long time.

So here is what I am eating this week. 🙂

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The back row begins with salt and pepper cashews. I eat 2 tbsp. – 1/4 cup of nuts a day to get some protein. Next to it is my 21 Day Fix Approved Healthy Mac and Cheese…the secret to it being guilt-free is in the sauce and the fact that it’s even amounts of pasta and broccoli. Mushrooms were on clearance yesterday, so I threw in some baby bellas and it was a tasty addition. Next to that are my spinach, egg and cheese egg cups. Following is my Chipotle Sweet Potato Chili, which I had frozen leftover from last week. The sandwich is Tofurkey, lettuce and cheese on a whole wheat Sandwich Thin and a side of mustard. Then we have another portion of the mac and cheese and some raw almonds.

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The next row are my veggies for munching at my desk. We have bagged carrots and broccoli with hummus.  The carrot salad next to it is the Moroccan Carrot Salad and I’m providing the recipe below. 🙂

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The following row is my assortment of Shakeology for the week. I have 5 out of 8 flavors we offer.  I use Shakeology as a post-workout meal. I stress MEAL because I use it as a meal replacement. It contains a huge dose of protein, gives me a natural boost of energy, helps my hair, skin and nails and just makes me feel healthier. I’ve lost over 15 pounds using this as a meal replacement with a workout and cleaner eating regimen.

The final row is my fruit. On the 21 Day Fix eating plan, which I tend to follow regardless of what program I do, I’m allotted two servings of fruit a day so I try to mix it up to keep it fun. I have an array of berries, pears, apples, mandarin oranges, kiwi, etc.

Ok, onto my recipe of the week, the 3-Day Refresh’s Moroccan Carrot Salad! This is a spicy, crunchy salad that is clean, easy to make and low-calorie.

Moroccan Carrot Salad

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Makes one large salad or two servings of veggies (one cup each)

Ingredients:

  • 2 cups julienned carrots
  • 1 tsp. extra virgin olive oil
  • 3 tsp. fresh lemon juice
  • 2 Tbsp. chopped fresh cilantro (or parsley for a less spicy alternative)
  • 1 clove garlic, chopped (if you are a garlic fiend like me, add extra!)
  • 1 dash ground cumin
  • 1 dash ground paprika
  • 1 dash cinnamon
  • 1 dash cayenne pepper (omit for less spicy dish)
  • Himalayan Salt to taste

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  1.  Chop garlic and cilantro
  2. Combine all ingredients into a large bowl; mix well
  3. Let salad marinate, covered in refrigerator for 2-3 hours before serving for maximum flavor.

Either eat as one large salad or portion out into two containers for meal prep that week. The salad just gets better as it absorbs the spices, oil and lemon juice. YUUUMMM!

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**Interested in daily motivation, health tips and recipes? Connect with me at http://www.facebook.com/MotivationandMuscle. Message me to be added to a free, 5-day healthy eating challenge group where you will learn how to meal plan and prep like a pro! :)**