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 3.14 with Chipotle Sweet Potato Chili

Happy Meal Prep Monday friends!

This week I only prepped 4 meals because I am commuting out of town for a day and a half. But there are still some interesting items and a great recipe for my favorite vegan chili below.

So let’s start with what I prepped. In the back row you will see my typical bagged veggies – broccoli, carrots and snap peas. Next to those is this week’s recipe, Chipotle Sweet Potato Chili. The balls following are baked falafel, I usually make fresh but the frozen ones at Trader Joes are pretty amazing so I have been using that lately. Next to those are a organic fruits.

The middle row begins as all rows in the photo do, with veggies. Next is a Primal Strips, vegan seitan jerky, my favorite vegan jerky and a quick source of protein (minimum 10 grams a strip). My top favorite flavors are Teriyaki, Texas BBQ and Mesquite Lime.

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Following is homemade hummus that I made fresh yesterday and OMG, it’s to die for. I finally learned the secret to a smooth at home hummus – peeling the skins/membranes off the chickpeas prior to blending. It’s annoying as hell and you will want to quit half way through, but if you stick with it that will be smooth as silk. I used this recipe, Seriously Smooth Roasted Garlic and Parmesan Hummus from Sally’s Baking Addiction. I added an extra clove of garlic and doubled the pepper and cumin, because I love seasonings.

Right underneath are my portioned out nut mixes. I just mixed whatever is in my cabinet as the bags were all fairly low, so I have smoked almonds, raw almonds and pecans in 1/4 cup measurements. Next to them is another Primal Strips jerky and fruit.

The final row is my weekday supply of Shakeology, my favorite superfood meal replacement drink. Shakeology gives me a dense dose of protein, my daily vitamins and the nutrition of 7 salads and a bowl of exotic fruits. It’s organic, has no gluten and is low on the glycemic index for those who are diabetic. Since drinking Shakeology, I’ve noticed an increase in my digestion, my energy levels and my hair, skin and nails are even growing stronger and faster.

Moving onto our recipe of the week: Chipotle Sweet Potato Chili

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This is a smokey, spicy chili that is perfect for vegans and meat-eaters alike. It gets it’s heartiness from the mix of beans and sweet potatoes. And it freezes really well, so make a double batch if you want!

Ingredients

  • 1 tbsp olive oil 
  • 1 yellow onion (medium, chopped)
  • 1 pepper – your choice of color  (medium, chopped)
  • 3 garlic cloves (minced)
  • 2 tbsps chili powder
  • 1 1/2 lbs sweet potatoes (peeled and cut into 1/2-inch chunks)
  • 14 1/2 ozs crushed tomatoes
  • 1 14 oz can  red kidney beans (dark, drained and rinsed)
  • 1 14 oz can black beans (drained and rinsed)
  • 1 1/2 cups vegetable broth
  • salt
  • 1.5 tbsp. adobo
  • 1 tbsp chipotle chile
  • Optional: I had a can of zucchini in tomato sauce that I needed to use up, so I added that in!

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Directions

  • Chop the onion, peppers, garlic and sweet potatoes. Keeping the sweet potatoes separate from the onions, peppers and garlic.
  • Heat oil in a big skillet over medium heat; add in the onion, bell pepper, and garlic; cover and cook 5 minutes until softened.

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  • Stir in the chili powder; cook 30 seconds.

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  • Add in the sweet potatoes; stir to coat with the spices.

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  • Transfer mixture to a large slow cooker; add in the tomatoes, beans, broth; season with salt; cover and cook on LOW for 6-8 hours.

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  • When ready to serve, all ingredients should be softened. Taste and adjust seasonings. (I added a little more pepper and chipotle to mine.)

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  • Portion out for weekly meal preps and freeze the left overs. Enjoy!

**Let’s connect!

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Meal Prep 3.7.16 with Lemon Shrimp and Asparagus Stir Fry

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Happy March readers! This is one of my favorite months, mainly because my birthday and anniversary fall into this month, which means a lot of fun outings. Unfortunately it means a lot of higher calorie meals ahead. So for me, keeping up my meal prep and nutrition will be key so I can indulge on those special nights without too much guilt. I’m a strong believer in an 80/20 life: 80% clean foods and 20% everything else. 80% healthy, 20% treats and wine. 🙂

So this week you will see some familiar meals (egg cups and the sandwich) because of left overs and frozen foods I’ve prepped. But a new addition is the Lemon Asparagus Stir Fry that I will share below. I found it via Pinterest on a blog called Home Cooking Memories and it’s tasty  and easy to make! But before we jump into that, let’s see what I am eating this week.

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We start with some basic fruit – I’m cleaning out my crispers so no new berries or fresh cut fruit until I eat all that I currently have. I have a ton of Honeycrisp and Granny Smith apples left and Cuties floating around so I need to eat those up.

Then you will see a rotation of raw almonds and lime chipotle pecans portioned out. A portion of almonds is 1/4 cup and pecans is 2 tablespoons.

Following is my Shakeology. Chocolate and Greenberry are my top two flavors and 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 regimine.

Lastly, you will see baggies of mixed veggies – fresh cut broccoli, organic baby carrots and snap peas are my favorites.

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The second part of my meal prep continues with more fruit. I’m allotted 2 servings a day on my 21 Day Fix plan and they are the highlights of my day. 🙂

Next may look like weird burnt disks, but it’s actually brussels sprouts. I’ve NEVER made them before but I saw them on a manager’s special at the store and figured I would give it a whirl. I roasted them with balsamic and olive oil and they turned out amazing, but the balsamic turns them a bit dark.

Following that is some homemade guacamole. My guacamole is all done to taste or I would share! It’s an avocado with garlic, chipotle hot sauce, pepper, salt, lemon juice and some salsa for an extra kick. I will dip the veggies in this throughout the week for a dose of healthy fat and flavor.

Next to the guac is the left overs of some hummus and homemade salad dressing – 2 TBS each for veggie dipping as well.

The final row is the Lemon Shrimp and Asparagus Stir Fry. Then a sandwich with veggie protein slices, lettuce and Laughing Cow Light Swiss cheese. Next to that is more stir fry and sandwiches between the stir fries are homemade egg cups with mushroom, spinach, red pepper and a little bit of light cheddar cheese.

So that’s what I’m eating this week! Lots of veggies and fruits, high protein lunches and some fun new foods.

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So let’s chat about this delicious Lemon Shrimp and Asparagus Stir Fry. It takes just 15 minutes to make and it’s 4 delicious servings. Perfect for a family or an avid meal prepper like me!

One of my favorite things about this stir fry is that it has equal amounts of shrimp and asparagus — 1 pound of each. That makes it easy to convert in your head so you know that you are getting 4 oz of veggies and 4 oz of protein with each serving.

I made a few substitutions based on what was in my cupboard and to make it pescatarian which I have noted in the ingredients listing below.

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Ingredients
  • 4 tablespoons olive oil, divided
  • 1 pound large raw shrimp, peeled & deveined
  • 1 pound asparagus, ends trimmed and each stalk cut into 2-3″ pieces
  • ½ teaspoon salt, divided
  • 1 teaspoon minced ginger (to make it easier use Gourmet Garden Ginger Paste)
  • 1 teaspoon minced garlic
Lemon Sauce
  • â…” cup chicken stock – I used vegetable stock to make it pescatarian
  • 1 tablespoon cornstarch – I don’t have cornstarch so I used potato flakes as a thickener
  • 1 tablespoon sugar
  • 1 tablespoon soy sauce
  • ÂĽ cup lemon juice
  • 1 teaspoon lemon zest (if you don’t have lemons or patience, just add an extra splash of lemon juice.)

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Instructions
  • In a small bowl, whisk together all of the lemon sauce ingredients and set aside.

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  • In a large frying pan, heat 2 tablespoons olive oil over medium-high heat. Add shrimp to pan in a single layer and cook for about 3 minutes, turning them over to cook both sides. Season shrimp with ÂĽ teaspoon salt. Shrimp should be beginning to pink on both sides and be opaque, but just slightly undercooked. Remove from frying pan and place shrimp on a plate.

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  • In same frying pan, heat another 2 tablespoons of oil over medium-high heat. Add asparagus and cook until asparagus is tender-crisp, bright green, and just barely beginning to brown. Season asparagus with ÂĽ teaspoon salt (or more if needed). Add ginger and garlic and stir to combine with asparagus. Cook for another 30-45 seconds or so.

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  • Pour in lemon sauce mixture into frying pan with asparagus. Add shrimp back into pan and combine sauce with asparagus and shrimp. Simmer for about a minute or until sauce is thickened. Remove from heat and serve. Enjoy!

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Optional: add to the top of brown rice or quinoa for a heartier meal

If you are a meal prepper, divide into 4 portions for lunches. I made two cups of brown rice to go with it, 1/2 a cup in each container and it was a filling, light lunch.

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**Let’s connect!

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IG: @coachmirandam

Twitter: @Miranda_tm

Message me on FB or here 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 Monday – 2.22.16 with Edamame Salad

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Hi friends, so sorry for the long delay! Between changes at work, family needs and coaching, I just got too busy but I vow to do better from now on!

So if you accept my apology, let’s move onto the topic at hand: Meal Prep Monday.

 

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So taking it from the back row, we start out with a Granny Smith apple, two bags of cleaned strawberries, Shakeology packets for every weekday, a Granny Smith apple and a Honeycrisp apple.

With the 21 Day Fix, I am allotted two servings (approximately 1 cup) of fruit and 4 servings of protein. As a pescatarian it can be tough to get all my protein in, but thankfully Shakeology takes care of my daily vitamins, packs a punch of superfoods, has the nutritional content of 7 salads and is a serving of protein. It’s totally changed my health from the inside out!

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Row two starts with kiwi, moves to mango and blue berries, and then to a broccoli “slaw.” I hate mayo, but I tried broccoli salad mixed with Trader Joe’s Asian Style Spicy Peanut Vinaigrette. It’s a fantastic dressing that you only need a tablespoon or two of per cup, it’s spicy and delicious. Next to the slaw, is hummus, a cucumber and anjou pears.

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The bottom row begins with spaghetti squash, TVP, mushrooms and spaghetti sauce. I prep this once a month, freeze in bulk and pull it out at least once a week. Next to it is a Tofurkey sandwich with lettuce and mustard. Leftovers I froze from my 21 Day Fix Approved Broccoli Mac and Cheese are next. The sandwich next to it is smoked salmon with lettuce, a spreadable Laughing Cow Light Swiss cheese. The last Tupperware is filled with a Chipotle Kissed Sweet Potato Chili, which I will share a recipe of next week.

Each week I like to share a recipe from the former week, if it’s good enough. Well I was blown away by how tasty and filling this Edamame Salad with Asian Dressing from the “Fixate” Cookbook is!

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Serves 4. Each serving contains…

  • 1.5 green
  • 2 yellow,
  • 1.5 purple
  • 1/2 orange

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Ingredients:

4 cups shelled edamame
2 cups sliced Napa cabbage
2 cups shredded carrots
2 cups thinly sliced bell pepper
1 medium avocado, chopped
1 cup chopped fresh cilantro
1/4 cup black sesame seeds
4 Tbsp Asian Vinagrette (recipe below)

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Directions:

  1. Evenly divide edamame, cabbage, carrots, and bell pepper between four serving plates.
  2. Top evenly with avocado, cilantro, and sesame seeds.
  3. Drizzle each salad with 1 Tbsp Asian Vinaigrette.

 

Asian Vinaigrette

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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.

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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! :)**

Meal Prep Monday with Honey Pecan Salmon Recipe- 1.18.16

Happy MLK Jr. Day readers! Today I got to run a ton of errands, workout, etc. but it put me slightly behind on my blogging so this will be a little later than usual.

This week I tried some new things, particularly a recipe from the “Fixate” cookbook. The “Fixate” book is all 21 Day Fix approved recipes and most are pretty delicious! I’m also bringing back an old favorite- honey pecan salmon. Yuuummm!

I also started the 21 Day Fix workout program and meal plan this week–I’m excited to try the program I’ve seen people lose up to 17 pounds on in just three weeks! It’s an awesome circuit training system with 30 minute workouts, simple nutrition and color-coded portion control containers. Learn more here: http://teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=850546

So let’s get on with it…here is what I’m eating this week.

meal prep 1.18 edamame

The first row starts off with some Shakeology and moves into the Fixate Edamame Salad with Asian Dressing (also from the “Fixate” book).  The salad has edamame, napa cabbage, carrots, red pepper, cilantro, avocado and black sesame seeds in it. Topped off with the dressing, it’s a pretty fantastic meal and 21 Day Fix approved!

meal prep 1.18 second row soup and falafel

Moving on, the second row features an organic broccoli cheese soup, a small portion of honey pecan salmon, falafel I got at Trader Joes (we will see how they taste!) and raspberries. This row also begins and ends with Shakeology as I drink it daily to get all my vitamins and nutrients in.

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The third row begins with a halved grapefruit, roasted root veggies (parsnips, carrots, sweet potato and red potato in olive oil with garlic and pepper), a Sandwich Thin and Laughing Cow cheese wedge to go with the smoked salmon, fruit and Shakeology.

And the last row is Shakeology, fruit, veggies with hummus, celery with Laughing Cow Cheese and more materials for the salmon sandwich.

Here are two side views of the Shakeology I plan to drink. I have chocolate (my fav), Greenberry (second fav!), vanilla, vegan chocolate and strawberry. I like to have the packets for the variety. It gives me a natural boost of energy, helps my hair, skin and nails and just makes me feel healthier. Plus it helps me lose weight when I replace a meal with it.

 

Now onto the recipe this week. Honey Pecan Salmon was something my husband and I made for a special meal in a few years back. It is simple, tasty and not too bad for you–really the least healthy thing is bread crumbs!

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So to start you will need:

  • 1/2 pound salmon
  • 1 TBS Dijon or honey mustard
  • 1.5 TBS butter, melted
  • 1.5 TBS honey
  • 4 TBS bread crumbs
  • 4 TBS crushed pecans
  • 2 TBS parsley
  • salt and pepper to taste

Steps:

Preheat the oven to 400 degrees

honey pecan salmon dressing

In a small bowl, mix mustard, butter and honey

honey pecan salmond breading

In another bowl, mix bread crumbs, parsley and pecans

Season each salmon fillet with salt and pepper

dressed honey pecan salmon

Brush the mustard-honey mixture on one side of salmon. Then cover with bread crumbs. Place face-down on a greased or parchment-lined baking sheet. Add the mustard-honey mixture on the other side of the salmon and top with remaining bread crumbs.

ready to bake honey pecan salmon

Bake for 10-12 minutes per inch of thickest part of fillet or until it flakes.

finished honey pecan salmon

Pair with some healthy sides, maybe some wine and enjoy!

**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! :)**

 

 

 

 

 

 

 

Meal Prep Monday – 1.11.16

Welcome to the first official meal prep for 2016!

I have been prepping since the start of the year, however I got ill and was only eating soup and shakes as my throat couldn’t handle much else for days…not very exciting meal prep to share. So let’s see what I am eating now that I’m back!

21 day fix style meal prep with spaghetti squash, broccoli cheddar soup and shakeology

The back row some of my standbys: apples, spaghetti squash, soup and Shakeology. I prep the spaghetti squash by splitting it in two, scooping out the seeds, lightly brushing it with olive oil, sprinkling salt and pepper on it and roasting it at 425 degrees in the oven. Then I add no-sugar added tomato sauce, veggies and TVP (textured vegetable protein).

I’ve been drinking Shakeology for almost 6 months now and have noticed big changes! My hair and nails grow faster, I get more energy from it–less runs to the breakroom for caffeine– and I am losing weight by replacing a meal with it. It’s my favorite post-workout treat and it has 73 superfoods, vitamins and nutrients so it’s my healthiest meal of the day!

21 day fix style meal prep with sandwich thins, tofurkey, egg cups

The next row of prepped foods begins with a ripe grapefruit, followed by a Peppered Tofurkey sandwich with toppings, veggie and cheese egg cups and clementines. The Tofurkey sandwiches are made of whole wheat Sandwich Thins and each thin is one yellow container on the 21 Day Fix plan so I don’t use all my starches in one sitting. I add a slice of cheese, lettuce and mustard to top them.

The egg cups are a Pinterest project. There are a ton of varieties out there, here is a healthy one I like from Super Healthy Kids. I’ve seen some recipes that add a little bit of frozen hashbrowns or a few tater tots at the bottom of each cup, which sounds divine. Mine were made with kale, mushroom and cheese.

21 day fix style meal prep with salmon, tofurkey, spaghetti squash and more

The last row begins with the bananas. It contains two 50/50 salads of field greens and spinach, each with 3 oz. of grilled salmon with Trader Joes “Everyday Seasoning” on top. To the side is some Olive Garden salad dressing, because that stuff is addictive as heck! Next in the row are bags of bagged veggies with chipotle hummus to go with them. You will notice I have more veggies than hummus, that’s because the celery is cut and prepared with one wedge of low-fat Garlic Herb Laughing Cow cheese spread in it’s center.

Not a bad spread for this week! I prepped 8 meals total, plus my fruit and veggies. The rest of the meals will be Shakeology for breakfast/post-workout and freshly prepared items.

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

21 day fix style meal prep with salmon, tofurkey, spaghetti squash and more

21 day fix style meal prep with salmon, Tofurkey, spaghetti squash and more