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! :)**

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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

meal prep mon 2.22

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 & Healthy Mac and Cheese! 11.23.15

Welcome to the second edition of Meal Prep Monday!

This week my meal prep is much smaller than usual due to it being a holiday week and my travels. I will still eat healthy while I’m out and about, but I didn’t think my mom would appreciate me adding multiple Tupperware containers of food to her fridge space on a holiday.

So to make it up to you, I’ve included my new favorite 21 Day Fix Approved Mac and Cheese. It is shockingly good and there is quite a bit of cheese in it, the big difference is that the base is pureed cauliflower and cheese, instead of cheese and milk or cream and flour.

First, let’s look at what I am eating this week to stay on track with my nutrition.

Meal Prep for the week of 11/23

Meal Prep for the week of 11/23

From the back row moving forward, I have my Chocolate Shakeology, which I have for every breakfast. Then I have four servings of my 21 Day Fix Mac and Cheese which adds up to a yellow, blue and green container.

The next loose row is an apple, tuna with lemon and pepper recipe per my last post, whole wheat crackers, Laughing Cow Cheese, 100 calorie almond and walnut packs and garlic hummus in 3 containers.

Row three is plain Greek yogurt with blackberries, apples, Sandwich Thins (only one yellow container!) and carrots.

The last loose row is another packet of almonds and walnuts, sunflower seeds, cashews, Tofurkey and carrots.

So that is three days of meals and snacks for this holiday week!

Now onto this glorious mac and cheese I promised you… this is my adaption of a recipe from “The Foodie and the Fix.”

21 Day Fix Mac and Cheese with Broccoli

21 Day Fix Mac and Cheese with Broccoli

Yield: approximately 8 servings

Serving Size: 1 cups per serving

Container Equivalents: 1 YELLOW, 1 BLUE, 1 GREEN

Calories per serving: 334

Fat per serving: 13 grams

Ingredients

  • 6 cups cooked whole wheat elbow macaroni (about 3 cups dry)
  • 4 cups broccoli florets, cooked and chopped smaller if they’re in large pieces
  • 1 1/3 cup shredded cheese of your choice
  • 1 1/3 cup shredded sharp cheddar cheese
  • Minced onion to taste (or onion powder in a pinch)
  • Salt and pepper to taste
  • 4 cups roughly chopped fresh cauliflower
  • 1 cup unsalted vegetable broth

Directions

  1. Heat a pot of water on the stove to boiling. Lightly salt, then cook your pasta.
  2. While your pasta is cooking, steam your cauliflower and broccoli separately.
  3. Once that’s done, put it in a blender or processor with the vegetable broth and blend until it’s very smooth.
  4. Once you’ve drained your pasta, put it back in the pot it just cooked in on a low heat setting, add the cauliflower puree, the cheeses, the broccoli and stir until everything is heated through and the cheeses have melted. As you stir, add the salt, pepper and onion to taste.

Portion out and enjoy!

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Are you interested in learning more about meal preparation, getting daily fitness tips and even learning what I do as a Beachbody Coach? Like my Facebook page and check it out!