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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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
  • ⅔ 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
  • ¼ 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 ¼ 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 ¼ 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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