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.

meal prep mon 2.22 - 1

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! :)**

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

Meal Prep Monday with Black Bean Soup Recipe – 12.21.15

It’s Meal Prep Monday! The holidays are a challenging time, so I am trying to stick even closer to my meal preparation so I don’t fall off the fitness wagon. I made my mom’s spicy, low fat black bean soup this week–see the recipe below my meal prep info. FYI – no blog next week, the holidays and travel will mean meal prep won’t happen until mid-week probably.

Let’s eat!

Week of prepped meals

Here we have my meals for breakfast (three flavors of Shakeology), lunch and daily snacks. Not a bad looking spread, huh?

Meal Prep with sandwiches, hummus veggies and spaghetti squash

For the back two rows, moving left to right we have my mom’s black bean soup recipe that I’ve shared below. Next to that are two tofurkey, cheese, lettuce and mustard sandwiches on whole wheat sandwich thins (just one yellow container if you do 21 Day Fix!). Following them are 3 small containers of hummus, homemade and store bought chipotle flavor. In the top row, the red container is spaghetti squash with no sugar added sauce, mushrooms and TVP. Below the spaghetti squash are roasted mushrooms and asparagus with balsamic and coconut oil. Cut veggies in sandwich bags follow, with a big bowl of cut fruit that I scoop a cup from daily. Clementines and a small green apple finish the top two rows.

 

Meal Preparation Salad Shakeology and veggies

The bottom rows are pretty easy to identify, but I’ll still go through them. Blackbean soup, a salad with dressing. Next to those are hummus, cucumbers, broccoli, more clementines and a cup of fruit. The final row is ALL Shakeology, my healthiest meal of the day with 88 superfoods, protein and vitamins.

Container for Meal Prep

I was asked by a reader how I store all this once I’m done prepping. Great question! I used to bag them separately, but that got confusing. So what I do now is put them all in a small organizing tub so my husband knows that’s my prepped food and not to touch. I take out my meal and snack the night before and put it in an insulated lunch bag for the following day. That way, I can choose based on cravings, what needs to be eaten first, etc.

And here is the spicy, low fat black bean soup recipe I promised you! It is only four easy steps. It makes quite a bit of soup, so I always freeze some in individual containers for easy meals.

Spicy Black Bean Soup in a Bowl with Sour Cream

Spicy, Low Fat Black Bean Soup

Makes approximately 8 servings

Ingredients:

  • 6 cans black beans, drained and rinsed
  • 1 medium onion, peeled and chopped
  • 6 tsp. chopped garlic
  • 2-3 Tbs. olive oil
  • 14 oz or 3 1/2 cups vegetable broth
  • 4 tsp. cumin, add more to taste

Optional

  • Sour cream for garnish
  • Tortilla chips for garnish
  • Cilantro, red pepper and chili powder to add a kick, if desired, add to taste

Vegan spicy low fat black bean soup recipe

  1. Cook onion and garlic in the oil in a sauce pan over medium heat. Cook until tender and aromatic. Remove from heat.

 

Sauteed onions and garlic for black bean soup

2.  In a food processor, pulse onions, garlic and three cans of black beans (drained and rinsed) until they form a paste consistency. If it gets too thick and your food processor won’t blend it, add a little bit of the vegetable stock to make it blend easier. Add to a stock pot.

Food Processor of Black Beans

3.  Add the three remaining cans of black beans, vegetable broth and spices to the stock pot. Cook until heated through.

low fat vegan black bean soup in stock pot

4.  If desired, add sour cream and/or tortilla strips to the top.

Enjoy!

Spicy Black Bean Soup in a Bowl with Sour Cream and tortillas in soup

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! 🙂