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.Ā Ā I use Shakeology as a post-workout meal. I stress MEAL because I use it as a meal replacement.Ā 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. Iā€™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 fruitĀ vinaigrette (or make your own)

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Step 1: Rinse and trim ends off of brussels sprouts. ThenĀ 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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**INTERESTED IN DAILY MOTIVATION, HEALTH TIPS AND RECIPES? CONNECT WITH ME ATĀ HTTP://WWW.FACEBOOK.COM/MOTIVATIONANDMUSCLES

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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.Ā 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. šŸ™‚

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 theĀ avocadoĀ 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 atĀ 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 2.29 with 6 Months of Prep Flipgram

Happy leap day! I’m finishing up CIZE, the new hip hop cardio dance workout by Shaun T. It’s actually super fun and makes cardio feel less exhausting. The routines are set to modern music and they break them down into easy moves that they repeat multiple times before adding on. Curious? Check out info here.

Here is the last meal prep I did in February 2016. I’m running around a lot this week, so simple and quick meals are best for me. Let’s take a peek at what I will be eating.

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The back row starts with sliced cucumbers that I will add to the veggie bags daily so they don’t dry out. Following is a 3 oz. serving of tuna mixed with lemon juice and pepper and whole wheat organic crackers. The next container is spaghetti squash, TVP, mushrooms, easy Italian freezer tomatoes and no sugar added spaghetti sauce. Next to that are egg, mushrooms and cheese egg cups. The row ends with lemon pepper tuna and whole wheat crackers.

Row two begins with veggies and hummus and dressings. Following are whole wheat sandwich thins with two sliced Baby Bel cheeses on them and a serving of Field Roast Lentil Sage Deli Slices – a tasty, quick vegetarian protein source.Ā  Next to the sandwiches are three containers of sliced mango and blueberries. Right under those are small, honey crisp apples.

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The final row is of bagged veggies and hummus servings. I love the Tribe Everything Hummus, it’s all the toppings on an Everything bagel in a hummus! Next to it is my Shakeology, a dense, superfood meal replacement shake that contains 78 superfoods, your daily vitamins and a huge dose of clean protein. Shakeology has helped me lose weight, improved my energy, let me ditch my chalky vitamins and given me a clean meal on the go. And the final items are my clementine oranges.

In other news, it has been 6 months since I started meal planning! In honor of it, I made a quick little Flipgram of some of my favorite meal preps. Check it out here: https://flipagram.com/f/lAwUIwMe9I

**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 – 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! :)**