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 3.21.16 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! :)**

🍀 St. Pat’s Mint Shakeology 🍀

It’s St. Patrick’s Day AND my birthday, so I started my morning with my own version of a mint protein shake. With a protein from the Shakeology, almond milk and peanut butter, plus the 73 vitamins and superfoods in Shakeology, it’s a healthy treat that tastes like a dessert! It tastes similar to a Dairy Queen Mint Blizzard they have around this time of year, but much much better for you! I got a bit wacky and added two Thin Mint Girl Scout cookies for funsies (it IS my birthday after all!).

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🍀 St. Patricks’ Day Mint Shakeology 🍀

  • 1 serving Greenberry Shakeology
  • 2/3 cup of unsweetened almond milk
  • 1/3 cup water
  • 1 tbsp. of peanut butter
  • 1/2 tsp. mint extract
  • 3-5 ice cubes
  • Optional: 2 Thin Mint Girl Scout cookies for garnish

Directions:

  1. Blend all the ingredients except the Thin Mints in a blender
  2. Crush the Thin Mint cookies for garnish
  3. Instagram your badass green shake and tag @CoachMirandaM so I can see you try it!

((or find me on Twitter, @Miranda_TM or Facebook: http://www.facebook.com/MotivationandMuscles — I love to connect with readers and health and fitness enthusiasts!))

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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 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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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 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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**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 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.  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! :)**