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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**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! :)**

 

 

 

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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

RESULTS: An Unbiased PiYo and Shakeology Review – Week 8

 

Results Blog - PiYo Before and After With Weight Loss

For previous reviews, check out Week 1, Week 2, Week 3, Weeks 4-5, Week 6 and Week 7.     

It’s the end! I finished Week 8 of PiYo and Shakeology. Instead of posting a long blog I thought it’d be best to have my results measurements and photos. It’s embarrassing to see the before ones and I’m still not comfortable showing my midriff, but I want to show how effective the program was for me. So (deep breath) here we go!

Before and After Collage PiYo

I lost a total of 13.7 pounds on Beachbody’s PiYo program.

Results Blog - Side View Before Results Blog - Best Side Arms on Sides Left After

I also lost 15.1 inches all around my body – isn’t that crazy? I’m 5’1/2″ and didn’t know I even could lose that much. You can tell here that my waistline has significantly improved – I lost 3″ off of it in just 8 weeks.

Results Blog - Back BeforeResults Blog - Back Arms Down After

Check it out, no back rolls and a lifted tush! The thighs look way better too – the should since I lost 5″ off them total.  I also lost 3.5″ off my hips.

Results Blog - Front Arms Flexed Results Blog - Best Front Arms Flexed After

I got a little more definition in the chest by losing 2.3″ around. Although you can’t see a big difference in them, I did lose 1.3″ off the arms as well.

Results Blog - Front Twist Before Results Blog - Best Twist Arms on Hips Right Bester USE THIS ONE

So after seeing these results, drinking Shakeology and being in months of accountability Challenge Groups I have decided to take the plunge and become a Beachbody coach! It’s funny since I was so skeptical of Shakeology at the beginning but I genuinely enjoy my daily shake. I love the idea of combining my passion for fitness and my newly discovered respect for the products with helping people on a bigger scale than I can reach just by teaching local Pilates courses.

Would you like to see these kinds of results for yourself? I would love to have you join a FREE Challenge Group with me! Please visit my Facebook page, Motivation and Muscles with Miranda to find out about my next group or learn more about what I do as a coach.