Late Summer EASY Meal Plan!

Hello! Wow, it has been a while since I posted a new meal plan! Honestly, I have been using all the ones I already had, but with back to school I thought it was time to try create a new one!

I tend to still use the 3/2 method which is where I eat the same breakfasts and lunches 2 days and then another set of breakfasts and lunches the next 3 days. It is easier to prep and then I don't get bored with eating the same thing every day!

You can download the entire meal plan with the recipes HERE. 

My latest time-saving tip is to use chicken sausage and rotisserie chicken for lunches. It doesn't take a ton of time to prep and I just layer it on top of a salad mix. (Lately, I have been using the Asian Salad mix from Costco). Before work, I just add a little dressing, pack it up and go!

I also included a brand-new dinner recipe that is SUPER easy (Morrocan chicken) and will serve a family of 4 for 1-2 nights. It has a ton of flavor without a lot of work!

I have been trying to drink more water and recently purchased a new glass water pitcher from Amazon. Every few days I have been using cucumbers, basil, lemon, limes, etc. to infuse the water with some flavor. It kind of reminds me of a spa, well not quite, but it has been a good way to stay hydrated and super easy!

--> My meal prep containers can be found here. 

--> The water pitcher can be found here. 

Finally, my last new tip is that I have been freezing my almond milk for smoothies. I put the almond milk in ice cube trays and then throw a few in with my smoothie ingredients. SO easy!

You can download my smoothie recipes here. 

I hope this inspires you for a week of healthy eating! My additional tips and guide to meal plan fast is below!

The Busy Mom's Guide to Master Meal Prep!

Top 3 Quick Tips to make Meal Planning FAST!

Meal planning is probably the #1 question I get as a coach. It is also the #1 thing I do that promises results no matter how busy my schedule. Because nutrition is 80% of the equation. These are my top 3 QUICK TIPS to make meal planning FAST! Use this as a checklist each week as you plan!

#1 - WRITE IT DOWN AND KEEP IT SIMPLE

Sounds simple, but in the beginning, I was intimidated by all these pretty Pinterest plans, fancy planner pages and more. I am the most successful when I keep it simple and write it down. I am also the most successful when I plan a week at a time. I tuck this template into my planner for the week and I am ready to go. 

I start with what days I need meals for (i.e. do you have lunches or dinners out planned?) I fill those in.  Then I fill in all the dinners (because they take the most time to think about) and then lunches and breakfasts. I tend to repeat a lot of lunches and breakfasts so I can make the week EASY!

You can download my meal planning template HERE! 

#2 - HAVE YOUR RESOURCES READY

Ever sit down to make your grocery list and think, ugh, I have NO idea what to make for dinner?!?! My best time saver is to have my resources ready. I save links from blogs on my phone or in my email and pull out my favorite cookbooks. The recipes from this week's plan are from Damn Delicious.  No need to recreate the wheel! :) 

--> Avocado Pasta

--> Honey Chicken and Veggies

--> Pork Chops and Asparagus (we substitute green beans because no one eats asparagus but me!)

I also try to think of ideas that are fast or that I have used in the past and keep them on my phone in a notepad. I use Quinoa from Trader Joes that you can make in the microwave and add veggies to it! I make it all on Sunday and pre-portion it for lunches so it is ready to go for the week. Total prep time...5 minutes :) 

For snacks, I try to keep them REALLY simple. Like mixed veggies or yogurt. That way there isn't a lot of prep and it saves me time. This is one of my new favorites. 

Just combine greek yogurt, 1 tablespoon of PB and a handful of chocolate chips. SO yummy. Perfect for 3pm. 

#3 - MAKE YOUR LIST 

Last but not least, I only add to my list the ingredients for the week. Nothing else. This probably saves us hundreds of dollars each month not only because we aren't eating out, but we know exactly what we are eating and when and have just enough. I use the app Wunderlist to track our groceries. That way my husband and I can both access it at the store. We have a list for each store (Target, Trader Joes, Grocery etc.) This week our total grocery bill for 4 people with meals for everyone was $152. That averages to about $1.80 a meal for 4 people. Pretty good right? (And this includes organic fruits and veggie!)

It probably takes me 30 minutes or so to plan for the week but the best part is I don't have to think about it again for another 7 days! :) 

Happy meal planning! :) 

Back to Basics --> Easy 7 day Clean Eating Meal Plan!

I'll say it again but I cannot believe it is August! With the girls starting pre-school and Heather heading off to college I just felt the need to simply things this month. SO, I kicked off August with a new meal plan, inspired by my goal to keep things simple!

You can view all the recipes and make a copy for yourself here! And because organizing and color coding makes me happy, make sure to check out all my other plans. (For those of you following Beachbody programs, This is 21 Day Fix, Country Heat and Hammer and Chisel friendly.)

As you might have seen I have started a country dancing workout program. WHATT! I know. I am not a huge country music fan....AND I am a horrible dancer...BUT this has incorporated a little extra fun into our schedule and allows me to dance barefoot in our basement in the morning or better yet with the girls after work. Its been a really nice change in schedule and something all of us our enjoying!

CHECK US OUT! 

Have an fun, healthy weekend!

Easy Summer Meal Plan!

Late nights and early mornings makes for long, fun summer days! Add in a few longs weekends and some traveling and sometimes sticking to your clean eating plan gets tossed out the window!  Just because time is crunched however doesn't mean you need to give up. This is our meal plan for the week...and after a weekend of traveling its EASY! One episode of Dora the Explorer (25 minutes) and I am prepped and ready for the week. Plus I would rather spend time at the pool after work than chopping veggies. This can be 21 Day Fix, Paleo friendly and gluten free (with a few modifications depending on your preference).

Tips / Shopping Tricks / Recipes:
- Grilled salmon recipe
- Mustard chicken thighs recipe
- Pork stir fry includes grilled pork chops + stir fry veggies (frozen) from Trader Joes
- Turkey burgers and sweet potato fries are both from Trader Joes
- Zoodles (zucchini noodles are chopped with a spiralizer) and tossed in coconut oil with your choice of vegetables (with optional meatballs).
- Energy bite recipe
- Paleo friendly breakfast quiche recipe

Snacks:
Greek Yogurt
Berries
Chopped Veggies
Almonds
Dark Chocolate
Protein Smoothie (Using Shakeology + coconut milk)
Coconut water

Prep:
I typically chop all my raw veggies ahead of time as well as bake extra chicken and grilled veggies for lunches during the week. I also make the quiche and energy bits ahead of time to have throughout the week. This takes me about 25-30 minutes.

To plan for dinners I simply prep/plan the night before. Each night I also pack my lunch for the next day. It probably takes me 15 minutes an evening to gather ingredients and plan/pack. Not to bad!

Try it and let me know what you think!

Holiday Week Meal Plan!

Happy Memorial Day! :) I hope everyone had an amazing LONG weekend. Did you over indulge? Maybe haven't made it to the grocery yet? Well don't worry, I have your weekly meal plan all planned out for you with some of my favorite, easy, family friendly recipes!

You can download the entire version here. The best way to get back on track is to have a plan! :)  Here are a few tips I use throughout the week. 

1) Stick to what you like. I love Skinnytaste. Her recipes are super easy, family friendly and easily convert to the 21 Day Fix plan (which I follow). 

2) Plan ahead. I will grill chicken on Sunday (Monday in this case) for salads throughout the week. I will also chop my veggies and pack them in individual serving bags. Finally, I buy nuts pre-packaged into individual servings at Trader Joes. It saves time and keeps me from eating the entire bag!

3) Plan for treats! I don't have treats listed in this plan (they can be substituted for any carb). I aim for 3 treats a week. So 3 glasses of wine, or 3 servings of chocolate. Or maybe even some yummy summer ice cream!!

Have a great holiday!

We Eat! Weekly Meal Plan + Time Saving Tips!

My favorite blog posts to read are what everyone is eating...because lets face it, nutrition is everything. You could workout 5 X a day and eat McDonalds and I am guessing you won't get the results you want. So I thought I would share with you another post on what we are eating. Plus its the #1 question I get. What do you eat and how do you plan.  Nutrition is the hardest for me personally because I am a stress eater and I LOVE sweets.  Starting the week with a good plan is a great way to stay on track.  

I follow the 21 Day Fix meal plan pretty consistently. 

-->You can download the template to plan your own workouts and meals here.  

-->I also have a full list of previous meal plans I have used here. 

This week we are eating a lot of yogurt, apples, quinoa and lean protein sources.  I try to repeat some of the meals so they are easier to pack each night before work. The recipes can be found below. 

Breakfast: I vary between plain oats with cinnamon and berries and sometimes an extra veggie when I need it. On the weekend I eat a whole grain waffle with peanut butter and banana. YUM!

Snacks: Morning snacks are always Shakeology. This is my game changer. I switch the flavor every few days and it keeps me full until lunch. Snacks consist of yogurt (I am sort of obsessed with Trader Joes Coconut Cream Greek yogurt right now) and a few chia seeds. Its a great source of protein. I eat 2 carbs a day and on the days when I haven't had my allotment yet I add some organic granola. Its a great afternoon snack. 

Lunch: Lunch is usually a protein + green. This week I threw in a quinoa bowl. The concept is to bulk prep on the weekends. (Think of yourself as a healthy Chipotle). Make rice, quionoa, couscous, veggies, beans and lean protein. Then during the week you can make your own bowls, tacos and pretty much anything you can think of! (Recipe below). 

Dinner: Dinners vary based on the week but I pretty much always have a recipe from Skinnytaste. Its my favorite. 

RECIPES

- How to make Shakeology

- Crockpot Pork Tenderloin

- Stuffed Peppers

QUINOA SALAD

1 cup cooked quinoa12 ounces grilled or baked chicken (can use rotisserie as well) Assorted veggies ( Peppers, cucumber, carrots, broccoli,red onion, celery etc.)

Dressing2 T soy sauce2 T cider vinegar
1/2 t fresh chopped chili pepper or srisacha (I used srisacha)1 clove minced garlic1 t coconut or olive oil

Instructions

Mix together and enjoy! Top with feta cheese for some extra flavor!

TIME SAVERS

I purchase turkey meatballs, buffalo burgers and shrimp stir fry from Trader Joes. It definitely helps on those busy week nights! I make my zoodles from fresh zucchini with 1 teaspoon of coconut oil. Just toss in a pan for about 5 minutes!

Enjoy! And let me know what you think!

Lets Eat!

I always get the question, what do you eat all day? Since I am following the 21 Day Fix plan this month (100%), I thought I would share what some of the meals are that I am eating. You can find full meal plans, meal planning templates and recipes here.  This is snapshot of some of the meals/snacks I have eaten over the last few days.

First let me say that I tend to eat the same meals and snacks 2-3 times a week and make them in advance. So I am alternating between 2-3 variations a week. 

First up is my new favorite. Trail mix cookies with a side of fruit (apple in this case). 

Trail Mix Cookie Recipe
- 2 Cups Trader Joes Ancient Grain and Super Seed Oatmeal
- 2 tablespoons of Trader Joes Super Seed Blend (w/ Cranberries and Coconut)
- 2 ripe bananas
- 1/4 cup raisins
- Cinnamon to taste

Combine all ingredients in a bowl.  Spoon into tablespoon size balls. Bake for 12 minutes or until crunchy on top.

I put them in the freezer and eat them as snacks throughout the week. You can also add PB and chocolate chips to your taste!

Zoodles

Next is a family favorite. I typically make pasta bolognese in the crockpot and then I substitute out zoodles for noodles! In this case I used Trader Joes Turkey meatballs and marinated my zoodles in coconut oil in a skillet for about 5 minutes with some fresh cut tomatoes. YUM! I bought a super cheap spiralizer on Amazon and it works great. 

Lettuce Free Salads
I went to a cooking class a few weeks ago and we had the best salad made with sugar snap peas and radishes. This week for lunch I have been chopping some up, adding feta cheese and then tossing in a few hard boiled eggs for protein. Its super easy and a little more exotic than you typical romaine garden salad. I use just a touch of balsamic vinegar as the dressing. (p.s. You can never have too many hard boiled eggs. They are great when you are in a hurry!)

Baked Salmon

This is my go to recipe when we don't have a lot of time. Its SO easy and really delicious and for some reason when we eat salmon I feel like we are having this gourmet meal. lol. 

Yogurt Bowls
Last but not least are yogurt bowls. Although there is so much goodness packed into this, you can barely see the yogurt. I usually eat Siggi's coconut greek yogurt, Trader Joe's coconut cream or honey greek yogurt. I then layer on some fruit (raspberries, blueberries and raisins in this case) and some chia seeds. The raisins and chia seeds give it a crunchy taste.

I pretty much eat 5 X a day and balance it all out with 3 carbs, 4 proteins, 3 fruits, 4 vegetables, 4 servings of oil/butter, 1 healthy fat (think nuts, cheese etc.) and 1 seed/dressing (coconut, flaxseed, sesame seeds etc.)

If you have questions let me know. Enjoy the recipes!

5 Meal Planning Tips to Save You Time!

I have to say meal planning has become sort of trendy...and somewhat glamorous. Every site I go to has some meal plan with amazing menus and grocery lists. I don't know about you but as a busy mom it can be somewhat overwhelming. Don't get me wrong, I love a good meal plan, but I tend to do the same tricks over and over again to get our grocery list prepped and planned for the week. 
These are my top tips that can save you time in the long run. They aren't rocket science, but a nice reminder that it doesn't have to be complicated!

Save recipes ahead of time.  
I have a folder in my inbox that is called "recipes", every time I find something I like online or a blog, I email myself with the link. I know there are fancy apps that do this for you, but for some reason email just works for me. When I'm in a pinch. I just scroll through the list. I also make boards on Pinterest.  Some of my favorites are below.  Break them up by category so its easy to find what you are looking for.

--> Clean Eating Machine
--> Breakfast Club
--> Smoothies
--> 21 Day Fix

Don't recreate the wheel.
There are lots of amazing sites, blogs, magazines etc. that will do the planning for you. You don't need to start from scratch. Here is where I get some of my inspiration.

-->Fitnessista: $60 of daytime eats for the week
--> Skinnytaste: Weekly Meal Plans
--> 21 Day Fix 
--> Weekly Meal Prep Example (2200 Calories)
--> Weekly Meal Prep Example (1500 Calories)
--> Shop once, eat all week!

Know your Schedule. 
I make our grocery list on Thursday night, we shop on Friday and then I prep/cook on the weekends for the upcoming week. This spaces it out so its not so overwhelming on one day. When you make your list, know your schedule. Are you going to have time to cook every night? If not plan a meal the night before where you can use the crockpot or have leftovers. How many nights do you need to plan dinners for? How many days do you need lunch and breakfast for? Thinking through who will be eating and when saves time in the long run.

Write it Down. 
Write down each meal that you are buying ingredients for. Even if you don't make it on the day you have planned you won't forget that you have the items.

Use a List App.
I do use a bit of technology for my list making. We use Wunderlist to make our grocery list but I am sure there are a lot of other apps that you can use. Everyone in the family has the app and can add items to the list as needed. That way whomever goes to the store can double check last minute and make sure we didn't forget anything!

Last but not least, have fun. I always pair grocery list making with a glass of wine at the end of the week. :) And then I celebrate it being done with an episode of Scandal. Reward yourself for planning! I try to get inspired by making yummy food and reset my goals for eating healthy for the week.

Hope these help!

Busy Mom's Guide to Meal Planning

Eating healthy as a family of five can be challenging and time consuming. When I first started down this clean eating path I honestly didn't know how I was going to fit it into our schedule but knew that it would have a long term positive impact on both myself and our family . After a few months of trial and error, I think I finally have it figured out (at least in this category!!)

TIP #1 PLAN AHEAD
Plan your dinners a week at a time. I plan all of our dinners for the week on Thursday night and then we shop / prep Friday thru Sunday. I will admit on Thursday night its not my favorite activity but when paired with a glass of wine, its not too bad :) AND the benefit I get throughout the week is well worth it.

TIP #2 PREP ON THE WEEKEND
I work full time and take my lunch to work. I plan my lunches and snacks a week in advance as well. So on Thursday night when I am making my grocery list I think about what the needs for lunch as the family are for the week (i.e. if I have any meetings, lunches out etc.) Everything is packed and ready to go on Sunday so I don't have to think about it the night before.

TIP #3 SIMPLIFY
Simplify. I do NOT take extravagant lunches to work or make complicated dinners. Its repetitive but that cuts down on the prep time. :)  We use the crock pot ALOT!

MAKING PREP EASY

This specific plan follows Plan A of the Hammer and Chisel meal plan and can also be used with the 21 Day Fix plan. For those of you that aren't familiar with those programs its basically clean eating. Period. Its about 1300 - 1500 calories a day.

The prep of all of this food takes me about 90 minutes. It includes pre-packing the nuts/snacks. Measuring my fruit (where appropriate. I eat about 1 cup per serving), steaming the vegetables and baking the protein. I do not cook the sweet potato ahead of time and just pop it in the microwave at work for 2-3 minutes. While 90 minutes sounds like a lot, it would take me about 15-20 minutes every night so it does save time in the long run. I usually break it up over the weekend during naptime!

Protein
I bake all the protein with minimal seasoning at 350 degrees for 25-30 minutes at the same time. It usually consists of a bit of olive oil, Mrs Dash season and a little bit of lemon juice. 1 serving is about the equivalent of 1 cup cooked.

Vegetables
I steam the vegetables with water and then once cooked add 1 tablespoon of coconut oil with a little bit of salt and pepper. One serving is about 1 cup.

Snacks
Snacks include fruit, nuts and chopped raw veggies. I cut all the veggies ahead of time and put them in individual snack bags along with the fruit and nuts.

The containers shown are from Amazon. There are tons of options. These were about $15 for 10. They are dishwasher safe and microwavable.

EXAMPLE DAY 

The meal plan below shows what I would eat in a normal day on this plan including the lunches prepped above. The containers are in reference to the programs mentioned above. 

Breakfast (1 red, 1 green)

- Egg Casserole (12 eggs, 1 cup mixed fresh veggies on hand, 1/4 cup skim milk, salt/pepper to taste. Bake at 350- for 25-30 minutes until done in the middle) Slice into 6 servings.

(If I don't eat eggs I will sometimes substitute in a greek yogurt and or steel cut oats w/ fruit)

Snack 1 (1 red, 1/2 green, 1 purple)

- Shakeology (protein shake) with 1/2 banana and 1 cup of spinach

Lunch (1 red, 1 yellow, 1 orange, 1 green)

- Grilled chicken, tilapia or chicken sausage

- 1/2 sweet potato (You could substitute quinoa, brown rice, couscous, 1/2 english muffin etc.)

- Steamed veggies (usually broccoli and cauliflower)

- 1 tablespoon sunflower seeds

Snack 2 (1 purple, 1 blue)

- Apple or 1 cup of berries

- 12 almonds

Dinner (1 red, 1 green, 1 yellow)

- Protein 

- Vegetable

- Optional carb. (On this plan I get 2 carbs a day, so I modify this based on my above choices and if I want wine! lol) 

Snack 3 (1/2 green)

- Mixed raw veggies

I hope that helps for all of you looking for some clean eating inspiration! I LOVE going to my fridge on a weeknight and simply pulling out my lunch for the next day. It makes such a difference!

p.s. Check out my meal planning page for more dinner ideas!