If I’ve learned anything from this health journey, it is that meal prep is the key to staying on track. I actually thought it would be easier to follow the 80 Day Obsession meal plan now that school is out. While it is in some regard because I am awake for less hours each day, so eating every 2 – 3 hours is much easier, I am not as good with meal prepping.
With a three day conference to start my week, I wanted to go back to meal prep, and I am so excited for these Tabouli Quinoa Chicken Bowls. Super easy and able to make lunch for the next 4 days. The following recipe is for one bowl, but super easy to duplicate it for as many days as you need.
- 1/2 cup cooked quinoa
- 1/2 cup red onions
- 1/2 cup tomato
- 1/2 cup cucumbers
- 3/4 cup cooked chicken (I seasoned mine with Nature’s Promise Mango Habanero)
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 1 tablespoon mint
- 1 tablespoon parsley
- Dash of salt
- Mix all together
I got this recipe from Fixate, which is actually part of the Beachbody on Demand suite of on demand health and fitness videos. I love looking at it each week because new recipes are added each week, and if you follow 21 Day Fix or 80 Day Obsession, it designates the container equivalent. It also gives the nutritional value so if you follow a different program such as Weight Watchers or counting macros, you can also do that. It also designates if recipes are Paleo Friendly, Gluten Free, or Vegan!
Interested? Let me know and I can help you get a 2 week free trial.
Oh my gosh! This was maybe the best soup I made and so so easy! I adapted it from Fixate which is a cookbook/show that focuses on clean eating and correct portions! I was very pleased with how this came out and how filling it was!
- Chicken sausage (remove from casing)
- 3-4 carrots, chopped
- 3-4 stalks of celery, chopped
- 1/2 onion
- 4 gloves of garlic, chopped
- 6 cups of low sodium vegetable broth
- 1 lb of Swiss chard
- 1 28 oz can whole peeled tomato
- 1 can of canenneli beans
- Salt & pepper to taste
- Olive oil or similar for sauté
- In a large pot, sauté onions, carrots, celery, and sausage in oil until sausage is almost cooked. Add garlic
- Add vegetable broth and continue cooking over medium high heat
- Cut tomatoes and place in pot with liquid remaining in can
- Chop swish chard (remove stem) and add to pot
- Drain beans and add to soup
- Add salt & pepper for seasoning. Simmer for 15-20 minutes
- Serve with Parmesan cheese if desired
- I would definitely make this again and play around with vegetables
I have been gone a while from this blog, but I’m back and committing to write as much as possible to help YOU learn different ways to maintain a healthy and fit lifestyle.
I’ve been very consistent with exercise this summer, but diet… not so much. I’m committing to refocusing my energy on clean eating and portion control to get me as healthy as possible.
Because of that, I wanted to focus on the difference of a diet and a lifestyle. A lot of people ask me if I’m still “on that diet” or if a certain food is “allowed” on a diet. Those phrases, and similar phrases, really annoyed me and only recently did I realize why. I realized, I was annoyed because the word “diet” to me means that someone is overweight or thinks they are overweight and unhealthy and wants to lose weight and in order to do that, they are going to follow a plan for a certain amount of time. Some of you reading this may need to lose weight, but it is not a temporary thing! I don’t consider my food choices to be temporary. For me and hopefully a lot of you, the choices you make are because of a lifestyle choice. If you are eating healthy, following a specific “diet” such as 21 day fix containers or paleo, remember, that you are making a lifestyle choice The ultimate goal of those philosophies/programs is to get you as healthy as possible by eating real, clean food. All of these lifestyle choices, allow you to be in control of what you put in your body. If you want a margarita or a piece of cake, go for it. As long as you know its not your typical lifestyle choice, and you go back to your healthy lifestyle afterwards.
Let’s work together to change the language and connotation for those of us who are choosing to make healthy food our normal lifestyle!
I’m on vacation this week so its a perfect time to work on some new 21 Day Fix Portion Control Container recipes. I love egg scrambles but before the container system I used to throw hash browns, peas, corn, turkey bacon, liquid eggs, and cheese into a pan and scramble. While it’s delicious and filling, it’s also heavy on the carbs and almost 600 calories. After doing some research, I created an apple sausage egg scramble that is not only just as filling, but way healthier in terms of macronutrients and portion control.
1 link of chicken sausage (I used Adele Garlic Chicken Sausage)
1 green container or 1 cup of veggies chopped (I’m using zucchini and red pepper)
1 yellow container or 1/2 cup of raw sweet potato chopped
1 green apple
1 teaspoon of coconut oil
1: Heat coconut oil in a skillet and add sweet potato and cook for 2 – 3 minutes
2: Add veggies and cook for 2 -3 minutes
3. Add chicken sausage and cook for another 2 – 3 minutes (the Adele brand is pre – cooked but if you use chicken sausage that is not precooked, I’d cook it first)
4.Add apple and cook for 1 – 2 minutes
5.Add eggs and cook until fully done.
6. I love hot sauce so I add a lot of it when done, but that’s optional.
2 Reds, 1 Yellow, 1 Purple 1 Green, 1 teaspoon
Well, I fell into my problem of morning work outs and I had a poor mindset this morning. I knew I had a limited amount of time that I could squeeze one in after work so that is my plan (Dirty 30 Extreme).
That being said, I want to share another clean eating recipe… ranch chicken. Not only was this delicious and a large portion, but it also is just a one – pot meal.
2 teaspoons olive oil
1 pound of chicken – cute into bite sized pieces
1/2 red onion
2 peppers (I used one yellow and one orange)
1/2 can black beans drained and rinsed
1 bag of boil in a bag instant brown rice
1 can fire roasted diced tomatoes, undrained
1/2 cup low sodium chicken broth
1 cup cheddar cheese
Ranch Seasoning (Mix the following in a bowl):
1 tsp of the following: dill, garlic powder, onion powder, dried minced onions
1 tbs: parsley
Salt & Pepper
- In a skillet, heat oil on medium high. Add diced chicken, diced onions, and ranch seasoning. Saute and stir often until most of the pink in the chicken is gone.
- Add bell peppers, zucchini, beans, tomatoes, rice, and chicken broth. Bring to a boil. Then simmer on low for 5 minutes or until chicken is cooked and rice is tender.
- Sprinkle cheese evenly over the skillet and let stand for 5 minutes or until the liquid is observed.
1 serving = 1/4 of the skillet (so 4 servings)
1 Red, 1 Blue, 1 Yellow, 1 1/2 Green
Well today was intense… That’s the best way to describe it. I followed my meal plan, ran 30 minutes, and completed 21 Day Fix Cardio Extreme… Let me tell you, Cardio Extreme is cardio on steroids. I’m sure it felt harder because I ran earlier and I was starving, but as Autumn said it perfectly during the video today… turn excuses into the energy for your work out.
That being said, I’ve enjoyed making clean eating recipes and want to share them so others can meal prep and make easy recipes.
2 cups of butternut squashed – diced
1 pound of lean spicy turkey sausage
1/2 red onion
2 cloves of garlic – minced
1/3 cup of low sodium chicken broth
1 cup of part skim ricotta cheese
2 – 3 handfuls of spinach
1/3 cup of Parmesan
1 – 2 teaspoons of coconut oil
- In a skillet, heat oil and cook sausage and butternut squash until sausage is brown. Add onions, garlic, and greens. Toss together and cook until greens start to wilt. Add chicken broth.
- Add ricotta cheese and mix well.
- Transfer mixture to a casserole dish. Top with parmesan cheese.
- Cook at 425 for 10 – 15 minutes.
Best news besides that it tastes delicious…
- It serves 4
- 1 Green, 1 Red, 1/2 Blue