9 Tips To Make Meal Prepping As Easy As Takeout

Meal Prepping doesn't have to be a dreaded task. Nor does it have to take up an entire day of your 2 day weekend. There's so many ways to go about it, sometimes I know it's hard to figure out where to START. Make a meal plan.. how? Grocery list? UMMM, wait... what is technically healthy?

Ya. I've been there, done that. 

If you're trying to make meal prepping a habit for 2016, try out some of these tips as guide for easier and faster prepping:

1. MAKE A PLAN

This can be as complex or as simple as you would like. For minimal time in the kitchen, stick with 2 meals to alternate for breakfast, 2 meals to alternate for lunch, 2 meals to alternate for dinner, and then 4 snacks (am & pm) to alternate every other day.

Choose recipes that can be made in bulk like casseroles and crock pot recipes (my favorite by far!).

Decide what you will eat for each meal (or at least the meals you will be away from home) for those will be the most important to prep in advance. This will get easier with practice just like anything else. 

If you're following the 21 day fix, here's an example of a meal plan I have done. 

HINT: Save your plan for a future week. Once you have a few plans, you can rotate them to save you the time of finding new recipes and making new plans. 

2. STICK TO YOUR GROCERY LIST

It's so easy to go into the grocery store (especially when your belly is talking to you) and pick up randoms here and there that DON'T belong in your cart. If it's not in the house, you don't have to find the willpower to avoid it. By doing this, you'll be surprised how much more affordable clean eating can be!

3. KEEP SNACKS SIMPLE 

When you are cooking everything at once, it's important to keep things simple. Especially for those of you just getting started. To save time put together snacks that are quick and easy to put together. 

Some of my go to's are boiled eggs, sliced apples with cinnamon, homemade trail mix, cottage cheese with frozen berries, and hummus with veggies.

From left to right: homemade pumpkin hummus with raw veggies, kale chips, sliced apples with cinnamon, carrot cake protein bars, homemade trail mix

 5. COOK AS MANY FOODS AS POSSIBLE AT ONCE
This isn't always possible, but when it is, take advantage of it! You can roast vegetables, sweet potatoes, and even chicken breasts all at once by setting different timers.
I typically make my chicken on the grill because it has a better flavor, but if you choose to roasted all of your vegetables and sweet potatoes together then set your oven to 390 degrees F and cook for about 25 minutes. The vegetables should be done by this, but check the potatoes to see if they are soft enough.

6. GET ON THE MASON JAR BANDWAGON
You can call me the mason jar QUEEN. I use these babies for everything. LITERALLY.

Salads? Check. Soup? Check. Oatmeal? Check. Yogurt Parfaits? Check. Freshly washed and cut fruits/veggies? Check.

7. INVEST IN FOOD STORAGE CONTAINERS

Tupperware should be step one of this post. You will need various sizes for different meals. If you're doing a protein with veggies get the 2 compartment containers. Make sure they are BPA free and won't melt in the microwave or dishwasher

8. DON'T FORGET ABOUT SHAKEOLOGY 

Low in calories, low in carbs, high in protein, fiber, and nutrition- this can be a go to snack or meal when you're on the go. I prefer mine blended, but they taste just as delicious shaken in a blender bottle.

9. KEEP YOUR EYES ON THE PRIZE. 

All of this preparation is for a purpose outside of proving to yourself you can do it. When clean eating is as simple as going through that drive thru (only QUICKER and CHEAPER), you will reach your health and fitness goals quicker and break bad habits along the way. 

Clean Eating Carrot Cake

Have you experienced walking through the mall and all you can smell is the warm cinnamon sugar coming from the Cinnabon counter and your mouth just starts to water? It's almost like you can taste the Cinnabon cinnamon rolls in your mouth before you ever see the actual Cinnabon sign. Carrot cake has that same affect on me.

I've tried convincing myself they are healthy because they are made with carrots... but that can only go so far before I find myself MISERABLE from all the sugar, trans fats, and empty calories.

With that being said, what better way to try a carrot cake that you can actually feel GOOD About eating than on Christmas?!

Clean Eating Carrot Cake

Yield: 1 cake, 9 squares 

Serving Size: 1 square 

Ingredients:

For the cake:

• 1 1/2 cups almond flour 
• 1 1/2 tsp. baking powder
• 1/2 tsp. baking soda 
• 2 tsp. ground cinnamon 
• 3/4 tsp. nutmeg 
• 1 tbsp. coconut oil, melted (bring to room temp.)
• 1 large egg 
• 2 tsp. vanilla extract 
• 1/2 cup 100% pure maple syrup 
• 1/4 cup Greek Yogurt 
• 1/4 cup unsweetened almond milk
• 2 1/2 cup grated carrots

For the frosting:

• 10 oz. ricotta cheese 
• 3 tbsp. Greek Yogurt 
• 2 tbsp. 100% pure maple syrup 
• 1 tsp. vanilla extract 
• Liquid Stevia (optional)

Directions:

1. Preheat oven to 350 F and coat a 9' square baking pan with nonstick cooking spray. 
2. To prepare the cake, whisk together the flour and next 5 ingredients (through coconut oil) in a medium bowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla, Stir in the maple syrup and Greek yogurt, mix until no large clumps remain. Alternate between adding the flour mixture and the milk, stirring just until incorporated, beginning and ending with the flour. Fold in the carrots. 
3. Spread the batter into the prepared pan and baked at 350 for 28-30 minutes. Let cool for at least 10 minutes before turning onto a wire rack. Cool completely to room temperature before frosting. 
4. To prepare the frosting, stir together the ricotta cheese, Greek yogurt, maple syrup, vanilla, and stevia if you are using into a medium bowl. Spread on top of cooled cake. Let frosting set for 1-2 hours before slicing and serving. 

Chocolatey Coconut Banana Bread

When the holiday season arrives it's almost like my internal fat kid comes out to play and immediately I want chocolate EVERYTHING!

I can't be the only one suffering from this crazyness right??

The problem with the holidays is they are linked to SUGAR, baked goods, and more sugar.

So what do you do when you want all these goodies, but don't want the sugar crash, the weight gain, the drowsiness, and every other negative side effect that comes hand in hand with eating CRAP...?

You make guiltless indulgences that you can feel GOOD about eating & still get your sweet tooth fix!

This recipe is one i've been making for the last two years and it never gets old. This time however, I decided to try and make it even healthier without taking away from any of flavor. The result? OH MY LANTA. This may become a staple in your holiday cooking!

Right: made with dark chocolate chips and unsweetened coconut
Left: made with cacao nibs (crushed in the food processor), crushed pecans, and unsweetened coconut

Chocolatey Coconut Banana Bread

Makes 24 servings (2 loaves)

Nutrition (per serving): calories (216), fat (4g), carbohydrates (38.7g), fiber (9.3g), sugar (15.2g), protein (6.6g) 

Ingredients:

¼ cup + 2 tbsp. Truvia Baking Blend (or ¾ cup of sugar if you do not have the baking blend)

½ cup of brown sugar 

2 tbsp. unsalted butter

6 tbsp. egg substitute (or 2 regular eggs) **I used egg whites for this go around**

¼ cup unsweetened applesauce

3 very ripe bananas; mashed

1 cup greek yogurt (nonfat)

1 tsp vanilla 

1 1/2 cups whole wheat flour

1 cup coconut flour **if you do not have coconut flour, you can use 2 1/2 cups of whole wheat flour. However the coconut flour gave the bread amazing flavor!**

1 ½ tsp baking soda

1 tsp cinnamon

¼ tsp salt

Dash of cloves

Dash of nutmeg

1/3 cup dark chocolate chips (optional) **I used raw cacao nibs and crushed them in a food processor. This will be my new go to! They give the bread a chocolatey taste but don't melt like normal chocolate chips & provide a crazy amount of nutrition**

2 tbsp. chia seeds **adds healthy fibers**

2 tbsp. hemp hearts (optional)

2 tbsp. flax seeds (optional)

1/2 cup unsweetened coconut (split between the 2 loaves) 

1/2 cup crushed pecans (split between the 2 loaves)

Nonstick cooking oil spray

 

Directions:

1. Preheat oven to 325 degrees F. Cut the butter into small chunks and place in a large mixing bowl along with the sugar and brown sugar. Use an electric mixer to beat together the butter and sugar for a few minutes. Make sure the butter is fully integrated into the sugar and the mixture becomes small, even sized crumbs.

2. Add the eggs and applesauce to the bowl and continue to mix until smooth.

3. In a small bowl, mash the bananas with a fork till smooth. Add the mashed bananas, Greek yogurt, and vanilla to the bowl. Use a spatula to stir the mixture until smooth.

4. In a medium bowl, sift together the flour, baking soda, salt, cloves, nutmeg, chia seeds, flax seeds, and hemp hearts. Fold the dry ingredients into the wet to make a thick batter. Don’t over mix – a few lumps are okay.

5. Fold in the chocolate chips

6. Grease 2 loaf pans with nonstick cooking oil spray. Divide the batter evenly between the two pans. **top with additional ingredients like the cacao nibs, coconut, pecans, etc.**

7. Cover each pan with aluminum foil & cook 45 minutes.

8. Remove foil and cook 10 minutes longer, or until top is golden brown.

9. Let the loaves cool for 10 minutes in their pans, and then put them on a wire rack to cool completely.

 

Four *CLEAN* Versions Of Overnight Oats

It's official. Overnight oats have stolen my heart.

You can eat them hot or cold - with or without nut butters - thick & creamy OR slightly running - resembling a dessert OR fairly "safe" - super healthy OR super UNhealthy! The possibilities are endless.

Today I was feeling a little edgy & decided WHY NOT try a different overnight oats recipe for each day of the week??

Result?

Maple French Toast Overnight Oats by Fit Foodie Finds {http://fitfoodiefinds.com/2015/04/8-ways-to-eat-overnight-oats/#_a5y_p=3624104}

Blueberry Lemon Cheesecake Overnight Oats by Fit Foodie Finds {link above}

Peanut Butter Banana Coconut Overnight Oats

Raspberry Almond Coconut Overnight Oats

Peanut Butter Banana Coconut Oats:

Yields: 1 serving

1/2 cup rolled oats

3 oz. plain greek yogurt 

1/2 cup unsweetened almond milk

1/2 banana, mashed

1 tablespoon chia seeds 

1 tablespoon organic peanut butter

1/2 tsp. cinnamon 

1/4 tsp. pure vanilla extract 

1 tablespoon unsweetened coconut 

Note: I added sliced apples and sliced almond for the fun of it! Feel free to add whatever you would like. 

Instructions:

Add ingredients to mason jar (I prefer the wide mouth mason jars), mix together, and refrigerate overnight (at least 8 hours).


Raspberry Almond Coconut Overnight Oats

Yield: 1 serving 

1/2 cup old fashioned oats

1/2 cup unsweetened almond milk

1/2 cup raspberries 

1/4 cup plain greek yogurt 

1 tablespoon chia seeds 

1 tablespoon pure maple syrup 

1/2 tsp. almond extract 

1 tablespoon unsweetened coconut 

1 tablespoon sliced almonds 

1/4 tsp cinnamon 

Instructions:

Mix ingredients into wide mouth mason jar, and refrigerate overnight. 

Meal Prep Medley Meal

So I have this slight obsession with meal prepping. It's about so much more than the food, too! I love getting creative with my meals, making meal plans, and stocking my fridge full of delicious, healthy foods for the week! 

Two years ago, I didn't have the slightest clue on how to cook, nor where to start. So when I began trying to live a "healthy" lifestyle, it turned into a JOB trying to keep up with all the do's and do not's of clean eating. 

I did the research {& lots of it!}, learned how to meal prep {effective & efficiently}, & now i'm here to make your life SO much easier! 

These meals were adapted from a recipe I found called "medley meals". I fell in love with the concept of them and now they have become a staple in my weekly meal prep!

The Basics:

You want to pair a protein, a vegetable, and a complex carb together. Outside of that, you can get as creative as you want!

Mixes I've created and LOVED:

• Ground turkey, quinoa, edamame, unsweetened cranberries, toasted pumpkin seeds, roasted vegetables {recipe to follow}, roasted butternut squash, and 1 tbsp. of trader joes Island Soyaki **pictured above**
• Chicken, black beans, quinoa, corn, peppers, organic salsa
• Shrimp, quinoa OR brown rice, dried cranberries, edamame, vegetable medley, crushed cashews, and Trader Joe's Pineapple Salsa

Beachbody's Ultimate Reset Review

After looking at this Reset kit for almost 4 months, I came back from vacation and decided to dive right in! Committing to 21 days of a cleanse SCARED me. I kept finding excuses not to start because I didn't have 21 days... I finally realized I have to make 21 days and make this work if I wanted to do it. SO here we are!

What is the Ultimate Reset?

The Beachbody Ultimate Reset is a scientific 21 day detox that helps wean your body from craving unhealthy foods and prepares it for change. During the reset your body will release toxic compounds that are clogging your cells and help restore your metabolism back to normal. How? This diet is designed to be nutrient-dense with the right amount of enzymes and probiotics your body needs on a daily basis. Most cleanses do the body more harm than they do good-- by starving your body of exactly the nutrients it needs. On the Ultimate Reset, you will eat better than you have in years and actually eat 3 full meals with a possible snack.

What does the Ultimate Reset come with?

It comes with a full meal plan for 21 days, 6 supplements along with an "on the go" supplement carrier, and full recipes for every meal. I loved the participant website. I gave testimonials, provided support, and provided me with a 21 day grocery list where all I had to do was print and shop!

Why I decided to give the reset a try

As a sugar-oholic, Shakeology (the nutrient dense shake created by the same person who created the Ultimate Reset) has been my saving grace! When looking into this cleanse that had been recommended to me by another coach I learned it was much more than a cleanse! I was already a healthy eater, but I knew I was eating too much of some food groups and not enough of another. I LOVED cheese, avocado, and nuts... which was way too much fat for an everyday diet. I knew I needed to cut back on my dairy intake but couldn't seem to do it on my own. The 21 day reset came with recipes, a meal plan, and a specific guide to be sure those 21 days left no confusion and even included a detailed description of each food in the cleanse and its health benefits! I was ready for my energy to be at an ultimate high and needed to cut my sugar cravings.

My Experience

Day 1: I was so surprised by how BIG the portions were and how much food we were able to eat today. The food was all amazing, though it did take some time to put together. For the first time in I don't know how long, I felt sleepy at 9:30 and was passed out by 10:30 with no restlessness.

Days 1-4 I had a minor headache from the caffeine withdrawls however I was amazed at the sleep I was getting! The first night I was OUT within 30 minutes of going to bed. Typically it takes me hours to go to sleep and I still wake up frequently throughout the night. 

Week one realizations:

🔸I'm a grazer. I go to the kitchen whenever I want & eat. I don't hardly eat full meals but I've been eating way more then I think I have. I'm starting to learn to be more aware of when I'm eating & if I'm actually hungry or just need more water.
🔸My sleep is AMAZING! Y'all, before this week I don't know the last time I fell right to sleep (before midnight) and slept 8 hours!
🔸I wake up with energy & enthusiasm to take on the day! Before, I was a zombie until I had my coffee. Now, I don't need it!
🔸I have more energy throughout the day versus feeling sleepy come mid-afternoon. I start fading off between 9:30-10 which really is unheard of for me. 

Hello WEEK 2!

The portion sizes have NOT gotten any smaller. Day 9 took me an hour to finish my lunch & that was with the little pep talk I had to give myself to keep eating... I'm down 3.4 pounds and starting to see a change in my overall skin color, brightness, and my face looks slimmer.

Week two realizations: 

I took a picture and compared it to my "before" picture & was AMAZED by the difference. Though there's not a huge change in my size (less bloating & 4.5 pounds lighter), I was taken back at the difference in my skin color! 

The circles under my eyes have faded, the random breakouts I started having this summer on my shoulders and upper back have disappeared, my skin looks more even & HYDRATED. My eyes are looking brighter (which is a huge plus for me because they used to get red A LOT for no reason).

Although my workouts have been minimal, my skin looks tighter & less dimpl-y {yes, I just said that}!

THIS is why I'm so fascinated by food & how it affects your body! I thought I ate pretty clean 90% of the time & I'm still amazed by the change this far. 

Week 3- The FINAL Week!

The last week is by far the hardest! With a day to day busy schedule, it's been tough only in-taking fruits and vegetables.

I found myself constantly hungry, but didn't want to mess up the final results of the cleanse.

Lesson learned?

Keep drinking LOTS of water. This has been the only way I have been able to push past my hunger and stick to the meal plan!

FINAL RESULTS...

I was pretty taken back by the final results. Although they were mostly inner changes, I had some pretty distinct outer changes as well. 

I felt almost like a new person! I learned a ton of great recipes I will continue to incorporate into my meal plans and well as a few new foods I never thought i'd find myself eating, yet ended up LOVING.

Is the reset for you?

Do you feel like you need a detox, but want to do something where you still eat 3-4 times per day and can still go about your day to day life? This detox rids your body of all the toxins and free radicals we come in contact with on a daily basis. PLUS, if you have digestive issues, this cleanse will be a game changer for you!

Contact me for more information or if you're ready to give this this a try! I provide online accountability groups in order to help keep you in line through your journey. 

Chocolate Power Bites

What could be better than oats, chocolate, coconut, and PUMPKIN all mixed together into one gooey "cookie" like ball? Maybe the fact they are 21 day fix approved, low calorie, low sugar, and 90% clean?! Oh, and you can have them prepared in less than 20 minutes. True story!

Chocolate Power Bites

Yield: 14 servings

Ingredients:

1 cup old fashioned rolled oats

1/2 cup unsweetened applesauce 

1/2 cup pumpkin puree 

1/4 cup dark chocolate chips

1/4 cup white chocolate chips {optional}

1 tsp ground cinnamon 

1/8 cup unsweetened coconut 

1/8 cup ground flaxseed 

1/4 tsp pink Himalayan salt

Directions:

Mix all ingredients together (don't be afraid to get your hands a little dirty!), roll dough into small balls (about that of a golf ball), and plop onto a baking sheet laid out with parchment paper. Bake for 14 minutes at 350 degrees F.

21 Day Fix Containers: 2 cookies = 1 yellow