Fitness Friday: My Week in Meals
Follow me on Instagram @Intrubeauty to see all my meals and inspiration in advance!
Only healthy foods in this fridge! I cleaned it out, took out shelves, wiped everything down to sanitize and threw out expired condiments. My goal is not to waste any fresh produce and I'm doing a pretty good job of it. Since I spent so much money on groceries this week I'm trying to use up what I have but I'm also running out of stuff now like garlic, onions and spinach. I never ever thought I would go through a pack and a 1/2 of spinach in 3-4 days! What a change! The colors keep me inspired as well!
The prep the night before for Quinoa Rancheros Week 1 Power Breakfast
I didn't have any avocado left so I added some walnuts and almonds instead. Scramble 5 egg whites and add 1/2 cup pico de gallo which I made fresh the night before. I also added some garlic and green onions. Eat with quinoa which I prepped the night before. This was really healthy and contained 270 calories when strictly compliant to the recipe, but this is an enormous amount of food. Especially considering you're drinking it with a cup of coffee and 16 ounces of water. I didn't finish it and was full and satisfied. Includes three cups of spinach! I don't like wilted spinach so the only thing I would change would be to cook it for less time than the recipe calls for. Don't be afraid to alter things like that to make it into something you love!
Jumpstart Breakfast Week 1 Power Meal: Quinoatmeal with Eggs
I made the quinoa the night before. You add the quinoa with 1/2 cup of almond milk and heat up in the microwave and then you're suppose to add blueberries. Strawberries were on sale this week at the grocery not blueberries so that's what I got and what I used. Eat with five eggwhites.
Jumpstart to Skinny Week 1 Power Breakfast: Peanut Butter and "Jelly" Oatmeal with Egg Whites
I didn't have almond butter so what I did was brought 1/2 cup almond milk and 1/2 cup water along with a small amount of butter to a boil along with cinnamon and pumpkin pie spice. I then added in a 1/2 cup of oats and cooked for 2-3 minutes. I then added blueberries over. YUM!
Fresh butter from grass fed cows is the best butter choice health wise. You can buy this in larger quantities for cheap and if you have amish farms around you, buy butter from them. Luckily we do here!
Variation of PB and Jelly oatmeal.
This time I added 1/2 cup water and 1/2 cup almond milk along with a teaspoon of honey and brought to a boil. I then added 1/2 cup of oats. After about 1 minute of cooking, I squashed up blueberries in my hands and added to the oatmeal. I then cooked it for 2-3 more minutes. I topped with one berry and drizzled a small amount of honey over.
When adding flax seed to meals like the oatmeal, make sure it is ground up flax seed. You can buy an inexpensive grinder (I use one I also use for coffee) to freshly grind up the flax seed. This is how you will get the most health benefits out of flax seed. You may not see much of a difference if you're just eating the seeds or just purchasing the oil which isn't as fresh and grinding yourself. You can find flax at most grocery stores or health food stores. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke and diabetes and also has omega 3, fiber and antioxidants. (from Webmd)
Noosa Peach yogurt with eggwhites and homemade kale chips! I will show you how to make these in the snack section.
Turkey Patty made from ground turkey with spaghetti squash and 1 cup of Campbell's 100% Natural Chicken Gouda Bisque.
Make sure you check serving sizes on products like soup. You may think you're making an okay choice, but there were two servings per this can which increased the sodium level to much more than I needed or wanted. I stuck with eating only 1 serving! Go me!
Jumpstart Dinner Spaghetti Squash Bolognese
Turkey, Squash, Spinach. I added to this recipe since I had a very light lunch and I'm not 100% compliant on the Jumpstart plan. I added some quinoa, almonds, blueberries, a few mozzarella pearls and some pico. I just love the color variation and this fulfilled my every need!
Stuffed Eggplant from my Paleo cookbook.
Due to lacking some ingredients, I followed the basics of the recipe. I hollowed out the eggplant and then diced the insides of the eggplant and sauteed with green pepper, broccolini, onions, mozzarella pearls and pepper. This was alright but probably my least favorite meal of the week. I've cooked eggplant a couple times in the past but I don't think its really my thing, but it was worth a try!
Carrot Ginger Soup
I made soup! Holy crap! This is carrot ginger soup from scratch from emeals.com
For the full recipe sign up for emeals on the icons below. You can pick your plan and you're emailed weekly meals with shopping lists. This is from the clean meals plan. There is a small cost for the plans, but I'm loving the meals and ease of cooking them! I'm not a carrots fan so this was a great way for me to eat carrots and love them! I never thought I would make soup from scratch. This allows you to limit the ingredients that go into this like sodium (use low sodium chicken broth) and of course everything is natural and hasn't been sitting on a shelf for a year!
Proof that I made this from scratch!
Kale Chips! So easy to make! All you do is break up the kale leaves into chip size pieces. I put them in a tupperware dish and shook up with 1-2 tablespoons of olive oil. I also mixed in some pepper. Lay them back down on a baking sheet and place in pre-heated 350 degree oven and cook for 10-12 minutes until they are crisp enough to your liking. These are amazing and they are paleo compliant if you're following that plan/way of eating. I just bought a paleo cookbook this week so I'll be experimenting with more recipes.
I can't believe how easy it is to make hummus. I took a can of chickpeas and added to a blender with two tablespoons of lemon, three cloves of garlic and a 1/2 teaspoon of cumin and pepper to taste. You can also add jalapenos. I blended this in my "magic bullet" blender and ate with multi grain sea salt pita chips. I will NEVER buy hummus again after realizing how flippin' easy it is to make! I'm going to experiment off this basic recipe as well!
Greek Yogurt with Chia Seeds. Easy and filling!
For health benefits of Chia Seeds, see last week's post here:
Greek Yogurt with flax berry granola with stawberries, local honey and a dark chocolate cashew. This was my treat since it does contain a lot of sugar but obviously is healthier than getting a candy bar or a slice of cake!
I was craving a snack but didn't want to derail my diet so I cut up some fresh off the vine tomatoes, onions, cilantro, garlic and mozzarella pearls. I then squeezed a lime over and added some pepper, mixed and ate with organic blue corn chips with sea salt! It satisfied my craving and was healthy. The only thing you have to watch out for is how many chips you are eating. Measure them out before and stick to that quantity for the day. This salsa tastes even better the next day as well!
If you're a serial snacker like me, why not make an entire meal out of it? This meal includes some fresh deli chicken (gluten free, no msg), spinach with strawberries and lime juice, greek yogurt with flax granola, gluten free crackers with babybel mini cheeses, almonds and two dark chocolate covered cashews. This was one of the most satisfying meals I had this week!
There was an article I read lately about just how harmful packaged and processed meats are and that we should absolutely eat NO processed meats including packaged deli meats, hotdogs, sausages and canned meats or meat in soups. I've been really trying when I can to buy the Kretschmar off the bone deli meat fresh from the deli. I'm going to be making more of an effort to research this and buy the least processed meats possible. http://www.bbc.co.uk/news/health-21682779
What do you think of my week in meals? Which meal looks the best to you? I had an awesome week and I'm feeling great. I also worked out on Saturday, Sunday, Monday and Thursday. I'm feeling super motivated to make serious life long changes in my life and I hope this helps to inspire you as well!
Don't forget to Follow me on Instagram @Intrubeauty to see all my meals and inspiration in advance with hastag #fit2bfab!