1 Cup Unsweetened Almond Milk
Handful Spinach
1 Cup Frozen Raspberries
4 oz. Vanilla Activia Yogurt
1 Tbsp. Chia Seeds
1 Scoop Unflavored or Vanilla Protein Powder
Put all ingredients into smoothie blender.
Blend until smooth and enjoy.
Yes, it’s that simple!
5 Cans Corn -15.25 oz.
2 Cups Shredded Cheese (Your Choice of Cheese)
*Mozzarella is what I go with -healthier option
3 Jalapeños Chopped
8 oz. Neufchâtel Cheese
1/2 tsp. (Each) Salt & Pepper
1/2 tsp. Onion Powder
1/4 tsp. Garlic Powder
*Seasoning can always be to taste -add or take away.
Mix all ingredients into crockpot -stir well.
Cook on medium-high for 1 hour and stir.
After stirring, cook additional hour and enjoy!
1 Medium Diced White Onion
3 Minced Garlic Cloves
3 Tbsp. Olive Oil
7 Cups Pureed Tomatoes
2 Cups Vegetable Broth
3 Bay Leaves
Garlic Powder
Oregano
Salt & Pepper
*All seasoning is to preferred taste
In large saucepan over medium heat -add olive oil, minced garlic and diced onion.
Cook until onions have softened.
While onions are cooking, mix pureed tomatoes and vegetable broth together, and season to taste.
Mix in all ingredients to large saucepan and let simmer for 30 minutes.
Remove bay leaves and put all other ingredients into blender.
Blend until smooth -careful that the pressure in the blender doesn’t build causing the lid and soup to go everywhere.
Stop blending occasionally to ventilate.
ENJOY AND BON APPETIT!
Salad:
Romaine Lettuce (Chopped and Washed)
1/4 Cup Croutons
1/4 Cup Parmesan Cheese
Grilled Chicken Patty (Cut How You Prefer)
Dressing:
1/2 Cup Plain Greek Yogurt
2 Tablespoon Extra Virgin Olive Oil
1/4 Cup Fresh Squeezed Lemon Juice
2 Cloves Garlic Minced
1 Tsp. Dijon Mustard
1/4 Tsp. Worcestershire Sauce
Salt & Pepper
For salad, put into bowl and shake all ingredients together.
For dressing, whisk until all ingredients are combined.
Combine salad and dressing together and enjoy.
Splash of Olive Oil
Salt/Pepper
1 Medium Sweet Potato
2 Eggs
1/2 Avocado
8 oz. Orange Juice
Splash of olive oil over medium heat in medium-sized cooking pan.
Wash, peel and dice sweet potato then add to pan.
Cook for 5-7 minutes then lightly add salt/pepper and continue cooking for an additional 2-3 minutes.
Remove diced sweet potato (put onto plate, duh) and cook 2 eggs -the way you like.
Slice 1/2 avocado and place on top of cooked eggs.
Pour yourself 8 oz. of orange juice and enjoy your healthy, delicious AF breakfast.
Pure Unsweetened Acai Puree
Frozen Blueberries & Strawberries
Granola (Low-Fat)
Coconut Flakes
Splash of Almond Milk
Dash of Cinnamon
Combine all ingredients into a small bowl and there you go
-simple, healthy and delicious.
*I do not make my Acai Puree, I honestly don’t have time.
Or I have the time but I don’t want to take the time. Being honest.
I go to my local Sprouts for pre-made Acai Puree.
Udon Noodles
1 Tbsp. Oil
4 Tbsp. Water
1/4 Cup Teriyaki Seasoning
Green Beans
Broccoli
Carrots
Red Peppers
Onions
Mushrooms
Over medium heat -combine water, oil and noodles.
Cook for 2-3 minutes.
Add in chopped vegetables and cook for an additional 3-5 minutes.
Sprinkle in Teriyaki Seasoning and continue to cook over medium heat
until vegetables and noodles are fully cooked.
Add in meat of choice, if you choose.
Remove from stove and enjoy.
1 Cup Frozen Blueberries
3/4 Cup Milk of Choice
1/3 Cup Plain Greek Yogurt
4 Tablespoons Old Fashioned Oats
1/8 Teaspoon Cinnamon
Handful of Spinach
Mix all ingredients into blender.
Blend of 30-45 Seconds.
Pour into cup and enjoy.
Red Potatoes
Asparagus
Olive Oil
Salt & Pepper
Preheat Oven to 400 degrees.
Wash and dice Red Potatoes -place evenly on cooking sheet
Cook Red Potatoes for 25-30 Minutes.
Wash and Chop Asparagus.
In medium skillet on medium heat throw in Asparagus with olive oil.
Season with Salt & Pepper and cook for 15-20 minutes.
Take Red Potatoes out of oven, throw into medium skillet.
Cook Red Potatoes and Asparagus together, for an additional 5 minutes.
Seasoning as you go, or don’t. Depending on how much you like or dislike seasoning.
This healthy side dish pairs well with your meat of choice.
Delicious, simple and easy to help your meal prepping for the week.
Eating healthy doesn’t have to be difficult.
2 Sweet Potatoes (Peeled & Sliced)
Lettuce Boat Wraps
Can of Black Beans
Can of Corn
Bag of Coleslaw
Chipotle Sauce
Peel and slice sweet potatoes.
Preheat oven to 425 and line a baking sheet with foil -spray with non-stick cooking spray.
Toss sliced sweet potates in 1 tbsp olive oil
Bake for 12 minutes and remove.
Lightly sprinkle sliced sweet potatoes with salt, pepper, garlic powder and paprika.
Place back in over for an additional 10-12 minutes -let cool.
In lettuce boat wrap fill with cooked sweet potatoes, coleslaw, black beans, corn and chipotle sauce.
AND ENJOY!
2 Sliced Carrot
1/2 Tsp. Ginger
1/2 Chopped Onion
1 Cup Peas
2 Eggs
2 Tbsp. Soy Sauce
2 Tbsp. Sesame Oil
2 Cups Cooked Quinoa
Heat 1 tbsp. sesame oil over medium heat and add scrambled eggs.
Remove eggs and chop.
Heat 1/3 tbsp. sesame oil over medium heat, add in onions, carrots, peas and ginger for 3-5 minutes.
Add in cooked quinoa and stir together, then add in 1 tbsp. soy sauce and eggs.
Cook and stir for an additional 3-5 minutes.
Remove from heat, let cool and enjoy!
Cilantro Lime Rice
Your Choice of Meat
Black Beans
Corn
Mozzarella Cheese
Spinach or Lettuce
Avocado
Salsa
Prepare your rice then add cilantro and lime to taste -I get the easy 10-minute boil in a bag brown rice.
Prepare your meat of choice -I am vegan so I use tofu ground turkey.
1 can of black beans, 1 can of corn -yes canned, save your judgement.
Spinach, sliced avocado and a scoop of salsa (this is all to taste, on how much or less you put in your bowl).
Sprinkle cheese on top and you are ready to enjoy.
4 Medium Zucchinis
1 Pound Ground Tofu or Turkey
1 Cup Ricotta Cheese
1 Egg
1 Tbsp. Parsley
1 Tbsp. Basil
1 1/2 Cup Mozzarella Cheese
1/2 Cup Parmesan Cheese
2 Cups Marinara Sauce
5 Tsp. Olive Oil
Salt and Pepper
Preheat oven to 400 degrees.
Cut zucchinis in half and scoop out center.
Medium Mixing Bowl: Combine ricotta cheese, egg, 1/2 cup mozzarella cheese, parmesan and parsley. Salt and pepper to taste.
Cook meat -slowly add in marinara sauce and basil.
Preparing Zucchinis: Divide cheese mixture into zucchinis then divide sauce on top.
Bake for 30 minutes.
Remove from oven, sprinkle on mozzarella, cook an additional 5 minutes.
Meat of Choice.
Sautéed Diced Red Potatoes.
Oven-Baked Asparagus.
Cook meat however you prefer.
Dice red potatoes, place in medium sized pan, set heat to medium-high and cook for 15-20 minutes -add some olive oil and seasonings of your choice.
Wash asparagus, set oven to 350-375, place asparagus on non-stick pan, season with salt and pepper, sprinkle on some olive oil (very lightly) and cook for 10-15 minutes.
Who said eating has to be hard? It really is quite simple and I am here to bring you simple meals that are delicious, healthy and easy.
Of course, not every meal will include simple recipes. I’ll challenge you sometimes to cook something that takes longer than 20 minutes.
But for now, let’s start off simple. Let’s be honest the more difficult a recipe looks in the beginning the more likely you are to just go grab something from McDonald’s. So, let’s build our way up to together -one meal at a time.
