Week 20

Breakfast  Omelet recipe  HERE  & Oats recipe  HERE    Pumpkin Protein Bar Recipe   HERE    Pineapple chicken Salad : Boil 2 lbs chicken and chop in food processor, add 1/4 c. light mayo & 1/4 c. Greek yogurt. Add sliced almonds, shredded carrots, and 1/2 cup of crushed pineapple. Store in refrigerator   Greek Yogurt & Fruit Icee:  Mix 1 cup plain Greek yogurt with 1 splenda and fruit (I used leftover crushed pineapple), blend 7-8 ice cubes and fold ice into yogurt mixture   Salmon Dinner Recipe :  HERE    

Breakfast Omelet recipe HERE & Oats recipe HERE

Pumpkin Protein Bar Recipe HERE

Pineapple chicken Salad: Boil 2 lbs chicken and chop in food processor, add 1/4 c. light mayo & 1/4 c. Greek yogurt. Add sliced almonds, shredded carrots, and 1/2 cup of crushed pineapple. Store in refrigerator

Greek Yogurt & Fruit Icee: Mix 1 cup plain Greek yogurt with 1 splenda and fruit (I used leftover crushed pineapple), blend 7-8 ice cubes and fold ice into yogurt mixture

Salmon Dinner Recipe: HERE

 

Week 19

Week 18

Week 17

Week 16

Week 14

Week 13

Playing catch-up with my meal plans! It's been a busy few weeks so I haven't had time to update this section of my blog, so without further ado...

Week 12

My lunch salad is a mix of greens, carrots, zucchini, green onion, parsley, and a homemade red pepper vinaigrette. For the dressing just combine 1/2 red pepper, some olive oil, white or red wine Garvin, as well as some oregano. Blend in a food processor!

If you haven't tried SkinnyTaste's Beef & tomato soup its literally to die for! I doubled up on the protein for the recipe and my husband and I have been enjoying it ALL WEEK! So easy and really flavorful!

Dinner number two creation happened out of sheer luck. I marinated some chicken breasts in sugar free, gluten free BBQ sauce and grilled outside (well my hubs did because ITS FREEZING!) I don't eat pasta too often but recently I bought a box of Barilla Protein Plus and make sure to stick to only one serving size (2 oz, make sure to measure so your not over estimating) I tossed the pasta in some of the BBQ sauce and mixed in about 1/8 of a cup of cheddar cheese and it surprisingly tasted really good!

Week 11

Hi all!

For this week's meal plan you'll only see breakfast, snacks, and dinner posted because that's all I'm planning. I'm out of town on my dental rotation this upcoming week and staying with a friend and her family, so I will not be planning or prepping my dinners.

This week's breakfast came about due to slim pickings from my fridge before stocking back up on my weekly grocery run, but it was so good I'm making it for the rest of the week! It includes 2 egg whites & 1 whole egg, about 1/5 of a red bell pepper, a pinch of diced red onion, and spinach. Since I'm staying at a friends house I have all my veggies chopped and separated into little baggies that way in the morning all I have to do is saute the veggies and then crack in the eggs and breakfast is served!

Lunch is a recipe I found from Fitmencook and it looks aboslutly delicious and filling! Simply slice sweet potato using a mandolin to replace pasta sheets. Mix cottage cheese with egg white to substitute the cheese and mix together mushrooms, red onion, garlic, tomato, and turkey meat for the delicious filling. Layer these three again and bake in an aluminum foil muffin pan

Snacks are easy on the go... fruit, nuts, and edemame. Between patients I like to have a healthy snack to hold me over until lunch or dinner

Week 10

Hello Hello!

This week is the start of the Kayla movement! Anyone else joining along with me?? I'll be sticking to this meal plan below. This is also a very busy week because I'll be commuting to my dental rotation an hour each way. So lots of planning to do before the week gets kicked off.

 

I made my own "instant" oatmeal packages. Included was 1/2 cup rolled oats, 1/2 tbsp coconut sugar, and 1 scoop of Gnarly Vanilla protein powder. I added milk and microwaved each morning and topped with blueberries! It's always better to make your own oatmeal packages to lower the sugar and increase the wholeness of your breakfast.

For lunch I marinated 5, 5oz chicken breasts in honey mustard and tossed in the oven until cooked. Meanwhile I prepped enough brown rice for 5, 1/2 cup servings and steamed about 5 broccoli stocks, After everything was finished cooking I assembled my Tupperware containers and lunch was ready for the week!

If you haven't tried Skinny Taste's spiralized sweet potato Mexican Casserole you're seriously missing out! This was listed on her top recipes of 2015 and I will be making it again very soon!

Dinner number 2 was a bed of spinach and romaine, with edamame, corn, sunflower seeds, and Rosetto's small cheese ravioli (to replace croutons) with marinated flank steak. The dressing was a homemade soy Dijon and it was delicious!

Week 9

Hooray!

It's finally time for a new weekly meal plan. Sorry I've been MIA from blogging for a bit, but I'm back!

Check below what I have planned this week

Up on the menu for breakfast is a @Rrayyme inspired oatmeal creation. I cook 1/2 of quick oats on the stove top with about 1 cup of water, 1/2 scoop of vanilla protein powder, some cinnamon, and 1 tbsp of chai team mix & vanilla extract. Toppings will include some lite coconut milk, bananas, strawberries, and pomegranate seeds.

I bough a 2 lbs pack of chicken beast which had 3 breasts.  My go to portion for chicken is about 5 oz. So I decided to slice each chicken breast in half (width wise) to make 6 ~5oz portions. I rinsed the chicken under water and patted with a paper towel. I dipped the chicken in lite coconut milk and then coated in unsweetened coconut flakes. I sprinkled with salt and placed on a baking rack for 25-30 min on 360 degrees.  For the last few min I turned the broiler on to toast coconut. Serve plain or with 1-2 tbsp of Thai's Kitchen Sweet Chili sauce.

Ever since blogging my meals, I notice I REALLY like my mustard glazed salmon recipe! It's up on the menu another week in our house (because it's SO EASY & SO DELICIOUS). Again, coat salmon with about 1 tbsp Dijon mustard and 1tsp brown sugar mixture. Turn on broil (HIGH) for 11-12 min. Sweet potato fries are another favorite. I slice and toss in EVOO & salt and bake on 425 for 55 min. DELISH!

Dinner #2 is a new creation that came from a lack of planning honestly. I bought pork chops without looking up a recipe so I was left with finding things in my fridge and pantry to come up with a tasty dinner. Well I found of reduced sodium cream of mushroom soup. So I will glaze the pork on my cast iron for a good sear with some salt pepper and EVOO then finish in the oven with the mushroom soup. I'll let you know how it turns out!

HOPE EVERYONE HAS A GREAT 1ST FULL WEEK OF 2016-

Stick to you goals and make sure to prep & plan so those goals are attainable!

Week 8

Hello and happy meal prep day!

I hope everyone has been able to stay on track this weekend, but if not use today to GET BACK TO IT!

 

Up for breakfast is another breakfast sandwich...I can't get enough of these! See my post under "Healthy Eats" for a full recipe breakdown

For my prep tonight, I sliced 5 chicken breast cutlets into cubes.  I tossed the cubes into a bowl and added about 1/2 a cup of whole wheat flour and lightly coated them discarding the extra flour. On a hot skillet with a bit of coconut oil I cooked the chicken until no longer pink.  After the pan cooled a but I added Frank's Red Hot and evenly coated. BOOM! Buffalo grilled chicken poppers are done! I sprinkled 1/2 tbsp of blue cheese crumbles on top and packed my chicken with some roasted broccoli and a chickpea, parsley, and vinegar "salad."

Okay, lets be honest, I cook very simply! My first dinner of the week is TACO NIGHT! At my local grocery store 96% lean ground beef was on sale so first thing I thought of was tacos (mmm they're my weakness). Using my own taco seasoning (chili powder, garlic powder, onion powder, red pepper flakes, dried oregano, paprika, cumin, salt & pepper) simply brown the beef and add your seasoning. I bought some Whole Foods black bean corn salsa because, well ITS DELICIOUS and will be using lite whole grain tortillas.

Salmon is another go to dinner in my house. I almost always use the same glaze because its only 2 ingredients (Dijon & brown sugar) and so mouth watering. Just coat with the glaze and put in the oven on HIGH broil for 11-12 min.

These snacks are what I'll be looking forward to all day :) Single bite trail mix recipe will be posted soon as well as smoked salmon rice cakes. Stay tuned!

 

x

Week 7

Hello fitties!!! Sorry I'm getting this meal plan posted late. IT WAS FINALS WEEK and I didn't have a chance to post until now :)

This week's meal plan came in so handy because on busy weeks like exam week it feels like there's not enough time in the day.

So without having to think-- I know my meals are set to go!

 

I have never tried Morning Star's Veggie Sausage patty & I have to say they're quite delicious! I love this addition to my morning breakfast sandwich! I use 3 egg whites, 1 veggie sausage patty, 1 slice of sharp cheddar in between a whole wheat toasted English Muffin and it tastes better than ANY breakfast sandwich I could buy (and so much healthier!). Breakfast... check!

I also started my mornings off with a Power Green juice made with my NutriBullett. I skinned and sliced 1 apple & 1/2 cucumber, a large handful of spinach, parsley, a thumb of ginger, lemon juice, and cayenne pepper! Loading up on the vitamins & greens is essential this time of year!

I was short on time for my lunch prep so I went back to the basics. I preheated my oven to 425 and sliced some broccoli florets, red onion, yellow and red pepper, as well as some mushrooms, drizzled everything with a touch of olive oil and sprinkled some dried thyme and roasted for about 20 min. I cooked 5 chicken breasts with a little homemade marinade of EVOO, balsalmic, garlic, and salt. Super simple but delicious and filling!

I have always wanted to make my own pizza from scratch and I found the perfect recipe for a whole wheat pizza dough and modified it a bit. With just a few ingredients (active dry yeast, whole wheat flour, water, splenda, and spices) you have yourself a much healthier version of pizza!  I topped ours with a gluten free, sugar free BBQ sauce, grilled chicken, red onions, and a touch of cheese-- because what's pizza without cheese?! I will be posting a full recipe under "Healthy Eats"soon!

Dinner number 2 was a Hawaiian marinade of pineapple juice, soy sauce, sesame oil & garlic. I let it marinate overnight and simply grilled the chicken with some pineapple chunks! So delicious :) I cooked jasmine rice with lite coconut milk for a coconut rice side dish and it was so easy- start to finish in less than 30 min!

 

 

Week 6

Whaaaatttt?!? I'm already meal prepping for DECEMBER?? Geeze where has this year gone?

Follow below and prepare your week for success...

 

Okay this breakfast could totally be hit or miss.  I took a standard pancake recipe and tweeked a few things... I typically don't "prep" my breakfast because in my opinion breakfast is better when you prepare it that morning. However, I did prep the batter for the entire week so we'll see how it turns out (right now it looks like mashed potato--*nervous face) I used 1.5 cup of coconut flour, 4 scoops of vanilla whey protein, 1 tbsp of splenda, 1/2 cup of cinnamon applesauce, 1 egg, 1.25 cup lite almond milk, and had to add about 3/4 more almond milk to thin the batter. I'm planning on adding blueberries to the batter in the morning & making 2 pancakes!

Lunch is AMAZING!!! I made my favorite Greek Feta Burgers but in meatball form and it look's and smells delish in my oven right now! The recipe for the burgers is under "Healthy Eats" It's a super easy recipe using only 4 ingredients.... LEAN meat of your choice: I used ground beef 97% lean, a heavy portion of fresh chopped parsley, 3 cloves of garlic, and 1/2 cup of reduced fat feta cheese! I steamed some brown rice & green beans!

Dinner's this week are pretty simple! I found my veggie soup recipe from Pinterest and you can find itHERE.  I am adding 2 lbs of ground bison to balance out my macros and this will be plenty for my husband and I for two-three nights!

Dinner number two is almond crusted chicken tenderlions per request of my husband.  I will simply food process almonds to make my crust. I spray my chicken with coconut oil and then will add almond crumble & chicken to a zip lock bag and shake away for an even coating. Cook in the oven and you're main dish is ready! I'm pairing our chicken with orzo & steamed broccoli ( I favorite go to side dish in our house)

Snacks for the week is a citrus smoothie-- with blended frozen strawberries, 1/4 banana, 3/4 cup reduced sugar orange juice, and 1 scoop of vanilla protein powder. Option 2 is fat free cream cheese on a rice cake topped with strawberries & blueberries or any fruit of your liking!

Week 5

Time for another weekly meal plan! I cant believe Thanksgiving week is here -- I'm keeping Thursday completely open to all the holiday goodness!

For breakfast I'll be making quick & easy protein oats.  If you have never added protein powder to your plain oats be ready to be amazed. I cook 1/3 cup of Quaker Oats with either almond milk or water in the microwave and after mix in 1/2 a scoop of your favorite flavor protein powder.  I like cookies & cream but really any flavor can be used.  This week I'm topping with a couple TBSP of light coconut milk, coconut flakes, banana, and a tsp of brown sugar. Mmmmm already dreaming of tomorrow's breakfast

Lunch is a simple meal prep. I'll be making enough chicken, veggies, and brown rice for the entire week.  Using a low sodium fajita flavoring packet I'll pan cook my chopped chicken. I will then portion out 5 oz of chicken a day. I'll also saute some red and green bell peppers with onion and mushrooms. Next, I'll cook brown rice (enough for 1/2 cup per day).

The two dinner options for this week are Parmesan Crusted Pork Loin & a recipe I found on "Skinny Taste"-- Turkey & Black Bean Enchiladas. Check back soon to view these recipes :)

Snack include a rice cracker tuna melt, and it's as easy as it sounds! Simply mix some green onion, Greek yogurt, and tuna together. Put on-top a rice cracker with a slice of tomato, some avocado, and cheddar cheese