Posts Tagged ‘prep’

Prep Your Food for a Healthy Week

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We are re-modeling our kitchen at the moment…Ok well for a VERY long moment…at least 4 weeks….So I am KITCHENLESS!  Crazy…  So I am finding new ways to eat clean, prep & NOT eat out every night!  Week one went well, but I have to admit it was challenging!

So today (Sunday) I am prepping a bunch of veggies & am cooking a pork in the crock pot.  This will give us leftovers for a good two days worth of lunches.  I wrote a blog awhile back called: Prep is Key To Success and this is soooo true!  When you and your family are starving and you have nothing thawed, planned or readily available for easy quick meals you are most likely going to eat out, grab from the grocery deli or make box mac & cheese.  NO NO NO!  PREP PREP PREP!!!!!  Make sure you read my blog link above for some easy, great prep tips.

This above dish I took a big spoonful of organic unrefined coconut oil & sauteed the butternut squash (I bought the pre-cut ones at Costco) with a little salt until lightly softened.  I added water to make sure they didn’t burn & were able to cook thoroughly.  In the meantime I cut up my brussels sprouts, broccoli, 1 carrot & zucchini.  I then added the other veggies, balsamic vinegar, salt & stirred often to assure everything was evenly cooked.

INGREDIENTS:
Costco pre-cut butternut squash (1/2 package)
15 + brussels sprouts, quartered
1 small head broccoli, chopped
2 small zucchini, chopped
1 carrot, chopped
1.5 tbsps organic unrefined coconut oil
Salt
Balsamic Vinegar

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Prep is Key to Success!

Planning out your meals ahead of time is key to losing weight and keeping it off. It will ensure you stick to the healthy lifestyle that you work so hard for. Take one or two days per week to make a few extra dishes that you can quickly grab & go.

Here are a few tips:

*Bake 3-4 sweet potatoes (40 min at 400 deg) and have them in your fridge. I chunk them up cold into my salads – YUM!

*Bake 3-4 organic chicken breasts and/or pieces of fish & refrigerate. Again you can chunk these up into your salads & stir-fry’s.

*Bake your fish with fresh cracked pepper & fresh lemon squeezed on top. Once it comes out of the oven add more lemon to flavor. (30 min at 375)

*Bake your chicken breasts with fresh cracked pepper & fresh squeezed orange on top. (40 min at 400 deg)

*Make a huge green salad. It should stay good for at least 3-4 days so make it big enough that you can “grab & go”.

*Boil 5-6 eggs so they are ready for an easy breakfast or an afternoon snack.

*Bake 1-2 extra butternut squashes (400 deg 40 min) as these are also great chunked up onto your salads or topped with leftover beef or chicken.

*Cut up veggies & put them into glass containers or zip-locks so they are ready to throw into your stir-fry’s and/or salads.

*Always make 1-2 extra portions at dinner – leftovers are the best for lunch the next day 🙂

*Make a big batch of salsa so you can top salads, fish, sweet potatoes, meat etc…

*GROCERY SHOP! Have easy veggies, meat that you can take out of the freezer, avocados, almond butter, spices & fresh fruit on hand.

Make TIME for this prep work. It will make your crazy week less chaotic & taking care of YOU is the most important thing you can do for your family.

CHEERS to good health!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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