Meal Prep Tips

Pick:

2 Proteins

2 carbohydrates

2 healthy fats

2 Fruits

2 veggies

Protein ideas:

EGGS, STEAK, GROUND BEEF, BEEF ROAST, GROUND TURKEY, GROUND CHICKEN, CHICKEN BREAST, WINGS OR THIGHS, CHICKEN SAUSAGE, WILD-CAUGHT FISH, WILD-CAUGHT SHRIMP, WILD-CAUGHT SCALLOPS, UNCURED BACON, UNCURED MINIMALLY PROCESSED LUNCH MEAT.

Healthy Fat ideas:

AVOCADO, AVOCADO OIL, OLIVES, EXTRA VIRGIN OLIVE OIL,COCONUT, COCONUT OIL, FLAX SEEDS, PUMPKIN SEEDS, SESAME SEEDS, SUNFLOWER SEEDS, SUNFLOWER SEEDS, PISTACHIOS, HAZELNUTS, MACADAMIA NUTS,PECANS, WALNUTS, ALMONDS, CASHEWS, NUT BUTTERS, DUCK FAT, GHEE, CLARIFIED BUTTER

Smart Carb ideas:

WHOLE GRAIN OATMEAL, QUINOA, ANY KIND OF SQUASH, CARROTS, SWEET POTATOES, ROOT VEGGIES, WHOLE GRAIN RICE, YUCA, LINTELS, BEANS, FRUIT, ANCIENT GRAIN BLENDS, WHOLE GRAIN GRANOLA, HIGH QUALITY PROTEIN PANCAKE OR MUFFIN MIX,PLANTAINS

Fruit ideas:

APPLES, BANANAS, APRICOTS, PEACHES, BERRIES, GRAPEFRUIT, ORANGES, TANGERINES, NECTARINES, DATES, FIGS, GRAPES, KIWI, MANGO, PAPAYA, PINEAPPLE, PLUM, POMEGRANATE, PASSION FRUIT, MELON, PEARS, CRANBERRIES, CHERRIES

Veggie ideas:

ARUGULA, ASPARAGUS, ARTICHOKES, BEETS, BELL PEPPERS, BROCCOLI, BRUSSEL SPROUTS, CABBAGE, BOK CHOY, CARROTS, CAULIFLOWER, CELERY, COLLARD GREENS, CUCUMBER, EGGPLANT, ENDIVE, FENNEL, GARLIC, GREEN BEANS, LEAFY GREENS, KALE, LEEKS, MUSHROOMS, OKRA, ONIONS, ROMANE, PEAS, SPINACH, SQUASH, SWISS CHARD, SPROUTS, MICROGREENS

 

 

IT IS AS SIMPLE AS THAT!

-MIX & MATCH

-ADD SEASONING OR SAUCE OF CHOICE

-COOK IN BULK

-WEIGHT IT AND PORTION IT OUT AHEAD OF TIME

-YOU ARE READY TO ROLL!

4 Ways to Recycle those Leftovers!

 

 

#1 – Make Panini’s that you can pop in the air fryer or toaster oven anytime.

#2 – Make Protein Bowls – Chop or shred your protein – add in your carb and veggies and a little sauce or gravy and bam! Simple easy meal to go! Keep in the fridge or throw in the freezer for a week or two down the road.

#3 – Chop them up and make a “kitchen sink” soup.

#4 – Dice them and make a “Everything Egg Bake”

My Favorite Way to Increase Veggies and Fiber

Looking for a way to increase your vegetable and fiber intake as well as moderate your carbohydrate intake?

 

Add in Zucchini noodles and swap for half your pasta or swap half your rice for riced cauliflower.  Add in riced beets & Zucchini to soups, sauces or meatloaf!
Let us know how you add veggies to your favorite dishes!

Making Better Choices

 

I feel like I am making better choices when I am eating out and cooking at home more than ever! -JT

This was shared in an intake review with a current client of coach Allison’s.  How great is it to see people feeling better not only about choices but also about efforts to prep and cook at home! So exciting.  We don’t know until we know. Getting in the habit of enjoying simple, cooked food from home can truly help us to feel our best and save $!!!

 

 

5 Meals – 5 Ingredients – The Whole Family will LOVE!

 

BBQ chicken twice baked potatoes

Ingredients:

  • 4 Medium Sweet potatoes
  • 1 tbsp extra virgin olive oil
  • Kosher Salt
  • Fresh ground black pepper
  • 2 cups shredded rotisserie chicken
  • 1/2 cup barbecue sauce, plus more for serving
  • 2 cloves garlic minced
  • 1/2 small red onion thinly sliced to quarter moons
  • 1 small jalapeno thinly sliced
  • Shredded smoked gouda

Step #1 Preheat oven to 375 Degrees. Place Sweet potatoes on a large baking sheet. Toss with oil and season with salt and pepper.

Step #2 Bake until tender, about 1 hour depending on size. Let cool slightly, then, using a paring knife, slice along top of each sweet potato and push in both ends to create a well.

Step #3 In a medium bowl, toss chicken with barbecue sauce and garlic. Stuff into sweet potatoes, then top with red onion, jalapeño, and Gouda. Return to oven and bake until cheese is melty and chicken is warmed through, about 15 minutes more.

Step #4 Drizzle with barbecue sauce before serving.

 

 

Cajun Chicken

Ingredients:

  • 2 tbsp extra-virgin olive oil
  • 1 cup medium onion, diced
  • 1 cup red and green bell pepper, diced
  • Kosher salt
  • Freshly ground black pepper
  • 4 boneless, skinless chicken breasts
  • 1 cup shredded cheddar
  • 2 tbsp Cajun seasoning

Step #1 Preheat oven to 350°. In a large ovenproof skillet over medium heat, heat oil. Add onions and peppers and cook until soft, 5 minutes. Season with salt and pepper. Remove from heat and let cool slightly.

Step #2 With a sharp paring knife, create a pocket in each chicken breast. Stuff each with vegetable mixture, then top with cheddar. Season chicken all over with Cajun seasoning, salt, and pepper.

Step #3 Add chicken to skillet and bake until cooked through, about 25 minutes.

 

Baked chicken thighs

Ingredients:

  • 3 lb (6-8) bone-in, skin-on chicken thighs
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 cup unsalted butter, softened to room temperature
  • 5 cloves garlic, minced
  • Zest of 1 lemon
  • 1 tbsp fresh thyme leaves
  • 1 lemon, cut into rounds
  • 1 lb baby potatoes, quartered
  • 1 tbsp freshly chopped parsley, for garnish (optional).

Step #1 Preheat oven to 425°. Pat chicken thighs dry with paper towel and season all over with salt and pepper.

Step #2 In a medium bowl stir together butter, garlic, lemon zest, and thyme. Rub butter mixture all over chicken thighs, including under the skin.

Step #3 Place lemon rounds, potatoes, and chicken thighs in a 9″-x-13″ baking dish and bake until thighs register 160°F on an instant-read thermometer, about 35 minutes. If you’d like the skin more crisp, broil on high for 1 to 2 minutes until golden. Garnish with parsley before serving, if desired.

 

Garlicky Lemon Mahi-mahi

Ingredients:

  • 3 tbsp butter, divided
  • 2 tbsp extra-virgin olive oil, divided
  • 4 (4-oz.) mahi-mahi fillets
  • Kosher salt
  • Freshly ground black pepper
  • 1 lb. asparagus
  • 3 cloves garlic, minced
  • 1/4 tsp crushed red pepper flakes
  • 1 lemon, sliced Zest and juice of 1 lemon
  • 1 tbsp freshly chopped parsley, plus more for garnish

Step #1 In a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.

Step #2 To skillet, add remaining 1 tablespoon oil. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

Step #3 To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce.

Step #4 Garnish with more parsley before serving.

 

Crispy Air Fryer Pork Chops

Ingredients:

  • 4 boneless pork chops, about 1″-thick
  • 2 tbsp extra-virgin olive oil
  • 1/2 cup finely grated Parmesan
  • 1 tsp garlic powder
  • 1 tsp kosher salt
  • 1 tsp onion powder
  • 1 tsp smoked paprika 1
  • /2 tsp freshly ground black pepper

Step #1 Pat pork chops dry with paper towels, then coat both sides with oil.

Step #2 In a medium bowl, combine Parmesan, garlic powder, salt, onion powder, paprika, and black pepper. Coat both sides of pork chops with Parmesan mixture, pressing to adhere.

Step #3 In an air-fryer basket, arrange pork chops in a single layer. Cook at 375°, flipping halfway through, until an instant-read thermometer inserted into thickest part of pork chop registers 145°, about 9 minutes. Step #4 Let pork chops rest about 10 minutes before serving.

My Favorite Way to Cut an Onion

 

Check out this simple way to cut an Onion with Coach Amie.

https://www.instagram.com/p/Ck999KzvUVP/

5 tips to prep and cook veggies (so you’ll actually want to eat them)

  1. Go Raw.
    Prep them by having them clean and chopped and ready to enjoy.

    Enjoy with some greek yoghurt and powder ranch dressing . You can also throw them in a smoothie for a Super Shake. Spinach, kale, spring mix, it is all fabulous! This is a great way to get them in when on the go.

  2. Make and awesome salad.
    Forget the bland iceberg lettuce and lets get creative.

    Choose a “soft” leaf-like butterhead lettuce, spinach, or mixed greens.
    Choose a “crunchy” leaf-like romaine lettuce or radicchio.
    Choose a fresh herb like basil, dill, or parsley.
    Choose a light dressing like olive oil and balsamic vinaigrette or make your own.
    Chop it all up. Throw it together. Bam! You have a delicious serving or more of veggies
  3. Eat them steamed.
    All you need is a big pot of water and a steamer basket or a colander that will fit inside. Fill the pot with enough water so that it just barely reaches the bottom of the colander or steamer basket.

    To steam your veggies, bring the water to a boil, add your vegetables, and place a loose-fitting lid on top to cover. (If your lid is more fitted over the colander, position it so that one side hangs over the colander just enough to let the steam escape.)

    Pro Tip: Take them off when they are slightly undercooked, as they will continue to soften and cook after you have pulled them from the heat. I prefer a more crisp firm steamed veggie over a mushed one. And…you can always pop them back in to boil if they are not cooked enough.

    After steaming, try hitting them with a spritz of olive oil plus a sprinkle of sea salt and black pepper. If you are feeling saucy try some hot sauce or red pepper flakes.

  4. Go with grilled or broiled.
    Keep a close eye as they are ready to eat in no time at all!

    Grilled or Broiled veggies go great with any protein perfectly and can even be a part of a delicious shish kabob with chicken, beef, or pork. Brush them with the sauce of your choice, or a little olive oil. Sprinkle some salt or squeeze some lemon, and toss them on the grill or into the oven.

  5. Add them to soups and stews (or hashes)
    Ever heard of Kitchen Sink Stew or Hash?

    Sometimes you just gotta take a bunch of ingredients, throw them in a pot, and see what happens. It is often some of my favorite recipes. No need to be a pro chef here, it’s just too simple to mess up! Throw it all in, add some salt, pepper, garlic and LOVE and you’re good to go!

    Every Sunday my dad would clean out the Fridge and make kitchen sink hash. Any protein left over, veggies, chop up some potatoes and throw it all in a big cast iron pan.

Back to School Grab & Go Breakfast Options – 

Let’s get it stated right!

Here are some quick and easy back to school options for breakfast!
Whether you’re in school or not you may need something quick and on the go!
Starting your day off right with a great breakfast will set you up for success for the rest of the day!!

  1. Pre-made B-fast Burritos
  2. Baked Oatmeal
  3. Chia Protein Pudding
  4. Yogurt & fruit or granola
  5. Protein pancakes or waffles 
  6. Overnight oats
  7. Egg Bake
  8. Egg white bites / muffins
  9. Protein Muffins or Banana Bread

The Mighty Potato!

 

Why I love them!  

  1. Potatoes are packed with vitamins and minerals
  2. Potatoes are a good source of antioxidants, which may reduce the risk of chronic diseases like heart disease, diabetes and certain cancers
  3. Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.
  4. Resistant starch in potatoes is a source of nutrition for beneficial gut bacteria. They convert it to the short-chain fatty acid butyrate, which has been linked to reduced inflammation in the colon, improved colon defenses and a lower risk of colorectal cancer.
  5. Potatoes are naturally gluten-free, which makes them an excellent option for people with celiac disease or a gluten sensitivity.
  6. Studies have shown that potatoes are among the most filling foods. They may increase the levels of fullness hormones, such as cholecystokinin
  7. Potatoes are delicious, versatile and easy to add to your diet. Try boiling, baking or steaming them and consuming them with the skin intact.

 

How we love to cook them! 

  • Air Fry – Chop and spray with Avocado oil and toss in your favorite seasoning or seasalt and Air Fry for 10 minutes.
  • Instant Pot – put your cage in the bottom of the instant pot fill with ½ cup of water and throw your whole potatoes in to the brim  Pressure Cook for 8-12 minutes depending of size and type of potato.
  • Grill Basket Them – Chop and toss in Avocado oil and grill in a basket for 20 minutes
  • Baked – Slightly oil the skin – poke holes so they don’t explode  – toss in sea salt and wrap in foil and bake for 30-45 minutes 
  • Microwave – ok we all know I don’t do this but lots of clients do and it’s so easy – Clean – Poke (you DO NOT want to clean that up) & microwave for 3-4 minutes 

How to make GAINZ with one simple meal!

Check out Chads 1000 Calorie Smoothie

that he enjoys every morning!

  • 2 Cups Oat milk or milk of choice
  • 3 oz Canned Coconut milk – The full fat is healing for the adrenals
  • ½ Cup Steel Cut or Whole Rolled Oats – (preferably Gluten Free if possible)
  • ½ Frozen Fruit – Pick your favorite and change it up weekly
  • 1 Banana 
  • 1.5 TBSP Olive Oil
  • 1 Scoop Fiber of choice Omni Fiber is my favorite 
  • 5 Mg Creatine Monohydrate – My favorite is Earth Fed Muscle
  • 1 scoop or packet Plant Protein – I used my favorite Vanilla Ascent Plant Protein
  • 2 Scoops Collagen of Choice

    Smoothie

    Chad’s 1000 Calorie Smoothie

Blend until Smooth