Category Archives: Everyday Snack & Meal Planning

Kale Greens

When I have a craving, I tend to satisfy it the healthiest way possible. This past weekend I desperately wanted a big pot of greens, and decided to "go kale." I made a huge pot of them and added smoked turkey for added flavor and protein.

Ingredients:

Kale

kale

Crushed Red Pepper

Smoked Turkey Wings

Vinegar

Chicken Bouillon

Onion

Fresh Minced Garlic

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I paired the kale greens with brown rice and baked chicken - super tasty!

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Like most southern inspired cooking, we typically stick to collard, mustard, or turnip greens. I'm here to tell you however that this tasted no different! Get more nutritional benefits on kale here - and be sure to try out the recipe!

Light Lunch

Usually when people think of lunch, they think that it has to consist of a sandwich, soup, salad, or leftovers from dinner the night before. Here's an alternative look into what lunch can sometimes be - a good balance of vegetables, protein, and cheese as a treat. Also keep in mind that this portion is somewhat large due to a small breakfast that morning.

Ingredients:

Rotisserie Chicken

Celery

Baby Carrots

Sharp Cheddar Cheese

lightlunch

What's typically on your plate for lunch?

Seafood Saturday

My husband lovvessssss seafood. I grabbed crab legs for he and I, and medium shrimp for my 3 year old. I purchase these items frozen/cooked, so boiling the crab legs and grilling the shrimp once thawed is quick and easy! I paired the entrees with sweet potato mash, brown rice and quinoa, and spinach for my husband and son. When looking to cut calories/carbs in your diet however, I recommend that you decide on brown rice OR sweet potatoes.  

Ingredients:

Frozen Crab Legs

Frozen Shrimp

Fresh Minced Garlic

Spinach

Garlic Salt

Olive Oil "Butter" Spread

shrimp

crab legs

As you can see, this is a simple and easy meal that takes little prep and little time. What's your seafood favorite?

Breakfast For Dinner

Sometimes you just want breakfast - no matter what time of day it is. So when I got home this past Friday evening, I just wanted breakfast!lol Eggs are always a household hit and I try to mix up the way that I prepare them from time to time. This meal is a great source of protein and well balanced in the nutrition department. Having a slightly larger portion than normal is absolutely fine too!

Ingredients:

Eggs

Fresh Spinach

Fresh Salsa

Salt/Pepper

Apple (Peanut Butter Optional)

breakfastfordinner

Would you guys ever consider this for an evening meal?

5 Meal Day Options – How I Shed The Pounds

5 Meal Day Options - How I Shed The Pounds

Hey Ladies! So I am officially 65 pounds down since November 2014 after having my 2nd son, and I have been getting a TON of questions on more meal day options to rotate.

I have put together 5 more meal days that I used to shed the pounds, and a few tips to keep in mind while doing so:

 
dietcleanse

Quick Tip: Remember to use a variety of vegetables in your meal planning. A great way is to choose these 3 colors.

 
 

OPTION 1

Breakfast – 0% Fat Plain Greek Yogurt w/Honey and 1 cup of Blueberries (may add 1 slice of turkey bacon or sausage)

Snack 1 – Sliced Cucumber Sprinkled w/Cayenne Pepper

Lunch – All Spinach Salad with carrots, tomato, bell pepper, and mushrooms (low fat dressing; preferably a vinaigrette and nothing white) OR Meal Replacement Shake

Snack 2 – 1 Tablespoons of Peanut Butter w/an Apple

Dinner – Black Beans/Black Bean Soup w/1 Teaspoon 0% Fat Plain Greek Yogurt and Brown Rice OR Meal Replacement Shake

OPTION 2

Breakfast – Banana w/1-2 Teaspoons of Peanut Butter

Snack 1 – Half an Avocado OR Celery Sticks w/1 Slice of Fresh Deli Turkey OR Chicken Meat

Lunch – Turkey Burger OR Vegetarian Bean Burger on Whole Grain Bread w/Tomato, Spinach, and Mustard (no mayo, ketchup or other like condiments) w/an Apple OR Meal Replacement Shake

Snack 2 – 1 cup of Raspberries

Dinner – Salmon (see recipe) with Broccoli (no seasoning on broccoli) OR Meal Replacement Shake

OPTION 3

Breakfast – 1 Whole Wheat Waffle w/Honey or Sugar Free Syrup and 1 Slice of Turkey Bacon or Sausage

Snack 1 – 6 Strawberries

Lunch – Loaded Chili (see recipe - add as many veggies as possible and at least 2 bean choices) OR Meal Replacement Shake

Snack 2 – Tomato Slices (may sprinkle with a TINY bit of salt)

Dinner – Baked Chicken or Chicken Breast (see recipe) w/Sauteed Spinach (sautéed in garlic salt/olive oil is acceptable) OR Meal Replacement Shake

OPTION 4

Breakfast – 2 Slices of Turkey Bacon or Sausage w/1 Slice of Plain Whole Grain Toast (not even butter on toast)

Snack 1 – Carrot Sticks

Lunch – Whole Wheat Pasta (add as many veggies as possible – (see recipe)) OR Meal Replacement Shake

Snack 2 – Apple

Dinner – Tuna Salad Packed in Water (create salad w/celery, mustard, lemon/lime juice, salt/pepper) w/Tomato Slices & Cucumber Slices Sprinkled w/Cayenne Pepper OR Meal Replacement Shake

OPTION 5

Breakfast – Fruit/Veggie Smoothie (made with 4 strawberries, 10 blueberries, a handful of spinach or kale, 1 cup unsweetened almond milk or vanilla soy milk)

Snack 1 – 1 Slice of Whole Grain Toast w/Peanut Butter

Lunch – Baked Tilapia w/Cauliflower OR Meal Replacement Shake

Snack 2 – Apple

Dinner – Sauteed Shrimp w/Asparagus OR Meal Replacement Shake


Keep these tips in mind as well:  

Tips:

  1. This meal plan was formed for a 'no egg/no nuts' eater - if you eat either, PLEASE add them to your routine, they are GREAT sources of fat and protein
  2. Only 1 meal replacement shake per day; do not consume meal replacement shakes for breakfast – whole foods are better to kick off the day
  3. Eat all meals on a small saucer plate – soon your tummy will train itself to only look out for small portions
  4. Snacks are MANDATORY to keep your metabolism going
  5. Limit whole grain/bread servings to 1 meal per day; for example if you’re having brown rice or whole grain toast for a meal, try not to repeat in a 2nd meal that day
  6. If still hungry after any meal or if you need a Snack 3 – have a small piece of fruit or an additional small serving of veggies – not meat or bread
  7. Do not engage in cheat DAYS; strive towards 1 cheat MEAL per week
  8. Do NOT eat after 8pm
  9. WATER ALL DAY LONG at least Monday Through Friday
  10. Try to stay away from all things white AND no fried food whatsoever
With this type of regimen, I can assure you that walking or cardio for 30 minutes (a minimum of 2 days per week) will yield weekly weight loss results.

before.after

My personal goal is to lose 30 more pounds before baby #3, what are some of you all's goals???

Comment below with any questions that you may have, or feel free to send me a personal inquiry. I can't wait to see you all's results!