EVERY Sunday one of my favorite activities is to lunch meal prep for the week. I know.. I’m a party animal!
But bowls are my number one go-to ways to prep food. Here are some essentials for a healthy, yummy bowl:
Whole grains – brown rice or quinoa are great!
Lean protein – chicken breast, ground turkey, salmon, or tofu!
VEGGIES – as many as you can fit!
Sauce – add salsa or low sodium soy sauce for some taste!
For veggies, I loveee shredded carrots, broccoli slaw, cauliflower rice, or sauteed spinach in less oil. But you can add whatever you want!
If you’re eating out for lunch, bowls are also a great way to eat healthy. I went to a korean restaurant today and got a bowl with lettuce, spicy grilled chicken, shredded carrots, quinoa, seaweed, and scrambled egg. Filling and delicious! (and yes.. my friend and I split fries. Gotta live a little!)
As we get closer to cooler weather, you may want to keep this delicious soupy recipe in mind. Lentils are an incredible source of protein, fiber and complex carbohydrates, helping you boost your metabolism, nourish your body, and even lower cholesterol levels. On top of being hearty and satisfying, it is super simple to make.
Ingredients (feeds 4-6 people):
1 Lb. Lentils
4-5 Chopped Tomatoes
2 Large Chopped Jalapeno Peppers (No Seeds)
1 Small-Medium Chopped Onion
A Small Chunk of Onion
A Large Garlic Clove
6 Large Eggs
Vegetarian (Optional) Bouillon
Sweet Plantains (Optional)
Boil the lentils with a splash of olive oil, a bit of salt, and the garlic clove. Cover them up and continue to check them until they are soft (continue adding water if needed). You can make this more of a soup by adding more water and have a more runny consistency. While the lentils cook, lightly saute the onion and jalapeno peppers, then add the chopped tomatoes. Once the lentils are soft, set the heat to medium-low, get rid of the chunk of onion and the garlic. Add the sauteed onions, peppers, and tomatoes as well as the bouillon in to the pot with the lentils and mix it all together. Crack and drop in the eggs into the soup, carefully placing them separate from one another and cover the pot with a lid. Gently mix the soup occasionally (covering the eggs to allow for the heat of the soup to cook the eggs). Once the eggs are cooked throughout, add salt to taste and enjoy. For added deliciousness, separately fry sliced plantains with a bit of olive oil or with an air fryer and add to the soup.
Feel free to adjust the amount of any of the ingredients according to your preference. This is a full meal that will help your digestive health and give you all the nutrients you need.
Try it and tell me what you think. I prefer it with the plantains, but sometimes the stores don’t have them ripe enough (therefore not pictured).
Coming to you from sunny Mexico.. I’m talking about how to stay healthy while still enjoying a few drinks on vacation!
The first thing people normally talk about on a “diet” is the need to cut out alcohol. In my opinion, I don’t want to do anything on a diet that I’ll start doing again and can’t make part of my lifestyle. Otherwise, you’ll just gain that weight straight back! So I just make start changes to my drinking (in moderation.. of course!).
My top tips are:
Don’t use sugary mixers! Nix pre-made marg mixes or sugary sodas. Opt for sparkling water or water with a few DROPS of juice.
Stick to one liquor. In my experience, once I start mixing a ton of stuff, it affects me more which leads to bad food choices. Even on vacation at an all inclusive, I pick either vodka or silver tequila each day and stick to it!
Avoid sweet wines. Lean towards dryer blends (merlot, cab, chardonnay) or even better yet – brut sparkling wine. A lower sugar intake is better AND sparkling wine has bubbles and a lower alcohol content.
Add ice. I personally hate cold drinks.. but adding ice will keep you hydrated (it melts into water.. duh hahaha), and will help you drink slower.
Photographed.. whiskey on the rocks and champagne with a splash of liquer!
So I’m off to Mexico – which meant crash diet time! And as a disclaimer.. crash diets are NOT GOOD! Do as I say, not as I do.
But I figured.. let’s try out keto. I watched a few documentaries about all of the benefits. If you watch “Fat” on amazon, they talk about how people get off insulin.. stop seizure medication.. etc. So I’m officially on day 8 and have a few thoughts:
Eating out isn’t as hard as I thought! Some photos are below.. but I normally opt for meat (lamb, fish, steak..), sauteed veggies, and avocado. I LOVE a good sushi roll sans rice or sashimi. And sauteed veggies are great… hello, olive oil!
Working out is hard! I went to pilates the other day and WOW I felt like passing out. So be sure to eat a little snack before you workout and have some extra salt.
The keto flu is real.. so have some pickles on hand to take a shot of juice! Trust me, it helps. It sounds gross – but worth it.
I’ve also lost almost 10 lbs in a week! Have you tried keto? Let us know in the comments!
There are few things better than enjoying a cool adult beverage by the pool! But calories can add up QUICK with cocktails. So avoid the extra sugar and sodium (and bloat) with these two simple low-cal cocktails.
1 shot vodka
6 oz sparkling water
Cut up fruit of choice
The fruit makes all the difference in this one! Watermelon is great and extra hydrating.
1 shot dark rum
6 oz Diet Coke
Juice of 1/2 lime
This classic drink feels like a heartier cocktail – but still rings in under 100 calories!
I haven’t been a vegetarian all my life, in fact, I’ve only been a vegetarian for a little over a year. It was a very personal decision that I had been considering for the longest time and I am very happy with it. I was already not a great cook and the switch to vegetarian has made it even harder… why? Well, now I have been needing to figure out how to get everything my body needs with this new lifestyle, how to not get bored eating the same things over and over, and how to expand my taste buds by trying other foods that maybe I wasn’t as crazy about or willing to try before. Sadly, I am still not a great cook, but I am making progress and I just absolutely love sharing my small cooking accomplishments with you. The below, is a small twist on a dish my mom used to make (hers involves pork), hope you try it and tell me what you think!
I will not be using measurements for
this recipe as it is all based on personal taste. If you are a big fan of any
of the ingredients, just add more of it.
Jalapeño pepper (I used half of one without seeds
to not make it too spicy)
White or yellow onion
Mozzarella or Oaxaca cheese
the onion and jalapeño. Once finely chopped, put it on a pan with a little olive
oil at medium-low heat and cook them until the onions are golden.
tomatoes in small pieces and add them to the pan.
Cut the zucchini
and squash in small pieces and add them to the pan. Mix occasionally to allow
all of the ingredients to cook and not stick to the pan.
Once the zucchini
and squash are cooked but still firm, add the corn and salt to taste.
cheese and mix, allowing it to melt on the other ingredients.
a side of sliced avocado. You may garnish with a bit of extra cheese on top,
some greens or anything else you like.
Super easy, very quick to make and
Do you have a cool vegetarian recipe for
me to try? Post it in the comments and I will give it a go.
The days are longer during the summer.. but ain’t nobody got time for spending the whole day cooking! Healthy meal delivery is the WAY. TO. GO!
There are a lot of different services that make it easy to make healthy meals at home. There’s blue apron, green chef, home chef, and more. For this post, I’m talking about Hello Fresh!
I get the meals for two since it’s just my husband and I, but I always get at least 3 servings out of it. It comes pre-portioned and ready to cut and cook! And life hack.. the recipes are all online. You don’t even have to buy the boxes 😉
The meal pictured below is beef bulgogi – but they also have vegetarian boxes. I’ve also added an example of the recipe card! I also LOVE using kits like these to meal prep for the week. They advertise as taking about 30 minutes a meal, but it’s normally more. I’d plan on an hour of cooking.
So if you ever find yourself not feeling like cooking (story of my life).. try ordering a healthy meal kit service!
The struggle is REAL sometimes when trying to eat out but still keep a healthy lifestyle. Especially working in an office.. it’s practically an endless supply of donuts, happy hours, and coworker lunches! Below are some easy tips to keep it healthy while eating any kind of food and for any occasion.
Fill up on sides! Get some steamed veggies, a broth-based soup, or a light salad as your “main course.”
Ask for half the order to go before you start eating. They’ll be happy to box some up for you for the next day!
Many cuisines can be high in oil and salt – use these tips:
Mexican – opt for a pozole soup and salad or fajitas light on oil (YES – you can ask for them to be light on oil!)
Ramen – order without the noodles or just eat mostly the broth/protein/veggies. Get extra veggies added. Shishito peppers or edamame are a great appetizer!
Chinese/Indian – my fave hack is to get the sauce on the side! You’d be shocked how much sauce comes with an entree. Then dip to your hearts desire!
Italian – get a salad with protein or a kids meal portion. You can also get protein, veggies, and a side of your favorite sauce.
American – avoid fried foods or get a sandwich protein style – without any bread.
Sushi – opt for a cucumber wrapped roll sans rice or some lean sashimi! And get the low sodium soy sauce.
French – a lean cut of meat with veggies, escargot, or a charcuterie platter is filling yet healthier than filling up on cheese or bread!
With sweets (hellooo office birthdays and breakfast donuts), go with the chic bite rule. I got this from Ingrid.. one to say hello, one to enjoy, and one to say goodbye!
Go for simple cocktails. Tequila on the rocks with lime, vodka with soda water, a dry red wine.. nix mixers and extra sugar!
With these SIMPLE tips, eating out and dealing with temptation can be easy! We’ll stay on track together 🙂
This delicious tropical fruit is not only satisfying and
refreshing, but also incredibly healthy. The fruit can be enjoyed on its own,
with lime and salt (my fave), in smoothies, with your favorite toppings, or in
many other recipes. This fruit is rich the papain enzyme, vitamins A & C,
as well as antioxidants; preventing heart disease, reducing inflammation,
improving gut health, reduce aging effects, and more. As if the multitude of
benefits of eating this delicious fruit weren’t enough, the seeds are also edible
and packed with tons of micronutrients, monounsaturated fatty acids, and lots
of fiber. Stomach issues? Take a tbsp of papaya seeds to clear it right up! 😉 It is
also a fruit commonly used in diets to promote weight loss. It is important to
keep in mind that even fruit is not healthy in excess and if you have certain
allergies, you may need to consult your doctor before making anything part of
your diet. Lastly, Papaya is not good for you if it is not ripe (it also tastes
disgusting), you must wait until the skin is orange before eating it.
Do you love papaya as much as I do? What’s your favorite recipe?
YUM YUM YUM! This recipe for vegetarian street tacos with a side
of poblano spaghetti squash is going to give your Taco Tuesday a great twist!
This recipe serves about 4 people.
Cut the spaghetti squash in half, place it on a cookie sheet and sprinkle
it with salt, pepper and olive oil. Bake it at 350° until cooked through. Don’t
overcook, it still needs to have a slightly crunchy consistency. Once ready,
use a fork to scrape the spaghetti squash and make the noodles.
Sauce for the spaghetti squash:
While the spaghetti squash is baking, boil 3 to 4 poblano peppers,
a small piece of onion, and a clove of garlic. Once they are soft, remove the
seeds from the peppers and blend them together with half of a vegetarian
bouillon cube, salt to taste, and a bit of sour cream. Mix the sauce with the spaghetti
squash noodles in a pan and add frozen corn. Cook all together until the corn
is defrosted and serve.
Slice 5 to 6 large portobello mushrooms and season them with creole
seasoning, salt, pepper, and lime juice. Sautee them on the stove with a bit of
olive oil and serve them in tacos with corn tortillas. Top the mushrooms with
chopped onions, jalapeno peppers, and cilantro.