Collard Green Wrap and Soup.

This week's diet is a Vegan diet.  I created a meal plan consisting of 6 vegan meals/day for the entire week.  It is day 2, and I'm absolutely loving everything about it.  Am I a Vegan or Vegetarian? No, but I have friends that are, and want to best educate myself and prepare meal plans so that I can best be of help clients in the future that  may prefer this type of diet. 

Collard green wrap and lentil soup! 
The soup:
Vegetable broth, carrots, onion, celery, and lentils
The wrap:
Hummus, carrots, onions, cucumbers, tomatoes, and spinach.

Clean, heathy, vegan, and delicious.


Eat Well, Eat Often, Love2LiveFit... in the FitFoodKitchen!

Meal Prep Sunday

While this may look like it took the entire day to prep, it only took 2 hours.  A few simple tips to help you achieve success when meal prepping.  Cook your rice and potatoes the day before, this will save you time in the kitchen on your actual day of putting all the meals together.  Choose 2-3 proteins you would like for your meals, such as ground turkey, ground chicken, and chicken breast.  While your proteins are cooking (in the oven, bbq, or stovetop), prepare  your vegetables by steaming and roasting, this should take about 1hr. to cook your proteins and greens.

Once all your food has cooled, simply measure or weigh out your starches and place in the containers, weigh your proteins in a separate bowl and add each amount to your containers, once your starch and proteins are in your containers, load them with as many veggies as you'd like.

I always prep meals 2-4.  As breakfast and dinner are made fresh daily, however having extra starches and veggies prepared will help for a quick throw together of a dinner for a busy work week.

Absolutely Delicious No/Low Carb Breakfast!

The Plate:
1c. egg whites
2oz. nitrite-free turkey breast
1/2c. organic zucchini
2oz. organic mushrooms
4 organic grape tomatoes
1c. organic baby spinach
1/2oz. organic avocado
1 organic whole egg, over-medium
Fresh ground pepper


The Nutrients:
Calories: 292
Fat: 8g
Carbs: 8g
Protein: 40g
Fiber: 3g
*Net Carbs: 5g


                   Love2LiveFit... in the FitFoodKitchen

Dinner on the Go.... Pack it up & Move!

Last night our son had his last football game of the season, and the team was getting together afterwards for pizza and medals.  Well, I knew my husband and I were not going to have pizza for dinner, so in a mad rush after school, I grilled up chicken breast, made homemade cauliflower alfredo, sauteed up veggies, while assisting our son in homework and folding the laundry... Multi-tasking was going on like crazy yesterday afternoon:).  I packed this meal into two Tupperware containers and off to the fields we went!  I have to say cauliflower has quickly become on of my favorite foods to cook with!  This was hands down the tastiest dinner I've made yet, since we set out on our clean eating program April 1 of this year.


The Container:
1c. organic baby spinach
2oz. organic mushrooms
1oz. organic red bell pepper
1/2oz. organic red onion
4 stalks organic broccolette
4.2oz. grilled organic chicken breast
1.5 slices of nitrite-free turkey bacon
1/2c. cauliflower alfredo (recipe below)
pinch of crushed red pepper flakes


The Nutrients:
Calories: 271
Fat: 5g
Carbs: 18g
Protein: 43g
Fiber: 7g



Cauliflower Alfredo:
12oz. cauliflower (about half of a medium cauliflower).  I cut most of the stalk off, and then cut the florets in half.
1c. water
1tsp. olive oil
salt & pepper
Granulated garlic (as much or little as you like)

In a medium sauce pan, add the oil and cauliflower, let cook for a minute, then add the 1c. water, salt, pepper and garlic.  Bring to a boil, then cover and reduce heat and let simmer for 8 minutes.  Pour entire contents into a bullet mixer or blender and blend... THAT'S IT!:)))  Easy and Delicious!!!



                          Love2LiveFit... in the FitFoodKitchen

Chicken, hard boiled egg whites and avocado bowl!

A simple and quick throw together lunch...

The Bowl:

4oz. Grilled chicken breast- its in there, just underneath:)

4 Organic grape tomatoes

1oz. Avocado

3 Organic hard boiled egg whites

1tsp. Organic yellow mustard

Fresh ground pepper

The Nutrients:

Calories: 239

Fat: 11g

Carbs: 4g

Protein: 33g

Fiber: 2g

        Love2LiveFit... in the FitFoodKitchen

A little food prepping goes a long way!

Food prepping, what ever it may be that you prep, will always help when your short on time and need to throw together a quick snack or meal!

I always like to have a bowl of hard-boiled eggs in the fridge and a Tupperware (large or small) of chopped, mixed veggies.  The eggs are great to eat just as they are, throw them into salads, or use them to make egg salad.  I usually just eat the whites and give our dog a yolk here and there:).  The veggies are so nice to have prepped for omelets or as a side dish with dinner.  The Tupperware pictured below has chopped kale, cabbage, zucchini, and bell peppers.  I will usually chop up some mushrooms and onions too, and throw it all together in a skillet to saute with cooking spray, and then top with a protein source such as fish or chicken.  It only takes a couple minutes to prep a few items such as these and worth every second. 

                                        Love2LiveFit... in the FitFoodKitchen

Sun & Fun... and Staying on Track!

A day in Lake Tahoe with my brother and his beautiful & pregnant girlfriend (yay!) was filled with sun, fun, and good eats!
The cooking gene runs strong in my family... we are full blooded Sicilians, so I guess it comes with the territory!
My brother loves to get his cook on just as much as me, and he is amazing at it.
He grilled up sausages and burgers, and made homemade macaroni salad.
I stayed on track, and came prepared with a brown rice tortilla to wrap my burger in, and it was delicious!!!
I have learned over the years that it is possible and quite simple to engage in social activities with family and friends while maintaining a healthy eating diet!  You just have to think ahead:).

Sand Harbor-Lake Tahoe, NV

                                                               

     




                                                         Love2LiveFit

OMGoodness... Super Easy and Healthy Blueberry Waffles

These waffles were made pretty much like the pancakes I posted earlier.  I made these yesterday (Memorial Day) morning and my husband and I were loving every bite!!!
If your short on time, these are definitely quicker to make then the pancakes because one waffles is equal to the 5-6 pancakes.  


The Plate:
3/4c. oats
1/4tsp. cinnamon
1/2c. egg whites
1/4c. water
1/4c. frozen blueberries, thawed
1/2c. strawberries
1/4c. blackberries
1 packet of truvia

In a bullet mixer or blender, blend the oats, egg whites, water, and blueberries.  Pour batter into a pre-heated waffle iron and let cook until the iron signals they are done:)... That's it!
Cover with the berries and sprinkle with truvia.


The Nutrients:
Calories: 329
Fat: 5g
Carbs: 56g
Fiber: 10g
Protein: 19g



                    Love2LiveFit... in the FitFoodKitchen

Turkey Burger Patty w/ Beets and Greens!

The Plate:

1 Turkey Burger (Trader Joes)
2oz.  organic mushrooms
1/4c.  organic onions
1c.  organic cabbage
6oz. organic green beans
1/2oz. organic avocado
2tbsp. salsa
1/2c. organic beets


I cooked the burger in a skillet for about 10 minutes.  In a separate pan, saute the onions, mushrooms and cabbage.  Before adding the green beans to the saute pan, blanch them in boiling water for 2-3 minutes, and then rinse with cold water.  The beets are easiest to prepare by boiling them until fork tender:).


The Nutrients:
Calories: 308
Fat: 12g
Carbs: 32g
Fiber: 12g
Protein: 29g

Well Balanced... Clean and Healthy Eating!

                             Love2LiveFit... in the FitFoodKitchen

Simple and Delicious Salad for lunch!

The Plate:
3oz. romaine lettuce
1c. spinach
1oz. avocado
1 Persian cucumber
1oz. pepperoncini
4oz. grilled chicken thighs
1.5 hard-boiled egg whites
1/2 slice turkey bacon
10 grape tomatoes
2tbsp. balsamic vinegar


The Nutrients:
Calories: 301
Fat: 11g
Carbs: 16g
Fiber: 5g
Protein: 33g



                    Love2LiveFit... in the FitFoodKitchen