Sometimes I'm surprised how much I love healthy food - veggies, meat, water...they actually taste amazing.  BUT that doesn't mean I have a foolproof diet. When I am not prepared and something not so healthy is within reach, I will often indulge.  They key is to stay prepared!  Take the time when we have it to get those healthy foods ready to grab and eat. Below are some of my favorite prepare ahead meals and snacks.

Vegetables
Roast Brussels Sprouts, Sweet Potatoes, Zucchini, etc
Cut into similar size pieces. Lightly toss (or spray with misto) in Olive Oil
Bake at 400 for 15 minutes.  
Add on top of salads or alongside meat and rice.

Steam Broccoli, Cauliflower
I have a rice cooker with steamer on top, so I can take care of both simultaneously
Veggies could also be steamed on the stove

Blend Leafy Greens
Blend greens with water and freeze in ice cube trays
Use for smoothies, sneak into chili or other soups

Meat
Salsa Chicken in Crockpot
Buy fresh salsa, dump in crockpot with chicken, cook on low 6-8 hours. It's that easy.
I love it on salads, with my eggs, or made into tacos

Trader Joes or Aidells sausage
Brown and pack with veggies and rice for tomorrow's lunch or add in soup
I haven't had one yet I didn't like, but my current favorite is Chicken Sausage with Spinach, Fontina & Roasted Garlic

Snacks/Treats
DIY Trail Mix
Buy you favorite nuts, dried fruit, seeds, cacao nibs, etc. Place in a container and shake 'em up! 
Much less expensive than store bought and you get to customize.

DIY Larabars
Endless options and you can add protein powder

Chocolate bark
Melt dark chocolate and mix in your favorite nut, dried fruit, or shredded coconut (the best)
Drop onto parchment paper and put in the fridge (or freezer, if you just cant wait)

I tried to keep these ideas as simple as possible.  I've been making a lot of recipes in the crockpot that have a few more steps, but are still prettty easy.  Coming soon :)

If you think crockpots are so 1992, you are mistaken and missing out!!  I often get home after 7:00pm and not having to make dinner at that time makes life much easier.  It takes just a few minutes in the morning to throw everything in and out the door you go!

Both of these recipes also work great as leftovers - over salads, in tacos with avocado, spinach, and tomatoes, or even nachos for the husband and kids. 


Fall-off-the-bone Spare Ribs (Easy)

2-3 lbs spare ribs
1/2 onion chopped
3 cloves garlic chopped
12 oz Tomato sauce
1/4 C water
2 Tbsp (gluten free) soy sauce or coconut aminos 
2 Tbsp (GF) Worcestershire sauce
1 Tbsp apple cider vinegar
2-3 Tbsp honey 
Chili powder, paprika, pepper 

1. Mix wet ingredients. 
2. Pour half into crockpot, add ribs, onions, & garlic, pour remaining liquid over. 
3. Cook on low for 8ish hours. 

Enjoy with sweet potatoes and some green veggies!

Paleo Salsa Chicken (Super Easy)

4-6 boneless skinless chicken breasts
1 12oz package of FRESH salsa (your preferred heat level)

1. Pour a small amount of salsa into crock pot
2. Place chicken breasts in crock pot
3. Pour remaining salsa over chicken
4. Cook on low for 8-9 hours
5. Chicken should shred easily and taste delicious

Enjoy with black beans, rice, and sauteed onions, mushrooms & peppers.

I love my crustless egg bakes, but today I really wanted a crispy crust to surround all the cheesy egg and veggie goodness. I was inspired by a brown rice crust at E Street Coffee Shop in Encinitas (Go by if you are local! - best customer service and usually someone playing a guitar in the corner <3 )

This recipe is very easy and you can substitute whatever veggies and cheese you love most.

Broccoli Cheddar Quiche with Brown Rice Crust:
2 Cups Brown Rice (cooked)
2 Cups Broccoli (steamed, but not mushy)
     (I used a rice cooker with steamer top to accomplish both the steps above)
1+1/4 Cup shredded cheese
7 Eggs (1 for crust, 6 for quiche)
1/4 Cup Milk
1/8 Cup chopped green onions
Salt, pepper, garlic & onion powder (to taste)

1. Cook rice and broccoli
2. Mix 2 cups brown rice, 1 egg, and 1/4 C cheese and push into pie tin to form crust
3. Bake crust at 450 for 8 minutes of until edges are golden brown
4. Whisk 6 eggs, add broccoli, 1 cup cheese, milk, green onions, and spices.
5. Pour mixture into crust and bake at 375 for 30 minutes
6. Try to let it cool for 10-15 minutes before slicing. Difficult, but it will hold together better!

Enjoy and share your variations!

You've got a few weeks under your belt! (If not, its not too late to start or get back on track!!)

By now shopping, meal planning, and prepping should be getting more familiar and kind of fun!  Below are some ideas to freshen up you meal plan.  Again, please mix and match as needed.

And remember the 90/10% rule. If you splurge, don't let it ruin your day. Get back on track and eat those veggies :)

Day 1
Breakfast-
1 Cup Cooked Oatmeal 
1/2 Banana
1 T peanut butter

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Water
    1/2 C berries

Lunch-
Mixed Salad: Mixed greens, avocado, tomato, beans or lentils, sweet potato, 1/2 C rice (optional)
Top a squeeze of lime and salsa

Dinner-
Chicken Pizza: 1 Ezekiel tortilla topped with 1/3 C cheese, 3 oz cooked chicken, and toppings of choice (olives, onions, tomatoes, artichokes, etc) BAKE AT 400 until cheese is melted
Side Salad: 2 C mixed greens, 1 C veggies, 1 T vinaigrette

Day 2
Breakfast-
2 eggs over easy on a plate of spinach, tomatoes, and 1/2 avocado. Sprinkle with cheese

Snack-
Carrots or celery sticks
2 T almond butter

Lunch- 
Salmon Salad:
Mix 1 can of Salmon, 1/2 C chopped celery, mustard, mayo (made with olive oil, minimal) or greek yogurt, salt & pepper
3 C mixed greens & 1/2 C cherry tomatoes

Dinner-
BBQ night:
     Grilled chicken & veggie kebabs - cut your favorite veggies and chicken into small portions and place on skewers (keep meat and veggies separate as cooking time may differ)
 My faves: bell peppers, onions, zucchini, mushrooms, pineapple
**Treat: Cut a peach in half and throw that on the grill too...amazing!
   
     
Day 3:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
Shredded cheese
1/4 Cup fresh salsa

Snack-
String Cheese
Handful raw almonds

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Taco Salad:
     Ground turkey or beef with taco seasoning
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil or fresh salsa

Day 4:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1/4 shredded coconut
1 Tablespoon chopped nuts
Cinnamon

Snack-
Cucumbers and hummus

Lunch-
Quinoa Salad- 2 C mixed greens, 1/2 C cooked quinoa, cucumbers, tomatoes, parsley, and feta cheese
Top with balsamic vinegar and olive oil

Dinner-
5 oz Salmon (frozen or fresh, aim for wild caught)
1 Baked Sweet Potato
1 Cup steamed broccoli

Day 5:
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup chopped apples
Cinnamon

Snack-
Sliced bell peppers and baby carrots

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Chicken, broccoli, & pineapple stir fry
1/2-3/4 Cup Rice
Soy sauce in moderation

Day 6:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
1 C Greek Yogurt
1 T raw honey

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
Burger Salad:
     Ground beef or turkey burger (cheese optional)
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil

Day 7:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
1 C pumpkin puree
1/2 frozen berries
1 T raw honey

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
BBQ night:
     Grilled shrimp
     Steamed cauliflower & carrots
     1/2 C rice  

Lives are busy, people have kids, jobs, hobbies, and responsibilities that seem to make time just slip by.  I still can't help but think its a bunch of BS when people say they don't have time to eat well!  Priorities people!  Everyone seems to have time to check facebook, instagram, twitter, 4 different emails (I know its addicting!).....so take that 20-30 minutes and make yourself a good meal made of whole foods that will do your body good.

Everything you need for this particular meal can be purchased at Trader Joe's...my go-to store for quick easy meals.  

Ingredients:
4 Sausages (I used Jalapeno Chicken, but use any that sounds good)
Steamed Lentils (hard work is already done for you!)
Kale (a few handfuls depending on how much you like kale ;) )
Bell peppers (I used 3 mini, probably = 1-2 regular size)
Chopped Onion seasoning
Garlic Powder
Salt and Pepper
Olive oil
Salsa (optional)

1. Heat about 1 Tbsp Olive Oil in a skillet and add the sausages. Cook for 5-7 minutes on medium, rotating a few times to brown all sides.
2. While sausages are cooking, chop peppers, and remove stems from kale.
3. Place sausages on a cutting board. Place another Tbsp olive oil, peppers, and lentils to the skillet.
4. While peppers and lentils are cooking (about 5 minutes) slice sausages into pieces.
5. Add sausage pieces and kale to skillet. Cover and cook on medium-low for about 10 minutes
6. Add salsa if desired and enjoy!

I've had requests to share my typical daily diet and snack/meal ideas, so here goes....

Breakfast:
*2-3 eggs scrambled with veggies or over easy over spinach
      - on less busy mornings I'll add bacon and potatoes
*PLAIN Greek yogurt - add fruit, nuts, flax seeds, or cinnamon 
      (oatmeal is also an option if you are non-dairy, but yogurt is my preference)
*Green smoothie - spinach, kale, banana, water, ginger, protein powder
Coffee or green tea  - black or with a splash of half&half or coconut oil

Don't forget to drink water!

Lunch:
*Build a salad! Start with spinach, kale, or spring mix and add your favorite veggies, fruit, nuts, and cheese
*My favorite is Spinach, strawberries, almonds or walnuts, feta cheese, and balsamic (even boyfriends, husbands, and kids like it!)
- add chicken, turkey, or fish if you please
*Make extra portions of the dinners below and pack for lunch

Water, water, water

Dinner:
*Salmon, sweet potatoes, steamed broccoli
*Burger with sauteed veggies over salad 
*Chicken or beef and veggie kabobs. Bell peppers, onions, mushrooms, zucchini, anything else you like... 

Snacks:
Red bell pepper and carrots with hummus
Almonds, pistachios
Lara bars (don't go crazy and eat these all the time, but they are great for a sweet tooth attack ;) )

Dessert!
Dark chocolate (aim for at least 60%)
Ice cream (find a brand with minimal ingredients like hagaan dazs chocolate peanut butter)
Homemade sweets made with almond or coconut flour