Starting Clean

I’ve realized over the last few weeks the hubs and I have really slipped in the healthy living department. Don’t get me wrong, we have been plenty active thanks to all the renovations we have been doing in secret for my mom. But our eating habits have suffered and it has been months since I have seen the inside of a gym. I can tell the difference in my body. Where things were once starting to firm up and thin down, they are soft and full again. My back aches sitting at my desk at work, my ring is fitting tighter again and I can tell the hubs is feeling it as well.

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So this is it. I am recommitting us to healthy status once again. I will push for gym dates instead of ice cream dates. For fish and turkey instead of burgers and pasta. For jogging with the dog instead of leisurely strolling around the neighborhood. I will pick up those weights again and again and again, I will make this happen. I will make this happen for the both of us. We are starting clean today.

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WND – Quinoa Quiche

So easy and so delicious

So easy and so delicious

Okay, the last couple weeks have been a bit.. well.. hectic. Prepping for vacation, actual vacation, trying to convince myself I am home from vacation and need to get back to the daily grind (you know how that goes…), so the fridge has been scarce and my motivation at a near zero for cooking. Sister came by this week for dinner and collectively we had everything to turn this out. So good, and both our husbands approved (although mine requested more meat next time.. of course).

Here’s what you’ll need…

  • 1 1/2 cups cooked quinoa
  • 4 eggs (you can substitute up to 2 eggs with egg whites only)
  • 1/2 cup bell pepper (we used both red and green)
  • 1/2 cup diced onion (we used white)
  • 1 cup zucchini
  • 1 cup shredded sharp cheddar (we probably used more like 2 cups.. we love cheese!)
  • 3/4 cup diced ham (or like us … Canadian bacon the whole package…)
  • salt & pepper
  • whatever-you-want you could add a million other things or swap veggies out. We thought about broccoli & cauliflower, we also considered yellow squash, really whatever you have in your fridge would be yummy.

Pre-heat the oven to 350. Cook the quinoa according to package directions. Dice/chop/shred everything and mix with your eggs in a large bowl. Add in the cooked quinoa and stir until nicely mixed. Add in cheese (about 1/2) and stir. The original pinterest recipe that we were following (or lack there-of) called for “mini” quiche done in mini cupcake trays but we got a little too excited about all the veggies and had a ton so we opted for a pie pan as well as 2 mini pyrex 4″ squares. Please note: this mixture did not rise, like at all. I guess we assumed because normal quiche does and it has 4 eggs, but it didn’t. so you don’t need to leave extra room when filling, we could have easily done ours in just the pie dish! Really who cares what the shape is.. it’s freaking delicious! Although, the cupcake size route would be great for work lunches or quick breakfasts!

Anyway, once everything is mixed in and seasoned with your salt and pepper, bake in the oven for about 15-20 minutes, possibly up to 30 depending on what shape/size pan you choose.

enjoy! xo

Chipotle Chicken Bowls

I love Chipotle. What I don’t really love, is the price and the calories/fat. So I came up with my own cleaner version that also happens to store pretty darn well in the fridge for meal prep!

You’ll need… (for 4 servings)

  • 1 cup quinoa
  • 1 can of corn
  • 1 can of black beans
  • 1 cup of shredded cheese
  • 4 chicken breast tenders or 2 small/med breast pieces
  • salsa to taste
  • suggested: avacado, plain greek yogurt (use as sub for sour cream), lettuce, stir fry veggies, olives the possibilities are endless.

Cook the quinoa according to the package. Season the chicken with Mrs. Dash chipotle blend (or whatever suits you!), bake or saute until the chicken is thoroughly cooked. I typically do my chicken in the crock pot. 2 large chicken breasts (or 4-5 tender pieces) either frozen or fresh, 1 cup of your favorite salsa. You can also use additional seasoning or spices depending on how hot you want it. Throw them in the crock pot on low all day and it shreds as soon as you touch it with a fork! So good, we use this for tacos, taco bowls, on top of salads basically anything  you can think of!

Open and drain the corn and black beans.

Divide the quinoa into 4 containers, layer in 1/4 can of the corn (about 2 tbsp full) and a 1/4 can of the black beans (about 2 tbsp full). Dice up the chicken and layer that on top. Now  you can go ahead and add your salsa and cheese, but remember that you will most likely warm this up, so I keep mine in pre-portioned snack size baggies until after I have heated and am ready to eat, but you could always go ahead and throw it on now.

If we eat these at home, I throw lettuce in the bottom of the bowl and then layer, and we usually add greek yogurt (or sour cream) and avacado slices to the top.

Enjoy!

xo

Meal Prep Sunday

Okay, so I have whole-heartedly embraced this meal planning and prepping thing. While the hubs was away, I would prep breakfast, lunches, snacks and dinners. Since he is home right now, we are just prepping breakfast, lunches and most snacks.

So. Here is what this week looked like for 2 people.

missing just a few snacks mostly fruit

missing just a few snacks mostly fruit

His meal prep for 1 week:

  • 3 – mason jar salads with chicken and hardboiled egg (2 alternate days are sandwiches made the night before)
  • 5 – breakfast sandwiches
  • 5 – pre/post workout protein bars (homemade)
  • 2 – apples (cut up the night before with almond butter for dipping)
  • 2 – (giant!) oranges
  • 2 – avacado
  • 3 – mixed fruit baggies (this week, fresh pineapple, mango and strawberries)
  • 2 – apple sauce to-go pouches (sugar free!)
  • pre-measured shake mixes as needed

My meal prep for 1 week:

  • 3 – greek yogurt chicken with green beans and brown rice
  • 2 – chipotle bowls (chicken with quinoa, black beans, corn, salsa and cheese)
  • 5 – pre/post workout protein bars (homemade)
  • 2 – apples (cut up the night before with almond butter for dipping)
  • 5 – breakfast sandwiches
  • 3 – grapefruit
  • 2 – mixed fruit baggies (this week, fresh pineapple, mango and strawberries)
  • pre-measured shake mixes as needed

Non-prepped dinners for the week:

  • PIZZA!! (hey we all deserve a little cheat now and again)
  • Taco salad
  • Chicken teriyaki meatballs (post soon!)
  • Wednesday… something extra special (post soon!)
  • left over spaghetti (with quinoa instead of regular pasta)
  • whatever is left in our fridge

This week is a tad different in that we are leaving for vacation on Saturday morning so we have to clean out our fridge and cupboard. So meals are kind of thrown together with whatever needs to be used up. But still healthy, delicious and easy!

Enjoy!

xo

Clean Eats – Breakfast Sandwiches

I saw a pin (of course) on pinterest of how to prep breakfast sandwiches for the week. They looked so good! And so horribly fattening! So I took that notion and made it a bit healthier.

A healthier alternative.. to well.. a lot of things

A healthier alternative.. to well.. a lot of things

Clean Eats – Breakfast Sandwiches.

You’ll need… (for 1 week – 5 days)

  • 5 whole wheat english muffins
  • 2 whole eggs
  • 3 egg whites (or liquid egg whites)
  • 5 slices of turkey bacon
  • 3 slices of  cheese

Slice and lightly toast your english muffins, set aside to cool. Combine the whole eggs and egg whites, now this is where it can get a bit tricky if you don’t have one of those fancy circle egg mold thingys, which I don’t. I tried using a mason jar lid, which would have been perfect if my warped old skillet was flat, but alas it is not so it leaked egg out the sides. What I ended up doing is just coating the bottom of the skillet with a layer of the egg and then later just cutting it into quarters (or whatever size will fit your english muffin best). Basically you just want to cook the eggs and make them into 5 single servings. Don’t scramble them while cooking, that would make for a messy sammy!

Cook your bacon (or turkey bacon if you are being good!). The trick here is to not make it too crunchy or it will crumble too much in your hands. Slice the cheese in half, and yes I prefer triangle method :). Let everything cool before you start layering.

Once everything is cool layer it up, I did english muffin, egg, bacon, cheese english muffin. Wrap them up in wax paper or parchment paper and secure (tape, string, duct tape…). Stash them in the fridge (if you are going to eat that week) or in the freezer. For fridge warm up zap in the microwave for appx. 30 seconds, or in a griddle for just a minute on each side, or heck the oven at 300 for just a couple minutes would work too!

Enjoy!

xo

Greek Yogurt Chicken

This is a go-to, easy, 4 ingredient (plus chicken duh!), goes-with-anything meal that we love!

Okay, so this is obviously tenders and not full breast pieces...

Okay, so this is obviously tenders and not full breast pieces…

You’ll need…

  • 4 chicken breasts (or about 6-8 chicken breast tenders)
  • 1 cup of greek yogurt
  • 1/2 cup Parmesan cheese
  • salt/pepper to taste
  • 1 tsp. garlic powder or Optional: Mrs. Dash  – any flavor

Pre-heat the oven to 400°, combine yogurt, parm, salt, and pepper (and optional Mrs. Dash flavoring) in a medium sized bowl. Spray a pyrex dish large enough to hold all your chicken with out it touching too much (I usually use the 9×13) with non-stick cooking spray or lightly oil with coconut oil. Coat each chicken breast with a med to med-thick layer of the yogurt mix and place in your baking dish. Once all pieces are coated, if there is extra yogurt mix I spread it evenly on the tops of the chicken breasts.

Slather that yogurty-cheesy goodness all over!

Slather that yogurty-cheesy goodness all over!

The thicker your yogurt mix the longer your chicken will take to get brown/crispy on top, but it will be super juicy inside! Bake for about 30-45 minutes, depending on how thick your chicken pieces are. I typically add a little extra parm to the top in the last 10 minutes or so, or a sprinkle of shredded mozzarella would be good too!   Enjoy!