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Recipes Made Simple: Garlic Parmesan Brussels Sprouts 


Quick and easy way to add some great flavor to your Brussels Sprouts.

Ingredients:

  • 16 ounces of fresh Brussels Sprouts
  • 1 Tablespoon of extra virgin olive oil
  • 3/4 Tablespoon of granulated Garlic
  • 2 Tablespoons of powdered Parmesan Cheese.

Directions:

  1. Preheat oven to 400-degrees.
  2. Cut the Brussels Sprouts in half and place in large plastic bag.
  3. Mix olive oil, garlic and Parmesan Cheese into the bag, making sure to evenly coat all the Brussels Sprouts.
  4. Place onto a cooking sheet cut side down. Place into the oven for 25 minutes.

Nitrients: (4 servings)

Fat: 5 grams

Carbs: 9 grams

  • Fiber: 5 grams

Protein: 5 grams

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

For help planning healthy meals check out $5 Meal Plan

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Recipes Made Simple: Classic Grilled Hamburger with Streamed Vegetables, and Home Fries


A very simple recipe for a delicious grilled burger.

Ingredients: 3 servings 

  • 1 pound of 97/3 ground beef
  • 3 medium sized red potatoes
  • 1/2 of a red pepper
  • 4 ounces of onions
  • 1 large head of broccoli
  • 20 baby carrots
  • Salt, black pepper, and granulated garlic
  • 1 tablespoons olive oil

Directions:

Burgers:

  1. In a bowl mix ground beef with 1/2 tablespoons of black pepper, 1/2 tablespoon of granulated garlic, and 1/2 teaspoon of salt
  2. Form into 3 even sized patties
  3. Throw onto the grill for 5-8 minutes each side.

Vegetables:

  1. Steam Fresh Broccoli and Carrots until tender.

Home Fries:

  1. Dice potatoes into even chunks
  2. Dice Onion and pepper into small chuncks
  3. Heat 1 tablespoons of olive oil in a skillet
  4. Add onions, peppers and potatoes into the skillet.  Season with salt and pepper to taste.
  5. Cook until the potatoes are crispy on the outside. Make sure to flip and stir potatoes making sure to get an even cook.

Estimated Nutrients: Per Serving 

Calories: 436

Fat: 16 g

Carbs: 25 g

Protein: 45 g

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

For more recipes follow me on Pinterest @mvernst07

And for help with meal planning visit $5 Meal Plan
Try $5 Meal Plan!Try $5 Meal Plan!


Meal Prep for Beach Vacation! Tip to Save a Little Money!!!


So this year I have decided to prep my meals for my beach trip. I made 11 pounds of chicken, 7 cups of rice (cooked), 2 pounds of potatoes, 9 cups of broccoli, 7 cups of blueberries and 6 whole red peppers.

I usually eat 4 big meals a day plus 2 snacks. This all cost less than $60 and made 20 of my big meals. My snacks usually consist of a protein shake and fruit (not pictured) or chicken and fruit. The protein I was going to drink during the week, so I didn’t count it into the cost, plus I already had it and didn’t purchase it during my shopping trip.

Eating healthy and eating foods that fits your specific diet needs doesn’t have to cost you a ton of money. Just a helpful hint to help keep on you track.
Quick meal prep breakdown: 

Potatoes diced and baked @400-degrees until tender, seasoned with garlic salt and pepper

I used 2 Costco rotisserie chickens. They only only cost $10 for 4.1 pounds of cooked chicken.


7 pounds of oven roasted chicken, see my recipe Chicken Prepped 2 ways for recipe, 2 pounds of potatoes, and 7 cups of rice.

Finished prepped meal

For meal planning help visit: $5 Meal Plan
And follow me on Pinterest @ mvernst07, for more great healthy meal prep and dinner recipes

Recipes Made Simple: Italian Meatloaf

Ingredients: (4 Servings)

Meatloaf:

  • 2 pounds of 93/7 Ground Beef
  • 2 Ounces of Diced White Onions
  • ½ of a Red Pepper Diced
  • 1 Tablespoon Black Pepper
  • 1 Tablespoon Granulated Garlic
  • 1 Tablespoon Italian Seasoning
  • 2 Tablespoons Grated Parmesan Cheese   

Vegetables:

  • 1 Red Pepper
  • 2 Ounces of Sliced White Onions
  • 1 Large Cucumber
  • 12 ounces of Snow Peas
  • 1 Tablespoons Extra Virgin Olive Oil
  • Seasonings: Dry Italian Seasoning, Granulated Garlic, Red Pepper Flakes, Salt, and Pepper    

Red Potatoes:

  • 4 Medium Sized Red Potatoes
  • 1 Tablespoon Garlic
  • ½ Tablespoon Black Pepper
  • ¼ Tablespoon Salt

Directions:

Meatloaf:

  1. Dice Onions and Red Peppers
  2. In a bowl mix all burger ingredients together and form into a loaf and put into a cooking pan.
  3. Preheat oven to 400-degrees and cook for 40 minutes.

Vegetables:

  1. Slice pepper, onions, and cucumbers, and place them in a bowl with the snow peas.
  2. Toss vegetables with olive oil, and dry seasonings

Baked Red Potatoes:

  1. Cut potatoes into evenly sized cubes.
  2. Put into a Ziplock bag and add seasonings
  3. Shake the bag until all the potatoes are evenly coated with the seasonings.
  4. Place into the 400-degree oven and cook until tender (about 30 minutes).

Once all the food is ready plate, serve, and Enjoy

Estimated Nutrients: Per Serving

Calorie: 431

Fats:  14 grams

Carbohydrate: 38 grams

Fiber: 6 grams

Protein: 37 grams

For more Easy to Follow Meals, follow me on Pinterest @mvernst07

Try $5 Meal Plan!Try $5 Meal Plan!


What’s for Dinner? Garlic, Herb, and Wine Chicken with Honey Cinnamon Mashed Sweet Potatoes

Ingredients: (3 Servings)

Chicken

  • 16 Ounces Chicken Breast
  • ½ Seasoning Packet: McCormick Garlic, Herb, and Wine Seasoning Packet

Vegetables

  • 1 Peppers
  • 20 Baby Carrots
  • 1 Large Cucumber
  • 12 ounces of Snow Peas
  • 1 ½ Tablespoons Extra Virgin Olive Oil
  • Seasonings: Dry Italian seasoning, Granulated Garlic, Red Pepper flakes, Salt, and Pepper

Mashed Sweet Potatoes

  • 2 Large Sweet Potatoes
  • ½ Cup Unsweetened Almond Milk
  • 1 Tablespoon Coconut Oil
  • 1 Tablespoon Raw Honey
  • 1 Tablespoon Cinnamon

Directions:

Potatoes:

  1. Bring a pot of water to a boil. There should be enough water to cover the potatoes
  2. Skin and cut potatoes into ¼ inch thick pieces and place into the boiling water until tender.
  3. Drain the potatoes and put them back into the pot. Add the coconut oil, almond milk, cinnamon and honey, mixing until all ingredients are well mixed together

Chicken:

  1. In a bag mix Chicken Breast and McCormick’s Seasoning together.
  2. Place in on a cooking sheet in the oven for 20 minutes at 400 degrees.

Salad:

  1. Slice pepper, carrots, and cucumbers, and place them in a bowl with the snow peas.
  2. Toss vegetables with olive oil, and dry seasonings

Plate, serve, and Enjoy!

Nutrients: Per Serving
Calorie: 570

Fats: 12 grams

Carbohydrate: 76 grams

Protein: 40 grams

What’s for Dinner? Stuffed Pepper with Black Beans and Onions

Stuffed Peppers with Black Beans and Onions

Ingredients: (4 Servings)

  • 1 Pound Ground Beef ( I use 91/9 from Costco)
  • 4 Peppers
  • 4 Ounces Vidalia Onion
  • 1 Cup Black Beans
  • 1 Large Cucumber
  • ¼ Cup Shredded Cheese
  • Seasonings: McCormick Montreal Steak Seasoning

Directions:

  1. Brown the ground beef in a skillet, season with steak seasoning.
  2. Finely chop the 4 ounces of onion.
  3. Cut the tops off the Peppers and remove seeds.
  4. Mix Beef, beans and Onions together in the pan and separate evenly into the four Peppers.
  5. Place Stuffed Peppers into a deep baking dish and cover with tinfoil.
  6. Bake in the oven at 400 degrees for 30 min.
  7. After 25 minute remove tinfoil and top with cheese, place back in oven and cook for 5 more minutes or until cheese is melted.
  8. Chop Cucumbers, plate and Enjoy!!!

Nutrients: Per Serving 

Calorie: 295

Fats: 13 grams

Carbohydrate: 19 grams

Protein: 30 grams

*Nutrients from the Lose it! App

If you look at the meals I cook, I use many of the same ingredients, just prepared differently.  This makes my shopping very easy during the week and cuts down the price.

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus and Spinach.

Ingredients:

  • 2 Chicken Breast  
  • 1 package of Seeds of Change Quinoa and Brown Rice (Get mine at Costco)
  • 1 Yellow Pepper
  • 2 cups Fresh Spinach
  • 8 ounces Asparagus
  • 1 Tablespoon Extra Virgin Olive Oil

Directions:

  1. Season Chicken Breast with dry Italian seasoning, black pepper, and granulated garlic.
  2. Heat 1 tablespoon of olive oil in a pan on medium heat.
  3. Place Chicken Breast in the oil and cook for 5 minutes each side.  After the 10 minutes, place the Chicken Breast on a cooking sheet, and place in the oven at 400 degrees for 10 minutes.  After the 10 minutes remove Chicken and let rest.
  4. After removing Chicken from the pan, add the chopped asparagus to the pan. Season with garlic, salt, and pepper to taste.
  5. After 3 minutes add 2 cups of spinach to the pan and cook until tender.
  6. Follow the directions on the package for the Quinoa and Brown rice.
  7. Slice pepper, plate and serve!

Let me know what you think of this recipe in the comments below. Enjoy!

 

 

Morning Cardio Motivation 

I would say one major factor for why people never start or never follow through with a fitness plan is because of time.  Everyone has the same 24 hours in the day to get everything done.  When you are first starting a fitness plan,  take it slow, and try only doing 20-30 minutes of exercise. 

You could find this time by, waking up 30 minutes earlier in the morning or by go to bed 30 minutes later.  How often do we find ourselves sitting on our phones or watching TV, watching shows that are 30 minutes to an hour long.  This is time that you could be doing anything physical to help you reach your fitness goal.

The first step I recommend is, setting a reminder on your phone that goes off everyday with something that is going to motivate you to get up and do something to better your life.

Next, have a set plan that you are going to follow and find away to hold yourself accountable.  Could be something as simple as putting $1 in a jar every time you workout.  Anything that will help keep you on track.

And my last suggestion is to workout with someone.  Setting a time to meet a person will help hold you accountable.  You both are relying on each other to show up and push one another to do work.  

Leave a comment below and let me know some ways you stay motivated.


What’s for Dinner? Sometimes you eat alone!

This is 7.5 ounces of pulled chicken thighs, 1/2 cup of rice, 4.5 ounces of broccoli and 4.5 ounces of carrots.

This looks like one of my average meals I have during the week, which isn’t usually a big deal. All the food fits into my specific nutrient plan.

But, when you bring your own meals to a gathereing that you know will not have foods that fit your nutrition plan. It can be challenging.

You have your own personal goals that you are striving to achieve. DO NOT, allow others to take you off your path. Do not give into peer pressures.  It is not their life that is being affected by what you put into your body.  Continue to stay the course and have the self-discipline to stick to your plan of action.