Tag Archives: healthy

Recipes Made Simple: PBFit No Bake Maple Peanut Butter Oatmeal Bars 

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Recipes Made Simple: 21 Day Fix Friendly Lunch Meal Prep 

 


Meal prepping is one of the easiest ways to help stay in control of your eating habits. Whether you are counting calories or doing portion control containers, doing a simple meal prep will make eating healthy easier and more convenient.

Ingredients: (1 serving)

  • 5 ounces of Shredded Chicken Breast (1 red container)
  • 1 cup of steamed Broccoli (1 green container)
  • 1/2 Bell Pepper (1/2 green container)
  • 1/2 cup of Quinoa with Brown Rice (1 yellow container)

Continue reading Recipes Made Simple: 21 Day Fix Friendly Lunch Meal Prep 

Recipes Made Simple: No fuss Cinnamon Sweet Potato Fries


As part of my Recipes Made Simple Cooking Guide, one of my favorite sides to use are sweet potatoes.  This recipe is very simple.  All you will need is 1 large sweet potato, 1 tablespoon of cinnamon and cooking spray.

Directions:

  • Preheat oven to 400-degrees
  • Peel potato and cut into fries
  • Spread fries onto a baking sheet and spray with cooking spray.
  • Evenly coat the fries with 1 tablespoon of cinnamon.
  • Place into the oven and cook until tender usually 15-20 minutes depending on how thick you cut your fries.

Optional: once tender, spray the fries one more time and place in the broiler on low for 2 minutes. This will give the fries a little extra crisp.  

Full recipe: Jalapeño and Onion Burger

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 Made Simple, follow me on Pinterest @mvernst07

And for help planning meals visit $5 Meal Plan

Grilled Garlic and Pepper Chicken with Grilled Vegetables, Black Beans, & Broccoli 

A super easy, quick and healthy dinner! Cooking doesn’t have to be complicated.

I took four chicken breast and covers them with black pepper, granulated garlic, and a little bit of salt. Grilled for about 6-7 minutes each side.

For the vegetables, I just sliced them up big enough so they wouldn’t fall through the grill grate and cooked them until they were tender.

I steamed the broccoli in a pot until tender.

Then I drained and rinsed a can of black beans and cooked in a pot until warm.

You can put whatever seasonings you want on these vegetables but I find the grill gives them a nice smokey flavor.

Ingredients:

  • 4 chicken breast
  • 1 can of black beans
  • 1 red pepper
  • 1 yellow squash
  • 2.5 cups of fresh broccoli

Nutrients: (2 servings)

Calories: 450

Fats: 12 g

Carbs: 25 g

Proteins: 64 g

 $5 Meal Plan

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!


Recipes Made Simple: Grilled Jalapeno and Onion Burgers 

Grilled Jalapeno and Onion Burgers

Ingredients: (3 Servings)

Burgers:

  • 16 Ounces of 93/7 Ground Beef
  • 2 Ounces of Diced White Onions
  • 1 Ounce of Diced Jalapeno
  • 1 Teaspoons Black Pepper
  • 1 Teaspoon Granulated Garlic

Vegetables

  • 8 Ounces of Broccoli
  • 8 Ounces of Carrots

Sweet Potato Fries

  • 2 Medium sized Sweet Potatoes
  • 1 Tablespoon Cinnamon

Directions:

Burgers:

  1. Dice Onions and Jalapenos
  2. In a bowl mix all burger ingredients together and 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.

Sweet Potato Fries:

  1. Skin and slice the sweet potatoes into fries
  2. Place fries onto a greased cooking sheet and spray with cooking spray, sprinkle cinnamon on top then mix together, evenly coating the potatoes in cinnamon.
  3. Bake at 400-degrees for 20 minutes, then put under the broiler on low for two more minutes to crisp the tops.

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

Estimated Nutrients: Per Serving

Calorie: 435

Fats:  11 grams

Carbohydrate: 40 grams

Fiber: 12 grams

Protein: 47 grams

Follow me on Pinterest for more recipes @mvernst07

What’s for Dinner? Stuffed Chicken Breast with Zoodles and Baby Bella Mushroom Caps

This turned out pretty good, the only thing I didn’t do was season the chicken itself.  I would recommend seasoning the chicken with at least salt and peppers before cooking

Ingredients: (2 Servings)

Chicken

  • 2 Large Chicken Breast
  • ½ Cup Cottage Cheese
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Dry Italian Seasoning
  • ½ teaspoon Black Pepper
  • ½ Cup Tomato Sauce

Vegetables

  • 2 Medium Zucchinis
  • 8 Baby Bella Mushrooms
  • 2 Tablespoons Olive Oil
  • Seasonings: Dry Italian Seasoning, Basil, Granulated Garlic, Salt, and Pepper

Directions:

Stuffed Chicken

  1. Cut Chicken in half and smash thin.
  2. In a mixing bowl, mix together cottage cheese, 1 teaspoon Garlic, 1 teaspoon Italian seasoning, and ¼ teaspoon pepper.
  3. Spread cottage cheese over the chicken and roll up.
  4. Place chicken on a baking sheet and cover with the desired amount of tomato sauce.
  5. Bake for 30 minutes in a 400-degree oven

Zoodles:

  1. Spiralize 2 Zucchinis
  2. Sauté in a pan with 1 Tablespoon of olive oil, garlic, and Italian Seasoning. Cook until tender.

Mushrooms:

  1. Remove stems from the bottom of the mushrooms.
  2. Place cap side down in a baking dish and drizzle 1 Tablespoon of olive oil over the mushrooms.
  3. Sprinkle Garlic and Oregano on top.
  4. Bake in the oven for 15 minutes at 400 degrees

Once you plate the dish, pour your desired amount of tomato sauce onto the Zoodles, sprinkle some Parmesan cheese on top, serve, and Enjoy!!!

Estimated Nutrients: Per Serving

Calorie: 500

Fats: 23 grams

Carbohydrate: 21 grams

Protein: 55grams

Try $5 Meal Plan!Try $5 Meal Plan!
For more recipes, follow me on Pinterest @mvernst07

Monday Morning Wake-Up

Each day we are faced with challenges, and it is our discipline that allows us to defeat these challenges.  We have a goal in mind and we can not allow temptation to lead us off our path.  The greatest challenges come from old habits, desires, and self-loathing feelings that lead us on a downward spiral to failure.

So what do we do?

We have to make the decision to not let our wants out weigh our needs.  We make the decision to do what is right, not what is easy, to achieve our goals.  We have to tell ourselves that we will achieve, not that we think we can, but we will achieve what we want in life, then go out there and take it.

Meal Prep Sunday! Chicken 2 Ways

This is how I cook chicken a lot of times on  Sundays.  This is roughly 110 ounce of chicken made in 3 hours, and it is fall apart good!


First I trim the most of the fat off the Thighs, cut the Chicken Breast into medium size chunks, and separate into two baking tins.

Continue reading Meal Prep Sunday! Chicken 2 Ways