Tag Archives: paleo

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

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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.

Eating Quality and Quantity 

How I Keep to My Meal Plan

When I first started dieting, I would eat plain dry chicken breast, a few florets of broccoli from a steamer bag, and a 1/4 of a sweet potato.  It was as boring and unsatisfying as it sounds. Like so many people starting off on a diet, I did a dramatic cut of my calories, which lead to me craving junk foods.  It was this mental barrier that was the hardest for me overcome.  Food for me was a way to cope with many of my life’s problems.  I found myself addicted to sugary, fatty, and heavily salted foods, that gave me an immediate feeling of satisfaction.  But what came next? Guilt.  I found that the short-term satisfaction didn’t last as long as the guilt of, “cheating”, on my diet.

So, how do I avoid giving into my cravings?

What I have done to help limit my cravings is to add more food to my diet.  Sounds counterproductive to losing weight, right? How I have done this is by adding more nutrient dense foods to my diet.  By adding more vegetables, lean cuts of meats, and high fiber carbs, I have been able to increase the amount of food that I eat at each meal without increasing the calories.  I stay full longer and crave less junk. 

List of 20 nutrient dense foods

I also started to take my time and plan out my meals. I know everything that I’m going to eat each day.   The next step is I stick to my planned meals. I portion my meals and bring them with me to work so I have meals ready to eat.  Having prepared meals helps me from going out to eat junk for snacks and lunches. 

I also log my food in my Lose it App.  This Application allows me to see how many calories, grams of protein, carbs, and fats I’m consuming each day.  The app also allows me to sync my Fitbit.  Now I was tracking my calories in and my calories out allowing me to adjust my nutrition plan to fit my fitness goals.  

When I started eating more nutrient dense foods, my body was getting what it needed to grow muscle and slowly shed the fat (It doesn’t happen overnight people).  

Here are a few of my dinner and meal prep meals:

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

What’s for Dinner!! Dinner For 2

Shredded Chicken with Rice and Potatoes Meal of the week

How to make Oatmeal Protein bars for the week?

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!

 

 

What’s for Dinner!! Dinner For 2


Fajitas style Chicken Breast with Onions, Peppers & Black Beans

Ingredients:

  • 2 Chicken breast
  • 1 Red pepper
  • 1 Vidalia onion
  • 1 Tbsp of Olive oil
  • 1 Can of Goya Black Beans
  • Taco seasoning of your choice

Directions:

  1. Cut chicken into somewhat even chunks and place in a Ziploc bag.
  2. Cover in taco seasoning and mix together.
  3. Heat up a pan and spray with cooking spray.
  4. Place chicken in the pan, cooking for about 5 minutes each side.
  5. Take Chicken out of the pan and let rest.
  6. Add 1 Tablespoon of Olive oil to the pan and add chopped onions and peppers, cooking until tender.
  7. Rinse and drain black beans and cook in a pan until warm.

 

Eating Healthy on a Budget 

Ingredients

  • 1 pound of sweet potatoes $.99 per pound
  • 1 red pepper  $.73 per pepper
  • 4 eggs $1.66 per dozen= $.55 for 4
  • 1 large cucumber $.75 per large cucumber

Total cost= $3.02 for the whole meal, that feeds 2

*Price are based on National Average

Eating healthy doesn’t have to cost you an arm and a leg.  You can make very simple healthy meals for less than a value meal at McDonald’s.

Buying meat at the market that is getting ready to expire is usually sold at a discounted price.  Buying foods like this, then freezing them allows you to use them when money is short.  Buy fresh veggies and not the steamed bags.  Make your own coffee at home instead of going to Starbucks.

Making small changes in your spending can make a huge difference over time