Sunday's are for Meal Prepping

I recently completed my third round of Whole30. This round was the most eye opening and "successful" round yet. Each round had it's own revelations and merit. Practice doesn't bring perfection, but it does bring routine and habit. I had so many non-scale victories I checked off, that I'm even more convinced that the food we nourish our bodies with, can make or break our quality of life. I've meal prepped/planned for years now, just not consistently. After the reintroduction phase, I found that the week's I continued to meal plan I stayed mostly compliant; while the week I did not, I was more likely to reach for sweets (cue Sugar Dragon) or simple carbs. When you have healthy prepared food easily available, you will eat it. If you have sugary processed food readily available, you will eat it. I now choose to keep those foods away. I admit I had my share of peanut butter cups, post Whole30, but I didn't feel well after eating them. My allergies blew up again and my stomach was unsettled. I want to continue making better choices for my body, my health, and my state of mind. After years of feeling so so and being unhappy, I'm again feeling like the old me. The one that isn't afraid to talk to strangers in the grocery store or smile at a stranger. I practice yoga on the weekends and cook myself healthy meals. Better choices all around, not just with my food.

I spend a few hours in the kitchen on Sunday, and I literally don't have to cook during the week. I can simply pack up my food, heat up, and enjoy at work or at home. It is one less thing I need to think about or worry over. It helps me to manage stress and nourishes me to have the energy to get through the week. When you realize that food can change your mood, it can change your perspective, it can change your self worth, you make the right choices. I can choose to indulge and know that I have something to fall back on. I have the routine and the habit of my meal planning.

This week's indulgence includes dark chocolate covered strawberries to enjoy with a glass of Cabernet Franc, since Valentine's Day isn't just for couples. I can love my life and celebrate all my blessings with or without someone (says only single people I'm sure).

Sunday Prep

Roasted Spaghetti Squash

Sautéed Chicken Sausage, Onions, Pepper, Mushrooms

Roasted Brussel Sprouts

Chicken Piccatta

Dark Chocolate Covered Strawberries 

Frittata with Herbs and Smoked Salmon

Everything Seasoned Potatoes

This will feed me Monday-Friday morning. I eat all of the leftovers and reduce my food waste exponentially, because I planned. Really I'm saving the planet one Sunday at a time! Because everything I made this week is nutrient dense, I won't need to snack a lot (unless I have some intense workouts) and I will feel full between meals. Don't skip out on the healthy fats and protein that is what keeps you satiated and feeling full. To make it easy on myself, the oven is like a revolving door. I started with the squash roasting at 425 degrees for 45 minutes. Next, the frittata at 350 for 30 minutes. Then the brussel sprouts at 425 for 20 minutes. While the vegetables are roasting I prep whatever is up next or I cook on the stove top. The potatoes, chicken piccatta, and chicken sausage/peppers/onions/mushrooms were all done on the stove. To reduce dishes I use the same parchment paper and pan for the roasted veggies.

Putting this all together my meals will look something like this:
Breakfast: Frittata with Smoked Salmon, Everything Potatoes, piece of fruit (Orange or Apple this week)
Lunch: Roasted Spaghetti Squash with Chicken Sausage/Veggie Saute, handful of spinach and the jarred Artichoke Pasta Sauce
Dinner: Chicken Piccatta with Roasted Brussel Sprouts and Mashed Cauliflower
Lunch/Dinner: Flank Steak with Chimichurri and Mashed Cauliflower

Breakfast is the same everyday. Lunch and Dinner rotate depending on what I feel like. Variety is the spice of life, so I tend to prep 3-4 different meals that I can interchange. For dinner tonight, I'm making Flank Steak with Chimichurri and Garlic Mashed Cauliflower. There will be enough leftovers to serve over a bed of spinach for lunch one day this week.

SNACKS! 

Plaintain Chips with Salsa

Banana Chips with Nut Butter 

Snacks are only if I need them, which now I typically don't have time for or don't find myself hungry enough to want. If I teach a tough class or take a run, then I will definitely need the extra food. But, I'm mindful to portion out the snack and make the decision first, if I actually want it. I hope this helps you start your week off right with some tips to take with you. I'd love to hear from you, so let me know what was helpful, what looks good, or what else you would like to hear from me! Thanks for following along!

Whole30 Round Two

It was time for a kick in the butt. I had been struggling with my eating for the last few months. I lost all my self-control and once that snowball started rolling it just got bigger and bigger and bigger. I went back and read a few things that I had written at the end of my first Whole30 challenge in February. It held such positivity. How I felt, the things I was doing, and all of the positive effects Whole30 had on all aspects of my life. It was time to give it a second go. Why didn't it stick the first time? I don't have any excuses, it was my choice to stray and my decision to put bad things into my body. The one thing I do have to say is that going through surgery, no matter how minor, takes a lot out of a person. 

I was determined to sail into my 30th birthday in a more positive light. I didn't want the darkness from those bad decisions to overshadow my upcoming celebration. Because I truly do have a lot to celebrate. I wanted to get back to those feelings of accomplishment, lightness, happiness, and back to the better relationship with food I achieved. 

This second go around is starting off so smoothly. I think a part of me realizes that if I've done it once I know I can do it again. But I'm not naive. I know this is going to be equally challenging and a second time around will present different obstacles. I'm going through this solo. Last time, I had three friends equally committed to the challenge. I don't have that safety net this time. I have to rely on myself and that in itself is exciting. I purchased the Whole30 cookbook/guide and it has been my savior. It literally makes it so easy to be compliant. With tons of easy recipes at my fingertips meal planning a breeze. 

The best way to be successful is to prep. So Sunday meal prep started my week off right. Even though my Whole30 didn't officially start until Tuesday, I took the time to meal prep so there would be no surprises. My struggle is always mid-week when I'm exhausted and don't feel like coming up with something to cook. If I already have it planned out and the ingredients are in the fridge, I don't have an excuse. Meal prep included making homemade mayo, homemade raspberry walnut dressing, an NYC Frittata, cutting up watermelon, and cleaning out the fridge. This last one might just be the most important. I left no temptations behind. Literally cleared out all of the junk. Then meal planning was next. 

Here is what my first few days look like:

Tuesday

Scrambled Eggs with tomatoes, green beans, dill, scallions and Watermelon

Grilled Chicken over Mixed Greens with apples, cucumber, raisins and a Raspberry Walnut Dressing 

Coconut Beef with cauliflower rice and green beans

Wednesday 

NYC Frittata with Watermelon

Coconut Beef with cauliflower rice and green beans

Buffalo Chicken Burger with Sweet Potato Fritters and homemade Ranch 

Thursday 

NYC Frittata, banana with almond butter

Buffalo Chicken Burger with Sweet Potato Fritters

Spaghetti Squash with Italian Chicken Sausage and Tomato Sauce

Friday 

2 Fried Eggs over Mixed Greens and Monkey Salad (banana, shredded coconut, almond butter) 

Spaghetti Squash with Italian Chicken Sausage and Tomato Sauce

Buffalo Chicken Burger with Sweet Potato Fritters

Emergency Snacks: raw almonds, fruit, brazil nuts, raisins, applesauce 

I like variety so I try to get three meals out of each recipe. This helps me switch things up and not get bored. I love my food so the more variety the less likely I am to crave something other than what I cook. Because the NYC Frittata came out so good, I'm going to share the recipe. I came up with this after a trip the the bagel store when I was home on Long Island. I was thinking of your typical NY bagel with lox and cream cheese. Now how could I make it Whole30? A frittata, obviously. And here this emerged! 

NYC Frittata (makes about 3 servings) 

6 eggs

1/3 cup water

4 oz. smoked salmon (check the labels, NO added sugar)

1/2 small red onion, thinly sliced

4 thin slices of a big tomato 

1 Tbsp. capers drained

2 Tbsp. dill, minced 

Salt and Pepper

Preheat oven to 350. Using a deep dish pie plate layer the smoked salmon. In a medium bowl, crack eggs, add water and whisk. Add dill, capers, and red onion to eggs. Pour mixture over smoked salmon. Top with slices of tomato, sprinkle a few capers over top. Bake for 30 minutes or until the top is set and the edges are golden brown. 

Serve with a side of your favorite fruit! Be on the lookout for more recipes, Instagram posts, and more of my Whole30 journey. Need support or have questions on how to get started? Check out the website here, or message me!