Meal Prep Monday-Chicken Fajita Bowls

wp-1473704957978.jpgOk I know its Tuesday BUT I was busy yesterday so you get this post today instead!

I LOVE Buddah Bowls…or anything that can be mixed into a big bowl of goodness. That is what inspired this dish and my Meal Prep for this week and let me tell you…these were AMAZING! I actually did NOT get sick of eating this AND I was sad when I had eaten them all. That’s saying something after eating them for 4 days in a row haha.

For breakfast I had 1 package of melba toasts with 2tbs of peanut butter spread between them and a piece of fruit, usually an apple or orange. The melba toast and peanut butter gave me the carb and protein that I need and the fruit is great for giving me a little more fiber and carb as well as balancing my meal and keeping me full longer. For lunch I had my Chicken Fajita Buddah bowls.

wp-1473704957999.jpg
I had enough fixins left over for another bowl (minus the chicken) so I added 1/2 an avacado instead. YUMMO!

Ingredients:

  • 3 boneless-skinless chicken breasts
  • 1tsp Mrs. Dash Southwest seasoning
  • 1 jar salsa (I like mild but you can use whatever you want)
  • 1 LARGE red onion sliced in skinny strips
  • 2 bell peppers sliced in skinny strips
  • 3 cups (uncooked) Tru Roots Sprouted Rice and Quinoa blend
  • 1 cup frozen corn
  • Shredded cheddar cheese
  • Cilantro
  • Salt and Pepper
  • Cooking spray
  • 4 bowls or containers that can be put into the microwave to re-heat!

Instructions:

  1. Pre-heat oven to 400F or 200C
  2. Spray sheet pan with cooking spray and lay the chicken breast in the middle with the sliced peppers on one side and the onion on the other
  3. Sprinkle Mrs. Dash Southwest seasoning on both sides of chicken (add any other spices you may want) and salt and pepper on everything, including peppers and onion.
  4. Pour salsa, evenly, over the chicken breasts.
  5. Bake in the oven until the chicken is cooked through (about 25 minutes).
  6. While the chicken cooks, make your quinoa blend by following the directions on the package.
  7. Once everything is cooked start layering all of the items together in containers!
  8. To layer I start with my quinoa blend (1 cup) in each of the 4 bowls.
  9. Put ¼ cup of corn into each bowl on top of the quinoa.
  10. Divide peppers and onions evenly between the bowls and put them beside the corn.
  11. Then I slice up my chicken and divide that into the bowls.
  12. Top with a pinch of cheddar cheese and cilantro (optional).

These will keep for 4-5 days in the refrigerator so stack them up and grab 1 on your way out the door!

I feel like this looks like a lot of steps but I promise its not and it is SUPER easy! Like the easiest recipe I have made while meal prepping! Only 1 pan and 1 pot are used to make the WHOLE THING! You cannot beat that lol

wp-1473704957997.jpg
Finished product!!

Are you doing any awesome meal preps? Please share! I am always looking for new ideas 🙂

Advertisements

Meal Prep Monday! Egg Cups and Tilapia Recipes

WOAH! I have been slacking on my meal prep blogging lately.

Even though the blog has been lacking that does not mean my meal prep game is not on fleek! Because it is and has been since I started cracking the whip 2 weeks ago.

My goals the past few weeks, in terms of my diet, are to decrease my carb (starch) intake and increase my protein intake. Easier said than done because, lets face it, I LOVE me some CARBS. Bread, pasta, rice, potatoes, CHIPS, all the starchy goodness lol BUT I need to cut back on them (not eliminate them completely) so that I can put less insulin into my body and HOPEFULLY lose some damn weight!

I am back to my Zumba classes twice a week and with my Fit with Type 1 Diabetes challenge I also have 2 other nights that I work out as well. Maybe this will be exactly what my body needs to kick start this weight loss that I so desperately need.

wp-1474052978336.jpgMy breakfast last week was ham and egg cups. These were SO good and kept me full all the way to lunch. I ate them with melba toasts as my starch as they are a great lower carb option.

For the ham and egg cups I placed slices of ham into muffin tins, pushing them in so that they were at the bottom of the tin and right up against the sides like a cup. Once the ham was in, I added some chopped mushrooms and cracked an egg into each muffin hole. I sprinkled the tops with salt and pepper and green onion, then I baked them at 325F for about 20 minutes or until the eggs were set. Once they were completely cooled I stored them in an airtight container in the fridge. Each morning I would grab 2-3 and pop them in the microwave for about 30 seconds and ate them warm because we all know I love a hot breakfast!

My lunch last week was tilapia with Brussel sprouts/yellow squash and PC brand quinoa, corn and black bean blend (yes from the frozen food isle).

wp-1473187222150.jpgI put the tilapia in tin-foil with olive oil, lemon juice and salt and pepper and put it on the barbecue for about 20 minutes. It was delicious.

The Brussel sprouts and squash were steamed and then mixed in with PC brand quinoa corn and black bean blend.

wp-1473187222151.jpg

The quinoa blend was a little bit spicy all by itself BUT onces the Brussel sprouts were added in, it was perfect. Quinoa is a great carb choice as it has a lot of nutrients and is considered a ‘good’ carb. It is a great replacement for white rice or pasta.

My snacks consisted of cut up oranges, nectarines, and cucumber with a mini babybell cheese!

There you have it. My first week back to meal prepping and I didn’t do too shabby (even if I do say so myself). I have saved money by not going out to eat WHILE eating a much healthier diet. I still eat out once a week but that’s ok. It is my treat to myself ❤

 

 

Meal Prep-Breakfast Time!

What do you eat for breakfast?

We all know that breakfast is the most important meal of the day. I am a savoury kind of girl so I love bacon and eggs. Or an omelette with sausage and mushrooms.

I was never one for breakfast. Even being diabetic I would adjust my insulin so that I didn’t have to eat it. It made my stomach hurt or feel sick if I ate but, knowing how important breakfast was, I tried to find a way to eat it anyways. What I realized was that if I wait until about 2 hours after I wake up, I can eat and not feel crappy and I am full for most of the morning.

Now I find that, without breakfast, I don’t have the fuel to get through the first half of the day. OR if I eat CRAP for breakfast I am starving before lunch is even close to being a possibility. By 10am I will be hungry and craving something like nobody’s business!

My solution for the past few months has been this:wp-1472066120256.jpg

Greek Yogurt Parfait

  • ½ cup Vanilla Oikos greek yogurt
  • 1 tbs Vanilla protein powder
  • ½ cup Welch’s frozen strawberry/blueberry mix
  • ¼ cup Oats and Honey, Nature Valley Protein Granola

Mix the yogurt and the protein powder together FIRST. Once smooth, add in the rest of the ingredients. Also, you can use any frozen OR fresh fruit that you like.

Don’t get me wrong, its actually REALLY good. Its packed FULL of protein, low in carbs (35 in total), and low in calories. It keeps me full ALL morning and I don’t even contemplate snacking. The issue that I have started to find with this is…someone can only eat Greek yogurt SO MANY days in a row before they get sick of it! I am totally Greek yogurt’d out! 

Being so sick of this Greek yogurt breakfast I have been having, I decided to change it up. For me, breakfast has to be something I can either grab and go or can be put together at my desk. That being said I went ahead and made THIS:wp-1472068938369.jpg

Zucchini and Leek Frittata with Bacon

  • 8 eggs scrambled(I ate this for 3 separate meals)
  • 1 small zucchini
  • 1 small leek
  • 3 strips of bacon, already cooked

wp-1472068938368.jpgCook up the zucchini in a frying pan with a little bit of EVOO. Once the zucchini is browned a bit, throw in the leek and cook for another minute. Once the leek has started to get really fragrant, throw in the cooked bacon and then the scrambled eggs. I like to scrape the bottom of the pan a bit when the eggs first get in there. This makes sure that the eggs cook a little more even. Throw the whole thing in the oven on 350F, or even just a LOW broil, until the top of the eggs have set.

My daughter and I both had a bit for snack the night that I made it, and they served as my breakfast for 2 days with melba toasts on the side. I separated them into separate containers and just tossed them into the microwave for a minute or two when I was ready to eat them. They were SO good and totally helped by giving me a healthy break from my usual breakfast and giving me that savouriness that I crave!

So, what do you eat for breakfast? Do you have any awesome breakfast meal prep recipes? I NEED MORE. Leave me a comment and let me know!

 

Meal Prepping and Recipe Sharing

I always have to write my meal prepping posts after lunch because if I don’t, people around the office ask me why I am salivating so much lol. This week my meal prepping was on the ball! I prepped all of my breakfasts, lunches and snacks on Sunday as usual.

My breakfast was a new take on my usual toast (instead of peanut butter I used avocado). I mashed 2 avocados on Sunday, and separated into air tight containers for each day, in hopes that they would make it through the week without browning too much. I must say that this was pretty much a success. By the 4th day my avocado was beginning to brown a little just on the top so next time I’ll squeeze a bit of lemon juice on the ones that I will eat later in the week.

My lunches were really flavourful and delicious, especially the Mexi Bowl (YUM). I was actually really disappointed that I didn’t make enough of these for each day of the week lol. But the other choice for my lunch was an avocado wrap and soup. This did not disappoint either.

My snacks were the go-to staples that I have been using for a few weeks. Maybe next week I will change it up a bit.

This week my prepared meals consisted of the following:

Breakfast: 224 calories, 30 carbs

  • 2 pieces of multi-grain toast
  • 1/2 of a mashed avocado
  • sprinkle of salt

Lunch: 400 calories each

  • Mexican Bowl

OR

  • 1 avocado wrap
  • 1 cup of Campbell’s Healthy Request chunky chicken noodle soup

Snacks: totalled 90 calories, 25 carbs

  • cucumbers and cauliflower
  • 1 medium apple

Now my favourite part…the recipes. I am going to grace you with BOTH of the recipes that I used for my lunches this week, as each day I could not wait to eat either one. Clearly I was on an avocado kick this week but that’s ok because avocado is so good for you. It is higher in calories but as long as it is eaten in moderation it has way more positive benefits than negative.


I stole the recipe for the Mexi Bowl from The Wanna Be Chef. You can check out her blog here. It is super easy to make (you just dump everything in a bowl and heat up when your ready) and it’s really yummy. This recipe makes 1 serving, I tripled it to get 3 lunches. It was 400 calories and 70 carbs.

Mexi Bowl

Ingredients:

  • 1 cup cooked brown rice (I used Uncle Ben’s but you can use whatever kind you like)
  • 3/4 cup black beans, washed and drained (I found 1 can was enough to make my 3 lunches)

    wpid-20151109_120815.jpg
    All mixed up and ready to eat!
  • 1/4 cup salsa
  • 1/4 cup shredded cheese

Directions:

  1. In a microwave safe bowl, layer the rice, beans, vegetables, salsa, and cheese.
  2. Store with a tight lid until ready to eat.
  3. When ready, microwave on full power for 3-4 minutes.
  4. Stir and eat!

As for my avocado wrap it is 300 calories and 30 carbohydrates. You can eat just this wrap without the soup for lunch but I was freezing and soup sounded wonderful :). This makes 1 wrap. I cut up my cucumbers and onions, stored my mayo and 1/2 avocado in separate airtight containers to bring to work. My avocado I slice at my desk before I put it in the wrap.

Avocado Wrap

Ingredients:

  • 1 tortilla
  • 1/2 avocado (sliced)
  • 1-2 rings of red onion diced
  • 1/4 cucumber sliced and then quartered
  • 1/2 tbsp Hellman’s mayonnaise

Directions:

  1. Layer ingredients on top of tortilla
  2. Fold
  3. Eat!

How is everyone’s meal prepping coming along? What are you struggling with? If you’ve tried any of my recipes let me know what you thought!