Healthy Make Ahead Meals

Both my boyfriend and I are working on our bodies right now. His goal is to gain mass where my goal is to gain lean muscle and lower my body fat percentage. Either way keeping our metabolism up is priority, and in order to do so we need to be eating every 3 hours. Eating a balanced meal every 3 hours can be a real job. With that being said I have taken on the role of meal prepper :]. On Monday's (my day off) I cook in bulk and make us both meals to take to work for the week! Here are some of the healthy meals that I have been making for us. I wanted to keep the recipes super healthy, but at the same time not bland.


Recipes :

 1/2 Can of chicken, 1/2 cucumber sliced, 1 small tomato sliced, chopped Basil, 1/2 cup Brown rice (top with 1 tbsp. apple cider vinegar) 

275 calories, 28g Protein, 27g Carbohydrates, 4g Fat

1 Can Albacore Tuna, 1 string cheese, 1 small Apple sliced

231 Calories, 28g Protein, 20g Carbohydrates, 5g Fat

1/4 pound Turkey burger, 1 cup Spinach, 1/4 cup cottage cheese, 1 Roma Tomato sliced (I ate with a little mustard)

335 Calories, 40g Protein, 7g Carbohydrates, 16g Fat

1/2 can Chicken, 1/2 cup Rice & Asparagus (I sprinkle with cayenne pepper & garlic)

274 Calories, 29g Protein, 27g Carbohydrates, 4g Fat

One serving of whole grain pasta, 1 small Tomato sliced, 1/4 Avocado sliced, 1/2 can of Chicken, Sprinkle with Parmesan cheese and lemon wedge

442 calories, 32g Protein, 49g Carbohydrates, 12g Fat

a serving of whole grain pasta, 1/2 cup Cottage Cheese, 1/4 cup Salsa

319 Calories, 23g Protein, 47 Carbohydrates, 3g Fat

 1 cup Spinach, 1/2 can Albacore Tuna, 1/2 cup Black Beans, 1/2 Mango

228 Calories, 19g Protein, 38g Carbohydrates, 1g Fat

 1 cup Spinach, 1/2 serving whole grain pasta, 1/2 cup Cottage Cheese, 1/4 cup sliced Strawberries

228 Calories, 20g Protein, 28g Carbohydrates, 3g Fat 

Almond Crusted Zucchini Lasagna

Ingredients:

3 Zucchini (sliced lengthwise)

2 cups Pasta sauce (I used fresh tomato,garlic,sweet onion, oregano & basil blended in the Vitamix)

8 oz. cooked Ground Turkey 

2 cups of Baby Kale & Spinach 

2oz. Mozzarella cheese

2oz. ground Almonds

Nutritional Yeast *

1. Cook turkey meat then add spinach and kale to the skillet and let wilt

2. Line the bottom of a casserole dish with 1/2 of the sliced zucchini

 3. Mix the cooked ground turkey mixture with the pasta sauce 

4. Spread 1/2 of the pasta sauce over the zucchini

 5.Top with 1oz. of the Mozzarella cheese 

6. Repeat the layering 

7. Top the final layer with the ground almonds

8. Cover and bake at 375 for 25 minutes

9. Uncover & broil for 5 minutes or until golden brown on top

10. Sprinkle with Nutritional Yeast and Enjoy!

Nutritional Yeast 

http://en.wikipedia.org/wiki/Nutritional_yeast

Fruit & Veggie Juice

So my mom is letting me try out her Vitamix for a few days to see if I want to purchase one...and after making this juice in it, I was sold! It basically pulverized all of the ingredients in about 20-30 seconds! Anyways this juice is packed with lots of fruits and veggies and is a very yummy and great way to get in all the recommended servings of fruits and veggies you need in a day!

Ingredients:

1 cup baby Kale & Spinach mixture

1/2 Avocado

4 large Strawberries

1/2 cup red Grapes

1/2 cup Blackberries

1/4 cup Water 

1/2 cup Ice

Add all ingredients into your high powered blender and blend until smooth. If using the Vitamix start at 1 and gradually go up to 10 and blend until super smooth!

Cherry Cheesecake Smoothie

This smoothie is so yummy it's hard to believe that it is super healthy and packs lots of protein to help you build those muscles so you look good in that swimsuit!!!

Ingredients:

1 tube of Chobani Champions yogurt tubes in Chillin' Cherry

1/4 cup Cottage Cheese

1 tbsp. low-fat Cream Cheese

2 tbsp. Ground Flaxseed (gives a graham cracker effect)

1/2 cup Water

1/2 cup frozen sweet Cherries

2 scoops of Sweet Cream (or vanilla) Protein

1/2 cup of ice

Add all ingredients into blender and mix until smooth! 

Sweet Potato Hashbrowns

I love sweet potatoes, and they are an amazingly healthy veggie!! I wanted to come up with a breakfast style way to incorporate more sweet potatoes in my diet so this recipe is the product! It is super filling, healthy, and DELICIOUS! 

1 medium Sweet Potato (shredded)

2 tsp. Cinnamon

2 tsp. Stevia

1/2 tbsp. Coconut Oil

Sliced fruit (I used Banana, Strawberry, Kiwi & Blackberries)

0% Greek Yogurt 

1. Heat skillet on medium add Coconut oil to pan 

2. Once oil is melted add the shredded sweet potato 

3. Sprinkle the sweet potato with Stevia and Cinnamon 

4. Cook the hashbrowns until cooked and browned on both sides

5. Serve with a dollop of the Greek yogurt and fruit!

I had this dish with some scrambled egg whites and steamed asparagus! Great way to start the day off right!

Kiwi Pops

Cool off this summer with these yummy treats!! Frozen kiwi on a stick! Take it a step further and dip them in chocolate! Each kiwi should make around 3 pops. 

1. Slice the kiwi about and inch to 1 1/2 inches thick

2. Carefully insert pop stick.

3. Place the pops in a freezer bag and place in the freezer.
Now you have a refreshing cool snack on a hot summer day right on hand...with only about 16 calories per pop!!! 

Chicken & Fruit Salad

I love Chicken salad, but mayo and my waistline do not get along! So I came up with a little chicken salad recipe that I do not feel bad eating!! It is packed with lots of protein and fruits! 

Recipe:

13oz. Can Chicken

1/4 cup nonfat Greek yogurt

1/2 cup Pineapple tidbits

1/2 cup Grape halves

1/2 cup chopped Red Delicious Apple

1/4 cup chopped fresh Parsley 

 Combine all ingredients and refrigerate! 

Cilantro Garlic Salmon

This is what I am making for dinner tonight!! I came up with this recipe because I was in the mood for Salmon, but at the same time I have been dying to use cilantro from my plant that I grew from seeds!! :] nerdy I know!

Recipe:

(Serves 2)

2 Salmon Filet's

2 cloves of Garlic

1 Lemon

a few sprigs of Cilantro

Old Bay seasoning 

1.Pat the Salmon filet's with a paper towel.

2. Sprinkle the filet's with as much or as little Old Bay seasoning you like. I love Old Bay so I put alot :]

3. Chop the garlic and rub on filet's

4. Squeeze the juice from the lemon over the Salmon.

5. Top with Cilantro Sprigs

6. Pop in the oven at 350 for around 12 minutes or until flaky 

YUMMY

I enjoyed my Cilantro Garlic Salmon over fresh baby spinach with sauteed Zucchini and a Black Bean & Peach salsa.

Salsa: Serves 2
1 Cup cooked Black Beans
4oz. diced Peaches (I used Dole Peaches in 100% juice fruit cup)
1/4 Red Onion chopped
1/2 Orange Bell Pepper Chopped
Juice of 1/2 a Lime

Fruit Salsa

This is such a simple recipe but it is a hit! We had a little BBQ with some friends over the weekend and I made this salsa for everyone to munch on while we were cooking......within an hour it was GONE!!! It is super addicting, no way to only eat one!

Recipe:

1 Large Apple (I used Fuji)

1 cup fresh Blackberries

2 Kiwi Fruit

1 Bag of Cinnamon Sugar Pita Chips

Chop all fruit and combine in bowl. You can use an electric chopper as well. Serve with cinnamon sugar pita chips!! ENJOY!

Bridal Portrait Hair

This is a Bridal up-do that I did for one of my clients this past Sunday! Lots of curls with a focal braid....LOTS of bobby pins & she absolutely loved it <3 

Gluten Free Chicken, Feta & Sundried Tomato Pizza

Ingredients:

One Oat Flour Pizza Crust 

Recipe here: http://project-sapphire.blogspot.com/2013/04/oat-flour-pizza-dough.html

4oz. Grilled Chicken Breast shredded

3 Sundried Tomatoes Sliced

1/4 Cup Feta Cheese

1oz. Mozzarella Cheese

1 tbsp. Coconut Oil

2 Garlic Cloves chopped

2-4 large Basil leaves 

1. Mix together the coconut oil, chopped garlic and basil in a small dish.

2. Rub this mixture on the prepared crust.

3. Sprinkle on the mozzarella cheese.

4. Next top the pizza with the chicken, feta cheese and sundried tomatoes

5. Bake at 450 for 10-12 minutes until golden.

1/4 of the pizza is only 322 calories and packs a whopping 18g of protein :] and with the slow releasing carbohydrates from the oat flour, this is one meal that will keep you full longer...so go ahead have your pizza and a sexy bod too! 

Oat Flour Pizza Dough

Ingredients:

2 Cups Oat Flour 

1 Pack Dry Active Yeast

1 Tsp. Honey

1 Cup of warm water

1 tbsp. Coconut oil

2 tbsp.Ground Flaxseed

1. Preheat oven to 450 degrees

2. Whisk together the honey, yeast & warm water 

3. After yeast begins to activate (around 12 minutes later) add oil, and slowly add oat flour and mix.

4. Knead the dough for about 10 minutes until it is no longer sticky (you can add more flour if you need it) and form it into a ball.

5. Sprinkle the flaxseed on your dough ball, and a little on your cooking pan as well.

6. Press out the dough, starting in the center of your ball and working your way out toward the perimeter of the pan.

7. Bake the crust for 5-7 minutes

8. Top the crust with desired ingredients and bake for 10-12 minutes.

Try this recipe: http://project-sapphire.blogspot.com/2013/04/gluten-free-chicken-feta-sundried.html

ENJOY!

Relaxing Detox Bath

Lately I have been taking this bath around 3 times a week! Epsom Salt contains magnesium and sulfates, there are many health benefits to these ingredients such as:

improved circulation

aid in flushing toxins from cells

relieve stress

reduce inflammation in muscles helping to ease soreness 

improve oxygen use

improve absorption of nutrients

improve formation of joint proteins and brain tissues

*The scent of Lavender is relaxing, and I think it is really nice with a hint of lemon!

I also use this bath if I know I am going to be in a bikini soon and feel a little bloated! It really helps draw out that extra water weight! You will be sweating while taking this bath. Make sure your water is HOTT & soak for around 30 minutes!

Spiced Sangria

I had a drink similar to this one at a bar in downtown Raleigh that inspired me to try to create my own version! It is so delicious, the sweet & spicy flavors are amazing together!

Recipe:

 1 cup Captain Morgan Spiced Rum

4 cups Sangria

1 sliced Orange 

1 sliced Apple

1 tsp. Cinnamon

1 tbsp. Stevia 

Makes 5 servings

We enjoyed ours with a Cinnamon Sugar rimmed glass...YUM!

Pineapple Cottage Cheese

This is one of my favorite meals to eat! It is so simple but delicious and packs 16g of protein!! It is a great balance of protein, carbohydrates and fat. Perfect for healthy eating and building lean muscle!

Recipe:

4oz. 2% Cottage Cheese

4oz. Pineapple tidbit cup in 100% juice

1/2oz. chopped Walnuts

Add the pineapple (with juice) on the cottage cheese and top with the walnuts! 

Homemade Natural Peanut Butter

Who knew that making your own peanut butter is so easy & fun! I am so excited that I figured this out because I am addicted to PB! You only need 1 ingredient....PEANUTS!

Recipe:

16 oz. Dry Roasted Peanuts (unsalted) 

A high powered blender or food processor 

So all you do to have nice creamy peanut butter is dump the peanuts into your blender. (we used a Ninja Master Prep) Start blending up the nuts, they will go through some stages and this process can take around 12-20 minutes depending on the power of your blender...but keep blending... and blending ...and blending! Eventually the peanuts will start to release oil. If it starts to stick to the sides of the blender, just stop and scrape it off. Once the oil is starting to release you will notice that the sides of your blender are probably getting a little warm, at this point the peanuts should really be taking on the form of peanut butter.Keep blending until your butter is a texture of your liking. I like to blend mine a little longer because I like my peanut butter really creamy and fluffy! 

For some fun you can add these fun ingredients for a jazzed up peanut butter:

Unsweetened Cocoa Powder (Chocolate Peanut Butter....YUMMY!!)

Honey (Honey Roasted Peanut Butter)

Salt (Enhanced Flavor Peanut Butter)

*Also this process works for any kind of nut butter your would like to make!! 

Kiwi Juice

This is a nice tangy and sweet refreshing drink, and the kiwi is a great source of Vitamin C, Vitamin K and Vitamin E!

Recipe:

2 Kiwi 

1/2 large Cucumber

1/2" piece of Ginger root

6 large Spinach leaves

1/2 cup Blackberries 

Juice all ingredients & add some Chia seeds for added fiber!

Stuffed Peppers

Ingredients:

15oz. can Black Beans (drained & rinsed) 

1/4 cup chopped Red Onion

1/4 cup crushed Pineapple

1/4 cup chopped fresh Cilantro

1/4 tsp. ground Cayenne pepper

2oz. shredded Cheddar cheese

2 Large Bell Peppers

 1. In a medium bowl combine black beans, red onion, pineapple, cilantro, cayenne pepper and 1 oz. of cheddar cheese.

2. Carefully cut off tops of bell peppers, remove veins and seeds.

3. Stuff peppers with bean mixture and top with remaining cheese.

4. Add peppers to crock-pot and cook on warm all day or base cooking time on your schedule. We just left our crock-pot on warm for 10 hours while at work.

I topped my pepper with a little plain greek yogurt and hot sauce! Delicious!