I posted this to my Instagram (@afitgirlsguide) but thought I’d post it here too! This was such an easy and tasty dinner (and super filling). I highly recommend.
This is a super easy throw together recipe. I didn’t even measure the ingredients 😉
Flat Out Wrap- (any tortilla or wrap would work)
chopped red onion
chopped red pepper
1 mozzarella cheese stick (cut in pieces)
small slice of pepper jack
Franks Red Hot Sauce
Top wrap with cheese, onion, pepper, and chicken. Bake at 350* for 10 minutes. Top with Franks Red Hot Sauce.
I mentioned yesterday I was in need of some new recipes, and I found some great ones on Pinterest. Usually when I meal plan, I purchase ingredients for several meals, but don’t necessarily assign them a day of the week. For some reason I’m always changing my mind about what I want for dinner. I usually just have a couple choices available for lunch, and breakfast is either a smoothie or eggs (not too exciting). Here’s what’s on my menu for the next week or so.
Slow cooker whole chicken via 100 Days of Real Food
BBQ Chicken Salad (though I will be using some WF or TJs BBQ sauce instead of making my own 😉
Homemade Burgers wrapped in Lettuce. Served with roasted potatoes and onions
Grilled tri-tip w/ quinoa salad
Homemade pizza w/ side salads
Steak and Mango Stir Fry
Salad in a jar (there are TONS of ideas on Pinterest)
Tuna Salad w/ veggies and crackers – for my tuna salad I just do tuna, mustard, and cottage cheese. Easy and high-protein = win.
Anything special on your summer menu? What are your go-to dinners?
With this hot weather, I’m craving salads and smoothies (and lots of watermelon). I thought I’d round up a little list of delish looking salads from my Pinterest Board. We are hitting up the first weekend of the Summer Farmer’s Market (!) on Saturday, so I’m excited to put together a salad with some fresh greens.
This little beauty from How Sweet It Is.
Chopped Thai Chicken Salad from Pinch of Yum. Peanut sauce is one of my favorite things on the planet. #yum
Mediterranean Quinoa Salad from Closet Cooking. This flavor combo is right up my alley. So fresh for a light summer lunch.
This beauty makes me want to get a spiralizer ASAP. SkinnyTaste never fails to impress.
And I can’t pass up a watermelon salad 😉 Watermelon & Spinach with feta? Sign me up. Recipe via Cozy Country Living.
Any must-try salads on your weekend menu? (or Pinterest boards?)
I saw this tip on Instagram, and thought I’d give it a try. Original “recipe” called for a bit almond flour, but I left it out and the 2 ingredient Protein Pancake was delish! I also tried it with an added 1/2 banana and that was amazing as well…but 2 or 3 ingredients in a recipe? Can’t go wrong!
3 egg whites + 1 scoop chocolate protein
3 egg whites+ 1 scoop protein + 1/2 banana, mashed
I whipped the egg whites with a fork then added the banana/protein. So easy! Melted a bit of coconut oil in the pan, and when it was done I topped with a bit of PB2 and some berries.
Keep in mind depending on the brand of protein you use, the scoop will be a different size. NLA for her serving size is actually 2 scoops, so this was half a serving. Just add more egg whites/protein to reach your desired consistency. My batter was pretty wet, but it puffed up nicely,
I’ve seen this pin floating around recently, and it is SO true! After a nice post-church Sunday nap, it feels good to get a few things done. Spending some extra time on Sunday- even just an hour or two can help you start your Monday on the right foot.
A few things that I find helpful are prepping some food to make meals easier during the week- this can be as easy as a grain, a veggie, and a meat to throw add into lunches or dinners.
Options for food prep to make your week easier:
- wash and chop lettuce for salads
- cut up fruit to have for snacks or add to your yogurt
- grilled chicken to add to salads or lunches
- make a large batch of quinoa or brown rice
- chop veggies to have as on the go snacks
- boil eggs
- make a large batch of soup in your slow cooker
- overnight oats
- pre-portion your usual go-to snacks (pretzels, pirates booty, pita chips, etc)
- mason jar salads
This week I prepped boiled eggs, tuna salad (basically just tuna + mustard+ some boiled egg white), ground turkey, green beans, and brown rice. I made the rice in my rice cooker for dinner tonight (we had lettuce wraps) so it was easy peasy to add a few extra servings in to have for left overs (tomorrow we’ll have burrito bowls). Ground turkey is one of my favorites to prep- it tastes delicious re-heated and its easy to mix up with rice for a yummy protein-packed lunch.
Other easy things to make your work week start off on the right foot: make sure you have (at least some) laundry done, pack your lunch and gym bag, make sure your keys are in the right spot ;), wash sheets/towels, etc. It always feels good to go to sleep in an organized home on Sunday night…
Have a great week!
Continuing my quest to add pumpkin to (almost) everything this fall, I made pumpkin oatmeal a couple weeks ago for breakfast- and have made them several times since. I’ve been playing with the ratios to maximize fluff, and I think I’ve got it. I make up recipes all the time, but the thing is- I don’t ever measure when I’m cooking (unless I’m baking, obviously). So since I don’t actually measure, I can’t really put said recipes on this little blog of mine. But this time I pulled out my measuring cups so I could share these babies.
To keep you full, the oats are made with egg whites (which also make them fluffy) and protein powder–coming in at about 17g of protein– not too shabby. They are a perfect breakfast for a cool fall morning, and even make for an easy breakfast at your desk as well. I just mixed all of the ingredients in a container and took it to work to microwave last week.
Ingredients (for one serving)
1/2 c old fashioned oats
1/2 scoop vanilla protein powder
1/2 t cinnamon
sprinkle of pumpkin pie spice
1/4 c egg whites
1/4 cup pumpkin puree
2-3 T almond milk
Mix all ingredients in a microwave safe container. Microwave for 1 1/2 minutes. Easy as (pumpkin) pie.
Lately, for an easy lunch/ side dish I’ve been using this delicious quinoa and brown rice blend from my beloved Costco.
While the rice/quinoa is steaming in the microwave, quickly chop a few veggies to toss with it, top it with a little balsamic dressing and viola– lunch in less than 2 minutes!
I have been using cherry tomatoes, cucumbers, and peppers- but really it would be great with whatever is in season. It’s a great blend of fiber, flavor, protein and veggies and it’s delicious both hot and cold!
Salads can easily get boring. I’ve actually let a lot of lettuce go bad in my fridge because I didn’t want another boring salad- fortunately salads are easy to change up! I recently switched from romaine to spinach – even just simply switching your greens can make things more interesting. Since salads are such a great way to pack a lot of nutrients into one meal- don’t cut them out of your meal plan!
|the salad I had for lunch yesterday:
spinach, tomatoes, peppers, avocado, strawberries, grilled chicken, & balsamic
Here are a few other options to add some spice to your salad:
seeds (pumpkin, sunflower, etc)
beans (black or kidney)
lean strips of beef
It’s a brand new week! If you had a few cheats this weekend, get back on your game and start off strong! I definitely had a nice cheat meal this weekend- it had been too long since I’d had one and it was delicious! But now that it’s a new week lets set some goals and make it happen! I really think that everyone should set weekly goals- even if it’s as simple as “drink more water” (which I am really trying to do right now) Set goals and keep making progress!
I started my week on Sunday night by meal prepping to make things easier on myself this week. I had everything ready for when my alarm went off at 5am! I can’t emphasize enough that planning ahead is really just making your life easier in the long run! My morning went so smoothly because my lunch and breakfast were ready, my outfit was laid out, and my workout clothes were out. Easy peasy!
|supplements ready to go!
|meals prepped and ready!
I have my workouts and meals planned, and I am excited for a great week! Happy Monday!
It is sometimes (or very often) difficult to stay on track with diet and exercise when there are so many distractions around. I have found that the longer I stick to eating clean, the less tempted I am by junk food that is available to me. If I am working my butt off 5 days a week in the gym, the last thing I want to do is ruin my hard work in a moment of weakness. It did take me a while to get to that point though. If you are struggling to stay on track- here are a few tips:
1. Plan your meals, and have them available at all times- It’s so helpful to me to have each of my meals/snacks packed in the fridge at work. I stick to my usual eating times, and when junk is available (which it is often at my work) I’m usually not even hungry. If you are in your car driving throughout the day, or are in class, keep a lunch box with you so you aren’t tempted by vending machines or drive-thrus when you get hungry. The times I’m most tempted are when I’m starving! It’s easiest just to not let yourself get to that point.
2. Drink water! I always underestimated the importance of this, but it really helps me. Have a bottle of water with you at all times. Often we think we are hungry, but our body is just thirsty-so drink up!
3. Keep your eye on the prize– find people in your life, or even a blogger or insta-grammer who inspires you. Focus on working towards your goals, think about feeling great on your upcoming vacation, or even just in your swim suit at the pool this summer. Being healthy is about feeling your best!
4. Get back up– if you do und up having a few unplanned cheats, pick yourself up and move forward. Drink lots of water and don’t beat yourself up! Life should not be about punishing/rewarding yourself with food. Focus on feeding yourself the nutrients your body needs to be your best self!
The weekends are the hardest time for me to stay on track. I’ve gotten better recently but I honestly feel that everything just becomes a habit after a while. Once you’re in the habit of eating clean, eating junk doesn’t really seem as appetizing. I have some digestion issues, and I get stomach aches often. It’s definitely made worse by eating anything greasy which really keeps me from wanting it in the first place.
|keep healthy snacks available