Prep Don’t Fret! Challenge: Week 2

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Welcome to Week 2 of the Prep Don’t Fret! Challenge! This week is full of freshness and easy-to-make meals.

PicsArt_03-11-01.31.21

Your breakfast make-ahead this week will be overnight oats. These are incredibly versatile, and you can make them on Sunday/Monday for the whole week. I also love making them in wide-mouth Mason jars for mornings on-the-go. If you need to order the whey protein isolate, you can do so through this link. However, Sprouts carries unflavored pure whey isolate in their bulk section for an excellent price if they are convenient to you.

Check out these variations to use throughout your week: blueberry lemon, brownie batter, chunky monkey, coconut chia, and almond butter & jelly.

Your Dinners/Rollovers this week will be:

  1. Salmon en Papillote – prep to the wrapping stage up to 1 day ahead of time, then bake as directed. Yes, you will need a lot of salmon this week. I love buying a big plank of it from Costco – it’s always fresh, and they take excellent care in butchering it. All you have to do is filet it into portions.
  2. Salmon Niçoise Salad – you’ll use that leftover salmon here for these beautiful lunch or dinner salads! Good news is, most of the prep is already done after you cook the salmon. You can boil the eggs up to 2 days ahead of time (but make sure you peel them right away! Just leave them whole after that). All that’s left is to assemble the salad right before serving.
  3. Lamb Spanakopita Burgers – prep the tzatziki ahead of time – you’ll need it for this meal and another throughout the week. I put these burgers on top of salad for an S meal with lots of greens (plus it eliminates the need for a side). You could also wrap these in a Joseph’s Pita (just half for a THM S meal). Either way, the burgers are easy enough to make the night of.
  4. Chicken Tabbouleh Salads – prep the tabbouleh up to 2 days ahead of time. Grill the chicken up to 5 days ahead of time. You can also use the leftover tzatziki from the spanakopita burgers as the dressing, and add a little mint to it the night of serving. These salads are great as a quick, light dinner or lunch.

Here is your Weekly Menu Planner for this week. And here is your Printable Shopping List for this week – don’t forget to add the ingredients for your oatmeal variations to the list!

Prep Don’t Fret! Challenge Week 1

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

I am so excited to share this meal prep challenge with you guys! Prepping meals ahead of time has made my hectic life so much easier. Dinner has been a breeze, and breakfast has been a no-brainer.

PicsArt_03-11-01.31.21

Here are the specifics of the challenge…

I’m providing you with the links to the recipes for this week, a menu planning template, and a shopping list based on these recipes. I have planned 4 dinners and one week’s worth of breakfast for you. You will print off the shopping list, mark off what you already have in your cabinets, and snag the rest at the store. Then you’ll print off the planning template and plan these meals throughout your week (remember dinner leftovers can become fabulous lunches too!) on whichever days you want, and fill in the holes with leftovers or any other plan you want to make. All that’s left to do is follow the recipes and pick your prep day! I found it really easy to prep 2-3 meals in one day (for me that day was Sunday, but it’s your choice) and reheat when we were ready.

Here are your recipes:

BreakfastPaleo Sausage and Veggie Omelette Bites (THM S) If you’re following THM, follow the recipe as-is for a perfect S breakfast every morning. You can remix them with sour cream, cheese, salsa, or any other S-friendly toppings you desire. Prep the complete recipe, and store them in gallon bags in the fridge until you’re ready to eat. Reheat them in the microwave for about 30-45 seconds at a time until thoroughly heated.

Dinners:

  1. Sunday Bolognese (THM S) – Prep the recipe completely, and reheat it by gently heating it in a sauce pan with a lid on low heat until warm and bubbly. Serve with spiralized zucchini or Dreamfields noodles. You can add a side salad (add those ingredients to your shopping list!) or any one of my S-biscuit recipes (make sure they’re on your list also, if needed).
  2. Clean Eating Shepherds Pie (THM E) – Prep the recipe up until oven baking, cover the top with plastic wrap. When you’re ready to eat, take the plastic off and switch it for foil. Bake covered for about 25 minutes, then remove the foil and bake about another 15-20 minutes or until browned and bubbly. You can add another E-friendly vegetable side, if you like, but this meal is very hearty and it isn’t necessary.
  3. Crockpot Fiesta Ranch Chicken Tacos (THM E) – Crockpot meal! Prep the chicken in its entirety and store in the fridge until you’re ready to eat. Heat it gently on the stove, microwave, or warm it in the crock. You can also remix this as a salad for lunch or dinner another day during the week.
  4. Low Carb Chicken and Spinach White Pizza (THM S) – This meal you can prep the night of, and it doesn’t take a ton of time. Follow the recipe for the low carb pizza dough, and you can either use my flavors here or choose your own (add those ingredients to your list!). You can also add a side salad with my Buttermilk Ranch Dressing.

That leaves three nights during the week where you can fill in your holes with leftovers or your own choices.

Print off your Weekly Menu Planner to plan out your meals this week, then print off your Week 1 Shopping List. I included ALL ingredients needed in the above recipes, so feel free to mark off what you already have in your pantry then pick up the rest on your shopping trip.

If you have any questions about the challenge, feel free to post them here or join us on Facebook.

Now get to prepping!

Save

21-Day Challenge: Final Week

It’s the FINAL week of our clean eating challenge. I hope you guys are feeling results – more energy, less weighed down, and better flavor.

Again, we’re freestyling breakfast and lunch, and I have given SUPER simple recipes for dinner this week. Lots of freshness, and a few one-pot wonders.

Click here to download the menu. Enjoy!

Fancy Chili with Little Effort

Over the years, I’ve started replacing beans in my chilis with different “meaty” veggies. Now, it’s to the point where my chili is mostly meat and veggies with a little bit of beans. I’m also a mom, and you know moms be trying to sneak veggies in their babies at any given chance.

I also like spice. Not necessarily heat, but I like creating flavor.

Enter – “fancy chili.”

20160516_174811

For whatever reason, my husband has dubbed my chili “fancy.” Maybe it’s the veggies. Maybe it’s the flavor. Who knows!

Moms also love “hands-off” meals, which is the inherent beauty in crockpot cooking. The crockpot creates a ton of depth and flavor in a relatively short amount of time. All without needing a human watching over it!

I normally enjoy my chili with a big chunk of sweet cornbread. In lieu of that, I pair it with some fluffy cloud bread. Cloud bread is an excellent canvas – you can make it go any which way you want. I have another few variations of it, and on this recipe I’ll show you two of those.

Beef and Bacon Chili with Roasted Green Chiles (THM S)

  • 1/2 large red onion, diced
  • 1 green bell pepper, diced
  • 1 c white mushrooms, diced
  • 1 small zucchini, diced
  • 1 lb 80/20 grass-fed ground beef
  • 3 slices thick-sliced bacon
  • 1 28oz can fire roasted diced tomatoes
  • 1 1/2 c cooked black beans
  • 1 c fire roasted green chiles
  • 3 Tsp chili powder
  • 1 – 1 1/2 tsp chipotle chile powder
  • 2 tsp garlic powder
  • 2 Tsp coriander
  • 1 tsp onion powder
  • dash of liquid smoke
  • 2 tsp cumin
  • hefty pinch of red pepper flakes
  • salt and pepper

Start by dicing all the fresh vegetables.

20160516_145428

The green chiles I added came from the frozen section of Trader Joe’s. And it’s a ton of green chiles! [This recipe served as an excuse to take some of that load off me, because I wanted them for green chicken enchiladas.] I slightly defrosted them in a little bit of water, just to loosen the giant brick of chiles, before adding them straight to the crock.

20160516_151636

Next, start to crisp the diced bacon in a cast iron skillet. When the bacon is almost done, push it to one side of the skillet and add the ground beef. Season the beef with salt and pepper, and brown it completely.

20160516_152304

 

When the beef is done, add it, the veggies, tomatoes, chiles, and spices to the crockpot. Set it on high for 4 hours, and fuggetabattit. [In my best yankee voice.]

For the last hour, leave it uncovered and add the black beans to let a little of the liquid cook off.

20160516_174811

Glorious!

Cloud Bread Two Ways (THM S)

  • 4 oz cream cheese
  • 4 eggs
  • 1/4 tsp xanthan gum
  • pinch of salt
  • 1 Tsp ground flaxseed

This is the basic recipe for cloud bread. If you want to go savory, keep this skeleton and add any ground seasonings such as garlic powder, italian seasoning, etc. right into the batter. If you’re adding cheeses, stick to adding them on top.

If you want to go sweet with it, add 1 tsp of zero calorie sweetener (Truvia, Swerve, or equivalent) to the batter with cinnamon, pumpkin spice, vanilla bean paste, molasses, or other spices to your heart’s desire.

To start, separate your eggs into two small bowls – whites in one, yolks in the other. To the white bowl, add the xanthan gum and beat the whites to stiff peaks.

To the yolk bowl, add the cream cheese, salt, and flaxseed and beat to combine.

20160516_180451

Gently fold the egg whites into the yolk mixture with a spatula, being careful not to deflate the whites. Fold them until you have a homogeneous mixture.

20160516_180736

Using an ice cream scoop, or 1/4 c measure, plop the mixture onto a sheet pan lined with foil and greased with coconut oil.

Add the parm and black pepper to the tops. On the jalapeno cheddar, I added 2 tsp of pickled jalapenos to the batter and topped the blobs with cheese.

Bake these at 350 for 20-25 minutes, or until gold brown on top.

Wait until they cool completely before trying to peel them away from the foil.

NOTE* I have done these using parchment before, and it makes them easier to peel off. It’s not difficult with the foil, but you do have to have a gentle hand.

Enjoy!

Clean Eating Challenge Week 2

A little late! Forgive me ^_^.

After heavy direction on Week 1, I’m letting y’all freestyle a little for breakfast, lunch, and snacks. I think you grasped the general rule of snacking. BUT. Should you have trouble, or need inspiration, take to the page to let me know. I am happy to throw out some ideas.

Click here to download Week 2 menu.

The recipes will be posted here on the blog, and there are a few buying tips in the document. Most of what’s on the list is on sale this week at Sprouts. They have some fabulous deals this week, so try to make the trip if you can.

Happy freestyling, y’all! Remember, keep it clean. Much love!