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FREE Printable Meal Plans & Grocery Lists 01-16-17

This week Publix had so many meat items on sale.  Add the fact that lots of them were Greenwise meats and this mama is in heaven.  I almost always buy organic meat, organic eggs, and organic milk.  I try my best to buy organic fruit and vegetables when I they are on sale.  Organic can be expensive so I make the best of it and do what we can afford but for me meat, eggs, and cheese are a must to buy organic!

Our menu this week has lots of sale items on it.  We live in a true BOGO state for Publix.  This means we have to buy 2 items to get the one free.  We cannot buy 1 at half price.  So the items in green are the ones that are on sale this week at Publix.  BOGO and sale items are great to stock up on if you need to.  Jennie-O Ground Turkey is on sale for 3.99 a package, normally 5.99.  GREAT stock up item that can be frozen!!!  WIN!

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I will be using turkey sausage for Tuesdays dinner.  Also for Friday I am using pre-made teriyaki sauce instead of making it from the recipe.  I alternate ingredients to make the recipes healthier.  I always use turkey sausage or ground turkey instead of beef.  I am using a pork tenderloin instead of a pork roast this week too.

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Most of the spices I have on hand already.  Olive oil and balsamic vinegar are BOGO this week so I bought some for stock up. I also bought extra ground turkey to put in the freezer that is not on this shopping list.  Publix frozen veggies are another great stock up freezer item if you can afford it and have the freezer space.  Hellmans Mayo is also BOGO if you need that for a stock item.  🙂    Happy Shopping!

Recipes for this week.

Apple Crisp Muffins

Greek Meatballs with Tzatziki Sauce

Sausage with potatoes and sauerkraut

Chicken and Mushrooms in Garlic Wine Sauce

Baked Popcorn Chicken

Honey Teriyaki Drumsticks

Crock Pot Pork Tenderloin

Unstuffed Cabbage Rolls

White Chicken Lasagna Rolls

Turkey Meatloaf

 

 

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Workout Plan and Meals

Having and plan and sticking to it is so helpful. I love when I am organized. 🙂
This is my workout plan for this week.  I will likely change this up from week to week to keep from getting board.

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Each session starts with 1 mile on the treadmill.  My knees have been bothering me so I told myself I would just walk on an incline.  Well my brain will just not let that happen.  I guess you know you are a runner when you just cannot walk on a treadmill, you have to run.  LOL  My pace was slow but I was moving. So whether you walk or run on the treadmill or you do the elliptical, just get some cardio in before your weight.  🙂  I have been pushing myself harder and I can feel it.  I log all my weights down in a notebook so I can keep track of how much weight I am using and how much I improve.  I like to throw in a bit of Abs with each workout as well.  Keeping my core strong.

Meals have been a breeze this week so far with the meal prep we did.  This was my food for today.  I also had celery and ranch for my PM snack.

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The meals are so yummy and I am not hungry at all throughout the day.  Time to start prepping next weeks menu.  Are you sticking to your weekly plan so far?

 

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Ebates

Hey peeps – Do you shop online? Do you like saving money and getting rebates? This site actually gives you coupon codes, promo codes, and will give you money back for shopping online.  Something you do anyways!  There is even an toolbar that will pop up if you visit ANY site that qualifies for a rebate so you never miss a chance to get money back!

I was totally skeptical at first but it actually works. You will not be rich off this site but it will save you some money. They deposit the money right into your paypal account for will mail you a check. Check it out!

 
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Posted by on January 10, 2017 in Uncategorized

 

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Meal Prep – Week of 01-09-17

Meal prep is a huge advantage to help you stay on track.  If it isn’t easy and readily available, you are not going to stick to your plan and get to your goal.  Let’s face it, we are all busy and run around all the time.  If you take just a few hours to prep your week you will see how much easier your week goes, how you stick to the meal plan, how you are prepared for dinners, and how much less stressful eating healthy becomes.  We start our week on Monday so we prep on Sundays.

The first time we did a meal prep it took us about twice as long as it does now.  Once you get a system down it becomes easier.  I put my two helpers to work and we get meal prep for the week done in about 2 hours.

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Having just a few meals to prep for breakfast and lunches makes prep go by faster as well.  Don’t try to get overly fancy and alternate 7 lunches a week.  You will get worn out and not stick to it.  We alternate between 2 days of meals thru the week (every other day we eat the same thing).  This means you can make one batch of turkey chili for the week (6 servings, 3 lunches for each of us).  Two packages of chicken thighs will feed us the other 2 days (4 servings of 4oz of chicken, 2 lunches for each of us).  See what I am saying.  You don’t waste food either by having leftovers sit in your fridge and go bad.

Portion Cups are the best thing ever!!!

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I bought a box of 500 portion cups and a box of lids to go with from Sams club. These are 2oz cups and work perfect for just about anything you only need a small amount of, or a single serving of.  I use these for ranch dip, caramel dip, spinach dip, shredded cheese, sour cream, hummus, etc.  You get the point.  They are great to separate your foods into single serving sizes.  Use portion cups with snack size baggies and you are set.  We split out carrots, grapes, celery, and pretzel chips into portion sizes.  This saves money because you are not buying single serve portions.  You buy a normal bag and separate yourself.  We use a small scale to measure the portions by grams or ounces.

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We use these disposable containers for lunches.  You can also wash them and reuse but if they get nasty just toss and buy new.  These are $8 for a package of 25 at BJs and are a great size for lunches.

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We have a pretty good system down.  D portions out the snack items while I cook the breakfasts and lunches.  This is what one day of breakfast, snack am, lunch, snack pm looks like.  Since we both eat the same thing we make enough for each of us per day.

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Meal prep for the week is done and ready to go.

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Again, all dinner meals are made each day but having the menu and food ready for each meal take all the hassle out of cooking dinner.  Give it a try!

 
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Posted by on January 8, 2017 in healthy eating, Meal Prep

 

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FREE Printable Meal Plans & Grocery Lists 01-09-17

Happy New Year!

The goal this year is fitness and nutrition.  I am a believer you can change your life by diet and exercise.  This is my new years resolution.

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I don’t want to be skinny, I want to be fit.  There is a huge difference!  The last few months D and I have started meal planning and changing the way we eat to be a bit more “clean” – meaning less processed foods for us.  While I know this isn’t the clean eating version some people have, it works for us.  When I grocery shop, I shop the perimeter of the store more than the aisles.  The goal is to eat natural growing and healthy foods and stay away from boxed and packaged processed foods.  With that being said, I am also one of the worse and pickiest eaters ever!  I am not adventurous with my meals at all and I don’t see that changing any time soon.  So as I post our meal plans and grocery lists you will see that these meals are fairly simple.  This also makes them very kid friendly which helps anyone who is cooking for a family.

This is the menu for this week.  Each day comes out to around 1400 calories.

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This is the shopping list and pricing for this week.  I shop at Publix and this is the price for an entire week of food for our family (3 adults and 1 child).  The items with no price are items that I had in the house already so I did not have to buy.  Staples like seasoning and what not that I have on hand are not included in this list.  When items are BOGO (buy one get one)  I tend to stock up when I can.  I buy frozen vegetables for dinners so they do not go bad in the fridge before I can use them.

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Recipes to go with the menu.

Blueberry Oatmeal Muffins

Turkey Chili

Zucchini Boats

Cabbage and Noodles

Breakfast Box

Turkey Spaghetti

 

We do meal prep for the week for breakfast and lunches.  Dinners are made fresh every day.

Do you meal prep? What are your favorite meals?

 

 

 

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Breakfast Box

This is a knockoff of the Starbucks protein box.  Super simple and much cheaper.  I love this as a breakfast item.  It is so easy to grab and go and you can make ahead so you are ready.  You can also change out the fruit or cheese so you have a variety during the week.  This is also helpful because I will adjust the fruit to whatever the fresh fruit is that is on sale that week.  Save money – Eat Healthy!  Win Win!

breakfast-box

1 hard boiled egg 70 calories

100g red seedless grapes 67 calories

28g of roasted almonds 160 calories

1oz Cheese 110 calories (you can substitute Light string cheese 50 calories)

347 – 407 calories per box depending on the cheese you use.

 

 
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Posted by on December 14, 2016 in healthy eating, recipe

 

Turkey Spaghetti

Turkey Spaghetti

  • Servings: 8
  • Time: 30mins
  • Difficulty: easy
  • Print

A great low calorie, easy, spaghetti recipe perfect for any dinner.

Ingredients

  • 16 oz Extra Lean Ground Turkey
  • Pasta Sauce (I use Bertolli Vineyard Portobello Mushroom with Merlot Sauce
  • 1 box Whole Wheat Thin Spaghetti

Directions

  1. Brown the ground turkey and drain any fat
  2. Add 1 jar of pasta sauce.
  3. Let simmer. The longer you let simmer the better it tastes. I will let this simmer for 4-5 hours.
  4. Boil the spaghetti noodles when you are ready to eat.

Serving is 2 oz (1 cup) of cooked noodles and 1/2 cup of turkey sauce.

Serving Size 8 Calories 305 Protein 27 Carbs 47 Fat 4 Fiber 6 Sodium 325

 
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Posted by on September 8, 2016 in recipe