When the weather has turned hot, I just can’t seem to get enough of salads. Often I try to mix it up a little so it’s not the same ol’ and I’m trying a different combination of veggies or protein. I’ve been especially trying to get my vegetables in this week since starting this new nutrition program where dinner should be 75% veggies and 25% protein. This meal is right on target for that!
Honey Mustard Chicken and Bacon Salad
Marinated honey mustard chicken served over a bed of spring greens, veggies and bacon crumbles. A drizzle of homemade honey mustard dressing tops it off.
- 2 skinless, boneless chicken breasts
- ¼ cup crumbled cooked bacon, about 4 pieces
- 4 cups spring salad mix
- 1 cup halved cherry tomatoes
- ¼ cup sweet corn
- ¼ cup red onion, sliced
- 3 tablespoons mustard
- 2 tablespoons dijon mustard
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1/3 cup honey
- 1 teaspoon minced garlic
- salt and pepper, to taste
- In a medium size bowl, add ingredients for the marinade/dressing. Divide half into a separate shallow dish and add chicken breasts. Cover and refrigerate for 2 hours minimum. Refridgerate the other half for your dressing.
- Add a drizzle of olive oil to a large size skillet over med-high heat. Add chicken; searing each side for about 3-5 minues. Repeat until chicken is a golden brown and is cooked through. Remove from pan and allow to cool momentarily. When chicken is cool enough to handle, slice into pieces and set aside.
- Divide 4 cups of salad into 4 bowls or plates. Add bacon, tomatoes, corn and onion. Next add your chicken and drizzle the honey mustard dressing you had set aside earlier.
Bento boxes are a easy and colorful way to get a variety into your lunch. They’re also great for lunches on the go, especially during the summer! I tried to make mine as clean-eating and fun as possible by adding in a mixture of protein, fruit and veggies. For this particular ‘box,’ I added in some homemade peanut butter hummus to dip in. It tastes great with both the veggies and apple slices
Clean-Eating Bento Box with Peanut Butter Hummus
- 4 large hard-boiled eggs
- 4 celery stalks, cut into thin strips
- 2 large carrots, peeled and cut into thin strips
- 4-ounces cheddar cheese, cubed
- 2 cups grapes
- 1 apple, cut into wedges
- 15-ounce can chickpeas, drained and rinsed
- 2 tablespoons peanut butter
- 1 tablespoon extra virgin olive oil
- 1 teaspoon paprika
- 3 tablespoons water
- salt and pepper, to taste
- Divide all ingredients evenly into 4 containers.
- Add all ingredients into a food processor and pulse until smooth; about 1 minute. Store in 4 small airtight containers.
With this Bento Box, I went with Spinach Turkey Pinwheels with a side of grapes, carrots and cucumber slices. The wrap itself is spinach and tastes delicious paired with slices of low-sodium deli turkey, cheddar cheese and baby spinach. Another easy and clean-eating lunch that you can throw together in 5 minutes and take on-the-go!
Spinach Turkey Pinwheels Bento Box
- 1 large spinach tortilla
- 2-ounces thinly sliced low-sodium deli turkey
- handful of baby spinach
- 1 slice cheddar cheese
- ¼ cup red grapes
- 8 baby carrots
- 6 cucumber slices
- Lay out spinach tortilla and spread baby spinach in the middle as evenly as possible. Add turkey slices and cheese. Tightly roll tortilla until you reach edge and using a knife, cut into 6 slices.
- Add to a container withy grapes, carrots and cucumber slices.
- Adapted recipe from Damn Delicious.
Adapted from Damn Delicious
Another week, another healthy muffin recipe to devour for the upcoming days. While I was thoroughly enjoying 80 Day Obsession the previous two weeks, I ended up injuring my left shoulder and have had to postpone continuing on with the program until I am healed. Originally I thought maybe a week off with medication and rest would do the trick, but it’s looking like perhaps it isn’t that easy. So instead of being at a standstill, I decided to purchase the new Beachbody Program “2B Mindset” that centers on just nutrition. No exercise is necessarily, although I may start back slowly on a treadmill this upcoming week. 2B Mindset teaches you what to eat, how to eat and most importantly – how to keep it off; all without calorie counting or depriving yourself. I think each of us could benefit from this! If you’re interested in joining or learning more, don’t hesitate to reach out! There’s no limit on accountability buddies.
Oat and Greek Yogurt Blueberry Muffins
A delicious and healthy alternative to blueberry muffins using old fashioned rolled oats and greek yogurt that gives you a moist morning treat.
- 1 cup all-purpose flour
- 1 cup old fashioned rolled oats
- ½ tsp ground cinnamon
- 1½ tsp baking powder
- ½ tsp baking soda
- ¼ tsp salt
- 1 large egg, lightly beaten
- 1 cup plain Greek yogurt
- ¼ cup honey
- ¼ cup unsweetened almond milk
- 2 tbsp coconut palm sugar
- 1 cup fresh or frozen blueberries
- Preheat oven to 350 degrees. Well grease a cupcake pan with cooking spray, or use cupcake liners. Set aside.
- Using a large mixing bowl add flour, old fashioned oats, cinnamon, baking powder, baking soda and salt. Combine well.
- In another medium sized mixing bowl add egg, greek yogurt, honey, unsweetened almond milk, coconut palm sugar. Combine well.
- Slowly add wet ingredients to large mixing bowl of dry ingredients. Mix well.
- In a small bowl, add 1 tablespoon of flour. Add blueberries, tossing so that they are as covered with flour as possible. This will keep them from bleeding through the batter.
- Carefully fold blueberries into the large mixing bowl with the rest of the ingredients until they are well combined.
- Add batter to 12 cupcake liners, filling each about 3/4th full. Sprinkle a pinch of coconut sugar over each muffin.
- Bake for 22-25 minutes, or until a toothpick can be inserted and come out clean. Allow to cool on a cooling rack for at least 5 minutes before handling.
- Muffins can last up to 5 days if stored in an airtight container.
It’s chicken for dinner for the majority of the week, however I’m trying to cook it various ways to make it more enjoyable. Tonight I threw together what I refer to as a “Superfood Salad.” It consists of carrots, broccoli, red onion, tomatoes and strawberries over a bed of spring mix lettuce. For my dressing, an organic lite italian basil dressing. The best part though is this almond crusted chicken. It is so delicious that I wish I had another pound of chicken in the fridge so I can make some more for dinner tomorrow night!
Almond Crusted Chicken
These chicken tenders taste great in a salad, topped with marinara sauce on a plate of spaghetti or just by themselves dipped in honey mustard
- 1 lb chicken tenders
- 1 large egg
- 1 large egg white
- 3/4 cup almond meal
- 1 tsp chili powder
- ¼ tsp garlic powder
- ¼ tsp smoked paprika
- ½ himlayan salt
- black pepper, for taste
- Preheat oven to 450. Well grease a cookie sheet or large pan and set aside.
- Add egg and egg white into a medium size bowl. Use another medium size bowl and bring together almond meal, chili powder, garlic powder, paprika, salt and pepper. Mix well.
- First dip each chicken tender in the egg mixture, covering well. Second dip each chicken tender in almond mix, coating both sides well until completely covered. Add each strip to cookie sheet or large pan.
- Bake for 15 minutes or until chicken is a golden brown and cooked all the way through.
- Enjoy with salad, spaghetti or on it's own.
Big sports fan here. Bigger Cleveland Cavaliers fan, and with tonight’s game against the Raptors; I needed something to snack on that isn’t my fingernails (yuck!). Usually it’d be a bowl of fresh fruit or a fruit-infused popsicle, but I wanted something different and so I picked up a few ingredients at the store earlier to throw together a small bowl of guacamole that I can enjoy tonight and as a small snack sometime tomorrow.
I wasn’t always a fan of guacamole, probably because I don’t think the store-bought kind necessarily tastes that good or I haven’t found a brand yet that I care for. Infact, I didn’t realize how much I liked guac until I had a batch of the stuff that someone had prepared for a party.
No more store-bought guac.
Quick and easy recipe for homemade guacamole using just a few key ingredients.
- 2 avocados, halved and pitted
- 1 large tomato, diced
- ¼ cup red onion, diced
- 1 garlic clove, minced
- 1 tablespoon olive oil
- ¼ teaspoon salt
- pinch of fresh black pepper
- 1 tablespoon cilantro, chopped
- 1 lime
- Cut your lime into halves. Set aside.
- Using a medium size mixing bowl, add avocado and mash using a whisk. Add tomato, onion, garlic, cilantro, olive oil, salt and pepper to bowl. Squeeze juice from lime halves. Mix well and serve immediately.
- To refrigerate, store in an air-tight container.
I don’t know anyone else who loves egg salad more than me. It can be made so healthy-ish, it’s simple to make and it tastes great in a variety of ways. Plus it’s loaded in protein! This particular recipe is 2 eggs per serving equaling up to 12g of protein! That’s great for a pre or post-workout meal.
Since I’m still getting the hang of this container counting, I’ve been getting quite a bit of help from some blogs that I’ve found on Pinterest, (thank goodness for Pinterest, by the way) – it can be a little overwhelming at first, so finding food ideas via others who have done it before is a tremendous stress-reliever and makes nutrition blocks seem much more do-able. I’m on week 2 and I’m starting to get the hang of it. You can eat “outside of the box.” You don’t have to eat strictly meat and a vegetable and a teaspoon for each meal. There are some great resources out there that are much more creative, like this egg salad recipe that I found via Carrie Elle.
- 2 hard-boiled eggs, peeled and cut into small pieces
- 1½ tsp lite mayo
- ½ tsp dijon mustard
- ¼ tsp paprika
- pinch of himalayan salt and pepper, for taste
- Add all ingredients into a medium size bowl. Chill for approximately 1+ hour, if possible before serving.
- 1 red, 1.5 tsp for 21DayFix.
Since I’m heading into week 2, I’m adding another to the list of tried and true 80 Day Obsession recipes. This Carrot Cake Muffin recipe is good as a pre-workout meal if you’re a Plan A like me. 4 muffins will serve as your 1 green, 1 red, 1 yellow and 1 tsp. It’s perfect for a super quick meal, especially if you’re doing your workouts early. No need to wake up SUPER early if you prep these during the weekend.
And just to add a little oomfph! – I’m also adding a .5 tsp of peanut butter on-top of mine, just because I love peanut butter.
Carrot Cake Muffins
A healthy alternative to a favorite.
- 6 cups shredded carrots
- 1½ cups old-fashioned oats
- 12 eggs, beaten
- 4½ tsp baking powder
- 3 tsp vanilla extract
- 6 tsp ground cinnamon
- 1 tsp ground nutmeg
- Preheat oven to 350 degrees. Well grease a cupcake pan or line with parchment cupcake liners. Set aside.
- Using a large bowl, add all ingredients. Mix well using a wooden spoon.
- Add all ingredients to a blender, pulsing until mixture appears smooth. Remove from blender and carefully fill each cupcake liner.
- Bake for 25 minutes or until a toothpick stuck in the middle of a cupcake comes out clean.
- Allow to cool off for 5-10 minutes before storing or enjoy immediately.
It’s the first week of 80 Day Obsession for me and as a newcomer to food and workout blocks, I was searching high and low for some unique recipes to try out. I specifically choose this particular recipe via Brownell Bootcamp for an in-between snack prior to my workout. You can’t really go wrong with zucchinis as they’re delicious no matter how you cook or bake them. I remember having a couple squash plants out back a few years ago that produced some of the most gigantic zucchinis I had ever seen! You could easily make 2-3 loaves out of bread out of just one.
This recipe isn’t like most bread recipes simply for the fact that you’re not using any flour, sugar or butter. It’s about as clean as clean eating can get, which is exactly what my week 1 meal-plan calls for.
Flourless Zucchini Bread
- 6 cups zucchini, peeled and grated (about 6-7 zucchinis)
- 1½ cup old-fashioned oats
- 12 eggs, beaten
- 3tsp vanilla extract
- 6tsp ground cinnamon
- 1tsp ground nutmeg
- Preheat oven to 350.
- Well-grease a 9x9 baking dish and set aside.
- In a large bowl, combine all ingredients; making sure to mix well.
- Add mixture to baking dish, baking for 30-35 minutes or until a toothpick comes out clear.
- Set aside to cool for a minimum of 10 minutes before cutting. Tastes great with a teaspoon of butter.
- This recipe is perfect for 21DayFix or 80 Day Obsession. One serving equals up to 1 green, 1 red, 1 yellow and 1 tsp.
Strawberry Shakeology packet or scoop
1 small banana
1 tablespoon peanut butter or almond butter
3-4 ice cubes
Strawberry Banana Oatmeal:
Strawberry Shakeology packet or scoop
8oz unsweetened almond milk
1 cup ice
½ cup fresh or frozen strawberries, halved
3 tablespoons old-fashioned oats
Strawberry Shakeology packet or scoop
1 cup water
1 cup ice
1 teaspoon pure maple syrup
2 tablespoons fresh squeezed lemon juice