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Product Review: Dark Chocolate Hummus

Product Review: Dark Chocolate Hummus

Oh, boy. Do I have a treat for you! It involves chocolate. Do I have your attention?     Dark. Chocolate. Hummus.   I was skeptical, y’all. Nothing about chick peas says “dessert” to me. When I saw this in the deli, I passed on […]

TUESDAY TIP: Half Your Grain, Double Your Veggie

TUESDAY TIP: Half Your Grain, Double Your Veggie

TUESDAY TIP: Half Your Grain, Double Your Veggie I get asked a lot if you have to count calories to lose weight. While a food log/journal provides great insight into your nutrition habits, there are plenty of ways to manage your weight without counting and […]

MEAL PREP: Grab & Go Greek Yogurt Jars

MEAL PREP: Grab & Go Greek Yogurt Jars


Made a quick video this week showing how I make my super simple grab & go Greek yogurt jars! I’ll be making them again this week because they just make life so easy!

 

 

Who is guilty of having healthy options in the fridge but choosing more convenient, less healthy options because you’re in a hurry? Prepping your food is seriously a game changer. Way less chance of grabbing unhealthy options if my healthy ones are ready to go!

 

Just a few ingredients - nonfat plain greek yogurt, berries, chia seeds, and a drizzle of honey. I like to top mine with granola and nuts, but wait to add these ingredients until I'm eating so they don't get soggy! I also make a few for my 4 & 2 year old to keep in their snack drawer.

Greek yogurt offers many benefits. One cup gives you 22 grams of protein and contains 25% of the daily value for calcium! It also contains live and active cultures which can help improve your gut health.

 

Top with berries for a good dose of vitamins and minerals, pecans and chia seeds for healthy fats, and add granola or bran flakes that are whole grain and contain fiber!

 

I like to add just a tiny drizzle of honey or maple syrup!

 

Endless options for toppings - I also like raspberries and dark chocolate or apple and toasted coconut flakes.

 

 

It may seem like a super simple concept, but this idea saves so much time. Case in point - I had two mornings this week where I was rushing out the door and didn't have time to make my usual eggs and toast and I was SO thankful I had these ready to go! Just grabbed a spoon and off we went.

 

 

Check out the video that shows how I make this healthy grab and go snacks here:

 

Product Review: Lean Habits by Georgie Fear, RD, CSSD

Product Review: Lean Habits by Georgie Fear, RD, CSSD

If you’ve been following my journey for any amount of time, you know that I used flexible dieting (macro counting, IIFYM, whatever you please) to change my relationship with food and lose 65 pounds of pregnancy weight after giving birth to my first child.   […]

Spotlight: Cereal

Spotlight: Cereal

Any cereal lovers around? I go for real food at breakfast most of the time, but I always keep a good box of cereal for those “in a pinch” days (like today!) Often times cereal is marketed as “healthy” when really it’s full of added sugar […]

WHAT I’M LOVING: USDA’s FOOD-A-PEDIA

WHAT I’M LOVING: USDA’s FOOD-A-PEDIA

Check out my video on my favorite USDA resource that allows you to compare two different foods quickly to better educate you about food labels and the nutrient content of those foods!

Were you surprised how many calories orange juice contains? Would you choose an actual orange over the drink?🍊🍊🍊

Lentil and Black Eyed Pea Shepherds Pie

Lentil and Black Eyed Pea Shepherds Pie

So I got an Instant Pot for Christmas and I won’t lie – I was pretty intimidated. I let it sit on the counter and I made a point to not look in its direction any time I was in the kitchen. This went on […]

WHAT I’M LOVING: Winter Salads

WHAT I’M LOVING: Winter Salads

In the New Year I’ll be implementing a new segment to my Blog where I review and share different products, books, foods/drinks, apps, etc. that are popular or useful within a wellness setting! I am thrilled to do my first book review and share that […]

RECIPE: GREEK SALAD MEAL PREP

RECIPE: GREEK SALAD MEAL PREP


I give this Greek salad meal prep a 10/10. Seriously. There was NOTHING I would change!

 

This combination of flavors is so amazing and I LOVED the creamy tzatziki sauce. The warmed whole wheat pita was definitely the cherry on top and this meal was satisfying and delicious.

 

It was so easy to prep and so easy to eat.

 

 

I prefer to cook my chicken daily, but I totally understand if this option is not feasible for some! The chicken can absolutely be cooked ahead of time, just remember cooked chicken keeps 3-4 days in the fridge.

 

*The above are the products I used and I cannot recommend the tzatziki sauce enough, especially if you're short on time and can't make your own!*

 

To keep this salad from getting slimy, I seeded the cucumber and had I not used cherry tomatoes, I would have seeded the tomato as well.

 

*I found these pitas at my local WalMart after being disappointed with my usual brand and I have been using them for EVERYTHING! Pizzas, snacks, this meal prep. They're FAB!

 

 

This is one meal prep I wasn't tired of by Friday!

 

 

HERE'S WHAT YOU NEED:

16 oz thin-sliced, boneless skinless chicken breast (divided into 4 oz portions)

Salt and Pepper

4 teaspoons olive oil, divided

8 cups torn romaine lettuce

1 cup cherry tomatoes, halved

1 cup cucumber, chopped and seeded

1/2 cup red onion, chopped

4 tablespoons kalamata olives, chopped

4 tablespoons feta cheese

8 tablespoons cucumber dill tzatziki dip

2 whole wheat greek style pitas, cut into 1/4ths

 

HERE'S WHAT YOU DO:

  • Divide chicken into 4 freezer bags. Thaw individual amount of chicken, season with salt and pepper, and cook daily in one teaspoon oil.
    • To meal prep chicken, cook all chicken in oil and store in air-tight container in refrigerator for 3-4 days. Remove desired amount daily and reheat in microwave.
  • Divide lettuce among 4 air-tight containers (about 2 cups lettuce per container)
  • Top each container with 1/4 cup tomatoes, 1/4 cup cucumber, 2 tbsp onion, 1 tbsp olives, and 1 tbsp feta
  • In small, separate containers, place 2 tbsp tzatziki dip and store in refrigerator.
  • Divide pitas into 4 ziplock bags and store in refrigerator for best keep
  • Combine all ingredients and serve with warmed pita daily
  • Enjoy!

 

*TIP: Romaine does not keep as long as other leafy, green lettuce, so try to buy as fresh as possible for best results!

 

Serving & Nutrition Information:

Yield: 4 servings. 1 prep serving contains 378 calories, 15g Total Fat, 28g Carbs, 4g Fiber, 6g Sugar, 31g Protein

PEP TALK: EAT BETTER, NOT LESS

PEP TALK: EAT BETTER, NOT LESS

  Today’s Tuesday tip is brought to you by my amazing breakfast that left me full of good nutrients, energized, and totally satisfied.❤️❤️ (on my plate in the picture: 3 eggs with reduced fat cheese and salsa, 1 chicken sausage with garlic and bell pepper, […]