Habit-based nutrition

Tag: Recipes

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

RECIPE: BERRY GREEK YOGURT POPS

RECIPE: BERRY GREEK YOGURT POPS

Popsicles in the middle of December?! Yep. We are pretty unconventional around here.     Tuesday was my last really tough day of school before finals so I wanted to celebrate by doing something special with the boys. We like to frequent our favorite local […]

RECIPE: TURKEY SAUSAGE, WHITE BEAN, & SPINACH SOUP

RECIPE: TURKEY SAUSAGE, WHITE BEAN, & SPINACH SOUP

Oh, I just love this soup! It’s SO easy and it’s full of nutrients and good stuff and it’s just wonderful!   This is another recipe that used to have a much higher calorie count and lacked some veggies, but a few swaps and add-ins […]

RECIPE: Lightened Up Chicken Pot Pie

RECIPE: Lightened Up Chicken Pot Pie


This is one of my many recipes that started as something totally different (aka unhealthy) and I tweaked it over time to make it healthier and tastier. It was originally found in my grandmother’s recipe box that was left to me and the original was FABULOUS! But I like the challenge of lightening up a tasty, southern dish and making it more calorie-friendly.

 

This Lightened Up Chicken Pot Pie is full of lean chicken, TONS of veggies, and just a top crust.

 

Believe me, you won’t miss the bottom crust. This is coming from a carb LOVER.

 

Instead of the usual heavy, creamy soups for the filling, flour and chicken stock are used to make an equally delicious and light filling that will still warm your body and your heart on a cold winter night.

 

Frozen pie crust and frozen veggies make this a quick meal that can be thrown together quickly, frozen for later use, or prepared and refrigerated a day in advance. Bonus quickness if you use rotisserie chicken!

 

This is a favorite in my family and I hope you all enjoy!

Here’s What You Need:

1 pound boneless, skinless chicken breast, cut to bite-size pieces

1 teaspoon salt

1 teaspoon pepper

1 teaspoon olive oil

1 package frozen mixed vegetables, thawed

3 ½ tablespoons flour

2 cups reduced sodium chicken broth

1 frozen pie crust

1 egg white

 

Here’s What You Do:

  1. Preheat oven to 400 degrees and remove pie crust from freezer to thaw.
  2. Season chicken with salt, pepper, and garlic powder. Heat oil in a fry pan over medium heat. Place seasoned chicken in pan and cook all the way through until browned.
  3. Add thawed veggies to pan and combine.
  4. Sprinkle flour over mixture and then combine until chicken and vegetables are coated evenly.
  5. Add chicken broth to pan and stir to combine, breaking up any clumps. Turn heat to high and bring to a boil. Let boil for 1-2 minutes then bring down to a simmer. Let simmer for 10 minutes until liquid thickens up. If still runny after 10 minutes, continue cooking until liquid thickens up.
  6. Pour mixture into pie dish.
  7. Place pie crust on top of mixture and cut slits in crust to vent while cooking. Brush egg white over crust.
  8. Bake in oven for 30 minutes until crust is browned and filling is bubbling.

 

Serving & Nutrition Information:

Yield: 6 servings. 1/6 of pie contains 223 calories, 6.5g Total Fat, 19g Carbs, 1.5g Fiber, 4g Sugar, 21g Protein