Ultimate Reset Meal Plan and Meal Prep for Week One

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ultimate-reset-plan-week-one-copyI decided a few weeks ago to do the Ultimate Reset (more on my reasons and what it is exactly in another post) But since its Monday I wanted to share my meal plan for the week. Because of our schedule I decided to prep as much as possible before hand as well as keep my meals super simple. I took about an hour and forty five minutes. Mainly because I kept stopping to watch football and I also cleaned up as I went along. 🙂 You can download a PDF of the meal plan HERE

 

Breakfasts: Overnight Oatmeal Jars

Lunch M/W/F/Sat: Microgreens Salad with Toasted Pumpkin Seeds and Avocado

Lunch T/Th/Sun: Quinoa Salad with Hummus and Baby Carrots

Snack Every Day: Chocolate Vegan Shakeology or Tropical Strawberry Shakeology

Dinner M/W/F/Sat: Lentil Lime Salad with Baked Sweet Potato and Miso Soup

Dinner T/Th/Sun: Stir-Fried Veggies with Baked Sweet Potato and Quinoa

 

This weeks Goals:

Drink a gallon of water each day

Eliminate Caffeine, Sugar, Alcohol and ALL processed foods from my diet

Phase out meat and dairy this week

Low impact workouts, yoga and walking.

 

If you want to check out info from the last time I completed the Ultimate Reset Click HERE

 

Here are the instructions for the Meal Prep:

Instructions:

1. Start by baking the sweet potatoes. Preheat oven to 450° F. Wash and scrub seven sweet potatoes. Pierce each one several times with a fork and place them on the center rack in your oven. Bake for 35 to 45 minutes, or until tender when pierced with a fork. Remove from oven and set aside to cool.

2. A rice cooker will make quick work of cooking the quinoa, and will shut off automatically when it’s done. If you do not have a rice cooker, cook quinoa on the stovetop using this method. Cook 1½ cups quinoa in 3 cups water and then set aside to cool. To cool it quickly, remove it from the rice cooker or pan and spread it out on a baking sheet to expose more of its surface area.

3. If you bought dry lentils instead of pre-cooked, cook them next. Sort through the lentils to make sure there are no small stones, then rinse them in a colander under cool water. Bring 3½ cups water to a boil in medium saucepan over high heat; add 2 cups dry lentils. Bring the back to a boil, cover the pot, and reduce heat to maintain a gentle boil for about 20 minutes or until lentils are tender. Set aside to cool.

4. Make the vinaigrette. Place ½ cup olive oil, ¼ cup red wine vinegar, 1 tsp. salt, 1 tsp. honey, 2 Tbsp. lemon juice, and 2 tsp. parsley in small bowl and mix well. Set aside.

5. Next build the Microgreen Salad Jars.Use pre-chopped and shredded vegetables to save time. Set out four large Mason jars (or food storage containers). Add 2 Tbsp. dressing to the bottom of the jar (if you’re not using jars, reserve the dressing until just before serving). To each jar add ¼ cup chopped jicama, ¼ cup shredded carrot, ½ red bell pepper, ½ cucumber, ½ tomato, ¼ cup sprouts, 1 Tbsp. cilantro, and 3 cups salad greens. Cover and place in refrigerator.

6. Make the Stir-Fried Veggies. Add 1½ Tbsp. coconut oil and 1 Tbsp. sesame oil to a large skillet or wok over medium-high heat. Add two chopped carrots and cook, stirring constantly, for two minutes. Add one cup broccoli and continue to cook, stirring frequently, for four minutes. Add one chopped red bell pepper and one chopped zucchini. Cook two to three minutes or until tender-crisp. Turn off heat. Add two Tbsp. Bragg Liquid Aminos, and mix well. Set aside to cool. When stir-fried veggies have cooled, divide them evenly between four food storage containers. To each container add a baked sweet potato and one cup quinoa. Place in refrigerator.

7. I usually make miso soup just before eating it, but you can prepare a large batch for the week all at once. Bring eight cups of water to a boil, then turn off the heat. In a small bowl mix four Tbsp. of miso paste with ½ cup of the hot water until blended. Add the miso and water mixture to the pot along with ½ cup seaweed and four chopped green onions. Let cool. Stir well, then divide evenly between four food storage containers. Place in refrigerator.

8. When quinoa has cooled, prepare the Quinoa Salad. Combine 1½ cups cooked quinoa, 3 Tbsp. olive oil, salt to taste, Bragg Liquid Aminos to taste, and 3 Tbsp. lemon juice in a bowl and stir. Add 1½ chopped tomatoes, 1½ peeled and chopped cucumbers, ⅓ cup chopped olives, ⅓ cup parsley, and 3 Tbsp. mint. Stir gently to combine. Divide evenly between three food storage containers. Place in refrigerator. Serve with ⅓ cup hummus, 10 baby carrots, 8 cherry tomatoes, 10 slices red bell pepper, and 5 green beans.

9. When lentils have cooled, make the Lentil Lime Salad. Combine 4 cups lentils, 4 shredded carrots, 1 cup cilantro, 2 Tbsp. sesame oil, ½ cup lime juice, Bragg Liquid Aminos to taste, salt and cumin to taste. Toss gently to combine. Divide evenly between four food storage containers and place in refrigerator. Serve with a baked sweet potato, and two cups of miso soup.

10. Last, prepare the oatmeal jars. Set out seven pint-sized Mason jars. To each add ½ cup oats, ½ cup yogurt, 1 tsp stevia (if desired), and 1 cup berries. Cover and place in refrigerator. The oats will absorb the yogurt, and will become soft enough to eat. Serve cold.

DIY Seasoning Mixes

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Homemade Taco Seasoning

Ingredients

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano

1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Directions

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

 

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Homemade Ranch Mix

Serves: 1/2 pint
Ingredients
2 tsp salt
4 tbsp parsley
3 tsp dill weed
2 tsp dried chives
4 tsp garlic powder
4 tsp onion powder
4 tsp dried onion flakes
2 tsp black pepper
Instructions
Mix all ingredients together and store in a 1/2 pint mason jar or other air tight container.

Notes
2 tbsp = 1 package

You can add to greek yogurt to make an amazing dressing!

chili-seasoning-1-of-1DIY Chili Seasoning

Ingredients:

  • 4 tablespoons of chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon crushed red pepper flakes
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon dried oregano
  • 2 teaspoons paprika
  • 2 tablespoons ground cumin
  • 3 teaspoons sea salt
  • 4 teaspoons black pepper

Directions:

  1. In a medium bowl, combine chili powder, garlic powder, onion powder, crushed red pepper flakes, cayenne pepper, oregano, paprika, ground cumin, sea salt, and black pepper.
  2. Store in an air tight container at room temperature.

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DIY Italian Seasoning

Ingredients:

  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon dried marjoram
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried sage

Directions:

  1. Whisk all seasonings together in a bowl until combined. Use immediately or store in a sealed container.

For More Recipes and Tips you can follow me on Facebook HERE

Summer Survival Fitness & Nutrition Accountability Group

Do you want to feel confident & comfortable in your own skin?

I am looking for women who are truly serious about making a change in their eating, nutrition and fitness!

But here is the catch…. I want you to practice the 80/20 rule!!! I don’t want you to go all crazy and give up every sweet treat or glass of wine!!! SAY WHAT?!?!?!?

YES… That is what I said! I want to teach you BALANCE!!! The KEY to long term weight loss and great nutrition is to find the balance between what you want and what YOU REALLY WANT!

It’s all about identifying those situations that tend to derail you, creating an action plan and then practicing to create and develop new habits in your life! It’s about sometimes letting go and enjoying an ice cream cone with the kids or a glass of wine with great friends! But then there are other times, like the pizza in the break room and the donuts at the grocery store that you can pass on!

It’s about making at least 30 minutes a day of exercise a priority and not feeling guilty for it! It’s about dialing in your nutrition, having amazing support, and a community that won’t let you fail!


No matter what you have going on in the next month, I am going to work with you! Vacations, weddings, weekend trips and more! I’ll teach you the tools to survive them all without undoing all your hard work!

I’m launching the SUMMER SURVIVAL GUIDE Accountability & Support Group on the 13th of June!  For 30 days we are going to work together & I am going to share sample meal plans, give you recipes, meal ideas, snack ideas, daily accountability, motivation, a workout program that will fit your needs and ability level and well balanced nutrition!  You are going to have a community of support to answer your questions 24/7 and the most important thing is that this is MEANT TO BE A LIFESTYLE CHANGE AND NOT A CRASH DIET!  This is not something you do for 30 days and go back to your old ways. This is easily a part of who you are!
So, if you are committed and ready to MAKE A CHANGE and you want support along the way then lets do this!

Click HERE to sign up! All of my challengers that register by the 13th with challenge pack will receive a $20 gift card!

Details:

-The group will start on June 13th with 1 week of plan and prep.  We will set goals, do your pictures, measurements and learn about meal planning and prep.



-Then workouts begin officially on the 20th.

-Each person will have a customized fitness program to meet their needs from the Beachbody Library  {21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, Hammer & Chisel, 22 Minute Hard Corps, or PiYo}


-Each person will replace 1 meal a day with Shakeology for the duration of the group.  The reason is that when you are changing your habits, its so much easier to have 1 meal a day that you don’t have to think about.  It’s proper portion control, it’s packed with energy boosting, immune fighting antioxidants that will help to keep you full for 2 1/2 to 3 hours.


-Each person is required to make ME their coach!  If you already work with a coach or you are already a coach this group would not apply to you!  Please reach out to your coach to see what groups they are currently running for support.


-Then you are required to check in daily, rate your day, stay accountable and start and complete the program!  Hey you can do anything you put your mind too!

Are you in? Click HERE to sign up!

 

 

Paleo Meal Prep 101

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In a perfect world I would spend my Sunday afternoons meal planning, grocery shopping, and prepping for the week. In reality I am learning that I am just too worn out from fun weekends to do all of that in one afternoon.  So this week I planned and shopped on Sunday night ~ made a crockpot meal for Monday night and decided to prep a few meals then.

  I picked up these cute containers off of Amazon HERE (I have never tried them before so I will update after I get some use out of them.) I also found cauliflower crumbles at Super Target that you can STEAM IN THE BAG so my plan was just to make some simple chicken and Spanish cauliflower rice meals. I steamed the cauliflower and then added a few Tablespoons of tomato paste along with southwest seasoning (cumin, paprika, onion, etc.) The chicken I seasoned with salt, pepper and chipotle powder and baked at 350 degrees until cooked through (about 30 minutes)
  I also found a few zucchini in my fridge that I spiralized and sauteed in olive oil and garlic.  Here are a few of the meals I assembled.
  I also made these muffin cups quickly.  I sauteed some veggies (1/4 onion, tomato, 1/3 of the bag of spinach) then placed in the bottom of a muffin pan that had been sprayed with coconut oil. Then I whisked the eggs with salt and pepper and poured over veggies and baked at 350 for about 15 minutes or until set. I wanted to also prep my salads for the week but ran out of time before it was time to help the kids get bathed and put to bed.  I just decided to make them really quick while I was making my lunch the next day.

So many times I get caught up into trying to do a marathon meal prep that I end up doing NOTHING which hurts me more in the long run.  I am learning that done is better than perfect!

For more healthy tips check out my Facebook Page HERE.