Sticky Ginger Chicken Meal Prep

Meal Prep is SO KEY, on any week but especially when its crazy busy which is every week who are we kidding. This week I am solo parenting this week since Josh is out of town for a congerence and I KNOW myself. If I don't prep I will skip lunch and we will eat cereal for dinner, kids might love that but we all know that is a no go....

So I prepped this chicken and it just MIGHT become a favorite in our house

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INGREDIENTS 

  • 1 Package of boneless skinless chicken thighs
  • 4 tablespoons of honey
  • 6 tablespoons of low sodium soy sauce or liquid aminos
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground ginger ( or fresh graded if you have it on hand)
  • 2 teaspoon dark toasted sesame oil

DIRECTIONS

  1. In a large bowl mix honey, soy sauce, herbs until well combined
  2.  slowly drizzle in the sesame oil while whisking mixture
  3. Place half of the mixture in a small bowl reserve for later
  4.  Place chicken thighs in large bowl to sit in the marinade for 20 min up to a few hours ( I am the 20 min lady while the grill heats up haha! 
  5. Grill marinated chicken till done and allow to cool before cutting up 
  6. Serve right away OR use this chicken as part of your meal prep bowls
  7. Use reserved marinade and add to chicken after it is cooked for an extra punch os flavorful sticky goodness! 
  8. ENJOY

I used a Brown Jasmine rice in the 90-second pouch to pair with my meal for ease due to the time I had and roasted off some broccoli this would be amazing with some fresh green beans too! 

Cinnamon Roll Oatmeal Bake

I don't know about you but this busy on the go mama does not have time to atop and fix a breakfast every morning or clean up dishes. I often turn to my on the go protein packed super-foods shake on the go but to change things up I tried this and having a some good fiber filled carbs with it and OMG. 

It smells like happiness and it tastes EVEN better! 

This has stayed in the fridge for 10 days and I have been alternating it and it is still perfectly awesome just heated in the microwave for 20 seconds. I love to melt a little butter, add some salt, coconut sugar and cinammon and drizzle it over! 

For the kids of a special treat you could even make a little icing drixxle with a bit of powdered sugar. Seriously though this was so easy to throw together and you likely have all the ingredients already! 

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INGREDIENTS 

  • 2 Cups old fashioned oats ( if you need gluten free just purchase gluten free oats)
  • 3/4 cup of oat flour ( grind up some oats in blender or food processor till it looks like flour)
  • 1/2 cup coconut sugar
  • 1 scoop vanilla Protein powder 
  • 1 tablespoon + 1 tsp ground cinnamon 
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup Almond milk 
  • 1 teaspoon of vanilla extract
  • 1 tablespoon maple syrup
  • 1 stick of melted butter
  • 2 Tablespoons coconut oil melted 

DIRECTIONS

  1. Preheat oven to 350 degrees
  2. Spray a 9x9 pan or line with parchment paper
  3. Mix all dry ingredients in a large bowl
  4. Mix all wet ingredients
  5. Combine wet and dry ingredients together, pour in baking pan
  6. Bake for 35-40 min

 

Chocolate Blender Muffins

I am loving this protein-packed on the go blender muffins they were easy to throw together and my kids love them too! They do not even realize they are eating something healthy! MOM WIN and hello win for use!

I am grabbing one of these and my superfoods smoothies as I head out the door for gymnastics class. I swear for years I survived off of PB&J Crusts and leftover nuggets from the kids' plates! This is a much better and tastier option!

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This recipe is suitable for both 2B Mindset as well as Portion Fix

INGREDIENTS

  • 1 3/4 cups old-fashioned oats
  • 1 cup of very ripe banana ( usually 3 medium)
  • 3/4 Cup Plain Greek yogurt
  • 1/2 cup egg whites ( about 4 large eggs worth)
  • 1/2 cup unsweetened cocoa powder
  • 1/4 cup vanilla almond milk
  • 3 packets of stevia
  • 1 1/4 tsp baking powder
  • 1 tsp vanilla extract
  • 1/2 tsp baking soda
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 cup semisweet chocolate chips

DIRECTIONS

  1. Preheat oven to 400 F Line a 12 cup muffin pan with silicone baking cups or spray with non-stick
  2. Pulse oats in blender or food processor until it looks like a flour
  3. Add the rest of the ingredients except the cholate chip ( reserve them for the top) blend until smooth like a batter
  4.  After it is mixed, fold in the chocolate chips, and even fill the muffin cups
  5. sprinkle with the remaining chocolate chips bake about 16-18 min
*adapted from hungry girl

 

 

Healthy Pad Thai

I began a new nutrtion program last week and I was really nervous because the plan I was using was working so well for me historically but after seeing that it not only helped people lose weight happily and was based off a lifestyle and a few principals I decided to give it a try! 

To my surprise I lost 3 lbs in 3 days even while fully participating in Cinco de mayo party I threw at my house! 

One of her suggestions was to not have carbs at dinner, I truly thought this would be a NO GO for me, I mean I LOVE carbs and specifically saved them for dinner. She explained that you should use your carbs for energy though the day. 

Think about it... what do you do after dinner, watch tv, get the kids to bed, wind down? YEP doesn't require much energy right. My favorite part of this program is the accessories! All the yummy things you get to put on your food to make it taste amazing. That is where I was won over. not to mention it is totally working! 

This healthy Pad Thai is not made with noodles, I used spaghetti squash. I HATE when people tell me " It tastes like pasta, you won't know the difference" wanna bet! Pasta is pasta and nothing is like it. 

What I can tell you is that this hit the spot and I did not miss the pasta. I don't wanna be that girl that says it is exactly the same it's not but this was fantastic so give it a try!  If you would like more info on the Food Freedom nutrition plan I have been loving just grab it here -> www.btyafitnessjourney.com/getfit

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INGREDIENTS 

  • 1 spaghetti squash about 3 pounds
  • 1 pound of boneless skinless thin chicken breasts ( Or if you are in a hurry rotisserie chicken)
  • 2 carrots sliced thin with a peeler
  • 1 red onion sliced thin
  • 1 red bell pepper diced into small pieces
  • 2 eggs
  • Olive oil
  • scant 1/4 tsp of garlic powder 
  • scant 1/4 tsp of onion powder
  • 1 tsp sesame oil
  • 1/4 cup of soy sauce ( low sodium or liquid Braggs)
  • salt to taste
  • 1.5 tablespoons of Peanut butter or nut butter of choice
  • 1 -2 tsp of coconut sugar
  • 2 limes, Juice of 1 and save the others for squeezing over the top
  • Chopped salted nuts 

DIRECTIONS

1.  First let's make the peanut sauce! place nut butter, sesame oil, 2 tablespoons of soy sauce a pinch of garlic powder and onion powder, lime juice, and coconut sugar, whisk till smooth set aside. ( if you like things a but spicy try adding a little squirt of siracha here yum!)

2. Season chicken to your liking and grill ( I like to use onion powder, garlic powder, salt, a bit of soy sauce and olive oil to season it up sometimes a bit of honey in the marinade before grilling. even if you just used salt pepper and olive oil it would be ok because of the peanut sauce! Grill till no longer pink and allow to rest on the counter slicing into thin slices when it is cooled

3. Poke a few holes in the spaghetti squash for venting and place in the microwave for 4-5 min set aside for to cool

4. While the chicken is cooking and the squash is cooling, warm a saute pan on medium heat add 2 tsp of olive oil to the pan cooking the veggies for about 3-4 min then add in garlic powder, onion powder 2 tablespoons of the soy sauce allow to cook another 3 minutes. 

5. Push the veggies to the side, use the extra space in the pan to scramble the 2 eggs. As the eggs cook open the squash and scrape the seed out of the middle scraping the squash noodles into the pan, stir to incorporate it all. Test seasoning and adjust as needed.

6. Add veggie mixture to a bowl, top with chicken, peanut sauce as desired and chopped peanuts. Serve with a lime to squeeze over before eating! 

I hope you enjoy this dish as much as I did! 

 

Sweet Potato Pancakes

I LOVE being part of an online community of ladies who are like minded working on their fitness like me. Not to say we are perfect, we share our successes and struggles but we also follow the same meal plan and share recipes! 

One of the ladies posted a sweet potato pancake and I thought WOW what an amazing idea. Sweet potatoes are the most nutrient dense carbs you can eat. I am always looking for new ways to have them hence all of the recipes on here featuring them. 

This one deserves a special spot in your recipe collection! Kids and adults love them and if you would like to make these Sneaky pancakes you can absolutely add baby spinach to these and get in an extra veggie for you and the kids! 

These are sweet enough without maple syrup so for me it is just a teaspoon of melted butter on top... YES... butter is ok! We all need healthy fats. I know some people still can get past it but I promise...coming from the lady who lost 50 lbs and has kept it off real butter is ok to eat. If you are still eating butter from the tub PLEASE do yourself a favor and ditch it! With all the love in the world STOP. If it is man made I want you to think Chemical SH!T storm. K.... OK. 

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I love to double this recipe because they go quick! This recipe serves 4 3-4 pancakes per serving depending on the size you make them! 

For those who follow Portion Fix - 1 Red, 1 Yellow, 1 tsp ( if you add spinach this would also be a green and perfect as a pre or post workout meal for 80-day obsession)

INGREDIENTS 

  • 2 cups of cooked mashed Sweet Potato
  • 8 Eggs
  • 1 Tablespoon of Pure Maple Syrup
  • 2 packets Stevia
  • 1/2 Tablespoon Cinnamon
  • 1 teaspoon pure Vanilla Extract
  • 1/2 Teaspoon of salt 
  • Coconut oil spray or Olive oil spray

DIRECTIONS

  1.  Heat skillet or preferable a griddle to medium heat ( not too high or they will burn.)
  2. Place all ingredients into a blender or food processor and blend until smooth
  3. spray skillet with coconut oil spray or olive oil spray, then pour about 1/4 cup of batter onto skillet. 
  4. The batter is runny so pour slowly and allow to set up before flipping

These would be wonderful with sliced banana and drizzle of melted Almond or PB over them, and don't forget they can be sneaky by adding in that spinach which I often do because who doesn't need to sneak extra veggies in!