Alright, let’s get back to the healthy stuff! 👊🏼👊🏼 This week I have been focused on really getting back on track, not only with sticking to my meals (as I eat soup from the cafteria because I forgot the lettuce wraps that go with my buffalo chicken) but also with my exercise. I think I’ve found a good rhythm that’s working for me and allows my husband time to work out too which is always a struggle because we can’t go at the same time! I did a couple recipes I’ve done before but I changed them up a bit and LOVED them so I’m going to go over both of those PLUS a new breakfast recipe!
Taco Bowls–Lets be real, if you aren’t making taco bowls almost weekly you are missing out on tons of flavor and an EXTREMELY EASY prep! Brown some ground turkey, add taco seasoning, assemble. Awesome. I did make homemade taco seasoning also so I’ll go ahead and share that also!
Taco Seasoning-use entire mixture with 1 pound of meat. Add 1/2 cup water and seasoning after you brown your meat then let summer for 3-4 minutes.
- 1 TBSP chili powder
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp crushes red pepper flakes
- 1/4 tsp dried oregano
- 1/2 tsp paprika
- 1 1/2 tsp ground cumin
- 1 tsp salt
- 1 tsp black pepper
This taco seasoning is seriously SO flavorful! I’ve used it twice now and I don’t think I can ever go back to the prepackaged kind! For the taco bowls, I used 3oz of taco meat, 1/3 cup brown rice and 50g of charred corn. For the charred corn I placed half a bag of frozen corn in a hot skillet that I had sprayed with EVOO oil. Stir occasionally until charred. This is all I originally put into the prep containers. When I was ready to eat the meals I heated them up and then added 1/2 an avocado and salsa. You could also add shredded lettuce or place this taco bowl mixture on top of a bed of spring mix. Lots of versatility with this prep!
Buffalo Chicken Wraps–I have linked a recipe previously for this meal but I made a couple changes and additions. I have to say I’ve never used a crockpot as much as I have in the last 3 months and here I am using it again. (Find original post with this recipe here)
- 2-3 chicken breasts
- 1/2 an onion-diced
- 5 stalks of celery–leave two whole, dice 3
- 2 bouillon cubes
- 1/2 cup Red’s Original Hot Sauce
- 1/2 cup plain, non fat Greek yogurt
- 1/2 cup of shredded carrots (more if desired)
- salt and pepper
Place onions, chicken, 2 stalks of celery and bouillon cubes into slow cooker. Cook on high for 3 1/2 hours. Shred chicken and drain the majority of the liquid from the cooker, leave 1/4-1/2 cup and make sure to leave the onions. Add the chicken back to the crock pot along with the hot sauce. Stir and cover for 20 minutes. Next mix in yogurt, shredded carrots, diced celery, and salt and pepper. Divide evenly into 5 or 6 portions to be served as lettuce wraps. I prefer to use living lettuce for my wraps, it is just SO fresh! You could also use a whole wheat tortilla. I prefer the lettuce wraps because I can grab baked chips or pretzels if I want. I prefer to heat the chicken mixture and then put the mixture into the lettuce wraps. This recipe is also recapped in my highlights on instagram (@thebalancedprep) under “May Recipes”.
Throw together Breakfast Casserole–In case you don’t realize this you can literally throw anything together to make an egg breakfast casserole. I make sure to choose a protein and a couple veggies. This weeks was great and added a tad bit of spice but I might add even more next time!
- one big carton of egg whites
- pre-cooked turkey sausage (1 cup)
- one can Rotel, drained
- salt and pepper
- garlic powder
Spray a 9×13 dish with cooking spray them evenly spread the turkey sausage, drained Rotel and spinach in the dish. I use enough spinach to cover the dish completely. Sprinkle with salt, pepper and garlic powder all over before pouring the carton of egg whites over the top. Bake in a pre-heated 350 degree oven for 35-40 minutes, or until center is set. This makes 8 servings.
I have been getting a couple questions pretty frequently so I’m going to link a couple things here:
Meal Prep Containers–still loving these glass ones and will never go back to buying the palstic ones!
Collagen Peptides–The biggest change I’ve noticed is my digestive health. I notice when I miss a few days because I just don’t feel as good. I mix mine with my morning coffee. I’ve also been trying to move away from my usual artificial sweeteners so I’ve been using this vanilla creme stevia (a little bit more natural right?!) and it makes my coffee taste so good and almost seems like my coffee has creamer in it when combined with the collagen!
Happy Thursday and enjoy the long, holiday weekend!! Let me know what you prep!