Categories
Health Recipes

Turkey Club Wrap

Turkey Club Wrap

Serves: 1 Lunches @ (2R, 2G, 1B, 1O)

If you don’t want to cook, this is really the meal prep for you. Three lunches can be made and put away in about 15 minutes! And, you’ve got tons of flavor with shrimp, pico de gallo and more yumminess!

Shopping list:

  • Whole grain wrap or cabbage leaf
  • Turkey Lunch Meat
  • Turkey Bacon
  • Cheese
  • Lettuce
  • Tomato
  • Pickle
  • Dressing

Meal prep:

  • Cook turkey bacon- 4 pieces per wrap you’re preparing.
  • Lay a piece of parchment paper on a large plate or cutting board
  • Rinse and dry the lettuce & tomato
  • Lay the wrap or cabbage leaf on the parchment in overlapping lines until you form a 10″ x 8″ rectangle of lettuce
  • Then drizzle on your dressing spread of choice
  • Layer on your fillings starting with lettuce, bacon, lunch meat, then bacon, then tomatoes, pickles and finally cheese
  • Use the parchment to help roll the sandwich into a tight tube by folding in the ends as you roll
  • Slice the sandwich in half and fold down the parchment as you eat!
Categories
Health Recipes

Shrimp Fajita Bowl

Shrimp Fajita Bowl

Serves: 3 Lunches @ 2.5G, 2R, 2Y, 1B, 1O

If you don’t want to cook, this is really the meal prep for you. Three lunches can be made and put away in about 15 minutes! And, you’ve got tons of flavor with shrimp, pico de gallo and more yumminess!

Shopping list:

  • 20 medium shrimp peeled and deveined (or about 4.5 cups)
  • Quinoa
  • Black beans, drained and rinsed
  • Corn, drained rinsed
  • Shredded cheese
  • Cilantro
  • Frozen onion medley (Pictsweet brand or similar)
  • Pico De Gallo (or make your own by mincing onion, jalapenos, cilantro and mixing with chopped tomatoes and lime juice)
  • Olive Oil
  • Garlic
  • Cumin, Chili Powder, Onion Powder, Salt
  • Cilantro

Recipe:

  • Cook 1 cup of quinoa.
  • Saute onions with spices for a few minutes, then add in shrimp.
  • Chop cilantro.

Meal prep:

  • Set out 3 bowls to assemble in each: 1.5 cups shrimp, 1/4 cup cheese, 1 cup pico de gallo, 1/3 cup quinoa, 1/3 cup black beans, 1/3 cup corn, lime dressing, 1/2 cup cilantro, 1 cup peppers
Categories
Health Recipes

Salmon with Spinach-and-Feta Saute

Salmon with Spinach, Feta & Pine Nuts.

Serves: 1 @ 1R 2G 1B 1O

That’s fine. Say no more. I am on board.

We all know salmon is a great way to get your Omega 3s and is packed with nutrition. This recipe, straight from Martha herself, gives you a fun and fancy way to serve and enjoy a restaurant-like meal.

Shopping list:

  • Skinless salmon fillets
  • Coarse salt and ground pepper
  • 1 tablespoon olive oil
  • 4 cups baby spinach
  • 1/4 cup feta, crumbled
  • 2 TSP pine nuts
  • 2 teaspoons fresh lemon juice

Recipe:

  • Broil salmon on high heat for 5 to 7 minutes, until opaque all the way through.
  • While the salmon is cooking, saute spinach in skillet over medium heat with oil. After spinach is cooked down, remove skillet from heat and add in pine nuts / feta cheese, toss.
  • Place spinach saute on salmon and serve!
Categories
Health Recipes

Broccoli Salad

Broccoli Salad

Serves: 2 Lunches @ 3G, 1P, 1R, 2Y, 1O, 1B

Broccoli Salad is a fun, fresh way to get healthy food in your belly!

Shopping list:

  • 2 broccoli heads (about 6 cups)
  • Turkey bacon
  • Red onion
  • Cranberries
  • Sunflower seeds
  • Goat cheese
  • Honey
  • Mustard
  • 1 TBSP Plain Greek Yogurt (optional)

Recipe:

  • Chop 3 small / medium sweet potatoes into 1/2 inch pieces. Coat with 2 tsp olive oil, salt and pepper. Roast @ 425 degrees for 45 minutes, tossing/turning once in the middle.
  • Cook 8 pieces of turkey bacon, chop.
  • Slice broccoli into bite size pieces.
  • Mince 1/2 red onion.
  • Mix potatoes, bacon, broccoli, onion, 1/2 Cup goat cheese, 4 TBSP sunflower seeds and 2 Cups cranberries in a large bowl.
  • Mix yogurt, 2 TSP honey and 2 TSP mustard. Add to vegetable mixture.

Meal prep:

  • Put 1/2 salad in two separate containers. Done!
Categories
Health Recipes

Eat like a hobbit (but not really)

We have a strategy here at Ideal Balance. That strategy is that you put so much yummy, healthy food down your gullet that your body 1) releases all the fat because it’s not afraid anymore and 2) you don’t feel the need to put as much other, unhealthy stuff in it. This process helps us change our relationship with food and with “diets.” So, when and what do we eat? Well, do you mind if we take a detour and talk about hobbits first?

I read the Hobbit and Lord of the Rings as a child. Nerd alert! Moreover, I do love the hobbits in the movies. So, when I’m asking clients to eat more (it’s hardly ever LESS than what they were eating), I like to tell them about hobbits. Hobbits love food and this is partly what makes them so jolly we are led to believe. So, they have six meal times daily.

  • Breakfast
  • Second breakfast
  • Elevenses
  • Luncheon
  • Afternoon tea
  • Dinner
  • Supper

For our purposes, we’re going to change things up a bit. Here’s what we’re going to advise our clients eventually work to:

  • Breakfast
  • Shake
  • Lunch
  • Second Lunch
  • Dinner
  • Evening tea

Breakfast is usually one of the hardest habits for our clients to adapt. So many time busy folks are subsisting on coffee until lunch time. That isn’t going to work for us. We are building strong, healthy bodies that require fuel! So, we start by asking them to eat something simple like a banana just to get into the habit. Eventually, we’d like to move them over to a light but fueling protein + carb meal for breakfast.

We of course LOVE our Shakeology, so that’s going to be an excellent snack for our clients, though many of them choose to have them for breakfast. Our shakes fuel your bodies with nutrition, energy and digestion enzymes. That means the earlier they get it in, the better. It will serve them as the eat food throughout the day and it will keep the cravings at bay as well. Plus, it’ll help them stay regular. 😉

Next up we’re going to have our “comfort” lunch. Yes, in this lunch you’ll likely find some sort of carbs in them. Now, we work with each client individually to dial their nutrition in according to their goals. So, if they are still consuming some flour or sugar in their diet AND making progress, we are good. If they aren’t, we will incorporate small changes so they keep making progress. Over the course of a client’s journey this might look like:

  1. Track what we’re eating for lunch (Sandwich or tacos)
  2. Modify portions for lunch (Half sandwich or 1 taco)
  3. Change types of food for lunch (salad or bowl)
  4. Avoid flour + sugar unless planning for joy eating (beans, rice, quinoa, sweet potatoes, etc)

Remember, we only dial the nutrition in as the progress slows. If you’re making progress, we’re happy. But, as you slowly change, what’s hard today will be so much easier in six months. And when it’s easier, we know your body will adjust and will need a little extra to keep losing weight. Our key here is that carbs are done and over with by this lunch meal, so enjoy them! Carbs are not the enemy we say, but we do like to use them to our advantage.

On our hobbit-like journey, we’re now going to have second lunch. Now, this second lunch will be according to your body and your goals. Either way, we’re looking for fill in any nutritional gaps you might have. So, if you’re needing more veggies, fruit, healthy fats, etc, this is the time! This second lunch is likely a form of an adult lunchable. So, we might have a favorite fruit, a veggie w/ hummus or avocado and hard-boiled eggs. We’re popping in nutrition that is yummy and fun to eat!

When we get to dinner we’ve have a lovely day full of yummy food. We might not even be super hungry, but we are going to eat for fuel. When we eat to fuel at night, we want to be sure to eat in a way that will support the night both in terms of digestion and in rest. You don’t want to be super hungry when you go to bed but you do want your tummy to not be very full either. You also don’t want to eat foods that are hard for your body to process. As we progress along your health journey, you’ll figure out what that means for your body. We have healthy dinner ideas that are lean and nutritious here.

Evening tea is a fun way to help think about relaxing and avoiding temptation at the same time. Evening tends to be the time our clients struggle the most with eating or drinking in ways that is not in alignment with their plans. So, we might try to modify-not completely change- that habit to something healthy that still feels a bit indulgent. So, a warm cup of tea might just do that trick. It will satisfy our need for manual stimulation while also giving us something simple to put in our bellies!

Okay, that’s it. That’s how you eat like a hobbit while avoiding their waistline. 😉

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a body they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

Categories
Dinner Health Recipes

Steak Fajitas

Ingredients

  • 1½ tsp. olive oil
  • 1 lb. raw flank steak, cut into
  • 2-inch strips
  • 2 medium bell peppers,
  • cut into strips
  • 1 cup sliced onion (approx. 1
  • medium)
  • ½ tsp. + 1 pinch sea salt (or Himalayan salt),
  • divided use
  • 2 cloves garlic, finely chopped
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 tsp. crushed red pepper flakes
  • (optional)
  • ½ cup Homemade Salsa
  • (see separate recipe for
  • Homemade Salsa)
  • 8 (6-inch) corn tortillas, warm
  • ¼ cup reduced-fat (2%) plain
  • Greek yogurt
  • 1 Tbsp. chopped fresh cilantro
  • (optional)
  • 1 Tbsp. fresh lime juice

Instructions

  • Heat oil in large nonstick skillet over medium-high heat.
  • Add flank steak; cook, stirring occasionally, for 7 to 8 minutes, or until meat is no longer pink. Set aside.
  • Lightly coat a separate large nonstick skillet with cooking spray; bring to medium-high heat.
  • Add bell peppers, onion, and 1 pinch salt; cook, stirring occasionally, for 5 to 6 minutes, or until onion is translucent and peppers are tender.
  • Add garlic to pepper mixture; cook, stirring frequently, for 1 minute.
  • Add pepper mixture to flank steak.
  • Add chili powder, cumin, red pepper flakes (if desired), and remaining ½ tsp. salt
  • Add salsa; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
  • Combine yogurt, cilantro (if desired), and lime juice; mix well.
  • Evenly top each tortilla with approx. 1⁄2 cup flank steak mixture and 1 Tbsp. yogurt mixture.

Notes

SERVES: 4 (2 fajitas each)

Prep Time: 20 min.

Cooking Time: 18 min.
Container Equivalents (per serving):

  • 1 Green
  • 1 Red
  • 1Yellow
  • 1 Tsp

*Recipe Sourced from Beachbody On Demand Blog

Categories
Dinner Health Recipes

White chicken chili recipe + tips

I am making white chicken chili today. I’m posting the recipe here as well as a few tips that go with the territory!!

White chicken chili

Ingredients:

  • 3 cups cooked chicken
  • Garlic (6 cloves worth)
  • 3 cans northern beans
  • 40 ounces of chicken broth
  • 1 cup chopped onions
  • 1/3 cup fresh jalapenos, chopped
  • 2 tsp EVOO
  • 2TBS Southwestern seasoning
  • 1/4 cup lime juice
  • 1/4 cup cilantro
  • Avocado/cheese

Instructions:

Drain all cans of beans, set one aside in bowl. Add garlic to bowl, mash bean mixture together. Allow oil to warm in dutch oven/pot then add onions & jalapenos. Let cook for 4-5 minutes until onions translucent. Add in chicken, bean mix, beans, broth, seasoning and lime juice. Bring to a boil reduce and simmer for 25 minutes. Snip cilantro and stir into chili just before serving. Add cheese and/or avocado as desired.

Portion Fix: 1 red, 1 yellow, 1 blue (if you add cheese and avocado)

Tip #1: Give them the goods. My husband eats what I eat. But I add cheese for him or sometimes crackers or something. That way I’m not cooking twice but I can still stay on the 21 Day Fix.

Tip #2: When you make a recipe, automatically double or triple it every time. When you do, you’ve “meal prepped” lunches or lazy Sunday leftovers! Good job you!!!! =D

Tip #3: Many recipes, like this one, originally called for rotisserie chicken. I’m telling you that’s an option if there IS NOTHING ELSE but it’s loaded with sodium and preservatives so it’s not the best choice. Instead, poach 2-3 chicken breasts and shred them. Much healthier and not difficult. Then I even use my stand mixer to shred them.

Categories
Dinner Recipes Uncategorized

Chicken Sheet Pan

Ingredients:

  • 1 medium sweet potato – scrubbed and diced into 1/2-inch-wide pieces
  • 3 tablespoons extra-virgin olive oil – divided
  • 1 1/4 teaspoons kosher salt – divided
  • 3/4 teaspoon black pepper
  • 1 1/4 pounds boneless, skinless chicken breasts – cut into bite-size pieces (about 2 medium breasts)
  • 1 small head broccoli – cut into florets (about 2 cups florets)
  • 1 red bell pepper – cored and cut into 1/2-inch pieces
  • 1 zucchini – halved lengthwise, then cut into 1/2-inch-thick half moons
  • 1 yellow squash – halved lengthwise, then cut into 1/2-inch-thick half moons
  • Zest and juice of 1 medium lemon
  • 2 1/2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 cup freshly grated Parmesan cheese

Instructions:

  • Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy cleanup, line a large, rimmed baking sheet with foil. Lightly coat the foil with nonstick spray.
  • Place the sweet potatoes in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to coat and then spread into a single layer on the baking sheet. Keep the bowl handy. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outsides but are still too firm to eat.
  • Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, and remaining 1 teaspoon salt and 1/2 teaspoon pepper. Toss to coat.
  • Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes, using a spatula to spread everything into an fairly even layer and stirring it a bit if needed.
  • Return to the sheet pan to the oven and bake for 15 to 20 additional minutes, stirring once halfway through, until the chicken is cooked through and no longer pink in the middle and the vegetables are tender but not mushy. (They won’t be browned and caramelized but will be delicious to eat.) Sprinkle with Parmesan. Serve hot.

Credit:

Categories
Dinner Health Recipes

Chicken Fried Cauliflower Rice

For Chicken:

  • Boil/Bake/Grill/Instant Pot Chicken Breasts
  • Shred/Chop

For Rice:

Ingredients:

  • 2 cups cooked cauliflower rice (I use steamable bag)
  • Coconut oil.
  • Mixed veges/onion/broccoli/whatever you like.
  • 1 egg
  • 2 TBSP reduced-sodium tamari soy sauce.
  • Sea salt & pepper.

Instructions:

  1. Heat oil in skillet.
  2. Add in veges of choice, sauté until softened.
  3. Beat 1 egg, add in and scramble.
  4. Add in chicken & rice, brown a bit.
  5. Add in 2 Tbsp. reduced-sodium tamari soy sauce, sea salt & pepper. Mix everything together.

Categories
Breakfast Health Recipes

Berry Salad +

1R 1G 1P 2Y 1B

Let’s make it a fun lunchable! We’ll have a healthy berry salad, some hard-boiled eggs and crunchy veggies.

Ingredients:

  • Berries
  • Quinoa
  • 1/4 cup pecans (or fave nuts)
  • Lime or Lemon Juice
  • Honey
  • Veggies
  • Eggs
  • 2 tsp Honey
  • Juice of 1/2 lime or lemon

Instructions:

  • Heat eggs until boil, cover for 10 minutes. Peel!
  • Rince/ Slice 1 cup berries.
  • Cook quinoa, divide into.
  • Chop nuts.
  • Mix quinoa, berries, nuts, honey and juice.
  • Prep one meal with quinoa mix, 2 eggs, 1 cup veggies.

Enjoy!