This recipe is SO EASY! I literally put everything together in 10 minutes! I have had everyone I know try this and they LOVED IT!! Try to add everything below with NO SALT ADDED it will help with your sodium intake and with chili you will need it! Also I used a Crockpot but if you don't have one, watching it closely on the stove top will do!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 3-4 people
Time: 10 min prep (10 hrs on low heat in Crockpot)
What You'll Need:
2-3 Chicken Breasts (1lb; trimmed)
1 Small-Medium Yellow Onion
1 Tsp Minced Garlic
1 can No Salt Added Corn
1 can Rotel Diced Tomatoes with Chili's
1 can No Salt Added Black Beans (rinsed and drained)
1 Package of Dry Ranch Dressing mix
1 Package of Mrs. Dash (No salt) Chili Seasoning
8 oz Fat Free Cream Cheese
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
Directions:
1. Lightly spray Crockpot with non-fat cooking spray
2. Dice up Onion, add into Crockpot
3. Rinse and drain Black Beans
4. Throw everything BUT the CREAM CHEESE into Crockpot; Corn (with juice from can), Tomatoes (with juice from can), (Rinsed and Drained) Black Beans, Dry Chili and Ranch Seasoning packets, Onion and Garlic Powders, Garlic, and Chicken Breasts
*Before:
5. Set on low for 10 hrs (or however much time you need)
6. Shred Chicken with fork (very easy it will melt apart :)
*After:
7. 30 min to serving time add Cream Cheese, stir in well
8. Measure out and enjoy!
*Mine made about 7 cups!
**I served it with a salad and 1/2 of a Light English Muffin! (No butter!)
1 Serving Size:
1 cup White Chicken Chili 218 calories
Total Calories: 218 Calories
*I adapted this recipe from http://www.budgetsavvydiva.com/2012/03/crock-pot-chicken-chili-recipe/. Thank you so much!
Today's meal was provided by ANYTHING we had left in the pantry, so my apologies there's no greens! But nonetheless it is FLAVORFUL :) I used red potatoes for this but feel free to switch it up to your preference. Also if you can find any salt-free seasonings, use them! The seasonings below are chuck full of salt so I didn't use any more than what's in them!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 2 people
Time: 30 min
What You'll Need:
3 Small/meidum Red Potatoes (12.4 oz cooked)
2 Chicken Breasts (10 oz cooked)
1 Small Yellow Onion
1 (Dry) Italian Dressing Seasoning Packet (I used Meijer brand)
1 Tbsp Tony Chachere's Original Creole Seasoning
1 Tsp Minced Garlic
1 Tsp Pepper (to taste)
Directions:
1. Preheat oven at 400 degrees
2. Line a cookies sheet with Aluminum Foil and lightly spray with non-fat cooking spray
3. Dice Onions, set aside
4. Cube up your Potatoes, throw onto the lined cookie sheet
5. Add Onions, Garlic, Pepper, and 1/2 of the Italian Dressing Seasoning Packet to your Potatoes
6. Cube up Chicken (or in strips, your choice), throw onto the line cookie sheet (opposite side of potatoes)
7. Add other 1/2 of the Italian Dressing Seasoning Packet and Tony's onto the Chicken
8. Lightly spray everything with non-fat cooking spray
9. Place in oven for 10 min, flip chicken
10. Cook for another 10-15 min until cooked/browned
11. Measure out, plate & enjoy!
*I recommended adding a salad or some cooked veggies! I didn't have any (slim pickin's in the pantry today).
1 Serving Size:
4 oz Chicken 110 calories
6.3 Potatoes 130 calories
Total Calories: 240 Calories
Sorry for the delay!! I always try to come up with something different for chicken! Today was one of those days lol so feel free to get creative but try to be skimpy with the salt!!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 2 people (with leftovers)
Time: 45 min
What You'll Need:
2 Chicken Breasts (mine came to 12.4 oz cooked)
1 lb Brussels Sprouts (about 5 cups worth)
1/2 cup Yellow Onion
2 Tbsp Mrs. Dash Lemon Pepper Seasoning
2 Tbsp McCormick Italian Herb & Garlic Seasoning
1 Tbsp Tony Chachere's Original Creole Seasoning
1 Tbsp EVOO
1/2 tsp minced Garlic
6 tsp Parmesan Cheese
1/3 cup un-shelled Pistachios (I had Salted Shelled Pistachios but try to look for un-salted)
1/3 cup Dried Berries (I used Made in Nature: Organic Super Berry Fusion (this didn't have any added sugar which you'll find is hard to find in dried fruit! Beware the extra sugar-YOU DON'T NEED IT!!))
Directions:
Brussels Sprouts:
1. Cut the ends of the Brussels Sprouts off, then cut them in half, then slice them thinly
*Step 1:
*Step 2:
2. Dice Onion into small pieces, set aside
3. Add Garlic to your Onions
4. Unshell your Pistachios if you haven't already; if you prefer slice your nuts as well (I did not)
*Before:
*After:
5. Heat EVOO in a skillet, add Onions/Garlic; sauté
6. Then add the
Brussels sprouts, stirring occasionally, until the Brussels
sprouts are tender and bright green
*Before:
*After:
7. Stir in the pistachios and dried fruit, mix in
8. Finally, add Parmesan cheese and sprinkle Pepper (If you used salted nuts you shouldn't add more salt!!)
9. Enjoy!
Chicken:
1. Slice Chicken Breasts
2. In a skillet, spray lightly with non-fat cooking spray, add Chicken Strips
3. Season Chicken with McCormick, Tony's & Mrs. Dash
4. Cook thoroughly
5. Pair with Brussels Sprouts and Enjoy!
*The Brussels Sprouts make about 5 cups worth!
1 Serving Size:
4 oz Chicken 100 calories
1 cup Shredded Brussels Sprouts 156 calories
Total Calories: 256 Calories
**A Thank you is due to http://www.cookincanuck.com/2013/11/shredded-brussels-sprouts-recipe-pistachios-cranberries-parmesan/ for this lovely Brussels Sprout recipe! I only altered it slightly, you ROCK!
This was really a quick, throw together meal for me! I didn't marinade the steaks and instead did a sort of "rub" mix! It was easy and fast and super juicy!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 2 people
Time: 15 min
What you'll need:
2 Eye of Round Steaks Boneless & Lean (ours were 5.8 oz each)
3 cups of Frozen Organic Veggie Mix (no preservatives and uses vegetable stock)
1 Tbsp Extra Virgin Olive Oil
1 Tbsp McCormick Steak Seasoning
Dash of Worcestershire Sauce
Dash of Lemon Juice
Dash of (Kosher) Salt & Pepper
Directions:
Frozen Veggies:
1. 3 Cups frozen veggies with 2 Tbsp of water
2. Microwave for 5 min, should be done!
3. Serve with Steak
Steak:
1. Preheat oven to 400 degrees (or feel free to broil them)
2. Trim the fat off of the Steaks (Brian likes the fat for flavor so his is left on)
3. Tenderize both sides of your Steaks (I used a fork because I don't have a meat tenderizer)
4. Rub Salt, Pepper, and Steak Seasoning into both sides of the Steak
5. In a sauteing pan, warm up EVOO and place Steaks on to the pan for about 2 min, flip (you want a nice crisp brown layer on the meat)
*Before:
*Done, now for oven:
6. Add a dash of Worcestershire Sauce and lemon juice to the steaks before going into the oven
7. Place pan into the oven (make sure it's an all metal pan and use oven mits) for about 2 min then flip and put it back in for another 2-4 min
*This is perfect for me:
*Brian likes rare so I took his out early, I like mine Medium
8. Take out, serve and enjoy!
1 Serving Size:
5.8 oz of Eye of Round Steak 276 calories
1 cup Veggies 40 calories
Total Calories: 316 Calories
I have been craving pizza for weeks! LOL Brian loves greasy Hungry Howies Pizza and I can't have that because I have no self control! So we compromised with some homemade pizza and we tried to make it as healthy as possible. We have made the cauliflower pizza crust, zucchini pizza crust and spaghetti squash pizza crust and it didn't taste anything like pizza in the end! I love the fluff of the dough and those 3 definitely didn't have it...at ALL. That being said, if you love those healthier crust options awesome, this recipe is still healthier than your average frozen or fast food pizza options.
*Make sure you have a pizza pan or large cookie sheet and pizza cutter!!
**Below in the pictures one half has the most of the toppings below the cheese and the other half doesn't. That's just preference!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 2-4 people
Time: 20 min
What you'll Need:
1 Pizza Crust (I used Boboli Brand)
14 Slices of Turkey Pepperoni (I used Pavone Brand)
1/4 cup Pizza Sauce (I used Dei Fratelli Brand)
4 1/4 cup Fat Free Mozzarella Shredded Cheese
1/2 oz Goat Cheese
1 Small Yellow Onion
1/4 cup Green Peppers
1 teaspoon Minced Garlic
2 teaspoon Parmesan Cheese
1 oz Spinach Leaves
2 teaspoon Red Pepper Flakes
1 teaspoon Salt-Free Italian Seasoning
Directions:
1. Preheat oven to 450 degrees (or whatever your crust desires)
2. Dice Green Peppers, set aside
3. Slice Yellow Onion, set aside
4. In a sauce pan, sauté Onions, Garlic, and Green Peppers. Set aside when done
5. Spray pizza sheet lightly with non-fat cooking spray, place Pizza Crust on top of pizza pan
6. Lightly spray with non-fat cooking spray the Pizza crust (this will help it crisp up)
7. Place Pizza sauce on Pizza Crust with the Red Pepper Flakes and Italian Seasoning
8. Add sautéed Onions, Spinach, Goat Cheese and Green Peppers
9. Add Spinach
*Put the leafy greens (like spinach) under the cheese because it will burn in the oven if left on top
10. Add Mozzarella Cheese
11. Add Turkey Pepperoni
12. Sprinkle Parmesan Cheese
13. Put in oven for 8-10 min (or whatever time your crust needs)
14. Slice and enjoy!!
*Makes 8 slices total
1 Serving Size:
2 Pizza slices (186 calories/slice)
Total Calories: 371 Calories
There are literally millions of things I still don't know about a Healthy Lifestyle but yet I'm proof that working out and eating a good balanced diet does change your waist and your mind. That being said, this is a list of 10 things that I didn't know before and that I have learned along the way!
1. Sodium helps you retain water. Aka if you're sick of being bloated all the time, try to stop adding salt to everything, eating salty snacks and try no-salt added alternatives to your recipes! This should help.
2. Buy a produce/meat scale. Seriously go buy one! You will be surprised at what you thought was 4 oz of Chicken is in fact 3 oz or 6 oz! This exact measurement really helps you know what you are consuming and keep you on track with your calorie intake. Also it's great for measuring out carrots, cheese, and popcorn, etc. Plus your guessing is 95% wrong; especially with grams. LOL
3. Shop Whole Sale. It is worth the annual fee. We save so much more money a week is Fresh Produce and Meat because it's in bulk. On average we save $4 or more per item. The perishable items are awesome too because they lasts a while. Some examples of what we buy at Costco are:
-Purdue Boneless Skinless Chicken Breasts $2.99/lb (packaged into 2 breasts per package, 8 total. We freeze ours.)
-Quinoa 4lbs around $6.99 (THIS IS AWESOME! At Meijer 4 oz cost as much as this 4 lb bag!)
-Spaghetti Squash (2 for $6.49 when in season)
-Organic Hummus $5.49 (or they even have big tubs of it. We like the 18 2oz packages for our lunches)
-Boneless Skinless Lean Pork (much cheaper per lb than at Meijer)
-Dried Fruit
-Salad Mix $2.79 (Dole 3 lbs)
-Greek Yogurt 18 for $13.99 (They have the brand I love: Dannon Light & Fit Greek Yogurt (strawberry, peach, blueberry))
- Frozen Fruits and Veggies (for dinners and smoothes, plus they last a long time)
4. Log your meals. I know you hate this and it's time consuming but it does help. I use the myfitnesspal app but there are tons out there. You really start to notice what you shouldn't be eating and how much you're eating. You can set your goals to your dietary needs. For example my body functions on a diet that's high in protein. So I set my goal to about 30% of what I eat daily, is protein. If you don't know what you do best with, this app is a great way to try that out too! On that note, I highly recommend you see a nutritionist or talk with your doctor. Everyone is different and what works for me may not work for you. Be knowledgeable and accountable for yourself!
5. Working out is a must. If you want a healthier life this is very much apart of it. Pairing cardio with strength training is a great overall workout. I personally workout 5 days a week (Sunday-Thursday). I do on average about 20 min of Cardio (either on a treadmill walking uphill or running or elliptical or cycling) and 30 min of Strength Training. I use free weights and do work on the yoga mats and try to challenge myself. If you get comfortable that means your muscles have too and you're no longer going to be improving. I do recommend you see a trainer at your gym or consult one. You do not what to get hurt and they really do help if you're clueless.
6. Weigh yourself ONCE a week. I have heard over and over that the "best" time to weigh yourself is in the morning before you've ate or drank anything and right after you have used the toilet. You're getting your weight as close as possible without any outside factors like eating and drinking. Weighing yourself everyday is silly and you're basically watching how much water weight you're fluctuating with lol! So take it easy.
7. Get your BMI. This is the most important thing in my opinion! Every 6 weeks get a new BMI on record. It will show you how much fat you have and how much muscle you have. The scale will NOT show that! It's a sure fire way to show progress without that silly number on a scale.
8. Loosing weight takes time. Rome wasn't built in a day and neither were you! If loosing weight is what you want, you have to realize it will take time. If you're doing it the healthy way (by eating right and working out; no diet pills etc.) it will take time. Diet pills and Diets in general don't work long term because you shed all that weight, hit your target weight goal, stop taking the pills, stop working out (if you did at all anyway), and start your old bad eating habits again and there isn't that PILL to help you! Plus it's expensive and you have no idea what you're really putting into your body and have no idea what those pills can do to you and your body long term. So tough through the hard work because hard work always pays off!!
9. Workout buddies are the best! I am so happy I have Brian to help me with changing my/our lifestyle. Choose a person you're completely comfortable with. A best friend or even a gym rat buddy; someone to help motivate you. Hopefully you both are in the same type of similar mind frame of working out and eating well so that's the first step! Plus gym classes are so much better with someone you can laugh with. Also these buddies truly help keep you on track and are a great way for some friendly competition! Try to surround yourself with positive people too. The people who are bringing you down and can't be happy for you, just remove yourself. You don't need that negativity in your life, period!
10. Don't beat yourself up. This one is huge for me. I am my biggest bully, truly!! I am so quick to bash myself for messing up or indulging in sweets (my kryptonite!!) but I don't ever say great job or you're killing it when I have reached a personal best!!! We are not perfect and really changing your lifestyle takes time and positivity. The first 3 months are the hardest because you're learning and so is your body. It is going through a lot of changes, so be kind to yourself. You should be doing this for you so give yourself time to discover what it likes and rediscover new things about yourself!!
I hope this helped in some small or big way! I am still navigating my way to the ultimate healthy lifestyle. It takes time and patience. Let me know if you have any questions or need a pep talk LOL We're all in this together! :)
If you haven't guessed it, we LOVE Sweet Potato Fries!!! Seriously, we eat them every week! That being said this simple recipe can be made to fit what you like! The Buffalo Sauce can be changed to a brand you love, just don't over do it. 1/2 cup per 2 Chicken Breast is plenty!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 2 people
Time: 30 min
What You'll Need:
2 Boneless Skinless Chicken breasts (mine came to about 7.4 oz cooked)
1/2 cup Sweet Baby Ray's Buffalo Sauce
1 Tbsp Red Pepper Flakes
1 Tbsp Garlic Powder
1 Tbsp Tony Chachere's Original Creole Seasoning
2 medium sized Sweet Potatoes
salt & pepper to taste
Directions:
Crockpot Buffalo Chicken:
1. Spray the sides and bottom of the Crockpot with non-fat cooking spray lightly
2. Add 2 Chicken Breasts (trimmed)
3. Add 1/2 cup of Buffalo Sauce and all seasonings above onto the Breasts
*Before
4. Set to low for 10 hrs (this can be changed: high for 4 or 6 hrs, low for 8-10 hrs)
*After:
5. Once cooked, remove Chicken Breasts from the Crockpot and into a bowl
6. Shred the Chicken. Do not add any more sauce! It has soaked up some of the sauce already and is juicy and spicy!
*The remaining sauce in the Crockpot is not safe to consume (raw meat has cooked in it). If you must add more Buffalo Sauce use it fresh from the bottle.
Sweet Potato Fries:
1. Set oven to 400 degrees
2. Wash and trim Sweet Potatoes
3. Slice Sweet Potatoes into thin slices
4. Grab a cooking sheet, line it with aluminum foil, spray with non-fat cooking spray lightly
5. Add slices of
Sweet Potatoes onto the pan; not over lapping (I use one side of the pan
for one potato and the other side for the other potato)
6. Lightly spray the slices with non-fat cooking spray and add a dash of salt
7. Cook for about 20 min
8. Measure out and enjoy!
**I like to dip my Sweet Potato Fries in Hidden Valley Light Ranch (add 40 calories/1 Tbsp)
1 Serving Size:
4 oz of Shredded Buffalo Chicken 130 calories
1 Medium Sweet Potato about 110 calories
Total Calories: 240 Calories
