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Miracles Fitness E-Newsletter November 24, 2016

Easy Meal Prep Tips

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…

Meal prep is a fantastic way to keep on track with your eating throughout the entire week.

The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.

Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:

Step One: Planning

Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:

1. How many meals do I need each day?
Check your calendar for special events
Consider your appetite throughout the day
Look at each day separately
2. How many servings do I need for each meal?
Consider who in the family needs which meals
Check the calendar for guests or visitors
Look at each day separately

Step Two: Recipes

Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.

1. Find your recipes
Browse around on your favorite recipe site
Pull out your favorite cookbooks
Find your family favorite recipes
2. Focus on a core group of ingredients
Plan recipes that use similar ingredients
3. Calculate leftover meals
Making enough of some recipes for leftover meals saves time
4. Make your list
Narrow down to the exact list of recipes

Step Three: Grocery List

Take your list of recipes and create a grocery list. A few things to keep in mind…

1. Pay attention to recipes that you’ll double or triple
Make sure to include all ingredients in your list
2. Organize your list into these convenient sections:
Meat/Seafood/Egg
Organic Produce
Herbs/Flavors
Pantry Items
3. Check your pantry for items that you already have
Save money by avoiding double purchases

Step Four: Shopping

It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.

Step Five: Food Prep

You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it.

Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule.

Here’s a good game plan if you don’t want to fully cook everything on Sunday:

1. Fully make the baked goods for the week.

2. Chop all vegetables.

3. Gather all seasonings.

4. Fully cook Monday’s dinner.

Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

 

Low Carb Mac and Cheese
Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!

Servings: 6

Here’s what you need…
1 large spaghetti squash
1 teaspoon olive oil
Sea salt
Black pepper
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup coconut milk
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish


Instructions:
Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!
Nutritional Analysis: One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein.

Your Reason Why


Why do you want to exercise and get into great shape? Grab onto the first answer that came into your mind. That is your unique reason why.

Your reason could have to do with weight, size, shape, strength, appearance, health, function or longevity. Or it could be about something completely off the wall. Hey, it’s your reason and there are no wrong answers.

This reason is your motivation. It’s the thought that you need to return to whenever you’re feeling discouraged or want to give up. Remind yourself of it often. Write it down and put it where you will see it everyday. If you just don’t quit then you’re bound to succeed.

Miracles Fitness

257 Sagamore Parkway West,

West Lafayette, IN 47906

Phone. 765-463-3007

Email. dritchie@btfit.com