Wash and chop up vegetables beforehand so they're ready to go whenever you want to cook. The more stuff you can prep beforehand, the more time you'll save later.
It makes cooking easy and painless, so you'll actually want to do it instead of ordering delivery when faced with the daunting task of cooking a whole dinner from scratch.
Meal prep is key!
Tonight i made mushroom & bacon in cream sauce. This will be as a side dish but if you want to have as a main just add more mushrooms
250g chestnut mushroom
4 cloves garlic
100g white onion
125g bacon lardons
100ml double cream
100ml chicken stock
25g unsalted butter
10g avocado oil
1tbsp mixed herbs
Large handful spinach
Salt & pepper
Method: (1): Melt 2 tbsp butter in a pan and add the avocado oil.
(2): Fry off the bacon lardons until crispy, take out and allow to sit
(3): add onions and garlic and cook for 30 seconds, add the mushrooms and cook until they start to sweat
(4): add the chicken stock and double cream.
(5): add the herbs, salt and pepper add the spinach and allow to wilt
(6): re add the bacon lardons and cook u til hot
Serve as a side dish to your favourite protein meat
Info per serving
Cal: 500 carb:5.8 fat: 46.1 protein: 16
Poke Bowls 🌈 🐟
I’ve been getting the best salmon at the market on Saturday’s, and it’s inspiring me to make more poke bowls! Also, there isn’t a poke bowl place in Kiel so if I want one, I gotta make it myself 🤣
This one has fresh greens, rice, cucumber, cabbage, mango, avocado, cilantro, ginger, furikake, and wasabi mayo (I just mixed some @primalkitchenfoods mayo with wasabi 👌🏻) To make the poke, I cut the salmon and mixed it with red onion, coconut aminos and sesame seeds! I think salmon is my favorite protein 😋 What’s yours?
Wishing you all a beautiful start to the week! ❤️
﹡Wᴇʀʙᴜɴɢ ᴀᴜs Üʙᴇʀᴢᴇᴜɢᴜɴɢ | Kᴏᴏᴘᴇʀᴀᴛɪᴏɴ﹡
Einen wunderschönen #gutenabend ihr Lieben! 😊💕 Ich musste noch auf der Stelle laufen um meine 10 000 Schritte voll zu bekommen, da ich wegen dem #blutspenden Sportverbot hab durfte ich nicht auf den #ellipsentrainer 🤷♀️ Das #mittagessen für meine zwei Mäuse und mich ist ebenfalls vorgekocht 😍
Mein @live_it_lift_it#mealprep für morgen ist auch vorbereitet:
als Snacks und * Joghurt mit Cheesecake #tastydrops
zum #frühstück ❤
Der Montag ist also geschafft 😋👍
Der eigentliche erste Tag der „No sugar No carbs“ Challenge:🌿 Heute habe ich was die Challenge angeht komplett versagt. 🤷🏼♀️ Ich hatte wirklich keine Ahnung, was ich zum Frühstück essen sollte. Da mein Kühlschrank zu allem Überfluss auch noch leer war, entschied ich mich dafür, die Challenge morgen richtig anzufangen und aß ein Stück Kuchen. 💁🏼♀️😅 Damit ich für morgen besser vorbereitet bin, habe ich gerade eben mein Essen schon vorgekocht: Spargel mit Bacon, Avocado mit Ei & Bacon und Tofu mit Rührei. 😉🥚🥓🥑 #nosugarnocarbs#nosugar#nocarbs#challenge#keto#ketogenediät#asparagus#bacon#egg#avocado#mealprep#tofu#healtyfood#health#photooftheday#picoftheday
The real first day of the "No sugar No carbs" Challenge: 🌿
Today I completely failed the challenge. 🤷🏼♀️ I really had no idea what to eat for breakfast. Since my fridge was also empty, I decided to start the Challenge tomorrow and had a piece of cake. 💁🏼♀️
So that I am better prepared for tomorrow, I have just precooked my food: asparagus with bacon, avocado with egg & bacon and tofu with scrambled eggs. 🥚🥓🥑
Meal prep Monday!
I know kale had its moment back around 2010, but I’ve been a big fan for a long time (thanks to my post-college roommate, and kombucha master who introduced me to it @rocbucha ). We still have sautéed kale once or twice a week. I always cook it ahead and then sauté it quickly with garlic and olive oil right before dinner.
Pro tip: If tearing it off the stalk yourself seems too daunting, most grocery stores now carry prepped bags near the salad greens.
SUSHI BOWL COMING ATCHA 🍣 👇🏼(deconstructed) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy Monday ppl! I had this delicious bowl for dinner last night and it was too good not to share!! I’ve posted many similar recipes waaay back on the feed but i figured it would be good to share my current fav combo & WHY ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀ deets: leftover turmeric sushi rice (recipe in highlights), rainbow cauliflower from TJs, spinach, air fried chicken, 1 egg, and lotsa kimchi mixed in! On the side we have roasted seaweed from @costco! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The reason i love this bowl so much is because it’s COMPLETELY customizable and perfect for a post workout meal! We’ve got simple carbs from the rice, a small amount of fiber from the cauli, lean protein/little fat from the egg/chicken, and probiotics from kimchi to help keep everything moving!! All ingredients were prepped ahead of time and all i did was heat them up in a skillet with some coco aminos (sodium/electrolyte- SO good to have PWO). Also: spoons are totally optional here bc you can scoop up the mixture in seaweed blankets like i do 😂😂 Pretty sure i will never get sick of this!! P.s: to make more authentic you could add fish but i hate seafood so i used chicken lol
A common theme running through the conversation in the comments yesterday about burnout (or as someone wonderfully put it, ‘moral injury’) was the importance of rest.
The purpose of annual leave (or vacation for those of you in America) is not to give you time to take extra shifts. I repeat, it’s not meant to be used for extra shifts!!!! I know that this is a larger conversation about the reduction in pay (something that particularly affects my nursing colleagues), but the fact still holds true - if all of our leave is spent working when do we have time to relax?
It’s not just our physical bodies that need time to relax, but as we saw yesterday, it can often be even more important to give our mental health the permission to reset.
[seamless transition into an AD in 3…2…1…]
AD | If you work for the NHS in the UK, take advantage of some of the deals that @healthservicediscounts have on their website. It doesn’t have to be a fancy holiday abroad, they have discounts on cottages and retreats in the UK that will still very much do the trick. They are a free to sign up website with collated discounts for health care professionals and those working in the NHS. Make the most of your annual leave. Take some time to yourself.
Tag your favourite favourite Nurse/Doctor/PT/OT/ODP/HCA in the comments who would benefit from being reminded to take some time to themselves once in a while.
Swipe: fridge after 🤩, and fridge before😫!
Planning the week is a non negotiable for me! Make it fun & be positive. A few hours on Saturday and on Sunday means you won’t have to worry about “what’s for dinner” all week!🥳You’ll eat more home cooked meals, save money, and eat healthier more consistently.
I am inspired by @mealplanaddict and @sweetpeasandsaffron to find ways to meal plan and prep that work for my husband and I (and future kiddos🥰). It can be challenging to juggle different preferences, allergies, likes and dislikes! I can guarantee though - IT IS possible to find a routine that works for you, and your family!
What I did this week:
▪️vegetables are chopped, washed, and ready to go for meals. I have a bucket of chopped broccoli, peppers and onions (did this while watching GOT last night👩🏼🦰)
▪️Berries and grapes washed and portioned for work snacks.
▪️Chicken for 2 nights is marinating in 2 different bags - in a honey garlic and pad Thai homemade sauce (bottom right corner of fridge).
▪️My lunches are made for the week (black rice bowl with feta - recipe posted a few weeks ago). * I always just eat one lunch option Mon-Fri to simplify. ▪️The other image is my freezer. I made 3 freezer bag meals that get thawed and dumped in slow cooker (recipes from @sweetpeasandsaffron), and 4 freezer bags of taco meat for weeks ahead. Always have backup #tacos 🤣
Andddd also posted is my meal plan for the week for lunches and suppers with what I could do ahead highlighted 🤓
I hope this helps you in some way! Comment below with any tips you have, challenges you have, and questions.
I refuse to fail this time round so im preparing, preparing my meals preparing my mind and my body for the mental and physical changes that are coming my way. Changing your body is notnjust a physical thing, its about your mindset and how bad you want it. Im gonna make this change and mot even I can stop myself from getting to my goals. These may not be the best lookig meals but they will push me in the right direction.. Lets go get it 💪#fatd2fitd#fat2fit#goodfood#yourhealthisyourwealth#fitness#preparations#mealprep#vegan#motivation#mindset
How many times have you given up on a fitness regiment, diet, or general lifestyle? If it’s too many time to remember, you’re NOT alone. One example is New Years resolutions, less than 10% of those who set them actually achieve them.
I find the main reason why most people don’t follow through with their health and fitness goals is a lack of accountability - when no one is holding them responsible to what they promised to do.
I have a challenge starting that incorporates this missing ingredient with fitness and nutrition, so you can have the best chance of success at reaching your goals! let me help you with your goals! Message me if you are interested! #healthy#results#coach#mealprep#actionoverexcuses#habits#success#mindset#workoutmotivation#workoutfromhome
Monday - Friday : Mason Jar Buddha Bowls 🍴🥚🥕🥣
It’s no secret Buddha bowls are my jam. 😋
I am totally a creature of habit, so it’s easy for me to prepare the same meal plan week-to-week for my lunches/ snacks. What I love about them though, is that you can easily prepare them so you have a variety, AND the items I don’t use one day in my bowl end up becoming a part of a snack or dinner that day. 👌🏼
This is important because I hate wasting food and it helps cut down on the grocery bill! 🛒💲👍🏼
I usually make 4-5 different veggies and 3-4 different proteins. Then I can swap out what sounds good that day and keep it interesting! Eating clean doesn’t have to be boring. 🙌
You have to discover what works for and what you can prepare, that will have you looking forward to your meals each day. Start simple and you’ll get more creative as you go! 👊🏼😘 ⠀⠀ #mealprep#beingprepared#masonjarsalad#buddahbowl#lunchprep#mamaisprepared#simplestart#foodcreativity#getcreativeinthekitchen#boringdoesntlivehere#healthydoesnthavetobeboring#mondaymotivation#realmom
It’s a wet, dreary day outside. A perfect day for meal prep! Today’s batch included turkey ragout, chicken shawarma, seafood paella and butter chicken sauce (healthy version). Feeling accomplished! #food#foodie#healthy#fitfam#mealprep
Breakfast sandwich made on 90 second almond flour bread. This bread is amazing and only takes 5 minutes to make. I found the recipe online. Even the kids love it. .
1/3 C almond flour (Costco)
1/2 tsp baking powder
A large mug
Put butter into mug and microwave for 15-30 seconds or until melted. Swirl butter around mug until coated. Put almond flour and baking powder in mug, mix with a fork, add egg and mix well. Pop it in the microwave for 90 seconds on high and boom it's done. It should slide right out of the mug.
Proud Daddy Moments..... Braxton: "I'm the great Bambino"
Security: "What? Who's that?
Braxton: "What? What did he say? Were you born in a barn man?
Daddy: "Yea yea. What planet are you from?
Braxton: "You ever heard of the Sultan of Swat."
Daddy: "The Titan of Terror."
Braxton: "The Colossus of Clout."
Daddy: " The King of Crash, man."
Security: "Oh yea, the great Bambino, ofcourse, I thought you said the Great Bambi.
Braxton: "That wimpy deer??!!" Security: 😳 " Yea, I guess, sorry." 😔 📸 @familiar.woods