This past weekend I went to the Leucadia Farmers’ Market and actually did some of my weekly grocery shopping there (rather than only buying a poke bowl for breakfast/lunch to eat on the spot).  My body was craving fresh greens and produce so I stocked up on Morning Star Ranch (aka “Yellow Deli”) green juice, energizing green bar, butter leaf and summer crisp lettuce, strawberries and fresh pesto.  I also stopped by Whole Foods to pick up a few extra ingredients to create a lunch: crimini mushrooms, kumato tomatoes, yellow squash, and avocado.

Overnight Oat Parfaits are still going strong this week.  I’m completely satiated afterwards and I like that the overnight oats, for me, take the place of granola.

Here’s this week’s menu:
BreakfastOvernight Oat Parfait
Lunch – Pesto Salad Bowl
Snack – Watermelon
Snack 2 – Green Juice + 1 tsp. Spirulina
Dinner – TBD

And the only new recipe for the week…

IMG_2113

Pesto Salad Bowl
INGREDIENTS:
3/4 farro, cooked
1 cup summer crisp lettuce
1/4 yellow squash, sliced
1/2 cup crimini mushrooms, sliced
1 small kumato, diced
1/2 avocado, cubed
1 pinch walnuts
1/2 lemon, juiced
1 Tbsp. pesto, drizzled
Salt & pepper, to taste
Protein (I used 1/2 baked lemon herb chicken breast)
DIRECTIONS:

  1. Assemble the bowl with the ingredients listed above.

signature

IMG_1737

From our meal prep last week, London and I both felt and recognized we needed to tweak the system and add more protein. We both felt like we should be incredibly skinny based on our hunger levels. So, to feel satiated we have added more protein to breakfast and some grains to lunch.  We both felt uninspired for dinner and it’s always hard to plan ahead for what will happen during the week.  So we have left dinner to be determined (but if at home, probably something along the lines of a veggie saute topped with a fried egg).

This week’s menu:
Breakfast – Overnight Oat Parfait
Lunch – Pea and little gem salad with farro
Snack 2 – Fig Bars
Dinner – TBD

IMG_1731

Overnight Oat Parfait
INGREDIENTS:
1/2 cup unsweetened vanilla almond milk
1/4 cup rolled oats
1 Tbsp. chia seeds
1/2 cup greek yogurt
1/2 cup strawberries, chopped
DIRECTIONS:

  1. Combine almond milk, oats and chia seeds in a mason jar.
  2. Cover and shake.
  3. After 12 hours (or once the overnight oats have set), layer with yogurt.
  4. Top with strawberries and serve.

IMG_1732

Pea and little gem salad with farro (+ some)
Inspired by Bon Appetit
INGREDIENTS:
1/2 cup farro
1 Tbsp. olive oil
1 Tbsp. fresh lemon juice
2 cups little gem lettuce
1 cup sugar snap peas, trimmed
1 kumato tomato, diced
1/2 avocado, cubed
2 pinches of walnuts
1 pinch microgreens

DIRECTIONS:

  1. Cook farro according to directions (I use the 10 minute farro from Trader Joe’s).
  2. Whisk oil and lemon juice in a small bowl to combine; season dressing with salt and pepper.
  3. In a separate bowl or container, add farro, lettuce, peas, tomatoes and avocado. Toss with dressing.
  4. Top with walnuts and microgreens.
  5. Serve with your choice of protein.

signature

One of the many places I went to eat last week was Claire’s on Cedros. This was my second time ordering the Quinoa & Lentil Salad, and since the first time I found myself thinking about recreating it.  So for lunch this week I tried my best to make a copycat version (the only things missing are the green onions — which I’m not an onion fan in general — and the currants — I just forgot).  I like how many different textures come together, and  how much protein is packed into this dish!

photo

Quinoa & Lentil Salad
INGREDIENTS:
2 cups quinoa, cooked
1 cup green lentils, cooked in vegetable broth
2 cups persian cucumber, cut int half-moons
1 cup shredded carrots
1 cup red bell peppers, chopped
1/3 cup cashew pieces
1/4 cup sesame ginger dressing (from Whole Food’s)
1 Tbsp. mint, minced
1 Tbsp. cilantro, minced
DIRECTIONS:

  1. In a large bowl, toss all ingredients together.
  2. Option to plate over a bed of lettuce and serve with chicken.

signature

photo 2

Oh hey.  It’s been a hot minute for meal planning, especially since last week I didn’t grocery shop and ate out M-F, BLD (breakfast, lunch and dinner). It definitely made me realize the importance of grocery shopping and meal prepping on Sunday (even just for the sake of my wallet)!

Saturday I picked up my 6 juice assortment of OH! Juice from the Little Italy Farmers Market.  It’s been a great little addition, and a good way to get in nutrients, especially since my meal prepping mojo is at an all time low.

This week’s menu:
Breakfast – Greek yogurt with fruit, granola and Sol Raiz Organics maca
Snack 1 – OH! Juice (pictured: Nice Melons)
Lunch – Quinoa & Lentil Salad
Snack 2 – Apple
Dinner – TBD

Keep an eye out for the “copycat” Quinoa & Lentil Salad recipe tomorrow!

photo 1

signature

photo_1

First off, my comments button has finally been fixed!  So go right on ahead and leave me a comment 😉

And now…here’s what I’ve cooked up for this week:

Breakfast – Green Protein Smoothie + iced coffee
Snack 1 – Greek Yogurt Filled Cantaloupe
Lunch – My Big Fat Vegan Bowl
Snack 2 – 3-Ingredient Waffle
Dinner – TBD
Additional snack (if necessary) – Peanut Butter & Oat Bar

Green Protein Smoothie
INGREDIENTS:
1 cup unsweetened vanilla almond milk
2 handfuls of spinach
1 cup frozen tropical fruit
1 handful ice cubes
1 scoop vanilla whey protein powder
DIRECTIONS:

  1. Place everything in a blender and blend until you reach a nice and smooth consistency.

Greek Yogurt Filled Cantaloupe
INGREDIENTS:
1/2 cantaloupe
1 cup 0% plain Greek yogurt
Honey
Granola
DIRECTIONS:

  1. Remove seeds from the cantaloupe. Add in scoop of Greek yogurt.
  2. Drizzle lightly with honey and top with a sprinkle of granola.

My Big Fat Vegan Bowl
Adapted from Oh She Glows’ Big Vegan Bowl
INGREDIENTS (for each bowl):
2 cups kale
1/2 cup cruciferous green blend (from Trader Joe’s)
1/2 cup harvest grain blend, cooked (from Trader Joe’s)
1/2 cup shredded carrots
1/2 cup roasted chickpeas*
1/2 cup roasted sweet potato*
1/2 avocado, cubed
1 Tbsp. eggplant hummus
2 Tbsp. tangerine vinaigrette
1 tsp. hemp hearts
1/2 tsp. Sol Raiz Organics Maca
DIRECTIONS:

  1. Toss kale and cruciferous green blend with tangerine vinaigrette.  Assemble the bowl with the rest of the ingredients listed above.

*To roast the chickpeas: Drain and toss 2 cans of chickpeas with 1 Tbsp. of olive oil.  Season with salt and pepper and bake for 45 minutes at 400 degrees F.

*To roast the sweet potato: Wash and cut 4 medium-large sweet potatoes.  Toss with 2 Tbsp. of olive oil.  Season with salt and pepper and bake for 1 hour at 400 degrees F.

3 Ingredient Waffle
Serves 1
INGREDIENTS:
1/2 cup rolled oats
1 banana
1 egg
1 egg white
Splash of almond milk (Optional. Add if mixture is too dry.)
DIRECTIONS:

  1. Heat waffle iron.
  2. Place all ingredients (oats, banana, eggs) in a blender. Blend until combined.
  3. Pour over hot waffle iron.
  4. Cook for 3 minutes.

signature

Happy Sunday night! I’m behind in everything else I need to blog – week in review, Nike Track Club event, etc., so bear with me!

Right now I’m finishing up my meal prep for the week so I just decided to share what’s on this week’s menu.

One of my goals this week is to eat less carbs. I feel like lately, everything I eat is just laden with carbs – oatmeal, bananas, english muffins, potatoes, etc. To achieve my goal, my first idea was to replace my breakfast/snack 1 (usually oatmeal with bananas, pb and walnuts) with an egg dish. Another idea was to have my snack 2 be something other than the usual bananas with pb (I have an obsession with this combo!). Instead, I’m going to have greek yogurt with fruit (because I think I forgot this option even existed).

afterlight_3

Alright, here’s the meal plan (see below for recipes for everything!):
Breakfast – Green smoothie + iced coffee (not pictured)
Snack 1 – Scrambled cottage cheese eggs with spinach and smoked salmon
Lunch – Grapefruit and avocado salad with baked BBQ chicken thighs
Snack 2 – Greek yogurt with frozen berries
Dinner – TBD

Green Smoothie – my go to as of lately.
INGREDIENTS:
1 cup of unsweetened vanilla almond milk
1-2 big handfuls of spinach
1/2 frozen banana
1 cup frozen tropical fruit
1 Tbsp. ground flaxseed meal
DIRECTIONS:

  1. Place everything in a blender and blend until you reach a nice and smooth consistency.

Scrambled Cottage Cheese Eggs with Spinach and Smoked Salmon
INGREDIENTS:
Non-stick cooking spray
3 egg whites
1 extra-large whole egg
1/4 cup fat-free cottage cheese
1 big handful spinach
2 oz smoked salmon
DIRECTIONS:

  1. In a small-medium bowl, whisk together the egg whites, whole egg and cottage cheese.
  2. Over medium heat, prepare a pan with non-stick cooking spray.
  3. Pour the egg and cottage cheese mixture on the pan. Let it sit until it begins to set.
  4. Once it sets, mix around with a spatula, making sure that the cottage cheese doesn’t over-cook.
  5. Once it looks about done, add a handful of spinach to the mixture. Stir around until it begins to wilt.
  6. Remove from heat and top with smoked salmon.

Grapefruit and Avocado Salad
INGREDIENTS:
1/2 cup barley
1 Tbsp. lemon juice
1 Tbsp. apple cider vinegar
1 Tbsp. avocado oil
1 heart of romaine, chopped
1/2 ruby red grapefruit, cut into segments
1/2 cucumber, chopped
1/2 avocado, cubed
handful of walnuts
DIRECTIONS:

  1. Follow the instructions to cook the barley (I use Trader Joe’s semi-cooked barley).
  2. In a tupperware, layer barley and pour in the lemon juice, apple cider vinegar, and avocado oil*.
  3. Top with romaine, grapefruit, cucumber, avocado and walnuts.
  4. Cover and store in fridge. When ready to eat, mix everything well to coat the lettuce with the dressed barley.

*Adding the dressing to the bottom ensures that the lettuce does not become wilted over the course of the week.

Baked BBQ Thighs
INGREDIENTS:
10 skin-on, bone-in chicken thighs
1 cup BBQ Sauce (more or less)
DIRECTIONS:

  1. Toss chicken thighs in a ziploc bag with BBQ sauce. Set aside.
  2. Preheat the oven to 425 degrees. Prepare baking sheet with parchment paper.
  3. Once the oven has heated, lay out the chicken thighs on the prepared baking sheet, skin-side up.
  4. Cook for 1 hour. Flip the chicken thighs and cook for an additional 15 minutes.
  5. Remove from heat and set aside or serve.

Greek Yogurt with Frozen Berries
INGREDIENTS:
1 cup greek yogurt
1/2 cup frozen berries
Honey, amount desired
DIRECTIONS:

  1. Layer greek yogurt with berries and drizzle honey to your desired amount.

What’s your meal plan for this week?

signature

So yesterday’s Sunday meal prep kind of falls in line with my meatless Monday.  Everything for the week, breakfast through late-afternoon snack, is either vegan or vegetarian.

photo-10

On the menu for this week:
1. Breakfast tacos (+ a green smoothie)
2. Oatmeal bake (recipe coming this week)
3. Oh She Glows “The Big Vegan Bowl”
4. Banana and almond butter
5. Dinner (tbd)
6. “Dessert” smoothie

My goal for this week is kinda different, but it’s to eat more.  Even though I feel like I eat a lot, and a lot more than the average person, it’s still not enough for my activity level.  For example, today I’ll go to yoga sculpt and then run 6 miles.  I learned yesterday from the yoga teacher that any of his class burn upwards of 600 calories.  Add on another ~100 calories for every mile I run, and I’ve burned around 1200 calories for the day.  So when I only eat 1500-1800 calories, I’m basically subsisting on 300-600 calories.  When you don’t get enough calories in to counter-balance the amount of calories out, your body goes into starvation mode and your metabolism slows to a crawl.  So while I’ve been working out a lot and eating clean, I feel like I’ve hit a plateau.  This could potentially be from my body going into starvation mode and clinging on to everything it can.

So I have nothing to lose by adding more high-quality, nutrient dense foods.  And while it’s hard to actually eat a lot of calories when you’re eating this kind of food (try eating 2 cups of broccoli and tell me you don’t feel like it’s going to start coming out of your ears!) I’m going to try supplementing meals with smoothies and continue eating real food snacks.

Breakfast Tacos
INGREDIENTS:
4 eggs
1/4 cup black beans
1/4 cup frozen grilled bell peppers, thawed (from Trader Joe’s)
2 nopales tortillas
DIRECTIONS:

  1. Preheat pan over medium heat.  Whisk together 1 egg with yolk and 3 egg whites (discard yolks).
  2. Spray pan with cooking spray and pour out the egg mixture.
  3. Let it sit until golden brown and completely set (~3 minutes).  Flip and cook until golden brown.
  4. Remove from heat and cut egg omelet in half.
  5. Assemble each taco with one tortilla, 1/2 egg omelet, 1/8 cup black beans, 1/8 cup bell peppers.

The Big Vegan Bowl
From Oh She Glows (with slight alterations)
INGREDIENTS (for each bowl):
1 1/2 cups kale
1/2 cup cruciferous green blend (from Trader Joe’s)
1/2 cup quinoa, cooked
1/3 cup shredded carrots
1/2 cup roasted chickpeas
1/2 cup roasted japanese yam (or sweet potatoes)
1/4 avocado, sliced
2 Tbsp. eggplant hummus
1/2 Tbsp. hemp hearts
DIRECTIONS:

  1. Assemble the bowl with the ingredients listed above.  For directions on roasting chickpeas and/or sweet potatoes/yams, see Oh She Glows.

Of possible interest (thanks Andy for the links!):
Starvation Mode: Are You Eating Enough?
Why 1200 Calories Isn’t Healthy or Acceptable

I thought I’d pop in while I’m at it and share a little Sunday meal prep.  I’ve been trying to eat more real foods vs. things like “organic cinnamon squares” (which are basically the equivalent of cinnamon toast crunch), and protein bars.  I’m also trying to eat less meat, and preferably only have it for dinner.  Here’s what’s on the menu currently for this week:

photo-2

  1. Breakfastovernight oats
  2. Snack #1pumpkin pancakes
  3. Lunch – all-egg-omelet (3 egg whites & 1 egg w/yolk), japanese yam, coconut butter and mixed greens
  4. Snack # 2  (pre-workout) – pink lady apple, almond butter and cinnamon
  5. Dinner – is open for some wiggle room, but it will probably be some variation of easy spaghetti squash or healthy tacos (I just need to get to the Mexican Market!).

Do you meal prep?
I’ve been pretty consistent for the past month or 2. 

Do you ever get sick of eating the same thing?
I usually have no problem eating the same thing over and over…until I eat it to the point of nausea and then never eat it again, or at least for a really, really long time!

Also, the winner of the Corazonas giveaway is Ellen S for subscribing to Daily Cup of Asheejojo.  Please email me at dailycup.asheejojo@gmail.com!

How many more acronyms can I use?

Like I said yesterday, meal prep is a big part of success in any type of eating plan or lifestyle change.  I love that this stuff is ready when I need it and most of it is portable and great for on-the-go.  For example, I successfully ate a green apple in one hand, almond butter packet in the other, while I drove from work to yoga.  Talk about talent!  Here’s the stuff I prepped Monday to eat all week.

photo 1

Breakfast – Mini Frittata Muffins
Adapted from Nom Nom Paleo
INGREDIENTS:
Coconut oil, to coat pan and muffin tin
½ pound of cremini mushrooms, thinly sliced
½ pound frozen spinach, thawed and squeezed dry
8 large eggs
¼ cup coconut milk (the fatty stuff at the top of the can works best)
2 tablespoons of coconut flour
5+ oz of Prosciutto
Salt and pepper, to taste
DIRECTIONS:

  1. Preheat the oven to 375 degrees F.
  2. Heat pan over medium heat.  Melt 2 tsp. of coconut oil.  Add the mushrooms and cook until they’re tender and the mushroom juice has evaporated.
  3. In a medium bowl, beat the eggs with the coconut milk, coconut flour, salt and pepper.  Add the sautéed mushrooms and spinach and stir to combine.
  4. Brush some melted coconut oil to coat the muffin tin (bottoms and sides). Line each cup with prosciutto.  Make sure the bottom and the sides are covered.
  5. Spoon in the frittata mixture, and bake for 20 minutes.
  6. Remove from heat and let the muffins cool in the tin.

photo 2

Snack – Jicama Fries
From 21DSD
INGREDIENTS:
1 Jicama bulb
1 lime
Sea salt
Cayenne pepper
DIRECTIONS:

  1. Peel and cut jicama into sticks, then toss them with with lime juice, pink himalayan sea salt and a pinch of cayenne pepper.

Great for dipping in homemade guacamole, added to salads, or just eaten by themselves.

photo 3

Lunch/Dinner – Mustard-Glazed Chicken Thighs
From 21DSD/Practical Paleo
INGREDIENTS:
2 Tbsp. melted coconut oil
2 Tbsp. stone ground mustard (gluten-free, and I used sodium free)
1/2 tsp. paprika
Sea salt
6 chicken thighs (bone-in, skin-on)
DIRECTIONS:

  1. Preheat the oven to 375 degrees.
  2. Combine melted coconut oil, mustard, paprika and salt in a small bowl to create sauce.
    Starting with the bottoms, brush each chicken thigh in the sauce.  Spread it evenly, and brush the tops.
  3. Heat a skillet over medium-high heat.  When it is heated, place the thighs skin side down into the pan.  Let the thighs cook for around 2-4 minutes (depending on the size of your thighs) until the skin side is golden brown.
  4. Flip the thighs over for about 2 minutes in the skillet, then transfer to a cookie sheet and place in the oven for approximately 20-25 minutes (again, depending on the size of your thighs).
  5. Remove the chicken from the oven and let it sit to cool before you eat or store it.
 
 
Follow

Get every new post delivered to your Inbox

Join other followers: