Tag Archives: balanced diet

Meal Prep Orange Chicken

๐Ÿด Meal Prep Monday๐Ÿด

This was so easy and now dinner or lunches are done for the week.

๐ŸŠ Orange Chicken ๐Ÿ—

All I did was cook boneless chicken breast in a skillet, mixed in braggโ€™s aminos, & sugar free orange marmalade, portioned out and served over green beans and cauliflower rice.

Took me under 30 minutes.

I also prepped some ground turkey for taco salads and have plenty of options on hand for yogurt bowls, oatmeal, eggs, rice cakes, smoothie bowls, and mug cakes.

Whatโ€™s on your menu for the week?

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Ways to Increase Protein

๐—ช๐š๐ฒ๐ฌ ๐ญ๐จ ๐ˆ๐ง๐œ๐ซ๐ž๐š๐ฌ๐ž ๐๐ซ๐จ๐ญ๐ž๐ข๐ง
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Weโ€™ve been working a ton on improving protein intake with our Nutrition VIPS. I was going to share these ideas with our ladies, but figured Iโ€™d share on here as well since I know so many struggle to get enough protein in. โฃ
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๐๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ข๐ฌ ๐ฌ๐จ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ญ๐ฐ๐จ ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ: โฃ
It will help preserve lean muscle mass while in a calorie deficit. โฃ
It will help keep you full and satisfied while eating less in a deficit. โฃ
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๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ข๐˜ด๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏโ€ฆ โฃ
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๐’๐ข๐ฆ๐ฉ๐ฅ๐ฒ ๐ฎ๐ฉ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฌ๐ข๐ณ๐ž๐ฌ. โฃ
Instead of 4 oz of chicken go for 6 oz. โฃ
Instead of ยฝ cup yogurt go for ยพ cup etc.. โฃ
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๐’๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐›๐จ๐จ๐ฌ๐ญ๐ž๐ซ ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Protein Fluff โฃ
Protein Mug Cake โฃ
Egg White Oat Bake
Greek yogurt, cottage cheese, & low fat dairy โฃ
Ground turkey, lean ground beef, & Crockpot Chicken โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐š ๐ฆ๐ฎ๐  ๐œ๐š๐ค๐ž ๐ซ๐ž๐œ๐ข๐ฉ๐ž ๐ˆโ€™๐ฏ๐ž ๐›๐ž๐ž๐ง ๐ฅ๐จ๐ฏ๐ข๐ง๐  ๐ฅ๐š๐ญ๐ž๐ฅ๐ฒ & ๐ข๐ญโ€™๐ฌ ๐ฌ๐จ ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ž: โฃ

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Mix Together: โฃ
One scoop whey/caesin blend protein, โฃ
1 serving liquid egg whitesโฃ
45 grams of pumpkinโฃ
1/2 tsp baking powder & a little water.โฃ
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Mix & let sit 5 minutes then microwave at 50% for 3 minutes & add toppings of your choiceย ๐Ÿซย โฃ
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๐“๐š๐  ๐ฆ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ ๐ข๐ฏ๐ž ๐ข๐ญ ๐š ๐ญ๐ซ๐ฒ! ๐—ช๐ก๐š๐ญโ€™๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ ๐ญ๐จ ๐Ÿ๐จ๐ซ ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง?! Do you struggle to get enough? โฃ
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CONTROL

๐˜š๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆโ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ต๐˜ข๐˜ญ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ข ๐˜ญ๐˜ฐ๐˜ต ๐˜ช๐˜ฏ ๐˜ฐ๐˜ถ๐˜ณ ๐˜•๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜Š๐˜ฉ๐˜ข๐˜ญ๐˜ญ๐˜ฆ๐˜ฏ๐˜จ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ช๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ๐˜ด ๐˜ต๐˜ฐ ๐˜ฐ๐˜ฃ๐˜ด๐˜ต๐˜ข๐˜ค๐˜ญ๐˜ฆ๐˜ด ๐˜ข๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ…โฃ
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๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ. โฃ
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๐˜โ€™๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด ๐˜ฉ๐˜ฐ๐˜ถ๐˜ด๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฆโ€™๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จโ€ฆ โฃ
๐˜โ€™๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ถ๐˜ณ๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ฃ๐˜บ ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ๐˜ดโ€ฆ โฃ
๐˜ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ฎ๐˜บ ๐˜ฌ๐˜ช๐˜ฅ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ฎ๐˜บ ๐˜ต๐˜ณ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ฐ๐˜ถ๐˜ต ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ถ๐˜ด๐˜ฆโ€ฆ โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ญ๐ก๐ข๐ง๐ : you always have a choice, and while sometimes those choices may be more limited or a bit more challenging than others. โฃ
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๐˜›๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฉ๐˜ข๐˜ท๐˜ฆ: โฃ
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๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ ๐จ๐ฏ๐ž๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐š๐œ๐ญ๐ข๐จ๐ง๐ฌ. โฃ
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You can choose which foods youโ€™d like to eat. โฃ
You can choose how much of those foods to eat. โฃ
You can choose to focus on the people and the company over the food. โฃ
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Especially heading into the holiday I want to remind you that you are in full control of your actions. โฃ
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If you want to plan ahead and not go into your event hungry, you can. โฃ
If you want to bring a healthy option, you always have that choice. โฃ
If you wanna go all in on the pumpkin pie, do it up. โฃ
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But also understand that it’s your choice. โฃ
๐˜๐จ๐ฎโ€™๐ซ๐ž ๐ข๐ง ๐œ๐จ๐ง๐ญ๐ซ๐จ๐ฅ.โฃ
And when you realize you have that control, you get to take your power back.
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๐˜๐จ๐ฎ ๐ ๐จ๐ญ ๐ญ๐ก๐ข๐ฌ. โฃ๐Ÿ™Œ
Anything youโ€™d like support around heading into the holidays?!
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How to Handle the Holidays

๐‚๐ซ๐š๐ฏ๐ข๐ง๐  ๐œ๐จ๐ฆ๐Ÿ๐จ๐ซ๐ญ ๐Ÿ๐จ๐จ๐ ๐ญ๐ก๐ข๐ฌ ๐ญ๐ข๐ฆ๐ž ๐จ๐Ÿ ๐ฒ๐ž๐š๐ซ? โฃ๐Ÿด
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๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ฎ๐˜บ ๐˜ข๐˜ฅ๐˜ท๐˜ช๐˜ค๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ: eat comfort foods. โฃ
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Now hear me out, every year, around this time of year, I start to hear from my clients that theyโ€™re feeling less motivated, theyโ€™re hungrier, and theyโ€™re craving all the comfort foods & warm things. โฃ
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And we automatically assume we need to avoid them. โฃ
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๐๐ฎ๐ญ ๐ฒ๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ. โฃ
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Instead, hereโ€™s what I always recommend doing: โฃ
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๐˜๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ฐ๐˜ง๐˜ง, stop beating yourself up or feeling guilty for your lack of motivation or recent progress. Itโ€™s normal. Youโ€™re not always going to feel motivated but you can always continue to take action. โฃ
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๐˜•๐˜ฆ๐˜น๐˜ต ๐˜ถ๐˜ฑ, fill up on options that will keep you full & satisfied but also give you that warm, comfort food feeling. There are plenty of ways to make healthier options of your favorites. Load up on things like healthy chilis, fall soups, all the crockpot recipes, even pumpkin and apples make for awesome healthy baking swaps. โฃ
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High volume foods will be amazing right now to fill you up and keep you satisfied. โฃ
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๐˜“๐˜ข๐˜ด๐˜ต ๐˜ด๐˜ต๐˜ฆ๐˜ฑ, (this oneโ€™s my favorite). ๐€๐ฅ๐ฅ๐จ๐ฐ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ญ๐จ ๐ก๐š๐ฏ๐ž ๐ญ๐ก๐ž ๐š๐œ๐ญ๐ฎ๐š๐ฅ โ€œ๐ฎ๐ง๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒโ€ ๐Ÿ๐จ๐จ๐๐ฌ ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ซ๐š๐ฏ๐ข๐ง๐ . Instead of placing anything off limits or deeming things good or bad, shift your perspective. Decide which foods are really worth it, make them fit within your day, eat them mindfully and move on.โฃ
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If you spend the entire season trying to avoid the Christmas cookies, I guarantee at some point youโ€™ll end up with an empty plate of cookies in one sitting and a whole lot of guilt. ๐Ÿชโฃ
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Instead, decide whatโ€™s really worth it to you, and enjoy it. Free of guilt. โฃ
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๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ, ๐‹๐ž๐ฌ๐ฌ ๐ ๐ฎ๐ข๐ฅ๐ญ, ๐ฅ๐ž๐ฌ๐ฌ ๐ฐ๐š๐ข๐ญ๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ฆ๐จ๐ญ๐ข๐ฏ๐š๐ญ๐ข๐จ๐ง โ†’ ๐ฆ๐จ๐ซ๐ž ๐š๐œ๐ญ๐ข๐จ๐ง. โฃ
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๐˜‹๐˜ฆ๐˜ข๐˜ญ?! ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ? โฃ๐Ÿซ๐Ÿช๐Ÿท
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Self Sabotage

๐ˆ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค.โฃ
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๐˜”๐˜บ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ.โฃ
๐˜”๐˜บ ๐˜ข๐˜ฅ๐˜ณ๐˜ฆ๐˜ฏ๐˜ข๐˜ญ ๐˜ง๐˜ข๐˜ต๐˜ช๐˜จ๐˜ถ๐˜ฆ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ ๐˜ช๐˜ต๐˜ด๐˜ฆ๐˜ญ๐˜ง.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ โ€œ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€. โฃ
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My behaviors changed.โฃ
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I went from inconsistently eating 1200 calories a day Monday through Thursday-ish to consistently eating more calories every day.โฃ
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I went from seeking out excuses for why I couldnโ€™t do things, to taking action on the things I could control. โฃ
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I went from turning a blind eye to weekends off, โ€˜cheat daysโ€™, treat meals, and calories sneaking into my diet, and started to find consistency every single day. โฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค. โฃ
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Choose to take action. โฃ
Choose to fuel your body. โฃ
Choose to stay consistent. โฃ
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๐˜๐จ๐ฎ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ก๐š๐ฏ๐ž ๐š ๐œ๐ก๐จ๐ข๐œ๐ž. โฃ
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And just a reminderโ€ฆ you likely donโ€™t need to eat less, you need to eat MORE good food CONSISTENTLY. โฃ
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๐˜š๐˜ข๐˜ช๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐Ÿ˜˜โฃ
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