No Time to Cook….

๐๐จ ๐ญ๐ข๐ฆ๐ž ๐ญ๐จ ๐œ๐จ๐จ๐ค? ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅโ€ฆ โฃโฃ

I get asked all the time about what to do when you just donโ€™t feel like cooking? โฃ
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Reality is nutrition will never be perfect. โฃ
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No matter how great you meal prep, plan, or prepare for the week, youโ€™re also going to have weeks where you just donโ€™t have the time, just donโ€™t feel like eating what youโ€™ve prepped, or simply need something simple and convenient. โฃ

Meals in Minutes Dinner
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๐„๐ง๐ญ๐ž๐ซ: โฃ
๐˜”๐˜ฆ๐˜ข๐˜ญ๐˜ด ๐˜ช๐˜ฏ ๐˜”๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด โฃ
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Iโ€™ve been wanting to put together this resource for so long, as this is honestly one of the things I get requests for the most. โฃ
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I’ll be updating these weekly with ideas for each meal of the day!!

Head over to Instagram so you can SAVE these postsย for your next grocery trip and stock up on some simple and convenient options. โฃ

Breakfast Options are HERE

Lunch Options are HERE

Dinner Options are HERE

Snack Options are HERE

Dessert Options are HERE

Are ideas like these helpful?! Want to see more of them?

Make your own Harvest Bowls

โฃโฃThis was such an easy dinner option and perfect for all the fall vibes!
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๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ž๐: โฃ
๐Ÿƒ Greens Base (๐˜ฃ๐˜ข๐˜ฃ๐˜บ ๐˜ด๐˜ฑ๐˜ช๐˜ฏ๐˜ข๐˜ค๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ณ๐˜ถ๐˜จ๐˜ถ๐˜ญ๐˜ข ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ธ๐˜ฐ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ๐˜ด) โฃ
๐Ÿ  roasted squash or sweet potatoes (๐˜ธ๐˜ฆ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ฅ๐˜ฆ๐˜ญ๐˜ช๐˜ค๐˜ข๐˜ต๐˜ข) โฃ
๐Ÿฅ• veggies of your choice (๐˜ธ๐˜ฆ ๐˜ด๐˜ญ๐˜ช๐˜ค๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ ๐˜ค๐˜ถ๐˜ค๐˜ถ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฉ๐˜ณ๐˜ฆ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ค๐˜ข๐˜ณ๐˜ณ๐˜ฐ๐˜ต๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ต๐˜ฐ๐˜ฐ) โฃ
๐Ÿ— roasted chicken โฃ
๐ŸŽ diced apples (๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜”๐˜ข๐˜ค๐˜ช๐˜ฏ๐˜ต๐˜ฐ๐˜ด๐˜ฉ) โฃ
๐Ÿง€ goat cheese โฃ
๐Ÿš optional grain (๐˜ฒ๐˜ถ๐˜ช๐˜ฏ๐˜ฐ๐˜ข ๐˜ช๐˜ด ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ) โฃ
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Toss with some lemon juice or your favorite dressing (๐˜ˆ๐˜Š๐˜, ๐˜ฐ๐˜ญ๐˜ช๐˜ท๐˜ฆ ๐˜ฐ๐˜ช๐˜ญ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ฏ ๐˜ซ๐˜ถ๐˜ช๐˜ค๐˜ฆ ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฃ๐˜ฐ) and enjoy ๐Ÿฅ—โฃ
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Whatโ€™s your go-to fall meal?
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Body Positivity…

Becoming ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ฑ๐˜ฐ๐˜ด๐˜ช๐˜ต๐˜ช๐˜ท๐˜ฆ is incredibly trendy right now, but I want to assure you that itโ€™s totally normal to not always feel positive about your body. โฃ
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๐ˆ๐ง ๐ญ๐ก๐ž ๐ฉ๐š๐ฌ๐ญ ๐ญ๐ก๐ซ๐ž๐ž ๐๐š๐ฒ๐ฌ: โฃ
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๐˜โ€™๐˜ท๐˜ฆ ๐˜ง๐˜ฆ๐˜ญ๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฃ๐˜ญ๐˜ฐ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ถ๐˜ด๐˜ถ๐˜ข๐˜ญ.
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๐˜โ€™๐˜ท๐˜ฆ ๐˜ง๐˜ฆ๐˜ญ๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜โ€™๐˜ฎ ๐˜ฎ๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜บ ๐˜ค๐˜ถ๐˜ณ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด. โฃ
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๐˜โ€™๐˜ท๐˜ฆ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ค๐˜ญ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ด, ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ฅ ๐Ÿน ๐˜ต๐˜ช๐˜ฎ๐˜ฆ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ฆ๐˜ญ๐˜ต ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜โ€™๐˜ท๐˜ฆ ๐˜ต๐˜ข๐˜ฌ๐˜ฆ๐˜ฏ ๐Ÿป๐Ÿถ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ๐˜ด ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ด๐˜ถ๐˜ณ๐˜จ๐˜ฆ๐˜ณ๐˜บ. โฃ
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My point is youโ€™re not always going to feel your best. โฃ
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No matter how strict your nutrition is. โฃ
No matter how much or how little progress youโ€™re making. โฃ
No matter how much โ€˜๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ญ๐˜ฐ๐˜ท๐˜ฆโ€™ you possess. โฃ
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Your mind is a very powerful thing. โฃ
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Itโ€™s incredibly normal toโ€ฆโฃ
not always feel great. โฃ
not always see your body accurately. โฃ
experience moments of happiness, sadness, disappointment, and frustration. โฃ
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๐๐ฎ๐ญ ๐ค๐ž๐ž๐ฉ ๐ญ๐ก๐ž๐ฆ ๐š๐ฌ ๐ฃ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐š๐ญ… ๐ฆ๐จ๐ฆ๐ž๐ง๐ญ๐ฌ. โฃ
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Recognize that they arenโ€™t always accurate depictions of whatโ€™s going on, choose to stay consistent and positive despite them, and not immediately react, restrict, or make changes. โฃ
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Remember that the process of shifting to a more positive body image ๐€๐‹๐’๐Ž includes thinking of your body ๐‹๐„๐’๐’ and not taking action or giving power to the negative thoughts that may appear.โฃ
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Because quite honestly, the way you look is likely the least interesting thing about you. โฃ
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To the people who love and care about you, the way you look is irrelevant. โฃ
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Learn to value yourself for who you are, and not how you look. ๐“๐ก๐š๐ญโ€™๐ฌ ๐ญ๐ซ๐ฎ๐ž ๐ฌ๐ž๐ฅ๐Ÿ ๐ฅ๐จ๐ฏ๐ž <๐Ÿ‘ โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜“๐˜–๐˜๐˜Œ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜บ๐˜ฐ๐˜ถ?
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Turkey Chili

This recipe was so easy to make and a great mix of carbs, proteins, and fats for a well balanced meal. It’s perfect for meal prep and freezes great for future lunches or dinners during busy weeks. โฃ
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๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ: โฃ
1 lb 93% lean ground turkey โฃ
2 small zucchinisโฃ
3 small bell peppersโฃ
1 can of tomato paste โฃ
1 28 oz can of diced tomatoesโฃ
1 28 oz can of crushed tomatoesโฃ
1 can of black beans. โฃ
1 Packet Trader Joe’s Taco Seasoningโฃ
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๐ƒ๐ข๐ซ๐ž๐œ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Brown your ground turkey in a soup pan (๐˜ ๐˜ด๐˜ฑ๐˜ณ๐˜ข๐˜บ๐˜ฆ๐˜ฅ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข๐˜ท๐˜ฐ๐˜ค๐˜ข๐˜ฅ๐˜ฐ ๐˜ฐ๐˜ช๐˜ญ). โฃ
Add in your diced zucchini and bell peppers. (๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ข๐˜ฅ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ข๐˜ฏ๐˜บ ๐˜ข๐˜ฅ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ท๐˜ฆ๐˜จ๐˜จ๐˜ช๐˜ฆ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ) โฃ
Let simmer until veggies are mostly cooked through. โฃ
Add in your tomato paste, diced tomatoes, and crushed tomatoes and let sit on low for another 5 minutes or so. โฃ
Lastly, stir in 1 can of rinsed and drained black beans. โฃ
๐˜๐˜ฆ๐˜ณ๐˜ฆ’๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ณ๐˜ฆ๐˜ต: for seasoning I used 1/2 packet of Trader Joe’s Taco Seasoning. That’s it! โฃ
Let it simmer until youโ€™re ready to eat. โฃ
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It makes a ton so feel free to cut back on the ingredients if youโ€™re serving less. โฃ
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๐˜”๐˜ข๐˜ฌ๐˜ฆ๐˜ด ๐Ÿพ ๐˜š๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด โฃ
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I saved the recipe on My Fitness Pal as well. Track it by searching for daniellegracep Turkey Chili. Tag me if you try it! โฃ
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๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ฉ๐ซ๐ž๐ฉ ๐š๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค? ๐—ช๐ก๐š๐ญ’๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ง๐ง๐ž๐ซ ๐ฆ๐ž๐ง๐ฎ ๐ญ๐ก๐ข๐ฌ ๐ฐ๐ž๐ž๐ค? โฃ

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Gut Elimination Cheat Sheet

Bloating? Cravings? Headaches? Fatigue? Skin Trouble?ย 

Howโ€™s your gut health?ย 

Keeping our gut healthy is so vital to our overall health and well being. Our gut contains trillions of live & active bacteria.ย 

Think of it like a garden, if you feed it and treat it well youโ€™ll reap the benefits, but if you neglect it and donโ€™t feed it well, it can become overgrown and filled with weeds.ย 

Food sensitivities, gas, bloating, fatigue, and high cravings can be a sign that your helpful good bacteria is low in your gut, and bad bacteria may be high.ย 

I know I talk a lot about creating a calorie deficit for weight loss, but itโ€™s so important, we ALSO prioritize the quality of our foods to create that deficit and this is one of the main reasons why. We want to keep our body healthy and make the weight loss sustainable. When your body feels good and is functioning as it should, it will be a whole lot easier to sustain your progress.ย 

So how do you create a healthy gut? Consider adding in a variety of the following so that you can โ€˜crowd outโ€™ the not so great choices that will keep your bad bacteria thriving.ย 

Foods to Add:ย ย 

  • Fermented Dairy – Greek Yogurt – Kefir
  • Fermented Foods – Tempeh – Kraut – Miso (be sure they arenโ€™t heat treated or pasteurized)
  • Fruits: some great ones are cherries, grapes, berries, apples, citrus, and bananas
  • Vegetables: some great ones are onions, mushrooms, asparagus, leeks, jicama, plantains
  • Nuts and Legumes like lentils, almonds, cashews, and pistachios
  • Whole grains: some great ones are oats, quinoa, and wild rice
  • Teas: licorice root, fennel, slippery elm, marshmallow root, matcha
  • Herbs & Spices: some great ones are parsley, thyme, celery, peppermint, cloves, and turmeric, ginger
  • Cacao
  • Coconut
  • Seeds: Some great ones are flax, hemp, pumpkin, and chia

Something to keep in mind too is DIVERSITY – the more variety you get in your diet, the more likely you are to fit the needs of all your bacteria.ย 

Foods to Limit:ย ย 

  • Try to limit your use of artificial sweeteners like sucralose, acesulfame potassium, aspartame. This doesn’t mean you have to give them up completely but if you’re having sugar free EVERYTHING it might be a good idea to find some healthier swaps
  • Processed and Refined foods. Between the preservatives, salt, sugar, etc.. these aren’t great for our health AND they feed the bad bacteria in your gut
  • Alcohol
  • Red meat. You don’t need to cut it out completely, but just be mindful of how often you’re consuming it
  • Soy: most soy products are heavily processed and genetically modified. Try to limit processed soy as much as possible. This tends to sneak into things like protein powders & bars, plant based meat replacements and so much moreย 
  • Inflammatory vegetable oils like canola, safflower, soybean, cottonseed, and sunflower oils.

Do you tend to struggle with things like bloating, acne, fatigue, cravings?ย 

P.S. Iโ€™ve 4 week gut protocol coming for you in early 2022 complete with low impact workouts.ย 

Is that something that would interest you?ย 

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