MeowMeix http://meowmeix.com Workout Fanatic and Meal Prep Addict Tue, 13 Feb 2018 03:04:23 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.4 113820230 Paleo Blueberry Muffins http://meowmeix.com/paleo-blueberry-muffins/ http://meowmeix.com/paleo-blueberry-muffins/#respond Tue, 13 Feb 2018 00:22:28 +0000 http://meowmeix.com/?p=2825 Who says muffins can't be healthy? Skip all the guilt when you bake these paleo blueberry muffins. I love these because they're super easy to make and free from white flour. I subbed in coconut flour for the typically processed flour. The blueberries also help add the right amount of sweetness to these muffins. These are also a perfect addition to any meal prep Sunday because they're easy to make and batch well. You can eat them cold or reheat later. Benefits of Paleo Blueberry Muffins The best part of ...

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Who says muffins can’t be healthy? Skip all the guilt when you bake these paleo blueberry muffins. I love these because they’re super easy to make and free from white flour. I subbed in coconut flour for the typically processed flour. The blueberries also help add the right amount of sweetness to these muffins.

Paleo Blueberry Muffins - Muffins in Glass Tupperware

These are also a perfect addition to any meal prep Sunday because they’re easy to make and batch well. You can eat them cold or reheat later.

Benefits of Paleo Blueberry Muffins

The best part of these paleo blueberry muffins? They’re free from refined or processed sugar! The sweetness comes primarily from the bananas and the added blueberries. The almond butter also adds a nice richness to them.

You can also make this recipe dairy free if you skip the grass-fed butter and go with olive oil instead.

Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. (source)

You will also find almond butter in this paleo blueberry muffin recipe. Almond butter is a great choice when it comes to healthy fat! Make sure to pick out a brand where the ingredients are only “almonds” or “almonds and sea salt”. Most brands will add sugar or canola oil or unnecessary inflammatory ingredients and preservatives. The only exception I make is that Trader Joe’s brand almond butter adds a little bit of cashews for sweetness, which is totally fine by me!

Paleo Blueberry Muffins - My go-to nut butter

P.S. If you’re not a blueberry lover, you can totally sub in another fruit or even dark chocolate chips if you’re feeling crazy!

Paleo Blueberry Muffins Recipe

Paleo Blueberry Muffins -

Paleo Blueberry Muffins

Makes 12 Servings

  • 3 large eggs
  • 3-4 mashed bananas (medium)
  • 1/2 cup almond butter
  • 1/4 cup grass-fed butter (melted) ((or olive oi))
  • 1 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • pinch of salt
  • blueberries (a handful per muffin)
  1. Pre-heat oven to 350 degrees F. Spray muffin tins with oil. 

  2. Combine eggs, bananas, almond butter, melted butter and vanilla extract in a blender. Blend until smooth. 

  3. In a large bowl, add the wet mix plus coconut flour, cinnamon, baking powder, baking soda, and a pinch of salt. Stir well. 

  4. Spoon batter into muffin tins, 3/4 full. Add blueberries.

  5. Bake for 15-18 minutes or until golden. Cool for 10 minutes.

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Paleo Turkey Chili http://meowmeix.com/paleo-turkey-chili/ http://meowmeix.com/paleo-turkey-chili/#respond Mon, 29 Jan 2018 21:56:22 +0000 http://meowmeix.com/?p=2810 Who doesn’t love an easy, healthy turkey chili recipe? This hearty paleo turkey chili recipe has all the flavor but fewer carbs than your typical bean chilis. I kept the beans out so I could save my carb intake for other foods but you can easily add them back in if you’re not following a strict paleo diet. The red bell pepper and onion still give the chili plenty of fullness. The best part about chili? It makes great leftovers and also freezes well. I cooked this paleo turkey chili in my instant pot but ...

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Who doesn’t love an easy, healthy turkey chili recipe? This hearty paleo turkey chili recipe has all the flavor but fewer carbs than your typical bean chilis. I kept the beans out so I could save my carb intake for other foods but you can easily add them back in if you’re not following a strict paleo diet. The red bell pepper and onion still give the chili plenty of fullness.

Paleo Turkey Chili - Chili served over zoodles

The best part about chili? It makes great leftovers and also freezes well. I cooked this paleo turkey chili in my instant pot but it could also easily be done on the stove. Make large batches for your family by doubling or tripling the recipe. Serve over zucchini pasta from a delicious combo your body will thank you for. Another fun sub you could also try is to use grass-fed ground beef or bison instead of turkey! I know that combination would also be delicious. 

Health Benefits of Paleo Turkey Chili

Here are some health benefits of this paleo turkey chili recipe:

A great source of Vitamin C, A & E from the bell peppers (source)

Quercetin, a particular flavanoid found in the yellow onion, is linked to the prevention of cancer (source)

A good source of folic acid (found in the yellow onion), which is a B vitamin which helps the body make new healthy cells (source)

Manganese, Vitamin B6 and Vitamin C from the garlic cloves in the recipe (source)

High amount of protein from the ground turkey

 

Paleo Turkey Chili Recipe

Paleo Turkey Chili

Makes About 5 Servings (1 cup each) 

  • 1 tbsp avocado oil
  • 1 large yellow onion, diced
  • 2 large organic red bell peppers, diced
  • 2 tbsp tomato paste
  • 4 cloves garlic, minced
  • 1 1/2 pounds ground turkey
  • 1 can diced tomatoes, drained
  • 3 tbsp chili powder
  • 1 tbsp dried oregano
  • 1 tbsp ground cumin
  • to taste Himalayan sea salt
  • 1/2 cup chicken broth
  • 1 tbsp apple cider vinegar (optional)
  1. Hit the sauté button on the pressure cooker (Instant pot) then add the avocado oil 

  2. Add the onion, bell pepper, garlic and sea salt and sauté together until the onions are translucent 

  3. Add the ground turkey, tomato paste, and seasoning (chili powder, oregano, cumin). Cook until turkey is brown. 

  4. Add the canned tomatoes (drained), chicken broth & apple cider vinegar

  5. Hit the off button on the pressure cooker (instant pot), put the lid on and hit the chili button. Finally, press chili and set to 15 minutes. 

  6. Let the pressure cooker (instant pot) depressurize naturally. Set aside in bowls. 

*If you don’t have a pressure cooker (instant pot), you can follow the same instructions on the stove. The only difference is at the end you’ll bring the ingredients to a boil and then reduce to a simmer for 45 minutes.

This recipe is boyfriend and friend approved. Check out this message from one of my friend’s:

Paleo turkey chili - text from friend

 

Need another winter recipe? Check out my pressure cooker chicken soup.

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How to Make Chicken Bone Broth http://meowmeix.com/how-to-make-bone-broth/ http://meowmeix.com/how-to-make-bone-broth/#comments Sat, 20 Jan 2018 01:44:51 +0000 http://meowmeix.com/?p=2796 Chicken bone broth is my new go-to! I'm going to teach you how to make bone broth easy peasy and break down some of the benefits in this post. One of my favorite routines on meal prep Sunday is to cook a whole chicken or make pressure cooker chicken soup then take the bones of that chicken and use it to make bone broth. Bone Broth Benefits From helping with skin health to gut health, Bone broth has a myriad of benefits. Some benefits include: Improved Joint Health Boost Immune System Reduce Signs of ...

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Chicken bone broth is my new go-to! I’m going to teach you how to make bone broth easy peasy and break down some of the benefits in this post. One of my favorite routines on meal prep Sunday is to cook a whole chicken or make pressure cooker chicken soup then take the bones of that chicken and use it to make bone broth.

How to make bone broth - Bone Broth in a mason jar

Bone Broth Benefits

From helping with skin health to gut health, Bone broth has a myriad of benefits. Some benefits include:

Improved Joint Health
Boost Immune System
Reduce Signs of Aging
Improve Skin Health
Overcome Food Intolerances & Allergies
Detoxing for the Body

The simmering of the bones is the reason why bone broth is so healing for the body. The simmering releases compounds like collagen, glycine, proline, and glutamine. Bone broth allows these nutrients to be bio-available in an easy-to-digest form. You don’t have to just take my word! Check out some of the studies below:

Joint Health: This 24-week study showed that athletes who supplement with collagen hydrolysate had an improvement in joint pain.

Gut Health: This 2012 study showed that gelatin (found in bone broth) supports intestinal health and integrity.

Skin Health: This double-blind placebo test showed collagen to improve skin elasticity aka slow down the signs of aging.

Sleep Quality: Glycine (found in bone broth) was shown to improve sleep quality in this 2012 study.

Detoxification: This study on rats found glycine supplementation to have significant improvements in recovery from alcohol-induced fatty liver disease aka glycine is helpful for removing dangerous elements from the liver.

Overall, bones from animals are rich in calcium, magnesium, potassium, and phosphorus and full of essential and non-essential amino acids.

How to Make Bone Broth In an Instant Pot

How to make bone broth - Bone broth in a smaller mason jar

  • Chicken bones from a whole chicken ((or leftover from a turkey or grass-fed beef))
  • Assorted veggies for flavor ((i.e. half an onion, a few carrots, a few stalks of celery))
  • Fresh herbs ((thyme, sage and rosemary are my go -to) )
  • 1 tbsp Apple cider vinegar
  • 1 tsp Himalayan sea salt
  • Filtered water ((or half filtered water & half vegetable broth for more flavor))
  1. Place bones in instant pot. 
  2. Top with veggies, seasoning & salt 

  3. Add Apple cider vinegar & then add in enough water to completely cover the bones

  4. Wait an hour before starting the instant pot if you can (so the apple cider vinegar can pull the minerals out of the bones) 

  5. Hit the soup button and set 120 minutes on the instant post on the high-pressure setting 

  6. Wait 15 minutes before depressurizing the pot 

  7. Strain the broth and pour into mason jars

*If you are making bone broth on a stove, bring water to a boil and simmer for 24-72 hours.

How to Use Bone Broth

Here are few options for how to consume broth:

1 – Keep it in the fridge for up to 3-4 days and drink it heated up
2 – Freeze it in mason jars and save it for up to a year
3 – Use it as a base for soup
4 – Freeze it in ice cube trays and use it to cook later

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How to make easy chicken soup in a pressure cooker http://meowmeix.com/easy-chicken-soup/ http://meowmeix.com/easy-chicken-soup/#respond Fri, 22 Dec 2017 04:02:17 +0000 http://meowmeix.com/?p=2757 The winter season is in full force and there is no better way to stay warm than with a delicious, healthy & easy chicken soup recipe! This combination of herbs, spices, veggies and tender chicken make for the perfect melt in your mouth soup. I skipped the noodles so you won’t have to worry about packing on the carbs or any food intolerances related to gluten or wheat. Pressure cooker chicken soup is somewhat faster than stove-top chicken soup and easier because you don't have to watch the pot so closely. ...

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The winter season is in full force and there is no better way to stay warm than with a delicious, healthy & easy chicken soup recipe! This combination of herbs, spices, veggies and tender chicken make for the perfect melt in your mouth soup. I skipped the noodles so you won’t have to worry about packing on the carbs or any food intolerances related to gluten or wheat.

Easy chicken soup - soup in a bowl

Pressure cooker chicken soup is somewhat faster than stove-top chicken soup and easier because you don’t have to watch the pot so closely. Home-made soup is definitely the way to go when you have time because you don’t to worry about any additives or processed ingredients you don’t want in your soup that you often find in store-bought products! Some benefits of this easy chicken soup recipe include:

  • Boosts immune system
  • Packed with vitamins and minerals
  • Reduces inflammation
  • Packed with antioxidants
  • High in protein

I will admit when I hear the word “soup”, I used to automatically assume it would be complicated. With this easy chicken soup recipe, I was reminded how simple and quick soup can be! It tastes great up to 5 days in the fridge and if you want to keep it for longer then freeze a batch in the fridge.

How To Make Easy Chicken Soup

Easy Pressure Cooker Chicken Soup

Makes about 5 Servings 

  • 1 Whole pasture-raised chicken ((Make sure to check the chicken for a bag inside))
  • 4 ribs celery, sliced
  • 1-2 cups carrots, sliced into rings ((I used baby carrots so I could skip the peeling))
  • 1-2 cups chopped mushrooms 
  • 1/2 medium yellow onion, diced
  • 3 cloves garlic, smashed and peeled
  • fresh sage 
  • fresh thyme
  • fresh rosemary 
  • 4 tsp Himalayan sea salt
  • 8 cups water OR veggie broth ((or you could do half water & half veggie broth))
  1. Put the chicken breast side up in the pressure cooker

  2. Add the seasoning on top of chicken

  3. Place the veggies on the chicken

  4. Add 8 cups of water or veggie broth 

  5. Place the lid on pressure cooker, seal completely & set soup timer to 25 min high pressure

  6. Once the timer goes off, wait 15 minutes then release the pressure

  7. Remove the chicken, take the meat off the bones. Add the chicken meat back to the soup

  8. Store your soup in bowls or Mason jars for the week!

*Stovetop, bring all ingredients to boil and then simmer for 1 hour 15 minutes (or until chicken is tender)

I have the 3 quarts instant pot but I would recommend getting the 6 quarts one. The best part of making homemade chicken soup is you can save the bones and make pressure cooker bone broth afterward! Normally, bone broth takes 24 hours+ on the stove but in an instant pot, pressure cooker you can make it in 3 hours. Now, that’s a win!

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Hemplete Protein Bar Review http://meowmeix.com/protein-bar-review/ http://meowmeix.com/protein-bar-review/#respond Tue, 24 Oct 2017 22:13:57 +0000 http://meowmeix.com/?p=2743 To be honest, I tend to not turn to bars as snacks for the most part because none of them really meet my standards when it comes to ingredients & nutrition facts. Some bars may have good macros but then also add all these extra chemical sweeteners that I try to steer clear of. I was really excited when Hemplete protein bars launched because it’s one of the first protein bar brands in the space to make strides in texture, taste, and ingredients. Below I’m going to break down how it stacks up against its ...

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To be honest, I tend to not turn to bars as snacks for the most part because none of them really meet my standards when it comes to ingredients & nutrition facts. Some bars may have good macros but then also add all these extra chemical sweeteners that I try to steer clear of. I was really excited when Hemplete protein bars launched because it’s one of the first protein bar brands in the space to make strides in texture, taste, and ingredients.

Below I’m going to break down how it stacks up against its competitors and why I truly believe this is a superior bar.

Protein Bar Review

Cliff Energy / Protein Bar – 250 Calories

Protein Bar Review - Cliff Bar

This bar has a whopping 23 ingredients, 21g of sugar and only 10g of protein – yikes! I am not a fan of Cliff bars for anything other than maybe very intense backpacking trips. If you’re sitting around the office or not doing anything very active, this bar is most definitely not for you. That much sugar will cause a huge insulin spike only leading you to crash later. Insulin spikes also tell the body to stop burning its fat stores and instead, absorb some of the fatty acids and glucose in the blood and turn them into more body fat. While it’s normal to spike your insulin at appropriate times, having chronically high insulin levels is where you run into problems, and is not the way to go if you’re living a more sedentary lifestyle.

If you read the company’s slogan “energy bar” then you get a much better picture of what a cliff bar is good for. Again if you’re backpacking or doing intense levels of rock climbing, this could be a solid bar for you. However, for most of us with a minimum level of exercise and desk jobs, this would not be a good go-to snack bar.

Go Macro Protein Bar – 290 Calories

Protein bar review - Go Macro

While this bar has the word macro in the title, I am not that impressed with its macro profile. This bar still has 37g carbs and 14g sugar which is fairly high for a grab-n-go snack. I do like the fact it only has 9 ingredients and taste is pretty good. Still, I am not a fan of the ratio of 11g protein to 14g sugar.

Luna Protein Bar – 200 Calories

Protein bar review - Luna Bar

Luna bars take the carbs and sugar down a little bit more to 26g carbs and 10g sugar. At what cost though? This bar only has 8g protein and 28 ingredients. If this is part of your daily snack routine, I swap it out for something a bit more comprehensive and less added ingredients.

Hemplete Protein Bar – 200 Calories 

Protein bar review - Hemplete Protein Bar

Superior taste and ingredients, I honestly don’t think there’s a better protein bar on the market. Hemplete protein bars also have 18g carbs with only 3g sugar! The peanut butter flavor has 10 ingredients total with stevia as the sweetener. It’s very rare that I find a bar that tastes so good, checks all my boxes ingredient wise and has low sugar. That’s why Hemplete nutrition protein bars are my new go-to for all snacking needs and even when I’m traveling.

Here’s a visual breakdown below if you want to see how Hemplete protein bars compare to its competitors.

Protein bar review - Hemplete vs. competitors

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18 Healthy Snack Ideas – Simple and Delicious http://meowmeix.com/healthy-snack-ideas/ http://meowmeix.com/healthy-snack-ideas/#respond Thu, 05 Oct 2017 22:07:56 +0000 http://meowmeix.com/?p=2713 Get creative with your snacks! All of these healthy snack ideas will leave you feeling satisfied without the taste of regret. I love having an arsenal of healthy snack ideas by my side and these will definitely not let you down. From low-carb options to paleo options to chocolate-y options to vegan options, I've got all of your taste buds and diet needs covered. Healthy Snack Ideas - for Your Sweet Tooth 1. Chocolate with Raspberries - 190 calories This combination will not let you down! Just combine 1 ...

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Get creative with your snacks! All of these healthy snack ideas will leave you feeling satisfied without the taste of regret. I love having an arsenal of healthy snack ideas by my side and these will definitely not let you down. From low-carb options to paleo options to chocolate-y options to vegan options, I’ve got all of your taste buds and diet needs covered.

Healthy Snack Ideas – for Your Sweet Tooth

1. Chocolate with Raspberries – 190 calories

Healthy Snack Ideas - Chocolate + Fruit

This combination will not let you down! Just combine 1 cup of raspberries + 20g dark chocolate and your taste buds will jump for joy.

2. Shakeology Shake – 150 calories

Healthy snack ideas - Shakeology

High in fiber, protein, and superfoods, this all-in-one Shake is a great grab-n-go option! Blend Shakeology up with water and ice and you’re good-to-go.

3. Kiwi Berries – 87 calories

healthy snack ideas - kiwi berries

(Paleo, gluten-free, vegan, vegetarian)

These cute berries do EXIST! What are kiwi berries? They are a perennial vine native to Japan, Korea, Northern China, and Russian Siberia. This vine produces a small fruit resembling the kiwifruit. At only 87 calories for 1/2 cup, this easy option makes for a great healthy snack idea at work or on-the-go.

4. Banana Peanut Butter Bites – 205 calories

Healthy snack ideas - peanut butter banana

(Gluten-free, vegan, vegetarian)

Can’t say no to the classic peanut butter banana combo! All you have to do is cut a medium banana into slices and add 3 teaspoons of peanut butter to the mix.

5. Multi Color Grapes – 147 calories

Healthy snack ideas - Grapes

(Paleo, gluten-free, vegan, vegetarian)

Frozen or fresh, grapes are a clean-foodies best friend. Snack happy with this colorful fruit, knowing that 1 1/2 cups are only 147 calories.

6. Celery + Almond Butter – 206 calories

Healthy snack ideas - Celery and Almond Butter

(Paleo, gluten-free, vegan, vegetarian)

I love a little crunch with my nut butters! Swap out the classic peanut butter for almond butter and you won’t be disappointed. 1 cup celery and 2 tbsp almond butter will add up to 206 calories depending on the brand.

7. Hemplete Nutrition Bars – 200 calories

Healthy snack ideas - Hemplete bar

(Gluten-free, vegan, vegetarian)

These Hemplete protein bars have quickly become my favorite on the market since they launched recently! With only 3g of sugar per bar, non-gmo and all the good ingredients, I’m totally hooked!

Healthy Snack Ideas – Savory and Salty

8. Olives + Bell Peppers – 120 calories

Healthy Snack Ideas: Olives + Bell Peppers

(Paleo, gluten-free, vegan, vegetarian)

Olives are a great snack! Add bell peppers to the mix and you’ve got yourself a low-calorie crunchy combination.

9. Hummus + Raw Veggies – 83 calories

Healthy Snack Ideas: Hummus & Veggies

(Gluten-free, vegan, vegetarian)

What’s there not to love about the classic hummus and veggie combo? Pictured above is 10 baby carrots, 1/2 cup cucumber with 2 tbsp hummus.

10. Avocado Ezekiel Toast – 241 calories

Healthy snack ideas - Ezekiel toast

(Gluten-free, vegan, vegetarian)

Whoever first decided that putting avocado on toast was a good idea, should be heavily rewarded. I love that you can get all the great taste of bread with Ezekiel toast, without all the added sugar or bleach. Top with a half an avocado and black pepper and you’ve got yourself a match made in heaven. This is definitely one of my favorite healthy snack ideas.

11. Cottage Cheese – 160 calories

Healthy snack ideas - cottage cheese

(Gluten-free, vegetarian)

Cottage cheese is a super easy snack to have by your side! I love to add Himalayan sea salt to my cottage cheese. Depending on the brand, 1/2 cup 4% cottage cheese should be around 160 calories. Also, this is a reminder that low-fat isn’t better and to go for the full-fat versions!

12. Pizza Rice Cake – 132 Calories

Healthy snack ideas - pizza rice cake

(Vegetarian)

Try this creative, healthy spin on pizza a try! Top a rice cake with 1/4 cup marinara sauce & 1 oz (2 tbsp) mozzarella cheese and heat in a pan or toaster oven. It takes a second to whip and your taste buds will thank you.

13. Eggs + Raw Bell Peppers – 188 calories

Healthy snack ideas - Egg Bell Peppers

(Paleo, gluten-free, vegetarian)

Medium boiled eggs are one of my go-to healthy snack ideas! Get yourself this egg cooker from Amazon and your eggs will come out perfect and easy-to-peel every time. This combo pictured above includes 2 mediume boiled eggs and bell peppers.

Healthy Snack Ideas – Low Carb

14. Smoked Wild Salmon + Cucumber – 248 calories

Healthy snack ideas - smoked salmon and cucumber

(Paleo, gluten-free)

Combine 4oz smoked salmon and 1/2 cup cucumbers and you’ve got yourself a super-filling snack! Full macros for this snack are 12g fat, 1.9g carbs, 30g protein.

15. Olives – 60 calories

Healthy snack ideas - olives

(Paleo, gluten-free, vegan, vegetarian)

Salty and delicious, olives are also a great grab-n-go snack. 9 green olive stuffed with red bell peppers are equal to 60 calories, 6g fat, 3g carbs, 0g protein.

16. String cheese – 160 calories

Healthy snack ideas - string cheese

(Vegetarian)

String cheese for the win! Two organic valley string cheeses are equal to 160 calories, 12g fat, 0g carbs, 14g protein.

17. Walnuts – 190 calories

Healthy snack ideas - walnuts

(Paleo, gluten-free, vegan, vegetarian)

You can never go wrong with a handful nuts! Full of brain fuel, 1/4 cup or 30g walnuts is equal to 190 calories, 18g fat, 4g carbs 2g fiber, 4g protein.

18. Almonds – 210 calories

Healthy snack ideas - almonds

Diamonds are a girl’s best friend – more like almonds are a fit girl’s best friend! Almonds are one of the most nutrient-dense nuts – rich in vitamin E, magnesium, protein, fiber, copper, and selenium, as well as potassium, calcium, phosphorous & iron. 35 g almonds are equal to 210 calories, 16g fat, 9g carbs 4g fiber, 9g protein.

Need more snack ideas? Check out these breakfast toast ideas for your morning snack!

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Best Meal Prep Containers And Tools for Success http://meowmeix.com/best-meal-prep-containers/ http://meowmeix.com/best-meal-prep-containers/#respond Fri, 01 Sep 2017 02:10:52 +0000 http://meowmeix.com/?p=2694 One of the keys to a successful meal prep is having the best meal prep containers by your side. From having the proper Tupperware to the right size mason jars to convenient cooler bags, I’m going to lay out everything you need to succeed in the kitchen and make sure you won’t be left hanging high and dry when you're ready to prep your food. Not only will this post leave you feeling confident and prepared for meal prepping but buying some of these food prep containers will also give you the extra motivation to ...

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One of the keys to a successful meal prep is having the best meal prep containers by your side. From having the proper Tupperware to the right size mason jars to convenient cooler bags, I’m going to lay out everything you need to succeed in the kitchen and make sure you won’t be left hanging high and dry when you’re ready to prep your food. Not only will this post leave you feeling confident and prepared for meal prepping but buying some of these food prep containers will also give you the extra motivation to get started or continue on your health & wellness journey!

Best Meal Prep Containers

Glass Containers, $21.96 for a pack of 3 

Best Meal Prep Containers - Glass Tupperware

I’m currently on a glass Tupperware kick! I love these single and double containers I’ve been buying from Amazon. The lids on these glass Tupperware containers also snap on snugly and you can buy a pack of 3 single compartment containers for $21.96 (Amazon prime too).

Pros of Glass Tupperware

  • Taste of food washes out easier than plastic containers
  • Less worry about different chemicals seeping from plastic (even if plastic is BPA free etc)
  • They’re a little sexier (Yes, I said that.)

Con of Glass Tupperware

  • A bit heavier than carrying a bunch of plastic containers around (Especially if you lug a ton of containers to and from work)

OXO Snap Container, $6.99 per container

 Best Meal Prep Containers - Oxo Snap Container

I’d definitely have to rank Oxo Snap Container as one of the best meal prep containers on the market. I actually love having a variety of containers on hand and these are one of my go-to’s. They’re of course BPA-free too!

Pros of OXO Snap Containers 

  • Lighter than carrying around glass containers

Cons of OXO Snap Containers

  • I do feel it’s harder to wash the taste of food out

ChefLand Meal Prep Containers, $12.25 for a pack of 1

Best Meal Prep Containers - Chefland Containers

These have definitely been on my list of best meal prep containers for a while. While I have been switching to more glass overall, these containers are definitely a light and easy option to mix in.

Pros of ChefLand Containers

  • One of the cheaper options
  • Lighter to carry around

Cons of ChefLand Containers 

  • Lids & containers break a little easier
  • Harder to wash the taste of food out

Mason Jars, $14.55 for a pack of two 32 oz || $6.99 for a pack of two 16oz

Best Meal Prep Containers - Mason Jar

Mason jars are definitely high ranking on my list of best meal prep containers. 32 oz mason jars are a must for salad jars! Why use a mason jar instead of Tupperware for a salad you ask? The way you layer the ingredients from wettest ingredients at the bottom to drier ingredients at the top prevents your salad items from getting soggy and keeps everything fresher. I’m seriously obsessed with this method. Here are sample salad jar ingredients from bottom to top (as pictured above):

When you’re ready to eat, just pour all the ingredients onto a plate!

16 oz mason jars are also key for food prep. I love using the 16 oz for my overnight oats.

Best Meal Prep Containers - 16 oz Mason Jar

Check out this vanilla peach overnight oats recipe on the Beachbody Blog if you need some ideas to get you started!

Best Meal Prep Bags

Six Pack Cooler Bag$69.99

Best Meal Prep Containers - Cooler Bag

When it comes to traveling with healthy food, this Six Pack cooler bag is one of the best meal prep bags on the market. I like how portable and convenient it is. I always get questions about what food you can take through security and I never have any trouble with solid foods! Just steer clear of liquids like soups etc. Pro tip: Make sure your ice packs are frozen so you won’t have a problem getting them through the TSA check.

Stasher Bag – $11.99

Best Meal Prep Bags - Stasher Bag

This silicone bag is not only better for the environment, but also better for your body too! Skip the plastic bags and store your snacks and veggies in a stasher bag instead.

Best Meal Prep Tools

Egg Cooker, $16.92

Best Meal Prep Tools - Egg Cooker

This egg cooker is life changing! Not only can you cook in bulk but the automatic timed machine has your eggs come out perfectly & easy-to-peel every time. You can choose between the soft, medium and hard boiled settings too.

Spiralizer, $29.99

Best Meal Prep Tools - Spiralizer

Get creative with your veggies and save on carbs! A spiralizer is the perfect tool to turn vegetables like zucchini or yellow squash into spiralized noodles. Need a combination idea? Check out this salad jar recipe with spiralized zucchini noodles.

Spices, Flavor God Single Spice $8.17

Best Meal Prep Tools - Spices

When it comes to saving time, I think pre-combined spices are a lifesaver! Flavor God offers so many different options to switch up the flavor without having to switch up much in the kitchen. Turmeric is also a go-to of mine because of its anti-inflammatory and cancer-fighting properties. I usually combine turmeric, garlic, cumin, and black pepper together.

Pressure Cooker Instant Pot, 3 Quart Size $69.99

Meal prep tools - Instant pot

Want to cook chicken really fast? This pot is a must! I just throw a whole chicken in, all the seasoning and veggies for soup and some water and you’re good to go. I literally set the timer to 25 minutes and the whole chicken gets cooked perfectly! I don’t tend to this pot as much in the summer but for the fall and winter season, it’s a go-to meal prep tool for me.

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Breakfast Toast 4 Ways http://meowmeix.com/breakfast-toast-healthy/ http://meowmeix.com/breakfast-toast-healthy/#respond Fri, 11 Aug 2017 01:04:27 +0000 http://meowmeix.com/?p=2676 Breakfast toast makes me happy! Here are some new healthy toast ideas to add to your nutrition arsenal. From sweet to savory, I've got your taste buds covered. Plus by incorporating fruit and other superfoods instead of sugary-jams and processed cheeses in my toast ideas, these are recipes your body will thank you for too! 4 Healthy Breakfast Toast Ideas The Classic Breakfast Toast Combo  Because who doesn't love the classic avocado and egg combination? This breakfast toast may be a classic but it's ...

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Breakfast toast makes me happy! Here are some new healthy toast ideas to add to your nutrition arsenal. From sweet to savory, I’ve got your taste buds covered. Plus by incorporating fruit and other superfoods instead of sugary-jams and processed cheeses in my toast ideas, these are recipes your body will thank you for too!

breakfast toast 4 ways

4 Healthy Breakfast Toast Ideas

The Classic Breakfast Toast Combo 

healthy breakfast toast ideas - avocado and egg combination

Because who doesn’t love the classic avocado and egg combination? This breakfast toast may be a classic but it’s never going out of all style. I sprinkled some Garlic Lover’s Flavor God on it to make the taste pop. Get all the gooey info below.

Ingredients: 
2 medium boiled eggs with Flavor God
1/2 a mashed avocado
Ezekiel toast

Calories: 401

Banana Butter Breakfast Toast Combo 

nut-butter

This combo is perfect for anyway with a sweet tooth! Banana, almond butter toast is one of my favorites and the chia seeds add another delicious element. Plus, chia seeds are loaded with fiber, protein, omega-3 fatty acids and other nutrients.

Ingredients: 
Half a banana
1/2 tbsp chia seeds
1 tbsp almond butter
Ezekiel toast

Calories: 256

PB&j inspired Breakfast Toast Combo 

pbj-ezekiel-toast

Try this healthy version of the classic peanut butter & jelly sandwich for a midday pick-me-up. Who needs sugar-packed jam when you can add fresh fruit instead? Most jams also have added-sugar so you can avoid the unnecessary sugar bomb when you go with berries instead!

Ingredients: 
1 tbsp peanut butter
1 cup strawberries
Ezekiel toast

Calories: 230 

Savory Combo Breakfast Toast Combo 

savory-combo

Beans on toast? Yes, it’s delicious, especially with a fresh fried egg on top. I also love that I’m getting an extra boost of protein from adding eggs and beans on my toast too.

Ingredients: 
1/4 cup refried beans
1 sunny side up egg with black Pepper
Ezekiel toast

Calories: 235 

Need more ideas? Check out this awesome American Flag toast recipe.

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3 Sample Meal Prep Diaries Full of Food Ideas http://meowmeix.com/3-sample-meal-prep-diaries-full-of-food-ideas/ http://meowmeix.com/3-sample-meal-prep-diaries-full-of-food-ideas/#comments Tue, 09 May 2017 18:35:00 +0000 http://meowmeix.com/?p=2668 Shifting lifestyles can be hard but I'm here to make it easy! This week I'm sharing with you guys 3 sample meal plans that will help you plan out the perfect day of food. Remember it's not about starving yourself - it's about feeding your body with nutritious foods that make you feel good from the inside out. The below food diaries showcase a variety of healthy carbs, leafy greens and the proper amount of protein for my body type and athletic performance. I store all of my meal preps in the fridge and they ...

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Shifting lifestyles can be hard but I’m here to make it easy! This week I’m sharing with you guys 3 sample meal plans that will help you plan out the perfect day of food. Remember it’s not about starving yourself – it’s about feeding your body with nutritious foods that make you feel good from the inside out.

The below food diaries showcase a variety of healthy carbs, leafy greens and the proper amount of protein for my body type and athletic performance. I store all of my meal preps in the fridge and they usually last me up to 5 days.

Food Diary 1

food-diary-1

Here’s a sample day of pretty much all my food. Sometime I’ll add in an extra protein shake like Beachbody Performance Chocolate Recover if I workout a little harder. Something things to consider when planning your meals:

1) Dairy – While I usually limit my dairy overall, some types are better for you than others. Look for raw unpasteurized products that aren’t stripped of minerals & nutrients. This can be hard to find; so, some other options include Greek yogurt and cottage cheese which will be easier for your body to digest since they have probiotics. Just remember to watch out for added sugars in Greek yogurt and cottage cheeses.

2) Leafy greens – I try to add leafy greens to at least two of my meals if not more, usually foods like kale, spinach, broccoli or broccoli sprouts. They’re packed with fiber, folic acid, vitamins & minerals and a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

3) Carbs – While carbohydrates have be pinned as the devil, it’s important to feed your body the right amount or it can go into starvation mode & hold on to fat even more. So unless you’re doing a Keto diet, make sure to plan the proper amount. I like to eat a heavier amount of carbs post-workout like with the protein pancakes & berries and fill the rest of the day with my carbs from veggies. Then, I have a popcorn party at night because it’s delicious & low cal.

Here’s the full breakdown of this food diary:

7:00am Pre-Workout: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Protein Pancakes
11:00am Snack 1 (not shown): Raw almonds (about 29 almonds or 200 calories worth)
1:00pm Lunch: 4oz ground turkey seasoned with Everything Spicy Flavorgod, cherry tomatoes, 1/2 a yellow bell pepper, and steamed broccoli
3:00pm Supper: Sautéed kale in 1 tsp of olive oil, steamed cauliflower, 4oz turmeric ground bison & sautéed purple cabbage
6:00pm Dinner: Chicken salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup mushrooms, 1/2 cup cucumbers, 4oz chicken + spinach & broccoli sprouts.
8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn (shown un-popped)

Below is my recipe for the protein pancakes in case you want to make them:

protein-pancake-recipe

Food Diary 2

Food-diary-2

Here’s another sample food diary of mine. As you can see, I’m totally hooked on the protein pancake recipe. Here are some highlights from these meals and foods you should consider adding to your meal prep routine:
1) Lion’s Mane (in my Four Sigmatic coffee) – Studies show this mushroom to be beneficial from improving cognitive function, decreasing anxiety & depression symptoms & increasing your ability to concentrate. I love having this coffee at work with a little bit of stevia. You can get this coffee from FourSigmatic.com and use my code MealPrepMaster for 10% off!  (Info Source)

2) Fermented foods like sauerkraut (in my dinner) – The process of making these fermented foods creates beneficial enzymes, b-vitamins, Omega-3 fatty acids and various strains of probiotics. Foods like kimchi and sauerkraut are probiotic rich and linked to better digestion & overall health. (Info source)

3) Artichokes (the hearts used in my snack) – Artichokes are packed with antioxidants and phytonutrients such as quercetin, ruin, gallic acid and cynarin. The high antioxidants indicate a powerful ability to fight oxidative stress in the body & ward off the growth of cancel cells. (Info Source)

Here’s the full breakdown of food diary 2:

7:00am Pre-Workout (not shown): Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Protein Pancakes + Four Sigmatic Mushroom Coffee 
11:00am Snack 1: Two hard boiled eggs, snap peas, artichokes and baby carrots
1:00pm Lunch: Turkey salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup sautéed purple cabbage, micro kale, 1/2 a yellow bell pepper, 4oz ground turkey and spinach
3:00pm Snack 2: Almonds
6:00pm Dinner: Turmeric ground bison, purple cabbage, sauerkraut and kale
8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn (shown un-popped)

Food Diary 3

food-diary-3

Here’s the third food diary of mine. As you can see, I swapped out protein pancakes for overnight oats. Here are some highlights from this day:

1) Cauliflower Rice – While there’s nothing wrong with rice, Cauliflower rice can save you calories and carbs for other meals like oatmeal or sweet potato. 1 cup of cauliflower rice = 33 calories & 5.3g carbs 2.6 g fiber VS. 1 cup white rice = 206 calories & 45g carbs 0.6g fiber. Plus Cauliflower is packed with vitamin C, also has vitamin K, vitamin B6, folate, choline+ more. All you have to do is blend/pulse Cauliflower to make it! (Info Source)

2) Sacha Inchi Seeds (Snack 1) – 1/4 cup Sacha Inchi Seeds has 170 calories 13g fat | 5g Carbs , 5g Fiber | 8g protein. The seeds are packed with omega 3, 6 & 9, alpha tocopherol, vitamin E, and carotenoids (Vitamin A). The omegas and healthy Fats are perfect brain fuel & help to fight off inflammation which reduce the risk of depression, fatigue, & memory issues. (Info Source)

3) Micro Kale (from Whole Foods) – A recent study shows that microgreens may have up to 4-6 times the nutrients of the mature plants. I love any excuse to get on more greens and these mini plants go well with a variety of meals. (Info Source)

Here’s the full breakdown of food diary 3:

7:00am Pre-Workout (not shown): Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Overnight oats with strawberries
11:00am Snack 1: Sacha Inchi Seeds
1:00pm Lunch: 4oz ground turkey, cilantro, yellow bell peppers, orange bell peppers, cherry tomatoes & obe lime.
3:00pm Supper: 4oz chicken, steamed green beans, micro kale and sautéed purple cabbage
6:00pm Dinner: Turmeric ground bison, purple cabbage, cauliflower rice and steam broccoli
8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn (shown un-popped)

 

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Sample 1800 Calorie Meal Plan (macros included) http://meowmeix.com/whats-are-macros-1800-calorie-meal-plan-example/ http://meowmeix.com/whats-are-macros-1800-calorie-meal-plan-example/#comments Sun, 12 Mar 2017 18:05:43 +0000 http://meowmeix.com/?p=2640 Reminder: not all calories are created equal. While you may need a calorie deficit or surplus to hit your goals, paying attention to the types of foods you eat and the types of foods that work with your body is just as important. Macronutrients are helpful in setting a ballpark idea of the types of foods you should be eating. Check out my sample meal plan below. Meal Plan for the 1,800 Calorie Bracket 7:00am Pre-Workout: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs 9:00am Meal 1 (post ...

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Reminder: not all calories are created equal. While you may need a calorie deficit or surplus to hit your goals, paying attention to the types of foods you eat and the types of foods that work with your body is just as important. Macronutrients are helpful in setting a ballpark idea of the types of foods you should be eating.

Check out my sample meal plan below.

Meal Plan for the 1,800 Calorie Bracket

4-day-meal-plan
7:00am Pre-Workout: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
9:00am Meal 1 (post workout): Overnight Oats: 1/2 cups oats, 1 scoop chocolate protein, water & 1/4 cup pomegranate seeds
11:00am Snack 1 (M/W): 3/4 cup greek yogurt w/ liquid stevia & cinnamon, almonds, sliced bell peppers and baby carrots
11:00am Snack 1 (T/Thur): 2 eggs, celery, baby carrots & 2 tbsp peanut butter
1:00pm Lunch (Mon/Wed): 4oz ground turkey, 1 cup bell peppers, 1/2 cup pico de gillo & 1/2 cup white rice
1:00pm Lunch (Tue/Thur): 4oz turmeric ground bison, 1 cup purple cabbage, cherry tomatoes, green bell peppers & 1/2 cup white rice
3:00pm Snack 2: 3 cups popped popcorn
6:00pm Dinner: Turkey salad jar: balsamic vinegar, 1 cup cherry tomatoes, 1/2 cup bell peppers, 4 oz ground turkey, 1/4 cup onions, + spinach
8:00pm Snack 3: 1 cup cottage cheese

Sample Macro Breakdown

macro-breakdown-sample

Here’s an example day for me.

My total calories for the day are 1,779. I train hard and this is about what I need to maintain my weight!

If I’m interested in losing weight, I’d drop my calories by about 200 and decrease my carbs a bit. Currently, I am 5’6″, 138 pounds and about 18% body fat.

Grocery List for the 1,800 Calorie Meal Plan

grocery-layout

There’s more food above than you’ll find in the meal plan. I’ll eat some of it on Friday and the rest will hold me over for the weekend!

Below are my groceries for the week based on this meal plan.

Protein:
half dozen eggs
8 oz. ground bison
24 oz. ground turkey
cottage cheese
Beachbody Performance Recover
Vega Performance protein

Fruit:
1 container pomegranate seeds

Vegetables:
2 cartons cherry tomatoes
1 bag purple cabbage
3-4 yellow bell peppers
2 red bell peppers
3 orange bell peppers
1 green bell pepper
1 bag celery
1 bag baby carrots
cilantro
1 bag spinach
1 white onion (or 1 bag chopped white onion)

Dry, Carbs and Canned Goods:
1 bag ancient grain oatmeal (Trader Joe’s brand)
white rice

Pantry:
cooking spray
balsamic vinegar
olive oil
popcorn
tumeric
peanut butter
MCT oil (for my coffee)

Meal Prep Containers:
black chefland containers
16 oz mason jars (for oats)
24 -32 oz mason jars (for salads)

Seasonings:
Flavorgod

Pre-workout:
Beachbody Performance Pre-Workout

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