Lemon Pepper Chicken

Meal prep Monday’s usually consist of plain dried up chicken, broccoli and brown rice right? Because it’s simple easy and quick! But it doesn’t have to be like that and chances are the more boring than your meal prep is the more likely you are to trash it and eat something else while you’re at work.

Lemon Pepper chicken only takes a few more steps and makes such a difference!

What you’ll need:

  • Sprig of fresh rosemary
  • Six chicken breasts (skinless)
  • 2 lemons
  • Lemon Pepper seasoning
  • Capers (optional)

1. Preheat oven to 400 degrees and grease a baking sheet or large casserole dish.

2. Lightly spray olive oil on the dish and add chicken. Lightly season with lemon Pepper and turn over and season again.

3. Thickly slice lemons and add to the top of each chicken piece. Squeeze any extra lemon on top.

4. I LOVE capers so I also added 1 tablespoon to the top

5. Add the fresh rosemary and bake with foil for 20-30min depending until cooked. Spoon the lemon juice in the dish every 10 min while cooking. Time will vary depending on the size of the chicken pieces.

I served this with oven roasted asparagus and tricolored quinoa.


Meats2U Meatloaf Mealprep – FTDI

Sundays in my house are for mealprep! I’ve written a ton of posts on the tips and tricks of mealprepping 101 (see here) but I am going to try and share more recipes now!  This one is super easy and perfect if you don’t feel like doing a lot of work.

(FTDI is just a term from The Camp Transformation Center saying the ingredients are okay to eat on the meal plan)

My meal preps always are broken down into 3 main groups Protein, Carbs, and Veggies.

  • Protein: Meats2u  2 packs 16oz Garlic Herb Ground Poultry
  • Carbs: Next 3 days no carbs (carb cycling)
  • Veggies: Spinach,Riced Broccoli, Brussel sprouts

FTDI NOTES: This could be considered just a protein serving the way it is. To be a “meal” you must add a FTDI carb such as rice or  quinoa.

What You Will Need:


Ingredients Meatloaf:

2pc/16oz Garlic Herb Ground Poultry (thawed)
1/2 pack spinach chopped
1 tomato diced
1/4 c Parsley
Favorite Meats2u or other seasonings
Nonstick Spray ( I use Trader Joe’s Olive Oil)
8.5 x 11 baking dish

Veggie portion:
32 oz Brussels sprouts halved
Nonstick Spray ( I use Trader Joe’s Olive Oil)



  1. Preheat oven to 400 degrees.
  2. In a bowl combine meat, spinach, tomato, and parsley.
  3. Lightly spray pan and spread mixture into the dish evenly
  4. Bake for 30-35 min until cookedFTDI NOTE: This makes 8 servings for women and 4 for men (20lb FTDI portions). Go by the meat portion you cook with and divide the loaf accordingly.
    While the meatloaf is in the oven:
  5. Half the Brussels sprouts and spread evenly onto a baking sheet lined with foil and season.
  6. Bake your Brussels spouts at 400 degrees for 15 min and broil at the end to crisp up 3 min
  7. Add to your mealprep! FTDI note: FTDI veggies are unlimited and do not need to be weighed out

Containers are from IKEA (I do not like to re-heat plastic)

Power Breakfast: Hot Quinoa Bowl

Breakfast is my favorite meal of the day, and its usually the one we all have the least amount of time to prep for. Before my lifestyle change I used to get my coffee and breakfast at Starbucks but the $ and high fat breakfast sandwiches caught up to me!

13331149_10208440416041197_4728384698736172682_nI recently got my hands on the Julie Morris cookbook that not only shows you how to incorporate superfoods, it  also helps you understand them which is why I am in love with this book! the first part of the book is dedicated to technique, nutritional breakdown, and overall understanding of superfoods! You can find here on Navitas Naturals Website!


The first recipe I cooked was the Hot Quinoa Bowl in which I discovered what “quinoa flakes”. This is a game changer for me!Like the concept of rolled oats, they are
flattened/rolled quinoa. They cook extremely
fast and taste great, I wish I would have
found them sooner! I stopped by my local Sprouts
Market and picked up some Ancient Harvest Quinoa
Flakes (you can find where to by locally here).

What you will need:


Mix for Cereal:

1 c unsweetened hemp or almond milk
1/2 c quinoa flakes
pink Himalayan salt

Optional Topping ideas:
Cacao Nibs – I use Navtias Naturals 
Maca Powder – Navitas Naturals
Berries/ fruit of your choice – I used raspberries and blueberries
Flax seeds
Chia Seeds- Navitas Naturals
Dried goji berries – Navtias Naturals


  1.  In a medium saucepan, heat your milk to a boil
  2. add the quinoa flakes, turn of heat immediately and stir to mix. Le it rest for 2 min to finish cooking. Add your salt and cinnamon if desired!
  3. serve with your toppings of choice ( I used  blueberries, raspberries, cacao nibs, and Maca powder)


Screen Shot 2016-05-31 at 11.43.29 PMMACA Benefits:

“The maca root was prized throughout the
Inca empire for its adaptogenic-like qualities
that enable it to nourish and balance the body’s delicate endocrine system, and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function by helping to balance hormones”

Cacao Nibs Benefits:

Screen Shot 2016-05-31 at 11.43.29 PM

One of nature’s richest dietary sources of magnesium, cacao nibs are also an excellent source of iron and dietary fiber. You’ll feel really great about eating cacao nibs, due to the alkaloids theobromine, phenylethylamine and anandamine, which boost your mood and can make you feel like you’re in love!


Disclaimer/ Source: Navitas naturals.com – these are a healthy food, not a miracle drug. These statements herein have not been reviewed by the FDA. Navitas Naturals products are not intended to treat, diagnose, cure or prevent any disease.

MEAL PREP: The Basic Survival Guide

MEAL PREP! Seems like everyone is doing it right? Well thats because it saves you money, its healthier than eating out, and helps you be more in control of you fitness plan.

Yes might say “well I don’t have time for meal prep”. Trust me when I say once you get the hang of it its quick and you will wonder why you didn’t start prepping sooner.

Average cost of 1 meal at a “heathy” restaurant is around $10.50 and if you multiply that by the number of times you eat out in a week its easily around $130! Depending on the meat and veggies I get, meal prepping from me brings my cost down to around 75$ a week.


The Grocery Store Visit:


Step 1: MAKE A LIST- Always make a list of what you want before you visit and how many meals you will need to purchase for.
Step2: SHOP-

  • Veggies– Meal (broccoli, asparagus, spinach, brussel sprouts, etc.)
    *Tip: start with only 1-2 veggies
  • Other Produce– these will be what helps add flavor(shallots, onion, garlic,                                                                parsley, basil etc.)
  • Meat– Think lean and healthy ( ground turkey, chicken, tilapia, tuna, and salmon (in moderation)
    • I am really picky about my meats and I order from Meats2U who cuts down to meat prep work for you plus their meats taste amazing and are cost effective! 
  • Carb- Complex and NO white ( brown rice, quinoa, oats, sweet potato/yams)
  • Accessories and other:
    • Seasonings – make sure you have plenty of variety and low in sodium!
    • Favor God Seasonings are on my Wish List compare.jpg
    • Foil – this will minimize cleanup 200%
    • Spray olive oil
    • Baking sheets, pans, and utensils
    • Tupperware- INVEST! You need to have 1 container per meal you are prepping. I would recommend starting off with ones without the dividers to allow more versatility. Make sure to get quality and microwave/dishwasher safe! Here are some of my favorites:
      prep containers.jpg

      Amazon Containers


      Six Pack Bags Meal Prep Containers


IKEA: I use these the most and phased out most of my plastic containers because I do not like to reheat plastic! 

Time to Prep:

  • Preheat oven for meat
  • Season you meats and place on a lightly oiled pan covered in foil (leave enough to wrap around meat to keep moist.
  • While the meat is cooking wash start to boil water for rice or quinoa
  • Veggies:
    1. Roasting : Wash your veggies, cut and place in foil to be put in oven
    2. Sauté: tiny bit of oil and toss your veggies in seasoning
    3. Microwave bags- the easiest route
  • the last 10-15 min of your meat cooking in oven, add your veggie
  • While every thing is finishing cooking/cooling down, get out your containers.
  • Fill containers
    1. Portion your meats  ( I weigh mine and Im currently eating 4oz)
    2. Measure out out carbs
    3. Add veggies -lots of them!11327991_396191560573018_2057006048_n



This part it took me a while to figure out what to use. The best containers I have found are the 6 Pack Bags  which I posted about  before.

The ice packs stay cool all day long, have so many compartments, and are durable! I own two of them right now and I love them!!

The pink one is the Innovator 300 and hold 4 water bottles, 3 meals plus an extra Tupperware container the Black one is the Innovator Mini which is smaller and holds 3 smaller meals and 2 water bottles.  They both come with 3 containers plus a vitamin pack container!

I like these because I am in sales andI do not have an office to put food in the fridge so I need to keep my meals cool while in the car. Plus whenever I travel i can bring all my food more the weekend.

Still looking for more? Check out this video from Buff Bunny ( I LOVE her!)

Eating Healthy on the Go: Work / Travel

I am an in-field sales rep  for work which means I don’t work out of an office unless you count my car! So with no fridge while your at work its easy to just go out and eat but oh man will that break the bank and is likely lead to some less-than healthy choices most of the time. Same goes for when you are traveling. So what can you do?

Step 1: Plan and Meal Prep (blog post to come)

Step2: Get yourself a KILLER lunchbox that will stay cold during your shift. My bag choice is the 6 Pack Fitness Innovator 300 .This can fit more than 3 meals, 4 water bottles, snacks, sports nutrition products and supplements. It also Comes with 2 Gel Packs, 3 – 24 oz. Snap Lid containers, 1 large sports nutrition container and ergonomic shoulder strap.

Their website has a ton of different sizes and styles depending on your needs. The best part…it stays cold for 8+ hours!! I have a smaller bag on my wish-list for when I don’t need to pack for a whole days worth of food so fingers crossed I will be getting that soon!

What other brands how you tried? I’d love to hear!

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6 Pack Fitness Innovator 300 in Pink