Balance Between Healthy Food, Fitness and Wine
Protein Pumpkin Spice Oatmeal Serves 2 Ingredients: 1 cup rolled oats 1/2 cup pureed pumpkin 1 1/2 cups water 1/2 cup unsweetened almond milk (or your milk of choice) 1/4 cup vanilla protein powder 1 tsp pumpkin pie spice 2 tablespoons maple syrup 1/4 cup …
I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to …
Ingredients:
1 tablespoon extra-virgin olive oil
1 small onion, diced
2 leek bulbs (white part), thinly sliced
8 ounces sliced mushrooms
6 ounce bag baby spinach
2 garlic cloves, minced
6 links or 4 patties chicken or turkey sausage, browned and chopped
12 eggs
¾ cup cottage cheese
Salt/pepper to taste
Directions:
1. Preheat oven to 350 degrees.
2. Heat olive oil in large pan. Add onion, leeks, sliced mushrooms and garlic. Sauté for 10-12 mins until soft. Add the baby spinach and sauté for another minute. Add all sautéed vegetables to the bottom of a 9 x 13 inch baking pan. Sprinkle with salt and pepper to taste.
3. Brown turkey sausage, chop and add to the top of the vegetables in the baking pan.
4. In a large bowl, beat eggs and then add cottage cheese. Sprinkle with salt and pepper. Pour egg mixture over vegetables and sausage.
5. Bake in oven for 30 minutes (or until eggs are set).
6. Slice breakfast casserole into 6 pieces. Serve and enjoy!
Recipe Notes:
Additional ingredients: Serve with micro-greens on top, avocado on the side or with a fruit salad
No sausage: Use bacon instead
Want some spice: Add red pepper chili flakes
Leftovers: Refrigerate in an airtight container for up to three days.
Happy Valentine’s Day! ❤️ Today I have a protein packed healthy sweet treat or snack for you. Who doesn’t love chocolate 🍫 & strawberries 🍓? And what makes this recipe even better… enjoy with a yummy glass of Rosé wine! Hope your day is filled …
Happy February! I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week …
I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to make grocery shopping a breeze. All of the meals in the plan focus on protein, fiber and healthy fats and are carefully crafted to keep you full, satisfied, and your body in fat burning mode. All of these recipes are *actually* delicious, comforting, and family-approved. This meal plan is for Monday through Friday so there’s room over the weekend to have leftovers or go out to eat.
This week’s meal plan includes the following recipes:
Chocolate Almond Butter Crunch Smoothie
Mixed Berry Protein Overnight Oats
Spinach & Feta Scrambled Eggs
Burrito Bowl Mason Jar
Tuna Salad Lettuce Wraps
Turkey Stir Fry
Air Fryer Sesame Salmon, Broccoli & Rice
Mediterranean Chicken Salad
As always, I am available to create a personalized meal plan for you based on macros, your favorite foods and how often you want to cook each week. Just fill out my free 15 minute consultation form and we can determine what your individual macros should look like each week taking all of the guesswork out of exactly what you should be eating for you and your goals.
Enter your info below to download this FREE Weekly Meal Plan.
(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)
Welcome to 2024! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week meal plan with all of you for FREE. I get asked daily about recipes, meal plans, advice on nutrition and …
Welcome to 2022! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week week meal plan for all of you for FREE! I get asked daily about recipes, meal plans and advice on …
Serves 4
Ingredients:
1 cup raspberries
2 apples (chopped)
1/4 cup cinnamon (divided)
2 tablespoons coconut oil
1/2 cup cashews (chopped)
1/2 cup almonds (chopped)
1/3 cup almond Flour
2 tablespoons maple Syrup
2 tablespoons mint Leaves (optional)
Directions:
1. Preheat the oven to 350ºF. Add the raspberries and apple to a small baking dish.
2. Mix half of the cinnamon into the raspberries and apples and top with coconut oil.
3. In a small bowl add the cashews, almonds, almond flour, maple syrup and the remaining cinnamon. Mix together until evenly combined. Add this crumble over the raspberries and apples and place in the oven.
4. Bake for 25 to 30 minutes or until golden brown. Remove from the oven and cool slightly.
5. Once cooled, top with mint leaves, if using. Divide evenly between bowls and enjoy!
Glowing Green Smoothie Bowl Ingredients: 1 cup unsweetened almond milk 1 cup ice 1 scoop Vanilla Shakeology 1 cup raw spinach ¼ large banana cut into thick slices 1 medium kiwi peeled, cut into thick slices 2 Tbsp. unsweetened shredded coconut Directions: Place almond …
Banana Berry Smoothie Bowl Ingredients: 1 cup unsweetened almond milk 1 scoop Strawberry Shakeology ¼ large banana cut into thick slices ¼ cup fresh or frozen blackberries ¼ cup fresh or frozen blueberries 1 cup ice 2 Tbsp. sliced raw almonds 1 tsp. chia seeds …