Balance Between Healthy Food, Fitness and Wine
Asian Air-Fryer Salmon Bites, Broccoli & Rice Bowls Serves 2 Ingredients: 12 ounces wild king salmon, skin removed and cut into large cubes 2 tablespoons coconut aminos, tamari or soy sauce 1 tablespoon raw honey 2 teaspoons white rice vinegar 1 teaspoon toasted sesame oil …
Butternut Squash Risotto with Crispy Prosciutto Serves 8 Ingredients: 8 cups vegetable broth, low sodium 2 tablespoons extra virgin olive oil 1 yellow onion, diced 4 cups butternut squash, peeled, seeds removed, cubed 3 cloves of garlic, minced 1 teaspoon sea salt, divided 2 cups …
Hello, Spring!
It has been a long cold and wet winter so let’s lighten things up now that spring is here with these five spring salads. Enjoy for lunch, dinner or create as meal prep.
This FREE 5 Bright Spring Salads Recipes Ebook contains the following recipes:
Asparagus, Cucumber & Feta Salad with Balsamic Vinaigrette
Sun Dried Tomato & Feta Potato Salad
Mediterranean Farro Salad with Salmon
Grilled Chicken & Chickpea Kale Salad
Chicken & Bacon Ranch Salad
Enter your info below to download this recipe ebook.
(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)
Happy March and happy daylight savings time! Once it stays lighter outside, I love prepping dinner ahead of time and/or keeping the recipes nice and easy so I can spend more time outside in the sunshine. Below is a download link for 5 weeknight Paleo …
Slow Cooker Chicken Stew Serves 6 Ingredients: 1 ½ lbs. boneless, skinless chicken thighs 1 tablespoon extra-virgin olive oil Salt/pepper (to sprinkle on chicken) 1 large onion, diced 3 large carrots, sliced into ½ inch chunks 2 celery stalks, chopped 3-4 garlic cloves, minced 1 …
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 Protein Overnight Oats
Cucumber, Mango & Banana Smoothie
Breakfast Protein Bowl
Tuna Salad Lettuce Wraps
Peanut Lime Chicken Mason Jar Salad
Sausage & White Bean Soup
Chicken, Broccoli & Cashew Stir Fry
One Pan Salmon, Edamame & Broccoli
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!)
Apple Quinoa Salad with Roasted Chicken Serves 4 Ingredients: 1 teaspoon toasted sesame oil 1 tablespoon extra-virgin olive oil 2 teaspoons smoked paprika Sprinkle sea salt & black pepper 1 lb. chicken breasts ½ cup quinoa 4 cups favorite mixed greens: little gems, mixed greens, …
Creamy Roasted Beef Tenderloin & Mushroom Gnocchi Serves 4 Ingredients: 1 lb potato gnocchi 2 tablespoons extra virgin olive oil, divided 1.5 lb. beef tenderloin 1 medium yellow onion, chopped 4 cups cremini mushrooms, thinly sliced 2 cloves garlic, minced 1 ½ tablespoons arrowroot powder …
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 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:
Blueberry Banana Protein Smoothie
Egg, Feta & Avocado Breakfast Tacos
Overnight Vanilla Protein Oats
“Lunch-Box”: Turkey Wraps with Almonds, Cucumbers & Blueberries
One-Pan Teriyaki Chicken
Italian Chicken & Rice Meal Prep Bowl
Mushroom & Beef Chickpea Pasta
Air-Fryer Teriyaki Salmon with Broccoli & Jasmine Rice
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!)
Deluxe Portobello Mushroom Pizzas Serves 4 Ingredients: 1 tablespoon extra virgin olive oil 1 small sweet onion, diced ½ lb Italian sausage (chicken or pork) 2 garlic cloves, minced 2 cups cherry tomatoes 1 1/2 tablespoons balsamic vinegar 2 cups baby spinach Small can of …
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 …
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 what to eat. I thought what better way than to offer this recipe ebook for all of you.
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.
My first weekly plan for a healthy January Kickstart includes the following recipes:
Vanilla Blueberry Protein Smoothie
Creamy Vanilla Blueberry Protein Oatmeal
Avocado, Radish & Microgreens Toast
Chicken Caesar Mason Jar Salad
Hot Honey Chicken Bowls
Chermoula Steak Tacos
Slow Cooker White Chicken Chili
Glazed Salmon with Broccolini
Enter your info to download this FREE Weekly Meal Plan to kickstart your nutrition this year.
(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)