Easy and Delicious Weekly Meal Prep!

Hey everyone! I hope you all had a lovely week! I know I did, and that was in part to having this delicious meal prep to enjoy every day when I got home! As you might remember from last week’s post, things have been a bit stressful here. Having our meals taken care of is one less thing that I have to worry about. That I got to try 2 new recipes this week that both turned out AMAZING just makes things even better.

Enjoy!

Get your week started right with this healthy and delicious quick meal prep!

 

snacks-salads-food-prepNothing really new about our snacks and my salads. I am really loving these new-ish snacks right now, though I might look at adding to them soon! For right now, I’m just sticking to these Quinoa Omelette Bites and No-Crust Pizza Bites. And these salads are quickly becoming my new favorite! I think I’ve almost gotten them just the way I like them, so keep tuned for an upcoming recipe post 🙂

The real excitement this week is the main dishes. Draz asked for more Skinny Chicken Enchiladas, so those got added to the list. But with all the change-ups happening, I thought I would have some fun and try a couple new recipes. Both of these are really quick and easy to make, which makes them even more perfect for meal prep!

food-prep-main-dishes

First up, Slow Cooker Chicken Curry. This was so easy to toss into the slow cooker and go about the rest of my prep. I cooked it for about 6 hours and then just shredded the chicken instead of cutting it up. It worked perfectly! This curry even got Draz’s approval, which doesn’t happen often! He likes curry but is more particular about it than I am. This one is being added to our “make again” list!

healthy-easy-food-prep

The other new dish of the week was Healthy Baked Chicken Italian Sausage and Peppers. Now, while I enjoyed the curry a lot, this one was my favorite this week! SO tasty! I used 2 packages of Sweet Italian Chicken Sausage that had 4 links each, and roughly 4-5 bell peppers. This ended up being put on 2 sheet pans, which worked out perfect. I love how simple, yet flavorful this dish is and we will definitely be having this one again soon!

For both of the new dishes, Draz had his with brown rice and I had mine with riced cauliflower. I’m really loving that frozen riced cauliflower I mentioned in last week’s post. I can honestly say I will probably be having this one a few times a week for the foreseeable future!

Here is the macros breakdown for this week!

weekly-meal-prep

Want to try this delicious meal prep yourself? Get your grocery list for the main dishes here!

Have you tried any new dishes lately that you have just loved? I would love to hear about it, so please leave a comment below!

 

Self-belief: How to Combat Negative Thinking

This week I want to welcome back Jo from Fallen Angel Fitness! If you missed her Finding Fitness interview from a couple of weeks ago, make sure to check it out! Negative thinking is something I have fought with for a long time, so I’m especially excited for Jo to share her thoughts on it.

Enjoy!

Jo from Fallen Angel Fitness shares her thoughts and expertise on how to use self-belief to combat negative thoughts and to achieve our goals!

The mind is extremely powerful and self-talk can often influence the decisions we make. Ever heard the saying “If you tell yourself something often enough you’ll believe it”?  There’s real truth in this.

Let me give an example from my weight training.

Beating the bar

When I was attempting a Personal Record (PR) on my squat some weeks ago, all I could think about was the weight on the bar even though it was just a few lbs heavier than what I’d lifted before.

The more I thought about it the more the doubts started creeping in. I told myself I was probably going to miss the lift and the more I thought this the more anxious I became. The weight ended up becoming the biggest thing in my mind as opposed to what I could do to make sure I made the lift!

To combat my preoccupation with the weight I found a way of distracting my mind. It has taken me some months to recognise that this works!

combat-negative-thinking

What I do is run through the mental ‘cues’ for each lift in my head. My mental cues for squat are that my knees need to go out at the bottom and I then explode on the way back up. I repeat these cues (e.g., “Knees out, explode up”) over and over in my head just before I attempt the lift.

This technique means there’s no room for me to worry about the weight or for doubt to set in.

What I’ve learnt through this process is that “It’s not necessarily the weight you’re lifting but the way you’re mentally approaching it that matters”.

Ways to deal with negative self-talk

I’m going to apply my weight lifting ‘mantra’ above to other areas of fitness. In fact, you could apply this to any goal that you’re trying to work on or problem you’re experiencing.

It’s not necessarily about [the goal/problem], but the way you’re approaching [the goal/problem] that matters.

‘The goal’ could be anything, for example, losing/gaining weight, or going to the gym more often. The main point is that negative thinking is one of the surest ways of derailing your goals.

Right at the beginning I mentioned the phrase “If you tell yourself something often enough you’ll believe it”, well use that principle to start telling yourself that you can achieve what you set out to do!

combat-negative-thinking

I’m sure we all experience negative self-talk and doubts. That’s okay. The problem isn’t so much that you have the thoughts in the first place, it’s how you deal with them that matters.

Here are some ideas for how to combat negative self-talk. Everyone is different so not all of these methods may work for you, but that’s alright. If you find one that works then stick with it!

  1. Focus on the solution rather than the problem. So, you might want to lose weight but your thoughts tend to be things like “I’m fat and useless, I’ll always be like this”. Turn this around and start thinking “I know I’m XXlbs overweight, but if I follow my diet and exercise plan then the weight will steadily come off”.  This was what I did with my squats. Instead of thinking about the heavy weight, I focused on how I was going to lift it!

 

  1. Ask yourself “What would my best friend say?”Us humans have a nasty habit of being way harder on ourselves than we need to be. Imagine having a conversation with your best friend or someone you trust. What would they say in response to your negative self-talk? I bet it’s not nearly as harsh as they way you talk to yourself!

 

  1. Accept your flaws. This doesn’t mean you don’t have to do anything about the problem you’re concerned about, but be realistic because and accept that no one is perfect. We’re all a work in progress and whilst you might not reach your goals overnight, you will get there with perseverance and dedication. There are no quick fixes!

 

  1. Use your experience.Think about a time in your life that was particularly difficult. How did you deal with what was happening? What was good about how you dealt with it? What could you do differently next time? Every experience is a chance to learn; take your learning and apply this to new problems/situations.

 

  1. Distract yourself. Sometimes we just need to distract ourselves to stop the mind from wandering onto negative things. Often when we have time on our hands this is an opportunity to think…a little too much! Distract yourself with doing other activities…perhaps you have some errands to run, chores to do, or go out and see some friends. Do whatever works to help take your mind off the negative self-talk.

 

Ultimately, you are in control

Remember, you are more than capable of achieving what you want to do. The mind is a powerful thing and can affect how you go about working through problems. It can also influence whether or not you actually tackle your problems in the first place.

But you should also remember that you are in control of your mind; it’s your mind after all, and only you can change the thoughts you’re thinking.

self-belief

Rather than focusing on the problem, think about the ways in which you can work through it. Set your mind to what needs to be done and plan how you will achieve your goal. If you experience any negative self-talk then try the techniques above and send those thoughts packing!

I hope this post has been useful. Please feel free to contact me if you have any questions!

Sara here: Jo, thank you so much for sharing this wonderful post with us! Everyone, I definitely encourage you to go check out Jo’s blog and her social media. She is so inspiring!

finding-fitness-jo-fallen-angel-fitnessJo is a trainee psychologist from the UK who likes to lift heavy weights and is training for her first powerlifting meet. Her blog merges her love of iron and her interest in the human mind by relating elements of psychology to different areas of fitness in order to help readers get the most out of their fitness journeys.
You can find more from Jo on her blog, Instagram, Facebook, Twitter, and YouTube!

Meet Your Fitness Goals with this High Protein Meal Prep!

Hey everyone! I am so excited to share this week’s meal prep with you! This week’s meal prep was all about the healthy comfort food and it couldn’t have come at a better time. While it didn’t start out this way, the week ended up being a surprising and stressful one. I was very happy to have these filling high protein meals to enjoy when I got home each day!

Get ready for your week with this delicious high protein meal prep! Perfect for hitting your fitness goals and enjoying some comfort food at the same time!

So why was this week surprising and stressful? Well….it was decided rather unexpectedly that I will be going to part-time at my regular job. And while I have been hoping to make the move to part-time by the end of the year, I was not planning on it happening quite so soon. Or with such little notice. I did have the option to remain full-time, but it would have required a major schedule shift that neither Draz or myself thought was the best option.

I’m actually pretty excited about it and what it could mean for both my blog and for my jewelry business! But change is stressful, so this week wasn’t the easiest. And it’s week’s like this that make me so glad I do meal prep. I know I say this regularly, but it really did make all the difference this week! I didn’t sleep the best most days from the stress and things were pretty busy around here working to figure things out. So not having to think or worry about what we were going to eat any given day was a relief. Add in that all three main dishes this week were very comfort-foody and, well, it just helped things out a lot!

Enjoy!

mason-jar-salad-food-prep-snacks

Our snacks this week were pretty basic. Neither Draz or I needed protein balls, so all I had to make up was the other snacks. I tried something a little different with the No-Crust Pizza Bites this week. Instead of 3 slices of Canadian bacon per muffin tin, I cut it down to 2. I think this worked a lot better to make the bites “sink” into the tin while they were cooking and made them hold together much better. I will definitely be doing it that way in the future!

weekly-healthy-food-prep

You might be wondering why my grapes containers have no cheese haha. Well, I have been using the Baybel individual wheels instead and I really like them! It’s a nice change up from the other cheeses I’ve used in the past. Other than that, I made more Quinoa Omelette Bites, Cheeseburger Inspired Salads, and more Freezer Breakfast Burritos!

2 sizes freezer breakfast sausage burritos
Freezer Breakfast Burritos
Print Recipe
These breakfast burritos are a staple in our home! Tasty and filling, they are our favorite breakfast. Pair with some healthy homemade cinnamon bread and cottage cheese and you have a breakfast that will start your day off right!
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
2 sizes freezer breakfast sausage burritos
Freezer Breakfast Burritos
Print Recipe
These breakfast burritos are a staple in our home! Tasty and filling, they are our favorite breakfast. Pair with some healthy homemade cinnamon bread and cottage cheese and you have a breakfast that will start your day off right!
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
Ingredients
Servings: burritos
Instructions
  1. Brown sausage over med-high heat in a large skillet. When sausage is almost cooked through, add bell pepper and onions. Saute until tender. While sausage is cooking, beat eggs and any desired seasonings together.
  2. Once sausage and veggie mixture is cooked, add egg mixture. Cook, stirring regularly, until eggs are almost set. Add cheese and salsa; cook 2-3 minutes or until cheese is melted and eggs fully set. Remove from heat and allow to cool, 10-15 minutes.
    freezer sausage breakfast burrito filling mixture
  3. Once mixture is cooled, spoon into tortillas and fold into a burrito. Wrap in cling wrap (my preference) or aluminum foil.
    2 sizes freezer breakfast sausage burritos
Recipe Notes

Our burritos have two sizes. Mine have 1/3 c filling wrapped in a FlatOut wrap. Draz's have 2/3 c. filling wrapped in a larger (burrito-size) white tortilla. This recipe usually makes 30 burritos in total, 15 of each size. If you are just making the smaller burritos, it should make roughly 54 burritos.

To Heat: Remove from freezer and allow to thaw overnight. Heat in microwave 1.5-2 minutes, flipping once. (You can heat straight from the freezer, but I find it's harder to heat evenly that way)

Share this Recipe

food-prep-main-dishes

For our main dishes this week, we had Jambalaya, Skinny Chicken Enchiladas and Healthy One-Pan Baked “Smothered” Chicken! I love all of these so much I don’t even know if I can say I had a favorite this week! The jambalaya is adapted from a family recipe and has been one of my comfort foods for a long time. And I love this healthier version of it I’ve been making for the past year or so!

Jambalaya
Print Recipe
This is one of the first recipes I learned to cook and one of my favorites still!
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Jambalaya
Print Recipe
This is one of the first recipes I learned to cook and one of my favorites still!
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Ingredients
Servings: people
Instructions
  1. Heat oil in a stockpot over medium heat. Cook sausage 5 min; remove from pan. Add chicken, cayenne pepper, and 1 tbsp Emeril's to pan and cook 5 min; remove from pan.
  2. Add onions, bell peppers, remaining Emeril's and garlic powder to the pan and cook 8 min or until vegetable are softened, stirring regularly. Add rice and cook 3 min, stirring frequently.
  3. Return sausage and chicken to the pot. Add stock and bay leaf. Increase heat to med-high and bring to a boil. Cover and reduce heat to low. Cook 25 min; remove from heat. Let stand, covered, for 10 min. Remove bay leaf and stir in green onions to serve.
Share this Recipe

skinny-chicken-enchiladas

For the Enchiladas, I made a couple small changes:

  • I didn’t measure out the chicken, but it was roughly 1.25 lbs. I didn’t change any of the rest of the chicken mixture. It ended up being 11 enchiladas, with 1/3 cup filling in each.
  • For my enchiladas, I used Light FlatOut wraps instead of tortillas. They worked great! For Draz’s I used regular flour tortillas.

one-dish-healthy-baked-chicken-veggies

For the Smothered Chicken, I didn’t change anything to the recipe itself. However, I did make an exciting change to how I served it! Draz’s portions were with brown rice, but mine were with a delicious cauliflower rice! Now, I know, I’ve made cauliflower rice on here before. And that is the new thing….I didn’t make it! I ended up impulse buying some frozen prepared Bird’s Eye Riced Cauliflower with Roasted Garlic and I am so glad I did!

Guys, this stuff is delicious! I have struggled with making cauliflower rice for months now. I would make it and be pretty disappointed with it each time. It was fine…it just wasn’t working for me as a rice substitute. But this?! This totally works for me! I can honestly say I don’t even noticed the difference. While I usually am all about making things fresh, this is definitely going to be the exception for me!

Here is this week’s macros breakdown!

healthy-food-prep-if-it-fits-your-macros

Want to make this week’s meal prep for yourself? Get your downloadable grocery list here!

That’s it for this week! What have you tried recently that surprised you, like the frozen riced cauliflower did me? What is your favorite healthy comfort food? I would love to hear your thoughts, so please leave a comment below!

 

1 1/2 Years, 101 Things: My Day Zero Project Update!

I can’t believe I’m over halfway done with my first Day Zero project! 101 Things in 1001 Days is just as hard as it sounds haha!

If you are pretty new to the blog, you can check out my first post about this project here to get a better idea of what I’m talking about! There have been a lot of changes since I started this project, both with my life and just with myself. It’s really interesting to see where my focus was a year and a half ago and what has shifted in that focus now!

This project has also taught me a lot about goal setting. It’s so easy to get distracted and take your focus off of your goals, whether they are big or small ones. This happened a lot with this project! It’s really going to be a push for me to finish up most of it in the next year. And a few of them are just not going to get done at all! But I’m pretty excited to see what I can get done. One year left!

101 Things in 1,001 Days

Start Date: October 6, 2015

End Date: July 3, 2018

  1. Get $2000 in Emergency Savings – In progress
  2. Take a day trip to a state park I’ve never been to – In progress! I will be going to one at the end of my trip to Las Vegas in July 2017
  3. Complete Kayla Itsines BBG1 – Started 10/12/15 Finished 1/17/16 (Check out my progress through the guide on these posts: Month 1, Month 2, Complete!)

    by David Smith at ShutterSmith Photography
    by David Smith at ShutterSmith Photography
  4. Complete Kayla Itsines BBG2
  5. Take a trip to another state (for at least 3 days) – In progress – I will be in Las Vegas for a week!
  6. Attend a BBG Meet-up – Done! Attended first ever Iowa meet-up in Iowa City August 20, 2016. I do hope to attend an out-of-state one at some point though!Push your comfort zone, try new things and meet new people!
  7. Start my business- Done! Launched my Etsy store June 27, 2016shop-header
  8. Blog 5 days a week for a month
  9. Take a weekend trip with Mom
  10. Meditate daily for a month
  11. Complete a 365-day photo project
  12. Take a cooking class
  13. Take a metal-working class
  14. Upgrade my camera – Done! I love my camera so much!
  15. Take a photography class
  16. Run a 5K
  17. Attend a blogging conference or workshop – Done! Go Blog Social in Des Moines, IA Sept 9-10, 2016Pushing my comfort zone by going to my first blogging conference!
  18. Go to a jazz festival
  19. Make a piece of wood furniture
  20. Complete a pull-up – In progress
  21. Do 30 consecutive full push ups – In progressfitness-journey-30s
  22. Learn to can vegetables
  23. See a ballet
  24. See an opera
  25. Write a recipe ebook -In progress Started 10/13/15
  26. Have a picnic
  27. Learn to sew
  28. Finish 5 crochet projects
  29. Go to an art museum
  30. Attend the local crochet & knitting group
  31. Learn Japanese to a conversational level
  32. Take a pottery class
  33. Go zip-lining
  34. Bake a birthday cake
  35. Get dressed up for a special dinner
  36. Go to the Omaha Zoo
  37. Get a massage – Done! Nov 2016 and it was wonderful.
  38. Take a ballroom dancing class
  39. Go rock climbing
  40. Take a yoga class – Done! I actually take one almost every week now.
  41. Create a gallery wall – Done! Finished Early Dec 2015
  42. Read a book of poetry
  43. Wear a two-piece swimsuit
  44. Go to a drive-in movie
  45. Bake a pie from scratch
  46. Make a new friend – Done. I’ve been making a few new friends lately 🙂
  47. Find and buy the perfect LBD
  48. Find and buy the perfect shoes to go with the LBD
  49. Complete a coloring book -In progress. Started early Jan 2016
  50. Learn basic HTML
  51. Wear a skirt or dress every day for a week
  52. Have fresh flowers in the house every week for a month
  53. Have a date night once a month for six months
  54. Learn how to make sushi
  55. Do something special for my 30th birthday – Done! Girls Night Out to see “Chicago” and get dinner all dressed up!
  56. Build a snowman
  57. Wear nothing black for one week
  58. Meet an online friend in person – Done! 
  59. Save $10 for each task completed – In progress
  60. Volunteer for Habitat for Humanity
  61. “Re-learn” how to ride a bike – Done! Got my bike from an awesome coworker June 11, 2016. I have since ridden many times, included a 30-mile ride!

    101-things-1001-days
    20 mile bike ride!
  62. See 2 stage productions – In progress – “Chicago” Feb 25, 2017
  63. Visit Hindu Temple and Cultural Center
  64. Pick 10 books by unknown (to me) authors and read them – Done!
    1. “Eat Pray Love” by Elizabeth Gilbert
    2. “Essentialism” by Greg McKeown
    3. “Show Your Work!” by Austin Kleon
    4. “A Game of Thrones” by George R.R. Martin
    5. “Why Not Me?” by Mindy Kaling
    6. “The Girl on the Train” by Paula Hawkins
    7. “The Year of Magical Thinking” by Joan Didion
    8. “10% Happier” by Dan Harris
    9. “Ghost” by Fred Burton
    10. “Gone Girl” by Gillian Flynn
  65. Go to a personal clothing stylist
  66. Do a handstand – In progress
  67. Send in a card to PostSecret
  68. Do henna on someone else
  69. Refinish deck
  70. Build pergola
  71. Take parents out for a nice dinner
  72. Do yoga outside in a public place
  73. Go ice skating
  74. Go to a local town festival
  75. Plant and maintain a raised garden for one summer
  76. Plant a fall garden
  77. Visit two friends from college
  78. Make a meal entirely from the garden
  79. Learn to play the guitar
  80. Take another bellydance class
  81. Do an outdoor photo-a-month project: Ada Hayden -In progress Started 10/13/15. Lost photos in hard drive crash in Sept 2016. Restarting Jan 2017!

    101-things-in-1001-days
    One of my favorites that I was able to recover
  82. Go to a poetry reading/event
  83. Write a letter to my college mentor
  84. Go on the Boone Scenic Valley Railroad
  85. Go minigolfing
  86. Make a healthy pizza from scratch
  87. Go canoeing or kayaking
  88. Find a daytime job – In progress – I am actually going down to part-time at my regular job on overnights in two weeks!
  89. Go to an arts festival – In progress – planned for May 20, 2017
  90. Go to a crafts fair – Done! April 1, 2017
  91. Attend a holiday service with my parents
  92. Attend a religious service of a religion I’m unfamiliar with
  93. Run a charity race
  94. Donate any clothes I don’t use anymore – In progress. Many bags of clothing donated, a few thrown out! (Not sure how to tell when I’m done with this one)
  95. Go to a big fireworks show
  96. Declutter and organize basement – In progress. Many bags of trash gone, a carload of items donated! (Not sure how to tell when I’m done with this one either!)
  97. Go to hot balloon festival
  98. Take a floral arrangement workshop
  99. Read 100 new-to-me books- In progress – Get my book list here!
  100. Make treats for everyone at work for no reason
  101. Go to 2 cultural festivals
  • Complete: 14
  • In progress: 16

So that’s it! My progress so far! Not as much as I would like it to be, but I’ve at least gotten some done and some very close! I will probably actually start doing 3 month updates on here instead of 6 months for this last year, to up my accountability.

Have you ever done a project like this? What would be something on your own 101 Things project? I would love to hear your thoughts, so please leave a comment below!

Prepare for your Week with this Healthy Stir-fry Meal Prep

Hey guys! Are you as ready for spring as I am? I know that technically it’s already spring, but it sure hasn’t felt like it! I think that the “missing spring”  thing definitely influenced this week’s meal prep. Stir-fry, for me, always makes me think of veggies and spring-time goodness. The funny thing is, I didn’t actually even realize that all 3 dishes were stir-fry until I sat down to write this! So I guess that tells you how observant I was this past week haha!

This week’s meal prep dishes were pretty delicious regardless. Like last week, this week was kinda split into “food for Draz” and “food for me.” But that’s ok! Sometimes it just works out that way.

Enjoy!

Get your week started right with this healthy and budget friendly meal prep! If you love stir-fry, then this one is definitely for you!

This week had a full snack prep, as both of us needed protein balls and I’m still on my newer snack obsession. I am loving the No-Crust Pizza Bites and the Quinoa Omelette Bites still. They are just perfect for my second snack of the day. Of course, Draz needs his Cookie Dough Protein Balls as well 🙂

healthy-weekly-food-prep

I’m still making these Cinnamon Vanilla Protein Bites for myself and loving them! I don’t know if I mentioned it last time, but I did have the issue of them being a bit on the dry side when I first made them. Did you try them and have that issue to? Anyways, I figured out a solution guys! Just add a splash of unsweetened plain almond milk to the mix! It works great and they were much easier to form into balls.

weekly-food-prep-snacks

For our main dishes this week, I made two of our favorites for Draz and a new recipe for me! For Draz, I made the Thai Peanut Chicken Pasta and Cabbage Sauteed with Chicken. Both of these are so good, though Draz’s favorite will probably always be the Thai Peanut Chicken Pasta. I did forget that I usually double that one, so we did end up a little short on food later on throughout the week.

healthy-food-prep

For me, I made this Sweet and Sour *Tofu Peppers Broccoli. Now, the original recipe calls for chickpeas, but I was trying to lower the carbs, so I decided to try cooking with tofu for the first time! Because of this being my first time cooking with tofu, I’m not sure if that is what caused my overall reaction to this dish….which is kinda “eh”? It wasn’t bad, but I don’t know that I would make it again in it’s current form. I also cut the sugar in the sauce in half, but honestly I liked the sauce, do I don’t think that was the problem. I might try making this dish again with chickpeas and see how I like it then!

As always, here is this week’s macros breakdown!

healthy-weekly-meal-prep

Want to try this meal prep yourself? Get your grocery list with all the main dish ingredients here:

That’s it for this week! Have you tried cooking with tofu before? Any tips for a newbie? I would love to hear your thoughts, so please leave a comment below!

Finding Fitness: Jo at Fallen Angel Fitness

Hey everyone! I am so excited to bring you this month’s edition of “Finding Fitness”! Today I’m introducing you to Jo from Fallen Angel Fitness. If you follow me over on Instagram, you know that I’ve been getting pretty into weightlifting the past few months. So my interview with Jo was even more exciting for me with her passion for lifting!

Whether you are just getting started on your fitness journey or have been at it for years, I think she has a lot of insight to share, so I will let her get to it. Enjoy!

Whether you are just getting started on your fitness journey or have been at it for years, my interview with Jo is sure to have some insights for you!

Background: Can you tell me a little bit about yourself?

My name is Jo, I’m 37 years old, from England, and I live with my husband Alan, my cat Charlie and my terrier-cross Cookie.
I’m really new to the world of blogging. I have a few social media pages and also upload videos to a Youtube channel each week, but decided to start my blog in December 2016 because I wanted a place where I could merge my love of fitness with my passion for writing.
Aside from my interests in fitness, I’m a trainee psychologist in my final two years of training. I believe that psychology has a huge role to play in fitness and I try and bring aspects of this into my blog posts where possible. I’m also a qualified counsellor and I enjoy being able to make connections with people and help them explore their stories at a deeper level.

How did your fitness journey start? What motivated the change? Along with that, what has kept you interested?

 
I haven’t always been interested in fitness. Far from it! In my mid-20s I didn’t take great care of my body at all. I smoked, drank a lot of alcohol and didn’t eat particularly well. In around 2005, me and a few friends decided to start training for a 5k to raise money for a breast cancer charity as we all felt we could do with getting fitter. I’d never done any running before and started off with only being able to run 30 seconds at a time. A few months later I was able to run 5k non-stop. It was a huge achievement and I felt such freedom from being able to just put on some running shoes and get out there.
finding-fitness-jo-fallen-angel-fitness

What has been your biggest challenge in your fitness journey and how have you dealt with it?

Body image has been an issue for me since my 20s, and although it’s not so much of a problem nowadays it can still play on my mind from time to time. As part of my powerlifting training I am currently ‘bulking’, or eating in a calorie surplus, in order to help build strength. This means that I am not as lean as I would perhaps like. There are some days where I can feel a bit self-conscious about it, and I think that’s mainly because we’re surrounded by so many messages about how we ‘should’ look. But, when I see how much stronger I’m getting in each training session and I keep hitting PRs (personal records) in my lifts this helps to reinforce that bulking is helping me right now, and that it won’t be forever.

Have you had any setbacks since starting your fitness journey? If so, how did you deal with them?

A few years ago I strained my IT Band whilst training for a marathon. Despite taking a few months off to allow it to heal, it was never really the same and so I had to find other ways to keep fit. I got into doing fitness DVDs and in mid-2015 I came across a DVD which focused on weight training. I loved the feeling of getting stronger and that’s what spurred me onto continuing with lifting weights.
 

What achievement are you the most proud of?

I am a much different person to who I was about 10 years ago. I’ve been through personal difficulties and done a lot of work on myself to be where I am today. I have a lot more faith in myself and my abilities, and I actually like myself now! It’s been hard work but it has been worth it to come through the other side and start enjoying life and doing the things I love. I should say, that despite the difficult experiences I’ve had I wouldn’t be where I am without them and so I am grateful for having been through them.
 
 

Outside of the physical, what have been some significant changes brought on by your fitness journey?

The biggest change outside of the physical has been my increase in confidence. Getting physically stronger has been a huge boost to the way I feel about myself and how I look. Weight training has helped me to become more disciplined in other areas of my life. I used to put off doing things I was worried about, but now I am more likely to tackle them head-on rather than avoiding them. I’m not the most patient person in the world and lifting weights has also helped me to become much more patient because my strength is going to take time to build and so the work that I put in now is going to pay dividends when it comes to me competing.
 
 

What are you working towards now? What are your goals and dreams, fitness-wise?

I’m currently training for my first powerlifting meet in May 2017. I’m loathe to call myself a powerlifter until I have done my first meet! I have no doubt that I will enjoy the experience so I’d like to compete in further meets afterwards. Perhaps I’m dreaming too big at this stage (is there such a thing?!) but I would eventually like to move from a novice category of lifting to a more ‘professional’ category. Of course that means getting stronger, which I fully intend on becoming!
 
 

What does a typical training week look like?

I train five days a week and have the weekends as my rest days. On Mondays I do front squats and deadlifts, Tuesdays is decline bench press, Wednesdays is an active recovery day which consists of light weights to keep working the muscles but not fatigue them. Thursdays are back squats and Fridays is flat bench press. I have an online coach and he sends me the weights and reps that he wants me to do for each exercise. The weights and reps vary each week as sometimes he’ll want me to do heavier weights and lower reps, and other days I’ll lift lighter weights with higher reps. He will adjust as we go along, depending on how I get on with the different weights. It certainly seems to be working as I’m gradually increasing what I can lift!
I also try to do one 15-20 minute HIIT session each week for heart health. Because I’m training for strength my coach wants me to keep cardio to a minimum, which is fine, but I do like the feeling I get from doing HIIT and feel my heart racing!
finding-fitness-jo-fallen-angel-fitness

What does an average day of eating look like for you? 

In each of my meals I try to get a good balance of proteins, carbohydrates, and fats. I tend to eat the same things for breakfast and lunch but vary things for dinner. I’m a creature of habit and routine just feels easier for me! I rarely get bored with the same foods.
For breakfast I have oats which are cooked in water with egg whites. I then mix in chocolate protein powder and peanut butter. It probably sounds horrible but it’s actually very nice, honest!
Lunch doesn’t tend to be a big meal as I save most of my calories for later in the day. I normally have some rice cakes with tuna or chicken and also some boiled eggs as protein helps me to feel fuller for longer.
For dinner it’s usually chicken or fish with mixed vegetables and rice, but I vary the sauces so that it doesn’t get boring. I also have a meal a few hours before going to bed which is usually another (smaller) portion of oats with protein powder and peanut butter.
I do have a few squares of dark chocolates most days, and whilst it’s nice to be able to do that I try to stick to nutrient-dense foods as much as possible.
 
 

Do you take any supplements? If so, could you tell us a little about what ones and why? If not, why not?

I use protein powder with my oats at breakfast time, just because there are only so many egg whites and chicken breast I can eat in a day! The protein powder makes it easier for me to hit my protein requirements, but I aim to get the majority of my protein from whole foods.
I also take Creatine Monohydrate. Creatine is a natural substance found in our own bodies, mostly in the muscles, and is said to be one of the best supplements when it comes to building strength and/or muscle. Creatine helps me get a better ‘pump’ when lifting weights and also enables me to push that bit harder when the weights get tough.
I also take an Omega 3 capsule each day for heart and joint health. I do try and get a decent amount of oliy fish but it can be expensive so the capsules help with that. Also, I take a multivitamin in case I’m not getting all the micronutrients I need from my food, and a specific joint health supplement as I want to help preserve my joints and be able to lift for as long as possible.
 
 

What is your favorite exercise? Your least favorite?

My favorite lift is the deadlift. There is something very empowering about being able to lift a dead weight off of the floor! My least favorite is wide-stance squats. They help to build the hips, but they are just so awkward and I’m glad to get them done!
 
 

What do you do if you find your motivation lacking?

I’ve so far not found my motivation to lift to be a problem. However, there are often times when my motivation to get out of bed (in order to lift) can be low! I don’t have a magic formula in these instances, I just tell myself to get out of bed and get ready. To be honest, once I am out of bed and changed then I am ready to go, but leaving a cosy bed can sometimes be hard especially in the cold dark winter months!
 
 

How do you balance fitness with work/life/social/etc? How do you “find the time” to workout? 

I get up at 5am on my training days. I have to train in the morning because I know that when I get home from work all I want to do is sit on the sofa and relax! Finding the time for fitness isn’t so much an issue, but there can be times where blogging and updating my social media can take a lot of time. Whilst I enjoy it, I want to make sure I have a balance between that and spending time with my family. On Sundays my husband and I tend to go on a long walk with Cookie, out in the countryside. This gives us some down-time from everything and the space to just be out in nature and enjoy what’s around us.
 

What are your top 3 tips for someone just starting their fitness journey?

1. Do your research – Whatever area of fitness you want to get into, look on Google for websites which may prove useful. I did this and found lots of great information about things such as the equipment I needed to buy and the sort of lifting programs which would be best suited to me.
2. Find other people who are interested in the same thing – I joined some forums and got chatting to other people. This really helped to motivate me to pursue what I wanted to do, and the other forum members were also able to give me great advice based on their experiences.
3. Don’t worry about what other people may think – I’ve had some unkind comments from so-called friends about me choosing to lift weights and it’s sad when people don’t appear to support your efforts to do something positive. There will always be people who don’t necessarily agree with, or support, your fitness journey. Don’t let those people deter you from what you are passionate about – surround yourself with like-minded people and go for it!
 

Anything else you want to share?

I’m a huge believer that women shouldn’t be afraid to lift heavy weights. There are so many myths out there, for example, that women will get bulky if they lift heavy. That’s just not true as we’re not physiologically able to get bulky due to our low levels of testosterone. Lifting weights can have many physical benefits, such as increasing bone density and minimizing the risks of osteoporosis later in life, and it’s certainly increased my self-confidence. Even if women don’t want to lift as their main source of fitness, I believe that incorporating some lifting into their fitness routine will bring them huge benefits.

 

Sara here again: Jo, thank you so much for joining me today and sharing your insights!
Guys, you should definitely go check out Jo and all that she does. She inspires me all the time and I’m sure she will do the same for you!

 

finding-fitness-jo-fallen-angel-fitnessJo is a trainee psychologist from the UK who likes to lift heavy weights and is training for her first powerlifting meet. Her blog merges her love of iron and her interest in the human mind by relating elements of psychology to different areas of fitness in order to help readers get the most out of their fitness journeys.
You can find more from Jo on her blog, Instagram, Facebook, Twitter, and YouTube!

Use This Budget-Friendly Meal Prep to Make Your Week Easier!

If you have been around the blog for very long, you know that I love meal prep. There are some weeks though, that really highlight just how much of a difference meal prep makes in my life. This week was definitely one of those weeks. I started off the week super focused on getting ready for my first craft market of the “season” and stayed pretty focused on that the majority of the week. (Along with the blog, I also sell handmade jewelry here) Combine that with a couple projects I was working on for the blog and I was staying up way later than I should be. I had no mental energy left to think about what I was going to eat.

And this is where meal prep really becomes so helpful! The thought was taken completely out of the equation. Even when I was exhausted and distracted, I knew that we had healthy food in the fridge ready to eat. I even had some food that could count as one of my “comfort foods,” so that was one more thing to help me feel a little better and de-stress.

All this to say, you can really make meal prep work for you! Those weeks when life just gets insane don’t have to be quite so stressful, because at least one major area of your life is already handled. Because let’s face it, cooking and food can take up a pretty large chunk of our day, especially if we want to eat healthy, homemade meals.

On that note, enjoy this week’s meal prep!

This budget-friendly meal prep is the perfect way to get you set up for the coming week!

snacks-mason-jar-salads

For snacks, I’m still seriously loving these No Crust Pizza Bites and Quinoa Omelette Bites. I can’t get enough of them and the are a lovely change-up from the snacks I was eating for a long time. I also switched back to the Cheeseburger Salads because, well…they are delicious! While I might be switching this up more often, I don’t think this is going to change much any time soon. This salad is so good, filling and still fits well within my macros.

For our main dishes this week, there was really a split between food for me and food for Draz, more so than normal. This is another example of how meal prep can work for you! Other than breakfast, we ate very different food all week this week with no day-to-day extra work. And while I didn’t really realize it at the time, all of our main dishes this week were vegetarian! Which is pretty rare for us and was a nice change of pace.

food-prep-budget-friendly

My dinner dish for the week: Chickpea and Sweet Potato Curry with Cauliflower Rice. You guys…I think I finally got this whole cauliflower rice thing down! Check out this guide from Minimalist Baker for the method I used. Also learned this week..sometimes shocking things happen in the kitchen. Things like your blade in your trusty food processor suddenly breaking in half while making cauliflower rice. Thankfully, I had just started making it, so I only had to throw out a little bit. And I had another type of blade, so I was still able to make it 🙂 But it was definitely startling!

healthy-weekly-meal-prep

Back to this curry. This is seriously delicious. I have made this recipe before, but never with sweet potato. When I realized that I wanted to make this dish for this week, I also realized that I had some sweet potato left over from a previous meal prep. Perfect! I wasn’t entirely sure how well the sweet potato would work with the flavors of the dish, but I was worrying for nothing. It turned out wonderful!

healthy-food-prep

As for Draz’s food for the week, I made Skinny Lasagna Rolls and Homemade Lentil Soup. I can say, without any surprise, that the lasagna was his favorite of the week. The soup was tasty, but those lasagna rolls are just SO good! If you haven’t tried them yet, you definitely should. Not only are they tasty and macros friendly, but they are pretty easy to make too!

Here is the macros breakdown for the week:

If-it-fits-your-macros

Want to make this for your own meal prep? Get the full main dish grocery list here!

That’s it for this week! Any kitchen mishaps that you have had to deal with lately? Or tried out any recipes with a new ingredient? I would love to hear your thoughts, so please leave a comment below!

Get Healthy With This Macros-Friendly Meal Prep

Hey everyone! I’ve been pretty excited to share this week’s meal prep with you! For the first time in quite a while, I’ve done some major changes to my snacks and I think you are going to love these new recipes!

Enjoy!

Get your week started off right with this healthy meal prep!

For this week’s snacks, I actually decided to switch things up a bit! I’ve been tracking macros for a few months now and hitting my daily protein is hard. Especially if I don’t want to go over on carbs or fat! So I’ve been searching a TON for new snacks and these are a few that I found! (Isn’t Pinterest the best?)

healthy-food-prep

These No-Crust Pizza Bites are so tasty! I couldn’t get them to “sink” into the muffin tins as much as I would have liked, but I think that might just need some practice. But tasty-wise? They are SO good! Definitely going to be making these ones again.

Another new snack of the week are these Quinoa Omelette Bites. Guys…these are so good. Seriously. Super easy to make, macros-friendly and worked perfectly as my second snack of the day! Plus they are just as good cold too, which works great for me at when I’m at work.

healthy-food-prep-high-protein-snacks

Now for the last new snack of the week! I’m honestly not surprised at all to love these Cinnamon Vanilla Protein Bites. They aren’t the first ones I’ve tried from Cotter Crunch and they are always delicious! I can’t wait to make them again, especially after I get some vanilla protein powder.

For the salads and the rest of the snacks, things were pretty standard. I decided to switch back to my normal Buffalo Chicken salads for this week, plus Draz’s favorite protein balls and, as always, my grapes with cheese!

food-prep-macros-friendly

For the main dishes this week, I went with two of our recent favorites and one new one! Draz requested both the Low Carb Sausage and Peppers Mock Lasagna and the Low Carb Deconstructed Pizza Casserole. Yes, he actually asked me to make something! Usually I just decide and he eats whatever I make haha. Both of these are delicious and so easy to put together, so I was happy to make them!

healthy-food-prep-macros-friendly

Our new dish for the week was this Bacon and Cheese Crockpot Quiche. Now, I love pretty much everything breakfast-related, so this was an easy decision! Plus it’s in the slowcooker, which makes it even better! Now, I know the picture doesn’t look the best. This was my first time baking turkey bacon and well….I overdid it a bit, but it still tasted pretty good. Lesson learned for next time – bake for a lot less time!

Other than sightly overdone bacon, this dish turned out wonderful. I will definitely be making this one again! I will say, I will probably split it into 6 servings next time instead of 8. The servings were a little on the small side for us.

healthy-meal-prep-macros-friendly

I also made up a bunch of our breakfast burritos and ended up making some extra with the leftover bacon. I don’t think it will be part of our normal ones, but was a nice switch-up!

Tracking macros? Here is the breakdown for this week!

healthy-meal-prep

Want to make this week’s main dishes for yourself? Get your free downloadable grocery list here!

What are your favorite high protein snacks? I’m still looking for new ones and would love to hear yours, so please leave a comment below!

5 Simple Health Tips For All Of Us

Hey everyone! I am so happy to be welcoming back Allison from Waking Up Thirty! In case you missed it, you should definitely go read my interview with her from a couple weeks ago!

Today, she is sharing with us her 5 simple health tips. Enjoy!

Allison-Waking-Up-Thirty

Over the past few years I have been on a roundabout health journey. I went from being the healthiest in my life to probably being the sickest I have ever been.

During my last pregnancy I was diagnosed with hypothyroidism and I had to reevaluate myself and look at my fitness in a whole new light. I had to start from the inside out and make myself strong again mentally as well as physically. Even though there were many things I had to change, I want to share a few things that any of us can do to better our health no matter the obstacles we are facing. These are five core concepts I try to put in place and evaluate any time I think I need a little boost in my routine or if I am feeling a little “off.” Most of the time I just need to readjust one of these things and I immediately start feeling better. Best of all – none of these things are going to cost you any money or require you to have any crazy equipment or knowledge beyond what we probably already know as adult humans.

Here are Five Simple Health Tips

1.) Sleep.

I am sorry to all you new parents out there that aren’t getting your regular sleep – I feel you. Someday you will have the chance to catch up on your sleep, but for now just power through it. For everyone else – go to bed. Go to bed at a reasonable hour each night for one week and see what happens. Try getting in bed by 930pm and seeing if you can fall asleep by 10pm. Even if you have to read a dictionary, if they still exist, try to get the shuteye you need. If you can get a solid amount of rest in before midnight, you are benefitting your body by hitting REM (Rapid Eye Movement sleep – Google it) earlier than usual, you will wake up more refreshed. If you have to wake up super early, go to bed even earlier than 9:30pm. The important thing is to get a solid sleep. Some of us only need seven hours, some of us need up to  nine. You have to do what works the best for your body and two weeks of concentrating on your sleep pattern is going to give you a general idea of how much sleep your body truly needs.

Getting an adequate amount of sleep can improve so many different parts of your body and mind including your cognitive function, your mood, the strain on your adrenal gland and thyroid gland, it also may even improve inflammation and aid in weight-loss. Wowza.

sleep-healthy-lifestyle-allison-waking-up-thirty
2.) Drink water.

Duh. I know, if you hear one more person tell you that you need more water. you might flip your lid, but there are a multitude of reasons why we need to get our water intake up. Our bodies are roughly 55% water… or they should be. All of our internal organs need water in order to operate properly. Our biggest outer organ, or skin, also needs water so it can regenerate and “glow.” When we optimize our water levels we allow our bodies to run smoothly and not overwork themselves. What are some of the immediate benefits of drinking water? Well, aside from not being thirsty, you can notice increased energy levels, less head and body aches and your muscles can even operate more efficiently! Yes! Your muscles can work better and this can prevent injury and muscle spasms or tightness. If your current health goals are to lost a few pounds, drinking more water should be at the top of your priority list. The average adult male needs about 3 litres (12 cups) of water per day and the average adult female needs 2 litres (9.3 cups) of water per day in order to optimize their bodily fluid levels. This amount can change slightly based on several variables such as individual activity level or even the climate, but starting with a solid 2 to 3 litres of water per day is a great base point.

3.) Go outside.

I worked at a desk job in a dark little office for almost a decade. There were weeks that I didn’t leave my building and I worked well into the evenings. The only time I saw the light of day was to run and grab my coffee or lunch, or to and from my car. It wasn’t until I started an outdoor running/jogging/hiking program that I noticed my general mood improved drastically. I slept so much better on the nights that I had spent time outside that day. I had actual colour in my cheeks (even with using sunscreen) and I had a bigger sense of wholeness in my health routine. The impact of spending time outdoors was so much more a mental benefit than a physical benefit. I truly believe mental health and physical health go hand in hand together.

Spending time outdoors seems like such a no brainer, but it is something we overlook doing. This is an age where we spend hours and hours being lost in the interwebs, but we can’t seem to get 15 minutes outside of our four walls. Making it a daily habit to get outside can be immensely beneficial for yourself. Vitamin D is also amazing… just sayin’.
get-outdoors

4.) Write in a journal or make a daily gratitude list.

“Ahhh, here it is,” you say. “Here comes the work.”

Whenever someone hears the word JOURNAL, they automatically have flashbacks to grade four when their teachers made them do a daily log and they had to rack their brains for something interesting to say. Or they imagine a soft, leather bound book with empty pages that sits in box or drawer somewhere in their own homes – probably given to them by a caring family member, but never used.

A journal does not have to be anything more than a couple of written lines of how you felt at the end of that day. Alternatively, you could wake up each morning and write out three to five things that you are grateful for in your life and set your day off right.

Why would this type of thing be included in a health and wellness tip post? Here is your answer: When we focus on the positive aspects of our lives, we tend to radiate more positivity in other areas. We start focusing on the good. When we write down our feelings or what has transpired throughout the day, we are able to go back later and see how or why we may have been feeling the way we were in that moment. Personal reflection is a stepping point for anyone who wants to better themselves in any aspect of their life.

journal-daily-gratitude-list

5.) Meditate.

Annnd here is where I go off the deep end, right? Wrong. So wrong. A meditation practice is not some sort of new age, funky, hipster-trend. There are ancient Indian records of meditation practices as far back as 1500 BCE and also records of other types of meditation from Taoist China that date in the 6th and 5th centuries BCE. The idea that total relaxation of the mind and spirit (whether you are religious or not) can be beneficial is nothing new – yet so many of us think it is hog wash and unfounded. Here’s the thing, there is actual scientific evidence that  there are benefits to practicing meditation: such as the increase of immune function, reduction of inflammation, decrease in anxiety & stress, and so on and so on. But, why the need to read medical journals or textbooks when you could do a little science experiment of your own and just try meditating for 10 minutes per day for a week. There are so many apps and resources on the web where you can find guided meditations to get you through your first sessions. You may be surprised at the results it gives you.

Whatever health and wellness journey you are on, I hope you are able to find a path for yourself. Even if you have to trudge through it on your own there are so many ways we can lift ourselves up during the process. Be smart. Love yourself throughout the trek and you will see the benefit a little self love and tenderness can give you.

love-yourself-allison-waking-up-thirty

Allison, thank you so much for joining us today on the blog! I love these tips so much and am personally planning on adding in more meditation to my routine!

Which one of these 5 tips are you going to work on improving? Do you have another simple health tip you would like to share? I would love to hear your thoughts, so please leave a comment below!

Finding-FitnessAllison lives on the East Coast of Canada and brings Bootcamp style classes to rural areas in her community.
She used to work a sedentary job in television production, but has found her passion in helping others achieve their physical fitness goals and is also hoping to offer mindfulness classes in the future.
Her blog titled “Waking up Thirty” is a look into the mind of a 30-some-year-old who is trying to figure out her purpose after having some major life changes. Her posts are relatable to anyone who is finding themselves wondering why their life doesn’t quite look the way they expected it would.

Website

Twitter

Facebook page

Sunday Meal Prep March 19, 2017

Hey everyone! Before we get going, I want to talk a bit about meal planning for your prep. This week really reminded me of how important it is to build up a list of recipes you really like! While some weeks you might feel inspired or be craving something in particular, there are going to be weeks where nothing sounds particularly interesting. For those weeks, having your list of go-to recipes helps so much!

This week was one of the uninspired weeks for me. I had a really hard time making my plan for this meal prep. Draz didn’t have any requests this week and nothing was coming to mind that I really wanted for the coming week. Enter Pinterest! This is seriously my favorite tool ever for meal prep. I’ve been menu planning for years and for the majority of it I didn’t use Pinterest. It was all cookbooks, printed off recipes and the occasional Internet search. Now though? When I’m stuck, I just go to my “Recipes Made and Loved” recipe board and pick from there! It’s so much easier. If you haven’t started using Pinterest for your own meal prep planning, I highly recommend it.
And now, on to this week’s meal prep! Enjoy!

Get your week started off right with this healthy and budget-friendly meal prep!

This week’s meal prep was super quick and tasty, plus being pretty budget-friendly too. I don’t know how you can get more of a overall win than that!
I hadn’t made Sweet Potato Banana Bites in a while and I forgot just how much I love them! They are such a dessert-type snack, but still healthy and made with wholesome ingredients. One of the first things I made when I started meal prepping, they have been a favorite of mine for over 2 years now! I also whipped up some more protein balls for Draz, some cinnamon bread for our breakfast, and more Cheeseburger-inspired jar salads! Overall, not a bad set up for our snacks and my lunches for the week.
weekly-food-prep
For our main dishes, I made Slow Cooker Roasted Red Pepper Chicken Chili and Easy Skillet Chicken Cacciatore. I also altered this Kielbasa Hash. Our two chicken dishes both turned out delicious! That chili is still our favorite one and it just makes me happy every time I eat it. Plus is so easy to make and macros-friendly! The chicken cacciatore turned out well, though I kinda wish I had thought to make some rice or pasta to go with it….so much sauce!
healthy-food-prep-main-dishes
For the Kielbasa Hash, I am so happy with how this one turned out! I was honestly a little hesitant about using sweet potatoes. Other than the sweet potato banana bites, I haven’t found many recipes that really make me love sweet potatoes. But this one definitely does! The only change up I made was sweet potatoes for potatoes. Otherwise, I followed the recipe!
breakfast-hash-fried-eggs
I have a serious obsession with all things breakfast foods and this one is by far one of my favorites. Peppers, onions, turkey sausage and potatoes, all combined with fried egg? Perfection! I will admit, this one is a little higher in fat than I would prefer, but it was well worth it! If you are wanting to cut a little of the fat, you could probably forgo the eggs on top. (Which would be crazy and sad, but you could do it!)
Speaking of macros, here are the macros for this week’s meal prep!
healthy-weekly-meal-prep
Want to join in and make this meal prep for yourself? Get your grocery list here!

And that’s it for this week! What are you making for your meal prep this week? Any delicious sweet potato recipes? I would love to hear about them, so please leave a comment below!