Meal Hording with Mindy

Today I want to share with you that it is NOT faster to go eat out and that you CAN create healthy, nutritious meals from home and maintain a well balanced diet and not spend a fortune.

This morning, I made the following for breakfast, following the 21 Day Fix meal plan

If you would like to try this program, I can help you get started. 

Nutriton tip: I combine carbs with protein at breakfast as much as possible, because adding protein to carbs often causes you to feel full and satisfied longer because carbohydrates provide your body with energy and protein increases satiety. Of course, choosing healthy carbs and protein is a must to look and feel your best. (However, you don’t have to eat protein and carbs together at every single meal, as long as you’re meeting your daily nutrient needs over the course of the day.)

Combining protein and fiber with low-glycemic carbohydrates can help you maximize your satiety after eating. Although each of these nutrients uses a different mechanism to make your feel fuller, they can work together to help you feel even more satisfied with fewer calories, which is key to successful weight loss and long-term weight maintenance. Low-glycemic carbohydrates are digested at a slower pace and can help you maintain more even blood sugar levels to prevent the hunger and cravings associated with blood sugar crashes. Low-glycemic carbohydrates are found in non-starchy vegetables, fruits, sweet potatoes, plantain, yucca and sugar-free dairy products.

Breakfast:  – 1 red + 1 teaspoon:  2 eggs scrambled in 1 teaspoon of organic pure, unrefined extra virgin coconut oil, topped with crushed red pepper
 – 1 yellow + 1/2 a purple + 1/2 an orange: steel cut oatmeal, 1/2 an apple chopped and 1 tablespoon of organic crunchy peanut butter

Prep time: 1 minutes
Cook time: 5 minutes
Time to eat my YUMMY breakfast: 2 minutes. 

Lunch: (prep time: under 5 minutes)
1 red: 1/2 can of  albacore tuna (no oil, no water) from my friend Kasey’s business from my hometown, Noyo Fish Company  mixed with 1 tsp. Plain Chobani Greek Yogurt, 1 tsp. organic dijon mustard, cilantro, crushed red pepper
2 green: 3 romaine lettuce leaves and a small tomato
Snack: (prep time under 3 minutes)
1 red: 1 serving of Strawberry Shakeology
1 1/2 purple: 1/2 an apple + frozen strawberries
Blended with 10 oz. cold water

Dinner: (hands on time 30 minutes)
Black Bean Burgers, Sweet Potato Fries and Faux Mashed Potatoes
(Dinner was 2 yellows + 1 green Fudged on my allotted servings – as the black bean & sweet potato burger counts as a yellow and the sweet potato fries — so got in 1 extra yellow today.)

Step 1: Preheat oven to 400*
Step 2: Bake 1 (1 lb.) Sweet potato for 30-40 minutes until soft
Step 3: Cut 1 1 (1 lb.) Sweet potato in 1/4 X 2 1/2″ sticks and toss with 1 1/2 tsp. olive oil and 1/2 tsp. chili powder. Place on a parchment lined baking sheet and bake for 20-25 minutes (depending on how crispy you want the fries)
Step 4: Rinse and drain 1 (15 oz) unsalted organic black beans
Step 5: Combine the flesh from the (1st) baked sweet potato, black beans, 1/4 c. chopped cilantro, 1/2 tsp. Himalayan Salt, 1/2 tsp. chili powder, 1/4 c. whole wheat panko bread crumbs, 1 egg and mash well with a potato masher.
Step 6: Form into 4 – 1/2″ thick patties (indenting each one in the center with finger to insure that the patties cook evenly). Smash each side of the pattie into a plate lined with 1/2 c. whole wheat panko bread crumbs.
Step 6: Brush non-stick skillet with 1 1/2 tsp olive oil and cook patties for approximately 4 minutes per side.

 Made regular burgers for Ryan and Rebel!

To make the Faux Mashed Potatoes:

Step 1: Cut up a whole head of cauliflower into bite size pieces
Step 2: Toss with a few tablespoons of olive oil and sprinkle with garlic powder
Step 3: Roast for 20-25 minutes
Step 4: Place in blender or food processor until smooth and add in a few tablespoons of plain Chobani Greek Yogurt. Top with chives (optional)

Dinner was DELICIOUS!
If you would like more meal ideas and health and fitness support, please reach out to me on Facebook or via email.

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