Easy Meal Prep: Air Fryer Roasted Yellow Squash

If you follow me on Instagram, then you know my air fryer and Instant Pot are MY JAM!!

I have pretty much only used my Gourmia 5 Qt Air Fryer to cook vegetables since I got it last December. The clean up is super easy, the time to roast my veggies is often cut in half, and they come out perfectly cooked and flavorful every time!

 
Easy Meal Prep: Air Fryer Roasted Yellow Squash. This recipe is so easy to make for a healthy meal prep idea or as a healthy side dish for dinner. #airfryerrecipe #airfryersidedish
 
Easy Meal Prep: Air Fryer Roasted Yellow Squash. This recipe is so easy to make for a healthy meal prep idea or as a healthy side dish for dinner. #airfryerrecipe #airfryersidedish

Each week, I usually cook yellow squash, zucchini, green beans, and roasted carrots. I’ve also cooked some amazing roasted golden potatoes and sweet potato fries that were out of this world.

I chose to get a 5 Qt size air fryer because I knew I would be cooking large batches of food at time and a smaller fryer just wouldn’t do the job because it would take more time and effort.

I meal prep every week but the way I usually do it now is by cooking all throughout the week rather than all in one day. So I find myself using my air fryer at least 3-4 times a week that way I always have plenty of vegetables on hand.

When I’m short on time in the morning but need veggies for my lunch, I quickly chop up squash and throw them into the air fryer to cook for 15 minutes while I am getting showering or putting on my makeup. It’s so easy to do and comes out delish every time!!


 

Step 1: Wash and cut my squash into about 1/2” half moon slices.

Easy Meal Prep: Air Fryer Roasted Yellow Squash. This recipe is so easy to make for a healthy meal prep idea or as a healthy side dish for dinner. #airfryerrecipe #airfryersidedish

Step 2: I spray the air fryer basket lightly with avocado oil. We buy the large bottle of avocado oil from Costco for $9.99 and fill it into my Misto oil sprayer.

Step 3: Add sliced yellow squash to the basket, spray them lightly with avocado oil, and season. Shake well to make sure all the squash are seasoned. If needed, add another spritz of oil to make sure all the squash are coated.

 
 
Easy Meal Prep: Air Fryer Roasted Yellow Squash. This recipe is so easy to make for a healthy meal prep idea or as a healthy side dish for dinner. #airfryerrecipe #airfryersidedish

Step 4: Close the basket. Set the air fryer to 370 degrees and set cook time to 15 minutes. Shake the basket about halfway through and spray lightly with more avocado oil if needed.

Depending on how many squash are in your basket and their thickness, you may need to add extra time in 5 minute increments until the are cooked through. Remove from basket, plate, and enjoy!!

Easy Meal Prep: Air Fryer Roasted Yellow Squash. This recipe is so easy to make for a healthy meal prep idea or as a healthy side dish for dinner. #airfryerrecipe #airfryersidedish
 

Air Fryer Roasted Yellow Squash

Ingredients:

  • 2-3 yellow squash depending on their size

  • Avocado oil spray

  • Everything bagel seasoning (I get from Trader Joe’s or Costco)

  • Thyme, salt and pepper

Instructions:

  • Step 1: Wash and cut squash into about 1/2” half moon slices

  • Step 2: Spray the air fryer basket lightly with avocado oil. We buy the large bottle of avocado oil from Costco for $9.99 and fill it into my Misto oil sprayer.

  • Step 3: Add sliced yellow squash to the basket, spray them lightly with avocado oil, and season with everything bagel seasoning, salt, pepper, and thyme. Shake well to make sure all the squash are seasoned. If needed, add another spritz of oil to make sure all the squash are coated.

  • Step 4: Close the basket. Set the air fryer to 370 degrees and set cook time to 15 minutes. Shake the basket about halfway through at the 7 minute mark and spray lightly with more oil if needed. Depending on how many squash are in your basket or their thickness, you may need to add extra time in 5 minute increments until the are cooked through.

  • Step 5: Remove from basket, plate, and enjoy!!

I usually enjoy my squash as a side to my Instant Pot salsa shredded chicken but there are so many other dishes you can make with this delightful side!

Leave me a comment and let me know what your favorite air fryer side dish is!

 
Instant Pot Salsa Shredded Chicken with air fryer roasted yellow squash. Grab both recipes in this post! #airfryerrecipe #instantpotrecipe
 
Amber Hale, Health Coach and the co-creator of the 28 Day Beat Belly Bloat program.png
 
 
Easy Meal Prep: Air Fryer Roasted Yellow Squash. This recipe is so easy to make for a healthy meal prep idea or as a healthy side dish for dinner. #airfryerrecipe #airfryersidedish
 

Easy Weekly Meal Prep: Instant Pot Salsa Shredded Chicken

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

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Confession time!! I don’t think I’ve used our oven since cooking Christmas dinner (yes, we are in April now 😜) and I’m totally ok with that!  

Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken

One practice that Chris and I have done for years is weekly meal prep to stay on top of our health and fitness goals. Eating healthy + soy and dairy-free plus managing my weight is SO much easier when I have my food prepared.

For years when my schedule was super busy, I would spend a few hours 1 day a week cooking all my food at once and putting pre-portioned out meals into containers so I was prepared all week.

But now, I usually just cook large batches of protein and vegetables to keep on hand in the fridge so I can throw together a quick and delicious meal at anytime. Either meal prep option is great, you just have to find what method fits your lifestyle.

Having these prepped foods ready to go is especially helpful because I often practice carb cycling, meaning some days I eat low carb, higher protein and fat, and then other days I eat regular macros of higher carb, higher protein and lowerish fat.

BUT no matter what your eating preference is, meal prep of some sort is super beneficial because you can control what you eat and it saves you money because you aren’t eating out all of the time - bonus!!

Lately, I’ve been pretty much cooking all my protein such as chicken, pork tenderloin, and beef brisket in my 8 quart Instant Pot and all my veggies like zucchini, yellow squash, and carrots in the air fryer. Chris has even joined in on the new meal prep fun because it is so easy, delicious, and we are loving not having a ton of clean up after.

Here are 4 examples of meals I create with Instant Pot salsa shredded chicken:

The 2 meals below are examples of similar lower carb day meals I make often that are literally bursting with flavor and keep me full for several hours.

Meal 1 & 2: I add 5-6oz of salsa shredded chicken, air fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco 🥑. I’m loving creating more flavorful meals because for a while, I was starting to get into a little food rut and no one likes eating boring bland tasting food.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. Here are some examples of low carb day meals I make often that are literally bursting with flavor and keep me full for several hours. I add 5-6oz of salsa shredded chicken, air fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco.
 
 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. Here are some examples of low carb day meals I make often that are literally bursting with flavor and keep me full for several hours. I add 5-6oz of salsa shredded chicken, air fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco.
 

The next two meals below are examples of meals I would eat on a regular macro day as they have more carbohydrates.

Meal 1: 5-6oz salsa shredded chicken, 1 cup of jasmine rice, coconut aminos (a delicious soy-free replacement for soy sauce), air fried carrots, zucchini, jalapeños, and 1/4 slice of avocado.

Meal 2: Sliced organic sourdough bread topped with mashed avocado, sliced tomatoes, salsa shredded chicken, and “everything bagel” seasoning. So freaking good!!

Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. 5-6oz salsa shredded chicken, 1 cup of jasmine rice, coconut aminos (a delicious soy-free replacement for soy sauce), air fried carrots, zucchini,  jalapeños, and avocado.
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. Sliced organic sourdough bread topped with mashed avocado, sliced tomatoes, salsa shredded chicken, and “everything bagel” seasoning. So freaking good!!
 

Quick tips when making your salsa shredded chicken

The salsa in this recipe is very subtle so your not stuck with eating mexican style meals such as tacos all week long if you don’t want to. I’ve actually made many different flavored dishes with this chicken such as soups like ramen, added it to my cauliflower gnocchi, thrown it together with veggies, and topped my avocado toast with it.

Another variation I’ve made if I don’t have salsa on hand is using marinara sauce instead and Chris has also used BBQ sauce. I would suggest with both of those substitutions that you add more sauce when cooking and a little additional water, maybe 1/3 to 1/2 cup, so your Instant Pot doesn’t flash the burn warning at you.

Instant Pot Salsa Shredded Chicken:

This recipe is so easy! Find the full recipe at the bottom of the page below the photos!

Spray the Instant Pot lightly with avocado oil. Season both sides of your chicken breasts and add to your Instant Pot. Pour salsa over the chicken to cover most of the top of each breast. Put the lid, close the valve knob to the sealed position and cook on the pressure cook setting for 13 minutes.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Once your timer goes off, let the chicken sit for about 10 minutes before turning the valve to quick release. Add chicken to a plate to shred with 2 forks or this amazing claw shredder. I will usually knock off a little bit of the salsa back into the pot before I put it on the plate to shred but it’s not necessary.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Once shredded, add back into the Instant Pot, mix with juices, add additional salt and pepper if desired, then let marinate on warm setting with the lid closed for a while.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

When ready, eat and enjoy or add to a dish to let cool then store it in the fridge for your weekly meal prep.

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Depending on your salsa, there will most likely be extra liquid in the bottom of the pot. You can choose to discard this or store it with your chicken for extra flavor. Additionally, you can drain the excess liquid and add extra salsa before eating or storing if you would like even more salsa flavor. Get ready to enjoy some deliciousness!

 
Weekly meal prep idea. Instant Pot Salsa Shredded Chicken. This recipe is so easy, quick and tastes amazing. #instantpot #instantpotshreddedchicken
 

Instant Pot Salsa Shredded Chicken Recipe

Ingredients:

  • 3-4 chicken breasts

  • 1/2 - 3/4 cup salsa (enough to cover most of the top of each breast)

  • Salt and pepper

  • Taco seasoning to taste or I will use garlic, thyme, cayenne pepper, and any other seasonings that sound good

  • 2 Tbsps or 1/4 cup of water if your salsa is thick and chunky

Instructions:

  1. Spray the Instant Pot with a little avocado oil (we use a misto sprayer) to coat the bottom of the pot.

  2. Season both sides of the chicken breasts with salt, pepper and taco seasoning blend or any other seasonings you desire. Then add chicken breasts to your Instant Pot.

  3. Pour about 1/2 - 3/4 cup of salsa over the chicken to cover most of the top of each breast. If salsa is very chunky, add 2 Tablespoons to 1/4 cup water to your pot so you don’t set off the burn warning.

  4. Put the lid on, close the valve knob to the sealed position. Hit the Pressure Cook button and set for 13 minutes.

  5. Once the timer goes off, let the chicken sit for 10 minutes before setting valve to quick release to let the steam out.

  6. Open the lid and remove the chicken onto a plate. Shred the chicken with 2 forks or this amazing claw shredder. Once shredded, add back into the Instant Pot, mix with juices, add additional salt and pepper if desired, then let marinate on warm setting for a while until your ready to eat it or put it in a dish to store in the fridge.

    *** Depending on your salsa, there will most likely be extra liquid in the bottom of the pot. You can choose to discard this or store it with your chicken for extra flavor. Additionally, you can drain the excess liquid and add extra salsa before eating or storing if you would like even more salsa flavor.

I hope you enjoy this recipe as much as we do! Let me know if you have questions in the comments and tag me on Instagram @awakenednutrition if you give it a try!! I love hearing from you!


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 
Amber Hale, Health Coach and the co-creator of the 28 Day Beat Belly Bloat program.png
5 Easy Steps to Beating Belly Bloat Free Download.png
 

6 Healthy Habits to Adopt Before 2019

6 healthy habits to adopt before 2019. The time to start a healthy lifestyle is now!

As of today, we only have 55 days left in 2018 - I can barely wrap my mind around it! Chris and I just celebrated our first year of marriage on October 27th and it’s hard to believe that a year already flew by since then. I guess this is just how life goes when you are adulting!

Right around this time is when everyone is buzzing about the holidays (I literally just bought 2 small glittery Christmas trees from Target yesterday and it’s only the first week of November - I am part of the problem), before you know it, those 55 days will have zipped right on past us and we will be staring 2019 in the face!

It’s been mine and Chris’ goal this season to help our clients and you build healthy habits BEFORE the New Year starts instead of waiting until January 1st when all the damage is already done. Just because you will be celebrating with holiday parties, desserts, cocktails, and dinners, doesn’t mean that your entire rest of the year is already ruined.

Read Chris’ post: 5 Tips for how to avoid holiday procrastinating so you can crush your health and fitness goals

So, I have listed some super easy tips that you can start implementing today to help you de-bloat and feel awesome all throughout this holiday season. It’s not about perfection, just start making better choices and building healthier habits that will help you feel good mentally and physically! 

 
6 healthy habits to adopt before 2019. The time to start a healthy lifestyle is now!
 

 

  • Drink half your body weight in water -

    One of the easiest things you can do daily that will help you look and feel healthier is make sure you are drinking enough water. Drinking water can help improve digestion which decreases belly bloat, flushes out toxins from our environment as well as all the yummy goodies you will consume this holiday season, help you have clearer skin, and help you fight of cravings! Everyday you should aim to drink about half your bodyweight in ounces of water. So say you weigh 150lbs, then you should drink about 75oz in water throughout the day! So easy and refreshing! Want to bump up the refreshing factor? For added taste and benefits such as better digestion and a possible weight loss boost - make your first morning cup of water, warm and add half of a fresh squeezed lemon to it.

  • Start meal prepping and make it a weekly habit -

    This is an easy one but so beneficial! When you cook your own meals, you are in complete control of the foods that goes into your body! You have the power to eat foods that make you feel energized and healthy. How amazing is that? Meal prepping weekly can save you lots of time, money in your pocket, and inches around your waistline. It can seem like a daunting task, but really what isn't when you are first learning something that is new to you?! You just have to remember that it will come easier over time! Check out these tips on how to get started meal prepping as soon as tomorrow!

  • Start taking a high quality probiotic -

    We have about 100 Trillion bacteria in our digestive tract which weighs about 3 pounds. So as you can imagine these guys make a pretty big impact on our health. Our gut is full of 85% good and 15% bad bacteria which helps to keep our immune system strong, keeps us happy – about 80% of our serotonin is in our gut, It helps to maintain healthy gut flora so we can reduce inflammation as well as avoid leaky gut syndrome which can cause food allergies and sensitivities, eczema, weight gain, as well as a host of other issues, and keeps our digestion running smoothly. Many things we put in our body such as antibiotics, medications, alcohol and certain processed food can kill off both these beneficial bacteria. Supplementing with a high quality probiotic supplement (this is the one we use and suggest to our clients!) with at least 15 billion live organisms as well as probiotic-rich foods like kefir and sauerkraut can help you to be healthier by keeping your gut flora in check and digestion functioning better. Better digestion = flatter belly!

  • Chew your food well -

    Digestion begins when you first see and smell food, this gets your saliva going which contains enzymes to help break down your food as you chew. That's why having a quiet moment before you eat is so great, you can sit in prayer or a quiet moment to give thanks while you let those enzymes start working! Next we have to slowwwwww down! Most of us do not chew food properly as a result of being distracted and rushing through meals. Large chunks of food then go through the digestive tract without being broken down properly making it harder for our stomach acid to break down properly. It is important to really focus on the food you eat, try eating without distractions such as TV and phones (I know that seems impossible but you can do it!). Really concentrate on the look, feel and taste of your food. Chew until it becomes liquid in your mouth or aim for about 20-30 bites depending on the type of food you eat. As we get older our body produces less enzymes so we have to give our digestive system as much help as possible!

  • Move your body every day -

    Keeping your body moving every day is key to stimulating circulation, creating a healthy digestive system and maintaining good energy. Exercise helps you to reduce cortisol, a stress hormone, which can cause you to store fat in your midsection. When you are under constant stress, your body goes into "fight or flight" mode and holds onto fat for dear life. But daily exercise will actually create a healthy stress on your body which in-turn helps you to deal with other life stressors in a healthier way and also helps to boost your mood by releasing endorphins, your bodies natural pain-killer and mood elevatorWin-win!! Getting in about 30 minutes or more of exercise a day will help improve your daily bowel movements and will make a huge difference in every aspect of your life! We get into this practice with the ladies in our 28 Day Beat Belly Bloat group via our fitness app so they can keep on top of it! Don't get overwhelmed, just start moving. Take a walk, jog, weight lifting session, a hike, a class at your local gym or a yoga class. You can also check out these workouts to get you started at the gym or in your home! The time to get started is now!

Supplement with Magnesium daily -

Taking magnesium daily is vital for great health because it can affect everything from headaches to our sleep. Magnesium helps control over 300 bio-chemical reactions in the body so when we become deficient, it can lead to things like headaches, migraines, constipation, moodiness, insomnia, dizziness, PMS, restless leg syndrome, eye twitches, leg cramps (hello Charlie horse cramp at 3am!!) and so much more! Most Americans are deficient in magnesium due to lack of it in our soil and therefore the food we eat, poor nutrient absorption, and it leaving the body through both sweat and stress. Magnesium deficiency has personally affected my health in many ways and it may be unknowingly affecting yours in ways you would never think of. I take 400mg of magnesium citrate each night before bed each night. Magnesium can also be absorbed through the skin by taking a relaxing Epsom salt bath at night with 1-2 cups of Epsom salt in very warm water or magnesium spray on the bottoms of your feet. Add some lavender essential oils in your epsom bath as well to get the most amazing spa-like experience! Your body will thank you for adding in this vital mineral!


So there you have it! You don’t have to wait until the New Year to start implementing healthy habits. You can use these tips and start right now! Do you have any tips to share that have made a big impact on your life? If so, share them in the comments!


Want to learn more about how you can stop bloat from happening?

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Amber shares 6 healthy habits to adopt before 2019. The time to start a healthy lifestyle is now!
 

3 Easy Egg-Free Elimination Diet Breakfast Ideas

Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.

So many of us start our day with a big plate of eggs, and if you are like me, you also have a little avocado toast too. It’s easy to get stuck in a rut of eating the same meal over and over, so it can get a little confusing about what to eat when it’s time to start an elimination diet and you are removing eggs for a short time.

Lately, I've been getting several questions on how to eat an egg-free breakfast during the 28-Day Beat Belly Bloat program where we use the elimination diet to discover your flat belly blueprint.

There are so many other great breakfast options available that are equally delish and filling! There is one thing we NEVER do during the program and that is starve. We believe only in nourishing your body so you can discover foods that may be causing inflammation and preventing you from losing fat. So I want to share three of my favorite breakfast options that are great to eat while on an elimination diet.

 
Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.
 

But first, what is the elimination diet

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to. This is done by eating an anti-inflammatory diet, removing a specific group of foods such as corn, gluten, eggs, soy, dairy, etc. that are known to cause issues allowing the body to remove symptoms it may have. Later you reintroduce these foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!


3 Easy Egg-Free Elimination Diet Breakfast Ideas:

Easy egg-free oatmeal breakfast bowl idea to eat during the elimination diet.

The oatmeal breakfast bowl my personal favorite for a hearty breakfast!

  • 1/2 cup gluten-free rolled oats 

  • cinnamon to taste

  • dash salt

  • stevia to taste

  • 1 Tbsp nut butter (sunflower butter or almond - if not eliminating tree nuts)

  • 1/2 serving walnuts (15g)

  • 1 banana

  • 3-4 Tbsp grass-fed collagen 

  • optional 1 Tbsp cacao nibs 

In a bowl, add 1/2 cup rolled oats, dash of salt and 1 cup of water. Cook oatmeal on stove or in microwave according to oatmeal package. Stir in collagen and stevia then top with additional toppings. You can also make as overnight oats to make life even easier. Get creative with it!


This Berry Banana Protein Smoothie is the perfect egg-free breakfast to eat while on an elimination diet.

Berry Banana Protein Smoothie:

  • 1 scoop protein powder (I love chocolate Vega protein & greens)

  • 1/2-1 Tbsp apple cider vinegar 

  • 2 Tbsps nut butter (sunbutter or almond) 

  • 1/2 cup blueberries

  • 1/3 cup strawberries

  • 1/2 or whole banana

  • stevia to taste 

  • 1 cup almond or coconut milk (30 calorie/reduced sugar)

  • Optional: 1 Tbsp cacao nibs

Blend well and enjoy! Make sure to chew your smoothie to get your digestive enzymes working!


Chicken Sweet Italian Sausage and Sweet Potato:

  • 1 organic chicken sweet Italian sausage link cut into slices (check for minimal ingredients, free of dairy, gluten or soy)

  • 1/2 sliced bell pepper

  • 1 medium sweet potato

  • 1/2 Tbsp coconut oil + more for sauteing

  • salt and pepper to taste + any other herbs for sauteing the bell peppers

In a small skillet, add 1/2 Tbsp of coconut or avocado oil on medium heat. Add sliced bell pepper, salt, pepper and thyme, saute for about a minute. Then add sliced chicken sausage and saute in a pan until both sides are brown. Once cooked, removed from heat and add to plate.

Wash sweet potato, either microwave sweet potato in a dish with a little water and cover with a wet paper towel or if you have time, bake in oven at 400 degrees for about 45 minutes. Once potato is fully cooked, slice open the top and add coconut oil, salt and pepper.

Other optional additions are sauteed mushrooms, tomato, butternut squash, spinach or avocado. Get creative with it and enjoy!


So there you have it! Three of my favorite egg-free breakfasts that are sure to taste amazing plus keep you feeling full while doing the elimination diet!

One thing to remember is that elimination diets are very customizable for each individual so just be sure to check to make sure you are allowed to eat the ingredients in these meals before you start cooking!

Leave a comment below and let me know which breakfast idea is your favorite or share your favorite breakfast!


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Three easy egg-free breakfast to eat while on an elimination diet.
 



5 Benefits Of Doing An Elimination Diet

Before and after I learned about my food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin and heal your gut. Discover why an elimination diet is important plus how it works.Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

When I first started on my health and fitness journey around 2009, I was the heaviest I had ever been in my life and just didn't feel good in my own skin. With the help of my new boyfriend at the time Chris, now husband, I started putting more focus on the food I ate and my fitness routine in order to lose weight.

The more I changed my eating habits from eating whatever I felt like at the moment to switching to eating healthier meals, I could finally begin to see how my body was reacting to certain food. Meal prepping and planning played a big role in changing my eating habits and being consistent!

While I was eating healthy at the time, I had doubts about dairy and thought it could be a big reason I wasn't losing as much weight as I should have been.

I then removed all dairy from my diet for 2 weeks and then added it back into my meals. I immediately had uncomfortable symptoms like gassiness and extreme bloating. It was downright embarrassing!

It was very clear that I was lactose intolerant and had probably been for quite some time BUT I wasn't able to see the symptoms because on a daily basis I was eating dairy in some form.

My bloated belly from a food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

After my dairy epiphany, I thought to myself: No big deal, I will replace it with soy! Big mistake for SO many reasons but one being that soy is not a healthy food despite what many health websites and labels tell us. We will have to save that conversation for another day.

So I went to the Starbucks on Astor Place in NYC and ordered a large soy milk latte. My body quickly told me that I couldn't tolerate soy either as I was having the same symptoms as dairy but on a bigger and more embarrassing level.

I later confirmed with my doctor that it was a true soy allergy, but again, I had no idea for so long since I unknowingly ate soy all the time (hint: it's in most packaged foods at the grocery store). My body was in a constant state of inflammation from the food I was eating which may have been the very thing holding me back from losing fat.

Without knowing it at the time, I had done an elimination diet!

The elimination diet is now the tool I use not only with my clients but also anytime I ever have a question about a certain food that seems to be bothering me or if I ever need to do a healthy reboot when my digestion seems off balance. 

So, what is the elimination diet?

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to.

This is done by eating an anti-inflammatory diet, removing a specific group of foods that are known to cause issues which allows the body to remove symptoms it may have. Later you will reintroduce certain planned foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!

How does the elimination diet work?

The elimination diet works in two phases: The elimination phase and the reintroduction phase. I will explain both.

Phase one - Elimination: During the initial phase of an elimination diet, you will remove common culprits of digestive upset and common food allergens from your diet for 2-3 weeks. Most commonly you would remove some of the top 8 allergenic foods: soy, dairy, corn, egg, gluten, peanuts, tree nuts and shellfish. As well as any other food you think you may have an issue with such as nightshades, citrus fruit, yeast, legumes, etc. Please note: You should not test any foods that you believe you may have anaphylaxis reaction to.

This is so you can allow enough time for food allergens as well as other gut irritants to fully get out of your system. During this period you will naturally reduce inflammation in order to allow any symptoms to go away. You dial down your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.

You will want to be strict during this phase in order to have success. Keep a list of all the foods you can and can't eat during the elimination phase so that you are very clear on which foods you need to avoid. It's very easy to forget and slip up on the foods you are used to eating.

It's important to keep meals simple and stay on track during this time so your body will be somewhat of a blankslate making it easy to figure out which foods work best for you!

Phase two - Reintroduction: Then after the 2-3 week elimination phase is over, you will enter the reintroduction phase. Gradually reintroduce the foods you removed during the initial elimination phase back into your diet one-by-one to see how your body reacts. We always suggest that our clients add back in the one food that they missed the most during the elimination phase but you can add them back in any order that you would like!

With certain food, you may notice reactions from it immediately and with others you may feel the effects a day or so later. During this phase, you will keep a food reaction journal so that you can pinpoint exactly how you are feeling both mentally and physically. Take note of any headaches, muscle aches, joint pain, constipation, gas, bloating, low energy, mood swings, fatigue, foggy thinking, etc.

Pinpointing the way these foods affect you are the key to your health success! This helps you to discover your personalized eating plan and you now know which foods to avoid in your daily life in order to avoid symptoms that may make you feel bad plus get healthier while at it!

 
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
— Ann Wigmore
 

An entire elimination diet can last between 1-3 months depending on how many foods you reintroduce back into your diet. The great thing about the elimination diet is that it can be tailored specifically to your personal needs with your health coach or practitioner.

In our Beat Belly Bloat program we have our clients go through a simple elimination diet that lasts only 28 days and then they have the freedom to add in extra foods if they would like to extend it. I believe 28 days is more manageable for client’s busy lives! 

Many people discount the elimination diet because they think they don't have food allergies or intolerances and it wont help them, but it goes way beyond just discovering foods you can't eat.

The benefits you can receive by doing an elimination diet are transformational in so many ways! So I wanted to share just a few with you today!

 
Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.
 

Here Are 5 Amazing Benefits of Doing an Elimination Diet:

1. Helps to uncover food sensitivities and allergies

When your body sees certain foods as a danger its natural defenses overreact creating a immune response to let you know in the form of digestive upset, IBS, constipation, hives, acne, excessive gas, bloating, wheezing, watery eyes, puffy skin, eczema, hives, etc. When you eat a food daily that you can’t tolerate, it puts your body in a constant state of inflammation and can later result in disease and weight gain. Once you uncover these foods, you can then take steps to heal your gut and later you may be able to eat that specific food again if desired.

2. Clears your skin

As I mentioned above, eczema which can come in the form of itching, dry, cracking red skin and even acne are often an immune response from certain food. What you think is just normal acne, could actually be your body telling you that diary or another food doesn't work for you and needs to be removed for a time. We’ve had clients in our program report back that their skin cleared up within days of the elimination phase after years of skin issues!

3. Start to lose fat

It has been discovered that when your body is in a constant state of inflammation, it can’t lose fat. It's hard to know what foods are inflaming your body if you are eating them often which is why elimination diets are so important to give your body a break from those foods. Also other foods like rancid cooking oils such as canola and soybean oil are also very inflammatory whether you have an issue with it or not, so during an elimination diet you can give you body a break from those foods as well.

4. Helps to fight migraine headaches

It was shown in a study that when people who suffered from frequent migraine headaches went on an elimination diet, it significantly reduced the number of migraines they experienced monthly. Rather than reaching for over-the-counter medication that only masks symptoms, you can use the elimination diet to uncover trigger foods that may be contributing to migraine headaches.

5. Helps to heal leaky gut

When you have a leaky gut, it often comes in the form of multiple food sensitivities, inflammation, bloating, weakened immune system, etc. A common reason for having a leaky gut is caused by poor diet, stress, internal and environmental toxins. Inflammation is your bodies natural defence mechanism against harmful invaders and its main purpose is to help remove those invaders and heal your body.

Leaky gut is when there’s a lot of inflammation in the gut and large holes develop in the intestinal lining allowing food, toxins and other foreign things to bypass into your bloodstream. As the undigested food or toxins pass into the bloodstream, it causes an immune response in your body and over time can lead to food sensitivities or more serious autoimmune diseases. During the elimination diet, you will remove inflammatory food and discover which ones are making you feel sick. You can then start to lower inflammation since we have removed gut irritants and make gut healing a priority.

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How To Start Meal Prepping Like a Pro

Learn how to start meal prepping and meal planning to better the health of you and your family.

One of the most important tools that keeps our clients on track for our upcoming Beat Belly Bloat program is WEEKLY MEAL PREP! 

Chris and I know firsthand how important meal prep is for staying on track with our personal health goals whether it be muscle building, weight loss or just avoiding inflammatory foods that cause belly bloat, brain fog, and a host of other health issues. We meal prep weekly and it has become a habit for us over the years!

Meal prep gives you complete control over the ingredients in your food!

During the first phase of the Beat Belly Bloat program, we eliminate some of the top allergens: soy, dairy, corn, gluten, eggs, and peanuts as well as other inflammatory foods like canola and soybean oil. This gives your body time to rest and de-bloat.

Once you have a clean slate, you can start re-introducing those foods back in one at a time to discover how your body reacts to each food, creating your flat belly blueprint.

The elimination diet is such a simple yet extremely POWERFUL tool that you can use to not only discover foods that don't work for you, but also help you to release body fat and inflammation.

It is a program that is used by functional medicine doctors all over the world to help clients regain their health and life. It's amazing!

Here are some of my favorite meal prepping tips that you can use whether you are in the program or just want to start implementing weekly meal prepping.

 
Start meal prepping like a pro so you can start losing fat and inflammation
 

Time Saving Meal Prep Tips:

  • Plan Ahead. This is essential. Sitting down for a half hour over the weekend to plan out your weekly menu will save you time and money. Pick out 3-4 recipes for the week and make sure to read through them so you can figure out what ingredients you have on hand and the ones you need to buy. 

  • Pre Prep in your free time. Look at your meal plan and recipes and see what can be done ahead of time, in the morning or on the weekend. Pre-soak, defrost, slow cook, pre-chop anything and everything. Chop a lot of garlic at once and keep stored in a sealed container to add to recipes throughout the week.

  • Use Kitchen Shears. Great for trimming herbs, cutting up or trimming fat off chicken breast, and quickly opening bags, these can be a major time saver in the kitchen.

  • Be productive while you cook! Cooking doesn't have to consume all your time. While food is cooking, turn on your favorite podcast, listen to an audiobook, do other household chores, check emails or watch your favorite Netflix show or YouTube channel.

  • Create your meal plan with food you already have on hand. Save time and money by working with what you have in your freezer, pantry and fridge already. Keeping your meals as simple as possible will save you time and can still taste super delicious!

  • Clean-up while you cook. As you cook, start soaking and washing dishes or load your dishwasher. Wipe up messes on the counter and put away anything that isn't being used. This way you don't get overwhelmed with a big clean up job at the very end.

  • Cook While You’re Cooking. Have the oven on already? Throw in a tray of kale to make kale chip snacks for the next day or roast your favorite vegetables such as yellow squash, zucchini, mushrooms, and onion - my faves!!

  • Take a few extra minutes to throw your complete meals into containers. Once all your cooking is done, throw your meals into little grab and go containers. This will save you tons of time during the week as you won't even need to think twice about making your lunch each day. Plus this also makes it easy to throw meals into the freezer if you don't get to eat them during the week. 

  • Pre-prep and freeze your protein smoothie ingredients. Wash, trim and freeze your fruit or better yet, buy organic frozen fruit. Then place each days fruit smoothie portions plus your protein powder, seeds, greens, and any other ingredients you desire into individual jars or ziplock baggies to freeze. Each morning you can throw them into the blender, add almond or coconut milk, and GO!

  • Pull out the crockpot for no fuss meals. You can make super easy meals overnight or while you are out for the day. Just chop up a bunch of veggies like onion, celery, and potatoes, add your protein of choice and seasonings, then let it cook on low for about 8 hours or on high for 3-4 hours. This will literally save you so much time and result in a delicious tasting meal. Try this easy crockpot beef stew recipe to get started! 

  • Use parchment paper to help keep food from sticking to the pan or dish. Sometimes vegetables and meats will stick to pans when cooking and can create a real mess to clean up. Line your pans with unbleached parchment paper to prevent sticking and make clean up a breeze. It is also helpful to place parchment paper over the top of dishes, like baked chicken, while cooking to avoid splattering and to help lock in the juices. 

Find more meal prepping tips on big batch cooking here in this post How to Weekly Meal Prep The Easy Way

 
Start meal prepping like a pro so you can start losing fat and inflammation
 

6 Easy Meal Prepping Tips To Live By:

  1. Steaming, sautéing, roasting, grilling and baking are healthy, easy, and quick ways to cook food.

  2. Keep it simple! Don’t allow what you don’t know make you feel overwhelmed. Combine a healthy protein, vegetables, grain or potato, and a healthy source of fat to create a balanced meal.

  3. Eat foods that are easy to digest. My rule of thumb is to keep it to 5 ingredients or less. Simple ingredients mean more energy, less bloating, and more nourishment.

  4. Try a few of the wonderful recipes in our meal plan. Remember, if you do not like a recipe then get creative and modify any recipe to your liking.

  5. Adding salsa, hot sauce, coconut aminos, tahini, garlic, or other healthy condiments can make any food taste fabulous.

  6. Prepare your meals in larger quantities so you can have leftovers and freeze portions for an easy grab and reheat option later.

  • You can prepare soups and freeze them.

  • Make a large batch of vegetables, protein, potatoes, and white or brown rice for the week.

  • Put together simple salads and have them ready to go in BPA-free plastic containers or glass Mason jars, with the dressing stored separately.

 



Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Start meal prepping like a pro so you can start losing fat and inflammation
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Oven Roasted Cranberry Apple Brussels Sprouts

Last week, I shared my green bean, red onion and pecan side dish recipe which is one of favorite holiday dishes! Today, I want to share my oven roasted cranberry, apple, and brussel sprout side dish recipe, another favorite recipe that is sure to be a hit this holiday season! 

I'm sure you are thinking how tasty Brussel sprouts are but there is SO much more to them than taste! Brussel sprouts give your overall health a BIG boost, just one half cup serving of Brussels sprouts supplies us with 20 essential vitamins, including the powerful antioxidant vitamin C, numerous B vitamins, vitamin A, zinc, potassium, calcium, phosphorus, magnesium and manganese. They also contain antioxidants such a glucosinolates and isothiocyanates which help protect you from free radicals which can cause cellular damage and disease in the body. They are also high in fiber which help to keep you full after a meal and also helps to keep your digestion moving along.

 
Oven Roasted Cranberry Apple Brussels Sprouts
 

Oven Roasted Cranberry Apple Brussels Sprouts

Oven Roasted Cranberry Apple Brussels Sprouts

Serves 2-3

  • 1 pint Brussels sprouts, trimmed and cut lengthwise

  • 1 medium apple, peeled, cored, and cut into eighths

  • ¼ cup dried cranberries

  • 2 tbsp extra virgin olive oil or coconut oil

  • Sea salt and cracked pepper to taste

Instructions:

1. Preheat oven to 400 degrees.

2. In a large bowl, toss Brussels sprouts, cranberries, sliced apple, and 1 tbsp olive oil together.

3. Brush glass baking dish with 1 tbsp olive oil. Spread mixture evenly into dish. Sprinkle with salt and pepper.

4. Roast uncovered for 30 minutes.

5. Serve hot and enjoy!

 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating,inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program

 
Amber Hale, Health Coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe

Chris and I are preparing our menu for our Christmas day feast this week. We have been traveling so much lately to visit family and friends for Thanksgiving and weddings, so this holiday we are enjoying it relaxing at home in Brooklyn with our dog Chili Palmer. Even though it will just be the three of us, we aren't holding back with the holiday cooking. There is nothing better than holiday leftovers to eat throughout the week! 

Today, I am sharing with you one of my favorite side dish recipes which features the haricot vert or you may know it as the green bean or string bean. They are known for their beautiful rich shade of green and light delicious taste, making them a wonderful holiday side dish to brighten up any plate! It's a very versatile bean, one of the few that can be eaten fresh without having to be cooked. The green bean is actually a nutrition ninja! It's a great source of folate, fiber and vitamin K but it also high in carotenoids such as beta-carotene and lutien. Usually when we hear the word carotenoids, we normally think about red, orange and yellow vegetables but the chlorophyll in the green beans masks those colors! 

 
Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe
 

Haricot Vert, Red Onion and Pecan Sauté 

Serves 3-4

  • 1 pound thin green beans (haricot vert), trimmed

  • 2 tbsp unrefined virgin coconut oil

  • 1 medium red onion, sliced thin

  • 2 tbsp fresh thyme

  • ¼ cup chopped pecans

  • Sea salt and cracked pepper to taste

Instructions

1. Bring a large pot of salted water to boil. Add green beans and boil for 4 minutes.

2. While boiling, prepare a large bowl filled with ice and water. Once beans have boiled, drain water and plunge into ice bath to stop from cooking. Drain and pat dry.

3. Saute the onion in coconut oil a few minutes until translucent. Add in green beans and cook 2 minutes.

4. Add in thyme, pecans, salt and pepper and continue to cook an additional 2 minutes.

5. Serve hot and enjoy!

Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe
 

 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating,inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program

Amber Hale, health coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How To Weekly Meal Prep The Easy Way

One of the most important tools that Chris and I use for staying on track with our personal health goals whether it be muscle building, weight loss or just trying to avoid certain allergenic food ingredients is WEEKLY MEAL PREP! 

We have been doing this for years because it not only helps to keep us on track but it also saves us tons of time and money. The rare times that I do leave the house without my prepped meals, it usually costs me at least $10 for a somewhat healthy meal. When I cook my food at home, it can cost me only a few dollars per meal. It really makes a difference! Plus it's so hard to know what ingredients are really being used in your food when buying quick meals out on the go. 

So today I am going to share with you some of our favorite tips and tricks for weekly meal prep! 

 
How to weekly meal prep the easy way
 

Let's get started!

First, Make a list of all the food you enjoy eating.

  • Search for recipes on Pinterest or you can start with the recipes in my free 7-day meal plan. You can make all your meals ahead of time if you prefer, so save breakfast, lunch and dinner recipes that you love. Use recipes that will allow you to have leftovers so you can eat them throughout the week instead of using a different recipe for each meal. The easier the recipe the better so you don't get overwhelmed.

  • Print out a blank meal planner and start to map out your meals. Ideally your meal plan would include blank spaces for breakfast, lunch, dinner and snacks.

  • Take inventory of the items you already have in the kitchen and create your grocery list.

Next, Choose your meal prep batch cooking method.

  • Choose between 2 options: the “cook once, eat three times” method or the big batch cooking method for the entire week.

  • The goal of each method is to decrease time spent in the kitchen AND money in the grocery store so that you can spend more time and money on stuff that you love!

 Option 1: “Cook Once, Eat Three Times” Method

How this option works is that you will do the bulk of your food shopping on either Saturday or Sunday morning. On Sunday, you would prep and cook your meals for days 1-3. Then, on Wednesday, you would prep and cook your meals for days 4-6 and so on. Technically you will need 1 extra lunch and dinner for Sunday, so the last part of the week will actually cover 4 meals unless Sunday is a free day.

 Each prepared dish needs to have be 3 (or 4 if you include Sunday) servings in order to cover three different meals. If you are cooking for 2 or more people, then you will want to double or triple your recipes accordingly and also adjust the amounts needed.

Option 2: Big Batch Cooking Method

If you are super busy, like me, you could do all your shopping on Saturday, cook the whole week's meals on Sunday and freeze them individually if needed. Then, just grab each meal as you go throughout the week - major time saver! This will allow you to add even more variety to your meal plan by rotating your 4 main entrees all throughout the week so you are never eating the same meals on back-to-back days.

Choose whichever cooking method works best for your schedule and your taste buds.

Remember: There is no right or wrong way to weekly meal prep. The main thing is for you to figure out which cooking method saves you the most amount of time and works best for your schedule.

Time Saving Meal Prep Tips:

  • Be productive while you cook! Cooking doesn't have to consume all your time. Turn on your favorite podcast, you can do other household chores, check emails or watch your favorite show or YouTube channel.

  • Create your meal plan with food you already have on hand. Save time and money by working with what you have in your freezer, pantry and fridge already. Keeping your meals as simple as possible will save you time and can still taste super delicious!

  • Clean-up while you cook. As you cook, start soaking and washing dishes or load your dish washer. wipe up messes on the counter and put away anything that isn't being used. This way you don't get overwhelmed with a big clean up job at the very end.

  • Take a few extra minutes to throw your complete meals into containers. Once all your cooking is done, throw your meals into little grab and go containers. This will save you tons of time during the week as you won't even need to think twice about making your lunch each day. Plus this also makes it easy to throw meals into the freezer if you don't get to eat them during the week.

  • Pre-prep and freeze your protein smoothie ingredients. Wash, trim and freeze your fruit or better yet, buy organic frozen fruit. Then place each days fruit smoothie portions plus your protein powder (I use this yummy pumpkin protein), seeds, greens, and any other ingredients you desire into individual jars or BPA-free ziplock baggies to freeze. Each morning you can throw them into the blender, add almond milk, and GO!

  • Pull out the crockpot for no fuss meals. You can make super easy meals overnight or while you are out for the day. Just chop up a bunch of veggies like onion, celery, and potatoes, add your protein of choice and seasonings, then let it cook on low for about 8 hours or on high for 3-4 hours. This will literally save you so much time and result in a delicious tasting meal. Try this easy crockpot beef stew recipe to get started!

  • Use parchment paper to help keep food from sticking to the pan or dish. Sometimes vegetables and meats will stick to pans when cooking and can create a real mess to clean up. Line your pans with parchment paper to prevent sticking and make clean up a breeze. It is also helpful to place parchment paper over the top of dishes, like baked chicken, while cooking to avoid splattering and to help lock in the juices.

Getting the hang of weekly meal prep may take some practice but you will get the hang of it! The first couple times I did meal prep on my own, took hours. I quickly found my groove and was able to get it all done in half the time which ultimately saved me tons of time throughout the week! Feel free to leave me any questions you have in the comments below. Also, if you need more meal prep tips and recipes, don't forget to download my free 7-day meal plan


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 

Amber Hale, Health Coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.