Work Week Meal Prep

Sundays are my favorite day to meal prep for the week, and after last weekend–it was needed! I love any form of eggs (egg muffins, scrambled, hard boiled), but this week I decided on egg muffins, one of my favorites.

The reason why I am so drawn to egg muffins and hard boiled eggs is because they are the perfect compliment to my morning shakes. They give you nutrition and the satisfaction of something to eat.


Egg Muffins: Feel free to use/swap whatever ingredients you like–mushrooms, spinach, etc.
-5 eggs
-1/4-1/2 cup bell peppers (whatever color desired)
-1/4-1/2 cup diced ham
-1/4-1/2 cup turkey sausage crumbles
-1/4 cup shredded cheese
-1/4 tsp desired seasoning (I used pepper)

Preheat the oven to 350 degrees. Line the bottom of the muffin cups with nonstick spray or butter. Mix your eggs in a bowl, add seasoning if desired. Dice and chop whatever ingredients you desire to have in your muffins. Fill the bottom of the muffin cups with your ingredients, evenly distributing between the cups. Fill the cups about 3/4 full with the egg mixture. Sprinkle shredded cheese on top if desired.

Bake the muffins at 350 degrees until they were firm and golden brown. Let them cool and remove from the tins and into a container or plastic bags. They are great warmed up and will last all week.

For lunch this week, I prepped chicken and rice, enough for the week.

Baked Chicken:
-2 lbs fresh chicken breasts (trim the fat)
-1/2 tsp pepper or your choice of seasoning

Directions: Heat oven to 350 degrees. Trim excess fat from the fresh chicken breasts. Line a pan with aluminum foil (not necessary). Spray the foil or pan with nonstick spray. Lay the chicken on the pan and sprinkle with pepper or your desired seasoning. Bake until chicken is fully cooked throughout. Let cool before placing in fridge.

Brown Rice:
-2 cups jasmine brown rice
-Rice cooker

Directions: Pour your desired amount of rice (I did about 2 cups) into the rice cooker. Fill the cooker with water so the water level is a half finger tip high over the top of the rice. Place cover on rice, cook until soft. If the rice isn’t cooked all the way through, you can add a bit more water and continue to cook. Let the rice cool before placing in the fridge.

As for my shake recipe, this is the recipe I have been making lately for breakfast to go with my egg muffin.
Morning Protein Shake:
-1 scoop protein powder (Chocolate Whey)
-1 tbsp PB2
-3 ice cubes
– 2 cups skim milk

Blend together and enjoy!


Repost: If You Are Overweight This Question Could Change Everything

By: // June 12, 2015

If you are overweight, asking yourself this question could change everything for you.

Do you ever get in your own way and make life a little harder than it needs to be? Do you self-sabotage, making choices you know aren’t good for you … like plopping down on the couch with a bag of chips or a pint of ice cream after a stressful day? Maybe you skip a workout and justify it with an exercise excuse? You tell yourself you will never be able to ___________ (fill in the blank) lose the weight, get fit, eat healthy, or run the 5k. Turns out we are pretty good at throwing up obstacles in our own path when our self-worth is a little shaky. The culprit is usually an underlying belief that you don’t deserve to have the life of your dreams. You can get rid of all that self-doubt and stop letting your weight get in the way of your goals by answering just one question.

Here it is: What have you always wanted to do but haven’t because of your weight? 

Recently I asked this question on my Facebook page.  The answers came pouring in and they were eye-opening. So many of you aren’t doing the things you want to do because of your weight—from wearing a bikini on a beach to feeling confident about who you are. Your weight has become a barrier between you and the life you imagine. That one thing you aren’t currently doing but want to be able to do can be turned into your biggest motivator for weight loss and a lifestyle change. (More on that coming up.) First, here are some responses we received at GetHealthyU:

Not crop my body out of every picture.

Stop obsessing about how other people see me since I gained weight.

Get up in the morning and feel free of the weight. I haven’t felt that in years.

Go on a long hike.

Be happy looking in the mirror.

What’s your answer? What have you always wanted to do but haven’t because of your weight? 

Turn your answer to this question into your biggest motivator. Use your goal to pull you into the direction you want to go.

If you say, “I want to be happy looking in the mirror” read it every morning and let it motivate you to take that walk.

Jot down: “I want to run” if that’s your goal and turn it into your rocket fuel to join the couch to 5k program.

If a bikini isn’t your thing, but you want to feel comfortable at the beach, buy a swimsuit of your choice that makes you feel darn good. When you feel good about you, it’s easier to make good choices for your body.

Related: 11 Common Solutions For Weight Loss Challenges

Use your goals as a compass. Goals and self-improvement challenge us and give us something meaningful to work toward. When we work on achieving our goals, we feel engaged and happier because we are actively taking action to make our lives even better. If you don’t let anything get in the way of you and your goals, your self-worth goes up because you are telling yourself that you are worth it!

Be happy now. Whether you want to feel more confident, or be able to hike, or like the way your arms look in a picture, you can still be happy in this very moment. I am all about goal-setting, but don’t hang your happiness on that goal. If you aren’t going to be happy until _________ then you are postponing the happiness you could feel right now. Before you know it the days, months and years go by. Happiness isn’t only something you are born with, it’s a choice.  Focus on the positives in the present to help fuel your future.  Start to enjoy this moment and the journey.

Love yourself throughout the process. While you can use your goals as motivators, remember to love yourself throughout the process. I believe you can’t make positive change from a negative mindset. You are probably good at being kind to others, so dole out some of that kindness on yourself. Don’t let the scale determine your self-worth. Guess what, it’s okay to love yourself AND want to improve. Nothing good is born out of self-criticism.

Related: 5 Amazing Changes After Weight Loss

You don’t have to be perfect. Magazines, TV shows, and Facebook status updates can easily make us all feel like we need to work toward perfect. You don’t. You don’t have to weigh a certain three numbers to be happy. You don’t have to look a certain way to be self-accepting. You don’t have to skip the beach because you don’t like how your thighs look. Let the things you want to do encourage you instead of becoming roadblocks. One way to become encouraged is to realize no one is perfect and you don’t need to be either.

You deserve to do all the things you want to do with your wonderful life. Let those things you wish you could do get you excited and motivated to achieve them. Don’t let anything stop you from living the life you desire. Use that fire within you to start to lose the weight.

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