Breakfast Frittata

Breakfast is the most important meal of the day, and this frittata is my secret weapon to healthy eating success.  Frittatas are so versatile; you can any veggie and meat in your fridge or freezer to give it that extra punch of flavour. Individually wrap portions in advance for an easy breakfast on the go! You won’t be disappointed by making this frittata part of your weekly meal prep routine.  Mmm…

Ingredients:img_1950

  • 1 dozen eggs
  • 1 Tbs coconut oil
  • Nonstick cooking spray
  • 1 cup mushrooms
  • 1 cup sweet potato, diced
  • 4 cubes frozen spinach (or 1 cup fresh spinach)
  • 1 turkey sausage, cooked and diced

*TIPAdd different veggies/meats each week to keep this recipe fresh and different.

Directions:

  • Preheat oven to 350 F
  • Spray 8×11″ dish with cooking spray and set aside
  • Crack all 12 eggs into a bowl, season with salt and pepper, and whisk
  • Heat coconut oil in pan and sauté veggies, season with salt and pepper
  • Lay sautéed veggies into baking dish
  • Pour over egg mixture
  • Bake for 20 – 25 mins, until centre is firm
  • Makes 8 servings

Sweet Potato Loaded Nachos

Weekends are meant for letting loose and having fun – and these sweet potato nachos will help do the trick. Perfect for a Friday or Saturday night when you’re in the mood to unwind with some fun finger food, with all the fixings.

These nachos look and taste like a cheat meal, but they’re NOT. So go ahead and indulge in a grande-sized platter of nacho heaven – paleo and Whole30 approved! This is healthy twist on a classic recipe made with bold flavours that, when combined with the sweet potato, is the perfect combination to kick-start your weekend the right way.

Load these nachos up and enjoy! Mmm…

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Ingredients:img_1866

  • 2 large sweet potatoes
  • 2 Tbs avocado oil
  • 1 Tbs coconut oil
  • 1 lb ground chicken (or ground turkey or beef)
  • 2 garlic cloves, minced
  • 1 small sweet onion, diced
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp chili powder
  • ½ tsp salt
  • ½ tsp pepper
  • ¼ cup water

Toppings: Avocado, Hot Peppers, Olives, Cilantro, Franks Red Hot Sauce Original; Non paleo options – cheese and sour cream.

Directions:

  • Preheat oven to 400 degrees F
  • Thinly slice sweet potatoes and lightly coat with avocado oil.
  • Place on baking sheet covered in parchment paper.
  • Bake sweet potato for approx. 25-30 min( 15 min one side, flip and bake 10 min on other side)
  • In skillet, add coconut oil, and sauté onions until translucent. Sprinkle with a ½ tsp of salt while cooking.
  • Add in ground chicken, cook until browned.
  • Add in minced garlic and all other spices, mix through.
  • Add in water, let cook on low for 5 min and set aside.
  • Once sweet potato is cooked and crisp, line on a large serving dish evenly, place ground chicken evenly on sweet potato. (or you can place on dinner plates for single servings)
  • Top with toppings of choice. I like avocado, olives, hot peppers and Franks Red Hot Sauce
    Original.
  • Non-paleo option – add sour cream and/or cheese.
  • Makes approx. 4 – 6 servings as an appetizer, or 3 servings as a dinner.

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Chicken Salad

Eating healthy doesn’t have to be hard or time consuming. That is why this recipe is a personal favourite. The combination of chicken with fresh crisp veggies, apples, and dates add an unexpected sweetness, while almonds add the perfect crunch!  Really easy to make and great to have ready in the fridge when hunger strikes for an easy lunch or snack! Add on a salad, eat in a lettuce wrap, and very delicious on its own. Paleo and Whole30 approved! Mmm…

Ingredients:img_1808

  • Whole rotisserie chicken, skin removed (bought premade in grocery store)
  • 2 large carrots, diced
  • 3 celery stalks, diced
  • 2 honey crisp apples, diced
  • ¼ cup almonds
  • 10 pitted dates
  • 2 Tbs Chipotle Primal Kitchen Mayo (can use your mayo of choice)

Directions:

  • Remove chicken from bones and chop
  • Dice carrots, celery, apples and dates
  • Measure out almonds
  • Combine in 3 separate batches in food processor – I add in a handful of chicken, with other ingredients in 3 batches with a bit of the mayo. Separate batches to ensure the processor is not over crowded.
  • Process until combined. Be sure not to over process, you don’t want a paste!
  • Place in Tupperware. I keep in fridge up to 4 days, if it lasts that long!

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Chocolate Coconut Energy Balls

img_1807I love Lara Bars, but the health food stores charge you a fortune. On the other hand, they are very easy to make and you can customize to your own tastes! Unfortunately, I can only use almonds because my middle son is allergic to all other tree nuts, such as walnuts and hazelnuts. But feel free to change it up for yourself, using any mixed nuts you like. Also, add different dried fruits like unsweetened cranberries, unsweetened dried blueberries, or dried apples.  The possibilities are endless!

Below I have the recipe for my favourite flavour – Chocolate Coconut! Paleo and Whole30 approved! Mmm….

PS – Personally, I love to eat 2-3 of these for
that pre-workout energy boost!

Ingredients:img_1800

  • 2 cups whole almonds
  • 4 cups pitted dates
  •  1 1/2 Tbs unsweetened coco powder
  • ¼ cup unsweetened coconut flakes
  • 1 Tbs coconut oil, melted

Directions:

  • Place almonds in food processor and blend.
  • Add in dates, coco powder, coconut flakes and coconut oil – blend until well combined.
  • With Tbs measure out and make into balls; makes approx. 45 Tbs size balls.
  • These can be molded into any shape you like! Feel free to get creative – bars, balls, logs, etc.
  • Make this recipe your own! Add in different nuts and dried fruits. The combinations are endless!

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Welcome to My Motivated Meals!

For my very first post, I wanted to share with everyone my weekly ritual when it comes to meal planning and healthy eating.

The main goal of this blog is not only to share some of my meal planning secrets to make your life easier, but also to share all the healthy recipes to help keep you on track with weight management. Also, please read my intro to learn more about me and how this blog started, and follow me on Instagram where I have already been sharing all of my meals!

Ongoing, I will be sharing easy, healthy recipes that anyone can add into their repertoire, along with my weekly meal plans.  Subscribe by clicking the “+follow…” button that appears at the bottom right of this page, or leave me a comment using the ‘COMMENTS’ link beside the date at the top of each post.

Meal Planning 101

Step 1 Plan out your meals for the week, by day. This is the most important step and the basis for how I build my grocery list each week (see image below). Coming up with meal ideas can be the hardest part of the whole process, but once you have your list it gets that much easier. Also, think about striking a healthy balance. Try cooking these meals on the weekend to prepare you for the upcoming work week.  Also it is always good to consider at least 1-2 meals that you can whip up easily when you get home for everyone (BBQ, for example). Also, making big batches and freezing for another week is a extra bonus, for example meat sauces, meatballs and chili freeze great!

And don’t even think about throwing out that list at the end of the week. When  you have  4–5 weeks of meal plans saved, it becomes that much easier to recycle and mix and match those idea as you plan your next week.

Step 2: Build your grocery list. The example below is organized by department; in my mind, I just follow the path of the grocery store, starting with fruits and veggies, followed by meats, bakery, etc.

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Step 3: Get your groceries! Now this all depends on what type of shopper you are. I recently converted to online shopping, which, as a busy working mom with 3 young children has saved me tons of time running around the grocery store every Saturday (I’m exhausted just thinking about it!). But if you’re the type who likes to get out there in the aisles, by all means, go for it. Either way, I keep a list of favourites that I buy, adding those extras that I need to fulfill my meal plan each week. It’s that simple.

Step 4: Get cooking. People often ask me how and when I find the time to prep 3-4 meals for the week, but really there’s no secret. When you already have the right ingredients in the fridge, just roll up those sleeves and get to it. Remember – no pain, no gain. A few hours on the weekend (in between those kids swimming lessons and birthday parties), will make a world of difference come Monday thru Thursday when you’re not scrambling in the kitchen. Eating right doesn’t come without a little sacrifice, so if you can spare a little time on a Thursday or Friday evening planning for the week ahead, you – and you’re entire family – will thank you for it later. Once you get into the routine, you will never go back!

If anyone would like my template, message me I will be happy to share!

Thanks for reading, and happy meal planning!