Another Delicious Week!

It’s been a while since I have done a full-on meal prep for you all so I thought I’d give it a go this week!

I am attaching the links to the recipes and at the bottom you will find a full shopping list!

First Up…

Pork Tenderloin with Pan Sauce… Healthy , tasty and easy!!!


Next… take your left overs and make this…

Paleo Pork & flower Bake … Guilt free, filled with leftovers and again…easy!


Now let’s get to chicken…

Baked Honey Mustard Chicken Breast with Lemon …


Now…With your extra chicken you bake… Make this…

Chicken Fried Rice (make sure to use brown rice!)



Here are your ingredients!!



Summer Veggie Casserole

I am a huge fan of casseroles but they don’t normally sit well with the summer heat…even having the oven on during the summer gives me the sweats!

But I think I came up with a light-enough and healthy-enough alternative to the heavy winter feasts packed with cream of mushroom soup and pasta!


  • 1 zucchini
  • 1 summer squash
  • 1 onion
  • 1 8 oz pack of mushrooms
  • 1 large carrot
  • 1/2 head of broccoli
  • 1 head of finely chopped garlic
  • 2 tbsp olive oil
  • Any other summer veggies you want!
  • 2 cups of brown rice
  • low sodium soy sauce
  • salt and pepper
  • cayenne pepper
  • 1/2 cup shredded lowfat cheese of your choosing
  • 1 tbsp butter
  • skim milk
  • flour


The beginning process is simple. Saute all of the veggies until sort-of soft in the soy sauce and olive oil (soy sauce to taste but do so sparingly!)

While veggies are cooking place brown rice in 4 cups water and bring to a boil. Reduce heat to low and simmer until all water is absorbed.

Combine rice and vegetables in baking dish.

Using veggie pan (do not clean) melt butter and slowly sift in flour in small bits while briskly stirring until a paste is formed. Pour in milk in small amounts while stirring until paste becomes a thick soupy mixture. Pour on top of rice and veggies. Mix well.

Sprinkle casserole with cheese and diced red peppers and bake on 450 for 10 minutes with no top. Feel free to broil for a couple minutes until cheese is slightly browned and bubbling!




Crispy Oven-Baked Zoodles to Make with you KIDS

I love cooking with my 4 year old more than anything. Explaining how food works, the different tastes and how they interact, the science behind it, and having her fully engaged with me lights my heart of fire.

This is a perfect recipe to make with your kids because they get to do everything, they will add one of their favorite ingredients, and they will eat their veggies!


  • 1 or 2 zucchinis
  • 1 egg
  • 1/2 cup honey nut Cheerios
  • 1-2 tbsp honey


  • 2 paper towels
  • 2 bowls
  • 1 zoodler
  • 1 sheet pan
  • tin foil
  • 2 zipper baggies
  • 1 rolling pin
  • 1 basting brush

What to do:

Preheat over to 450 F. Crack one egg into bowl and beat with a fork until yolk is mixed with eggwhite. Zoodle your zucchini. Place zoodled zucchini into empty bowl and press firmly with paper towels until moisture is absorbed and veggies are dry. Place Cheerios in zipper baggie, press all air out and seal. Smash all Cheerios until tiny crumbs. Next pour egg into other baggie and add zucchini. Shake until well coated. With a fork, transfer the zucchini (make sure to allow excess egg to drip off) into Cheerio bag. Shake until well coated.

Line sheet pan with tin foil and rub foil with 1 tbsp olive oil to prevent sticking. Spead Cheerio-coated zucchini on tin foil evenly.

Place in 450F oven for 8 minutes until golden brown. With basting brush brush the zucchini  evenly with honey, turn oven to broil and cook 2-4 more minutes!



Six Quick, Easy and Healthy Weeknight Recipes!

A lot of people have been asking me for quick and easy meals they can make during the weeknights if they are unable to meal prep for the week!

I have put together a few here that should be great for anyone for this week and include fairly common ingredients that won’t require a lot of shopping!

I also made sure to include both carnivorous and vegetarian recipes!!

Broccoli and Feta Omelette


BBQ Turkey Burgers


Energy Revving Quinoa

Photos for for a Good to Go at Healthy Bites column.

Vegetarian Sloppy Joes


Ginger Veggie Stir Fry



Lime and Pepper Grilled Chicken Breasts


Hope this helps with some fun weeknight ideas!!


Two Meals, One Protein, Easy Meal Prep

These two meals are PERECT for meal prep!

Minimal ingredients, 1 pot, 1 bowl, 1 baking dish and a ton of flavor!

Turkey Meatloaf

  • 1 lb Ground Turkey
  • 1/2 cup oats
  • 1 egg
  • 1/8 cup ketchup or salsa
  • 1/2 cup chopped onions (3/4 of this in the mixture, 1/4 of this sprinkled on top)
  • salt
  • Italian seasonings

Mash all ingredients together (except small amount of onions) until egg has disappeared into mixture. Sprinkle leftover onions of top (also add chopped peppers and mushrooms in you like). Place in glass baking dish (a bread dish works best!). Cook on 350 degrees for 40 minutes. Enjoy!!

Photo by Karen Tedesco

Turkey Burger Spaghetti Squash Boats

  • 1 lb ground turkey
  • 1 can of sweet corn
  • 1 can of diced tomatoes with basil and garlic (or any fun diced tomatoes) WITH JUICE
  • 1 tsp olive oil
  • 1 tbsp balsamic vinegar
  • salt
  • pepper
  • 1 onion
  • 1 can of mushrooms
  • 1 spaghetti squash

Slice Spaghetti squash in half lengthwise and scoop out seeds. Place in oven on 400 until the spaghetti strings are pullable lengthwise with a fork.

At the same time combine all other ingredients into pan with dash of olive oil. Cook until turkey burger has no more pink. Salt and pepper to taste.

Place turkey burger mixture into fully cooked spaghetti squash! To eat pull strings of squash with fork with turkey mixture!





People have funny misconceptions about meal prepping.

The most common excuses I hear are:

“It takes too long” and “I’m not a good cook so I can’t do it.” In fact, meal prepping removes hours of weeknight cooking from my schedule and because its prep, the recipes are more simple than normal recipes.

So to help combat these whiny little excuses, I’ve decided to do a live Meal Prep with whoever wants to join to prove to you how simple it is! THIS SUNDAY January 14th at 3pm EST we will cook (or I will cook and you will watch) a few easy recipes that will last you for (lunches and dinners)  the entire week!

All you need to do is request to join the group right here –> LIVE MEAL PREP


And if you have any special requests please speak up!!

See ya there!!



I  feel like being nice today. And I am hungry, so with that, you get FOOD!!

Grocery shopping is like cilantro. People either love it or hate it.

I personally live for it. (Not cilantro…that shit is fucking disgusting!!)cv07QpA

But Grocery shopping…oh man…I feel like every trip to Aldi is an adventure!

I also love putting all of my groceries away in neat and tidy locations, just where they belong in the fridge. Sigh…makes me smile! Yes I’m weird.

So with my weirdness I’ve made a fun little list for you all.

The perfect grocery list for healthy foods to get you through the aisles.

Remember, don’t buy all of these things, just pic and choose based on your recipes!

And don’t forget, if you need recipes, check out my Pinterest…it’s choc full of them!

And if you need Meal Prep Ideas, check out these POSTS!!

food list