Healthy, Easy Dinner

If I am being quite honest, I usually don’t make many dinners worth posting. I figured I would take a shot of dinner last night, just to give you a bit of an idea of how easy a healthy (and tasty dinner) can be!

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Shredded Grilled Chicken: As you saw from my post earlier this week, I already had all my chicken cooked on Sunday. I just threw the chicken into the oven to heat it up. Of course, I added a bunch of dipping sauces! No one likes plain!

1/2 Sweet Potato: Baking a sweet potato in the oven brings out the sweetness of the potato. When cooked in the microwave, you don’t quite get that same taste. However, baking a sweet potato in the oven takes forever. First, I poke holes in the potato and heat in the microwave for a few minutes. Then, I wrap the potato with tin foil and throw in the oven at 450. Putting the potato in the microwave first, cuts down on baking time in the oven. I top it with splenda (or stevia) and cinnamon.

Cole Slaw: I used pre-made cole slaw mix and added the following (sorry, no exact measurements): lemon juice, sugar free syrup (can sub honey), plain/fat free greek yogurt, dijon mustard, apple cider vinegar, splenda, salt, pepper.

Broccoli Salad: 3.5-4 cups broccoli, 4-6 Tbs plain/fat free greek yogurt, 3 strips cooked turkey bacon, fat free feta, 3 Tbs apple cider vinegar, splenda, salt, pepper. This makes 3-4 servings worth.

Enjoy!

Well-Rounded Breakfast for those that Cannot Find the Time to Cook

If you just can’t find the time to cook in the morning, THIS is for you!

When making a well-rounded meal, I include fats, protein, and carbs. Usually, my go-to protein source in the morning is eggs, but the other day I found myself running out the door, no time to spare to cook. Here was my solution:

As I was running out the door, I grabbed protein powder (protein), oats (carbs), and almonds (fats). Heck, you could even keep these items stocked in your car for “emergencies.”

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As I got to work, I threw the oats, almonds, and protein powder (I used Cinnamon Swirl) into a bowl with hot water and splenda. Wah-lah, PROTEIN OATS!

Next, I grabbed a cup of coffee and I poured protein powder into the coffee (Mocha Mint). Wah-lah, PROTEIN COFFEE! I like to add splenda (or stevia) and unsweetened almond milk.

It’s as EASY at that!!

I absolutely LOVE the About Time protein powder samples; they are the definition of convenience. Plus, with the samples, I get a variety of flavors and don’t have to commit to a large tub of only one flavor. You can find them at www.tryabouttime.com and are welcome to use coupon code: BrittATProtein for 25% off your entire order.

Easy Meal Planning for the Busy Work Week

The EASIEST way to eat healthy during the week is to prepare food ahead of time. I realize taking a couple hours out of your Saturday or Sunday to prepare may not be ideal, but it certainly is worth it once the busy work week hits.

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Here is how I go about preparing for the week:

1) I cook all proteins because these are the most time-consuming. I switch it up every week. Pictured: grilled chicken and 96% fat free ground beef. I also made hard-boiled eggs (bake in oven for 30 minutes @ 350F). I always have cans of tuna and egg whites on hand as well.

2) Make salads. I pre-make salads, that way I can grab my chicken and throw it in the salad (and sometimes throw it all in a whole wheat wrap) for a healthy meal that takes less than 30 seconds to put together. Salads pictured: Summer Salad (fresh spinach leaves, sliced almonds, fat free feta, chopped strawberries), Cobb Salad (greens, tomatoes, hard-boiled egg, onion, cheese, turkey bacon), Broccoli Salad Casserole (broccoli, turkey bacon, fat free feta, apple cider vinegar, plain/fat free greek yogurt, splenda, salt, pepper).

3) I chop up fresh veggies and also use steamables. Throwing a bag of vegetables in the microwave may not be ideal, but it’s easy, convenient, and cheap. Pictured: Steamed peas and broccoli.

4) Cook whole grains. Pictured: Quinoa. I usually make some brown rice as well.

5) Other items I keep stocked that are easy for grab-and-go: fresh fruit, cottage cheese, greek yogurt, rice cakes, natural peanut butter, powdered peanut butter, nuts, beans, oats, puffed rice/wheat cereal, cream of wheat, protein bars, protein powder, potatoes (white & sweet), whole wheat wraps.

Once you get the hang of it, all you should need is 45 minutes-1 hour to get all your food together for the week. The best “diet” for you is one that is not only healthy and nutritious for the body, but one that is manageable and convenient. Find YOUR way!

High Protein, Sugar Free Power Cereal

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Powerful Monday Breakfast!
High Protein, Sugar Free
The best way to start the week off with a kick.

In a shaker bottle, mix 1 C Unsweetened Almond Milk, 1/2-1 Scoop Cinnamon Swirl Protein Powder (or flavor of choice), 2 Packets Splenda (or sweetener of choice) and Ground Cinnamon.

Shake well.

Add 1.5-2C Puffed Rice Cereal & Almonds to mixture.

Sweet & Creamy Protein Cereal :)

Have your cake AND eat it too!

You heard me!  I said,  ”HAVE YOUR CAKE AND EAT IT TOO!”

How many times have you heard:

“I would love to have that cake, but I am trying to lose weight.”

“I’d eat that cookie, but bathing suit season is just around the corner.”

“I’d do anything to eat those brownies, but I want a flat stomach.”

It’s EITHER/OR here.  I am here to tell you, it doesn’t have to be EITHER/OR because it can be BOTH.  You can eat your cake and achieve your fitness goals.

image (20)I eat dessert every day, usually 3x a time.  That’s a FACT.  See that Sprinkles Cake with Sweet Cream Cheese Frosting?  Yup, that was my breakfast this morning.  How can we eat dessert without compromising our fitness goals?  It comes down to eating the RIGHT desserts.

I am one of those people who could eat nothing but sweets for the rest of my life and be perfectly content.  Needless to say, having a sweet tooth my whole life has made for a challenging road when trying to achieve my health, wellness, and fitness goals.  So much so, that I made myself learn how to combat the sweet tooth.  I simply got creative in the kitchen and found ways to make desserts both delicious and advantageous to all my goals.  Sometimes, I honestly think it’s too good to be true.

I took the time to compile all of these dessert recipes, 22 of them to be exact.  Super healthy, super delicious, super easy to make.  They have all been put into the E-Book “Sweet Treats: Guilt-Free.”  The E-Book is less than $5 and could be your ticket to fat loss success.  Learning how to make and eat healthy desserts has honestly changed my life and the way I look at food.  Living a healthy lifestyle CAN be awesome, enjoyable, something you look forward to.

If you are interested in the E-Book, you can click directly on this link: http://brittanytegeler.com/store/

No ipads, nooks, or fancy gadgets necessary to read the book; all you need is an email address!


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