It has been a very busy two months since I started the meal prep business! The last two weeks have been focused on making sure our clients eat healthy and keep up with their health goals through the Holidays. Wishing you a very Happy and Healthy Holiday season.
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Cinnamon, orange and blueberry protein muffins
Ingredients 1 ½ cups gluten free flour ¼ cup pea protein powder 1 tablespoon baking powder ½ teaspoon sea salt 2 tablespoons coconut sugar 1 egg, slightly beaten 1 cup unsweetened almond milk ¼ cup orange flavored extra Virgin Olive Oil 1 ½ tablespoons of Cinnamon Frozen Blueberries to place on top before baking Instructions Preheat…
2021 Week 20 Grilled Jerk Chicken
Ingredients 2 tablespoons dried minced onion 2 1/2 teaspoons dried thyme 2 teaspoons ground allspice 2 teaspoons ground black pepper 1/2 teaspoon ground cinnamon 1/2 teaspoon cayenne pepper 1/2 teaspoon sea salt 2 tablespoons extra virgin olive oil Directions In a small bowl, stir together the dried onion, thyme, allspice, ground black pepper, cinnamon, cayenne…
2021 Week 9 Menu
2021 Week 9 – The menu for the coming week! @MyTrainerMelissa @FoothillsWellnessCenter Monday Breakfast – Protein Waffles (make ahead on Sunday afternoon) Snack – Almond Joy Protein Bites (make ahead on Sunday afternoon) Lunch – Simple Mason Jar Salad (make ahead on Sunday) Dinner – Grilled Balsamic BBQ Steak Tuesday Breakfast – Lunch (Same…
Announcement!
For those of you who have followed my journey last year, 2020 was not the nicest to me or many that I know. I am now back in North Carolina and trying to get settled into a new town and home. Lucky to have found a gym close by that I can teach at. As…
2021 Week 8 Grocery Shopping List
Produce 4 cups spinach Butternut squash Almonds Chopped red cabbage 1 avocado 10 garlic cloves 2 large yellow onion 6 sprigs thyme Zucchini Potato Green bell pepper Red bell pepper Mushrooms (optional) 2 tomatoes 1 lemon Deli Extra sharp cheddar cheese Monterey Jack cheese Parmesan cheese Meat 12 boneless, skinless chicken breast 2 Chicken thighs …
2021 Week 8 Menu
2021 Week 8 – The menu for the coming week! #MyTrainerMelissa @OnFireHealing Monday Breakfast – Vegetable Quiche (make ahead on Sunday afternoon) Snack – Blueberry Cheesecake overnight oatmeal (make ahead on Sunday afternoon) Lunch – Powerhouse Mason Jar Salad (make ahead on Sunday) Dinner – Leftovers from the weekend! Tuesday Breakfast – Vegetable Quiche…
2021 Week 7 Grocery List
Produce 3 medium to large over-ripe bananas 2 small to medium zucchini 2 yellow onion 4 garlic cloves 2.5 cups broccoli florets Pecan halves Walnut halves Sunflower seeds Fresh thyme Baby arugula English cucumber Red onion Grape tomatoes Parsley 4 carrots 2 turnips 1 rutabaga Sweet onion Fresh cranberries Potatoes or Cauliflower Scallions Deli 4…
2021 Week 7 Menu
2021 Week 7 – The menu for the coming week! @MyTrainerMelissa Monday Breakfast – Banana Zucchini protein muffins (make ahead on Sunday afternoon) Snack – Savory Granola and Greek Yogurt (make ahead on Sunday afternoon) Lunch – Quinoa and Arugula Mason Jar Salad (make ahead on Sunday) Dinner – Crockpot Holiday Pot Roast Tuesday…
2021 Valentines Day Cookie Icing recipe
Ingredients 1 bar of cream cheese 2 TBSP pea protein powder 1 tsp stevia extract 1/4 cup swerve 1/2 tsp almond extract 2 TBSP dark Cocoa powder 2 TBSP almond milk Assorted gel food coloring Instructions In the mixer start with cream cheese, almond extract, almond milk, and liquid stevia. Mix until combined. Slowly add…
2021 Valentines Day Cookies
Ingredients 1 – box (gluten free) Sugar Cookie mix 2 tsp coconut sugar 1/4 cup almond milk 1 stick unsalted butter 1/2 tsp almond extract 1 large egg 2 TBSP pea protein powder Spray coconut oil Instructions Soften butter. Add all liquid ingredients into mixer (extract, egg, butter, milk) and mix until combined. Slowly add…
2021 Week 5 Roast Chicken
Ingredients 1 – 2 6 ounces boneless, skinless chicken breast 1/4 cup olive oil 1 orange, quartered 1 onion, quartered salt and pepper, to taste 2 tsp dried rosemary For the glaze 4 TBSP butter 4 TBSP whole grain mustard 4 TBSP honey 2 TBSP apricot jam 4 TBSP Grand Marnier Directions Preheat oven to…