Tag: meal prep

Quick & Dirty Meal Prep Ideas – Part 2 Cont.

Quick & Dirty Meal Prep Ideas – Part 2 Cont.

Hi Guys! Happy Thursday! Woooo almost headed into the weekend. I swear time has literally FLOWN by since Christmas…does anyone else feel this way?! This weekend were off to Newport, RI for some (eek) wedding vendor meetings and then next weekend we’re off to a much sunnier & tropical location in the British Virgin Islands. I can hardly wait.

Anyway, on my last post, I shared with you what my typical grocery list would look like. If you haven’t seen it yet, check it out here! For part 2, I wanted to share with you some simple quick & dirty meal prep tips. Believe it or not, I’ve been able to cut it down to under an hour and a half if you’re speedy in the kitchen! I used to DREAD meal prep because it meant cooking in the kitchen for basically half of my Sunday. This can take a toll on you believe it or not. So, I decided to make things more simple. Yes, I love extravagant meals here and there, but right now, time is precious. I’d rather spend my Sunday’s outside, doing yoga, netflix & chilling, meeting up with a friend for coffee…ya know…not in my kitchen for a million hours.

So take it or leave it, but I’ve shared with you a few examples of what my typical meal prep for the week looks like. Would love to hear your suggestions as well – comment below and tell me how you keep your meal prep effective and efficient!

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First and foremost: Set you oven to 425 degrees. I find this temperature works great for what I’m meal prepping. Option to go a few degrees cooler if you’d like to cook your foods on the slower side! 400 degrees would be a great option.

Sweet Potatoes:

Dice sweet potatoes. Lie on baking sheet coated in coconut oil. Mix the potatoes with coconut oil or avocado oil, Himalayan salt & the Primal Palate ‘new bae’ seasoning (similar to old bay – SO good!) Cook for about 25 mins or until soft & starting to brown. I like to throw it on broil for about 2 mins to get them extra crispy.

  • Let cool to room temp then store in fridge.
  • Other ways to season, I love a simple garlic powder, paprika, black pepper, turmeric, and himalayan salt. Another yummy option is cinnamon, paprika, himalayan salt.

Broccoli and/or Cauliflower:

Coat in avocado oil and lay on greased baking sheet. Toss in Himalayan salt, turmeric, garlic powder, black pepper, and maybe add some nutritional yeast for some extra flavor! Cook at same temp as sweet potatoes. Only need about 15 mins or until soft/lightly crispy! Let cool to room temp then store in fridge.

Brussel Sprouts:

I sometimes buy a bag of the shaved brussl sprouts to save time. Sauté in avocado oil, Himalayan salt, black pepper, minced garlic. Cook until crispy, light brown around the edges. Let cool to room temp then store in fridge.

Broccoli and Cauliflower Rice

I buy it pre-riced because it saves time! But you can also buy the head and throw into a food processor. This can be great to mix with rice and grains for some added nutritional benefit & to “buff” it up more. Sautee in avocado oil, Himalayan salt, black pepper, turmeric, minced garlic, nutritional yeast, sprinkle of paprika

Steamed Rainbow/Heirloom Carrots:

Fill up small pot with water. I used baby rainbow carrots so didn’t need to peel them! But if you bought the full carrot sticks, you should peel them before boiling. Add your carrots to the water and cook on high to bring to a boil. I let them sit in there until I can easily poke a fork through. Drain the water. Toss in ghee, Himalayan salt, black pepper, thyme, rosemary, & a sprinkle of cinnamon or ginger powder

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Homemade Cashew Oat Milk:

  • Soak ¾ cup raw cashews in water for 2 hours.
  • Add to blender + 5 cups filtered water. Blend for about 2 minutes. I love making cashew milk because there’s never any leftover “pulp”, therefor making it EXTREMELY easy to make!
  • Add 1 cup gluten-free oats, pinch of Himalayan salt, cinnamon, and sweetener of choice (choose from my grocery list options!)
  • Blend for 1 minute! Any longer, make cause the oats to actually get slimy.
  • Enjoy!! This half & half blend makes for a delicious creamy non-dairy milk alternative!


  • Prep about 1-2 cups of a grain for the week (i.e. quinoa)
  • Hard boil about 6-8 eggs for the week. I had about 1.5 to salads for protein or use them to snack.
  • Spiralize the zucchini for dinner.
  • Cut lemons in half to use for lemon water in the morning.
  • Peel bananas and store in freezer for smoothies.
  • Mince garlic for the week.
  • Use banza pasta for dinner 2x’s a week to save time. I love banza because it’s so filling, takes 10 minutes, and add any vegetable (spinach, broccoli, etc.) to it and you have yourself a dinner!
  • Breakfast for dinner is a great, quick and easy option on days where you haven’t had eggs for either breakfast or lunch.


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Snack Ideas:

  • High Protein/High-Fat bars like RxBar, BulletProof Bar, EatIQ Bar – great for long lasting energy for the day, BRAIN FUEL.
  • GG’s scandanavian Crackers with avocado, fresh lemon, tahini drizzle, Himalayan salt, black pepper, hemp seeds or hard-boiled egg white for added protein
  • GG’s Crackers with almond butter, cinnamon, honey, banana, and Himalayan salt
  • Mary’s Gone Crackers & Carrots to dip in Hummus or Cashew Cheese
  • Quick Fab4 Smoothie (spinach, protein powder, non-dairy milk, healthy fat (almond butter or coconut butter), fiber source (flax or chia seeds), ¼ cup frozen fruit
  • Vegan Chocolate w/ Almond Butter
  • 3 cups of popcorn
  • Siete Tortilla Chips w/ homemade guacamole
  • Non-dairy (nut-based) yogurt with cacao nibs, goji berries, sprouted almonds or almond butter, & cinnamon (optional honey or granola)
  • Roasted sweet potato “fries” dipped in Primal Kitchen Chipotle Lime Mayo
  • Siete grain-free tortilla topped with 1 fried egg cooked in fourth & heart ghee, avocado slices, radish, sauerkraut, and microgreens
  • Healthy Hot Chocolate – 1 cup warmed homemade cashew milk + 1 tbsp cacao powder + sprinkle of himalayan salt + vanilla stevia to sweeten + Vital Protein Collagen + 1 tbsp coconut butter // blend and enjoy!
My Grocery List + Kitchen Staples Part 1

My Grocery List + Kitchen Staples Part 1

Hi guys!

I’ve gotten a few questions on my grocery list, kitchen staples, favorite brands, etc., so figured I’d dedicate this blog to my GROCERY LIST. Keep in mind, obviously not every trip to the store looks like this…but these are all things I typically like to keep in my kitchen or rotate through on different shopping trips. I’ll be honest, I usually shop at Whole Foods out of convenience (it’s 4 min walk from me)…but, a lot of these items can be found at most grocery stores these days! I’ve gone through and added a lot of links so you can learn more about these brands, some via Amazon, some via their direct links.

For next week, I’m adding a mini meal prep guide using a lot of the ingredients found on this list! So keep an eye for part dos!


Bananas – peel & freeze for smoothies
Organic Spinach – I buy the largest container available
Organic mixed greens, dinosaur kale, arugula, or romaine (I try to always buy a different green to mix it up with the spinach)
Avocados – I buy about 4 for me (1/2 avocado a day or more ☺)
Cauliflower and/or Broccoli
Brussel Sprouts
Rainbow/Heirloom Carrots
Optional Broccoli and/or cauliflower rice
Sweet Potatoes – I usually roast about 4-5 for me & Justin for the week
Raspberries – SUPER high in FIBER
Radishes – for some extra crunch!
Baby Carrots – for snacking
Beets – love the brand Love Beets
Zucchini – usually always have a few to spiralize & add to Banza pasta to bulk it up

Bulk Foods:

Raw Cashews – to make homemade cashew milk!
Gluten-Free Oats
Sprouted Almonds
Quinoa, Farro, or Wheatberry are some of my favorites!
Fresh ground Almond Butter


Large Brown Eggs – love Vital Farms (buy eggs that are pasture raised, certified organic, non-GMO)
Non-Dairy Cheese – Love the brands: Treeline ( garlic-herb cashew cheese) or Kite Hill Almond-based Ricotta
Hummus – love Hope Foods Hummus (100% clean, organic ingredients & so many yummy flavors)
Coconut Casava Tortillas from Siete – grain-free & paleo tortillas
Kombucha – always buy Health-Ade (usually lemon ginger & buy 2 small bottles to sip on throughout the week)
Sauerkraut – GREAT for the gut! Love the beet kraut from Wildbrine or the dill pickle from Farmhouse Cultures


Kite Hill (almond based yogurt) or Forager (cashew based yogurt) non-dairy yogurts
Nut-Based Milk if no-time to prep your own – check to see that there are no weird additives or gums
Kite Hill cream cheese (also almond based)

Dry Foods:

Lentil/Bean Based Pasta – some of my favorite brands include Banza (chickpea) pasta, Tolerant Foods (red lentil pasta), or Ancient Harvest Green lentil pasta
Organic (no sugar added) Diced Tomatoes – I like to have a few cans on hand to sauté with mixed veggies, spices, and toss over pasta
GG’s Scandinavian Crackers (high fiber, low carb/calorie crisp) – great for snacking with avocado or almond butter
Mary’s Gone Crackers (love the cracked black pepper)
Ground Flax Seeds – I buy mine from Bob’s Red Mill
Plant-Based Protein Powder – Brands I like: Aloha! (not at WF, but can be found at CVS), Amazing Grass, Garden of Life
Vital Proteins Collagen
RxBars (paleo, only natural sugars (i.e. dates), egg whites for added protein
Bulletproof Bars (fave is the vanilla flavor)
Hu Chocolate or Eating Evolved Chocolate (uses coconut sugar to sweeten, dairy-free, PALEO)


Shredded Unsweetened Coconut Flakes
Soups to have on hand – I love Amy’s soups (check for low-sodium, no dairy, no added cane sugar) or Faween Soups (not available at Whole Foods)
Granola (I don’t always buy granola as I end up overeating it LOL. I swear granola is the one thing I could eat endless amounts of). BUT if you like granola, brands I recommend include: Gr8nola, Purely Elizabeth, Back Roads Granola, Steve’s Paleo Granola, Kitchfix Grain Free Granola
Crispy Chickpeas – adds a delicious crunch on salads (sea salt from Biena Foods is delish!)
Siete Tortilla Chips – BEST grain free tortilla chip out there
Popcorn – I buy the brand Lesser Evil (they make their popcorn with either coconut oil, avocado oil, or ghee & add Himalayan salt)

Optional Superfoods: (MOST can be found in the supplement aisle at Whole Foods)

Bee Pollen
Chia Seeds
Hemp Seeds (great extra source of High protein)
Goji Berries
Cacao Nibs
Cacao Powder
Matcha Green Tea Powder
Maca Powder
Ashwaganda Powder

Condiments & Healthy Fats:

Almond Butter (usually buy the ground almond butter from the Whole Foods bulk section)
Coconut Butter
Coconut AminosCoconut Secrets Garlic sauce (low-sodium, made w/ coconut aminos)
Coconut Oil (spray can and jar)
Avocado Oil
Olive Oil
Ghee – Fourth & Heart is a great brand available at WF! Or you can check out a local brand: Gather Superfoods
Spicy Brown Mustard – (love the brand: Sir. Kensington’s)
Healthy Mayo – (love the brand Primal Kitchen & their chipotle lime mayo)


Healthy Dressings from Primal Kitchen Foods (LOVE their Caesar, Green Goddess, & Ranch Dressing)

Frozen Foods:

Frozen Riced Cauliflower (for smoothies)
Frozen wild blueberries
Frozen veggie/stir-fry mix
Hilary’s Eat Well Veggie Burgers and/or bites
Salmon Fillet
Food for Life Ezekiel Toast
Mikey’s Paleo English Muffins
Cali’Flour Foods Plant-Based Pizza *not found in grocery stores


Organic Maple Syrup
Coconut Sugar
Vanilla Stevia


Nutritional Yeast – literally add this to everything for a vegan “cheesy” flavor
Himalayan Salt
Black Pepper
*all of Primal Palate’s spices (they’re not available at WF, but order them online – highly recommend!)

How to Meal Prep for the Ultimate Buddha Bowl – making lunch easy & delicious

How to Meal Prep for the Ultimate Buddha Bowl – making lunch easy & delicious

If you follow me on Instagram, you’ve probably seen me post a Buddha bowl or two…ha who am I kidding? More like every other day. They’ve pretty much become a staple in my diet and for good reason. Buddha Bowls are super nourishing, full of wholesome, real ingredients that are both good for you and believe it or not, taste REALLY good too.  They keep me satiated and leave me feeling energetic, not bogged down (which let’s be honest, is crucial when you’re eating lunch at 12pm and need to get through the rest of the work day without hitting that “afternoon slump”). If all of that isn’t enough reason to start introducing Buddha bowls into your diet, than how about the fact that so long as you meal prep, you can throw these together in less than 5 minutes AND keep it exciting each week with new/different creations?!

I wanted to provide you with my quick & dirty tips to building your own Buddha bowl each week and share some of my favorite recipes with you!

Pick a Base

I like to mix up my greens as much as possible or choose 1-2 to mix. My favorites are spinach, baby kale, romaine, and arugula. I use about 2-3 heaping cups of raw greens.

Choose a Protein

The key to feeling satisfied longer after lunch is to load up on protein. This can come in many ways. I choose not to eat meat, so my go-to protein sources usually come from the following (but obviously, feel free to add meat!):

  • Hard Boiled Eggs (I love making a huge batch of these on Sunday for meal prep. So easy, filling, budget-friendly, and are perfect for either a quick breakfast, snack, or to add to a salad bowl.
  • Veggie Burgers. I love Hilary’s Eat Well burgers. They’re super filling and taste delicious! They also have smaller; bite-sized veggie bites that I LOVE as well. Or if you’re feeling ambitious, make your own!
  • Plant-Based Protein. This can come as quinoa, chickpeas, lentils, white beans, black beans, mung beans, Portobello mushrooms, chia seeds, hemp seeds, flax seeds, grains* (see below).
  • Salmon Quinoa Balls. This is a recent recipe of mine that I LOVE and it’s packed with protein, easy to make a batch of, and guess what? I use canned salmon and no, it doesn’t taste bad! I feel like canned fish gets a bad rep, BUT it’s all in how you use it. It’s important to make sure first and foremost that the can fish you’re buying is non-GMO, sustainably wild caught, and tests for mercury. Whole Foods usually has a few trustworthy brands in stock.
    • In a small bowl mix the following ingredients: 1 can of salmon + 1 full egg + about 1/3 cup pre-cooked quinoa (or more if you choose) + ¼ – ½ tsp garlic powder + Himalayan salt & black pepper to flavor + 1 heaping TBSP of Sir Kensington’s mustard + 1 heaping TBSP of Primal Kitchen Chipotle Lime Mayo.
  • Mix evenly throughout and store in fridge for 30 minutes (this helps to harden them before forming small balls to cook on the stove top). Heat a sauté pan with 1 TBSP of ghee (I find this works best for frying). Form small balls (~ 2 tbsp each) and cook for about 3-5 minutes on each side, checking periodically. Remove once golden brown.



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Pick a Healthy Fat

Following the Fab 4 mindset from Kelly Lovaque’s book “Body Love” has really helped me to understand how to breakdown my meals and ensure I’m properly fueling myself. FATS are KEY for feeling full, longer. I find I’m soo much more satisfied with my meals when it’s backed with healthy fats.

  • Avocados (usually use about 1/3 of an avocado)
  • About 2 TBSP of Nuts or Seeds, or a combo of both (Almonds, Cashews, Walnuts, pumpkin seeds, sunflower seeds, etc. – pick one you love and stick with it!)
  • Oils (olive oil, flax oil, avocado oil, coconut oil – make a yummy dressing with any of these!)
  • Tahini (sooo yummy in Buddha bowls – mixes well with a splash of olive oil, lemon juice, and garlic)
  • Healthy salad dressings to have on hand (my favorite brand is Primal Kitchen. I always have a few of their dressings on hand. My favorites are the honey mustard, green goddess, and ceasar. They also have healthy mayos using avocado oil that I love as well.)
  • Salmon
  • Cook your veggies in Oils and/or Ghee.
  • Hummus
  • Nut-Based “Cheese” (favorites include Kite Hill and TreeLine)

Load up on the Veggies!


This is my FAVORITE part! I love seeing how my Buddha bowls change with the season. I love choosing veggies that are in season – they’re usually more affordable, they’re usually FRESH and LOCAL, and they’re really what your body needs. *hint* think about how our bodies crave starchy root vegetables in the fall and winter because they’re warming, nourishing, and keep us grounded (quite literally they are pulled from the ground). Ayurveda (eastern medicine) talks alllll about this if you’re interested in learning more!

For the Fall and Winter, I typically like to include 1-2 root vegetables in my bowl and then 1-2 other vegetables (more details below on some of my favorites). Details on meal prep tutorial at bottom of page.

Root Veggies:

  • Sweet Potatoes
  • Purple Potatoes
  • Delicata Squash
  • Butternut Squash
  • Acorn Squash

Additional Veggies:

  • Broccoli or Broccolini
  • Brussel Sprouts
  • Cauliflower (white, purple, yellow – they’re all great!)
  • Zucchini
  • Beets
  • Mushrooms
  • Heirloom Carrots

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Pick a source of Fiber

  • Lentils
  • Split peas
  • Chia seeds (although I’d recommend soaking them typically, rather than adding them raw)
  • Flax seeds
  • Brussel sprouts
  • Chickpeas (I love adding crispy chickpeas for a nice crunch on a salad!)
  • Sunflower seeds
  • Pumpkin seeds
  • Broccoli sprouts

Probiotic Rich Foods (optional, but recommended!)


  • Sauerkraut is ABSOLTUELY my go-to. Farmhouse Cultures or Wildbrine are both great brands.
  • Tempeh


Grains (optional)


I don’t always add grains to my Buddha bowls  – it usually depends on what my protein looks like. If I’m only adding 1 egg, I typically like to pair that with a grain that’s high in protein. Quinoa, Millet, Buckwheat, wheat berries, barley, wild rice, etc. are all fairly high in protein.


Choose a Dressing!

Though a minor step, your dressing can really pull your Buddha bowl together! A lot of what I choose to dress my Buddha bowls in, I’ve mentioned under “healthy fats”.

  • Oils (olive oil, flax oil, avocado oil, coconut oil)
  • Tahini – mixes well with a splash of olive oil, lemon juice, and garlic
  • Healthy salad dressings to have on hand (my favorite brand is Primal Kitchen. I always have a few of their dressings on hand. My favorites are the honey mustard, green goddess, and ceasar. They also have healthy mayos using avocado oil that I love as well.)
  • Hummus (sometimes a HUGE dollop of hummus w/ a squeeze of lemon juice is all you need!)
  • Nut-Based “Cheese” (favorites include Kite Hill and TreeLine)
  • Apple Cider Vinegar + Lemon Juice + Olive Oil
  • Make your own Honey Mustard (1 tsp honey + 1 tbsp Dijon mustard + 1 tbsp olive oil + a squeeze of fresh lemon juice + Himalayan salt + black pepper)
  • Vegan Pumpkin Seed Pesto (fresh basil, olive oil, lemon juice, pumpkin seeds, fresh minced garlic, handful of spinach, Himalayan salt, black pepper)





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Now, I know that was A LOT of information, but I wanted to show you just how easy it is to diversify your buddha bowls and mix it up each week! My recommendation to you is to choose 1 or 2 from each bucket that you’ll use for the week and meal prep it all on Sunday. Each week, choose something new and different from each bucket that way you’re always keeping things exciting!

Here’s an example of what I’ll prep on Sunday:

  • Roast vegetables. Set oven to 425 degrees Fahrenheit. Cut my sweet potatoes into wedges, coat in avocado oil, Himalayan salt, black pepper, & rosemary. Cook for ~ 20-25 minutes & once soft, throw on broil for about 2 mins or until slightly charred.
  • I’ll also roast 2 heads of broccoli & one head of cauliflower at the same time. Coat them in coconut oil & add adobo seasoning from Primal Palate. I’ll cook them for a shorter amount of time (usually about 15-20 mins).
  • Let both of these sit & cool to room temperature before storing in the fridge.
  • While the above is cooking, I’ll boil a large pot of quinoa & hard boil about 6 eggs for the week.
  • The above should only take you about an hour in total! This alone makes prepping lunch each day SO much easier!
  • If I have extra time in my day, I may make my quinoa salmon burgers & whip together a vegan pesto that I can use in my Buddha bowls each week.

That’s it! Each day you make your bowl it should easily take less than 5 minutes to throw together and build your gorgeous, nourishing Buddha bowl!

Baked Butternut Squash, Apple, & Date Skillet Oatmeal

Baked Butternut Squash, Apple, & Date Skillet Oatmeal

Happy November guys!!

November is one of my FAVORITE months for multiple reasons. First of all, early November in New England has got to be the prettiest for fall foliage. Secondly, it’s my birthday month (hehe). Lastly, it’s THANKSGIVING and who doesn’t love shoving your face until you quite literally, can’t fit anything else in your stomach? …EVEN if you TRIED. Yep, November is a pretty damn GREAT month to celebrate. And what better way to celebrate than with a tasty, fall-inspired recipe just in time for the holidays?!


Honestly, it feels like it’s been forever since I’ve posted a recipe on the blog. I’m really excited about this one because butternut squash and dates are my absolute favorites. This recipe is REFINED-SUGAR free yet irresistibly and naturally so sweet! Your tastebuds will be dancing for joy after devouring this one. I promise! And if you’re thanksgiving dinners are anything like mine, this will be a nice, HEALTHY dessert amongst all the sugary pumpkin and pecan pies! Or if you have a sweet tooth like I do in the morning, this makes for a perfect breakfast snack when you’re on-the-go!


I’m really excited about a new product that I included in this recipe. I’m constantly looking for healthier, low-glycemic, and refined sugar free sweeteners. I was introduced to D’Vash Organics,  a 100% organic, California-date nectar. It’s vegan, non-GMO, and believe it or not, has 25% less sugar than honey! Honey typically is about 16 grams of sugar per TBSP, while D’Vash is 12 grams of sugar per TBSP, making it a REALLY great low-glycemic alternative similar to maple syrup, coconut sugar, and honey. I also love the unique flavor it adds. I’ve always said dates are natures candy and this sweetener NAILED it.

Use code ‘EATRUN‘ for 20% off your D’Vash Organics orders!


  • 1 cup chopped butternut squash (I prefer to buy it already cut at Whole Foods to IMG_7732save me cooking time)
  • 2 cups Gluten-Free Quick Oats (I prefer Bob’s Red Mill)
  • 2 cups Cashew milk (I used the brand Pacific)
  • 1 TBSP cinnamon
  • 1 TBSP ghee (I prefer the madagascar vanilla bean ghee from fourth&heart)
  • 3 TBSP D’Vash Organic Date Nectar
  • Pink Himalayan Salt (just a few shakes)
  • 1 egg
  • 2/3 cup organic (no sugar added) apple sauce
  • Raw pecans


First, you’ll want to pre-roast the butternut squash. Set your oven to 415 degrees. Coat the butternut squash in coconut oil, cinnamon, and a little bit of Himalayan salt. Place on a baking sheet (lightly coated in coconut oil as well) and bake for about 35 minutes or until squash is soft.

After you remove your squash from the oven, lower the heat down to 350 degrees. Mash 1 cup of the butternut squash together. In a cast iron or oven-safe skillet, heat 1 tbsp of ghee over the stove top on LOW heat. Once the ghee has melted, add in ALL ingredients including the butternut squash, the 2 cups each of oats and milk, cinnamon, date nectar, apple sauce, and egg.

Stir evenly with a whisk until it is all well blended. Feel free to add a few, light shakes of the Himalayan salt. After about 2-3 minutes, remove from heat. Option to sprinkle pecans on top. And then place in the oven and let cook for about 30-40 minutes or until the top is a light golden brown. Make sure to cut a small indent before removing from the oven to ensure it’s cooked fully through (shouldn’t be overly soft or mushy).

Once finished, remove from oven and let cool for about 20 minutes before serving. Option to top with sautéed apples or blueberries, ice cream, yogurt, or even smothered in peanut butter or coconut butter!

Don’t forget to use code ‘EATRUN‘ for 20% off your D’Vash Organics orders!




Easy meal prep in 1-2-3!

Easy meal prep in 1-2-3!

Hi everyone,

So today I’m going to talk to you all about meal prep! Though most Sunday mornings I wake up feeling on edge because of “all the errands I have for that day”, I’ve some how come up with a plan that has drastically cut down my meal prep time. If you’re like me and get a serious case of the Sunday scaries – let’s work on changing that first and foremost! My boyfriend and I have agreed to begin looking at Sunday differently. Rather than a day we’ve come to dread, lets turn it into just another full day of the weekend and try to enjoy it!

That starts with not dreading meal prep anymore and while we’re at it, let’s cut down on our meal prep time! For those of you who aren’t yet sold on meal prep – here’s a non-exhaustive list of all of the benefits of meal preppin!

  • End up saving time and money $$$
  • Cuts down on the anxiety you feel driving home from work (especially if you struggle with an hour long commute like myself!)
  • Obviously helps to avoid making any unhealthy choices
  • And if you’re super indecisive like myself, you avoid any question of what to eat for breakfast/lunch/and dinner that week!
  • Makes keeping track of your macro’s easier!

So now that we’ve established the obvious importance of meal prep, let me share with you what mine looks like! Keep in mind, everyone’s is different. You’ll eventually find what works for you and stick to that.


  • Oatmeal jars – check out some of my overnight oatmeal recipes for ideas (Baby food & Oats, Blueberry Maple Walnut Oats, Peanut Butter Dark Chocolate Pumpkin)!

  • Basic Ingredients Include: A batch of bananas, oats, unsweetened vanilla almond milk

  • Why? These are so quick to make, they’re easy, healthy, and last all week! Combining 1/2 cup of oats, with 1 cup of almond milk, & a sliced/mashed banana = instant satisfaction! Then feel free to get creative from there and combine it with optional ingredients such as blueberries, almonds, cinnamon, stevia, etc.!

OR Green Smoothies because they ROCK. I’ve been getting mine to-go from the cafe at my gym 🙂

  • VERY large Salads or “Buddah Bowls” – you certainly have some options here and I tend to switch it up a lot!

  • Basic (optional) Ingredients: Frozen Veggie Burgers (Amy’s California, Dr. Praegers, and Engine 2 Diet are all my fave choices) or canned tuna, Kale or Spinach, Frozen Edamame, Frozen Corn, Avocado, a bag of Shredded carrots, Sweet Potato or Brown Rice, Lemon Tahini Dressing

  • Why? If your salad is big enough (this is key people! no whimpy salads allowed here!) than you’re golden! I start with my base of spinach or kale, then I defrost frozen edamame and corn to add to my salad, then throw in some carrots, tomatoes, and 1/4 – 1/2 an avocado, and lastly I’ll either prepare a bag of sweet potatoes in the micro for the week (I buy a bag of about 5 from wegmans which I can just throw in the micro for 8 minutes to cook – so fast and easy) OR I’ll make a batch of brown rice for the week. Lastly for the protein, I either throw a veggie burger in the toaster oven to broil for about 10 minutes or I’ll mix a can of tuna with dijon mustard, lemon, salt, shallots, and olive oil to add for my protein.

  • Veggie/Carb/Protein Loaded Dinner – I really love prepping a bunch of vegetable options, along with shrimp for protein, and rice for carbs!

  • Basic Ingredients: Brussel Sprouts, Cauliflower, Asparagus, Brown Rice or Banza Pasta, Frozen (cut and peeled) Shrimp, and Low Sodium Teriyaki Sauce

  • Why? Stir Fry is SUCH an easy go-to and tastes amazing. I’ll typically sauté my shrimp in olive oil & lots of cayenne pepper to give them a little kick. Then I’ll make a batch of brown rice for the week which I can easily reheat for dinner. Lastly, I’ll always make a large batch of roasted vegetables for the week. Lately, my go-to has been cauliflower roasted in curry, tumeric, and coconut oil ; brussel sprouts and asparagus in olive oil, rosemary, salt & black pepper. Throw these in the oven at 420 degrees for about 20-25 minutes or until lightly golden.
    **A quick tip for reheating: When you put all ingredients into one bowl, cover with saran wrap and heat for about 1:30-2 minutes.
Let’s Talk About Meal Prep…

Let’s Talk About Meal Prep…

Let’s talk about meal prep. So, if I felt it was necessary to be super nerdy and analyze the time I save by meal prepping on Sunday, I would. However, I’m not going to do that, because I think it’s pretty obvious and convincing if you ask me. Literally the past few days coming home from work, obviously starving at 5pm because, DUH it’s dark out aka dinner time, I find myself SO incredibly happy to prepare my dinner in under 10 minutes. Seriously, who couldn’t love this aspect?? I mean not ONLY that, I also cut out MORE time on my evenings by having my lunches already pre-prepared. AH, it just keeps getting better.
1. Unfortunately, I don’t always have the time to meal prep on my Sundays, especially with how frequently I’m traveling. However, this past Sunday I did have time and it only took me about an hour and a half (that included the sitting and waiting for things to cook). Seriously, an hour and a half, that’s it? That’s all the time I need to prep in order to cut out a WHOLE hour out of every evening for the week?? Yep, that’s correct! How can you complain against that?? I don’t know about you, but after being at work for 8.5 hours a day, the last thing I want to do is come home and cook. Personally, I LOVE to come home, snuggle up with a delicious meal, and watch whatever cheesy/or currently obsessed show I can find on Netflix ☺ This leads to my second point…

2. Often times, if I’m feeling REALLY lazy after work, I’ll stop during my 35 minute commute and pick up food for dinner, typically at the Whole Foods right off the highway (how CONVIENENT!) Yes, Whole Foods is still a healthy option, but I find myself regretful for choosing the “lazy” way out 1-2x’s or more during the week. I’ll end up spending FAR too much money and I’ll probably buy more food than I really should, because at the time, my eyes are far bigger than what my stomach can/should handle and well, Whole Food’s just has the tastiest options! Anyway, knowing that I have meals prepared totally prevents this from happening. I haven’t been tempted ONCE this week to stop and pick up an on-the-go meal because why would I when I have delicious, healthy food prepped at home that I can whip up in under 10 minutes?!

3. Going off of the above point, let me tell you how much money you save. A LOT. Think about it, you have breakfast, lunch, dinner, and dessert prepped. In addition to the main meals, you most likely ALSO have snacks prepped to. So if you’re feeling a sudden hunger pain, forget the hassle or the temptation to go and buy the most convenient snack, when you have healthy snacking options right there in front of you! I’ve spent HALF the amount of money this week than I normally would and I only spent $110 for 2 weeks’ worth of meals. You do the math. I’d say that’s a pretty decent saving if you think about how much you’d spend on just ONE meal!

4. Here’s another meal prep advantage…you ready for this?? Leave the meal planning/recipe searching at the door, because with a base of your courses already prepped, meals will magically come to you. I promise. I literally will sit at work all day, make the drive home, and plan around the main foods I have pre-cooked. Chicken, Ground turkey meat, brown rice, spaghetti squash, and frozen veggies. Any little meal your heart desires could come from these meals! Spaghetti and meat sauce? Chicken and Veggies with a Fancy sauce or glaze? Burrito Bowl? 5 Minute Stir-fry? This also is extremely helpful because I don’t know about you, but my cravings change FAR too much in one day (probably more than the normal human being)…so this makes it pretty helpful when deciding on what I want to eat for dinner!

5. How do you feel about cleaning? Because I HATE it. Especially after a long day, the last thing I want to do is spend 30 minutes cleaning all of my cooking utensils. How much MORE convenient is it just to have all of your main meals cooked and all of those dishes cleaned at once, on that long Sunday evening? The most cleaning I’ve done this week has been rinsing off my dinner plate or that one tuber ware container and tossing it in the dishwasher. WHAM BAM THANKYOU MAM.
Oh and lastly, if you have a strong Type A personality like myself and need to plan everything and of course, have everything organized to your advantage, well MEAL PREP ladies and gentlemen is for you!! Go Crazy! Also – GO to the Container Store and buy every style, shape, and jar of tuber ware your heart desires! I just did some serious container store shopping (LOVE that place by the way…I know, I know, what freak enjoys shopping at the Container Store??) and this made meal prepping even more enjoyable! Just Sayin!

What’s in Your Lunch Box this Fall??

What’s in Your Lunch Box this Fall??

Haven’t done a “What’s in Your Lunch Box?” in a while, so figured I would post a few of my easy, nutritious, on-the-go lunches to get you inspired as we creep into the colder weather! So, I keep telling myself that I’m going to get in the habit of doing either a Sunday or Monday meal prep (for the whole week), but sadly, that has not happened yet. It seems as though literally every weekend, I’m not home on Sunday until late in the evening, or come Monday night, after work, I’m far too exhausted to do any type of cooking. Period. Fortunately enough, I’ve found that just prepping my lunch the night before, does not take too much effort and for the time being, it seems my schedule will solely allow for this!
Typically, when I plan my lunches, I try and incorporate carbs, protein, and fat! I enjoying walking away feeling satisfied with a fully nutritious lunch and usually, if I get the right amount of each in at lunch, I tend to remain fuller, longer throughout the day. For example, on some days, if I feel guilty from a big dinner the night before, I may pack a smaller lunch, like a plain salad full of veggies. Unfortunately, regardless of how much I ate the night before, I’m still starving after such a small lunch like that! So, lesson learned: always pack a carb, fat, and protein packed lunch…with lots of snacks to munch on throughout the day!
Here are some examples of lunches that best incorporate the three food groups. FYI – multi-size containers will become your best friends. I STRONGLY suggest you invest in a lot of these…especially if you’re not a fan of doing the dishes every night….thank god for a dish washer!

Healthy Tuna Salad over Spinach with a Side of Sweet Potatoes:
•Sweet Potato and Veggies = Carbs
•Tuna = Protein
•Greek Yogurt & Avocado = Fat

For the Sweet Potato:
-Cubed Sweet Potato slices
-Extra Virgin Olive Oil (1 TBSP)
-Sea Salt

Toss the sweet potato in honey, cinnamon, olive oil, and the sea salt. Bake in oven on 375 degrees for a while (I prefer to heat mine up in the microwave before baking to soften it up quicker). Once you can see it begin turning a more golden color, switch oven to broil for the last 5-10 mins to really crisp it up!

For the Tuna Salad:
-1/2 a can of Tuna in Water
-2 TBSP of plain Greek yogurt
-1/4 soft avocado
-Nutmeg, Cinnamon, Curry (a dash of each!)
-Honey (1 tsp)
Mix all of the above together in a small mixing bowl and cool. Toss over spinach for an extra crunch!

A Carb/Protein/Fat Loaded Salad –> when in doubt, I make the biggest salads possible and fill them up with anything I can find ☺ I actually have been made fun of a few times at work for my endless, heaping amount of salad I bring for lunch…whatever, girls gotta eat!
avo salad cottage cheese
How to make a MEAN (Vegetarian) Salad:
-Plain Baked Sweet Potato (or you can take the easy way out an toss it in the micro until it’s cooked, usually about 4 mins or so!) – seriously though, I LOVE sweet potatoes in my salad, it really adds something extra! (Carbs)
-Spinach and Kale (great combo together!)
-Spoonful of Cottage Cheese (protein)
-1/4 Cup of Black Beans (protein)
-1/4 of a Whole Avocado (Fat)
-Cherry Tomatoes
-Alfalfa Sprouts
– + any additional veggies will work too!
-For the dressing, my go-to is usually either apple cider vinegar, lemon juice, or balsamic vinegar (or a combo of all three!)

Strawberry Avocado Spinach & Kale Salad:
straw salad
-Spinach and Kale (Carbs)
-Heaping spoonful of cottage cheese (protein)
-Mixed Nuts (almonds, walnuts, gogi berries) (protein/fat)
-1/4 whole Avocado (fat)
-Fresh lemon & apple cider vinegar for dressing

Make Leftovers Your Friend:
ground meat
-Leftover Ground Turkey Meat (cooked in EVOO and seasoned with taco seasoning) (protein)
-For the “Sauce”, mix fat free cottage cheese with about 1.5 TBSP of organic salsa (I use the chipotle salsa from Whole Foods!) (protein/fat)
-Throw some veggies on the side! (I made a little mini salad here!) (carbs)

And for some snacks…
-Hard Boiled Eggs
-Fruit (Apples, bananas, oranges, mixed berries)
-Quest Bars/Lara Bars/Luna Bars – typically my go-to bars
-Yogurt and Granola
-A mini Sweet Potato w/ Almond Butter
-Mixed Nuts (I like to make my own mix at whole foods, lately I’ve been getting almonds, walnuts, and gogi berries!)
-Rice Cake and Avocado or Cottage Cheese
-Sliced Apples and Cinnamon
-Dates and an Almond Butter Packet
-RyeVita Crackers with almond butter and banana or fresh made guacamole
-Hummus and Carrots
-Chobani Dip (Chobani yogurt, almond butter, and protein powder) – use apples for dipping!

I’m open for ANY suggestions folks! I’m always trying new snack/lunch ideas and would love some new suggestions, especially ones that are easy to bring into work ☺

Hope this helps inspire you all for amping up some creative lunch ideas! Check out my instagram @eatrunandallinbetween for more foooood ☺☺

What’s in your lunchbox?

Hey Everyone! So yes, it’s true. I’m guilty of having to resort to my elementary/childhood days. I will admit to the fact that I do indeed carry a lunch “bag” to work. This has then lead me to the idea of posting “what’s in your lunchbox?” which I will attempt to keep up at the end of every week. The idea of this post is that I will share with you how you can STILL find the time to eat healthy, even at work! You have no excuses anymore 🙂
As I mentioned in one of my last posts, I had a bit of a frantic break-down a week ago but good news, week two went even better! I’m somehow adjusting to those 5:30AM wake up calls. Maybe it’s the fact that my alarm label on my phone reads: “wake up and run fatty” every morning before work… Haha regardless, I seem to be getting used to this whole workout/work grind every day of the week?! Although I am beginning to fall into a routine, I know it’s still going to take a lot of time to really work out all the kinks in my schedule now. However, being prepare for breakfast, LUNCH, and dinner has really helped out a lot in sticking to my new routine. Where’s the key here? To be honest, I think the big kicker is packing your lunch. Breakfast is pretty simple and is typically something I have time to throw together before work, but lunch, ahhh that’s where it can make or break your day.
When you’re working an 8:30-5 o’clock work schedule (give or take) your day seems to draaaag on after 2-3 o’clock mark. Am I right?? With that, I’ve found that if I don’t nourish myself right at lunch time, that 2-3 o’clock mark can be DANGEROUS. Feelings of anticipation to leave, anxiousness, stress, boredom, etc., whatever it may be, all coming rushing in right at that hour. If I’m not well-fed, my body gives into these emotions that coming flooding over me and I somehow find my way booking it to the cafeteria for a sugary, chocolatey sweet. NOOOOO! This is where you’re lunch comes into play! You need to pack yourself a well-rounded meal in order to feel satisfied, at least that’s what I’ve come to find! What does this take? Well, making sure you have a complete meal of about a 50-35-15 (Carbs-protein-fats) ratio seems to do the job for me! So here’s an idea of what you can pack in your lunchbox to stay satisfied when it comes to those last 2 grueling hours of work!

SALADS are one of my favorite Go-To’s For Lunch: You can always get in a good amount of veggies and fruits (cucumbers, carrots, tomatoes, onions, avocado, blueberries, apples, peppers, etc.), then add a little protein (fish, chicken, beans) and have a banana on the side! This is also easy to prep the night before, then dress it in the morning with a mixture of (olive oil, apple cider vinegar, lemon, and/or balsamic vinegar).
Like Salads, jam packed sandwiches are also a great way to get a little bit of everything into your meal! This sandwich here was filled with hummus, avocado, tomatoes, onion, turkey, cucumbers, and spinach! I toasted a sprouted grain bread I found from whole foods. So yummy!
Here’s another idea of how to pack for lunch! Bake chicken for the week and serve it with a mixture of raw veggies. I cooked half my chicken in a little bit of olive oil with a mix of seasonings, and the other half I lathered with a bit of mustard and a drizzle of honey.
Option four, when in doubt, resort to leftovers! Seriously the best way to prep for an awesome lunch and especially useful if you’re time sensitive in the morning. I had some leftover salmon and quinoa here, then added a small avocado kale salad on the side!
Don’t forget a light snack for throughout the day! Here’s a simple snack that I was able to munch on every other hour or so. Have a combination of fruit, veggies, and some traditional hummus!

I hope that helps everyone with what my meals look like for lunch! Another great tip I find for getting past those last two hours at work is to make your way to the tea/coffee station. Filling up on a decaffeinated tea or coffee is a good way to surpass those emotions that may take over when you’re struggling near the end of the day! Not to mention, Green Tea is a great metabolism booster after lunch! Stay tuned for next weeks post on my lunchbox 😉 and be sure to follow my account: @eatrunandallinbetween on instagram!

Greek Yogurt Overload

Ooh the uses of greek yogurt! Specifically with my favorite being the one and only chobani 🙂 Anyway, I have two scrumptious recipes here to share with you all using greek yogurt as the primary base for the meal!

Pineapple Curry Cream Sauce:
The first meal is actually meal numero uno of our spring break vacation on Virgin Gorda. After a long day of travels this meal certainly hit the spot and was quite simple to put together!

Ingredients you’ll need:
~Chicken Breast (1 per person)
~We used 1 cup of Chobani PLAIN Greek Yogurt
~1 can of Pineapple or fresh pineapple would be great too!
~1-2 tablespoons of Lime Juice
~1 Garlic Clove
~1-2 tablespoons of Extra Virgin Olive Oil
~Salt and Pepper as your desire

In a blender, mix all ingredients together until thick, smooth, and creamy. If needed, we found that we had to add a little more curry, lime juice, & salt, but taste it and add accordingly! Next, in a small sauce pan, heat it up on low/medium heat and then toss over oven baked chicken. Enjoy!

Curry Chicken Salad:
photo (4)
So, I decided to do a little meal prep for the week and make my own version of the ‘Chicken Salad’. I figured this would last me an entire week’s worth of lunches and I can toss over spinach & form a salad or place it a whole wheat wrap. Either way is just delightful!

Ingredients you’ll need: (will last almost a full week)
~2 Large Chicken Breasts
~1 Cup plain greek yogurt
~1 tablespoon of Curry (add more if desired)
~Dash of Salt & Pepper
~1 1/2 Macintosh Apples thinly sliced
~3-5 Small Celery Sticks thinly sliced
~Just under 1/4 cup of yellow onion finely sliced
~Freshly squeezed lemon
~1 tablespoon of apple cider vinegar
~A dash of Cinnamon

Place the two chicken breasts in the oven on 350 degrees and take out as soon as you no pink (approx. 10-15 mins). Mix all ingredients together in a large bowl and store in the fridge. Hope you enjoy this fantastic lunch!

photo (5)

Lastly, below is a snippet of my grocery list and above is just SOME of my large and MUCH needed grocery haul from today at Whole Foods. Is it me or does everyone else find themselves spending an hour or more in that store?? I literally have to stop myself from taking every new healthy snack food off the shelf and I must stay away from the cheese section…those brie cheeses…mmmm!
photo (1)
I formed this list on the new ‘Whole Foods’ iphone app I downloaded and then I sent it to my email and just whipped that out at my phone!
photo (2)

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