Tag Archives: healthy eating

How To: Weekly Protein Shake Prep

7 Oct

Hey there!

Every week on my meal prep days (usually between Saturday and Sunday), I also prepare my weekly protein shakes. Even if you aren’t into working out much, choosing a protein powder to indulge in during the middle of the day, could help boost your mental focus, while keeping you full, avoiding any mid-day binges. I like to pack these shakes with me, and have them towards late afternoon to keep me going strong.


To get enough protein in your day, you want to first choose a good protein powder. My preference is Purely Inspired Organic Protein, which is perfect for anyone that leads a vegan lifestyle as well. I personally am not vegan, but since this protein is plant based, I’m able to receive all of the nutrients I wouldn’t have on a daily basis. If you’d like a full review on this protein powder, visit my past post on it.

You’ll also want to invest in at least 5-7 travel-friendly shaker bottles. I’ve invested in a few more blender bottles myself, and they make all the difference. You want to be able to place them inside your lunchbox, and not worry if they spill all over the place. A secure lid is always a must when you decide to shake up your mixture before you drink it as well. So make sure you have enough blender bottles for the week, and then you’ll be ready to create your blend!


Next, you’ll want to choose some fruits or veggies to blend inside of a blender, and measure them to last throughout the week. In this picture, I chose to cut up a dragon fruit along with a banana in order to get some “meat” in my shakes. I portioned them into five groups, so I could place them in my 5 shakes for the week. The next step is optional, but I’ve been doing it since I realized it makes my shakes taste so yummy!


I then like to put some fruits that I know produce an abundant of juice, inside my juicer. Sometimes I switch it up between mangos, tangerines, apples, and even adding some greens such as spinach into the mix. I also divide the juice up from a cup, into those 5 shaker bottles.


The rest of the liquid is pure water, which dilutes any harsh sugary tastes. This not only provides you with extra nutrients, but you’ll also have a delicious tasting protein shake in the end. Not all protein powders taste great, and this is a good way of masking that taste.

After you’ve mixed your blended fruits, juice, and protein powder together, you’re all set to pack your shakes and get ready for your week ahead! I hope you’ve found this helpful, and are able to incorporate more healthy snacks like these into your routine. Your body will be happy!


Honey Mustard Chicken Recipe

12 Sep

Hey there!

Lately I’ve been cooking this recipe during my meal prep routine week. I haven’t posted one of these healthy recipes in a while, so I figured I’d give you all a yummy treat!

Cooking chicken in a crock pot can save you time, all while being able to stomach plain chicken breast, due to an Asian cuisine inspired sauce that I create. I freeze these meals once I finish cooking them, unless I plan on eating them that very same day, so please keep that in mind.


What You’ll Need

  • Crock pot
  • Defrosted chicken breast (however many you want)
  • Chicken broth
  • Seasoned salt
  • Dijon mustard
  • Honey
  • Sesame oil (Optional)
  • Hoisin sauce
  • Soy sauce (Optional)

First, you’re going to want to create your sauce. Take a small bowl and fill it up half with Dijon mustard, and the other half with honey. Then you add a spoonful of hoisin sauce, and just a capful of soy sauce, and sesame sauce. Take your spoon, and mix well.


Once your mixture has been created, you can fill the crock pot with some chicken broth, but make sure it isn’t too much. You can always go back once the chicken has been placed inside of it, and measure that way. I like to do it beforehand, because after I place the chicken (salted lightly), into the crock pot with the chicken broth already in, I also pour my sauce all over on top of the chicken. I mix slightly, so that the flavors are nice and spread out evenly on the chicken.

Unlike myself, you’re going to want to use a crock pot with a timer. If you’re home and have no timer on yours, then we’re on the same boat. If you don’t want the chicken to fall apart easily, then I suggest putting it on HIGH for just two hours.

I set my own timer at around 4.5 hours on HIGH, only because I want my chicken to shred easily. Shredded chicken is so much more delicious left over that one intact, because the juices stay on each strand much easier once frozen.


After time is up, you’re then able to enjoy your deliciously flavored chicken. Check out this healthy combination I created, with some sweet potato fries as a side. This recipe is extremely simple, but can benefit both the same day cooker, along with the week-long meal prepper.

Have any of you guys found tricks to make your chicken taste better, longer? I hope you’ve enjoyed this recipe post!

Purely Inspired Organic Protein Shake Review

1 Apr

Hey everyone!

I recently started drinking a plant based protein shake that I feel has made all the difference as far as my energy levels, as well as getting that “full” feeling. This organic protein shake by Purely Inspired, has so many beneficial vitamins in it, you’ll wonder how you’ve kept walking past this one at your local store.

The nutritional value of the Purely Inspired shake, is exactly what you should be looking for when it comes to labels on the back of products.


With being USDA Organic, non-GMO, soy & cholesterol free, Purely Inspired offers a great selection in protein shake whether you’re a vegan or not. The formula is made up of pea and brown rice proteins, and is a great way to add plant-based nutrients into your diet.

Before giving a plant-based organic protein shake a go, I kept asking myself: Will it taste good, and will I feel full? The taste ended up being under average, but I was indeed full and on top of that, I felt amazing after just one shake! I chose vanilla, because it mixes best with almost all fruits. If you’re into sugary, great tasting protein shakes, this one is NOT for you.


If you appreciate putting in the time to make it sweet with Stevia packets, or mixing it with fruits, or even chugging straight with a cup of water, this is a wonderful protein shake for your preference. To be honest, I don’t add any sugar to it, but at times I put some tangerines and strawberries in my juicer, and then throw it in the blender along with some water, 2 ice cubes, and 1 scoop of the protein, and I’m good to go!

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So if you’re willing to incorporate a plant-based protein shake into your daily diet, I highly recommend Purely Inspired’s organic blend.

Let me know in the comments what your favorite protein shakes are. Thank you for reading, and enjoy your week!

Products Listed

Purely Inspired Organic Protein Shake in French Vanilla

Healthy Breakfast Routine

18 Mar

Hey everyone!

Today’s post is going to be all about that important meal of the day, (drilled into our heads since childhood) breakfast! I personally love a nice cup of tea in the morning, my coffee, some fruit, egg whites with ham, and to top it off a slice of Ezekiel bread. I’m going to explain how healthy each of these are for you, and why these items have all made it as a staple in my healthy breakfast routine!

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Let’s start off with the beverages. I like to drink up to two coffee cups a day, and no more than that. Many people debate whether or not coffee is healthy for you, and while some say it’s not, there have been other beneficial findings to drinking coffee. Did you know that coffee drinkers are less likely to develop Parkinson’s disease? Bet you’re cherishing your little fix now more than ever. You’re welcome.

I find that if I go for the third cup, I’m wired throughout the night. An awesome alternative to a third cup of coffee is a nice protein shake! I like to mix a scoop of my vanilla vegan protein shake by Purely Inspired. I will have a review post up specifically on that protein powder coming up, so be sure you’re subscribed if you’re interested in hearing more about it!


I then like to have a nice cup of hot tea. I choose between Lemon and ginger, or green tea. I skip this step if I’m too pressed for time in the morning, but these are also great teas to have during the afternoon as a little pick me up. Lemon and ginger is perfect for body soreness, tummy aches, or any time you don’t feel good. Ginger is an inflammation reducer, which lemon is a nice antioxidant. Green tea can boost the metabolism, and keep you awake (that’s if there’s caffeine in yours).

I like to cook up some egg whites and sprinkle them with some cheddar cheese and a slice of ham diced. This is a great source of protein, and if you don’t want to open an egg individually and throw the yolk away, you can just purchase some already packaged egg whites. I find this to be the easiest way.

Along with the eggs, as far as sides go, a slice of Ezekiel bread along with some mixed fruit pieces really tops the breakfast off. Ezekiel bread is delicious, and you can find it in the frozen section of your grocery store. You must keep this bread refrigerated! Grabbing some already packaged mixed fruits from your local grocery store save you a lot of time, or you can create your own mix by finding time to dice different fruits, and store them in your fridge.

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Finally, you can’t forget your vitamins. Every morning, I have a multivitamin and an extra dose of vitamin D. The vitamin D is because I have a natural deficiency to it, and I like to take care of that. You can always request your vitamin levels to be checked during your yearly physical. A multivitamin usually has around 1,000 IU of a certain vitamin, so I make sure to only purchase 1,000 IU more of the extra vitamin I need. You never want to overdose on vitamins! So a nice balance everyday will work great in your benefit.

What do you guys like to eat in the morning? If you’re looking for healthier options, these are perfect for adding into your routine! I hope you’ve enjoyed this post, and thanks so much for reading!

What You’ll Need

1 part egg whites

1 Slice of ham or preferred cold cut meat

1 slice of Ezekiel bread to toast

Pieces of diced mixed fruits of your choice

1 cup of hot tea of your choice

Daily vitamins of your choice

Juice of the Month: Just Beet-It Beauty

1 Apr

Happy April everyone! My “Just Beet-It Beauty Juice” is going to help you consume veggies you normally wouldn’t like (I hate the taste of beets), but are now able to consume with the help of this recipe!

First off, no one warned me so I must warn you: when you peel a beet, WEAR GLOVES or else get red stained hands for the rest of the day. All right, vent over… on to the benefits!


Beet roots aren’t really talked about, and I’ve never personally seen them even offered on a restaurant menu, but the benefits to this vegetable are amazing! If you have high blood pressure, add beets to your juices (cheaper than meds) and watch the numbers go down. Beets also reduce chronic inflammation and give you stamina while working out. Your muscles will receive more oxygenation, helping you go longer during physical activity. I would suggest this drink before a work out or in between.

Did you know apples prevent more than just a cold? They even prevent breast cancer according to studies conducted by Cornell researcher Rui Hai Liu. Apples prevent strokes, so those of you with heart conditions… take heart! It’s no wonder researchers at FSU consider the apple a “miracle fruit.”


On to the greens! Kale is a super food in my eyes, and a perfect addition to ALL of your vegetable juices. The reason I love Kale the best is because it is considered the most nutrient dense green on earth! Can you believe just one cup of Kale contains Vitamins A, K, C, B6, Manganese, Calcium, Copper, Potassium and Magnesium? Kale also prevents bone fractures and promotes healthy skin and hair. The “Beauty” part of this juice, indeed.

Mint leaves are not just for mojitos (now I want one) but they make a great addition to any juice along with stevia and lime. They taste great, but their benefits are great for those of you that suffer from stomach problems and allergies. Mint leaves have been proven to relieve seasonal allergies, soothe a sore throat and treat IBS.


There you have it! If you need to sweeten this recipe up, a stevia or two will do just the trick. Remember you’re gaining a lot of benefits from this recipe, so don’t be afraid to go out and purchase beets! That strange plant is going to help you in the long run.

Drink up, until next month!

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