#mealplanning

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Dinner plan for the week! My husband is starting a weight loss challenge tomorrow so we are incorporating more seafood and lean meat into our meal plan! And lots and lots of veggies. #mealplan #debtfreecommunity #mealplanning

Dinner plan for the week! My husband is starting a weight loss challenge tomorrow so we are incorporating more seafood and lean meat into our meal plan! And lots and lots of veggies. #mealplan #debtfreecommunity #mealplanning - 2 minutes ago

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Changed up my diet for past two weeks, gained 5lbs... still can see the abs, but not as shredded... Back to killing it!  This tri tip will only last me 3 days... 2.5lbs not an efficient source of protein with time and cost, but love me some tri tip.  #mealprep #tritip #mealplanning #mealprepsunday #gainz #nogainzgang #neverdunn #backtoshred

Changed up my diet for past two weeks, gained 5lbs... still can see the abs, but not as shredded... Back to killing it! This tri tip will only last me 3 days... 2.5lbs not an efficient source of protein with time and cost, but love me some tri tip. #mealprep #tritip #mealplanning #mealprepsunday #gainz #nogainzgang #neverdunn #backtoshred - 7 minutes ago

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We love slow cooker recipes during the winter! This slow cooker Turkey and Sweet Potato Chili is one of our favorites. Hearty, healthy and inexpensive.
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You can find the recipe in our app (check our bio for a link) along with tons of other family friendly meals. A couple clicks and your meal plan and shopping list are done for you!
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2 weeks of FREE meal planning when you download the Mindful Menu app.
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#mealprep #mealplanning #mealplan #familymealplanning #mealplanapp

We love slow cooker recipes during the winter! This slow cooker Turkey and Sweet Potato Chili is one of our favorites. Hearty, healthy and inexpensive. . You can find the recipe in our app (check our bio for a link) along with tons of other family friendly meals. A couple clicks and your meal plan and shopping list are done for you! . 2 weeks of FREE meal planning when you download the Mindful Menu app. . . . . #mealprep #mealplanning #mealplan #familymealplanning #mealplanapp - 10 minutes ago

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💪🏼1. Choose food first as your source of vitamins and nutrients:
Support your body’s nutrient needs with food - do not use supplements to repair or heal, unless prescribed and monitored by your doctor.
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Aim for variety at meal times - lean proteins, variety of fat sources, whole grains, and fruits and veggies, and hydrate with water when possible.
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Variety at meal times will satisfy you as well as help maintain your immune system and keep it running smoothly.
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💪🏼2. Power up with phytochemicals:
Fruits, vegetables and other plants contain naturally occurring substances known as phytochemicals.🥒🥕🌽
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Phytochemicals act as soldiers in the immune system to protect the body from damage. Studies show that phytochemicals help support the:
* Immune system🥳
* Creation of healthy cells🥳
* Death of damaged cells (such as cancer cells)🥳
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💪🏼3. Decrease your risk of malnutrition:
It can be harder for a malnourished body to fight off an illness or infection.😩
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Malnutrition results when the body does not receive enough calories and/or nutrients to promote good health and sustain healthy functioning of your body’s systems.
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Even if you do not feel hungry, try to have a snack or mini meal. If you forget to eat, try setting a timer.⏰
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Make sure to always include a protein source with every meal and most snacks.🍗
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4. Lifestyle changes:
In addition to using nutrition to boost your immune system, you can also make changes to your lifestyle to help support health and immunity. These include:
🔸Decrease your exposure to bacteria, viruses and germs - wash your hands.
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🔸Aim for 7 hours or more of sleep every night. If your sleep is interrupted, try a 30-minute nap during the day.
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🔸Stress management: take time to do things you enjoy such as spending time with family, spending time outdoors or time alone.
(lls.org)
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💻 EMAIL: oncologynutritionstrong@gmail.com
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#oncology #dietitian #radiationtherapy #mealplanning #chemotherapy #cancer #anticancerfood #antioxidants #eattherainbow #cancersucks #cancersurvivor #anticancer #cancerfightingfoods #preventcancer #physicalactivity #nutrition #eatright #mayoc

💪🏼1. Choose food first as your source of vitamins and nutrients: Support your body’s nutrient needs with food - do not use supplements to repair or heal, unless prescribed and monitored by your doctor. - Aim for variety at meal times - lean proteins, variety of fat sources, whole grains, and fruits and veggies, and hydrate with water when possible. - Variety at meal times will satisfy you as well as help maintain your immune system and keep it running smoothly. - 💪🏼2. Power up with phytochemicals: Fruits, vegetables and other plants contain naturally occurring substances known as phytochemicals.🥒🥕🌽 - Phytochemicals act as soldiers in the immune system to protect the body from damage. Studies show that phytochemicals help support the: * Immune system🥳 * Creation of healthy cells🥳 * Death of damaged cells (such as cancer cells)🥳 - 💪🏼3. Decrease your risk of malnutrition: It can be harder for a malnourished body to fight off an illness or infection.😩 - Malnutrition results when the body does not receive enough calories and/or nutrients to promote good health and sustain healthy functioning of your body’s systems. - Even if you do not feel hungry, try to have a snack or mini meal. If you forget to eat, try setting a timer.⏰ - Make sure to always include a protein source with every meal and most snacks.🍗 - 4. Lifestyle changes: In addition to using nutrition to boost your immune system, you can also make changes to your lifestyle to help support health and immunity. These include: 🔸Decrease your exposure to bacteria, viruses and germs - wash your hands. - 🔸Aim for 7 hours or more of sleep every night. If your sleep is interrupted, try a 30-minute nap during the day. - 🔸Stress management: take time to do things you enjoy such as spending time with family, spending time outdoors or time alone. (lls.org) . . . . 💻 EMAIL: oncologynutritionstrong@gmail.com •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• #oncology #dietitian #radiationtherapy #mealplanning #chemotherapy #cancer #anticancerfood #antioxidants #eattherainbow #cancersucks #cancersurvivor #anticancer #cancerfightingfoods #preventcancer #physicalactivity #nutrition #eatright #mayoc - 13 minutes ago

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#뚕_간식 #더반한 자색고구마 찰박이머핀
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원래 내 계획은 마이솔 수련-도서관 공부 -홍만당-알바엿는데 ㅋㅋㅋㅋ^^* 아침 7시에 자고 요가 수련못갓다,,, 흐학 ㅠ 수면영양제 다 먹어서 못먹고잇다 그래서 더 패턴이 엉망이야 얼른 주문해야쥐...! 고구마맛이아니라 자색! 고구마맛이라 싱기 ㅎㅎㅎ 떡도 맛도리!!! 냐미녀미

#뚕_간식 #더반한 자색고구마 찰박이머핀 - 원래 내 계획은 마이솔 수련-도서관 공부 -홍만당-알바엿는데 ㅋㅋㅋㅋ^^* 아침 7시에 자고 요가 수련못갓다,,, 흐학 ㅠ 수면영양제 다 먹어서 못먹고잇다 그래서 더 패턴이 엉망이야 얼른 주문해야쥐...! 고구마맛이아니라 자색! 고구마맛이라 싱기 ㅎㅎㅎ 떡도 맛도리!!! 냐미녀미 - 15 minutes ago

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Cervical Health Awareness Month is a chance to raise awareness about how women can protect themselves from this disease through vaccination and appropriate screening. With the advancement of medicine through research, not one single woman ever needs to die from cervical cancer.  #CervicalHealthMonth #cervicalcancer #prevention #awareness
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#linkinbio #NorthYork #RichmondHill #Markham #Scarborough #LawrencePark #HoggsHollow #LedburyPark #Newtonbrook #BridlePath #Agincourt #YorkMills #Toronto #Rockford #Rosedale #ForestHill #Yorkville #RoncesvallesVillage #seniorcare #childcare #homecare  #Companioncare #Sitterservices #mealplanning #scheduling #Personalcare

Cervical Health Awareness Month is a chance to raise awareness about how women can protect themselves from this disease through vaccination and appropriate screening. With the advancement of medicine through research, not one single woman ever needs to die from cervical cancer. #CervicalHealthMonth #cervicalcancer #prevention #awareness . . . . #linkinbio #NorthYork #RichmondHill #Markham #Scarborough #LawrencePark #HoggsHollow #LedburyPark #Newtonbrook #BridlePath #Agincourt #YorkMills #Toronto #Rockford #Rosedale #ForestHill #Yorkville #RoncesvallesVillage #seniorcare #childcare #homecare #Companioncare #Sitterservices #mealplanning #scheduling #Personalcare - 16 minutes ago

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Cheers to your week to come! Schedule in those workouts don’t just fit it in! Plan the meals! We can do this together! Thank you all for your encouragement also! It really helps me to stay motivated and keep pushing especially when I’m tired and I don’t feel like it. #cheers #encouragement #motivation #motivate #strongertogether #workout #emt #firerescuefitness #emt #fitnessmotivation #fitnessjourney #fitnessgoals #plan #mealprep #mealplanning #snacks #schedule #workoutplan #plantosucceed #tribe #fittribe #dailyencouragement #weightlossjourney #selflove #healthandwellness #healthiswealth #pushyourself #dominatetheday #faith #faithfit #fitfam

Cheers to your week to come! Schedule in those workouts don’t just fit it in! Plan the meals! We can do this together! Thank you all for your encouragement also! It really helps me to stay motivated and keep pushing especially when I’m tired and I don’t feel like it. #cheers #encouragement #motivation #motivate #strongertogether #workout #emt #firerescuefitness #emt #fitnessmotivation #fitnessjourney #fitnessgoals #plan #mealprep #mealplanning #snacks #schedule #workoutplan #plantosucceed #tribe #fittribe #dailyencouragement #weightlossjourney #selflove #healthandwellness #healthiswealth #pushyourself #dominatetheday #faith #faithfit #fitfam - 17 minutes ago

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Sheet Pan Bruschetta Chicken and Veggies on the Clean Eating menu! - linked in bio - Sheet pan dinners are so easy.. having all your meat and veggies cooked on the same pan and cooked through all at the same time is a huge time saver!

Sheet Pan Bruschetta Chicken and Veggies on the Clean Eating menu! - linked in bio - Sheet pan dinners are so easy.. having all your meat and veggies cooked on the same pan and cooked through all at the same time is a huge time saver! - 21 minutes ago

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Chicken and veggie bowl: bell pepper, onion, asparagus, mushrooms, zucchini

Fire roasted green chili chicken enchiladas with black beans, bell peppers, onions, and corn (with low fat cheese & low fat sour cream)

Chicken and veggie bowl: bell pepper, onion, asparagus, mushrooms, zucchini Fire roasted green chili chicken enchiladas with black beans, bell peppers, onions, and corn (with low fat cheese & low fat sour cream) - 26 minutes ago

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Fresh Fridge Monday? No, it was actually Fresh Fridge Sunday, but should have been Fresh Fridge Friday... but I forgot. At least it’s done now. 
#freshfridgefriday #hotmessmoney #mealplanning #homecleaning #organisedlife #intentionalliving

Fresh Fridge Monday? No, it was actually Fresh Fridge Sunday, but should have been Fresh Fridge Friday... but I forgot. At least it’s done now. #freshfridgefriday #hotmessmoney #mealplanning #homecleaning #organisedlife #intentionalliving - 26 minutes ago

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Need fiber and lean protein fix? Here’s an easy meal prep for you! #wellnesspocket #healthy #mealprep #mealplanning #food #nutrition #food

Need fiber and lean protein fix? Here’s an easy meal prep for you! #wellnesspocket #healthy #mealprep #mealplanning #food #nutrition #food - 27 minutes ago

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DAY 16: It’s meal prep day! This is new since starting 75 hard, as typically the ed voice would say  i’m not good enough for real food, and then the ptsd voice would say the ed voice is right and I deserve the deprivation. Those voices are still there - but i’m telling them to shove it because I’m responsible for my meal planning and i’m not going to let myself down. The other thing meal prep has done for me is take the stress and anxiety out of eating at work! I bring my meals in and when the meeting rolls to hour 3, I can grab this instead of powering through- and when I get home after hour 10, dinner is ready to go. No excuses! -and I’m setting the tone for the week: I do the work, I nourish my body, I prioritize my health, I deserve proper nutrition, and I LIKE home cooked goodness 😋! With motivation back in my brain and a fridge full of Tupperware - I am 16 days hard. 
#75hardchallenge #75hard #edrecovery #edrecoverywarrior #eatingdisorderrecovery #eatingdisorderawareness #bddrecovery #bulimarexiarecovery #ptsdawareness #ptsdwarrior #ptsdrecovery #recoveryispossible #mealprep #mealplanning #healthylifestyle #prioritizeyourself #nourishyourbody #nourishtoflourish #cookingisfun

DAY 16: It’s meal prep day! This is new since starting 75 hard, as typically the ed voice would say i’m not good enough for real food, and then the ptsd voice would say the ed voice is right and I deserve the deprivation. Those voices are still there - but i’m telling them to shove it because I’m responsible for my meal planning and i’m not going to let myself down. The other thing meal prep has done for me is take the stress and anxiety out of eating at work! I bring my meals in and when the meeting rolls to hour 3, I can grab this instead of powering through- and when I get home after hour 10, dinner is ready to go. No excuses! -and I’m setting the tone for the week: I do the work, I nourish my body, I prioritize my health, I deserve proper nutrition, and I LIKE home cooked goodness 😋! With motivation back in my brain and a fridge full of Tupperware - I am 16 days hard. #75hardchallenge #75hard #edrecovery #edrecoverywarrior #eatingdisorderrecovery #eatingdisorderawareness #bddrecovery #bulimarexiarecovery #ptsdawareness #ptsdwarrior #ptsdrecovery #recoveryispossible #mealprep #mealplanning #healthylifestyle #prioritizeyourself #nourishyourbody #nourishtoflourish #cookingisfun - 28 minutes ago

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Happy Sunday night! Are you planned and prepped for the week?  I used to struggle with meal prep/planning until I got zapped with inspiration from Stephanie Plum’s mom. I LOVE Janet Evanovich’s books and thanks to Mrs. Plum, I came up with a great way to plan my week’s menus. Not near perfect, consistently inconsistent, but I have a plan and there’s every possibility I’ll stick to it.  Link in my bio for the blog post. 🤗 #stephanieplum #janetevanovich #mealplanning #bieckereats #bieckercooks #mealprep

Happy Sunday night! Are you planned and prepped for the week? I used to struggle with meal prep/planning until I got zapped with inspiration from Stephanie Plum’s mom. I LOVE Janet Evanovich’s books and thanks to Mrs. Plum, I came up with a great way to plan my week’s menus. Not near perfect, consistently inconsistent, but I have a plan and there’s every possibility I’ll stick to it. Link in my bio for the blog post. 🤗 #stephanieplum #janetevanovich #mealplanning #bieckereats #bieckercooks #mealprep - 28 minutes ago

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Meal prepping for tomorrow! .
Hawaii is not to far off... no more brownies for me 😂🤣
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#mealprep #salad  #macros #countmacros #fitness #nutrition #foodisfuel #buckledown #cutthecarbs #keto #coderedrebel #codered #mealplanning #weighingmacros #macrocounting #mealplan #sundaymealprep #mealprepsunday

Meal prepping for tomorrow! . Hawaii is not to far off... no more brownies for me 😂🤣 . . . . . . . . #mealprep #salad #macros #countmacros #fitness #nutrition #foodisfuel #buckledown #cutthecarbs #keto #coderedrebel #codered #mealplanning #weighingmacros #macrocounting #mealplan #sundaymealprep #mealprepsunday - 29 minutes ago

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Planning just one week at a time again. 
Using up what we have in the house this week. Should only need to pick up fresh fruit and veg 🥰 
#mealplanning #weekbyweek #frugalliving #listmakersgonnalist

Planning just one week at a time again. Using up what we have in the house this week. Should only need to pick up fresh fruit and veg 🥰 #mealplanning #weekbyweek #frugalliving #listmakersgonnalist - 30 minutes ago

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Had a busy weekend moving 🥴🤪 I still got my meal prep in for the week. I got my recipes from @buzzfeedtasty. I made a sheet pan steak fajitas and a one pan chicken roast. 😋 #mealprepideas #mealprep #mealprepquotes #mealplanning #healthylifestyle #healthyfood #healthy #food #fitnessblogger #healthychoices #recipes #goals #lifestyle #startyourweekright #stayfocused #sunday

Had a busy weekend moving 🥴🤪 I still got my meal prep in for the week. I got my recipes from @buzzfeedtasty. I made a sheet pan steak fajitas and a one pan chicken roast. 😋 #mealprepideas #mealprep #mealprepquotes #mealplanning #healthylifestyle #healthyfood #healthy #food #fitnessblogger #healthychoices #recipes #goals #lifestyle #startyourweekright #stayfocused #sunday - 35 minutes ago

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Meal prep day....it was a long but fruitful day. #mealprep #mealprepideas #meal #mealplanning #mealprepideas #fatloss #fatlosstips #fatlossdiet #lowcalorie #lowcaloriediet #lowcalorierecipes #lowcal #lowcaloriemeals #lowcalories #lowcaloriesfood #lowcaloriesnack #lowcaloriefood #fitnessaddict #fitness #fitnesslife #fitnessmotivation #fitnessjourney #fitnessgirl #fitnesslifestyle #timeforbed #iteasalongday #whew #deliciousfood #delicious #yummy #yummyfoods

Meal prep day....it was a long but fruitful day. #mealprep #mealprepideas #meal #mealplanning #mealprepideas #fatloss #fatlosstips #fatlossdiet #lowcalorie #lowcaloriediet #lowcalorierecipes #lowcal #lowcaloriemeals #lowcalories #lowcaloriesfood #lowcaloriesnack #lowcaloriefood #fitnessaddict #fitness #fitnesslife #fitnessmotivation #fitnessjourney #fitnessgirl #fitnesslifestyle #timeforbed #iteasalongday #whew #deliciousfood #delicious #yummy #yummyfoods - 36 minutes ago

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Don’t lose focus! You’ve got this! 
This week’s prep and planning is done. 
Spencer made his meals in the InstantPot for the first time! He’s having chipotle chicken tortilla soup from FitMenCook. 
I made turkey meatballs, broccoli, and polenta fries for lunch this week. I also made a batch of protein balls and packed my snacks. 
Breakfast is a loaded protein shake, and the dinner menu is set! 
#mealprepsunday #mealprep #mealprepideas #healthymealprep #familymealprep #mealplanning #fit #fitness #fitfam #fitlife #cg #cgfit #healthyfood #healthylifestyle #healthyliving #healthyeating #healthjourney

Don’t lose focus! You’ve got this! This week’s prep and planning is done. Spencer made his meals in the InstantPot for the first time! He’s having chipotle chicken tortilla soup from FitMenCook. I made turkey meatballs, broccoli, and polenta fries for lunch this week. I also made a batch of protein balls and packed my snacks. Breakfast is a loaded protein shake, and the dinner menu is set! #mealprepsunday #mealprep #mealprepideas #healthymealprep #familymealprep #mealplanning #fit #fitness #fitfam #fitlife #cg #cgfit #healthyfood #healthylifestyle #healthyliving #healthyeating #healthjourney - 43 minutes ago

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——TERIYAKI CAULIFLOWER POWER BOWLS——
This was such a fun bowl to make! Filled with roasted cauliflower glazed in sweet teriyaki sauce, brown rice, crunchy edamame and red cabbage, it’s so delicious!😍 This bowl checks every nutrient box - healthy fats, plant-based protein, whole-grains, lots of fiber -to create a healthy make-ahead lunch or easy weeknight dinner! Not to mention, it’s completely vegan. I highly recommend this one y’all, even to those who think that every meal needs meat to taste good. You might be pleasantly surprised!😀😌🤤 .
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INGREDIENTS - * 1 medium head cauliflower, chopped into florets.
* 2 Tbsp virgin olive oil.
* ½ tsp salt.
* 2 cups cooked farro or brown rice (I used brown rice).
* 1 cup shelled edamame (I steamed a bag in the microwave, then shelled them).
* 2 cups shredded red cabbage.
* ⅓ cup thinly sliced green onion.
* Optional toppings: toasted sesame seeds, sliced avocado, lime juice, etc. 
Teriyaki sauce ingredients - * ½ cup water.
* 1 Tbsp cornstarch.
* ¼ cup soy sauce.
* 2 Tbsp brown sugar.
* 1 Tbsp minced fresh garlic.
* 2 Tbsp Hoisin sauce.
* 2 Tbsp rice vinegar. ***NOTE: You can also make the teriyaki sauce glaze by just mixing 1/2 cup of teriyaki sauce with 1/2 cup of water and 1 Tbsp of cornstarch, warming it on the stovetop for a few minutes.***
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INSTRUCTIONS -
1. Preheat oven to 425°F.
2. Toss cauliflower florets with oil and salt and spread evenly on a baking sheet. Bake for about 30 minutes, tossing once after 20 minutes.
3. For the glaze, place ½ cup water and cornstarch in a small bowl and whisk to combine. Set aside.
4. Heat soy sauce, brown sugar, garlic, Hoisin, and rice vinegar in a small saucepan over medium heat. Cook until sugar dissolves; about 1 to 2 minutes, stirring often. Add the cornstarch mixture and bring sauce to a boil, whisking often. Reduce to low and simmer until sauce is thickened, about 2 minutes.
5. Remove cauliflower from oven and brush with half of teriyaki sauce. Place back in the oven and bake until cauliflower is caramelized.
6. To prepare the bowls, divide teriyaki cauliflower, brown rice, edamame, and red cabbage in bowls. Top with remaining teriyaki sauce and green onions!🤤😍

——TERIYAKI CAULIFLOWER POWER BOWLS—— This was such a fun bowl to make! Filled with roasted cauliflower glazed in sweet teriyaki sauce, brown rice, crunchy edamame and red cabbage, it’s so delicious!😍 This bowl checks every nutrient box - healthy fats, plant-based protein, whole-grains, lots of fiber -to create a healthy make-ahead lunch or easy weeknight dinner! Not to mention, it’s completely vegan. I highly recommend this one y’all, even to those who think that every meal needs meat to taste good. You might be pleasantly surprised!😀😌🤤 . . INGREDIENTS - * 1 medium head cauliflower, chopped into florets. * 2 Tbsp virgin olive oil. * ½ tsp salt. * 2 cups cooked farro or brown rice (I used brown rice). * 1 cup shelled edamame (I steamed a bag in the microwave, then shelled them). * 2 cups shredded red cabbage. * ⅓ cup thinly sliced green onion. * Optional toppings: toasted sesame seeds, sliced avocado, lime juice, etc. Teriyaki sauce ingredients - * ½ cup water. * 1 Tbsp cornstarch. * ¼ cup soy sauce. * 2 Tbsp brown sugar. * 1 Tbsp minced fresh garlic. * 2 Tbsp Hoisin sauce. * 2 Tbsp rice vinegar. ***NOTE: You can also make the teriyaki sauce glaze by just mixing 1/2 cup of teriyaki sauce with 1/2 cup of water and 1 Tbsp of cornstarch, warming it on the stovetop for a few minutes.*** . INSTRUCTIONS - 1. Preheat oven to 425°F. 2. Toss cauliflower florets with oil and salt and spread evenly on a baking sheet. Bake for about 30 minutes, tossing once after 20 minutes. 3. For the glaze, place ½ cup water and cornstarch in a small bowl and whisk to combine. Set aside. 4. Heat soy sauce, brown sugar, garlic, Hoisin, and rice vinegar in a small saucepan over medium heat. Cook until sugar dissolves; about 1 to 2 minutes, stirring often. Add the cornstarch mixture and bring sauce to a boil, whisking often. Reduce to low and simmer until sauce is thickened, about 2 minutes. 5. Remove cauliflower from oven and brush with half of teriyaki sauce. Place back in the oven and bake until cauliflower is caramelized. 6. To prepare the bowls, divide teriyaki cauliflower, brown rice, edamame, and red cabbage in bowls. Top with remaining teriyaki sauce and green onions!🤤😍 - 43 minutes ago

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#mealplanning #ww #desklunch #olewraps 🧜‍♀️🧜‍♀️🧜‍♀️

#mealplanning #ww #desklunch #olewraps 🧜‍♀️🧜‍♀️🧜‍♀️ - 44 minutes ago

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