Full meal prep with snacks!

Sometimes I am laser focused when I meal prep, and other times I need to just chug a Spark, remind myself of why I need to do this, and get to work. I NEVER want to be the old Jessie again. The always tired, always sick, frumpy, fluffy, Jessie. You'll realize your journey is mostly a mindset shift, followed by a little motivation & a lot of discipline. Just the other day, I was talking to one of my good friends that finished a challenge, and she was shocked at how easy this transition has been. Again, mindset. When you FEEL good, and you see results, you're going to stick with it.

So with a new challenge group launching, I wanted to do a step by step blog of this weeks prep.

Step 1. I looked in my freezer. I had lots of chicken, and a container of turkey burger. I also looked in my fridge and found cauliflower, carrots, and zucchini. Pantry is always stocked with black beans, brown rice, and whole grain noodles.

Step 2. Look at ads. What's on sale? Stock up on things you can put in your freezer and pantry, and any household items. Buy produce that is on sale. Sometimes frozen is cheaper (just buy plain frozen veggies, no added sauces).

Step 3. Recipes. Endless options. My first go-to is Pinterest. Look up recipes utilizing your ingredients. "Black bean and brown rice recipe", "easy healthy chicken recipe" "healthy 20 minute meal", Etc. write them down & create grocery list

Step 4. Store, home, prep.

My Menu:
Buffalo chicken mason jar salad
Taco salad mason jar
Fattoush mason jar
Baked chicken and veggies.
Cilantro lime skillet meal
Frittata
Protein bites!

Before I left for the store, I threw the buffalo chicken in the pressure cooker and started marinating the chicken for my Fattoush. (To make this buffalo chicken recipe easier, follow this link and use a Pre-Cooked rotisserie chicken. It is more expensive this way if you purchased chicken on sale like I did. To cook the chicken like I did-  I placed 3-4 normal sized chicken, 1 cup buffalo sauce, 1/2c chicken broth, some minced garlic, and cooked until done. Then I shredded the pieces. You can follow this same recipe in a slow cooker.) If you don't have a pressure cooker, you can cook basically anything insanely fast and it is still super juicy.  For time sake, I used the pressure cooker. Threw the finished chicken in the fridge, and went to the store.

Marinated Chicken

Buffalo Chicken

**Mealprep money saving tip: since salads are on the menu, buy the heads of green lettuce or romaine vs prewashed lettuce I'm a tub. You'll save $3-4 right there!

Before I started on my meals, I washed my lettuce. I always let it soak in a sink full of water and a cup of vinegar (apple cider or white). Soak for 10 mins and then rinse.  I clean all my fruits and veggies this way. When it's done, I place them on towels and layer with paper towel. It'll dry as I prep my meals.

Next up, baked chicken and veggies. Preheat oven to 400. As my lettuce was soaking, I was chopping veggies. I used cauliflower, zucchini, onion, and sweet potato. Use whatever veggies are in SEASON or on sale.  Place chopped veggies in a ziploc an with a little olive oil/grape seed oil, shake until evenly coated. Placed veggies around chicken and season. I used Mrs Dash salt free herb seasoning. Bake for 20-25 mins until done. At this same time, I also put my marinated chicken in the oven for the same amount of time. (Kill 2 birds with 1 stone, right!?)

As those were baking, the skillet meal was up next! I followed this recipe, and it turned out really well!

Oven is done! The chicken and veggies were placed in Tupperware dishes, as well as the skillet meal.

Chicken & Veggies

Skillet meal

 Bring on the Salad Station! I started the quinoa for the second salad in my lineup.


For the Fattoush salad, I layered Fattoush dressing (basically a lemony vinaigrette), chicken, onion, cucumbers, tomatoes, and then the lettuce. I use the big quart size jars, but if you want to use pint size, make sure you have something else to eat for lunch. (Great place to add in some fruit!)

Next up! Those buffalo salads. Layer quinoa, buffalo chicken, red onion, tomato, green pepper, and lettuce. You can see I changed the recipe a bit. I went with what I had or what ingredients were cheapest.

Last salad, taco salad in a jar. I don't follow a particular recipe for this. First layer is salsa, second layer is ground turkey with taco seasoning, next is toppings of your choice (I used tomato, green pepper, onion, and corn), lettuce, and then crushed tortilla chips.

Ordinarily my husband and I drink meal replacement shakes every morning, but this week we had a house full of guys laying flooring. I decided to give this  frittatta recipe a try to give them some breakfast. I used 10 eggs, 1/4c Almond milk, spicy turkey breakfast sausage, onion, peppers, and kale. It was actually DELICIOUS!

And here you have it! My finished product.

Snacks this week are mixed nuts, tuna packets, Gingerbread bars, AdvoGreens snack shake, hummus and veggies, Greek yogurt, fruit, and pumpkin protein bites!

Well there you have it! A successful meal prep.I am always running challenge groups to teaching others healthy habits & how to incorporate meal prep in your life. What are you waiting for?! It took one friend saying "let me help you" for me to quickly change from restrictive eating to balanced habits. In less than 1 month I felt better, and 4 years later I am still on track.  All it takes is one friend.. and your life can forever change.

Foil Pack Dinners (& bonus recipes)

Alright preppers! This week my meal prep went so smoothly, it was almost scary. I cooked a slow cooker meal, 2 foil packet meals in the oven, and 2 skillet meals simultaneously. If my husband had been home to help me chop veggies, this wouldn't only been 1.5 hours from start to finish. Since I only have 2 hands, it took 2.5 hours. 

Grocery list: 

- 3lb bag red skinned potatoes 

- 2 summer squash 

- 2 zucchini 

- 4 onions 

- 1 large or 2 small heads of broccoli 

- 5-7 large carrots 

- 2 cobs of corn, cut in halves 

- fish ( I used 2 cod, 2 salmon) 

- 7-8 chicken breasts (large ones (>6oz) I would fillet in half 

- 2 steaks (I used NY strip) 

- brown rice 

- pork tenderloin 

Slow cooker pork loin

Add carrots, onion, and red skinned potatoes in the bottom of slow cooker. Drizzle with olive oil and season to taste. I used Mrs Dash's herb and garlic seasoning. Place pork loin on top of veggies. Season to taste (I used a pork rub I have, you could also marinate it). Cook on low 6-8H. YUM! 

Stir Fry Skillet Meal 

Add cubed chicken to skillet with olive oil and freshly minced garlic. I used 3 small chicken breasts (you can use 2 large). Once cooked thoroughly, add chopped broccoli ( 1/2 large head or 1 small head), mushrooms, peppers, and onion. You can also add other veggies of your choice! Add about 6 tablespoons of liquid aminos (soy sauce alternative). I seasoned with a salt free seasoning, but you're welcome to season with pepper, red pepper flakes, more garlic, etc. Liquid Aminos is salty so don't add more salt. Cook until veggies are steamed. Serve on 1/4c brown rice!

(I was cooking simultaneously on rice cooker). 

Steak Fajita Skilet 

Cut 2 steaks into bite size chunks. Cook in skillet with olive oil. Once edges are brown, add in peppers & onion. (Optional: add jalapenos). Add 1/4c water and fajita seasoning and then to low-medium to cook thoroughly. Served on 1/4c brown rice OR you could serve on salad. :) 

My new rice cooker!! Bought this bad boy yesterday and I love it! 

Worth every penny. 😍

Foil dinners 

Ok, so now foil dinners. Y'all, I have no idea why I haven't done these every week. They are SO good!! I remember growing up and making these on the camp fire. We would use ground beef and veggies, but this is the exact same concept. 

Simply place veggies and your choice of meat on a square of aluminum foil. Season to taste and wrap up. Bake or grill until cooked. 

The first meal I used BBQ chicken, corn, red skinned potatoes, zucchini and squash. 

The second meal I used cod and salmon, and broccoli. 

Chicken was seasoned with pepper & smothered in BBQ sauce. The veggies were drizzled in olive oil and seasoned with Mrs Dash herb & garlic seasoning (salt free!). For the fish, I used lemon juice and lemon pepper. 

After seasoning is added, wrap up your packs and bake or grill. 

I baked chicken at 400 degrees for 25-30

Mins. Fish was baked at 350 for 20-25 mins.

Finish product! 

There's so many options you can do. Like I mentioned before, you can use burger. You can also make steak/chicken fajitas with onion and peppers, salsa smothered chicken that's perfect for taco salad!, and many more. :) Enjoy! 

Before I go, I wanted to give a shoutout to my current meal prep challengers participating in my family challenge! Ya'll are doing so amazing and I am SO proud of you for picking up some healthier eating habits. The truth is, we are approaching the season in which people gain the MOST weight, but not you. You have a plan in place and will be on track. :) This makes me SO HAPPY. 

If you're interested in joining our challenge, you're always welcome to join at any time! We are focusing on healthy eating, exercising, and also gaining energy/ losing weight for those that have that personal goal. 💪🏼 Message me on FB or email info@cj-fitness.com ! 

Happy Sunday! ♥️

- Jessie 

Mason Jars Salads!!

I'll admit.. I saw the posts about salads in jars and I thought it was absolutely ridiculous... and then I gave it a whirl. Ya'll- it stays fresh all week! Try prepping a salad in a plastic or glass storage container and it does NOT work. I hate soggy lettuce! I also hate toting around dressing bottles with me.

Behold - some of my favorite recipes in jars.

Ingredients: layer bottom to top 

-Bolthouse farms Caesar dressing

- Rotisserie Chicken 

- Grated Parmesan Cheese

-Romaine Lettuce 

Ingredients: layer bottom to top 

-Chicken Salad: (2c rotisserie shredded chicken, 1/2c plain Greek yogurts, 1/2c red onion, 1/2c grapes, 1/4c celery, 1tsp garlic powder & pepper, 1tbsp lemon juice) 

- lettuce of your choice 

Ingredients: (layer bottom to top) 

-Poppyseed salad dressing 

-Chopped chicken (can use rotisserie chicken) 

-almonds slices 

-Chopped apples (squirt with lemon juice to prevent it turning brown)

- Cranberry 

-Lettuce (50/50 Blend) 

Ingredients: layer bottom to top

-Salsa

-Turkey burger with low sodium taco seasoning 

-Low Sodium black beans 

-Chopped red onions 

- Corn

-  Shredded cheese

- Chopped peppers

- Romaine lettuce 

Family Meal Planning!

"How do I meal prep for my entire family?" --- this is something I hear OFTEN. I don't have children YET, but I am from a large family, and so I wanted to share some of my favorite tips. 

First things first, you don't have to prep all your meals in one day, but you do have to PLAN them. If you're frugal like me, and on a time crunch, you'll want something healthy, easy, and convenient. 

So where do we start? Check your pantry and freezer for anything you can use. That'll save you some money! If you're a coupon clipper like me, you can plan to use those as well. (Look back at previous posts about Meal Prepping on a budget for more details). 

Recipes are literally floating all around you, you just have to utilize them! I personally like crockpot meals, freezer meals, & quick 15 minute meals like skillet meals. Pick 5 meals for Monday - Friday (or 7 meals if you want to plan Saturday and Sunday in advanced too), and write them on the calendar. From there, create your grocery list & head to the store! You can either toss it all in the crockpot before work, make it ahead of time like me, or make it the night of - choose whatever works best for you and your family! 

After your store run, your kitchen may look something like this..... 

After the store, wash/cut the produce that can be used in snacks or lunches. Invest in containers that help keep produce fresh for longer! Wash apples, peaches, etc and toss them in the fruit crisper. Wash lettuce and put in salad spinner. Wash carrots and put in container for an easy snack. (These are just some examples)

Now, lunches. Don't over complicate it! There's endless combinations that are healthy, well balanced, ANNNND children friendly. I remember the middle school days... I wanted lunchables, but it was the last thing my parents would buy me. They were expensive and had ZERO nutritional value. Make lunches fun by creating DIY lunchables and offering the kiddos, or your husband, options! 

Here are some of my favorite things that alone can be used as a snack, or combined can create a meal:

- Boars head lunchmeat (deli section-still technically processed but doesn't contain nitrites.)

- Sargento cheese 

- Ezekiel tortillas 

- Mixed nuts

- Hummus

- Hard boiled eggs 

- Peanut butter (I love Justin's Peanut Butter! Comes in mini packets for lunches, or you can buy the tub and put it in separate containers. Dip carrots, celery, peanut butter, or crackers!)

- Nut Thins crackers 

- Fresh fruit (apples to dip in peanut butter, berries, banana, etc)

- Fresh Veggies 

- Lara Bars, Kind Bars, AdvoBars (my favs!!) 

Now, mix & match!

- Turkey, cheese stick, crackers, hummus, carrots, berries, and trail mix. 

-turkey wrap, string cheese, crackers, hummus, carrots, and hard boiled egg. 

- Turkey Wrap, carrots, berries, hard boiled egg. 

Other easy meals can be created using a rotisserie chicken and some imagination! Add some hot sauce to the chicken, or pizza sauce, and make a quesadilla! 

Add some taco seasoning or salsa & your favorite Tex Mex seasoning, and you have a taco salad! 

If you don't want to prepare dinners ahead of time, that's ok! Shred a rotisserie chicken and toss it in a crock pot with some chopped veggies & Soup Mix, and you have a delicious fall soup by dinner time. 

Marinate a pork tenderloin & throw it in a crockpot with red potatos, carrots, and onions. 6-8 hours on low, and your house will smell HEAVENLY! 

If crockpots aren't for you, Google skillet meals!  Super easy, and typically take 10-30mins. This is a Mexican skillet meal that I am obsessed with. 

This process isn't meant to be overwhelming, which is why my next challenge group is focusing on Families!!! So whether you're solo or you're a family of many, I would LOVE for you to join my challenge group. It will focus on meal planning for the week, eating clean, gaining energy, and becoming more active. 

How do you enroll? Message me or email me (jesolgat@gmail.com) and we will set up a time to talk details. Warning : I will ask many questions, but it is only so I can customize this for you/your family! You pick your recipes, and I will help you execute the plan. I am SO excited about this challenge - it's a first of its kind! :) once you learn this process, I PROMISE that your weeks will be more organized and less overwhelming. 

Have a blessed week! I'm logging off to eat some chicken & veggie soup while watching college football. <3 

In good health, 

Jessie 

A few of my favorite things! (Healthy Alternatives!)

The other day I was grocery shopping for my week, and I noticed the amount of people just grabbing jars and boxes without ever looking at a label. I picked up a few of the items and snagged a picture. 

Let's start with this "healthy", organic soup. The front of the box makes it look super healthy, right? I mean, only 90 calories? 

And then you look closer. 90 calories per 1/2 cup serving. Who only eats a 1/2 cup of soup?! Then sodium.. Holy mother of Pearl. 850mg * 2.5 servings in this box = 2125 mg sodium. Yikes! 

Next up, black beans! These cans look very similar, but the one on the left has no salt added. 1400mg sodium in 1 can of regular black beans..... Scared yet?

When I look at labels, I look at sodium, Sugar, and I quickly browse the ingredients list. I'm not going to get into the specifics of what you need to look for, but I'm going to share with you my healthier alternatives. 

If you want to learn more about food labels, try watching some documentaries.  Some of my favorites are "Hungry For Change", "Food, Inc", "Food Matters", & "Sugar coated". It'll change the way you eat. 

So what do I do? 

1. Buy fresh over canned. Rarely do I buy ANYTHING in a can. Veggies are fresh or frozen, and even my frozen veggies are plain frozen ones. Don't get the kind covered in cheese or flavoring. Fruits are ALWAYS fresh or sometimes I get the plain frozen berries. 

2. Black beans & Brown rice - I buy them in the bags and make them myself. It does take longer, but it's WAY healthier.

3. Pasta sauce? I make my own! 

No, I am not a distributor for Wildtree, but I stand behind their products 110%! They have healthy BBQ sauces, taco seasonings, fajita seasonings, spaghetti sauce blend, and bouillon bases. I use them every single week during my meal prep. My cupboard... :)

If you dont want to pay the money for Wildtree, some over the counter alternatives are Tony's salt free seasoning  (Again, make sure you get SALT FREE), and Mrs. Dash.  

4. Liquid Aminos instead of soy sauce. Click here  and you can actually sign up to get some free samples. 

5. Plain Greek yogurt instead of sour cream, butter, milk, or mayo. I just swap it out when I make things. My favorite is Chobani. I also use almond milk instead of regular milk in a lot of my recipes as well.

6. Save your money and your health, do not even buy a single pre-packages frozen meal... 

7. Noodles? Buy whole grain, or use spaghetti squash or make zoodles! (Zucchini noodles). Don't make this feel like a diet, you CAN still eat pasta, there's just healthier alternatives. :)

8. Bread & wraps-  I LOVE Ezekial brand. In frozen health food section. 

9. Drinks? My most consumed beverages are: A. Water B. Spark C. Rehydrate D. Plain black coffee. When you have energy & you FEEL good, you start to show it in your smile and the way you carry yourself. Don't be the girl on the left. The life sucking, exhausted, negative Nancy.

Looking at what you're drinking is very important. It's always the added ingredients that go unnoticed. The sugar in the sweet tea & juices, the crap in the creamer for your coffee, the energy drinks - don't even get me started. I did a lot of research to find healthy alternatives, and I chose to use the products that Doctors & pro athletes use. 

10. Your mindset. It's important to understand that the things I listed above should never make you feel like you're on a diet. IF you go out to eat or go to a party in which you consume something not so healthy, you shouldn't beat yourself up about it. I host challenge groups solely to teach others what they SHOULD eat, how to swap ingredients, and that this is a lifestyle change with the goals of eating 80% healthy, and 20% whatever. This is coming from a girl that just ate a cold slice of leftover pizza before I go running with my dog. #balance

Be strong. Be fierce. And continue to make small changes each day. Over time, BIG changes occur.

Happy Sunday, ya'll! Hope to see more of you joining the next round of our challenge group! 

Chicken & Quinoa Chipotle Jars

This one is SO delicious!! This recipe is nutritious, simple, and so filling! 

Ingredients:
- 1/2 c black beans
- 1 c quinoa
- 1 sweet potato 
- 2 tbsp lime juice
- 1/4 c cilantro
- 1 tbsp coconut oil
- 1 rotisserie chicken OR 2 chicken breasts, cooked
- Taco Seasoning
- Chipotle Seasoning

Directions 

1. Cook 1/2c raw black beans per package until done. If you used canned black beans, make sure you get low/no sodium! 
2. Add 1c quinoa, 2c water, and season to taste with taco seasoning. Cook per package, usually simmering 20-25mins. (Note: I use Wildtree because it's low sodium, but there's many options to make your own! You'll hear me say this over and over, I do not get paid to endorse Wildtree seasoning, its just healthy and I love it! Nor do I sell the product.) 
3. In a frying pan, cook 1c diced sweet potatoes in 1 tbsp coconut oil. Season to taste. I used chipotle seasoning!
4. When quinoa is done, add 2 tbsp lime juice and 1/4c chopped cilantro. Mix up, set aside.
5. Shred rotisserie chicken, or cook and shred chicken breast. I use rotisserie chicken because I make multiple meals out of it, like chicken Caesar salads (see next post)
6. Layer in a jar! I did sweet potatoes first, then chicken, black beans, and quinoa. You could top with salsa and a spoonful of greek yogurt instead of sour cream when you're ready to enjoy!

More yummy recipes in my Meal Prep Mania challenge group! 😍 You're always welcome to join us! 

Message or email me if you want to join us!

 

Message me on IG (@Jnferrell)

Email: Jesolgat@gmail.com 

In good health,
Jessie 

Healthy Chicken Burrito

In the Ferrell house, we could eat tacos and burritos EVERY single week. I'm always discovering ways to make them as healthy as possible, and I finally nailed it. 

Ingredients:
-Ezekiel tortillas (Found in health food section in the freezer!)
-2 chicken breasts
-Salsa
-1/2c black beans 
-2c brown rice 

- Cheese

Recipe:

1. Throw chicken breasts (frozen or thawed) in crockpot.. Season with some low sodium taco seasoning and cover in salsa. (I use Wildtree taco seasoning because it's super healthy. No, I'm not paid to endorse them. I literally just love their products. Some people make their own. Others just buy low sodium kind. Do what is best for YOU!) Cook on high 4 hours.

2. Black beans- (I use raw) cook per package. They simmer for about 1.5-2h
3. Brown rice- (I use the plain kind in a bag). Throw 2c rice, & 4c water into pan and bring to boil. Season to taste, so it is like Spanish rice (I use Wildtree taco seasoning and throw in 1/4c salsa). Once boiling, let simmer for 45mins.
4. Once chicken is done, shred with a fork. Add more salsa if it needs it. Put shredded chicken. Black beans, and a pinch of cheese in tortilla. Rolls up like a burrito. Place it in a pan with a small amount of coconut oil so each side is crispy and the burrito stays together.
5. Place in Tupperware for the week. Makes 6 servings!!

More yummy recipes in my Meal Prep Mania challenge group! 😍 you're always welcome to join us! 

Message or email me if you want to join us!

Message me on IG (@Jnferrell)

Email: Jesolgat@gmail.com