Exactly How to Batch Cook and Meal Prep for a Week of Clean Eating.

Sooo.. Did you know that Your Nutrition is 80% of where your results come from? I know there are some of you that are totally killing it in the gym. Come on, Cardio Queens where you at? I use to be one of you too! You can cardio your little heart out but if you aren't fueling that body with what it needs then you are wasting your time. You will never get the results you want! I know this because that use to be me. I never lifted weights and I would run through fast food after the gym or eat a big hearty cheesy meal. So I really want to teach you how to set your week up for success. 

This is one of the BIGGEST things that I stress and love teaching my customers about. Meal Prepping and Clean Eating. I share my meal plans weekly in my groups and really focus on this. It's a lifestyle not a DIET! That should be what your focus is. Enjoying your favorites here and there but ultimately living a healthy life that you can easily maintain. I know that we all live busy lives so this makes things so much easier. Doing it once every week or even ever two weeks is going to make your life so much easier, keep you on track, and will save you money. OKAY, did I catch your attention now? ha ha ha 

I normally reserve Sunday's for Meal Prepping and Batch cooking. 

Alright so I'm going to teach you step by step how to prepare your week. This is just what I do but you will get a really good idea on how to prep your week so it's simple to just grab and go. 

Here is what you need to go to the grocery store for: 

Several Packs of Chicken Breast 

Lean Ground Turkey

Eggs 

Bag of Fish either Salmon or Tilapia 

You could also do a bag of Frozen Shrimp

You can do Fresh Veggies or Do Frozen. 

I mix it up. 

I normally have 

Fresh Asparagus 

Fresh Brussels Sprouts

Zucchini

Spaghetti Squash

Baby Spinach

-Honestly Just depends on my menu plan for the week on which I choose- 

Then I'll always grab some frozen Green beans, Stir Fry Veggie Mix, and Peas

If you want to do an egg white omelet 

Mushrooms, Peppers, Onions or Egg Muffins.

Apples

Strawberries

Blueberries 

Brown Rice

Quinoa 

Sweet Potatoes

Coconut Oil

Mrs dash Seasonings

Cayenne Pepper

Cumin

Chili Powder

Tin Foil 

Tara and I prepping our Chicken

1. You want to take a large baking sheet and cover it with tin foil 

This is where you are going to grab your chicken breasts and lay them out on the pan. 

Grab your favorite salt free seasonings and season front then flip and do the other side. 

2. Pre Heat the Oven to 350 and bake for about 30-40 mins until tender. You don't want to over cook. You can use a meat thermometer if you need so you don't over cook it. You want your meat to be nice and juicy. 

Chicken Anyone?

3. While that is cooking, You are going to grab your brown rice. There are Two Ways you can do this

If you have a rice steamer you can load that baby up according to the directions and your rice will just easily cook on it's on. You can add in some fresh herbs to the steamer and it will be delicious. If you don't have a rice steamer you can do this in a pot on the stove. Follow the directions on the bag for water to rice ratio. You want to make a pretty big batch so you have enough for the week or if you are doing two weeks for two weeks. Let the water boil and then add in your rice once boiled. 

Brown Rice Cooking

4. Remember to keep an eye on those chicken breasts, you even may have to suction out some of the juice so it doesn't overflow in to your oven. 

5. It's time to grab another big deep pan and get all of your ground turkey. Toss it into the pan and cook until browned. You can season again with any non salt seasonings. Once done drain out any grease. 

6. Last but not least you have your Sweet Potatoes. You want to scrub these and wash really well. Grab a baking sheet and throw them on and in the oven. These will take a bit of time. Probably about an hour to cook. Just keep an eye and poke holes. Once tender all the way through they will be done. 

This is what our chicken and sweet potatoes will look like when they are all done. Right when you grab your sweet potatoes out of the oven slice them down the middle so they can cool down. Your rice should be finishing up too. But be sure to put your rice on at the beginning because it does take some time to cook. 

7. Once everything cools down it's time to portion it all out and bag it up so you can grab and go. 

Grab your chicken breasts and slice it all up in to bite sized peaces. Grab a cutting bored and get to town. You will have a big bowl of sliced up chicken chunks. that you can just portion out and put in baggies. I use the 21 Day Fix Menu plan in all of my challenge groups and this program comes with portion control containers. This is what I use to portion out my food. If you are interested in doing this program and want a coach contact me here - I would be happy to guide you, mentor you, and support you through your journey. I can help you get all of your stuff and get you set up to make portioning out super simple. 

21 Day Fix Portion Control Containers

So you are going to grab your red container and just start scoop out of your chicken and ground turkey and bagging up each individual portion. That's your protein for the week. If you are doing two weeks you can freeze the other week and then thaw out at the end of week 1. 

After your sweet potatoes cool down you will scoop the filling out of the skins and use your yellow container to portion and baggy up. Grab your brown rice and portion out with your yellow container as well and baggy. These are your healthy crabs for the week. 

Veggies are in the freezer ready to just grab and you will use your green to portion that out. 

#bossstatus baby

Place all your baggies in plastic containers so you can just grab. I baggy all of my chicken and then put it in a container so i can just grab each one. 

This is how I stay on track when i'm traveling, visiting family, or visiting friends. You just pack your food and bring it with you. Super simple. It will change your life! 

My Favorite dish with this is to grab my chicken, sweet potato, peas, or sautéed spinach in coconut oil, and add a blue container of avocado and some hot sauce. Seriously Delish. It's great with Brown Rice too. It's like a Mexican bowl you could do a taco salad too with the ground turkey. So many ideas with it all prepped and ready to go. 

That's pretty much it! Turn up some tunes or put on your favorite movie and spend the next hour or two setting your week up for success! You got this ... You can totally do this! Your life will be CHANGED and you will feel amazing. 

If you need a Free Coach an Need support in your journey - Reach out to me! 

You can make me your free coach right HERE 

Easy Egg White Muffins

You don't have time for a healthy breakfast in the morning? Now you cant use that excuse anymore. This recipe is so easy and it's conveniently grab and go. 

Egg-White Muffins. 

Makes 12 muffins. 

Preheat oven to 350 and spray your muffin pan with Pam. 

Chop up your favorite veggies. For this batch I did red peppers, zucchini and chives. 

Crack open 20 eggs and separate the egg white from the yolk. Put the egg whites in the bowl with the veggies. Add salt and pepper to taste and sir well. 

Fill your muffin pan with the egg whites and bake for about 25-30 minutes. 

Enjoy right away or store in the fridge for the mornings.

Southwestern Stuffed Sweet Potatoes

I found this recipe on pinterest and from that moment I knew that I had to try this recipe out for myself. 1. I love sweet potatoes.
2 . I love mexican food

So I knew this would be a winner for me!! I know you are going to love it too. I made a bunch of them and had them for a few lunches during the week. I also topped it with avocado. UGH! Delish. I'm for sure going to have to make these again soon.

• Ingredients : 
• 
  
• 3 medium sweet potatoes
• 1 (15 oz) can corn, or 1.5 cups frozen corn, rinsed and patted dry
• Salt, to taste
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon Mexican oregano (optional)
• 1 Tablespoon olive oil
• 1/2 yellow onion, diced
• 1 (15 oz) can black beans, rinsed and drained
• 1/2 cup cilantro, chopped
• 1/4 cup greek yogurt 
• 1 to 3 chipotle peppers in adobo sauce, minced or pureed
• 6 Tablespoons shredded cheese 

Preheat the oven to 350 degrees F. Line the sweet potatoes on a baking sheet and bake for 50 to 60 minutes, or until fork tender. Remove from the oven and allow to set until cool enough to handle.

While the sweet potatoes are cooling, saute the corn in a dry heavy skillet over medium high heat. Sprinkle with salt, cumin, chili powder and Mexican oregano. Cook until the corn is roasted and browned (about 7 to 10 minutes). Transfer to a small bowl; set aside.

Wipe the skillet clean and heat the Tablespoon of olive oil. Add the onions and cook until just tender. Transfer to the bowl with the corn. Add the black beans and cilantro to the onion and corn. Gently stir to evenly mix.

When the sweet potatoes are cool enough to handle, cut them in half, lengthwise. Carefully scoop out the flesh, into a large mixing bowl, leaving the skins intact. (Try leaving a thin layer of potato to help the skin hold together.)

Add greek yogurt, chipotle pepper(s) and salt to the mixing bowl with the sweet potatoes. Mash with a potato masher or blender to desired texture. Gently stir in the roasted corn, onions, black beans and cilantro mix.

Preheat the broiler. Fill each potato skin with the mashed potato mixture*, topping each with 1 Tablespoon of cheese. Broil for 5 minutes, or until cheese is melted and hot. Serve immediately with a dollop of home made guacamole or just plan ol' avocado!! 

ENJOY! 

Clean Eating Meal Plan MONDAY !!

HERE IT IS !! Your weeks worth of clean dinners! Now that means you have NO EXCUSES this week right!?!? .. RIGHT!?!? I'm not sure how long i'll keep this little Monday series going but I do love doing it for everyone. I know that it's so hard to put meal plans together when you are just getting started. I used to stare down at the paper like .. DUUUUHHHH! I promise that it truly isn't as hard as it looks. Just cut out the processed extra crap and get down to the basics. Make sure that you practice portion control because you can cook a healthy meal but if you eat two portions you are totally setting yourself up for failure!!  Enjoy and KICK BUTT THIS WEEK!!

Monday - Parmesan Chicken This is awesome with a side salad or grilled Asparagus! YUM! One of my favorites. 

Tuesday - Clean Eating Chicken Fingers & Fries Nothing is needed for this meal. It's perfect for the kiddos!! You can always add salad for yourself !! Your kids are going to LOVE THIS ONE! 

Wednesday - Taco Salad MMM MMM MM .. SERIOUSLY!! Try this!! 

Thursday - Crock Pot Ziti I haven't found ONE person that doesn't love this meal! Practice portion control!! It's hard with this one! 

Friday - Garlic Vegetable Stir - Fry This is so good with a baked sweet potato!! Everyone needs a meatless meal once a week and this one is PERFECT or you can throw in some meat! Whatever!! 

I hope you enjoy all these meals!! Of course if you do make these meals you should post them on facebook and you should come over and like my page www.facebook.com/coachhedine and tag me! I would love to see what some of you think of these dinners!! 

How to start your Monday out RIGHT and stay motivated all week long!

I know we all have the best intentions and always say "MONDAY, i'll start out fresh!! This will be the week" but then Monday rolls around and something goes wrong and you are right back where you started and again say .. "Tomorrow" or "Monday, i'll wait for next monday"

Let's not let this week be one of those week. I have some tips that will set this week up to be DIFFERENT and SUCCESSFUL other then the past weeks.

I do want to say that just because you have one bad day in the week or one bad moment that you shouldn't just throw in the towel for the whole day or week. Jump right back on track!! Scratch it and move on. Don't beat yourself up just promise to do better and forget it. We aren't perfect all the time and it happens to all of us. What matters is what you do from that point.

Let's make this week STAND OUT by setting it up for SUCCESS! 

1. Plan your workouts for the week. Sit down and write out every workout that you are going to do for the week and what time you have planned to do it!! This time is a meeting and a commitment you have made to yourself!!! So if someone asks you if you can meet them during this time your answer is, NO! You have already committed. Look at your calendar and work around your plans. So if that means you have to get up early to get it done .. DO IT! You will feel so much better to have it out of the way. 

2. Plan your meals and snacks in advance. Prepping and planning your meals is CRUCIAL to your success!! PROMISE PROMISE PROMISE!!! Just try it this week and see how much different your week is! Promise it will make things so much easier for you and with your snacks prepped you won't be starving and just resort to whatever is in front of you. I've been there!! I get cranky when i'm hungry. I like to plan out all my meals and snacks on Sunday of the week before, grocery shop, and then prep, chop, and cook everything needed. I'll chop my veggies, grill chicken breast for wraps and salads, make a batch of pinto/black beans to toss with some quinoa/rice in case of an emergency, portion, wash, and bag up my fruits and veggies, and have it all set and ready to go. This makes my week less stressful. Of course I always have my shakeology packets in my purse for outings, an apple, and a 100 cal pouch of almonds. These items are ALWAYS in my purse everywhere I go. I also carry around a bottle of water with lemon in it :) Love my lemon water!! PLAN YO WEEK! Promise promise it makes it so easy!!

Here is my week of clean eats. I like to put my workout and meals all together and post it on the fridge.

3. Wash all of your workouts clothes and make sure they are folded and put away. When you have your clothes all clean, smelling nice, and ready to go it makes things less stressful. You don't have to search around the house for clean clothes to wear. I like to set my clothes out the night before along with my shoes and socks so that right when I get up that's the first thing I put on!! Wakes up and I rock my workout out first thing in the morning!! I also love buying new workout clothes. Gets me excited about working out!! Kind of like wearing new clothes on the first day of school. You look forward to it. Especially if they are cute. New workout clothes make me HAPPY! 

4. Find an accountability partner or group. Having someone to hold you accountable, push you, and motivate you is IMPORTANT!!! This will get your butt out of bed even on days when you really just want to sleep. I text my workout buddies every morning and we wake each other up, tell each other to crush it, and then come back with our sweaty pictures!! LOVE IT! Totally gets me going!! Love my challenge groups where we are able to rate how we did each day and share recipes. Totally gets me going on days I stay up too late or have some other lousy excuse

5. Get your workout done FIRST thing in the morning! If all possible get your workout done first thing in the morning!!! This will give you more energy for the day, put you a great mood, and leaves less room for excuses. If you get up first thing by the time the end of the day comes you won't have the excuse "Ah, i'll just do my workout tomorrow .. I'm too tired" or something won't come up!! Make that appointment first thing in the morning and don't let any excuse creep in!! 

6. No matter WHAT, don't give up!! Even if you screw up ... don't give up !! Pick up and keep going!! Reward yourself for sticking to it with a new workout out fit, a pedicure, new outfit, put a dollar in a jar for every time you get your workout in!! Never give up!! Always keep going!! Speak positivity in your life and know that you are in this for LIFE! This is a habit you are creating and a LIFESTYLE! You are not a quitter and you don't need a Monday to start!! Make this week SHINE!!! 

If you are looking for more support through your journey join my fit family!!