7 DAY HEALTHY MEAL PREP INSPIRATION

September 20-26th

Have you heard? Since opening the Every Girl Living office on September 6th, 2021, we have been offering health coaching. The relationship between food choices and our mood is something I have firsthand experience with. My interest in healthy eating began in high school. I was the weird kid on youth group road trips who would buy yogurt and orange juice instead of Pepsi and Doritos. Despite this, I also have a sweet tooth and struggle with emotional eating. As I’ve learned, I eat better when I’m happy. My tendency is to eat junk food and sweets when I’m stressed or sad.  

Keeping myself healthy requires that I practice mindful eating, manage my stress and personal expectations. A stressful job, my mother’s deteriorating health, and her death in 2020 kept me on my toes from 2015 to 2020. Stress was a major issue for me during that time. In that period, I gained about 7 pounds a year. After my mom passed, I realized I had to manage my stress in a way that didn’t involve food. Now, I look for ways to deal with my stress that don’t involve food. The focus is on changing unhealthy habits and coping with stress, so it’s not about dieting. I see it as a way of life. As I manage my stress better with mindfulness, I am losing weight and managing my migraines and other health issues better. 

My work with women often involves dealing with similar issues to mine. Keeping myself accountable is an excellent benefit of offering health coaching. Additionally, I enjoy learning about nutrition and cooking. Neither my staff nor I can provide the level of expertise that a registered dietician can. However, we know the psychology of eating. We can offer support and #psychtricks in order to help you achieve your goals. One trick is to plan out your meals ahead of time. A client, struggling with meal ideas, recently asked, “Can you share healthy recipes?” I was eager to answer, “Sure!” So, Meal Prep Monday was born. Just remember if you have any food issues or other eating or health concerns, just let us know. We can refer you to a registered dietician.

The best part about eating healthy is that it doesn’t have to be expensive, it can taste great, and it can be easy to prepare! Even though I am neither vegetarian nor vegan, I try to limit my meat consumption. To begin with, meat is expensive. Secondly, it is usually higher in saturated fats and cholesterol. When people say healthy eating is expensive, I am always surprised. Vegetables, beans, and other legumes are cheap! It’s true that organic and healthy food is expensive when you buy pre-packaged foods. Eating healthy doesn’t have to break the bank or be hard to make! As you’ll notice, the food on this week’s meal prep inspiration is actually quite affordable. As a way to save money, I often buy frozen vegetables since they’re less expensive and have a longer shelf life. I have a bad habit of buying fresh veggies then getting too busy to consume them before they go bad. In this week’s meal prep inspiration, I’ve included swordfish and ahi tuna for two nights. They are both loaded with minerals such as zinc, manganese, selenium, and vitamin C, and Omega-3. Plus, fish takes less than 10 minutes to make! I like to cook it in either a cast-iron skillet or on the grill. The recipes can be easily substituted for chicken or portobello mushrooms if you don’t like fish. I use Wildforks for my fish, meat, and shellfish. You can even find an impressive selection of frozen veggies there. The food at Wild Forks is affordable, and it’s delivered right to your door!

This week you’ll find I’ve provided two recipes from my stash and three from other websites. I’ve included links to these recipes on the pdf. I didn’t provide a recipe for the chicken caesar salad because I typically just grill some chicken and slice it up with a Caesar Salad kit you can buy at most grocery stores. You could even use a rotisserie chicken. For the burgers, we usually keep some type of premade burger in the freezer. Sometimes we have beef, other times we may have turkey, salmon, or black bean burgers. Below, you’ll find the recipe cards for the Easy Ahi Tuna Steaks and Easy Fajitas. Bon App├ętit!

Let me know what you think of Meal Prep Mondays by sharing your comments below. Or do you need health coaching? Contact us to sign up for a free 30-minute consultation.

Easy Ahi Tuna Steaks
Easy Fajitas