A week of healthy

After a couple weeks of traveling, I am back in Wellington. I had a week in Chicago and a week in Nashville hiding from hurricane Irma, and now I’m ready to get back to riding and in my normal routine. I did do a decent job of staying in the gym while I was traveling, but I also managed to eat everything in Chicago as well as Nashville. Let me tell you, riding pants don’t lie. I squeezed myself into my tight fitted riding pants and tall boots this morning and was reminded of every bite I have taken in the last 2 weeks. Even though I did enjoy every single delicious meal I had, it’s time to get clean. And if my tight riding pants weren’t enough of a motivator for me, I leave for Destin Florida in a week for family vacation…aka I have to get into a bikini. That will snap you into diet mode pretty quickly! Luckily, I have come up with some recipes that make clean eating not so bad and in all reality, I’m pretty excited to get back to healthy eating again. I’m not going to say I don’t love eating fried chicken and chocolate pie, but after two weeks of “dirty” food, I start to crave some lettuce. It’s amazing to me how much better my body does when I am eating clean. Last two weeks I have had headaches, feeling groggy, not sleeping well, the list goes on and on. So, today I started the day with some meal prep. I like to get some of the bulk work done so meals are easier and quicker to prepare. On my list for dinners this week I have:

  • Turkey burgers in lettuce wraps with sweet potato fries
  • Whole wheat pasta with pesto and chicken sausage
  • Baked chicken with sweet potatoes and broccoli
  • Salmon with lemon butter sauce and Brussels sprouts
  • Chicken quesadillas 
  • Healthy chicken fried rice

So, I started meal prep with some granola bars. This is a new recipe and I have to say, I really like them.

Chocolate Cherry Granola Bars

  • 1/2 cup honey
  • 3 tbsps creamy peanut butter
  • 1 tsp vanilla extract
  • 3/4 old fashioned oats
  • 3/4 cup crispy rice cereal
  • 1/2 tsp cinnamon
  • 1/2 dried fruit (I used cherries)
  • 1/3 cup nuts (I used a mixture of pistachios, almonds and walnuts)
  • 1/4 cup sunflower seeds
  • 1/3 cup chocolate chips

Line a 8×8 pan with alumimim foil, cover sides of pan as well so you can just pull it all out at once to make it much easier to cut into bars. Set aside. Microwave honey and peanut butter for about 30 seconds until creamy and smooth. Add remaining incredients to the honey and peanut butter and mix until well combined. Scoop the mixture into prepared pan and press it down into an even layer. Cover the top and place in the refrigerator for at least an hour for them to set. Cut into bars after they have set and wrap individually in plastic wrap. 

Next on meal prep I made some chicken breasts for the week. I despise cooking chicken so I like to just do it all at once and use it for lots of different things. I put it in wraps and salads for lunches and eat it with vegetables for dinner. 

Baked chicken:

  • 4 large chicken breasts
  • 1/2 Dijon mustard
  • 1/4 cup whole grain mustard
  • 1/4 cup low sodium soy sauce 
  • 1 teaspoon garlic powder

Preheat your oven to 400 degrees. Set a skillet on high and add a little bit of olive oil in the pan. Sprinkle a little bit of salt and pepper on the chicken breasts and lightly brown both sides in the skillet. About 1 min per side. Place the chicken breasts on a cookie sheet. Mix together both mustard, soy sauce and garlic powder and pour over the chicken. Bake for 35 min.

While the chicken is baking I just start chopping up some veggies for the week. I cut up broccoli, cauliflower, onion, and bell peppers. I also got a pineapple and watermelon and went on and cut it up and put it in ziplock bags. You’ll be shocked how much time this cuts down when you make meals. I also made my chocolate bars that I make literally every week. You can find the recipe for those in my recent post at http://kenziesaidwhat.com/recipes/chocolate-bars-chicken-salad-and-cake/
Now you have chicken done for lunches (and a couple dinners), granola bars for breakfast or snacks and chocolate bars done plus all your chopping for the rest of the week. Yes this does take an afternoon to get it all done but it is SO worth it. Just trust me and do it. Go get your meal prep done and tomorrow I will post my dinner recipes! I would also like to encourage everyone to add your email on my home page so you can stay up to date on my posts! Happy meal prepping 

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