Meal Prep Revitalization

So, as I’ve shared in the past, I’m not a huge meal prep supporter.. However now that I’m responsible for all of my own meals, I’ve concluded it may be time to dabble in a bit of food planning.

This shift isn’t for the purpose of staying on track for gains, but to help me keep my sanity… bc I hate rushing & not knowing what/when I’m going to eat. I also don’t want to spend my time after work making food.. 

SO! I tested the waters last week with my new rice/slow cooker (thank you to my family for being great gift-givers).

I’m always hungry so I decided ‘yea, I should definitely make 3 four-serving cups of rice :D’ & added some peas & black beans to the mix.

Well, a week later, I’ve been eating the same damn rice for a week. Which is exactly why I’ve always avoided meal prepping. LOL @ the irony right??

Yesterday I figured out an easy way to re-purpose my remaining servings of rice. It was super simple, & delicious! I’m here to share my steps to revitalized meal prep

Step One: Make way too much rice (& beans & peas) 

 
Step Two: scramble egg w/ butter

  
Step Three: Heat frozen (or fresh) veggies in olive oil (or butter) & season to taste

  
I used broccoli, carrots, & cauliflower. Seasoned with black pepper, cayenne pepper, & ‘French fry seasoning’ from the dollar store πŸ˜‚πŸ˜‚

Step Four: COMBINE EVERYTHING!

  
Yay makeshift fried rice! Protein, veggies, carbs, & healthy fats!! πŸ˜€

What I’m learning is that leftovers & food planning doesn’t have to be a burden. This re-do of last week’s meal prep took me about 15 mins & was done on very low energy. 

I’ll share more as I climb the learning curve!! 

Enjoy πŸ™‚

4 Ingredient Vanilla Protein Pancakes

Good morning!! Happy Friday!!! πŸ™‚

This morning I had some extra time before work & decided to make myself a real breakfast.. Vanilla protein pancakes seemed like the perfect way to start my Friday. With just four ingredients & about 30 grams of protein, the real MVP of breakfast is protein pancakes. 

{I’ve posted about these pancakes before, but figured this rendition deserved its own post}

What you’ll need: 

  • one egg
  • one banana
  • one heaping scoop Optimum Nutrition Vanilla Whey Protein
  • 1/4 cup whole milk
  • *optional* 2 tablespoons ground flax seed

Start by mashing the banana in a bowl- I’ve found a fork works best.

Add the egg & mix until there’s a nice lumpy consistency.. Make sure the yolk is broken & spread throughout the mixture!

Pour your milk. Pour your protein powder. Mix away! (Waiting until you add the protein to mix in the milk makes it much easier to blend) I also added a few spoonfuls of ground flax to keep it movin πŸ˜‰

Warm up your pan with whatever oil/butter of your choice. I used olive oil- would probably go with something lighter next time. Whatever you use, make sure you use enough to cover the pan so your pancakes don’t stick! 

Pour your batter in & watch the magic happen. ….Ok actually I JUST learned how to flip my pancakes without completely messing them up…so maybe what happens won’t be magical. Either way- your little creations should be ready to eat in about six minutes

  

Add some peanut butter, fruit, chocolate chips, syrup, sprinkles, or whatever else you desire! Enjoy!!

French Toast with a Dash of Protein

I’m all about high-protein recipes. If you can make a protein version of a food, I will. From pancakes to muffins to chilli, nothing is safe.. My family thinks it’s annoying but they will thank me when their muscles are happier than they’ve ever been! 

I was browsing le internet recently & found an article (click here to read) that had some info on how to turn an average breakfast classic into a protein-fest. πŸ™‚ French Toast..plus protein.. Yes please!!

What You’ll Need

  

  • 1/2 cup milk (I used half & half because our milk was sour..always a nice discovery)
  • 1 scoop vanilla protein (I only have chocolate so I ‘borrowed’ my moms Weight Watchers protein)
  • 4 eggs
  • 5 slices of bread
  • 1 tablespoon butter 
  • dash of cinnamon 
  • dash of vanilla extract

First step (which I regrettably skipped) is to melt the butter. It may have something to do with the protein powder, but solid butter didn’t blend into the mix.. 

Preheat your oven to 350 & lay some parchment paper on a baking sheet. 

Then you’ll add all of the ingredients to a blender or food processor. Mix them until they’re….well, mixed.

  
I cut my bread into strips, because French Toast Sticks seemed like a cool idea. 

  
Then you’ll dip your bread into the liquid mixture. It only works if your sink (like mine) is overflowing with dirty dishes. 

  
Line the strips on your baking sheet. This pic is funny because you can see how the unmelted butter literally didn’t mix with the other ingredients at all. It was too cool for them… 

After 10 mins you’ll want to flip the toast so both sides get evenly cooked & crisp. 

  
This is what a side that’s fully baked looks like. Delicious.

  

Top your toast with syrup, confectioners sugar, sprinkles, fruit, or even more French Toast- whatever you want! 

Enjoy your protein-filled breakfast!! Your muscles will thank you πŸ™‚

~peace & all good~

Peanut Butter Energy Bars

I’m always hungry.. I need a consistent source of energy (aka food) to keep me going throughout the day. Without an energy source, hanger sets in quite quickly. Which means I’m always looking for easy snacks & meals that will keep me full.

I also love peanut butter. [Anyone who has nut allergies, I’m sorry….this post won’t be of much help to you on your quest for easy recipes.] If you follow me on Instagram (@leedleg) you know I also love oatmeal. Put a few of my favorite things together & you get this amazingly quick, easy, & filling snack! 

Peanut Butter Oat Bars

What you’ll need: 

  • 1 cup peanut butter
  • 1 cup honey
  • 3 cups raw oats
  • 1 cup raisins
  • 3/4 cup chia seeds
  • 1/2 cup flax seeds (camera shy)
  • 1-2 tablespoons cinammon

  
These bars are great because you can pretty much put whatever you want in them… They’re no-bake, so keep it within the realm of ‘doesn’t need to be cooked’. But go crazy! Add chocolate chips, almonds, my mind is blanking on other things….you get the point- take control of your snack bars!!

The first thing you’ll do is melt the peanut butter & honey together in a small pot.

   Already so yum, very wow.

Then you’ll mix in the oats. I tried to do everything in the same pot but it didn’t go so well… So I suggest starting this step in a separate bowl.

Once the oats are mixed with the peanut butter-honey blend, it’s time for all the other ingredients to join the fiesta!

   Using your hands > Using a spoon

When everything is mixed to your satisfaction, transfer it to a baking pan. 

  *holding the jar of peanut butter next to the pan is optional*

This is where your bars will live overnight while they become who they’re meant to be… Store the pan in the fridge, covered with tinfoil/Saran wrap/whatever you have. 

Voila! Tomorrow, let the bar come to room temperature & cut it into a desirable range of sizes. Bring em with you anywhere you might need a snack! These will probably last you a while if you’re not sharing, so keep them fresh in the fridge πŸ™‚

~peace & all good~

Sweet Potato PancakesΒ 

Fall has arrived. & there is no better way to spend a fall morning than with the sun warming your toes, hearty pancakes warming your belly, tea warming your soul, & a bee trying to fly up your nose! Welcome to my Sunday morning!!!

I decided to use the microwaveable sweet potatoes I had bought a few weeks ago. Actually, I only used one..but it’s progress. Sweet potatoes are full of wonderful vitamins & nutrients that our bodies need. Beta carotene, fiber, Vitamin A, Vitamin K, Vitamin C, Vitamins X, Y, & Z! You get the point. Sweet potatoes are cool AF. 

What better way to eat a really cool food than using them for something that’s also super cool?! PANCAKES πŸ˜€ Sweet potatoe pancakes make for a more satisfying pancake-eating experience than your typical pancake can give you. Trust me, I am a pancake expert (no I’m not at all). 

Here’s what you’ll need:

  • 1 1/4 cup milk
  • 1 cup flour (I used whole wheat)
  • 1 cup sweet potato purΓ©e 
  • 1 egg
  • dash of cinnamon
  • smaller dash of nutmeg
  • 2 teaspoons baking powder (I tend to confuse the two baking substances..)
  • 1 tablespoon vegetable oil/canola oil/olive oil – whatever oil you have
  • splash of vanilla 

I microwaved my sweet potato this morning, peeled the skin off, & mashed it with a fork. That was my ‘puree’…  
 

Mix the dry ingredients together in a bowl: flour, baking powder, cinnamon, nutmeg

  
Mix everything else together in a larger bowl. Slowly add the dry ingredients to the wet until they’re just combined. Leaving air bubbles/small clumps in the batter will make for fluffy pancakes!

  
Throw some butter in a pan & add however much batter you want to form your pancakes. I also added dark chocolate chips to one because it seemed like a great idea. It was. 

  
Mine took about 3 minutes on each side, then I gave them a few extra minutes to crisp up.

Top the magical pancakes off with maple syrup or whatever you desire. Homemade whipped cream would’ve been perfection…

  
Enjoy!!!! πŸ™‚

  

Bulletproof Coffee

Here’s how you can do for your coffee what it does for you; make it bulletproof. 

I feel that coffee is best when you brew yourself a cup so you can enjoy the taste, rather than drinking it because you need it. But let’s be honest….some mornings/days getting out of bed feels like entering hell & coffee is the only thing that can bring you back. You need it to be bulletproof!

Making bulletproof coffee is super easy & actually adds to the health benefits inside your mug! 

Brew your coffee as usual. Pour it into your favorite mug….or whatever mug happens to be clean.. 

  

Stir in a tablespoon or so of butter (organic/grass-fed butter has the most health benefits). You can also add coconut oil for a supercharged drink.

Better yet: blend the mixture!! The butter emulsified & creates a heavenly coffee energy drink..

  

Top it off with milk/vanilla/cinammon, whatever your usual coffee routine is. I drink my coffee black, but this is a superb alternative to cream. The coffee tastes less bitter but it’s flavor is unchanged, there are way less chemicals/added crap in butter, & it will give you extra energy rather than leading you to a crash. It’s a creamy cup of coffee goodness. How can you go wrong?! 

   heaven in a mug
Ta-da! Now your coffee will not only help you stay alert, it will also help you burn fat throughout the day πŸ˜€ By providing your body with the healthy fats it needs, you’ll kickstart the fat burning potential of your body. The fat in the butter also helps you carry the caffeine longer. More energy, less crash! 

It’s important to fuel your day in a way that benefits you- & this is a great place to start! 

I’m sure there are tons of other variations of bulletproof coffee out in the universe. Let me know how you make yours, I’d love to try something new!!

~peace & all good~

A Berry Delicious Smoothie

Ha…See what I did there??

Here’s a quick, healthy smoothie you can make for breakfast, lunch, a snack, pre-workout, post-workout, whenever! All you’ll need is a banana, some strawberries, blueberries, & whatever fresh/frozen fruit you can get your hands on! 

I used fresh berries because we had an abundance of them in the house & I figured why not freeze them for a smoothie? 

  I folded the larger bag in half when I froze it so I would remember to use the berries in 2 smoothies. 

Frozen fruit is a great option because it saves $$ & lets you enjoy your favourite fruit even when it’s out of season!

Fill your blender with about a cup of water (or milk if you want it creamy). A smaller amount of liquid will keep the mixture thick like an actual smoothie. 

Now it’s time to throw in your fruits.

   (it looks like more water because the fruit displaces it)

If this is your breakfast/pre-workout snack- keep your coffee or tea close..

  
I added chia seeds & vanilla protein to my mix. If there’s anything else you desire, there’s no time like the present. Add away!!

It’s blending time 

If your mini blender is anything like mine, you’ll have to help the whole blending thing actually happen…annoying side effect of getting a cheap blender. 

  
Enjoy your healthy, delicious little creation! Get creative with the next one πŸ˜‰ 

Adding smoothies to your regular diet is a great way to give yourself more energy. Being consistent is a little difficult at first, but once you start feeling the benefits in your body it’ll be worth it! Having more fruits & veggies will be a good thing.

~peace & all good~