Weekly Meal Prep Tips!

Hello readers! This is my first post of the new year so I had to make it a good one! I know that losing weight or getting healthy is a popular New Years Resolution and I hope that you all have remained dedicated. As for myself, I know that I have not been eating too healthy. I recently graduated from college and like many other poor, unfortunate souls, I have not had the best luck in finding a job. Well, what do you do when your future is threatened and it looks like you'll have to a homeless hottie or a stripper? Well you give up luxuries that you cannot afford anymore. It is basic survival. Humans live to protect themselves and my physiological need for shelter and security were being threatened. Sadly, I was at a crossroads where I knew I needed to eat but didn't know if I could have risked losing the money. It was a sad place to be and can only imagine what other students or unemployed undergrads are going through. Thankfully, my family came to visit me and I was able to get a ton of groceries (plus my mother cooked some delicious foods so I have leftovers). It was literally the best thing to ever happen to me since all I had in my fridge was a jar of salsa and three frozen tilapia fillets. The struggle was mad real for ya girl but back to the topic at hand...

1. When it comes to meal prepping, I like to start out by dividing my animal proteins. That means that my beef, pork, chicken, salmon all get divided into two day portions. I buy a bulk bag of chicken breast but I have found that fresh beef, salmon, and pork is cheaper and freezes and thaws out perfectly! If I buy ground beef (which goes perfectly with corn tortillas) I cook and season the meat before freezing it. Then, whenever I want to cook it, I just heat it up on the stove top and voila!
2. Buy fresh and frozen produce. I like to eat the fresh foods first and then dip into the frozen stockpile. While it is tempting to devour the edamame immediately, I know that I have to finish my fresh green beans first.
3. Cook your vegetables and carbohydrates. My grainy sides usually consist of brown rice and more brown rice. I always cook  more vegetables than grains since I love having a colorful plate. 
4. Portion out your plate! I am not sure what dietary restrictions or plan you are on but the key step in meal prepping in putting all that delicious and healthy food into Tupperware! Storing it makes it super convenient to grab and eat on the go and it might prevent you from overeating. 
5. Don't forget to prep your snacks too! Things as simple as portioning out nuts in a sandwich bag or making smoothies/juices ahead of time makes it easier (and cheaper) to get through the next day. If you don't know what kind of snacks to prep, below are some of my favorites

• Mango's and berries
• Bananas and crunchy peanut butter
• Almonds
• LARA bars
• Kale juice (recipe below)

Homemade kale juice

Kale Juice Recipe

-1.5 C green tea

-1/2 bunch of kale

-1 extra large green apple

-2 kiwis

-1 banana

-1 cucumber

-splash of fresh lemon juice to taste

Quick and Easy Breakfast

Hello Clean Eaters! I hope that these first couple of weeks have started out great for everyone. Now, we've heard it 1000x times, "BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY" yet most of us are still not eating in the mornings! No matter what your excuse is, you need to make sure that you are eating breakfast. Some of the perks of eating breakfast includes:
-Better performance and concentration throughout the day
-Better weight management
-Lowered cholesterol
-Curbed hunger throughout the day

For those of you who don't have time to prepare a smorgasbord every morning, then the quick combinations I have listed below are sure to get you going:

• Berries and nuts: no matter what the combination is, berries and nuts provide a sweet kick and an ample amount of protein to keep you full. My favorite is blueberries and almonds but since blueberries tend to be more expensive, then strawberries also work. 
• Almonds - $2.50
• Peanut Butter $3-$5
• Blueberries - $2.98
• Strawberries - $2.64
• Bananas and almost anything: Seriously! Not only are bananas cheap but they contain potassium, fiber, and Vitamin b-6. Plus, like many other fruit, bananas are known to help lower cholesterol and ward off high blood pressure. My favorite pairing is bananas and nuts, bananas and yogurt, or bananas and quick oatmeal.
• Bananas - .48c a lb
• Oatmeal - old fashioned oats can be cooked in the microwave for 1-3 minutes (depending on the brand). You can put your oats in the microwave while you brush your teeth and they'll be ready when you are. My favorite toppings are dried fruit, honey, raw sugar, and peanut butter...but not all at once
• Oatmeal - $2-3 (nonflavored, old fashioned or steel cut)
• Honey - $3
• Cinnamon - $3
• Dried fruit - $2-4
• Cereal - a breakfast classic

The prices listed above may seem steep but most of them last a while in your pantry. Feel free to try out any of these combinations for yourself in the morning because now, you have no excuse to not eat breakfast!

-Eating Clean in College

A Cheap AND Healthy Breakfast!

We all know that breakfast is the most important meal of the day but some of us are not getting a healthy breakfast. Don't let time or lack of funds be an excuse to NOT eat a good breakfast. Below, I share some tips and common fridge and pantry items that will help you a have a delicious and cheap breakfast.

• Eggs- where I am from, you can buy eggs for less than $2 for a dozen carton. Usually I can buy them for $1.49. (my personal favorite)

Scrambled eggs w/ sprinkled cheese, avocado,
fresh strawberries, & sauteed mushroom
and bell peppers

Scrambled eggs with avocados, pomegranates, grapes
& tangerines

• Old fashioned oats- whether they are Quaker or your favorite store brand, you can purchase 18 oz, or 1 pound and 2 oz for $1.65.
• Milk- $2 for almond and soy milk varieties and ~$4 for traditional cows milk. Not to mention, all the benefits that milk yields
• Muscles- Muscle tends to break down after exercise which is why workout machines such as yourself need to supply your body with the right kind of protein to help it recover. Milk contains proteins such as casein and whey plus contains minerals to help prevent muscle cramping. Drinking cows milk reduces your risk of bone disease and fractures and helps maintain bone density. 
• Beauty in a Bottle- Milk contains proteins, lipids, calcium, Vitamin A, Vitamin B6, biotin, and potassium. These all work together to help keep hair soft and shiny
• Avocado- $0.50~$0.75 each. These green power fruit contain ample amounts of mono and polyunsaturated fats. You can easily replace a traditional spread such as a mayo, ranch, butter, or cream cheese with avocado to help reduce your blood cholesterol levels. Try it with a dash of salt or a sprinkle of honey...maybe both!

Scrambled eggs with sliced apples, toast, and avocado slices

• Apples- Year round, apples are known to be the cheapest fruits you can buy on the produce stand. On average you can buy about 5 apples for $2.50.
• Bananas- These potassium filled wonder fruit are priced at about $0.47 a pound. 
• Whole wheat bread- $1.50 a loaf

• Honey- $4. Although this is a pricey buy, natures nectar possess friendly bacteria such as lactobacilli and bifidobacteria. However, make sure that you buy local honey because other varieties tend to be mixed with exogenous syrups. 
• EXTRAS! Berries, pomegranate, whole wheat bagels, cheese

Quick Fixes-

Toast, bananas, and milk

Oatmeal with cinnamon, milk

Scrambled eggs with avocado and fruit

Fruit salad and toast

-Eating Clean in College