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Heathy Habits - Planning and Preparation + Recipes

October 12, 2015



Hey Guys! I hope you all enjoyed a pleasant weekend. Yesterday, I spent some time looking through recipes and my new cookbook (Thanks Deb V.!) to gather this weeks dinner plans. I always prep Sunday - Tuesday and then again Wed- Sat for later in the week. 


Here's what I came up with…maybe it will give you some ideas too. Remember: Planning and Preparation are where its at!


Sunday: Nut-Crusted Baked Salmon 

-Fruit or Veg: Brussel Sprouts, Roasted

-Lean Protein: Salmon. It's not 'lean' exactly but its GOOD for you.

-Smart Carb: Purple Sweet Potato - because COLOR!

-Heathy Fat: Omega 3's in the Salmon and nuts


Super easy. I just crushed up some walnuts and sprinkled them on top of the fish, baked on parchment for 10 mins. I had the brussels roasting already and cooked the 'tater in the 'micro.


Monday: Chicken Sausage and Roasted Veggies

-F/V: Red onion, more brussels, butternut squash

-LP: Chicken Sausage. I get the Trader Joe's brand. Good stuff.

-SC: Squash and Veggie. If I eat this after a tough workout I might add sweet potato or crusty whole grain bread.

-HF: Olive oil for cooking.


Roast the veggies on a pan with rosemary and sage. Add sausage to sauté pan, toss in veggies and finish all together. Done! 20mins.



Tuesday: With a little more time to cook I am making Asian-Style Pork Tenderloin with Maple Lime Acorn Squash. Sounds fancy but, it's about 20 mins hands on and 60 total cooking time.


-F/V: Squash

-LP: Pork Tenderloin.

-SC: Squash

-HF: There's enough in the pork and olive oil.

(See how easy!)


Marinate Pork with lime and 2 TPSP pure maple syrup for 20 mins. Cook the pork in an oven safe skillet on medium for about 8 mins, browning all the sides.  Prep squash and roast rings with a drizzle of olive oil some Chinese 5-spice and left over marinade for 30 mins or until tender. Stick the pork in the oven to bake for another 8-10 mins or until done, about 145 degrees.


Love to hear from you guys. Don't hesitate to write with questions or to share ideas!


Yours in Health,







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