meal plan

What’s on the Menu – Quick & Easy Protein

I’m a big believer that increasing your intake of whole sources of protein will reduce your feelings of hunger & increase your chances of maintaining a healthy diet. In fact, numerous scientific studies suggest that that foods containing a significant amount of protein will help you stay fuller longer and hold back that pesky hunger hormone gherlin.

One of my go-to sources for protein as of late is “just grilled chicken” from Trader Joe’s. Three ounces contain 14 g of protein and the only ingredients are chicken, spices and potato starch, which prevents freezer burn.

It only takes a few minutes to defrost in the pan or microwave. It’s great on its own or you can add it to a vegetable medley like Shannon and I love doing. If you’re having trouble curbing your hunger cravings, I’d suggest adding something like this to your daily meal plan.

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What’s on the Menu

One of the big components of eating healthy is cooking the majority of your meals at home with whole ingredients. As a working professional I know that meal planning & grocery shopping for an entire week of meals can be time consuming. Fortunately, services like Blue Apron can have all the ingredients you need to make wholesome meals, that meet your dietary preferences, sent right to your door. Plus, if you’re a avid podcaster listener, I’m sure you’ve heard the host give out a Blue Apron promo code to get you a couple free meals. No, I’m not a paid endorser (I wish I was honestly), I just know services like these can reduce individuals reliance on ordering takeout or going out to eat. Shannon and I go into more detail about this awesome service, and meal prep in general, in a past episode of the Addicted to Fitness podcast. Give it a listen and let us know if it convinced you to give Blue Apron a try.


What’s on the Menu

This week’s edition of #whatiatewednesday focuses on the importance of bacteria. I imagine that when most people think of bacteria, they think of something dirty like the bathroom door handle or the floor of a fast food restaurant. The strains of bacteria I’m referring to are contained within our bodies and our food. Maintaining the appropriate amounts and types of certain bacteria within our gut can affect our mood, cognitive function and longevity (source). One dietary source of “good” bacteria that I pack in my lunch everyday is greek yogurt. I combine 1 cup of full fat Greek yogurt (20g of protein + beneficial strains of bacteria) with blueberries (antioxidants + phytonutrients) and ground flaxseed (omega 3 fatty acids) to create a nutrient dense mini meal that satisfies all the macronutrient categories and helps me maintain a healthy gut.