Meal Prep for success, grocery shopping tips, and more!

Hi guys!!!!! It’s been about a month since I have written so I wanted to write a blog and talk about my meal prep as of late, workouts, and just life in general! First of all I am absolutely loving my job as a trainer. I have about 22 clients now every week and each day is different and so much fun. I love to work with people and share my passion for fitness AND food and hopefully some of it rubs off on them ;-).

So lately I have still been taking it easy on my shoulder since the injury – it’s been 6 weeks since I really pulled it. I have been walking at least 30 minutes every day (hills on treadmill at fast pace usually), I take 2 spin classes a week, and I train my lower body 2x a week (heavy) as well as an active recovery day where I do bodyweight stuff and core work/band work thrown in some days too! Be sure and follow my fitness account on instagram to see my daily workouts – kellybfitness.

So let me talk about meal prep! I do all my grocery shopping Saturday, usually, and try to buy everything for the week. Lately here is what I buy:

  • tons of bananas
  • 8-10 organic apples
  • 7+ lemons
  • 3-4 bags brussels sprouts
  • asparagus
  • cauliflower
  • kale
  • TONS of broccoli
  • raw nuts – pecans, cashews are my fav (macadamia also)
  • Raw oats
  • Steel cut oats
  • Plain rice cakes
  • Almond butter, organic natural peanut butter (usually 3 jars)
  • 10-15 sweet potatoes
  • bag of organic new potatoes
  • 2 onions, garlic (always on hand)
  • Large container of organic spinach
  • Frozen fruit (berries, mango)
  • Coffee (duh)
  • 1 large bag frozen wild caught salmon
  • 5# chicken breast give or take
  • 1-2# grassfed beef
  • 2 dozen eggs and egg whites (cartons)
  • oils: coconut oil (always on hand), olive oil
  • Grassfed butter (Kerrygold)
  • Cans of organic coconut milk
  • Chia seeds
  • Medjool dates
  • Organic strawberry preserves (as a treat on rice cake with nut butter)
  • Jasmine rice/brown rice
  • Bragg’s liquid aminos OR Coconut Aminos
  • Balsamic vinegar (make sure either organic or make sure it does not have added caramel color or some nonsense as I have found)
  • Fav spices: cinnamon, chili powder, garlic powder, red pepper flakes, PINK SALT, black pepper

That covers what I have on hand pretty much all of the time. I always prep a crockpot chicken dish for my lunches and I prefer to always steam a ton of broccoli because it reheats well. Again, I don’t mind eating the same thing for lunch every day so I have found what works for me and my  body. I prefer routine. Dinner varies though and is always delish – baked salmon sometimes, grassfed beef sauteed with spices and throw some veggies in there with roasted sweet potato fries or something of the like, etc. I have fav foods and continue to cook a variety of the same thing! There are endless possibilities. You just have to be creative and get in the kitchen and start cooking and your health will thank you!

All of this may seem expensive or overwhelming, but, then you don’t have to grocery shop during the week because you are prepped at home! This list is good for two people so you may need to adjust if you have kids or what not. I go to Whole Foods for almost everything except I get my peanut butter from Target (or walmart), and I get my large coconut oil containers from either Walmart or Sam’s. I also like to get the cheap egg whites from Sam’s in bulk as well as frozen berries to save a little $. Everything else comes from WF and I have price shopped and it’s honestly a good price! Trader Joes has good prices on raw oats, steel cut oats, organic peanut butter as well as almond butter too – if I can make the drive out there (Whole Foods is closer). So if I go to Trader Joes I will stock up on those items.

Lately here is a meal plan sample of what I do….

  • organic dark roast coffee blended with coconut cream, almond butter, coconut oil
  • overnight oats OR steel cut oatmeal recipe or post workout protein shake
  • 2 eggs, celery
  • chicken, broccoli, sweet potato fries (baked; or roasted organic new potatoes)
  • apple and spoonful peanut butter/almond butter OR rice cake with almond butter and dab of organic preserves
  • dinner : grassfed bunless burger with brussels and sweet potato fries or roasted salmon, brussels (some kind of veggie!!), sweet potato fries (y’all, they are my fav what can I say??)

Sometimes I will make my almond butter brownies as a treat, or protein ice cream, OR these cookies which I made recently and are to die. I did tweak a few things though in the cookie recipe…try these recipes out and stop fueling your body with sugar and junk! You only make the “quitting sugar” process that much harder each time you put that processed stuff in your body.

EMAIL ME FOR HELP…with workout design, injury questions, food or meal planning questions @ kelly.fitness.21@gmail.com

HAVE A GREAT WEEKEND! check out some of my meal pics below

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MEAL PREP FOR DUMMIES: My tips and tricks for success during the week

Meal prepping can often seem like a daunting task. What do I cook?!? How much do I buy?! How do I store all of this food? WELL let me just give you a few tips that will make this seem less intimidating and these are baby steps you can incorporate into your routine on Sunday if you find yourself having issues sticking to meal prepping!

  1. BOIL EGGS! I do this every Sunday. I put about 8-10 eggs in a pot of water and bring to a rapid boil and then immediately turn it off, cover it, and leave it on the eye for 9 mins. Perfect eggs! Put in ice bath right after and store in fridge. Eat throughout the week.
  2. COOK A TON OF BAKED CHICKEN. If you don’t know what the heck to cook, just bake a ton of chicken. Throw some chopped onions in there too. Bake at 375 for 20 minutes. I love dijon mustard as a condiment. Just make sure they did not sneakily add sugar to it!
  3. STEAM TONS OF BROCCOLI. Again, this is great to have on hand! Add a little salt and pepper and eat with your chicken. Broccoli is so good for you and it will make you feel amazing. Force feed if neccessary. Your body and your abs (or future abs 😉 will thank you!)
  4. COOK MEAT IN THE CROCKPOT. If you don’t have a crockpot, get one! They are SO easy and wonderful! You can put some meat in there with some spices and forget about it! Get a large pork shoulder or beef of some kind OR chicken if you are cutting fat and put it in that morning and you will come home to a delicious meat for your meal! EASY. So get a crockpot and use it. I have so  many crockpot dishes….pineapple pulled pork and chicken – check my crockpot tab on my blog front page.
  5. ROAST SWEET POTATOES. Wash. Dry. Stick on roasting pan. Roast 1 hour at 400. Cut in half and you’ve got carbs for lunch and dinner. Add grassfed (make sure grassfed) butter and cinnamon and pink salt. Heavy on cinnamon light on salt 😉
  6. COOK RICE IN BULK. 1-2 cups. White jasmine is my preference. Great to eat post workout! Don’t forget it’s very important to get carbs after your workout – white rice is a great source as it’s fast digesting. Re-fuels your muscles.
  7. HAVE YOUR DINNERS PLANNED. The only way to successfully stay on the eating clean wagon is to prepare. Prepare your meals. Plan them. Take some time on Saturday or Sunday morning. Sit down and write it out! Write out your lunches and dinners – I make sure to know what I am having through Thursday, at least! Friday it’s easier to run by the store if necessary since the next day is a weekend. So at least be prepared to have meals through Thursday. Go buy EVERYTHING for them on Sunday (or Sat AM) so it’s ready in the fridge. I personally cook fresh veggies and or sweet potatoes every single night so I make sure to cook my meats on Sunday and that’s it (in regards to my dinners). Throw some pork in a crockpot or some chicken and shred it and then you just have to reheat. It’s easy to prep veggies each night, it’s harder to prep an entire meal! Plus, veggies are BEST FRESH when possible because microwaving does zap some of the nutrients – so I try to limit microwave use (although for lunch that’s not possible).
  8. PREP THE NIGHT BEFORE. Before you go to bed prep the coffee so you can just hit the button and take it with you to the gym (or to drink at home if you workout at home). Prep your mug for your lemon water. Get the cayenne out and sit it next to the mug. Put your meals in glass containers (I prefer glass – microwaving plastic, even BPA free, is still putting chemicals in your food. Target and Walmart have great, cheap glass containers. Lid does not have to be glass). INVEST IN A LUNCHBOX. Does not have to be fancy. Just get one. Carry it with pride. Your homecooked meals are much better for you than eating out at any restaurant. This is the lunchbox brand I use.
  9. BUY GLASS CONTAINERS/TUPPERWARE. As stated before, go to Walmart or Target ASAP and buy at least 5 of these for your lunches so they are prepped. I like glass for microwaving but I do use plastic for just storage in the fridge at home. Stock up on these because then you can meal prep like a pro.
  10. WHEN IN DOUBT, BUY MORE VEGGIES. AND ACTUALLY EAT THEM. Try to limit your fruit servings. I know fruit is good for you but it’s still a lot of sugar. I limit my servings to 2 per day and the rest is veggies. Make yourself eat them and you will eventually love them. Be sure to have 1-2 servings of veggies (preferably green) at lunch and have 1-2 at dinner. The more the merrier. Buy more than you think you need and follow my recipes to make them taste amazing. Roasting is the best way and you can basically cook everything the same…425 degrees or so for 15 mins…broccoli, brussels, cauliflower (cook cauliflower longer though), asparagus, onions, etc. etc etc. Balsamic vinegar is great but I also love just using garlic powder, red pepper flakes, sea salt, pepper! Red pepper flakes and garlic powder make any veggie taste outstanding. Just do it. Veggies are so good for you and prevent disease and keep you healthy. COUNT YOUR SERVINGS! Aim for 7-9 each day. Like I said, 2 servings of fruit and the rest veggies. Avocado counts as a serving, too!
  11. AND ON THAT NOTE, PUT SPINACH/KALE IN YOUR SHAKES/SMOOTHIESIt adds no taste. Just tons of vitamins. Do it!!!!! Don’t forget to get some of my favorite protein as well!!!

You have to believe in yourself, and not focus on the fact you are buying so much food or cooking so much. This is the healthiest thing you can do for your body. Get your family on board too – try to stick with it for a full month and by then it will be easy and you will feel so much better. I love knowing where each of my meals comes from and knowing that there are no hidden ingredients that can potentially damage my health. I am here if you have questions or concerns…just get started!!!!! Make it a fun family thing – and all of my delicious recipes are EASY, DELICIOUS, and NUTRITIOUS! Go trash all the junk in your kitchen this weekend. Get it out of the house. That is the only way you won’t be tempted. And go shop for your week and be prepared with nothing but clean food. Stick with it, I promise it gets easier!

 

xoxo!

Kelly

Updated: WEEKLY GROCERY SHOPPING (Part 2)

It’s time to do another updated version of this! I have become a pro at weekly grocery shopping, so I will discuss what I buy each weekend to ensure my fridge and kitchen are stocked with tons of clean food that I need and eat during the week.

THINGS I BUY (almost) EVERY. SINGLE. WEEK from Whole Foods: (let’s not forget now I purchase pasture raised bones as well from farmers market for bone broth!)

  • 1 huge container of organic spinach
  • 7-10 lemons
  • 10 organic apples
  • 3-5 # broccoli (not organic)
  • asparagus (not organic)
  • 4 bags of brussels (not organic)
  • avocados
  • garlic
  • onions (good to toss in crockpot with chicken or pork)
  • organic celery and baby carrots (snacks)
  • blueberries (not organic-I eat these with my oatmeal)
  • bananas (tons-I freeze some as well)
  • 10 sweet potatoes
  • organic oats and steel cut oats
  • 2-3 rice cake bags (plain, lightly salted or no salt..whichever.)
  • 2 dozen eggs (organic/pasture raised)
  • organic egg whites
  • 2 large packs of chicken – 10 breasts total
  • 1-2 # grassfed beef
  • 1 # pork (these meats vary depending on what I am cooking for dinner)
  • wild caught salmon (I buy frozen because it’s cheaper and still healthy – I eat salmon once a week at least)
  • organic jasmine rice (white – I do not eat brown rice as it is hard on digestive system!)
  • organic full fat canned coconut milk (good to have on hand)
  • chia seeds (I always have these on hand)
  • grassfed butter
  • organic coffee; valerian bedtime tea
  • St. Dalfour preserves, pear has the least sugar (I eat a little of this with my rice cake/almond butter – it’s seriously my dessert/treat of the day)
  • organic ACV and balsamic vinegar (does not have to be organic but purchase from WF or be sure to read label sometimes caramel color is added – yuck)
  • spices: cayenne, garlic powder, paprika, cinnamon, chili powder, sea salt/pink salt, black pepper, red pepper flakes (I use these daily on sweet potatoes/brussels, etc.)
  • Frozen fruit: organic (always) strawberries, blueberries (not organic), frozen pineapple, mango (I make shakes with these or my protein ice cream!)
  • almond butter (3 jars of 365 brand – nothing in it but almonds)
  • I get organic peanut butter from Target but I don’t eat this often anymore – I eat almond butter instead but I do buy organic smuckers as it’s good to have on hand
  • Organic coconut oil in 54 ounce container– I buy this once a month from Walmart
  • Occasional snacks/treats: PERFECT BARS – go try peanut butter, almond butter and fruit and nut and they have new flavors coming out too!
  • If I want a sweet treat – organic dark chocolate, Theo’s is my fav brand
  • Olive oil – cheapest from Publix (or maybe walmart too) I like Olive Ranch
  • I always have good local honey on hand
  • Organic dark maple syrup
  • Bubbie’s sauerkraut – probiotic!
  • Sometimes I keep cans of tuna on hand for quick snack on occasion – always get pole caught and avoid eating more than 2x a week

And that is pretty much it! My breakfast ranges from a protein shake with Julian bakery paleo protein/oats/fruit to oatmeal with almond butter and egg whites and chia seeds; sometimes I will have scrambled eggs as well. Lunches and dinners vary but it’s always some kind of clean meat and usually sweet potato fries or baked sweet potato because it’s my favorite carb and it’s so easy to digest and they are so good for you. I always eat broccoli, brussels or asparagus at least once a day so I buy tons of those!!

It may seem pricey at first but this way you have purchased all your food (just about) for the week! This also is enough grocery for two people – this lasts us until Thursday or Friday and then we usually have to run by the store again for something for dinner! But these are the staples.

I hope this is helpful on your next trip to the grocery store. Being prepared is key. Now, this weekend go and clean out your pantry and fridge – toss out anything with chemicals! It’s junk! Just throw it away, go to the grocery store and be disciplined and dedicated and stick to eating these clean foods! Your body will thank you. As well as your self-confidence!!! 🙂

 

Weekly Grocery Shopping: MAKE YOUR LIST!

Hey guys!!! So I know some of you may be curious about how to shop for two people (or one) for a week of meals! It’s taken me some trial and error, but, I think I finally got it down! I like to grocery shop for the week on Saturday or Sunday. I do the shopping for my boyfriend and me and here is what I do:

  1. Plan for 2 dinners and 1 lunch for Monday-Friday. For example, this past week I planned for the Shepherd’s pie for dinner Sunday-Wednesday and gluten free clean lasagna for Thurs-Saturday (or even longer-we are making the lasagna tonight and may have food through Sunday). I did crockpot Asian chicken for our lunches and that was probably 5.5 pounds of chicken breast equaling 10 meals (maybe even 5.7#-for really hearty lunches-lots of protein!).
  2. OK so now that you have planned TWO dinners: buy the ingredients for both. Yes it will seem like a lot and this takes planning and time but this is so healthy and good for you to be prepared. I know how busy we get during the week so having ingredients to make a meal on Wednesday or Thursday is so helpful. Like I said, we planned for the Shepherd’s pie and clean lasagna so we got everything for both meals! There are so many options of food though and I will keep posting my recipes to keep you all inspired about cooking delicious food that is healthful!
    1. Note that I pick out what meats I want but usually it’s 5+ pounds of chicken breast (do not buy tyson or sanderson farms or other crap chicken please try to get local or organic or pasture raised birds), 1-2 pounds grassfed beef or something like that. Or we will get salmon. I don’t do much fish though because it cannot be trusted but that is another blog for another time. Wild alaskan salmon is the way to go or WF farmed salmon is actually fine as you can read here – I trust them and their methods.
  3. I buy 10 organic apples. I love apples as a snack at work so I have 1 per day and so does Brian. 10 seems like a lot (and yes it’s probably $12 of apples but this is my health so IDC) but then you do not have to grocery shop later in the week nor get hungry at work. Apples are awesome. Buy tons!
  4. 1 bag of organic rice cakes. I take a rice cake to work almost every day now and I also bring a small jar of almond butter and sometimes 1/2 banana (for workout days) and I make a rice cake and nut butter snack at work. If this doesn’t work for you, make the rice cake at home and put it in a tupperware container (the sandwich style ones). Also, get you a bigger cooler/lunchbox. I love fitmark ones!
  5. 2 dozen organic eggs. Brian and I love eggs and I, alone, eat probably 10 per week! I boil about 8-10 on Sunday and have them ready to grab. I always bring an egg as a snack to work!
  6. TONS of bananas. Literally. I get two huge bunches! I take some (I prefer them to be slightly spotty) and tear them in half after I peel them and I freeze a whole bunch to be ready for protein shakes in the morning. I also keep some on the counter and take a half of one (put other half in fridge) and I will eat that on my rice cake with nut butter as a treat! But seriously. I buy a ton of bananas. They are so cheap too so there is no reason not to – try freezing them for sure as it makes your protein shake cold and thick!
  7. It’s always good to have a roasted chicken on hand. But be careful: start to read the ingredients labels on those chickens. I won’t buy them from anywhere except WHOLE FOODS because all other roasted chickens have a plethora of ingredients and I am like WTF!?!?!? This should JUST BE CHICKEN, SEA SALT AND PEPPER. WHAT IS THE DEAL. So go read your labels y’all…we can’t process that crap so get your butt to Whole Foods – their roasted chickens are 6.99 for non-organic and 11.99 for organic. I like the naked ones or salt and pepper. Great fresh clean protein on hand. Whole Foods’ meat is responsibly farmed and that’s why I get my meat there. Just get over the prices you may think are high – this is your health! Start treating your body like a temple and feeding it great foods and you will be rewarded.
  8. VEGGIES! OMG I buy so much broccoli. I probably get 3-4# broccoli for 10 lunches and I steam it. I also go ahead and buy 2 bags of brussels sprouts and a huge chunk of asparagus too. That way I have plenty of veggies to have with dinner throughout the week. Just buy a ton, y’all! Also it’s good to grab a huge bag of organic baby carrots to snack on too! I force feed myself with these – so good for your skin and eyes! Easy mindless snack to get your VITAMIN A! Get cauliflower too – awesome to make cauliflower mashed potatoes and other amazing things – but again, plan your dinners so that you have set meals and not just a ton of food that will go bad! **note how I store my asparagus in picture below – in a cup of water! This helps them stay fresh for days and days! Try it!!
  9. 10 sweet potatoes. They don’t go bad! I eat them like crazy too so NOW when I shop I buy 8-10 at a time. Scrub them before you cook ’em and make my MASH here.
  10. SPINACH: I get the HUGE container of the Organic Girl brand – we use handfuls of spinach in our morning protein shakes post workout. EASY WAY to get extra veggies in and also it will help clear you out! 😉
  11. At least 7 lemons! We steam asparagus and squeeze half a lemon on it so I usually buy 8-10 lemons per week now!
  12. 1 JAR ALMOND BUTTER 1 JAR PEANUT BUTTER. Or, just stock up!! When it’s on sale I buy 2 or more of each! I go to Trader Joe’s once every few weeks and get a ton! Make sure you get organic peanut butter. I don’t buy organic almond butter because that sh*t is $$$ and let’s be real I can’t be perfect and I don’t make buckets of money and regular almonds are better than no almonds at all. Organic peanut butter isn’t as pricey and peanuts ARE heavily sprayed with pesticides so do choose organic.
  13. EGG WHITES: I like to put egg whites in my oatmeal for extra protein. I get 1 small container of pasture-raised or organic egg whites and that lasts for 2 people for a week or longer depending on how much oatmeal I am making.
  14. RICE. 1 bag of organic jasmine (currently my fav) lasts probably 2 weeks. So I get rice every other week. I cook 2 cups of rice and divide that amongst 10 meals.
  15. OATS. I get organic, regular oats (not quick cook) and steel cut. I mix them both together to make my amazing oatmeal  . I often have shakes for breakfast during the week so lately my oats last a few weeks!
  16. SPICES: I keep organic cinnamon, cayenne pepper, Himalayan sea salt, black pepper, chili powder, paprika, garlic powder, onion powder, on hands at all times. Stock up on CINNAMON and put that in your shakes because it boosts your metabolism. I will write a blog soon on that!
  17. COCONUT OIL-organic extra virgin: I get mine from Sam’s. Lately I buy TWO 54 ounce tubs at a time and that lasts 2 months. I cook with this stuff yall and put it all over my body! You should too!
  18. BALSAMIC VINEGAR: Keep this on hand for roasting brussels or broccoli. Get organic or some kind from a health food store as I have noticed there are crazy ingredients in it too, sometimes. So disappointing. Why is there so much JUNK in our food? Infuriates me.
  19. BRAGG’S ORGANIC APPLE CIDER VINEGAR: Get y’all a huge bottle. It’s literally $6.39 at Whole Foods and one large bottle lasts a long time. A few months. Take sips 3x per day. See amazing things happen. LOVE this stuff!!
  20. Hummus, Salsa, Avocados: I keep tons of avocados (avocados do not have to be organic. See my list) on hand now. They are so good for you. Pick them when they are semi-soft or you can buy them kind of green and put them in a paper bag with bananas and they both ripen each other (cool, right?!) I buy 3-5 avocados and eat a few halves per week. Clean hummus y’all, read the ingredients and make sure it’s either organic or that it only has garbanzo beans and olive oil and limited other kinds of inflammatory oils like canola. Hummus can be eaten with your carrots as a snack!! We always, also, have salsa (ORGANIC) on hand! It’s cheap at Publix but we usually stock up at WF or wherever, really. Just get organic. Start reading labels. Salsa is good with eggs and/or avocado! I like hot salsa!
  21. Organic chia seeds. Getcha some. It will last a while – a few weeks at least. Try to eat 2 tablespoons a few days a week. So good for you.
  22. Pure olive oil – I love this brand – California Olive Ranch – and it’s pretty cheap at Publix and also Target! A lot of olive oils are mixed of CRAP OILS and you have to be so careful about which brand you buy! So don’t buy cheap olive oil. Also, I don’t fry anything with olive oil I only use it for salads or for roasting veggies.
  23. MUSTARD: Get Dijon mustard, spicy German, etc.! Just have this on hand – great to dip chicken in! Or honey mustard from WHOLE FOODS as it’s got less than 1 g of sugar and is made with good ingredients. The 365 brand. Get it!!
  24. KERRYGOLD BUTTER. Keep this on hand for roasting sweet potatoes and for cooking along with the coconut oil.
  25. Organic Tea: I love to keep organic tea on hand – chamomile is great – to make while at work or to have at home before bed. Get a few different ones! Hot tea is great after meals, too! Helps digestion.
  26. FROZEN FRUIT!!! Organic strawberries, blueberries, mango. Only strawberries need to be organic but if you have the means to buy all organic then sure do it. I love frozen fruit for protein shakes in the morning! It also doesn’t go bad like regular fresh fruit.
  27. Water bottle. Seriously if you don’t have one, go get one. While you’re at it, get stainless steel because plastic is bad for you and if you drink water constantly all day like I do, well, drinking it out of plastic is not ideal. I love my 32 ounce hydroflask. Get one on Amazon or Whole Foods. Fill that baby up 4x per day – yes you will pee a lot but you will feel SO GOOD! (4 X fill up = 1 gallon)

Print this out and go shopping!!! Plan your week and you will be so thankful you did! Having tons of fresh healthy food on hand is the key to success y’all! Get rid of the junk – throw it away, seriously, go do it now – and fill your fridge and pantry with the above items and you will be set to finding and maintaining your dream body.

**NOTE: Eating clean of course continues through the weekend. Usually we go to the grocery store and get stuff for dinner on Saturday night and do a fancy dinner at home like a meat with veggies or something – or go out to eat at a good restaurant – the issue is during the week when we are most busy so that is why I stress meal prepping for those days first and foremost!**

KISSES :-*

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Organic Or Not? Navigating the Produce Section

It has come to my attention that a lot of people are unaware of the dangers of pesticides on fruits and vegetables. I’ve also noticed that people do not seem to know what you MUST buy organic, versus other veggies and fruits that don’t necessarily HAVE to be organic. Some fruits and vegetables are not sprayed as heavily as others and some have very thick skins so if they ARE sprayed, pesticides do not seep through and saturate the crop.

I will list out what I always buy organic (you could not pay me to eat conventional celery), where I find it the cheapest (–>helpful for those in the Birmingham, Alabama area), and what I do not always buy organic. 

Dirty Dozen AKA BUY ORGANIC per Organic.org (pesticide cannot be washed off of these – celery actually acts like a sponge and absorbs all the nasty chemicals – YUCK talk about asking to get cancer!)

  1. Spinach (I buy organic girl brand in huge tubs from Whole foods)
  2. Apples (cheap at Whole Foods and Sprouts, my fav is pink lady)
  3. Celery (Whole Foods and Sprouts)
  4. Cucumber (Whole Foods and Sprouts)
  5. Strawberries (I always buy frozen organic from Whole Foods since I mainly use these in shakes and frozen lasts longer than fresh!)
  6. Sweet bell peppers (red/yellow; green ones don’t have to be organic and they are CHEAP! yay! – Whole Foods/Sprouts)
  7. Regular potatoes (honestly I never eat regular potatoes I only eat sweet but I pretty much buy all produce from WF it’s cheaper than Publix…and I do not shop at WalMart)
  8. Peaches (rarely eat these to be honest)
  9. Nectarines (same…rarely eat them, but, apparently you should always buy organic)
  10. Cherries
  11. Imported grapes (who knew it was specific to imported grapes only? I do buy organic wine only, actually, and Winn Dixie has a few good options; so does Whole Foods of course)
  12. Lettuce (often on sale for cheap at Whole Foods!)

Now the following below are the 12 least contaminated. As long as you know the dirty dozen though and always do your best to buy those organic, you will be doing pretty well!

  1. Onions
  2. Avocado (thick skin!)
  3. Bananas (again, thick skin; I buy TONS of bananas constantly and I will peel them and cut in half and freeze them in large quantities for shakes and because they are so cheap and healthful)
  4. Sweet corn (I don’t eat corn)
  5. Pineapples (thick skin)
  6. Mango (love love mango)
  7. Asparagus (I love asparagus!! I buy this weekly-very cheap at Publix and Sprouts-this is the 1 produce that is a little higher at Whole Foods, actually)
  8. Sweet peas (I never eat these…? )
  9. Kiwi
  10. Cabbage
  11. Broccoli (I eat this pretty much daily! Cheap at Whole foods or Publix or Sprouts)
  12. Papaya* (Actually, I have read that you should buy this one organic due to the fact it is a genetically modified crop..so try to buy this one organic as GMOs are awful and should not be supported.)

So there is my list! Figure out your favs and you can save money buy selecting those from the “don’t have to be organic” list! Notice that blueberries are not on the dirty dozen! So you can save money on those and get non-organic ones if needed. Always try to support your local farmer if possible…

Now go eat your veggies! Aim for 6-7 servings per day. cheers!

Meal Prep: tips & tricks

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I have been doing meal prep for YEARS! Ever since I started eating clean in 2011. Meal prep is awesome because we all lead such busy lives! Devoting Sunday to my meals isn’t only necessary, I love it! I wouldn’t do my life any other way. I live and breathe this lifestyle and meal prepping is completely necessary with a full time job. Below are my tips for what I have found works best for me (and my boyfriend, I meal prep for both of us). It’s SO important that you are prepared with meals and snacks to make it through the week!

On Sunday I will make a huge batch of organic rice and I make the sweet potato mash that I recently posted about. I also wash a ton of organic apples so that they’re ready to grab for snacks during the week. I put some kind of meat in the crockpot and I’ll mix the meat (after its cooked) with either the sweet potatoes or rice. I also steam a huge pot of veggies, usually broccoli and/or asparagus.

For dinner: I cook 1 meal that will last at least three dinners–so that gives us (Brian and myself) at least through Wednesday with a dinner ready. We always have veggies ready to roast with dinner too! Roasting veggies takes no time so we don’t mind doing that after work. It seriously takes like 20 mins and you can eat as many veggies as you want so why the heck not?! I aim for 6-7 servings of veggies per day.

We also buy and plan dinners for the second half of the week (at least until the weekend). So, for example, this week we decided to do stuffed bell peppers for Sunday-Tuesday, and we got a whole chicken to roast with carrots, onions and veggies for Wednesday & Thursday.

Snacks! My snacks at work are usually hard boiled eggs (which I also boil on Sunday), organic rice cakes with organic peanut butter or almond butter + 1/2 chopped banana, and organic apples (apples are on the dirty dozen!). Raw baby carrots are also great to grab and munch on in between meals at work!

So that’s how I do it! Don’t forget to drink tons of water. I carry my 32 oz stainless steel (plastic = bad) and I drink at least 1 gallon daily! Get into this habit-best thing you can do for yourself!!! Your skin will thank you! Also, if you happen to not bring enough snacks (which happens to me sometimes especially on days I workout super hard), just remember it’s OK to be hungry for an hour or two! I promise you won’t die. Just drink your water or make some hot organic tea and you’ll make it til you get home. Promise!

Also! I ONLY heat my lunches up in GLASS!!! So in this picture you may see some plastic containers (only because we don’t have 10 glass ones), I will dump out the food in the plastic container and put it on a microwave safe plate at work. I’ll never microwave plastic-chemicals will leach into the food no matter what they may say OR if it’s “bpa free”. Choose glass 🙂 target has a great selection for cheap!

Eat clean and train hard y’all! Let’s start Monday out right! Who ever regretted eating well?? #dirtcleanfood