The newsletter posts on the weekend, giving you meal ideas and inspiration for the week ahead. Each weekend, I’ll curate recipes, workouts, and healthy tips (yours are always welcome!) to help support your wellness journey. Make it a great week and keep going. 🤍

Don’t forget to drop in to Sunday’s Coaching Session at 4 ET. Come cook with me or use the time to discuss how you can plan for the week! I’ll be meal prepping the recipes below.

What’s Cooking this Week?

One Ingredient Salmon Recipe

My go-to salmon prep is easy to put on the table in 10 min. I try to incorporate SONG-type foods as often as possible- Seafoods, Healthy oils, Nuts, and Greens. Why? These foods are heart-healthy and have many other benefits for your body and mind. This is a no-brainer recipe and super yummy. Make a few extra pieces so you can use them for lunch or dinner this week. 

Slow Cooker Mongolian Beef

This is one of my family’s favorite “healthy-ish” recipes. I always double it. The Recipe Critic’s version nails it! The flavor is rich, and the beef always turns out tender. I sometimes substitute monk fruit brown sugar for normal brown sugar, and it turns out fantastic. I often throw in a package of mushrooms or fresh broccoli about 30-45 minutes before we eat. Serve over rice or noodles. 

PHOTO CREDIT: © therecipecritic.com

Fajita Chicken Marinade

This quick and easy marinade is made from simple spices, olive oil, and lime juice. Slice the chicken thinly, let it marinate for two hours, then cook it for a delicious meal in minutes. Enjoy it with peppers and onions, as a protein bowl with rice, or in a wrap. The difference maker is slicing the chicken into thin strips before cooking. The chicken cooks up quickly on heat, stays moist, and has a nice caramelized flavor.

Ingredients:

  • ½ Cup of avocado or olive oil
  • 2 TB lime juice (half a lime)
  • 2 tsp chili powder
  • 2 tsp sea salt
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • ¼ teaspoon cayenne pepper
  • 2-3 pounds boneless chicken breast cut into thin strips

Directions:

  • Whisk the oil lime juice, chili powder, salt, garlic powder, cumin, and cayenne pepper in a bowl.
  • Place the chicken in a shallow dish or gallon size bag and pour the marinade over it. Allow to marinate in the refrigerator for 2 hours.
  • Remove the chicken from the marinade and discard.
  • Heat your pan to medium-high heat.
  • Brush with oil.
  • Cook for about 3-4 minutes per side, until the chicken is cooked through.

Strawberry Cream Overnight Oats

I plan on meal-prepping overnight oats for the kids and me for breakfast and snacks for the week. It’s one of the simplest and healthiest no-cook meals, taking away all morning hassle. Just mix the night before, chill, and go. Not a fan of the texture? Have it warm for breakfast or a snack. There are two essential ingredients for overnight coats- oats and milk. Greek yogurt, chia seeds, your choice of sweetener, and vanilla extract are additions for enhanced flavor, texture, and an extra boost of protein and nutrients. The best part is that overnight oats are totally customizable. You can add in whatever you like. Check out Feel Good Foodies breakdown of all the options. I’ve tinkered with a Strawberry Cream recipe that my family loves. Check it out below!

Ingredients:

  • 1 cup of unsweetened vanilla almond milk
  • 1 scoop of vanilla protein powder
  • 2 tablespoons of non-fat Greek yogurt
  • 1 handful of chopped strawberries

Directions:

  • Place all ingredients into a large glass container and mix until combined.
  • Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight.
  • Toppings can be added the night before or immediately before serving.
  • Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.

This Week’s Coaching Sessions

Note: Don’t miss Sundays Coaching Session on 2/18 at 4 ET- We’ll be Meal Prepping!

The Zoom information for the Coaching Session on 2/18 at 4 ET is:

Meeting ID: 895 9654 9962
Passcode: 023134
Use the Coaching Sessions for help or coaching support- think of me as your Concierge Nutritionist! As a reminder, this week’s  coaching sessions will be on Monday @ 12 ET and Friday at 12 ET. I’m here to answer questions and connect you with others on their healthy journey. All sessions will be recorded and can be accessed from the member resources page.

Grocery List for 2/18/24

I created a grocery list for this week’s recipes so you can cook with me on Sunday or make it easy to shop for the recipes in this newsletter. Try the Any List app. It has excellent features, is super easy to use, and is free! I can share the list with you in the app, and then you can push it to any of the shopping apps you use, like Kroger, Shipt, Instacart, or Walmart. The app also has features that allow you to text or email your grocery list. Check it out! If you do, let me know, and I will share the list with you. The PDF version is below.

Grocery List for February 18th

My Cafe Tutorial

When you join the Cafe you get access to valuable tools and resources. Check out this video for a run down on how to access My Cafe and where to find Coaching Sessions and other helpful tips.