Archive for the tag: Recipes

MEAL PREP | 9 ingredients for flexible, healthy recipes + PDF guide

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MEAL PREP | 9 ingredients for flexible, healthy recipes + PDF guide

My long awaited meal prep video is here! I do meal prep different than most because I prep ingredients over full meals for greater variety and flexibility in my meals throughout the week. Today, I’ll show you 9 ingredients that you can meal prep, as well as several healthy recipes for a little inspiration. But feel free to let your kitchen creativity run wild! I hope you guys enjoy these meal prep ideas and if you’d like to see more in the future, let me know in the comments below.

PS – As a reminder, all healthy recipes and meal prep on my channel and website are always gluten-free.

BONUS PDF: Because of your amazing comments and feedback on my meal prep series I created a PDF guide of this meal prep plan. You can download it here: https://mailchi.mp/downshiftology/meal-prep/

For the FULL blog post and recipe links: https://bit.ly/2CBHJAl

Thanks for watching! Make sure to subscribe for more videos: http://bit.ly/2afhftX

PRODUCTS MENTIONED:
Glasslock Containers: http://amzn.to/2EGyVzf
Paderno Spiralizer: http://amzn.to/2sImjlh
Glass Jars: http://amzn.to/2GE1wS1
Skimmer: http://amzn.to/2BIXKIb
Natural Paper Towels: http://amzn.to/2EPNboD
Pier 1 Bowls and Plates: http://bit.ly/2CbPEZr
Crate and Barrel Bowls and Plates: http://bit.ly/2EJ9rRR

VIDEOS MENTIONED
Homemade Almond Butter: https://youtu.be/NYRlBWgLbKU
Homemade Hummus: https://youtu.be/GbxnB53IExY
Kitchen Gadgets: https://youtu.be/XT1sE7lmIjo

ALWAYS IN MY KITCHEN:
Counter Stools: http://bit.ly/2tUNvZG
Vitamix: http://bit.ly/2tVjw3L
Tea Kettle: http://amzn.to/2uuNSMp
Utensil Holder: http://bit.ly/2tVfGaH
Flour Jars: http://bit.ly/2tV6C5y
Knife Block: http://bit.ly/2tUGzMa
Cutting Board: http://bit.ly/2tFsF53
Peeler: http://amzn.to/2xmXld0

WHAT I’M WEARING:
Long Sleeve T-Shirt: http://bit.ly/2EFIFcN
AG Jeans: http://bit.ly/2tmO7Yl
Linen Apron: http://bit.ly/2twA32E

WEBSITE: https://www.downshiftology.com
INSTAGRAM: http://instagram.com/downshiftology
FACEBOOK: http://facebook.com/downshiftology
PINTEREST: http://pinterest.com/downshiftology

Music: Epidemic Sound
Disclaimer: product links may include affiliate links.

BENTO BOX LUNCH IDEAS | for work or back to school + healthy meal prep recipes

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BENTO BOX LUNCH IDEAS | for work or back to school + healthy meal prep recipes

Bento box lunches are a great way to pack for lunch on-the-go. Choose an assortment of healthy ingredients for vibrant meals and balanced nutrition that’s utterly convenient for work or school. The best part? You often don’t need to heat them up. So all you have to do is open the box, dig in, and enjoy.

Because I love to meal prep, I also chose salads, snacks, and other recipes that are durable and can be meal prepped, saving you time in the kitchen throughout the week. It makes for fast bento box assembly!

🖨 PRINTABLE BENTO BOX RECIPES: https://downshiftology.com/bento-box-lunch-ideas/ (+ tips!)

► BENTO BOXES
Use code DOWNSHIFTOLOGY10 for 10% off your order at: http://smarturl.it/downshiftology-mb

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Join the private Facebook group of fellow Downshifters around the world: https://www.facebook.com/groups/downshiftologycommunity/

► ALWAYS IN MY KITCHEN:
Counter Stools: http://bit.ly/2tUNvZG
Vitamix Blender: https://amzn.to/2NjFp75
Spiralizer: https://amzn.to/2N37WRy
Tea Kettle: http://amzn.to/2uuNSMp
Utensil Holder: http://bit.ly/2tVfGaH
Flour Jars: https://amzn.to/30UZESn
Salt Cellar: https://amzn.to/2UUyK9r
Knife Set: http://bit.ly/2tUGzMa
Cutting Board: https://amzn.to/2Vskgv9
Glass Mixing Bowls: https://amzn.to/2L2hx6O
Magnetic Measuring Spoons: https://amzn.to/2YIeKYT
Magnetic Measuring Cups: https://amzn.to/3hAJu6A

For everything else I use in my videos, check out the SHOP page on my website: https://downshiftology.com/shop/

► WHAT I’M WEARING
Madewell Tshirt: https://bit.ly/3fSxV8H
Jeans: http://bit.ly/32Fq7l5
Linen Apron: http://bit.ly/2twA32E

The music I use: https://bit.ly/2Ms5nF2 – Great music for YouTubers!

I’m happy to partner with Monbento on today’s video. Thank you for supporting the brands who support Downshiftology!

Disclaimer: product links may include affiliate links.
#bentobox #lunchideas #healthy
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LUNCH IDEAS FOR KIDS » vegan + healthy (bento box)

🎉 Have you tried a PUL recipe? Leave a review: https://www.pickuplimes.com/recipe/
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🎶 The music we recommend: http://bit.ly/PUL_Uppbeat​ (free to use in YouTube videos!). “Already There” by Josh Woodward. Free download: http://joshwoodward.com.
🍱 Bento box: http://amzn.to/2x0si6E

RECIPES
🌱 Best ever vegan Nutella: http://bit.ly/2mAEQgj-nutella
🌱 One-bowl PB & chocolate oatmeal cookies: http://bit.ly/2y3IAYG-cookies
🌱 Chewy no-bake PB & chocolate oat bars: http://bit.ly/2hHzwWT-granola-bars
🌱 Easy berry chia seed jam: http://bit.ly/2zJH6aD-jam

WHAT WE USE @ THE PUL KITCHEN (2019)
» Blender: https://amzn.to/2GfbeL6
» Food processor: https://amzn.to/2IquU2b
» Hand blender: https://amzn.to/2PojlJM
» Cast iron pot: https://amzn.to/2WtKDT6
» Mini spice jars: http://amzn.to/2exHWP8
» Air-tight containers: http://amzn.to/2iPXmiW

STAY CONNECTED 🙋🏻‍♀️
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❤ Sadia
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Top 14 Healthy Foods To Lose Weight And Recipes

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http://serious-fitness-programs.com/weightloss
FACEBOOK: https://www.facebook.com/TheSeriousfitness

The good sources of protein :
Eggs are an excellent source of protein and therefore can play a major role in supporting natural weight loss. They’re a great form of slow release energy to keep you going throughout the day.

turkey
“Lean protein helps you stay fuller for longer; it has the amino acids that are the building blocks for muscle. Chicken and fish are good, too.” Your body burns more calories digesting protein than it does to digest carbohydrates.

Salmon
Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t know if they get enough of this essential nutrient.

REDUCED FAT MILK
Reduced fat milk is one of the healthiest dairy items. It’s low in fat, and it’s an excellent source of protein, calcium, phosphorus, and vitamin B. If you want something with fewer sugars and saturated fats, you might want to try a lower percentage, like skim milk.

Lentils
Packed with fibre, folate and magnesium, this versatile fat-free legume can be a fabulous supporting player of a slimming healthy eating regimen. Lentils, prepared any number of ways, will have you feeling as if you’ve eaten a meaty.

The good sources of Carbs:
Oats
Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
Beans
Beans are inexpensive, filling, and versatile, and a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

Grapefruit is a delicious and nutritious sweet-tart snack, breakfast side or salad topping. But researchers have also discovered that eating grapefruit or grapefruit juice daily can aid in weight loss, possibly due to a reduction in insulin levels.

broccoli. Rich in fiber, loaded with antioxidants, and overall an amazing vegetable, broccoli is a great choice to include in your diet. You can use broccoli in so many different dishes or just serve it on it’s own.
Apples
To keep the pounds at bay, eat an apple or two a day. Numerous studies have found that eating an apple a half hour to an hour before a meal has the result of cutting the calories of the meal. Because The fiber in the apple makes you feel full, so you eat less.

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

The Good Sources Of Fat
Avocados
There’s no reason to be afraid of eating fats as long as they’re the right fats. Avocados are the perfect example of a food high in good fats, and are something that you can eat in abundance, since they keep you feeling nourished and satisfied.

Nuts
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

Almonds help build muscle, reduce cravings, and make a most convenient snack. Avoid salted almonds. Instead, nibble on raw almonds that still have their skin.

Delicious Egg Omelet
Ingredients
2 large eggs
2 teaspoons salsa
1 tablespoon guacamole

Blueberry Nut Oatmeal

Cook 1/2 cup dry Quick 1-Minute Quaker Oats
Top with 1 cup frozen organic blueberries, 2 Tbsp cashews, and 1 Tbsp honey

Broccoli & Feta Omelet with Toast

Cooking spray
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill
2 slices rye bread, toasted

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.
2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

Banana Nut Oatmeal Calories 310

1/2 cup old-fashioned rolled oats
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon
Preparation
1. Combine oats and 1 cup water in a small microwave-safe bowl. Microwave on high 3 minutes.
2. Top with banana slices, walnuts, and cinnamon.

Grilled Cheese with Turkey and Tomato 403 cal

2 slices whole-grain bread
1 slice cheddar cheese
2 ounces sliced turkey
1 slice tomato
Cooking spray
1/2 cup pea pods
2 tablespoons low-fat ranch dressing

Make sandwich with bread, cheese, turkey, and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.

Snack Apple and Non-Fat Yogurt 148 calories
1 small apple, sliced
1/2 cup nonfat plain yogurt sprinkled with 1/4 tsp cinnamon*

Peanut Butter and Banana Smoothie
½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
¼ very ripe banana
1 Tbsp honey
4 ice cubes
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