Wednesday, March 28, 2018

Cholesterol and Keto

My Meal Prep Rules of Thumb + Giveaway

Meal prep can feel like a super overwhelming and daunting task if it means spending all day in the kitchen. The last thing I want to have happen is my meal prep take over my entire Sunday! That’s supposed to be a relaxing day, right? Or better yet a “Sunday Funday”! All I know is that I do NOT want to waste my weekend cooking and stressing over weekday prep.

I’ve had plenty of practice over the years finding the best ways to be effective and efficient in my weekly meal prep. Really, truly, it’s totally do-able and can even be fun! So, over the next week, in honor of the CNC Nutrition Spring Nutrition Challenge Giveaway, I will be sharing a couple of posts outlining my favorite meal prep “rules of thumb” that help me whiz through my weekly prep. Try them out, and share which ones you personally love the most!

Tip #1: For roasted veggies, I use 2 tablespoons of oil/melted butter or ghee per tray (and as many veggies as will fit on it). Sometimes, I use my measuring spoons, but other times, I just wing it. I also highly recommend using a silicone baking sheet or parchment paper. It makes clean-up so much easier!

Tip #2: Save time with pre-cut veggies, bagged frozen, or pre-washed greens. It might be a little bit more expensive, but time is money! And if those expensive shortcuts save me time and motivate me not to let them go to waste (and eat healthier!), it’s money well spent!

Tip #3: Chop, slice, mix, and prep everything you need for the week. I’ve found over the years that chopping takes up SO MUCH of my meal prep time. If I pre-chopped most of my veggies ahead of time, dinner comes together so much quicker on a busy weeknight. Plus, I hate wasting food (and time!), so I really have no excuse not to cook a healthy meal if the majority of the prep is already done.

Tip #4: Make a big batch of shredded chicken for the week. I love using my Instant Pot, but a crockpot or roasting in the oven will work, too. It’s such an easy addition for salad kits, stir-fries, quesadillas, store-bought sauces, and so much more! And if you ever make too much, you can totally throw it in a freezer bag and pull it out in a pinch.

Tip #5: Keep your freezer and pantry stocked with easy sources of protein, so you always have options ready to go. Some of my favorites: Meat from ButcherBox, canned salmon, frozen haddock fillets, frozen shrimp, Banza pasta, Greek yogurt, eggs (if you can tolerate), and quality deli meat. Cooking protein can often take some time, so keeping ready-to-go options on-hand makes meals come together much quicker.

Giveaway time!

As part of our CNC Spring Nutrition Challenge, anyone who registers before April 6, 2018 will be entered for a chance to win a set of my favorite silicon mats and glass food storage containers. I use these every week for meal prep, and they make the process so much easier! Once we receive your order, your name will go into the drawing!


Still on the fence about signing up for the CNC Spring Nutrition Challenge? Let’s chat! Book a 10-minute consultation with me by sending me a quick email ( with your phone number and availability for a call. I would love to have you join, and I’m more than happy to answer your questions! 🙂

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from Carrots 'N' Cake

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New Finds

^^One of the prettiest Birchboxes to date! I am obsessed with this Love Beauty & Planet shampoo and conditioner they sent me. The smell! That long-lasting lipstick is pretty awesome too.

I stumbled upon this website advertising a new feminine product, which is one of my new finds this week. It’s kind of like a cross between the Diva Cup and the Nuvaring. I have loved using the Diva Cup, but there are a few drawbacks, such as the mess of re-using the cup and having to sanitize it. I like that Flex is tossable after use, but you can still wear it for a long time so you don’t need many per period. Has anyone tried this? I am planning to order a box!

Mazen loves his new bunny from Nona. He named him Frosty because he’s white like a snowman. Ours came from Personal Creations, and you can find similar ones all over Etsy. Just in time for Easter.


Speaking of Etsy, my mom has started selling her art there! You can see some her collection for sale, and she also takes custom orders.

I love her vision of “Two Friendly Sea Monsters and a Giant Flying Fish Escort the Ferry to Bald Head Island”

And “Pig Dreams of Life in a Castle Made of Mud.” These make great gifts for kids or nursery decor. : )

Speaking of worrying, now that the weather is warmer, I’ve been thinking about getting a GPS tracker for Mazen to wear when he plays in the neighborhood. We have 2 other families with kids, and they travel house to house in a pack, sometimes riding bikes within a perimeter defined by the adults. I spent a few hours one day researching these tracking devices, hoping to land on the best one and add it to my new finds, so I could give him a little all-American kid freedom while still knowing where he is at all times. This article has a great overview. Most of them were waaaay to expensive or required too much in a monthly monitoring fee ($30?!?!), but it seems that this one that Verizon carries called the GizmoPal 2 is actually not too bad – only $5 a month for the “phone” line and $75 for the watch plus $30 for activation. You can two-way call, track them via GPS, and get an alert if they cross a boundary. It seems like it’s perfect for kids Mazen’s age. It would be so nice to be able to make a quick call to the house up the block (without bothering the mom) and tell him to scoot home for dinner. I’m 75% sure I’m going to get it for him. Just wanted to see if any of you had tried it and had any thoughts?

And finally, I wanted to share how much we love our Social Print Studio square magnets! I get a set of 10 for $14 at least once a year, and my OCD self loves how they look in grid form 🙂

Thanks for watching reading!

from Kath Eats Real Food

Slow Cooker Honey Chipotle Chicken Lettuce Wraps

This recipe for the Slow Cooker Honey Chipotle Chicken Lettuce Wraps is a favorite in our house. The sweet and savory flavor combination of honey, marinara sauce, and chili powder is pure perfection—and when wrapped in lettuce and paired with fresh cilantro and avocado, it can’t be beat. These lettuce wraps are perfect for a quick lunch, dinner, or snack!

And, bonus, the chicken is so simple to make. It’s cooked in a crockpot (or instant pot) and the marinade only requires three ingredients that you likely already have in your kitchen. It’s so easy to whip up a batch at the beginning of the week to use in lettuce wraps easily packed in storage containers for quick meals on the go.

Makes 4 servings


  • 1/2 cup marinara sauce
  • 1/4 cup honey
  • 1 tsp. chili powder
  • 1 1/2 pounds boneless, skinless chicken breast
  • 2 heads of Bibb or Boston lettuce (8-10 leaves)
  • 1 T chopped fresh cilantro
  • 1 small ripe avocado, pitted and cut into small chunks


Combine marinara sauce, honey, and chili powder in a small bowl. Place chicken breasts in a crock-pot and then pour sauce all over. Cook on low for 4 hours. Once chicken is fully cooked, remove from the crock-pot / slow cooker and place on a plate, shred with a fork and place back inside the crock-pot with the sauce. Divide chicken into four portions and then divide between two lettuce leaves. Top with cilantro and avocado.

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