Veggie Omelet

Veggie Omelet

veggie omelet

Ingredients:

-       3 egg whites

-       1 large egg

-       ¼ cup chopped zucchini

-       ¼ cup chopped onion

-       ¼ cup chopped bell pepper

-       ½ cup spinach

-       ½ tsp. olive oil or coconut oil

-       olive oil or coconut oil spray

-       ¼ cup shredded part skim mozzarella

 

Directions:

 

  1. Coat a skillet with cooking spray and turn the heat on medium
  2. Add olive oil or coconut oil and toss in all of your chopped veggies. Sautee for 3-5 minutes or until onions, zucchini, and peppers are tender
  3. While your veggies are cooking, crack the egg whites and whole egg into a bowl and whisk until they are completely combined
  4. Toss spinach into the skillet and allow to wilt slightly
  5. Keeping the vegetables in the pan, spray the entire skillet with cooking spray
  6. Add in your whisked eggs and allow them to cook for 2 minutes or until the eggs begin to set on the bottom of the pan.
  7. Lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry.
  8. Sprinkle cheese on one side of the circular omelet
  9. Fold over the non cheese side onto the cheese side of the omelet

 

Nutrition Facts:

Calories: 252

Carbs: 10g

Protein: 26g

Fat: 13g

Sodium: 413mg

Sugar: 4g

 

Week 1 Meal Prep Plan

Week 1 Meal Prep Plan

Use the plan below to meal prep for the week. You will find that having delicious ready to eat meals on hand will help you stay on track throughout the week!

week 1 meal prep

Nutrition Facts for this day:

Calories: 1,374

Carbs: 138g

Protein: 126g

Fat: 43g

Sodium: 2,060mg

BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Veggie Omelet DIY Lara BarProtein Shake Chicken Teriyaki Turkey Pesto Rollups Spaghetti Squash with Ground Chicken Sauce YASO Cookie Dough Frozen Yogurt bar

NOTES:

-       If  you’re not big on Lara bars you can sub them for another protein or granola bar

-       Feel free to mix up the snacks, you don’t have to keep this exact order

-       Click on the meals above to direct you to the recipe

-       You can find the YASO bars in your local grocery store ( there are other flavors too!)

 

 

Go-to Protein Shake

Go-to Protein Shake

go to protein shake

Ingredients:

-       ½ cup unsweetened almond milk

-       1 scoop protein powder (The pic above shows the smoothie made with vanilla protein powder, but chocolate tastes great too!)

-       1 stevia packet

-       ½ banana

-       3 strawberries

-       3-4 ice cubes

-       ¼ cup vanilla greek yogurt

-       1 tbsp. tart cherry juice concentrate (or black cherry)

 

Directions:

  1. Blend all ingredients together and enjoy!

 

NOTE: I topped mine with chia seeds but it is not included in the nutrition facts

 

Nutritional Facts:
Serving size: 1 smoothie
Calories: 238
Fat: 3g
Carbs: 26g
Fiber: 3g
Protein: 31g
Sodium: 161mg
Sugar: 15g

DIY Peanut Butter Cookie Lara Bar

DIY Peanut Butter Cookie Lara Bar

I LOVE Lara bars, not only are they super healthy, but the variety of flavors is unreal. Unfortunately, these all-natural treats are pretty pricey, especially if you go through boxes like I go through peanut butter. But fear not! I have found an Amazzingg recipe for DIY Lara Bars on leitesculinaria.com. They provide instructions on how to make every flavor your Lara bar heart desires. I adjusted the recipe ever so slightly so check it out!

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So my plastic wrap packaging below may not be as fancy as the Lara bars but it sure is easy and affordable!

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Ingredients:
- 1 cup whole pitted dates

- 1 cup warm water

-  1 cup roasted salted peanuts

- 2 Tbsp. nestle semi sweet mini chocolate chips

- coconut oil cooking spray

Directions:
1. Line a 9 by 5in loaf pan with plastic wrap and spritz with coconut oil spray


2. Combine dates and warm water and let sit for 5-10 minutes so the dates soften a bit


3. While the dates soak, add peanuts into the food processor and process until finely chopped but not pasty


4. Drain dates and pat dry with a paper towel


5. Add dates to the food processor and process until the nuts and dates begin to clump together


6. Transfer the date mixture into your prepared pan and pat flat


7. Evenly sprinkle chocolate chips on top and press chips down 


8. Refrigerate for 15-30 minutes, cut in 6 bars and enjoy!!

Nutritional Facts:
Serving size: 1 bar
Calories: 203
Fat: 11g
Carbs: 27g
Fiber: 4g
Protein: 5g
Sodium: 50mg
Sugar: 17g

Low Carb Pesto Turkey Rollups

Low Carb Pesto Turkey Rollups

So remember that delicious nutty pesto recipe from yesterday? Well today slathered a bit of that green goodness into each turkey rollup for an awesome, low carb, and filling snack!

Click HERE for pesto recipe!!

turkey roll ups main turkey rollup eating turkey rollups making

Ingredients:

- 2 oz. of sliced turkey

- 3 tsp. Nutty Pesto (or store bought)

- part skim mozzarella

-  Sliced zucchini (you could also add in tomatoes, lettuce, green onions, and bell peppers)

 

Directions:

1. Lay out each slice of turkey

2. Top turkey with veggies, a sprinkle of cheese, and 1 tsp. of pesto

 

 

Healthy Nutty Pesto

Healthy Nutty Pesto

I am obsessed with this almond pesto, it’s so versatile and a little bit goes a long way! Add a tablespoon to your salad, sandwich, toast, chicken, turkey rollups, etc. for a kick of flavor.

healthy almond pesto

Ingredients:

-       ¼ cup whole almonds

-       12 basil leaves

-       2 cups baby spinach leaves

-       2 cloves of garlic

-       2 Tbsp. Romano cheese (I use Locatelli)

-       1 Tbsp. lemon juice

-       ¼ tsp. salt

-       2.5 Tbsp. olive oil

Directions:

  1. Add all of your ingredients (EXCEPT the olive oil) into a food processor
  2. Pulse and scrape the sides of the food processor until the ingredients transform into a paste
  3. With the food processor on, add in 1 Tbsp. of olive oil. Turn it off and scrape the sides. Continue this process for the remaining one and a half Tablespoons.
  4. Enjoy your healthy pesto over chicken, spaghetti squash, pasta, or zoodles (zucchini noodles) !

Nutritional Facts:

Servings: 11
Serving size: 1 Tbsp.

Calories: 238

Fat: 8g

Carbs: 2g

Fiber: 1g

Protein: 2g

Sodium: 144mg

Sugar: 1g

Caribbean Turkey Burger

Caribbean Turkey Burger

Here is a caribbean spin on your classic turkey burger!

carribean turkey burger

Ingredients:

-4 oz. ground turkey breast

-1 Tbsp. fresh chopped cilantro

- jerk seasoning or just salt and pepper

-1 pineapple ring

- a few slices of bell pepper

-a thick slice of onion

-2 Tbsp. reduced fat shredded mozzarella

-salsa

 
Directions:
1. Turn the grill on and keep it closed so that it can heat up (reaching around 400 F)
2. Mix chopped cilantro into the ground turkey, form a patty and sprinkle with seasoning on each side
3. Place the turkey burger on the grill followed by the slice of pineapple, peppers, and onion
4. Cook the turkey burger for about 5 minutes on each side
5. Cook the vegetables and fruit for about 3 minutes on each side, or until they begin to caramelize
6. Top burger with cheese, pineapple, and veggies and enjoy!

 

Nutritional Facts:

Servings: 1
Serving size: 1 burger

Calories: 238

Fat: 10g

Carbs: 3g

Fiber: 1g

Protein: 26g

Sodium: 197mg

Sugar: 1g

 

Patriotic Pops!

Patriotic Pops!

These fruity treats are not only super refreshing, but are also incredibly easy to make. Freeze these up to cool down on a hot summers day!

patriotic pops

Ingredients:

- 4 popsicle molds

- Fresh blueberries

- ½ cup white Gatorade

- 1 1/2 cups watermelon diced

- 1 cup fresh strawberries halved

- 1 tsp. lemon juice

- 1 Tbsp. honey

Directions:

  1. Drop a few blueberries into the popsicle container
  2. Pour 1/8 cup Gatorade over blueberries into each container. Do not put the popsicle sticks in yet, but place the bottom of the mold into the freezer for about an hour or until the Gatorade has frozen
  3. Blend watermelon, strawberries, lemon juice, and honey in a blender (or food processor)
  4. Remove popsicles from the freezer and carefully spoon 3 tablespoons of watermelon blend into each popsicle mold, over the frozen Gatorade
  5. Insert the popsicle sticks and freeze again for about an hour

Nutritional Facts:

Servings: 4 popsicles
Serving size: 1 popsicle

Calories: 63

Fat: 0g

Carbs: 16g

Fiber: 2g

Protein: 16g

Sodium: 15mg

Sugar: 13g

 

Candyce’s Destination Wedding (Key West)

Candyce’s Destination Wedding (Key West)

Between school and planning my sisters wedding, finding time to blog these last few months has been difficult. The wedding was exactly two weeks from today in Key West. I have to say, my family goes above and beyond when it comes to party planning. The memorable day turned out to be a fabulous one, down to every last detail.

 

Our itinerary:  

- Ceremony at St. Mary’s Church

- Trolley tour for the guests (while the bridal party took pictures on the beach and on Duval Street)

- Catamaran cruise with cocktails and h’ orderves

- Cocktail hour

- (And finally) the reception at the Hyatt

 

Hopefully these pictures will spark some inspiration with your own wedding plans! 

My sis gave all of her bridesmaids cozy customized robes and tropical goodie bags filled with custom champagne flutes and monogram clutches. The night before the wedding she paid for us to stay in this luxury suite at a gorgeous hotel. In the morning we set up all the gifts on beach chairs for the girls to come get.

 

 

 

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candyces wedding group beach pic

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here is the good looking couple

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Quick and Healthy Chicken Teriyaki

Quick and Healthy Chicken Teriyaki

 

You’re sure to save money and calories with this asian inspired dish! While everyone is spending money on take out you can whip this up in a solid 10-15 minutes. Enjoy! :)

NOTE: For a short how-to video check out my Instagram CrunchandLunch!
chicken stir fry

 

Ingredients:

-       Cooking spray

-       2 tsp. minced garlic

-       ½ lb. boneless skinless chicken breasts cut into chunks and cooked fully

-       1 12oz. bag of steam in bag mixed vegetables

-       1 cup cooked brown rice

-       ½ cup low sodium teriyaki sauce

 

Directions:

  1. Cook steam fresh vegetables according to package
  2. Coat skillet with cooking spray and sauté garlic under medium heat until it has lightly browned
  3. Add cooked chicken, vegetables, and brown rice to the skillet with garlic
  4. Drizzle teriyaki sauce into pan and give everything a stir

 

Nutritional Facts:

Servings: 4
Serving size: 1 serving

Calories: 203

Fat: 2g

Carbs: 22g

Fiber: 3g

Protein: 22g

Sodium: 770mg

Sugar: 8g