#102 – 3 Days of Meal Prep with Instant Pot Chicken and Lazy Chili

Grocery list:

  • 3 Bok Choys
  • 2 large Sweet Potatoes
  • Cilantro
  • 1 Lime
  • 1c Jasmine Rice
  • 1 can of Rotel
  • 1 can of Black Beans
  • 1 packet of Spicy Chili Seasoning
  • Pink Himalayan Salt
  • Garlic Granules
  • Red Pepper Flakes (optional for sweet potatoes)
  • Black Pepper
  • Avocado Oil
  • Full Fat Grass Fed Butter
  • 1lb of Chicken Thighs or Breast
  • 16oz Grass Fed Ground Beef

Add yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of your favorite seed like Ground Flaxseed, Pumpkin or Sunflower.

I personally enjoy pairing Chicken with Cilantro Lime Jasmine Rice and Lazy Beef Chili with Sweet Potatoes. Each meal will get an equal split of bok choy.  This will yield 6 meals in total which I will have for lunch and dinner.

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

Let your Breakfast say “Good Morning”!


When it comes to fitness and/or physique goals, consistency in what you eat and daily caloric intake matters.

I have found that in any meal plan that includes breakfast, lunch and dinner, it is most pleasurable to mix things up for lunch and dinner while eating pretty much the same breakfast everyday.

This is my everyday breakfast and has been since 2017.  I really enjoy this combination of foods and have not gotten tired of it.

So every morning my breakfast consists of:

  • 1 cup of Egg Whites
  • 1/2 an Avocado
  • 1/2 cup of Rolled Oats prepped in water with 3 tbsp of Peanut Butter Powder

What varies are the veggies I cook my eggs in and oat toppings.  I usually saute raw baby spinach but when I have extra veggies laying around (and the time to chop up) like mushrooms, onions, peppers and tomatoes, I’ll throw those into the mix.  I usually have some sort of kimchi or fermented beets & carrots in the fridge, so I’ll add 2 tbsp of that on the side for a little extra probiotics.

I love Raw Unfiltered Honey in my oats but will swap it for Stevia Cinnamon Vanilla if I’m planning on eating something higher in sugar later in the day.  I’ll also add some blueberries, bananas or apples when I have some available.



So, how to build your breakfast?  To get the most variety of nutritional benefits, it should include:

  • 1 protein (Eggs, Egg Whites, Bacon, Sausage, Chicken or Red Meat or a combination)
  • 1 complex carbohydrate source like Rolled Oats, Whole Wheat Toast or English Muffin or Cereal.
  • 1 source of fibrous veggies like sauteed spinach, zucchini or sweet potato noodles, mushrooms, tomatoes, onions, and/or peppers.  Feel free to also throw in some berries or grapefruit.
  • and to make it a “balanced” meal, add healthy fats like avocado, cooked in coconut oil or butter or full fat Greek yogurt or cottage cheese.

Find your favorite breakfast items so it’s a meal you really look forward to everyday!

Look at all this fermented food!

It is estimated that we have 100 trillion microorganisms that call our gut a cozy home.  Crazy, huh?!  Though they are not fully understood, they may have an impact on our immune system, brain health, hormone production, metabolism and much more!

When there is an abundance of “bad” bacteria, you may have experienced an interruption of the balance of your microbiota, known as Dysbiosis.  This may be due to so many reasons but here are a few:

  • a dietary change that increases your intake of protein, sugar, or food additives
  • accidental chemical consumption, such as lingering pesticides on unwashed fruit
  • an excess of alcoholic beverages
  • new medications, such as antibiotics, that affect your gut flora
  • poor dental hygiene, which allows bacteria to grow out of balance in your mouth
  • high levels of stress or anxiety, which can weaken your immune system
  • unprotected sex, which can expose you to harmful bacteria

Common symptoms include:

  • bad breath
  • upset stomach / nausea / constipation / diarrhea
  • bloating / gas
  • food allergies, sensitivities or intolerances
  • IBS (irritable bowl syndrome)
  • Candida
  • acne, roseacea, eczema
  • rash or redness
  • fatigue / having trouble thinking or concentrating
  • anxiety / depression
  • asthma, difficulty breathing
  • immune system disorders
  • compromised immune system, getting sick often

Essentially, your symptoms will depend on where the bacteria imbalance develops.  They may also vary based on the types of bacteria that are out of balance.  There is emerging evidence that what we eat, the microbes living in our gut, and our brains are interconnected. The nerves in our digestive tract, the enteric nervous system, communicate with the brain through neurotransmitters like dopamine and serotonin. Our gut microbes produce quite a lot of these neurotransmitters, which can affect our mood and may also play into food cravings and eating behaviors.  Studies are showing that what we eat affects the composition of our gut bacteria, and these bacteria can then communicate back to the brain.  Ever hear of the “gut-brain axis”? That is essentially it.  A huge factor on maintaining a happy gut home relies on what you put into your belly.  Feed it nutrient dense foods like all the veggies, fruits aaaaand something called fermented foods!

The word ferment means to incite or stir up.  So to ferment food is to create an exciting atmosphere to turn carbohydrates into alcohol or organic acids using yeast or bacteria.  Microbes are needed to turn food into it’s fermented version, which feeds on the sugar of the carbohydrate.  This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

I went to my neighborhood Natural Grocers and snapped pics of fermented items to show you guys how many different ways you can add a little extra probiotics into your dietary regimen.

Below are beverages that most people have heard of, Kombucha.  Look at the nutritional label and look for one with the lowest sugar content.  A lot of these can actually be really high in sugar.  These also contain small amounts of alcohol, due to the fermentation process, so this may also be of concern for some.20181205_103243


Did you know you can also make your own kombucha?!?! Read more about the Fermentation Creation Kit if you have interest in giving this a shot.20181205_103115


Stir things up in your kitchen with this Body Ecology Starter kits.20181205_103030


I love LOVE love Kala’s Kuisine products! Kala is based in Austin, TX. 20181205_102916


Sriracha, anyone?!? Get it ALIVE by Wildbrine!20181205_102906


Barrell Creek Provisions make a promise “Fermented & Never Cooked”.20181205_102853     20181205_101259


Re-established in the 80’s, “Anyone Can Make a Dill Pickle, but Not Like Bubbie” is the truth!


Kraut, Kraut, Kraut by Pickled Planet, an Oregon based company that only uses organic produce.  I’ve yet to try this product since it’s fairly new to the store but I’m looking forward to their “Taqueria Mix” with carrots, onions & pickles.20181205_102809


YES! I love Farmhouse Culture kimchi and krauts! They also make SHOT! That are sooooo gooood!

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Now we’re getting into some yogurts!  This is from Kite Hill, I’m featuring their Almond Milk based yogurt, using non-GMO almonds. Their “Traditionally Cultured” means they add live active cultures.  Side note, they make an amazing dairy free cream cheese! Try the chive one! 20181205_102646

Culina, another “local-to-me” company!  Started in an Austin Tx home kitchen, now sold in many health food stores.  This thick, live cultures added, coconut cream based yogurt offers creative flavor pairings like Blueberry Lavender, Strawberry Rose and Bourbon Vanilla. YUM!20181205_102615


Ever hear of “Cashewgurt”?!? Forager nailed it with their Organic only cashew based yogurt!  20181205_102605


GT’s, the company known for their Kombucha’s expanded their line and now offer coconut based yogurts and keifer.  Cocoyo, I love this name, comes in Vanilla, Ginger Turmeric, Raspberry and Plain.  I’m really looking forward to my first serving, this 8oz jar of Vanilla only yields 2gs of Sugar. Amazing.20181205_102522



Now we’re talking Kefir, a kind of like a drinkable yogurt!

Maple Hill Creamery is 100% Grassfed and Organic.  They produce milk, delicious yogurt (which I’ve had) and kefir.  I’ve yet to try their kefir but they’re described as super creamy, mildly tart and refreshing. 20181205_102449


Inner-Eco belief is that “diversity brings stability to ecosystems”, further explaining that “Kefir cultures are one of the most diverse probiotic sources available thanks to its nearly 30 strains of friendly yeast and bacteria.”  They simply combine coconut water with kefir cultures to produce their fizzy waters. You have the option to buy a 15oz bottle for a 30 servings supply (1 Tbsp a day) or a 1oz shot bottle.20181205_101319


GoodBelly Probiotics is a “one serving dose” a day drink.  They say their drinks are just right for those who experience occasional digestive upsets and after a course of antibiotics.  GoodBelly shots come in many fruit flavors, as it is fruit juice based.  They’re packed with billions of probiotics in just one shot, as well as a whopping 9 grams of sugar.  So maby opt for the “no sugar added” option if that is discouraging.20181205_101254


While fermented foods may provide many beneficial health benefits, they don’t always settle well with some.  If you’re interested in a food or beverage,  try a taste or consume half (or less) a bottle of kombucha.  Save the rest for tomorrow.  See how your belly does.  Personally, my belly loves krauts and kimchis but I can only drink half a kombucha bottle when I decide on having some.

Pre-Workout Nutrition


Wanna be a beast in the gym?!

Heck yeah!

So fuel up right!

Have a heaping dose of carbs, moderate protein and some fats anywhere from 1 to 1 and half hours before you get started.  We need carbs to lift weights, for explosive power and to sustain our energy level throughout the length of our time in the gym.  Carbs give our amazing bodies ENERGY to do these things. The better we fuel our bodies the more awesome gym gains we’ll see.  On training days consume MOST of your carbs before and after your workouts.  For example, I’m currently consuming about 230g of carbs everyday. So, I’ll consume about 50-60% of that split between pre and post workout meals.  The remaining is spread out between my other meals, which will consist of a lot of veggies and fiber.

Consuming protein in your pre-workout meal will simply keep the body supplied with the aminos to keep the body from breaking down muscle and readily build up what we’re tearing apart during exercise.

Since fats take longer to digest, it’s smart to add a little fats to our pre-workout meal so that the carbs and protein we also eat aren’t burned up quickly, yielding a steady energy duration throughout our workout time.

So don’t be afraid of carbs! They can actually do us some good for our training sessions!

Need help finding macros? Message me, I’d be happy to help =)

Get rid of your plastics


FYI! Natural Grocers has Hydro Flasks on sale until November 30th 2018. I got this 40oz flask for $31.86!

Just because your plastics say it’s BPA FREE doesn’t mean it doesn’t contain other plastic chemicals that when heated (or even cooled) may leach into your water and food!

These chemicals coming from ingredients of the plastic material, byproducts of manufacturing and chemicals adsorbed from the environment have been shown to cause reproductive challenges in laboratory animals.  Another study showed that BPA can actually accumulate in reproductive organs and act as an endocrine disruptor owing to its structural similarity to estrogen. YIKES.

In our body, they are known as Xenoestrogens (or foreign).  They are synthetic chemicals that mimic estrogen and may wreck havoc hormone balancing.  This mineral water study concluded first evidence for a broad contamination of mineral water with xenoestrogens and stated that “it is probable that this estrogenic contamination originates from plastic food packaging materials because mineral water bottled in PET is more estrogenic than water bottled in glass.”

Our environment can also contribute to xeno exposure but there are things you can do to “ditch the plastics”.

  • NEVER heat up food in plastic or Styrofoam containers
  • Consider switching to glass containers
  • Eat fewer canned goods
  • Buy BPA canned good or AT LEAST rinse your canned food
  • Buy foods in glass jars
  • Reconsider your plastic coffee maker
  • Choose to use glass or stainless steel water bottles
  • Buy non-toxic toys
  • Use the “good china” instead of plastic ware
  • Apparently BPA is also known to found in baby formula, researchers recommend switching to powdered formula instead of liquid

Other ways to reduce toxic chemicals:

  • Eat organic always -> Strawberries, spinach, nectarines, grapes, tomatoes, celery, potatoes, sweet bell peppers, apples, pears, cherries, peaches -> Dirty Dozen, the top fruits and veggies that have the most pesticides.
  • Read body care product labels – look for phthalates and paraben free
  • Cut out conventionally raised animal meats and dairy because toxins are stored in animal fats – choose organic and grass fed
  • Switch to “Green” cleaners
  • Clean your air with salt lamps
  • Drink plenty of water

Post Workout Eats


So you just finished crushing a workout, guess what?! Time to refuel!

Eat PROTEIN and CARBS within 30-45min after training, this is the precious time-frame that leads to the best recovery.  The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.  We want to replenish our glycogen stores with fast digesting carbs so that our precious muscles can refuel for our next training session.  We want this happen quick so ditch the fats because fats will slow digestion.  Consuming protein will help repair muscle and encourage muscle growth.

I always have a scoop of Amazing Grass Protein Powder or Garden Of Life Whey in a shaker bottle in my gym bag. So all I’ve got to do is add water and kick it back.  I also have a container of my favorite cereal (because I LOVE cereal) in a container and snack on that as I make my way out of the gym.  My favorite cereal right now is Nature’s Path Honey’d Flakes, it yields 48 total grams of carbs for just one cup. So I have two to help meet my total carbs for the day.  Plan to consume your highest yielding carbs pre and post workout for best carb timing.  Carbs for the rest of the day should be fibrous carbs from fruits and veggies.