Tag: meal planning

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Healthy Eats: Lemon Cod

lemon-codLemon Cod is a great protein source (21 g for 4 oz) with very little calories (96 calories for 4 oz). We buy the frozen variety and keep several on hand for nights that we get in a pinch and don’t have anything else to make! It defrosts quickly and cooks in minutes.

Here’s an easy and tasty preparation for lemon cod:

Defrost frozen cod in the refrigerator or at room temperature before cooking or buy fresh. Pat dry with paper towels once removed from the plastic wrap.

Place on a tinfoil lined baking sheet and season with salt and pepper. Thinly slice one lemon and arrange on top of the cod. Bake at 425 degrees for 12 minutes. This baked lemon cod pairs nicely with a homemade salsa or watermelon avocado salad.

We have so many healthy EATS that you can make right in your own kitchen!

With cod being such a light fish your portion will be larger than most other proteins. The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Blueberry Overnight Oats

overnight-blueberry-oatsThere is nothing better than waking up and not having to rush through your morning. Make ahead breakfasts can really help with de-stressing the morning routine. The night before, assemble these Blueberry Overnight Oats then open up those baby blues (or green, or brown) and enjoy your delicious, nutritious breakfast!

Here’s how to put the Blueberry Overnight Oats together:

  1. In a mason jar, place one scoop of vanilla protein powder. A whey isolate is preferable for this recipe.
  2. Add 1/2 cup of blueberries.
  3. Sprinkle in 1 TBSP of Super Seed Beyond Fiber
  4. Add 1/4 cup of uncooked old fashioned oats (gluten free or quick oats should work just fine too)
  5. Pour in approximately 1/4 cup of Unsweetened Almond or Cashew Milk. Exact measurement will depend on how thick it is when you stir.
  6. Stir this mixture until smooth and a little runny as it will thicken up as it sits.
  7. Place cap on mason jar and put in refrigerator overnight.
  8. Top with 1/4 cup crushed toasted walnuts or almonds and enjoy!

All of the Check Total Health “Healthy Eats” are created and tested by us! Try our other recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

 

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Healthy Eats: Orange Rosemary Chicken

One of the easiest ways to prepare chicken is to roast a whole one! Sounds like something you only have time for on the weekends, but trust me you can whip this up and have it on your plate in only 2-2.5 hours! Our Orange Rosemary Chicken is juicy and full of flavor. A great benefit is that whole chickens are typically less money per pound than breasts! Here are the steps to bring this incredible protein to your dinner table tonight.orange_rosemary_chicken

  1. Wash and pat dry whole chicken (s). I buy the organic chickens from Sam’s club and they come two to a pack so I just make both of them at once.
  2.  Place on a rack inside a roasting pan that has been covered with tinfoil. This tip is strictly for clean-up convenience and has no impact on the actual cooking of the chickens!
  3. Lift the skin on the breast slightly to slide in a few fresh rosemary sprigs.
  4. Stuff the cavity with a few more rosemary sprigs and two orange halves.
  5. Spray chicken with non-stick cooking spray so spices adhere and season with paprika, garlic powder, onion powder, and pepper.
  6. Roast in the oven at 325 degrees for 2 hours. Then turn the heat to 350 for the last half hour to brown the bird!
  7. Let rest for a few minutes to seal in juices then enjoy!

Orange Rosemary Chicken is so easy to prepare and will really “WOW” your friends and family; healthy food that tastes great can be on your table tonight!

*Side note: dark meat does have more fat than white meat so if you follow a Check Total Health meal plan and would typically add fats to that meal, just skip the addition of a fat!

We have many other tasty healthy EATS here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Sweet Onion Salad

sweet-onion-saladThere is nothing quite like the taste of roasted onions. What’s more? You can roast onions without adding oil to them and they will still taste incredible. It’s so easy, why not add some cauliflower to the pan too. Then finish with some grilled chicken, greens, chopped tomatoes and bell pepper and you’ve got a tasty Sweet Onion Salad!

Here’s how to make this scrumptious salad:

  1. Line a baking sheet with tinfoil and nonstick spray
  2. Preheat oven to 400 degrees
  3. Slice a sweet onion to quarter inch thickness and arrange rings on the baking sheet
  4. Place chopped cauliflower on the same baking sheet (try to allow cauliflower and onion to be in single layer)
  5. Lightly season with salt, pepper and dried rosemary
  6. Roast for 15-20 minutes shaking the pan every 5 minutes
  7. Toss the juice of 1/2 – 1 lemon, a little salt and pepper with chopped greens, tomatoes and yellow bell pepper
  8. Add grilled chicken or other protein of your choice

This Sweet Onion Salad will taste like you spent both time and effort to create; tops it will take you 30 minutes to put it all together (including baking time)!

Healthy food can taste great too and we know how to do it! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Balsamic Thyme Butternut Squash

Nature’s carbohydrate sources are the best you can add to your diet. Just 1 cup of Balsamic Thyme Butternut Squash provides you with 297% of your daily Vitamin A requirements and 48% of Vitamin C, and has only 16 g of carbohydrates which means you can eat quite a bit and stay within your meal plan allotment.balsamic thyme butternut squash

Make your food taste great and it will be easy to eat healthy. Balsamic Thyme Butternut Squash has a quick preparation with a big payoff – delicious flavor!

To make: peel, section and cube butternut squash. Then place cubes in a plastic bag. Pour on 1/4 cup balsamic vinegar, 1 TBSP dried thyme, a dash of salt and pepper. Seal the bag and shake. Place cubes on a tinfoil lined baking sheet and place in a preheated oven at 350 degrees. Bake for 45 minutes shaking every 15 minutes to allow for even roasting.

Enjoy your Balsamic Thyme Butternut Squash as a side dish with roasted chicken and vegetables.

Abs are made in the kitchen – get in there and cook! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Grilled Flank Steak

Grilled flank steak is a perfect protein for your Check Total Health meal plan. It is a pretty lean cut of beef and is very easy to prepare. I like to be creative with red meat and marinade in “hard root beer” along with some spicy seasoning. For this preparation, I placed a large flank steak in a plastic bag and covered in half a bottle of alcoholic root beer. You could certainly use non-alcoholic root beer or coke. The sugar in the soda makes for a nice caramelized crust on the grilled flank steak. For the spicy seasoning, I used chili powder, cumin and garlic powder. Marinade for a 1-2 hours at room temperature then heat the grill!grilled flank steak

Be careful not to overcook the steak. The grilled flank steak should be a perfect medium after 5-6 minutes per side, depending on thickness.

Thinly slice and pair the grilled flank steak with roasted broccoli and a fresh vegetable salad!

Healthy food can taste great too and we know how to do it! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Open Face Sandwich

There is no need to only eat broccoli and chicken when you are eating clean. Why not make a gourmet open face sandwich and really impress a lunch guest? My mom was coming over for lunch one afternoon and I wanted to serve something that was within my Check Total Health meal plan but I also wanted it to be pleasing to someone not on a meal plan so I kicked it up a notch and served an open face sandwich.open face sandwich

Easy to make and easy to assemble! Toast Ezekiel bread to desired degree of brown! Mash half an avocado on top of it and sprinkle with fresh lemon juice, salt and pepper. Layer some thinly sliced onion and allotted chicken portion. Top with halved cherry/grape tomatoes and a bit more lemon juice, salt and pepper and there you have a delicious open faced sandwich for lunch!

Make food taste great so it’s fun to eat! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Cilantro Salmon

Fresh herbs can take bland to bold with almost no effort required. Snazz up your fish by adding chopped fresh herbs to it before broiling and voila: Cilantro Salmon is born!cilantro salmon

Buy your fresh or frozen salmon and pat dry before placing on a tinfoil lined baking sheet. Season salmon with salt, pepper and garlic powder. Spread a thin layer of Dijon mustard on top of salmon before sprinkling with fresh chopped cilantro. Place under the broiler for 12-15 minutes. Let rest a few minutes before plating. Cilantro Salmon pairs nicely with brown rice (topped with coconut oil and curry powder) and roasted asparagus.

We know how to make healthy food taste great so it’s not a chore to eat it! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Pumpkin Bread

Oh the smell of fall! You know what I’m talking about, pumpkin pie, pumpkin cookies, pumpkin bread, anything pumpkin! Now you can have a fall time favorite with half the guilt! Prepare this homemade pumpkin bread and have it for your breakfast carb or your post workout carb, and not just during FALL, have it anytime of the year!
pumpkin bread

Each slice has approx 173 calories and 29 g of carbs. The pumpkin bread recipe makes 2 large loaves and each loaf should get around 11 slices.

Ingredients:

  • 1 cup unsweetened applesauce
  • 1 cup(s) Coconut Sugar
  • .5 cup(s) Truvia Baking Blend
  • 1 Tsp Pure Vanilla Extract
  • 1 can 100% pumpkin puree
  • 1 tbsp(s) Baking Soda
  • 1 tbsp(s) Baking Powder
  • 1.5 cup(s) Organic Brown or White Rice Flour or regular flour
  • 1 cup Old Fashioned Oats
  • 2 large Eggs whole
  • 1/3 cup Egg Whites
  • 1 cup Chopped Walnuts
  • 1 TBSP Cinnamon
  • 1 TSP Ground Ginger
  • 1 TSP ground nutmeg
  • 1 TSP ground cloves

Whisk together applesauce, sugar and vanilla. Add eggs and whites until well combined. Whisk canned pumpkin into applesauce mixture. Fold in soda, powder, spices, oats and flour. Add in chopped walnuts. Pour into 2 large loaf pans. Bake at 325 degrees for 45-60 minutes or until toothpick inserted in middle comes out clean. Each pumpkin bread loaf should yield 11 slices.

Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Turkey Meatballs

A hearty dinner can put a smile on anyone’s face. Sometimes all you need is a little Italian love from the kitchen, but can you have the hearty while still being healthy? With these Turkey Meatballs..you sure can!turkey meatballs

Using 93/7 ground turkey, season with garlic powder and Italian seasoning. Form large (baseball sized) balls with your hands. Line the bottom of the crock-pot with 1/2 cup – 1 cup of tomato sauce from a jar. Place the turkey meatballs on the sauce and cook on low for 5 hours. Remove the meatballs and discard sauce that they cooked in; excess fat will have cooked out of balls and remain in the crock-pot.

To make a healthy homemade sauce, combine fresh tomatoes, onions, carrots, and peppers in a saucepan. Add a little salt, pepper and Italian seasoning. Cook on low for 20-30 minutes and then pulse in a blender. Return to stove on low until ready to use.

Cook Quinoa, brown rice, or whole wheat pasta according to package instructions. Serve meatballs (each one approximately 4 oz of cooked meat) on top of carbohydrate with your homemade sauce and Parmesan cheese (approximately 1/4-1/2 cup depending on your fat allowance).

Check our our library of Healthy Eats!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!