Tag: when to eat

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Healthy Eats: Pumpkin Pie Overnight Oats

pumpkin-pie-overnight-oatsWhen you need an easy breakfast for those busy mornings, try Pumpkin Pie Overnight Oats. You’ll do the work the night before and enjoy this mason jar filled with goodness. Set your morning off on the right foot with the appropriate balance of carbs, fats, and protein!

To assemble:

  1. Place 1/c cup of pumpkin puree in a mason jar
  2. Add 1/3 cup dry old fashioned oats (although quick oats, gluten free or steel cut should work too)
  3. Add 1 scoop of vanilla protein powder
  4. Add 1 tsp ground cinnamon
  5. Finish with a few splashes of unsweetened cashew milk
  6. Stir all of these ingredients until well combined in the mason jar
  7. Put the lid on tight and leave in the refrigerator overnight

When you wake up, top the pudding with 1/4 cup of crushed walnuts then enjoy! The Pumpkin Pie Overnight Oats taste like Thanksgiving. An instant healthy Fall classic that you will want to eat all year round!

We have so many healthy recipes to choose from.  They are all created and tested by us! 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: Grilled Sweet Potatoes

Grilled Sweet Potatoes are one of my favorite staples in the Check Total Health Meal Plan. A great way to prepare the sweet potatoes is to slice them 1/2 inch thick, spray them with non-stick cooking spray, and season with Chinese Five Spice.grilled sweet potatoes

Then heat the grill to 500 degrees and place the sweet potatoes over direct heat. After both sides have a nice color to them, move the grilled sweet potatoes to the upper rack to give the center enough time to cook through.  Pair your grilled sweet potatoes with steak and vegetables for a complete meal!

Make food taste good so you’ll enjoy eating 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: Parmesan Mushrooms

parm mushroomsI’ve said it before and I’ll say it again, make your vegetables taste good and it won’t be hard to eat them! Parmesan is very low calorie and fat for a cheese so it won’t ruin your day to have a little and mushrooms provide a ton of health benefits…put them together and you’ll have delicious roasted Parmesan Mushrooms.

First things first, wash your mushrooms. They are often very dirty and need to be wiped off with wet paper towels. Then, remove the stem and place on a lined cookie sheet. I used Portabello mushrooms but you could use white mushrooms too. Lightly season with salt and pepper then roast at 400 degrees for 15-20 minutes. Dab out any excess water that releases from the mushrooms with paper towels so the inside is fairly dry. Then sprinkle with approximately 1 TSP of cheese per Parmesan Mushroom cap. Return to the oven until the cheese melts. 

Did you know that mushrooms are really good for you? They are the only fruit or vegetable that contains Vitamin D. Mushrooms boost your immune system, provide antioxidants (the substances that fight free radicals), contain B vitamins which help rev up your metabolism, and are rich in selenium which is shown to help with bladder health.

We’ve got more great recipes! 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: Sugar Snap Pea Salad

I stand by what I said in Healthy Eats: Grilled Vegetables, people burn out on veggie eating because they can be bland and boring if not prepared right. The next time you find yourself done with foods that are green, consider making this roasted Sugar Snap Pea Salad and turning your loathsome feeling into that loving feeling!

roasted snap pea saladIt’s really simple:

  1. Line a cookie sheet with tinfoil, spray with nonstick cooking spray and spread out the sugar snap peas into a single layer. Sprinkle with salt, pepper and garlic powder.
  2. Roast at 400 degrees for 15-25 minutes, shaking every so often for even browning.
  3. Prepare your greens by adding sliced onion and tomato. Season with a little salt, pepper and garlic powder. Juice a fresh lemon and toss the salad in the lemon juice.
  4. Pair with grilled chicken and avocado (counts as your fat). And there you have it a delicious vegetable: roasted sugar snap pea salad!

We’ve got more great recipes! 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: 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!