Tag: meal prep for sustainable living

Fitness Tips

Jump Start Your Fitness Lifestyle With 3 Easy Habits

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When we start to prioritize cultivating healthier habits it’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results… only to burn out quickly.

This approach is not sustainable.  What if this time you prioritized becoming consistent with a few basic healthy habits first?  

Next are 3 easy habits you can start today to jump start your sustainable fitness lifestyle.

  1. Create a daily step goal and make it happen everyday.  8-10k is a great goal for long term health.  It doesn’t need to happen all at once.  It’s actually better to include light movement and walking throughout the day. 
  2. Make your first meal of the day (breakfast) contain at least 30g of high quality protein.  Starting with a high protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later.  Great easy breakfast meal protein sources include whey protein, greek yogurt and eggs/egg whites.  
  3. Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc…either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center.  Hide treats and place a bowl of fresh fruit on the counter, plus keep veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) to make it a lot easier to make better food choices consistently.

Make realistic goals, commit, and then make them happen.  You’ve got this!

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

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Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Fit Recipes!, Uncategorized

Stick To Your Fitness Goals With This Easy Halloween Night Menu

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Successfully navigate Halloween Night by meal planning and prepping these fun and festive family friendly meals.  

Enjoy some candy in moderation and stick to your fitness goals one delicious bite at a time. 

3 Minute Pumpkin Pie Protein Smoothie ~ Fill up on this before you go trick or treating.  

Click here for my previous blog post featuring the full recipe and macros.

Super Easy Slow Cooker Pumpkin Chili ~ Meal Prep this ahead so it is hot and ready for an easy dinner.

Click here for my previous blog post featuring the full recipe and macros.

5 Minute No Bake Crustless Halloween Candy Topped Protein Cheesecake ~ Enjoy some candy AND feel satisfied doing it!

Click here for my previous blog post featuring the full recipe and macros.

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find these high protein recipes and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  These recipes are from Volume 1.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

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High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This Protein Pumpkin Pie Mousse makes a delightful breakfast, snack, or dessert elegant enough for company. It is also quick and easy to make.  All you need is a bowl, a spoon, and a scale and it takes only 5 minutes.  Do what I did and quadruple the recipe to make a bigger batch.  Enjoy! 

Serves 1 (including toppings)

285 calories

25g protein

35g carbohydrate

6g fat

INGREDIENTS YOU’LL NEED:

  • 125g canned pumpkin puree 
  • 125g nonfat Greek yogurt 
  • 10g Outwork Nutrition Build Whey Vanilla Protein Powder 
  • 10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
  • 20ml 1 % milk 
  • Dash of cinnamon or pumpkin pie spice

Optional Toppings:

  • 7g pecans 
  • 7ml real maple syrup 

DIRECTIONS

In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.

Add in the pumpkin and mix well. Then add in the yogurt and mix well.

Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.  Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.   

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 1.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Great Snacks For Losing Fat

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When it comes to a successful fat loss phase, sticking to a calorie deficit is a must.  These 2 low calorie snacks help curb cravings and increase satiety with their bright and refreshing flavors and volume.  

Fat Loss Snack #1: Savory Salsa and Fresh Veggies

Use any low calorie salsa (check label and avoid any with added sugar) as a dip and fresh sliced veggies as “chips”.  I especially love a spicy salsa during fat loss phases to help curb appetite even further. Veggies that work great with salsa include sliced cucumbers, peppers, carrots, and celery.  About 50 calories for 1/4 cup of salsa and 100g sliced veggies.  

Great paired with chicken and cheese quesadillas made using low carb wraps for a complete low calorie and high protein meal. 

Fat Loss Snack #2: Light and Sweet Berries in Jello

Using flavored sugar free jello and any combo of berries prepare the jello according to box directions and stir in 250g of berries.  Set in the refrigerator overnight or for 4-6 hours.  About 130 calories for a huge bowl!  

Great paired with greek yogurt for a complete low calorie and high protein meal. 

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    Start Meal Prepping Now With 2 Simple Prep Ideas

    melaniewalessustainableliving

    Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.

    Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.

    Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.

    Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.

    Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    Free Recipe: Coconut Curry Crockpot Chicken

    melaniewalessustainableliving

    Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.

    Serve over rice with a side of steamed vegetables for a complete meal.

    You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!

    One quick tip for those of you wanting to shred body fat: Eat more soup!  The volume goes a long way to keep hunger at bay.  

    Serves 6

    Per serving

    235 calories

    24.7g protein

    6g carbohydrate

    11.5g fat

    INGREDIENTS YOU’LL NEED

    • 672g frozen boneless skinless chicken breast (about 3 large breasts) 
    • 406ml coconut milk (1 can) 
    • 200g sliced onion 
    • 2 tbsp curry powder 
    • 1 1/2 tsp garlic powder 
    • 2 tsp ground pink Himalayan salt 

    DIRECTIONS

    Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.

    Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.  

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving