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Easy Meal Plans for Busy Families

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The MiBody Real Food Challenge

The MiBody Real Food Challenge

**January 4-February 1, 2019!**

This January I’m partnering with MiBody Health and Fitness to bring you the MiBody Real Food Challenge!

If you struggle with meal planning and what to eat on a daily basis we can help!

Our goal with this challenge is to empower you to make decisions that will benefit your health so you wake up feeling great every day. There will always be bumps in the road, but if you build a solid foundation for eating real food and moving your body, you will be able to jump back quicker each time you hit one of those life bumps.

Eating food should not be hard. Food marketing companies have made it confusing for us to eat well on a regular basis. We want you to get back to basics so you can eat real food and feel great.

You can read about my story here, but I was once like many people who didn’t know what to eat. I was a typical ’80s kid and grew up eating lots of junk food. I never felt comfortable in my body. I felt gross, overweight and just plain ‘ol blah.

But when I moved away to go to university, I received the best gift ever: a kitchen in my residence.

I began to make my own food and realized quickly that whole food was the way to go.

Guess what? Instead of gaining the ‘FROSH 15’ I lost 20 pounds in those first three months of school. That wasn’t from dieting.

I don’t do diets and neither should you.

I also found that being more consistent with moving my body was key to keeping those knots and kinks away. That’s why I’m so excited to be partnering with MiBody Health and Fitness for this round of the Real Food Challenge.

Yes I know you’re busy. You have work, kid’s activities. LIFE.

But if you make eating well a priority, the other stuff will get a little easier to handle.

How?

You’ll get more energy my friend!

Energy comes from filling our bodies with the proper nutrients it needs to be strong and live well and also from keeping that body moving!

We’ll show you how to do it.


 

The MiBody Real Food Challenge starts on January 4, 2019. Register now!

The MiBody Real Food Challenge will help you push your eating routine to the next level so you start seeing results quicker.

It isn’t a gimmick I promise!

It’s a lifestyle shift that includes eating whole, real foods and it will help you feel better, look better and have more energy.

And no we won’t just be eating salads!


Here’s what this fantastic plan includes:

    • 4 five-day meal plans that include breakfast, lunch, dinner and two snacks (We eat meat and fish in this program with vegetarian options).
    • A full shopping list and recipes. The hardest part is figuring out what to eat so we’ve got you covered (We left a bit of wiggle room on the weekends which is why this plan is 5 days and not 7).
    • A full prep plan for each week so you know when to make all this great food and so you’re not stuck making it all after work.
    • 1 movement series video a week via Facebook featuring MiBody owner Emma Tunley to help you get moving!
    • An online cooking class featuring Emma and Stephanie!
    • Access to a private Facebook group where I’ll offer education, tips, answer questions, keep you motivated throughout the duration of the program.

BONUSES:

Just for signing up you’ll get some amazing bonuses!

    • A Sweets and Treats Recipe Booklet.
    • A How-To Guide on how to clean out your kitchen to get ready for the challenge. 
    • A free bonus meal plan and prep guide which will be sent at the end of the last challenge week.

Register now!

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Follow me on Instagram • @lealoulemonade

So many people say that groceries are expensive. ⁠
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Ok yes, right now they're a bit over the top. ⁠
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But many times the expense can come from not using up what you have in the cupboards and fridge.⁠
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My tip today is to use up the food you have *before* you make a brand new list for the week.⁠
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Go through your fridge - what do you need to eat up? ⁠
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The sub-tip to this is that you don't have to have a recipe for everything. Many foods might seem random, but they go well together on the plate.⁠
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Are there a bunch of random veggies you can roast together to eat with a protein or put into a salad or soup?⁠
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Do you have cans of beans or salmon in the cupboard you could eat up? ⁠
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Always check what you have and then make a list and head to the store to buy food to fill in the gaps.⁠
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If you really need help DM me to see how we can work together.
Meal prepping can be fun I promise! Especially whe Meal prepping can be fun I promise! Especially when you’re prepping fun and delicious food.

1. Oats don’t have to be boring! Use whole oats and top them with prepped seasonal fruits. Figs are AMAZING on oats, btw! 

2. Hearty greens like romaine lettuce and kale can be prepped into a salad that will last about 3 days in the fridge. Only add tomatoes if they’re whole so they don’t get mushy. Homemade salad dressing is your friend! Make a big batch and it will last at least 2 weeks in the fridge.

3. Yogurt parfaits are delish, can be made in advance, and taste amazing with regular greek yogurt or coconut yogurt. Raspberries at the bottom turn into scrumptious jam as it sits overnight and nuts and seeds add a necessary crunch! They’ll last about 3-4 days in the fridge.

4. If you’re feeling peckish prepping a hearty snack will help you get to the next meal without a crash. Pumpkin bites with sesame are delish and satisfying! They’ll last about 4 days in the fridge or you can freeze them for a month.

5. Lastly veggies and dip! Prepping veggies to snack on with a hearty dip will help to keep you satisfied all day. Prep once, and eat all week!

If you’re looking for meal plan and prep help I’m accepting new clients at One Heath Services. We’ll work together to set up a plan that’s just for you so every week can be a breeze when it comes to meals. DM me for more info.
***EDIT: These are RAMPS! Oops. But you can still ***EDIT: These are RAMPS! Oops. But you can still read about all the benefits of garlic and green garlic below. Also, you can use ramps in the recipe I gave you!***

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This week I got my first batch of green garlic in the veggie box!⁠
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Green garlic, or spring garlic, is a younger version of the garlic we know well and use in our cooking. It’s milder and can be used in many recipes. You can eat the white and green parts.⁠
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It has a white base like a green onion although it’s a bit bigger and its green stems are more flat than rounded. ⁠
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The younger version of this garlic has the same amazing health benefits as its older version making it an excellent addition to your recipes.⁠
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Not to mention it’s local and can basically be grown anywhere which is fantastic news for our environment.⁠
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Health Benefits of Garlic:⁠
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⚡️Helps to reduce cardiovascular disease and high blood pressure⁠
Garlic’s sulfur-containing compounds can be beneficial to the upper digestive tract.⁠
⚡️We need to eat garlic in our meals at least 2-3 times a week in order to see these health benefits.⁠
⚡️Use it raw and cooked. Raw garlic retains its health benefits more so than when it is cooked.⁠
⚡️Dried garlic doesn’t have the same effect as raw or cooked. Tastes good though!⁠
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⚡️A Quick Recipe: Quinoa (or rice or millet) with Green Garlic⚡️⁠
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Slice the ends off of the green garlic and thinly slice the entire vegetable including the green parts.⁠
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Put a tablespoon of olive oil into a pan and sauté the green garlic for 1-2 minutes. Add quinoa (about 1-2 cups) and stir. Add a bit of salt and pepper and voila! You have a flavourful side dish. ⁠
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#recipe #springrecipes #simplerecipes
My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
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xo⁠
Steph⁠
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#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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