A Week Of Healthy Meal

I have been watching what we eat here around the house especially my husband and I.  I have been doing meal prep for awhile and it’s been working pretty well. Before I go any further on why I am strict on eating healthy. It’s because I almost loss my husband few years ago due to his asthma. Since  that attack or should I say episode the doctor told us we need to watch his cholesterol and so on.  I don’t fry anything when I’m cooking, I use oil but just about 1 table spoon and it has to be olive oil.

Lately I have been working out at home, and part of my work out is to watch what I eat as well. So preparing our meal every Sunday definitely a must, just to avoid going to any drive thru or eating unhealthy food.  I’ve worked out everyday for 10 minutes on my abs, I also been doing squat and push-up for almost 3 weeks now.  The progress is amazing and I must say I pretty proud of myself.

My husband and daughter really enjoy the meal I prepare each week.  I sometimes cook different meal for me and my husband since our daughter like something else such as chicken legs.  This A Week of Healthy Meal is awesome, it’s healthy for you and definitely filling.

Let’s get started on our meal preparation.

The first meal I prepared is the baked chicken legs, I included some vegetables since our daughter loves eating them. This meal is pretty easy to make, and definitely give you a lot of time to prep the other meal.  You can seasoned the legs with any spice you prefer to use.

Ingredients for this meal are the following:

  1. Chicken Legs,
  2. Green Beans
  3. Carrots
  4. Onions
  5. Salt & Pepper
  6. 1 tbps. olive oil
  7. 1 sachet of taco seasoning

Procedure:

  1. Pre-Heat the oven into 400 deg.
  2. Arranged the chicken leg on the baking pan, followed with your vegetables and onions.
  3. Drizzle the olive oil, then sprinkle the salt and pepper.  Mix well.
  4. Sprinkle the taco seasoning and mix well.
  5. Baked for 30 minutes or until the chicken is done.
  6. Serve with rice or just eat with the vegetables.

The second meal I prepared is the Egg Breakfast muffins. So easy to make and delicious, definitely help you start your morning  On this recipe I pretty much just put what I want on my egg muffins.  You can customized however you want it to taste.

Ingredients:

  1. 11 Eggs – I used 5 with the yolk and 6 with just egg white.
  2. ½ of onion chopped ( you can also use small onion)
  3. 1 cup of tomatoes chopped
  4. 1 cup of broccoli
  5. Salt & Pepper to taste

Procedures:

  1. Pre-heat your oven to 350 degree.
  2. In a big bowl add 5 eggs and then add the other 6 eggs without the egg yolk.
  3. Add the salt and pepper to taste.
  4. Spray the muffin pans with non stick olive oil.
  5. Start layering your ingredients.  I started mine with broccoli, then onions, and tomatoes.  However you can pretty layer your muffin how you want it to look.
  6. After layering all the ingredients, add the egg mixtures to it’s muffin.
  7. Baked for 15 minutes until the egg is cooked.

Our next meal is baked chicken breast with vegetables of our choice.  One chicken breast is two meal, so for two chicken breast I made about 6 meals.

Ingredients:

  1. 3 chicken breast with or without skin
  2. 1 big onions sliced
  3. 1 red bell pepper slice
  4. 1 yellow bell pepper slice
  5. 1½ cup spaghetti sauce
  6. 1 sachet of taco seasoning
  7. 2 tablespoon of olive oil
  8. salt & pepper

Procedures:

  1. Preheat your oven to 400 deg.
  2. Spray the bottom of your pan, and start adding your vegetables like I did on the picture above.
  3. Once finished adding your vegetables and chicken. Drizzle it with olive oil, and salt & pepper.
  4. Mix it well to insure that we have salt & olive oil on everything.
  5. Now sprinkle the taco seasoning on your chicken breast only.  Make sure that you rub it good on the chicken.
  6. Then pour the spaghetti sauce on the top of each chicken.
  7. Put it in the oven and baked for 20 minutes or until your chicken it done.

Serve this with brown rice or white rice.  I used cauliflower as my substitute on rice, I’ll post a recipe on that later.

The last meal I made is the taco salad, using a ground turkey, mix with vegetables and black beans.  I didn’t know how good taco salad really is until I made it myself.  It’s very filling and delicious.

Ingredients:

  1. 1 lbs of ground turkey (any ground meal will do)
  2. 1 sachet of taco seasoning
  3. 1 can of black beans
  4. 1 cup of chopped onions (1 small onions)
  5. salt & pepper
  6. 3 gloves of garlic diced

Procedures:

  1. Brown the ground meat in the skillet.
  2. Once it’s brown add the onions, garlic and taco seasoning, mix well.
  3. Let it simmer for about 3 minutes, then add the black bean, the salt & pepper.
  4. Let the mixture cook for about 3 minutes.
  5. Serve over the salad mixtures of your choice.

Preparing our meal this way definitely helped our weeks goes smoothly.  This last s for a week, with few left overs on some of the meal.  The salad we ate them at night because it’s not heavy. I stored everything in the fridge, and when we are ready to eat we just heat it up in our oven or microwave.

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10 thoughts on “A Week Of Healthy Meal

  1. I found this so incredibly helpful! I have been trying to eat better recently, and this post makes it seem possible and easy. Thank you!

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