With the holiday season officially in full swing it’ll mean more get togethers and family gatherings. This makes it hard to stay on track as far as nutrition goes.
So, I have a couple tips for staying on track and navigating all those parties.
Don’t forget to enjoy yourself, take time with your family, and try not to stress out if you do overindulge!
I love making a big batch of these and then freezing the extra! They can be reheated either frozen or thawed and taste great both ways.
1# Ground lean turkey or chicken
1 tsp onion powder
1/4 tsp cumin
1/4 tsp black pepper
1/4 tsp oregano
1/4 tsp chipotle chili powder
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp dried sage
1 1/2 tsp mineral salt (or himalayan salt)
Mix all ingredients until thoroughly combined and let chill for an hour to meld flavors.
You can either fry these up in a pan or cook them in the oven. Either way, I use a 1" cookie scoop to measure the sausages out, then wet my fingers with a little water to flatten them out.
To pan fry them: heat enough oil to coat the bottom of a skillet and then cook until nicely browned on both sides.
To bake them: preheat oven to 450 degrees, lay out sausages in a single layer on a cookie sheet and bake 8-10 minutes until golden brown.
If you aren't planning ahead, you are planning to fail. Especially this time of year, with school schedules, work deadlines and the holidays just around the corner.
Here's how I plan ahead and set myself up for success every week:
Pick a time during the weekend and layout your up coming week.
Here’s my week: I know Monday, Wednesday and Thursday I won't have time to cook breakfast.
Tuesday and Thursday evening I need to pack dinner with me I won't be home until later.
Friday's are pretty full, so that means lunch and dinner both need to be planned out, either eat out or have meals already prepped.
So based on my week I need to prep at least 3 breakfasts, 1 lunch, and 3 dinners, typically I make more than that just to save time later plus there's no telling what else will pop up throughout the week!
For me Sunday works best for weekly meal prep, I can get it done in just 1-2 hours.
I also order PaleoWorks each week to help.
For breakfast I have 2-3 go to’s:
I make homemade turkey sausage in bulk then freeze it so I can pull out exactly what I need each week or
I will bulk cook bacon for the week. Another protein option plus a great way to get some hidden veggies in is egg muffins with your choice of added veg!
For me personally I can eat oatmeal, so I love banana oatmeal muffins (1 ripe banana, 1 egg, ½ cup oatmeal, and cinnamon per muffin super macro friendly) or I'll go with diced and fried sweet potatoes for a better paleo choice. Overnight slow cooker steel cut oats are a very easy meal prep option, that can be done on the weekend and reheated all week too!
For lunches and dinners I have a couple options:
Typically I order several PaleoWorks prepackaged meals, then to balance them out, I'll either add a veggie or if they already have veggies, I'll add a starchy veg like white rice.
I will also order PaleoWorks bulk macros (these are a literal life saver)
PaleoWorks can be pricey so if you're on a budget this is how I use to do it:
Choose what sounds good or what's on sale meat wise and grill all of it on meal prep day.
Then choose veggies, this was where I would usually get adventurous broccolini, beets, Japanese sweet potatoes, and jicama all great choices taste wise.
I also would have staples prepped too, sweet potatoes a must (choose your method of cooking then mix it up each week), rice, carrots, green beans, always broccoli, and sometimes Brussel sprouts (these are best baked). I recommend cooking only what you need for the week.
Please note as a competitive athlete I need the extra carbs rice and oatmeal provide otherwise I'd be living on just sweet potatoes and plantains all day everyday!!!
Be smart with your food choices and make choices that are going to support your goals or contact me and we can work together!
Now my favorite part, dividing it up into my containers!
I have tried several different containers and have found sistema containers to be durable, dishwasher safe, and come in a variety of great sizes. My OCD is happy afterwards.