Are Abs Really Made In The Kitchen?
My friends, clean eating is EIGHTY percent responsible for your fitness journey. EIGHTY!
Have you ever heard the term, “Abs are made in the kitchen”?
YES! That’s absolutely true. You can work them out all day long.
You can have days devoted to abdominal training in the gym.
However, you will NEVER out train a bad diet.
Trust me, I’ve tried!! You need great recipes to compliment those abs muscles.
Now if you’re someone who: eats two high calories meals, works twelve hour shifts in an active role AND workouts onto of that, then MAYBE you have a chance. As for the majority of us, that’s not quite the case. We need yummy recipes and also knowing how and where to start.
Lucky For Us…
Eating clean, healthy meals does not have to be hard.
It doesn’t have to taste “unhealthy”.
And it doesn’t even have to restrict you from living a balanced lifestyle.
I don’t know who even came up with that logic in the first place!
Sure, some people can eat bland baked chicken, unseasoned broccoli and brown rice day in and day out. Never getting sick of it or needing variety.
However, that’s not me. Why? Because I didn’t enjoy that.
If you’re eating something you actually ENJOY, you are much more likely to stick to it.
I’ve tried every fad diet you can think of (which is another topic I’ll cover soon enough).
Going through different eating styles taught me that there is no easy way out of changing your nutrition. It requires hard work and dedication.
No shortcuts or “military diet” will be sustainable for the long haul.
With that being said, pick a few meats you enjoy. Throw some flavor on those bad boys and you’re golden!
The carbohydrates and veggies are the easy part.
(We’ll cover those macronutrients in another section!)
“Secret, Secret.. I’ve Got a Secret”
(**A little Styx throwback for those of you who didn’t catch that**)
I have crafted a list of FIVE quick, easy, healthy and DELICIOUS meals for you! These have been my staples throughout my journey.
Not only are these meals what I stand by when it comes to taste, variety and nutrition..
It somehow gets better.
Every meal can be made under 10 minutes using these recipes.
YES, TEN MINUTES!!
I also threw in an extra in each category for those who might be picky eaters or want a hardier option! Thank me later XOXO!
Let’s Get To It! Recipes listed below meals!
Breakfast
Sweet Potato, Spinach and Egg (SO FREAKIN GOOD!)
Avocado and Fried Egg Toast
Snack
Almond Butter Rice Cakes
Boiled Eggs/Almonds
Lunch
Lettuce wrapped BLT
Italian Sausage w/ Marinera Tossed Zoodles
Dinner
Chicken, Pecan, Strawberry Salad w/ Vinegarette
Fajita Chicken with Rice
Dessert
PB Chocolate Yogurt
Recipes
Sweet Potato, Spinach and Egg
1 medium sweet potato
1-2 cups of spinach leaves
“eyeball” the amount of egg whites you prefer
(egg whites have fewer calories)
garlic powder, onion powder, pepper
- wrap potato in wet paper towel
- microwave for 5 minutes or until “squishy”
- sauté spinach in skillet with extra virgin olive oil or coconut oil
(when it’s shriveled up/dark green, it’s ready) - pour egg whites into skillet over spinach
- add seasonings of preference, I choose: garlic powder, onion powder and a dash of pepper
- scramble mix until eggs are cooked
- slightly seperate potato from skin
- pour egg/spinach mixture over potato
ENJOY!
Psssst, this is my favorite recipe! Such amazing flavor combinations!
Rice Cakes w/ Almond Butter
Full size round rice cakes (Quaker or Kroger are both good!)
Nut butter of choice (I love the fresh almond butter from the organic
aisle)
That’s literally it. So filling too!
Lettuce Wrapped BLT
Lettuce hearts
Microwave bacon (fresh is always best, but microwave is
quicker/cheaper!)
1 tomato
1 medium avocado
Add deli meat, canned chicken or tuna for extra protein!
- Wash and lay out 1-2 lettuce hearts
- If using added protein sources, use these as next layer
*canned chicken- add Mrs. Dash Onion and Herb
*tuna- add Tessa Mae’s Ranch or light mayo - Place crispy bacon onto of protein of choice
- Slice tomato and avocado and add ontop
- Wrap the second lettuce heart from the top if it’s too bulky
Italian Sausage with Marinara Tossed Zoodles
Pre-made zucchini noodles (in refrigerated vegetable section)
Italian sausage
Organic Marinara (Bertolli is good!)
Salt, Oregano
- Boil a pot of water (size dependent on amount of noodles you use)
- Spray skillet with nonstick spray
- Place a saucepan on med-low heat on back burner, add sauce
- Add Italian sausage in skillet, cook until done
- Place zoodles into boiling water for 45 sec, stir at 20 sec
- Drain noodles into strainer
- LIGHTLY salt to taste while in strainer, shake to mix around
- Add noodles to dinner bowl, top with marinara and sausage! Add
oregano if more flavoring is desired
Chicken, Pecan, Strawberry Salad w/ Vinegarette
Pre-packaged iceberg lettuce (I add spinach leaves to mine for variety)
Pre-cooked frozen Tyson grilled chicken strips
Chopped or small pecans
Strawberries (add any berries or mandarine oranges if desired)
Raspberry vinegarette dressing
(Marie’s is really good, Bolthouse has great dressings as well)
Mix as desired. The only prep work is the Tyson chicken strips. You can
add a crisp to these by making them in the skillet. If you’re not picky,
heat up in the microwave per packaging instructions (this is what I do
for work lunches, etc.
Fajita Chicken with Rice
Precut bell peppers (in fresh refrigerated section)
Precut onion pieces
Pre cooked frozen Tyson Southwest chicken strips
Fajita seasoning mix
Uncle Bens 90 sec white or brown rice (I use white)
- Saute peppers and onions in EVOO
- Add a small amount of fajita seasoning mix
- Toss in the frozen chicken strips (cook per packaging instructions)
- Microwave rice for 90 seconds
- Grab a dinner bowl, add rice and top with chicken and veggie mixture
Tru Fru
Frozen fruit section! Frozen cherries or raspberries covered
in white and dark chocolate
Peanut Butter Chocolate Yogurt
Plain vanilla yogurt
PBfit powder (powdered peanut butter)
Dark chocolate (>75% cacao)
- Mix PBfit into yogurt (it’s too thick if you add too much powder, so start lightly)
- Break apart chocolate bar into pieces or use dark chocolate chips
Walah! Healthy dessert!
Comment your thoughts!