Winter Challenge
Winter Challenge Twenty Minute Meal Prep Ideas
© Healthy Habits Happy Moms 2016 // All Rights Reserved
Fiber Veggie / Fruit Tray The veggie tray is a HHHM classic! If you only have time to prep one thing, I suggest you start with this. Simply pre-cut an assortment of vegetables and/or fruit and put it in a tray or sealable containers. You can pull out your veggie tray at snack and mealtimes as an easy side or use the pre-cut vegetables in other dishes you’re cooking. Depending on the types of vegetables or fruit you use, this will usually stay fresh for 3-5 days in the fridge. HHHM Tip: put a piece of paper towel with your vegetables to help keep them fresh.
BAS: Big Ass Salad Salads have a bad rap as a “diet food.” Salads can be delicious and nourishing if properly prepared and dressed. Salad can also stay fresh for several days if properly stored. Making one large salad (which we call a BAS!) makes it convenient to get several servings of vegetables per meal. Salad will keep for 3-4 days in the fridge. HHHM Tip: put a piece of paper towel into your salad container to help keep it fresh. Change it out when it becomes damp. Salads can literally be any combination. Here is one to try. Chop finely: 1 bag (350g) of mixed lettuce 1 tomato 1 cucumber 1 red bell pepper 1 red onion 2 stalks of celery 4 carrots (grated) handful of basil leaves Mix vegetables together and store in a sealed container. On the day of serve as a side or add protein, a carb, and dressing for a complete meal.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Protein Hard Boiled Eggs Having cooked eggs in the fridge is a great way to add protein and fat to any meal. The “perfect” hard boiled egg can be achieved by placing eggs in a single layer in a pot with cold water. Bring the water to a rolling boil and then remove the pot from the heat. Let stand for 10-12 minutes. Drain the water and cool the eggs by running cold water over them. You can peel and store hard boiled eggs in a sealed container. Alternatively you can leave them in their shell and store in the original carton in the fridge (just be sure to remember which ones are hard boiled!). Use as snacks or in powerbowls, on sandwiches, in wraps, etc. Hard boiled eggs keep in the fridge for up to 7 days.
Shredded Rotisserie Chicken Buying a rotisserie chicken is an awesome strategy to save time and increase your lean protein intake. Rotisserie chickens are available in most supermarkets for around $5-10 dollars. The day you buy it remove the meat from the bone and shred it. Store in an airtight container and use in lunches and dinners throughout the week: a protein for your salad, sandwich, wrap, stir-fry, etc. This lasts 3-4 days in the fridge.
Ground Chicken/Turkey/Beef Cooking ground meat is fast and versatile. Any ground meat is fine, but try to choose leaner when possible. Meat can be stored in a sealed container in the fridge and used on salads, in wraps, in soups, made into tacos, or added to pasta sauces. Cooked ground meat lasts in the fridge up to 4 days. It can also be frozen into portions.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Carbs Quinoa This is self explanatory! Having a grain (whether it be rice, quinoa, pasta, etc.) on hand will help you with adding a quick complex carbohydrate to any meal. Follow instructions on the package. Store in a sealed container and use as a base for a quinoa salad, take a scoop to add to your BAS, or serve as a side at dinner. Quinoa keeps in the fridge for up to 5 days. It can also be frozen into smaller portions.
Hashbrowns Having potatoes (or any other root vegetables on hand) makes for an easy side to breakfast, lunch or dinner. You can buy frozen hashbrowns from the supermarket or you can make them from scratch in under twenty minutes. Peel four medium potatoes and then grate into a bowl. Rinse the grated potatoe thouroughly in cold water to remove any excess starch. Fry in an oiled non-stick pan until potatoes have browned, about ten minutes. Hashbrowns keep in the fridge for up to 4 days. They can also be frozen.
Pre-Made Smoothies Yes, smoothies are easy but on hectic mornings I still don’t want to drag out my blender, all of the ingredients, make a ruckus, and clean up. Enter the pre-prepped smoothie. There’s a few ways to do this: 1. Pre-portion all of your smoothie/protein shake ingredients into baggies and freeze. Wake up, dump ingredients into the blender, add your choice of liquid, blend, and voila! This works well if you are adding multiple ingredients. You can bag the fruit and greens individually and throw them in the freezer until needed.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
2. Blend and freeze your smoothies in ice cube trays or muffin tins! After they’re frozen pop them out and put them into a container. When you’re ready to make a smoothie grab a couple of the ‘smoothie-sicles’ from the freezer. You can throw them into the blender or you can thaw them in a cup and stir or shake. 3. The holy grail of pre-made smoothies: the fully pre prepped smoothie! Blend your (multiple!) smoothies/shakes, pour into freezer safe cups/tumblers with room to expand. Place in your freezer. About 12-24 hours before you want to drink your smoothie throw it in the fridge and it’s ready when you are! Every time you grab one out the fridge, replace it with one from the freezer!
Pumpkin Pie Protein Shake Combine: ½ cup cottage cheese ½ cup pure pumpkin 2 scoops vanilla protein powder 1 tsp pumpkin pie spice 2 cups ice 2 cups water Blend. Pour into two 2-cup storage cups and freeze. Alternatively you can use ice cube trays to freeze your smoothie mix in. Double or triple if you want additional shakes on hand. The day of drinking thaw, shake/stir and serve.
Peanut Butter Cup Protein Shake Combine: ½ cup plain Greek yogurt 2 Tbsp peanut butter or PB2 powder 2 scoops chocolate protein powder 1 tsp vanilla extract 2 cups ice 2 cups milk Blend. Pour into two 2-cup storage cups and freeze. Alternatively you can use ice cube trays to freeze your smoothie mix in. Double or triple if you want additional shakes on hand. The day of drinking thaw, shake/stir and serve.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Breakfast Annie’s Protein Oats In a large bowl combine: 2 cups of oats 4 cups of water 2 T of sweetener of choice Microwave 8 minutes. Slowly add 1 carton (2 cups) of egg whites to the bowl, stirring to blend. It will end up a creamy consistency. Portion out 1 ½ cups of oatmeal into four containers. Store in the fridge. The oatmeal can be warmed in the microwave or eaten cold. On the day of, add toppings. Our favourite toppings: ● Banana + Peanut butter: Slice banana + 2T of melted peanut butter ● Blueberries + cream: Frozen or fresh blueberries + ½ cup of plain Greek yogurt ● Apples + cinnamon: Grate 1 apple + ½ cup of Greek yogurt + sprinkle of cinnamon Keeps in the fridge for 5-7 days
Breakfast Boxes In one or more containers add: 1-2 hard boiled eggs 1 serving of fruit (IE grapes or an apple) 1 serving of vegetable (IE raw carrots or cucumber) 1 english muffin (with peanut, almond or pumpkin butter) 1 individual Greek yogurt Stores well in the fridge for 4-5 days. These containers are perfect for breakfast boxes.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Crock Pot Freezer Bags Pot Roast Ingredients ½ lb of baby carrots ½ lb baby potatoes, quartered ½ lb green beans, fresh or frozen 1 packet of onion soup mix 2-pound boneless beef chuck roast 1 cup water (not needed until day of cooking) Place all ingredients (except water) in a large freezer bag. Remove as much air as possible and lay flat in the freezer. To cook, thaw overnight in the fridge. In the morning dump the bag into a slow cooker with water and cook on low for 6-8 hours (until beef shreds with a fork).
Hamburger Soup Ingredients 1/2 of 16oz bag of frozen yellow corn (about 1 and 2/3 cups) 16oz bag of frozen peas and carrots 15 oz can of green beans, drained 15oz can of diced tomatoes, undrained 1 packet of onion soup mix 1 pound lean ground beef 3 cups water (not needed until day of cooking) Place all ingredients (except water) in a large freezer bag. Remove as much air as possible and lay flat in the freezer. To cook, thaw overnight in the fridge. In the morning dump the bag into a slow cooker with water and cook on low for 6-8 hours adding water if necessary. Break apart beef and stir.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
We Want to Get to Know You! Lauren is a habit based weight loss and nutrition coach as well as a Restorative Exercise Specialist in training. Her approach is simple and evidence-based and she can’t wait to show you how to ditch extreme diets and find out what works for YOUR life. She is the lucky Mom of one extraordinary little girl.
Jen is a personal trainer who specializes in working with pre & postnatal women. She loves helping women stay strong and healthy during pregnancy and recover safely from childbirth, while minimizing pain and injuries, like diastasis recti and pelvic floor issues. She has three little boys who keep her very busy!
Annie is a competitive powerlifter and strength coach, certified in kettle-bell and suspension training, as well as olympic weight-lifting. Annie is passionate about helping women reach their strength and conditioning goals. She is the Mom of two active and athletic children as well as a newborn!
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Join us on Facebook: facebook.com/Health yHabitsHappyMoms/ Visit Us on our website: healthyhabitshappymo ms.com
© Healthy Habits Happy Moms 2016 // All Rights Reserved
Fiber Veggie / Fruit Tray The veggie tray is a HHHM classic! If you only have time to prep one thing, I suggest you start with this. Simply pre-cut an assortment of vegetables and/or fruit and put it in a tray or sealable containers. You can pull out your veggie tray at snack and mealtimes as an easy side or use the pre-cut vegetables in other dishes you’re cooking. Depending on the types of vegetables or fruit you use, this will usually stay fresh for 3-5 days in the fridge. HHHM Tip: put a piece of paper towel with your vegetables to help keep them fresh.
BAS: Big Ass Salad Salads have a bad rap as a “diet food.” Salads can be delicious and nourishing if properly prepared and dressed. Salad can also stay fresh for several days if properly stored. Making one large salad (which we call a BAS!) makes it convenient to get several servings of vegetables per meal. Salad will keep for 3-4 days in the fridge. HHHM Tip: put a piece of paper towel into your salad container to help keep it fresh. Change it out when it becomes damp. Salads can literally be any combination. Here is one to try. Chop finely: 1 bag (350g) of mixed lettuce 1 tomato 1 cucumber 1 red bell pepper 1 red onion 2 stalks of celery 4 carrots (grated) handful of basil leaves Mix vegetables together and store in a sealed container. On the day of serve as a side or add protein, a carb, and dressing for a complete meal.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Protein Hard Boiled Eggs Having cooked eggs in the fridge is a great way to add protein and fat to any meal. The “perfect” hard boiled egg can be achieved by placing eggs in a single layer in a pot with cold water. Bring the water to a rolling boil and then remove the pot from the heat. Let stand for 10-12 minutes. Drain the water and cool the eggs by running cold water over them. You can peel and store hard boiled eggs in a sealed container. Alternatively you can leave them in their shell and store in the original carton in the fridge (just be sure to remember which ones are hard boiled!). Use as snacks or in powerbowls, on sandwiches, in wraps, etc. Hard boiled eggs keep in the fridge for up to 7 days.
Shredded Rotisserie Chicken Buying a rotisserie chicken is an awesome strategy to save time and increase your lean protein intake. Rotisserie chickens are available in most supermarkets for around $5-10 dollars. The day you buy it remove the meat from the bone and shred it. Store in an airtight container and use in lunches and dinners throughout the week: a protein for your salad, sandwich, wrap, stir-fry, etc. This lasts 3-4 days in the fridge.
Ground Chicken/Turkey/Beef Cooking ground meat is fast and versatile. Any ground meat is fine, but try to choose leaner when possible. Meat can be stored in a sealed container in the fridge and used on salads, in wraps, in soups, made into tacos, or added to pasta sauces. Cooked ground meat lasts in the fridge up to 4 days. It can also be frozen into portions.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Carbs Quinoa This is self explanatory! Having a grain (whether it be rice, quinoa, pasta, etc.) on hand will help you with adding a quick complex carbohydrate to any meal. Follow instructions on the package. Store in a sealed container and use as a base for a quinoa salad, take a scoop to add to your BAS, or serve as a side at dinner. Quinoa keeps in the fridge for up to 5 days. It can also be frozen into smaller portions.
Hashbrowns Having potatoes (or any other root vegetables on hand) makes for an easy side to breakfast, lunch or dinner. You can buy frozen hashbrowns from the supermarket or you can make them from scratch in under twenty minutes. Peel four medium potatoes and then grate into a bowl. Rinse the grated potatoe thouroughly in cold water to remove any excess starch. Fry in an oiled non-stick pan until potatoes have browned, about ten minutes. Hashbrowns keep in the fridge for up to 4 days. They can also be frozen.
Pre-Made Smoothies Yes, smoothies are easy but on hectic mornings I still don’t want to drag out my blender, all of the ingredients, make a ruckus, and clean up. Enter the pre-prepped smoothie. There’s a few ways to do this: 1. Pre-portion all of your smoothie/protein shake ingredients into baggies and freeze. Wake up, dump ingredients into the blender, add your choice of liquid, blend, and voila! This works well if you are adding multiple ingredients. You can bag the fruit and greens individually and throw them in the freezer until needed.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
2. Blend and freeze your smoothies in ice cube trays or muffin tins! After they’re frozen pop them out and put them into a container. When you’re ready to make a smoothie grab a couple of the ‘smoothie-sicles’ from the freezer. You can throw them into the blender or you can thaw them in a cup and stir or shake. 3. The holy grail of pre-made smoothies: the fully pre prepped smoothie! Blend your (multiple!) smoothies/shakes, pour into freezer safe cups/tumblers with room to expand. Place in your freezer. About 12-24 hours before you want to drink your smoothie throw it in the fridge and it’s ready when you are! Every time you grab one out the fridge, replace it with one from the freezer!
Pumpkin Pie Protein Shake Combine: ½ cup cottage cheese ½ cup pure pumpkin 2 scoops vanilla protein powder 1 tsp pumpkin pie spice 2 cups ice 2 cups water Blend. Pour into two 2-cup storage cups and freeze. Alternatively you can use ice cube trays to freeze your smoothie mix in. Double or triple if you want additional shakes on hand. The day of drinking thaw, shake/stir and serve.
Peanut Butter Cup Protein Shake Combine: ½ cup plain Greek yogurt 2 Tbsp peanut butter or PB2 powder 2 scoops chocolate protein powder 1 tsp vanilla extract 2 cups ice 2 cups milk Blend. Pour into two 2-cup storage cups and freeze. Alternatively you can use ice cube trays to freeze your smoothie mix in. Double or triple if you want additional shakes on hand. The day of drinking thaw, shake/stir and serve.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Breakfast Annie’s Protein Oats In a large bowl combine: 2 cups of oats 4 cups of water 2 T of sweetener of choice Microwave 8 minutes. Slowly add 1 carton (2 cups) of egg whites to the bowl, stirring to blend. It will end up a creamy consistency. Portion out 1 ½ cups of oatmeal into four containers. Store in the fridge. The oatmeal can be warmed in the microwave or eaten cold. On the day of, add toppings. Our favourite toppings: ● Banana + Peanut butter: Slice banana + 2T of melted peanut butter ● Blueberries + cream: Frozen or fresh blueberries + ½ cup of plain Greek yogurt ● Apples + cinnamon: Grate 1 apple + ½ cup of Greek yogurt + sprinkle of cinnamon Keeps in the fridge for 5-7 days
Breakfast Boxes In one or more containers add: 1-2 hard boiled eggs 1 serving of fruit (IE grapes or an apple) 1 serving of vegetable (IE raw carrots or cucumber) 1 english muffin (with peanut, almond or pumpkin butter) 1 individual Greek yogurt Stores well in the fridge for 4-5 days. These containers are perfect for breakfast boxes.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Crock Pot Freezer Bags Pot Roast Ingredients ½ lb of baby carrots ½ lb baby potatoes, quartered ½ lb green beans, fresh or frozen 1 packet of onion soup mix 2-pound boneless beef chuck roast 1 cup water (not needed until day of cooking) Place all ingredients (except water) in a large freezer bag. Remove as much air as possible and lay flat in the freezer. To cook, thaw overnight in the fridge. In the morning dump the bag into a slow cooker with water and cook on low for 6-8 hours (until beef shreds with a fork).
Hamburger Soup Ingredients 1/2 of 16oz bag of frozen yellow corn (about 1 and 2/3 cups) 16oz bag of frozen peas and carrots 15 oz can of green beans, drained 15oz can of diced tomatoes, undrained 1 packet of onion soup mix 1 pound lean ground beef 3 cups water (not needed until day of cooking) Place all ingredients (except water) in a large freezer bag. Remove as much air as possible and lay flat in the freezer. To cook, thaw overnight in the fridge. In the morning dump the bag into a slow cooker with water and cook on low for 6-8 hours adding water if necessary. Break apart beef and stir.
© Healthy Habits Happy Moms 2017 // All Rights Reserved
We Want to Get to Know You! Lauren is a habit based weight loss and nutrition coach as well as a Restorative Exercise Specialist in training. Her approach is simple and evidence-based and she can’t wait to show you how to ditch extreme diets and find out what works for YOUR life. She is the lucky Mom of one extraordinary little girl.
Jen is a personal trainer who specializes in working with pre & postnatal women. She loves helping women stay strong and healthy during pregnancy and recover safely from childbirth, while minimizing pain and injuries, like diastasis recti and pelvic floor issues. She has three little boys who keep her very busy!
Annie is a competitive powerlifter and strength coach, certified in kettle-bell and suspension training, as well as olympic weight-lifting. Annie is passionate about helping women reach their strength and conditioning goals. She is the Mom of two active and athletic children as well as a newborn!
© Healthy Habits Happy Moms 2017 // All Rights Reserved
Join us on Facebook: facebook.com/Health yHabitsHappyMoms/ Visit Us on our website: healthyhabitshappymo ms.com
