Personal Health Intiative Training

Sunday Prep and New Recipe

The last thing that I wanted to do today was my weekly meal prep. I was  a little tired from the Zumba-thon on Saturday. (Two hours of non-stop Zumba!) It was a lot of fun. After the Zumba-thon, I went home for a couple of hours and we later headed to the football game. I was out all day on Saturday. This morning, I got up early and went to the gym and went grocery shopping afterwards. Wally world is one interesting place. I absolutely hate Wal-mart sometimes. I called myself being smart and beating the crowd but when I got there, just as many people were shopping as if I had waited to go later on in the day! Going to Wal-mart is like preparing to go to the battle field. You have to get your mind right to deal with some of those folks. Children crying, grocery carts in the middle of the aisle, cashiers who act like you are the last person they want to see on a Sunday morning, and you have to be ready to walk a mile to get to the door because the parking lot is so full. To prepare for the battle, I ate breakfast and drank a cup of coffee. I never go to the store hungry, especially after working out. If I do, I end up buying the whole store. One thing I do like about Wal-mart is the variety in the types of fresh food they have. 

I have a new project for myself; I create at least one new clean meal every Sunday. So I am constantly trying new foods. This will keep me from being bored and also allows me to educate myself on different foods.

The Sunday meal for this week is braised beef stew. (I got the recipe from this month’s issue of Clean Eating Magazine). Perfect for the cooler weather we are having. Let me say that this meal does take a long time to cook so if you make it, set aside 2-3 hours to be home. The prep time is only about 20 minutes but the stew has to cook for 2 hours on low heat. To make it you need, LEAN beef stew meat, carrots, turnips, turnip greens, garlic cloves, rosemary, LOW SODIUM beef broth, pepper, olive oil and sea salt. (recipe coming later….I’m pooped and have barely enough energy to write this post).         

I also made egg muffins to eat for my breakfast this week. (This idea is taken from Oxygen Magazine.) I used 16 ounces of egg whites and four whole eggs. The veggies are optional and you can use any kind you want. You can also add in ground meat. First, I mixed the eggs together in a large bowl. I then chopped up a carrot, shredded some spinach and mixed them together with garlic cloves. I took a 12 muffin tin and sprayed with olive oil while pre-heating the oven to 375 degrees.

Step 1: Place veggies in muffin tins.    







Step 2: Add egg whites into the tins which should fill them up.         







Step 3: Bake for 30 minutes until the tops of the muffins are a little brown. You want to make sure they are done and not runny.


These are portable and can be used for breakfast, snack or lunch. 






I have a pretty long day ahead of me tomorrow so I made sure to have my cooler ready so that I can grab it and go without wasting time. It’s only 8:00 but I will be winding down for bed in about an hour. In the morning I will hit the gym and head to work. I won’t have any time for prep of any sort.

“For every minute spent organizing, an hour is earned.”

Off to prepare for my week!     


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