Meal-Prep-Roasted Veggies + Sweet Potatoes

good morning!

so before I tell you about my meal prep suggestions..I need to tell you what I did last night..

got fro yo DUH. I’m going to try reallllly hard to limit my fro yo consumption this year (damn you yogo berry and all your flavors and topping choices)..but I’ve been craving it for the past few days and when my roommate agreed to go with me I couldn’t turn it down

i got a mix of cheesecake, chocolate, and coffee flavored fro yo and had an assortment of pb chips, white chocolate chips, mini m &m’s, and fruit. amazing.

*****

now onto meal prep..I know that life as a college student, full time employee, etc gets extremely busy and I think one of the key’s to keeping a healthy diet is taking one day out of the week to do some meal-prep

two of my favorite healthy foods to prep for the week are a batch of roasted veggies and a batch of roasted sweet potatoes

yesterday after my grocery shopping trip I made a batch of each

for the veggies I did 3 zucchini and 1 red onion chopped up and tossed in 1 tbsp olive oil, 1 tsp salt, 1 tsp pepper, and 1 tsp red pepper flake (optional but recommended!)

roasted at 375 degrees F for 35-40 minutes (stirred every 15 minutes or so) until slightly browned

Now you just have to resist eating the whole batch in one sitting

Here are some of the ways I love to incorporate the roasted veggies I make

  • cooking up some grains (pasta, quinoa, cous cous, brown rice) and mixing in roasted veggies with some marinara sauce and goat cheese 
  • eating alongside protein of choice (grilled chicken, salmon, shrimp..also great to prep-ahead on the weekends!)
  • eating with 2 eggs over easy and  roasted sweet potatoes (see below)..this has become my new favorite meal!
  •  as a salad topping

So versatile and so healthy! veggies can be annoying to prep on a daily basis so prepping them in advance is so important to make sure you are still eating healthy on a busy schedule!

now onto the roasted sweet potatoes

4 sweet potatoes (peeled and chopped) and tossed with 1 1/2 tbsp olive oil, 1 tbsp salt, 1 tbsp pepper, 1 tbsp red pepper flake..roasted at 425 degrees F for 35-40 minutes..stirring every 15 minutes until brown around the egdges

(other delicious spices to add: a pinch of cinnamon, chili powder, cumin, paprika..if your feeling fancy!)

Great ways to eat the taters during the week!

  • alongside eggs and roasted veggies! (my dinner last night! see below)
  • on top of salads
  • mixed with 1/2 cup cottage cheese and some hot sauce
  • alongside protein of choice (chicken, fish, steak, turkey burgers) with some barbecue sauce
  • incorporated into mexican sweet potato bowls ..my dinner tonight! (so I prepped ahead..see what i did there? 🙂 )

dinner last night=my favorite meal ever

1 cup roasted sweet potatoes, 1 cup roasted veggies, 2 eggs cooked over easy (drippy yolk is da BOMB), 1 oz goat cheese (or maybe a littttle more..) and sriracha hot sauce

I recommend adding avocado on top of but I was feeling lazy last night..I know cutting into an avocado takes SO much effort…

***

so to all you college students out there who say they don’t have time to cook..if you take 1 HOUR out of your Sunday to prep these 2 recipes you will not be sorry!

and speaking of college..today is my first day of classes! i have marketing class at 12:30pm and Jazz Dance at 2:00pm

yup Jazz Dance counts as a 3 credit class..boo yah!

wish me luck on my first day of class!

<3Chelcie

Question for ya!: Do you do any kind of meal prep on the weekends?


WIAW-Summer Staples

good morning!

happy WIAW!

first off..how is it already August?! is it just me or did the month of July FLY by?

this month’s WIAW theme is all about summer staples which for me means lots of fresh produce, big salads, cold smoothies, and grilled food!

summer is my favorite season because of the food! there is nothing better than a tomato from my grandparents garden, or a large ice cream cone in the summer heat

Breakfast

pre-work out yesterday morning was a banana and ice coffee

it’s really sad how i literally can’t function without coffee in the morning

after an hour weights mixed with high intensity cardio at my gym it was breakfast time!

a loaded egg white no-so omelet since it all broke apart in the pan

in the mix

  • sauteed mushrooms
  • leftover roasted sweet potatoes
  • pesto (LOVE pesto in the summertime)
  • american cheese (yes i’m weird and LOVE american cheese with my eggs)..goat cheese is still number one though don’t get it twisted

SO good

eaten alongside a bowl of fresh berries

my mom jokes that when i go away to school she saves so much money on groceries because she isan’t buying as many berries! I have always been known as the berry queen i can down them like there’s no tomorrow

Lunch

even though I like salads all year round, summer salad combos are always the best

especially my salad for lunch yesterday!

 

this was AMAZING:

in the mix

  • grilled chicken
  • avocado
  • mixed greens
  • blueberries
  • strawberries
  • the juiciest peach EVER
  • goat cheese
  • balsamic vinagrette 
  • a few pistachio nuts

i could eat this for lunch EVERY SINGLE DAY.

 

another amazing salad combo I had recently was my dinner the other night before work

in the mix

  • mixed greens
  • tomatoes
  • cucumber
  • leftover corn
  • roasted sweet potatoes
  • pesto green beans
  • goat cheese
  • chicken
  • scallions
  • a piece of crumbled bacon

lets get a close up pic shall we?

SO FREAKING GOOD AHHHH.

great salad combos are da bomb

****

Snack

the other day at the store I bought laughing cow veggie cream cheese and tested it out today on a rice cake for snack

 

i really liked it! paired with some cherries it was a great little snack!

Dinner

part one of dinner was a protein smoothie on my way to work last night

i came downstairs and realized there were no bananas left..no bananas for my smoothie?! it was devastating.

so i settled for some blueberries instead..but it was NOT the same

  • 1/2 cup blueberries
  • 1 cup almond milk
  • 1 heaping tbsp peanut butter
  • 1 scoop vanilla protein powder
  • ice
  • pinch of cinnamon

drank in my tumbler on the way to work

part 2 of dinner was a cliff bar eaten at work

Nighttime Snack

I was reallllly hungry when I go home from work around 11 so I made myself a hefty bowl of cereal. just trader joes oatmeal flakes with blueberries, raspberries, banana and almond milk

***

ps.

GO TEAM USA FOR WINNING COLD IN TEAM ALL AROUND

i’m obsessed.

i hope everyone has a great day!

<3Chelcie

Question for ya!: What are some of your favorite meals to eat in the summer?


Classic Family Dinner

hi!

i was about to say good morning and then realized its 12pm..in fact on yesterday’s post I said good morning and it was around 4pm when i posted it..uhhh whoops

yesterday morning for breakfast I enjoyed a batch of OIAJ

for some reason it took me an unusually long time to finish this jar..i think i’ve had it since the beginning of the summer..woah baby!

these were overnight oats in a jar!

mmm

in the mix

  • 1/2 banana
  • 1/3 cup oats
  • 1/3 cup almond milk
  • 1/2 tbsp chia seeds
  • a spoonful of plain greek yogurt
  • 1 drop stevia
  • pinch of cinnamon

when  making oats in a jar you should always have at LEAST a tablespoon of nut butter left at the bottom of the jar..thats what makes them so delicious 🙂

****

whenever we get to the chance to eat dinner as a family at home we have to make sure its a meal to please all of our palates

my brother and my dad are more meat and potatoes kind of people

and my mom and I would rather load up on chicken or fish and lots of veggies

so combining the both are go to Sunday dinner is normally roasted chicken, roasted potatoes (a combination of golden potatoes and sweet potatoes), green beans, corn, and some kind of salad 

last night my mom set the table so it looked all purrrty

 

with olympic inspired napkins

and dinner was served!

 

roast chicken breast, fresh sauteed corn off the cob, roasted sweet potatoes, and green beans with homemade pesto

YUM.

with some fresh sliced tomatoes, avocado, and cucumber alongside

 

sprinkled with goat cheese because i’m not the only one in my family who is obsessed

we always argue over who picks the most goat cheese out of the salad..my dad normally accuses me..he’s definitely not right though..

***

such a delicious meal followed by some chocolate chips and a little bit of ice cream

my family has never been big on desserts, except we all love our ice cream (well except for my mom cause she’s a weirdo..jk mom love you)

i spent 5 hours on the couch watching olympics

i was SO happy for the pair of olympic U.S. divers that won the silver medal their first time competing in the olympics!

i was also so sad for Jordyn Wieber! i think the rules are stupid and that they should have the top 25 scoring gymnasts compete in the all-around competition not just take the top 2 from each country

well that was my olympic rant..time to go make some lunch!

i hope everyone has a great day!

<3Chelcie

Question for ya!: What is your family’s favorite meal to make?

my family loves the meal above but also my moms homemade meat sauce is another favorite!