$35 Meal Prep – Breakfast, Lunch and Dinner For 3 Days!

November 6, 2017

Dear Readers,

Ohhhh university…. it’s the best 4 years of learning! For the most part, the best thing university teaches us, is how to save and spend money the best economical way. You see, with the more money you save on food at campus, gives you more money to waste on liquor, clothes, random splurges, and whatever item or activity there is to reduce your “school stress”. With the most of us, “average university kids”, struggling with money, food is truly an expense we can’t skip out on. Therefore, my university years taught me how to be a wise spender while being a healthy eater.

My lifestyle had undergone some dramatic changes since last year. For instance, I had become very strict with what I eat, especially when I’m in school. As a business student, I can’t help but notice how expensive eating on campus can be. The basic prices for lunch varies from ~$6.00 (Subway 6-inch sub or Tim’s) to ~$10.00 (Edo, Thai Express, La Prep or Mucho Burrito). Multiply that by 4, since I’m a full-time student with classes from Mondays to Thursdays… and count in the additional taxes you end up paying for your meal… eventually, the amount of money an average student spends on food adds up substantially. That rough estimate only accounts for lunch… I didn’t even bother adding the various expenses on dinner and snacks on campus!!!

…What about the nutrition from the food on campus – let’s not even touch on that.

So, for starters, here’s a super cheap and easy meal prep for breakfast, lunch, and dinner enough to last for 3 days!!! By cheap, I mean cheap!!! My grocery bill from today, only cost me $35.41 at Safeway!!! Which equals to $11.80 a day for breakfast, lunch and dinner!!!

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BREAKFAST:

-Greek yogurt and frozen berries

OR

-Frozen fruit smoothie with almond milk

Normally, I workout in the mornings around 6:30 am to 9:00 am. I like to have a small bite before my workout, nothing too heavy, just lite and quick. So, what I end up doing is either: making a smoothie or yogurt!

My little trick with my yogurt is simple. First, I pack it in a small container and place the frozen berries on top. Then, I take this container with me to school and I eat it right after my workout! By that time, the berries had defrosted and you’re not biting into frozen chunks of fruit! The frozen berries also keeps your yogurt chilled, so you’re not eating warm yogurt either.

LUNCH AND DINNER

Pan-fried Chicken and Turkey Meal Prep

Ingredients:

-3 chicken breasts

-3 strips of turkey meat

-broccoli

-sweet potato/yam

-frozen corn and frozen green peas (not from today’s grocery)

-virgin olive oil

-salt

-garlic & pepper seasoning

BEGIN:

Potatoes: 

1.) Preheat oven to 375 Fahrenheit

2.) Peel skin of sweet potatoes and rinse in cold water

3.) Slice into thin round pieces

4.) Place flat on a baking pan, then drizzle with olive oil

5.) Season with salt and roasted garlic & peppers

6.) Bake sweet potatoes for 35 minutes

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Broccoli: 

1.)  Rinse broccoli in cold water

2.) Steam for 15 minutes

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Corn and Beans: 

1.) Heat a drizzle of olive oil in a pot

2.) Add a cup of frozen corn into pot

3.) Then, add a cup of  frozen green peas

4.) Cook for 10 minutes in medium heat

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Chicken and Turkey: 

1.) Warm a drizzle of olive oil on a pan under medium heat

2.) Start frying chicken and turkey

3.) Season however you please – salt, steak seasoning, peppers etc.

4.) Constantly flip sides to ensure proper cooking

5.) Let it cook for 30 minutes under medium heat

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COMBINE

Once everything has been cooked, gather all of the vegetables and meat and place it  evenly in your containers. Like so:

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ANNNNND just like that, you’re already saving more and eating better! ANNND you are very, very, very welcome!

With love,

Mary Dezleigh Teodosio.

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Lettuce Wraps – Quick, Easy and Delicious

October 25, 2017

Dear Readers,

My boyfriend, Jason, is currently going through a strict “no-carbs” diet. Essentially, a “no-carbs” diet is pretty simple to follow as long as you remember to AVOID ALL BAD CARBOHYDRATES at all costs. Examples of carbohydrates are rice, bread, potatoes, pasta, and sugars. To those of you who had been following my blog since the beginning of my fitness journey, you would recall my various attempts at trying out the best diets possible for my physical health, nutrition, and daily lifestyle. Of all the crazy diets available, my two favourites in which I was consistent and strict throughout the whole diet, was my “vegan diet month” and “no to low carbs diet month“. (Originally, I started with “vegan week” but I decided to continue on). Read more about my vegan diet journey: GOING VEGAN FOR A WEEK!!! Read more about my “no to low carbs diet” journey: Healthy Lifestyle – Daily Diet

This time it’s Jason Yang’s turn! This week, I had been preparing meals (breakfast, lunch and dinner) for us, that would fall in the “no to low carbs” diet. This lettuce wrap recipe is an original recipe of mine, and I hope you all give it a try! This is an easy, quick, and incredibly healthy meal!

This recipe can be used for lunch prep for the next 3 days for 2 people!!!

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Ingredients: 

-1 onion

-6 cloves of garlic

-1 tbsp of coconut oil (melted)

-Romaine lettuce

-0.75 kg lean ground beef

-3 tomatoes (diced)

-454 g/ 16 oz. mushrooms

-400g Asian blend/mix frozen vegetables (I used the brand called Green Giant)

-5 tbsp taco seasoning

-pinch of salt

-pinch of pepper

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BEGIN:

1.) Sautée minced garlic, and chopped onions using coconut oil

2.) Add ground beef when onions start to golden

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3.) Cook for 10-15 minutes in medium heat, until the beef turns brown

4.) Add diced tomatoes

5.) Add mushrooms

6.) Add full bag of frozen Asian blend vegetables

7.) Cook in medium heat for 5 minutes

8.) Reduce heat to low, and cook for another 5 minutes

9.) As you cook, the beef’s natural oils will come out and make the dish look “soupy” and wet. We want a dryer consistency, so we MUST scoop the excess liquids out. Just like this:

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10.) To taste, season with salt and pepper

11.) Continue cooking under medium heat for another 5 minutes.

12.) Serve when meat has been thoroughly cooked. Serve separately from the Romaine lettuce. The idea is to spoon the beef into the lettuce and create a nice wrap!

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With love,

Mary Dezleigh Teodosio.

Gluten-Free Banana Bread (Using Coconut Oil & Maple Syrup)

August 12, 2017

Dear Readers,

This recipe was inspired by the ripe bananas sitting on our island countertops… just kidding! On a serious note, this recipe is my honest attempt at finding the perfect mix of healthy yet delicious banana bread. Typically, most banana breads are made with wheat flour, unsalted butter and brown sugar. In this recipe, I changed things up to be a little bit healthier and because of my step-dad’s celiac disease it also needed to be gluten-free. I used rice flour, coconut oil, and maple syrup instead of the other ingredients I previously mentioned. Meaning, this recipe is 100% gluten-free and a little bit more guilt-free than most!

FACT: glutinous rice flour DOES NOT HAVE GLUTEN. Read more: “Is glutinous rice flour gluten free?”

Ingredients:

-2 1/2 cups white glutinous rice flour

-1/2 teaspoon baking soda

-1 1/2 teaspoon baking powder

-1/2 teaspoon salt

-1/2 teaspoon cinnamon

-2 eggs, beaten

-5 ripe bananas, mashed

-1/4 cup maple syrup

-1 teaspoon vanilla extract

-1/4 cup melted coconut oil

-1/2 cup chocolate chips (OPTIONAL)

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BEGIN:

1.) Preheat oven at 350 degrees Fahrenheit

2.) Combine all dry ingredients in a large bowl. Mix together, rice flour, baking soda, baking powder, salt and cinnamon

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3.) Mash bananas

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4.) Beat eggs

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5.) Combine mashed bananas, beaten eggs, melted coconut oil, maple syrup and vanilla extract in a separate bowl

6.) Combine wet and dry ingredients together

7.) Add chocolate chips

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8.) Pour batter into into a pan

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9.) Bake for 1 hour

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10.) After baking, let it cool for 30 mins and enjoy! 🙂

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With love,

Mary Dezleigh Teodosio.