Readers often ask me how I decide what I am going to eat on a daily basis, so I thought I’d highlight how I come up with my meals and snacks.

Meal Prepping

Just Keep It Simple …

~ Choose 2 days a week to prep your food (I do Sundays & Wednesday/Thursday), this allows me to stock back up on fresh fruit & veggies mid week

~ Make at least 3 days worth of meals (make enough for wed too, just in case you can’t prep until the evening). Make sure to do breakfast, lunch & snacks (if you are on the go in the evening, do your dinners too)

~ I find that if my week is especially busy to go ahead and weigh/measure out my food before storing (this includes snacks too, yes that does mean placing 1oz. of almonds in a bag, snack baggies are awesome!) other wise I just store and weigh as needed

~ I typically make 2 source of protein ie; chicken breast & black beans and 2 vegetables ie; asparagus and kale. This way I can mix and match

~ Great on the go snacks rice cakes & nut butters, fresh fruit and/or scoop of protein powder in a to-go cup (all you have to do is add water and you got your protein shake)

A typical looks like this:

Breakfast
Instant Oatmeal with a scoop of protein powder during the week
Scrambled egg whites and green on the weekend

Lunch
Shake with protein powder, frozen fruit and spinach/kale

Snack
Apple with Peanut butter

Dinner
Chicken with veggies OR a large salad with beans

Health news you can use!

Feeling blah about your upcoming workout? Hey, it happens to the best of us.

It’s a fact that you workout harder and longer when you listen to uplifting music! I am LOVING these tunes on my iPhone lately!

Question: Do you meal prep?

XxOo Tasha

Hey guys!!!

How has your 90 day challenge been? Mine has been AMAZING!!! I have been adding my cardio and weights back into my plan and my energy has been THROUGH THE ROOF! I have not felt this good in a LOOOONG TIME!

My meals have really been quite the same so I wont be posting every single day (unless you want me to!). Instead, I was thinking of grouping them together in a few posts per week.

So here they are!!!

Breakfast has been my oatmeal with protein powder during the week – this has become my favorite way to start the day!

This morning I switched it up and had 2 egg whites + 1 whole egg, kale and asparagus. And topped with Cholula Hot Sauce! It was amazing!

Snacks have been fruit ( apples or banana usually ) with nuts if I feel I need the extra fat. Because I have been upping my protein, my cravings have disappeared and I stay fuller longer.

Lunch and Dinner has been about the same – I will alternate between shakes and salads. I buy a few produce items and eat them until they are gone. Then I will mix it up!

My salads have a mixture of veggies and protein – either beans or chicken. I love adding dried cranberries and feta to my salads for an added taste!

Left – romaine lettuce, red onion, shredded chicken (6 oz), cherry tomatoes, dried cranberries, feta, olive oil and dried basil.
Middle – Cabbage ( I am addicted to cabbage! ), red onion, cucumber, avocado, shredded chicken (4 oz) and hot sauce.
Right – Sautéed kale (pre-cooked then cooled), brown rice, chickpeas, sweet potatoes, sunflower seeds, dried basil and cayenne pepper.

I also had sashimi one night! LOVE!!!

Left – Almond Milk/Water, frozen banana pieces, peaches, spinach and protein powder.
Middle – My “Love” Shake!! Almond Milk/Water, strawberries, protein powder and a scoop of cocao powder! This is my favorite!!!
Right – I had this shake after a workout. This was my love shake again!

And someone likes my shakes just as much as I do! 😉

My music has been ROCKIN at the gym! I get so fired up when I hear a great workout song! These have been getting me fired up!

And who has updated their iPhone? Do you love it or hate it?
I happen to LOVE the new ios7!!! It’s like getting a new phone without buying a new phone!

:Follow your dreams:

I took some time to focus on reflecting today. I was sitting by the fire, looking into the flames and really having a heart to heart chat with myself. I attended a training seminar this weekend and I have been HIGH on ENERGY since the training! It was such an amazing experience! I was able to hear so many successful stories about individuals who took action and CHANGED their lives, lost weight, became healthier and are now living a positive life! I also connected with so many positive leaders! Simply amazing!!

Since then I have been really digging deep and facing my fears, overcoming my own obstacles and recognizing my strengths. As a coach, I have to do this, too! – To become a better person, a stronger leader and to reconnect with my passions and dreams! – You have to ask yourself WHY every single day! WHY are you doing this? WHY does this matter? WHY?

Why? I am so blessed to be apart of so many health and wellness transitions and I am so grateful for each and every individual that I have made contact with! YOU are my inspiration! This is what I was born to do – to help others change their life and help them become healthier, happier and more positive!

Have questions regarding my 90 day challenge? Leave a comment below! I would love to hear from you!!!

XxOo Tasha

Category: meal plan

Meal Prepping – What my week looks like

Meal Prepping

Health news you can use!

Question: Do you meal prep?

Meals – Day 7 Sunday