2016 Recipe Roundup: Simple, Healthy, Smart

60 Recipes that are Great for the Whole Family!

Last week I wrote about tackling your 2016 goals “afraid.” If your goals aren’t important to you then you wouldn’t be at least a little bit terrified, right?

Do the thing you fear most, and the death of fear is certain. –Mark Twain

Do you know what’s scary for a lot of people? Cooking. Trying new recipes. Taking this grocery list from our healthy kitchen makeover and then trying to make a life out of eating these foods.

“I have no idea what to make with this.”

“I need recipes for healthy food!”

So let’s tackle the healthy food cooking fears together, ok?

I’ll admit, I’m guilty of eating simply and eating the same meals over and over and over. Sweet potatoes, spaghetti squash, turkey, cauliflower….I tend to use the same ingredients each week.

But recently, Erik and I have been talking a lot about food prep. He preps for himself and I prep for myself. I told him a couple weeks ago that I would like to food prep for us both, be able to sit down at dinner and share the same meal, and eventually create a system where I can cook all the weekday meals and he can contribute some fun weekend dinners for us. (I say fun because Erik is typically more experimental in the kitchen.)

We figured just like everyone else that January would be the perfect time to try our hand at this new system of cooking. And because Erik does NOT like to eat the same meals over and over and needs a lot of flavor and variety in his dishes, I of course, have been spending a lot of time researching healthy meals.

AKA, I’ve been on Pinterest.

I know that every one of you reading this can easily log onto Pinterest, Google, Buzzfeed, whatever–and find recipes. It’s what every health conscious person has been doing in his or her spare time between Christmas and New Year’s Day. But just because something is labeled “healthy” doesn’t mean it’s easy, ideal, or even right!

This is what I think is the hard part. You know chicken is healthy. You know sweet potatoes are good carbs. And some of you may know that quinoa is a protein-packed grain while others have never heard of it. You may know that oatmeal is good for you (if you aren’t on a Paleo diet), but you may not know that unless you exercise in the morning, oats are better to eat later in the day.

Finding the recipes are easy. Knowing WTF comes next is is the hard part.

So let me help. I’ve researched some EASY yet very HEALTHY recipes that I plan on trying over the next few months in my goal to food prep for both my husband and me. I’ve also organized them so you know what to eat and when…which is really sometimes the hardest part. Why not try this out with me?

Upon Rising:

  • Hot coffee, a scoop of your favorite protein powder (I use Dymatize ISO 100 chocolate), 1 tsp coconut oil, 1 TBS cream. Blend on low for 5-10 seconds.
    Hot coffee, a scoop of your favorite protein powder (I use Dymatize ISO 100 chocolate), 1 tsp coconut oil, 1 TBS cream. Blend on low for 5-10 seconds.

    I make a coffee Accelerator Shake that has been quoted as “marketable.” It’s amazing. If you don’t try it, you’re missing out. This keeps me full for hours–depending on when I have to get up–sometimes I’m full ’til lunch. The recipe is in the caption.

  • Bullet Proof Coffee. I cringe when I hear this because my recipe is way better. But to each his own, I suppose.

Breakfast or Early Morning Snacks:

  • Avocado Egg Salad (I cannot WAIT to make this…with some extra uncured bacon on the side.)
  • Baked Eggs in Avocado (I have made these and they’re fantastic. I skip the toast, but that’s up to you! If you want something starchy, add some roasted sweet potato cubes, or eat some fiber-rich berries.)
  • Egg Muffins for a Grab and Go Breakfast (Make these on Sunday and then just reheat throughout the week!)
  • Green Green Grits (I love grits. I thought this was a great way to make them healthier!)
  • Mexican Breakfast Cups
  • Sweet Potato Breakfast Skillet (The best thing about this recipe is that you can add whatever you want. Onions, peppers, cauliflower, brussel sprouts, corned beef, bacon…..)
  • Three Ingredient Pancakes (These would also make a great pre-workout meal.)
  • No recipes needed: mixed nuts, hard boiled eggs, uncured deli meats (high quality), cheese sticks/cubes, hummus and veggies–these are great go-to mid-morning snacks!
  • If you like eggs and avocados, go to Pinterest and search “Egg and Avocado Breakfasts.” I was pinning and screen-shooting recipes for 30 minutes.

Lunch:

  • Beef Stew (I would throw this in a crockpot on Sunday, sub sweet potatoes for the white ones, then eat off this all week. Or since I’m cooking for Erik now, I guess however long it lasts.) ;)
  • BLT Bowl (I plan on adding some lean ground beef to this for added protein.)
  • Mediterranean Zucchini Noodle Pasta (I will definitely be adding chicken to this amazing looking salad.)
  • Paleo Sweet Potato Chili (also a great dinner idea and something easy that will last all week–if you make enough!)
  • Slow Cooker Vegetable Soup (This looks like a great recipe–full of veggies, including lima beans. I know many people don’t like limas, but this bean is one of the only foods that contains molybdenum–a mineral that detoxifies sulfites–a preservative in foods like deli meats, bacon, sausage, and other foods. So if you can’t find uncured bacon, eat it with limas!)
  • Southwest Chopped Salad with Cilantro Lime Dressing 
  • Spicy Fish Taco Bowls
  • Stuffed Pepper Soup (I would sub cauliflower instead of the rice. Why? There’s plenty of recipes here that call for rice, always add as many veggies as possible whenever you can, and cauliflower makes a great sub for rice and white potatoes. Also, I’d rather eat my veggies for lunch and save my carb-rich foods for post training when the muscles need them more. For Erik and me, this may make a better dinner. But if you train in the morning, this meal with rice might be idea for lunch!)
  • Thai Chicken Meatballs with Peanut Sauce (I would add rice if training that evening or if eating post workout for dinner.)
  • Warm Kale Salad with Goat Cheese, Pine Nuts, and Sweet Onion Balsamic Dressing
  • My go to simple fix: ground turkey with taco seasoning. Throw this on top of a bed of mixed greens and/or cauliflower, toss in black beans and/or corn, add avocado, salsa, maybe even sour cream or cheddar if you want it. Boom. Perfect lunch.
  • Another favorite go-to of mine would be spaghetti squash (bake in the oven for 40 minutes on 400 and use a fork to pull out the “spaghetti noodles” and add ground turkey, pepper, and a low-sugar pasta sauce like Classico or Victoria’s. SO easy and healthy spaghetti and meat sauce. Top it with some Parmesan cheese for a little extra happiness.

Dinner:

Pre-Workout and Post Workout:

Extra Snacks: 

Adjust your schedule and food accordingly.

  • Obviously, any of these dinners would make excellent lunches and vice versa.
  • If you’re not hungry, don’t eat the extra snacks.
  • If you don’t exercise on a certain day, skip the pre and post workout recipes.
  • Listen to your body and eat when you’re hungry, stop when you’re full.
  • Always have a basic understanding of what your body needs as well as what it responds to. Know when you need smaller portions, and know when you’re training and lifting weights, that your body needs proper refueling.
A journey of a thousand miles begins with a single step. THIS is your journey. Be positive. Have fun. You have a HUGE support system right here!
“A journey of a thousand miles begins with a single step.” THIS is your journey. Be positive. Have fun. You have a HUGE support system right here!

Eating healthy doesn’t have to be complicated! Once you start making a few meals here and there, it’ll just get quicker and easier. 

BTW–in case you’re wondering why “uncured” deli meats, sausage, and bacon–it’s because you want to avoid the nitrites and nitrates found in these meats. They have been linked to possible causes of cancer, so why not just spend a few more pennies to minimize your risk?

If you’re in Pinterest, check out my favorite boards for more recipe ideas:

And of course, Strong Figure articles.

Not sure where or what protein to buy? We’ve got you covered with our Strong Figure Protein Buying Guide.
Want more advice on living a longer, healthier, more fulling life? Check out my Strong Figure Total Health and Makeover Pinterest board. It coincides with all we teach in our SF THFM Book and Workbook! 

This week’s Strong Figure Conditioning Workouts:

  

  

Comments

  1. Chris says

    Steph: great recipes but just curious. Why do you recommend the recipes with nuts/nut butters be eaten before a workout? Thanks!

    • Stephanie Walker says

      Hey Chris! Eating fats post training will slow down the absorption rate of the protein you’re trying to get back to the muscles. And even though nuts and nut butters contain protein, they’re higher in fat than they are protein so they aren’t good post-workout options. Instead, fuel your workout with them. Also, because they tend to stick around in the gut longer than carbs and fats, I wouldn’t eat them any closer than one hour before your workout. Give them time to digest first and then fuel with carbs and protein after. Hope this helps!