The breakfast blame game

I had a friend tell me she doesn’t have time to make breakfast so she skips it, makes a coffee and heads out the door to work every day. She blames this on why she’s starving before lunch and ends up eating horrible the rest of the day, therefore causing her to gain weight.

So here’s the thing……YOU decide what goes in your belly. We really can’t blame anyone (or anything) but ourselves for the choices we make. That doughnut at your office does not literally call your name every morning. 😡

If you know you battle to eat good during the day and breakfast is something you are clearly struggling with, you have options…..

1. Premake your breakfast the night before to save time! Make a to-go container of Greek yogurt with berries. Or try overnight oats and mix in a few of your favorite items like fruit, chia seeds, almonds, coco powder or almonds!

2. Wake up earlier!!! Seriously there are so many breakfast options that take less than 5 minutes. Things like avocado toast with eggs, peanut butter toast with banana, or even a protein shake with fruit and spinach mixed in. All of these take less than 5 minutes to make. Set your alarm to go off 15 minutes earlier so you have time to make the food and eat it.

You have options! When I was a teacher I had to be to school at 6:30am to be at my morning duty spot at 6:50am, then class started at 7:30am. Not to mention I had a 20 minute drive. Making breakfast at 5:45 in the morning was just not an option for me. Well, it could have been but I’m not the best morning person when it’s THAT early. 😂

I always pre made meals. Sometimes I made these egg muffins that I would just pop in the microwave and eat in the car. I used muffin tins to make them every Sunday (recipe will be on my blog next week). Some days I would just hard boil eggs and leave a bowl of them in the fridge to grab and take to eat while at my duty spot.

Stop making excuses and do something! If you want to eat better and your problem starts with breakfast, then fix it! Small changes make a big difference! 💪🏻

Note: Yes I know there are diets out there that encourage breakfast fasting. But this doesn’t work for everyone. Especially her if she’s repeating the vicious cycle of eating bad daily because she’s hungry from not eating breakfast. Some people lack the self control ability to do a breakfast fast and not destroy the rest of their day after.

Teriyaki Chicken Lettuce Wraps

Last nights dinner was one of the easiest meals I’ve made and SO good. Teriyaki chicken lettuce wraps. Just 7 ingredients and it takes less than 20 minutes to prep and cook!

Ingredients:

2 boneless skinless chicken breast

1 head of butte lettuce

1/2 oz honey

3 oz shredded carrots

1/2 oz almonds

2 tsp of sriracha (add more if you like spicy)

3 oz teriyaki glaze

Recipe:

Separate lettuce for cups and rinse. Pat dry with paper towel. Dice up chicken and season with salt and pepper

Place a non stick pan over medium high heat and add 1 tbsp of olive oil. Add chicken and cook until browned (or no longer pink in middle) 3-5 minutes

Add in carrots and stir until carrot is tender (about 3 minutes)

Remove from burner and stir in teriyaki, honey and sriracha. Put chicken mixture into lettuce cups and top with almonds.

Enjoy!! 🍴😍

554 Cals

31g Carbs

28g Fat

47g Protein

Jerk chicken & veggies

Ingredients:

•2 boneless skinless chicken breasts

•2oz jerk sauce

•2tsp chipotle seasoning

•1 lime

•1 red bell pepper

•2 zucchini

Recipe:

Chop veggies and toss in 1tbsp olive oil, lime juice and chipotle seasoning.

Chop chicken into pieces. Cook chicken on medium high heat in a nonstick pan until no longer pink. Turn heat down to low and pour in jerk sauce. Coat all of chicken and let sit, mixing occasionally while veggies cook.

Cook veggies on medium high heat on a grill pan. Cook each side 2-3 minutes.

Plate chicken and veggies and enjoy!

427 cal

19g fat

18g carbs

42g protein

Salmon with wild rice

Ingredients:

•2 salmon filets

•2 garlic cloves

•2 tsp grainy mustard

•4oz grape tomatoes

•1 tsp butter

•1/4 oz of parsley

•1/2 cup wild rice

•2 cups broccoli

Recipe:

Bring medium pot of wild rice with 1 1/2 cups of water to boil. Lower temp to simmer and cover. While rice cooks steam the broccoli.

Halve tomatoes. Mince garlic. Stem parsley. Pat salmon dry and season with salt and pepper.

Place a pan over medium heat. Add 1 tsp of olive oil. Cook salmon on each side for 4-6 minutes until browned. While salmon cooks, make the tomato topping. In a pan on medium heat add butter and let melt. Add 1 tsp of olive oil, tomatoes, garlic and half the parsley. Stir occasionally till tomatoes blister. Add mustard and a pinch of salt.

Plate broccoli, rice, salmon and top the salmon with the tomato topping. Enjoy!

Poblano pepper chicken

Ingredients:

•2 Chicken Breast’s

•1/2 oz butter

•8 oz butternut squash cubed

•8 oz carrot chopped

•1 tsp chipotle powder

•2 garlic cloves

•1 poblano pepper

•1 oz shredded chihuahua cheese

•1 oz shredded cheddar

•1 cup brown rice

Recipe:

Preheat oven to 400 degrees. Place chicken on baking sheet. Season with salt and pepper. Cook in oven for 25 minutes. While chicken cooks, stem and cut poblano peppers. Mince garlic, and mix with poblano pepper. Sauté on a non stick skillet. Cook until lightly charred 1-2 minutes). Set aside.

Place carrot and butternut squash in pot and fill with water till covered. Boil until tender, 7-10 minutes. Drain water and mash with potato masher. Mix in butter and chipotle seasoning. Cover and set aside. While cooking mash, boil brown rice in 1 cup of water till tender. Drain and set aside.

Mix together poblano pepper mixture and cheeses. Remove chicken from oven and place mixture on top of chicken. Place back in oven and cook for 2-3 minutes until cheese is melted.

Place mash and rice on plate. Plate chicken on top of rice and serve!

Steak with creamy corn risotto

Last nights dinner. Not the healthiest thing in the world but it sure was good!!

Ingredients:

•1/2 cup Arborio Rice

•2 tsp beef demi glace

•1 ear of corn

•2 oz grated Parmesan

•2 green onions

•1 1/2 tsp pot roast seasoning

•1 Roma tomato

•2 oz sour cream

•10 oz steak strips

Recipe:

Remove husk from corn, rinse and remove kernels from cobb. Trim and thinly slice green onions. Core tomato and coarsely chip. Pat steaks dry and season with pot roast seasoning.

Place a medium pot over medium-high heat. Add 1 tbsp of olive oil. Add corn, half the green onions, a pinch of salt, and a pinch of pepper to pot. Stir until corn starts to brown (2-3 minutes). Add rice and stir occasionally till rice is toasted (1-2 minutes).

Add 1 cup boiling water to pot with rice. Stir often until nearly all water is absorbed. Add 1/2 cup of water and stir often till water is absorbed; repeat often 18-20 minutes. Taste risotto as you cook checking for tenderness. When rice has no more “bite” or crunch, it is done. Remove from burner, add parmesan, sour cream, a pinch of salt, then cover and set aside.

Place a large non stick pan over medium heat and add 2 tbsp of olive oil. Add steak strips and stir until browned 3-4 minutes. Add 1/4 cup of water, tomatoes, demi glace and a pinch of pepper. Cook until tomatoes break down and sauce thickens. Remove from burner

Plate dish with risotto, then steak mixture and top with remaining onions. Enjoy!