A Trainer’s Weekly Menu – Week 6

A Trainer’s Weekly Menu – Week 6

Not sure what to cook this week? Check out what I prepping and making for myself and picky loving husband for some inspiration and ideas.

Notes about last week’s meals

  • The protein pancakes were awesome. I also bought some raspberries and sprinkled them on top. It was so convenient to have these already made and in the freezer. I just pulled one out the night before and popped it in my toaster oven each morning.
  • The Slow Cooker Thai Chicken Noodle Soup was also a keeper! I added a red pepper and an onion to the slow cooker too. But, super easy, sure filling and super healthy.
  • WHAT I WILL NEVER MAKE AGAIN?? The Baked Spaghetti Squash Casserole. I threw the whole damn thing out. It was gross and I was pissed because I bought $10 worth of ground bison, not to mention all the other ingredients. I knew it sucked before I even served it. While the sauce was simmering I tasted it and hated it – and knew that picky loving husband would hate it even more. So, I threw it right then and there. I think it’s the stevia she has you add in the recipe. I really don’t think you need it. But, nonetheless, I will never make it again.

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Catch Up On Previous Week’s Menus

HEALTHY RECIPES 

BREAKFAST

  • Superfood Porridge from the amazing Oh She Glows website.
  • Angela, of Oh She Glows, also has the most wonderful cookbook out too. If you are looking for a gift for Christmas (for a healthy eater in your life), you have to go and pick up her book!
  • Hers is also one the BEST food blogs on the internet.

Superfood Porridge - Oh She Glows

Superfood Porridge – Oh She Glows

LUNCH

  • As always, I will prep enough lunch for Monday – Thursday leaving my Friday open to eat out with a friend or colleague, or have my fave PB and a banana on Wasa bread, shot back with a chocolate protein shake (read here: why you need protein with every meal).
  • This week’s lunch: Kale and Apple Salad with Maple Balsamic Dressing – this seriously looks like a winner and I can’t wait to try it!

DINNER

Sunday

  • Slow Cooker Pot Roast with mashed carrots & parsnips
  • I already have this in my freezer and made my own taco seasoning mix and added parsnips to it as well. We have had this before and my carrots never really made it out of the slow cooker whole like hers show in the picture on her website. So, I just mashed them up with the parsnips and all was right again with world.
  • Kale salad as a side

Monday

  • Meatless Monday, otherwise known as loving husband’s least favourite day of the week. Read here about how a mushroom traumatized him close to death.
  • Crockpot Black Bean Soup, from Joyful Healthy Eats – finger’s crossed picky loving husband eats this.

Crockpot Black Bean Soup - Joyful Healthy Eats
Crockpot Black Bean Soup – Joyful Healthy Eats

Tuesday

  • I hate throwing away food, so since I still have some asparagus leftover from last week’s slow cooker frittata I am going to make another frittata.
  • This time, however, I will sauté the asparagus with some olive oil, along with a yellow pepper and a half of an onion with 1 tbsp of Italian Seasoning.
  • From there I will pour all the veggies into an 8×8 casserole dish and add 6 eggs and a cup of egg whites, whisked well.
  • On top I will sprinkle some goat’s cheese and bake at 375 degrees for 40 minutes
  • TIP: to make your asparagus last store the whole bunch upright in a mug, with about an inch of water. I can get my asparagus to last up to a week like this.

>>> Download your FREE weekly meal planner here.<<<

Wednesday

  • It’s “On Our Own Night”. My group classes start up again this week, so that means that I won’t get home until 7:30pm and I will be too exhausted from kicking people’s asses for two classes, back-to-back (it’s a tough job, but someone’s gotta do it) to cook.
  • So, since it’s late, and I’ll be tired, we will just do our own thing. What is my “own thing”, as of right this moment I have no idea what my own thing will be. Picky loving husband, on the other hand, I will bet the house that he will prepare himself a can of Campbell’s Tomato Soup (his fave soup), with half a sleeve of Premium Plus crackers smushed up in the soup, accompanied with two PB and grape jelly sandwiches. I bet ya…

Thursday

  • Baked salmon with some lemon juice and dill, with a baked potatoe for picky loving husband and baked Brussel sprouts for me.
  • Sautéed green beans with garlic and olive oil for both of us as a side

Friday

  • Eat out or take out – cause I ain’t cooking tonight.

Saturday

  • Turkey Burgers with sweet potatoe fries for me and Tator Tots for picky loving husband
  • The Best Chocolate Chip Cookies in the World

 

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10 Best Oatmeal Recipes

10 Best Oatmeal Recipes

10 Best Oatmeal Recipes

I love oatmeal. I have been known to eat for breakfast (not unusual, I know), for lunch and again for dinner (now getting weird).

While some people order eggs benny while brunching with friends at a restaurant, I will ask for a big ol’ bowl of oatmeal, brown sugar on the side please.

Why am I Team Oatmeal?

Well, first off let’s start with the fibre content. One bowl has about 4 grams per serving, and we should be aiming for 25-30 grams a day.

It is a slow-releasing complex carbohydrate, leaving you fuller for longer – and with the fuel to take you through your morning and last you until lunch.

Oatmeal contains important vitamins and minerals such as iron, thiamine, folic acid, vitamin E, magnesium, selenium, and zinc.

A bowl of oatmeal for breakfast will also help re-stabilize your blood-sugar levels, giving you the energy needed to tackle your busy mornings and help you manage your weight.

Not all oatmeals are created equal, though. The pre-packaged, instant oatmeal packets are filled with sugar and unnecessary chemicals and additives that we just don’t need first thing in the morning.

Don’t be fooled, even the weight-controlled instant oatmeal isn’t that healthy for you.

If time and convenience are the reasons you reach for those handy little packets in the early hours, then allow me to show you how you can make a healthier, cleaner version in just under five minutes – using ingredients that you most likely already have in the cupboard!

best-oatmeal-recipes-Fitness-with-PJ

Steel-Cut Oatmeal Base

I, personally, prefer steel-cut oats because they have a higher protein and fibre count than rolled and quick cooking oats. This recipe I make on a Sunday and it provides me with 4 servings of oatmeal which I then refrigerate and re-heat during the busy work week.

Recipe #1 – the base

1 cup steel-cut oats (I love “Bob’s Red Mill Steel-Cut Oats”)
3-1/2 cups water
dash of unrefined sea salt

Bring water and sea salt to a boil, add oats and gently boil on low heat with the lid on for 20 minutes, stirring occasionally. Take off the burner and add the following:

3 tbsp ground flax seed (or you can use bee pollen, salba seed, chia seed, hemp protein)
1 tsp vanilla extract
1/2-1 tbsp tbsp cinnamon (adjust according to your taste)

Mix the above in with the oatmeal and let it sit until thick and then place in a container and put in the fridge.

This will keep for up to 5-6 days. In the mornings simply spoon a serving into a microwaveable dish (remember, your container is now holding four servings, so simply cut the oatmeal in fours so that you get the appropriate serving amount) and microwave for 1:00.

Add milk, or almond milk until your oatmeal is at the consistency that you like and then put it back in the microwave for another minute. From there you can add any of the following to make your oatmeal even healthier AND tastier:

  • Recipe #2 Apple Walnut Oatmeal
    • 1 tbsp chopped walnuts
    • 1/2 diced apple (it’s even better if you microwave the chopped apple in some cinnamon and stevia for 1-2 minutes to soften it)
    • sprinkle a bit of cinnamon on top
  • Recipe #3 Banana Bread Oatmeal
    • 1 tbsp chopped walnuts
    • 2 chopped dates, or 1 tbsp raisins
    • half of a banana, sliced on top
  • Recipe #4 Blueberry Strawberry Oatmeal Dream
    • 1/2 c fresh or frozen blueberries & 1/2 c sliced strawberries
    • Slivered almonds on top (if you have time, toasted almonds is really good in this)
  • Recipe #5 Cherry Vanilla Oatmeal
    • 2 tbsp dried cherries
    • 1 tbsp sugar-free cherry jam
  • Recipe #6 Cranberry Oatmeal
    • 2 tbsp dried or fresh cranberries
    • 1 tbsp walnut pieces
    • a drizzle of honey on the top
    • 1 tbsp sliced almonds
  • Recipe #7 Super Duper Oatmeal
    • 1/2 c blueberries (fresh or frozen)
    • 1 single serving, sugar-free apple sauce container
    • A sprinkle of cinnamon on top
  • Recipe #8 Pumpkin Pie Oatmeal
    • a dash of nutmeg
    • 1/2 tsp pumpkin pie spice, or if you have it in the cupboard, 3 tbsp canned pumpkin pie filling
    • 1 tbsp sliced almond (if you have time, toast the almonds – yummy!)
  • Recipe #9 Yogurt Oatmeal (boost the protein and calcium of your oatmeal with these additions)
    • add a 1/4 – 1/2 cup of plain Greek yogurt
  • Recipe #10 Peachy Keen Oatmeal 
    • add some sliced peaches (drained) and sprinkle the top with a bit of nutmeg

 

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