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Healthy Living

One of life's greatest pleasures is food...of course!  Too often in the fitness industry we hear that food is either "bad" or "good". A calorie is a metric, it gives us information and we should not give it more power than that! Featured below are some of my favorite foods, meals and quick recipes that you can hopefully follow or get inspired from to make your own healthy dish.. We are on the run often and claim we don't have time to prep a meal and I definitely hear that! My mission is to post food options for you that are easy to follow, easy to make and some will take you 10 minutes or less to prep! 

What my meals, snacks and desserts look like! - fun photo edition- Hopefully you can find some ideas and inspiration from some of my favorite foods!


Yogurt with Sakara life homemade granola, bananas + fresh raspberries 

Pan seared white fish ( halibut or cod here paired with fresh onion, tomatoes + zucchini) Sourdough bread and a large salad on the side 

The LOU BEAR!! he was tired here and this was breakfast. Left over onions + zucchini thrown in with egg whites and eggs. Mighty Mills cinnamon bagel with butter 


This was prepping for lunch the next day. Chicken, sautéed peppers + onions and zucchini squash ( yellow + green). Leftovers from dinner that night! 


2-3 Fried Eggs + sautéed Dino kale and scallions added to the top

Steak tips + peppers. Salad with feta, pecans, cucumbers, pepper with mixed greens 

Hodgepodge- leftover edition 

Ground beef, quinoa, black beens, avocado + apple slice?! HA


Roasted Beets, Cucumbers, tomatoes, feta cheese, pecans + oil and vinegar drizzled on!


This was ladies night dessert! I cut up some fresh strawberries and hand whipped some heavy whipping cream from Whole Foods for some homemade cream! A friend made homemade brownies and the berries and cream made for a superb combo on top! 


This was a buffet salad bar before 4 other courses were served- very very small other plates were to follow so you loaded up on the salad! I loved it! Alllll of the veggies + fiber....3 different types of greens, carrots, beets, corn, mixed nuts, pumpkin seeds, tuna salad & tomatoes. Oil and vinegar to dress it! 


On my heavy work days I work best with high protein and high fat. Here we have a bed of greens, 2 hard boiled eggs, a can of tuna, handful of walnuts and carrots. Again, dressed with salt, pepper, oil and vinegar. This allows me to stay full for a while when I do not have a lot of time to eat between clients. 


Brunch- 2 eggs, spinach, 2 pieces of peppered turkey over ancient grain bread ( from Iggy's @ Whole Foods) with butter. Side dish was Dino kale, massaged with oil, salt, pepper and oil. I added leftover roasted beets and toasted pecans. SO good. 



Eggs, mixed salad with berries and nuts- so colorful! Random breakfast 


Mighty mills bagel with butter, wild blueberries, chia seed pudding. 


Green Juice


- 1/2 lemon (peel as much as you can)

- 1/3 green or red organic apple 

- 1/2 large cucumber 

- 3-4 stalks of organic celery 

- ginger ( 1-2 thumbs) 

* this will make about 16oz. 

This was a quick post work, pre gym meal. Simple carbs with the toast and butter along side some greens with fresh mozzarella and pecans. Simple and satistfing to tie me over until dinner.  

Cucumber Feta Salad 


- 2 Hardboiled Eggs 

- Handful of Pecans 

- 1/2 - 1/4 Avocado 

- 1/2 Large Cucumber 

- Feta Cheese 

- Salt + Pepper

-Olive oil and Balsamic vinegar 


Such a simple dinner for those crazy or lazy days. Frozen broccoli steamed, chicken tenders on the stove top for Whole Foods and then frozen baked "root fries" 


Yogurt Bowl 


- 1 cup of Yogurt/ Kefir of  Choice- preferably unsweetened


- 1/2 cup of berries or fruit of choice 


-1-3 tablespoons of chia seeds


-1-3 tablespoons of hemp seeds


-1-3 tablespoons of flax seeds

- raw honey or pure maple syrup for sweetener 

- pinch of cinnamon if you desire! 




Sweet potato based quiche. Cut the sweet potatoes, line your pan/ plate with them and place for 15 mins in the oven to give them a cooking head start. In the meantime, mix your eggs, egg whites, whatever combo, milk if wanted, veggies and cheese! Fill the pan with your mixture and then bake for an hour. So easy, so good. I take slices of this to work for breakfast or have it for dinner! 


Frozen wild salmon with pesto. Pull the fish out of the fridge and let it defrost in cold water. I had made ice cube pesto prior so I placed the cubes on top and let them melt in the oven over the fish for aprox 10 minutes. I paired this with a salad and rice noodles. 


Grilled chicken with Rao's sauce on top with buff mozzarella! Oven roasted carrots with oil, salt + pepper and some maple syrup drizzled on them. Lastly oven roasted rosemary potatoes. 


One of my favorite things to make lately. Spiraled butternut squash, oil, salt + pepper and pop it into the oven for 10 minutes to cook it and get it a touch crispy. Stovetop chicken, these were the tenders so they did not take long to cook. Precooked rice and a quick salad. We did heat up some Rao's sauce to put on top and it made it. That's it! Done. 


Eggs with spinach + goat cheese. Chopped potatoes, both sweet and yellow with a side of blues and coffee down at the beach house. Doesn't get any better. 


This is what my meal prep looks like. This was a quick Wednesday night prep of beets and potatoes + onions.


Pre roasted beets mixed with goat cheese and massaged kale. Kale is massaged with oil, salt and pepper. Sautéed onions, with yellow and green zucchini. I also add some red sauce to my vegetables while they'r cooking. Protein is a grilled steak. 


A snack after a workout and before dinner. 2-3 rice cakes with hummus, a hunk of goat cheese Gouda and a side of cucumber with extra hummus.  This could be enhanced in many ways such as adding in a bit more protein. The hummus provides some but not a ton. 


OK, the roast chicken. This one I am still practicing and this was a check in mid way through cooking it but the roast chicken has been a staple for me as the colder weather approaches and allows for leftovers for days to come! 


This meal was heavily prepped over the weekend so we could grab it easily on a week day night. Here we have homemade turkey burgers, roasted potatoes, kale salad. On the far left is leftover eggplant sautéed with onions and red cabbage. This was a summer time regular in our house. 


Post workout. 2 eggs + some amount of egg whites throw in. Sprouts on top! The night prior I made a homemade focaccia bread. I had a slice or two on the side with some butter. You can see the before and after photos of the bread in the next photos. 


I have been making homemade focaccia bread with flour that I order on Amazon from France. I am including both the link to the flour and recipe below. So good, so easy. 




This was Christmas morning. Bread from our local baker, SOCO, here in Narragansett, hunk of Kerrie Gold butter prosciutto, melted brie, cranberry walnut bread and a beautiful baguette filled with arugula, cheese and apricot jam. Clementines on the side of course. 


Homemade pasta, king crab legs, seafood stew. This was for Christmas Eve and we were celebrating with the feast of the seven fishes. 



Grabbing all of the meat from the crab legs, a special Christmas Eve tradition! 

Life gets busy. Buying an organic rotisserie chicken saves a lot of time and mental energy. I take all the meat off the bone to use during the week for salads, sandwiches and soups then use the bones to make a bone broth. I cook rice with the broth or heat it up for a warm drink to have mid day or right before dinner. 

Dinner ideas. Taco night. Greens as the base, your choice of protein, we used beef here with red onion, hummus, avocado + salsa. Option of adding in rice or a tortilla for some added carbs. 

Brunch! Sourdough bread with butter, eggs + egg whites cooked in homemade pesto, turkey and spinach. 

I have been messing around with making homemade almond milk. I soak them with a few cinnamon sticks, 1 tsp of salt and 1 tablespoon of vanilla extract + 1 tablespoon of maple syrup. 

Blend and squeeze through a nut bag.


Dinner staples- Grilled vegetables, bone broth rice and " chicken parm" which is just grilled chicken, Rao's tomato sauce and buffalo mozzarella melted on top. So easy,  so good.  


Breakfast in a jar. Kiefer, chia seeds, hemp seeds and some flax. I do not measure the amount. Almond butter added to the top. I usually will add in some frozen strawberries and some maple syrup if I want it a bit sweeter. If I want more carbs a few tablespoons of muesli and pop it in the fridge!

A wild Friday night dinner. After a long week and not much energy to cook. Warmed up some bone broth, salad with eggs, cheese, nuts and avocado. 

Salt, peper, garlic, olive oil and fresh lavender on top. Grill. Done. Eat this warm, it is so good.

Bone broth rice. 

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