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  • Lea Montgomery

At A Weeks Glance: A Healthy Menu

Updated: Nov 21, 2018



Hey there cute humans! It's been a minute! I am so excited for this blog post and about sharing any and tricks I've learned over the last few years. I want to start off by saying that this is going to shake a lot of peoples ideas of "healthy living" and "clean eating" up a little. You see, I'm coming to ya'll from the comfort of my own couch with one hand alternating between typing and visiting a popcorn bag. I'm telling ya'll this because my biggest life mantra is EVERYTHING IS OKAY IN MODERATION. Please remember that being healthy doesn't always mean being vegan, or eating clean every meal of every day. Being healthy is eating clean 80% of the time so your body can kick ass the other 20% of the time that you're enjoying your caramel frap with extra whip. I know that there are people that will disagree with this idea and that's okay too! Do what is best for and your family. I'm not a doctor, but I have done more than an average amount of research and I do know what has worked for Matt and I. That being said, I'm here to share a Monday- Sunday schedule of what a typical week of eating looks like in our house! I've done my best to sub veggies where meat is use so all my veggie lovers can take from this too.




Monday:

Breakfast- Protein Shake, Ice water, Coffee. (we use vega protein. It's plant based and the sugar is lower than most. It's also delicious. we purchase ours on amazon) ingredients used: protein powder, half a banana, nut butter, spinach, chia seeds, almond milk, water.

Lunch- Tuna Salad On A Bed Of Spinach. (if you don't love tuna, sub chicken or forget the meat) ingredients used: 1 can tuna, veganaise, chopped grapes, raisins, strawberries or blueberries, chopped red onion, s+p. mix together. put on top of bed of spinach, and top with 1 chopped boiled egg, and avo.

Dinner- Sweet Potato Turkey Burger Sliders And Honey Balsamic Brussel Sprouts (again, if you're veggie friendly use a black bean patty or beyond meat burger) ingredients used: 2 large sweet potatoes, cut into rounds and baked until crisp. turkey rounded into small sliders, cooked, and marinated to preference *try new primal marinade for a whole30 approved option* use the sweet potatoes in the place of a bun and top with avo, a dab of veganaise, and ketchup. I'll be adding the balsamic brussel sprouts recipe to my highlights. if you aren't a brussel fan, sub with another veggie.


Tuesday:

Breakfast- Protein Shake, Ice water, Coffee. (If I am still hungry after this, I will eat a 1-2 boiled eggs with a little s+p which will usually push my lunch back a couple of hours)

Lunch- Leftovers *always double your recipe from last nights dinner, it saves on time and money*

Dinner- Roasted Veggie Power Bowl. refuel your body with an all veggie meal 1-2 nights a week. full recipe can be found in my highlights on instagram at myy.own.muse under the meals tab.


Wednesday:

Breakfast- Protein Shake, Ice Water, Coffee.

Lunch- Open-Face AST (a.k.a. avo, spinach, and tomato) ingredients used: flax ezekiel bread, avo, spinach, veganaise, tomato, s+p, chopped green onion, fried or scrambled egg, or boiled egg on the side. toast bread, spread thin layer of veganaise, add smashed avo, top with spinach, tomato, and green onion, and place the eggs on top (or if boiled, on side) sprinkle with s+p.

Dinner- Crock-Pot Fajitas. *it's the middle of the week and i'm reaching for the crock-pot ppl.. i love this recipe because it can easily be altered to fit yours and your households taste* ingredients used: onion, homemade fajita seasoning, bell peppers, salsa, your choice of protein i.e. steak, chicken, shrimp, beans.


directions: slice your meat if using meat and throw all ingredients into crock-pot to cook. if you're veggie friendly, throw in some black/pinto beans and extra veggies. eat with corn tortillas, guac, dairy-free sour cream, and quinoa*packaged is always an option if running low on time, but it is loaded with sodium, below is a whole 30 and paleo compliant recipe for the seasoning.* full recipe can be found on my instagram @myy.own.muse under the meals tab*

  1. 1/4 cup chili powder.

  2. 2 tablespoons ground cumin.

  3. 1 tablespoon salt.

  4. 4 teaspoon black pepper.

  5. 3 teaspoon dried oregano.

  6. 2 teaspoon paprika.

  7. 1 teaspoon garlic powder.

  8. 1 teaspoon onion powder


Thursday:

Breakfast- 2 Boiled Eggs, Half Avo, Ice Water, Coffee (I will drink my protein shake later in the day as a snack and after i've lifted arlo up and down for a few hours.. oh..and no worries, I will leave you a snack list before I go)

Lunch- Leftovers from the night before

Dinner- PIZZA.. yes PIZZAAA. ingredients used: la tortilla factory or missions organic spinach tortilla, sugar free pizza sauce, toppings of choice i.e. spinach, banana peppers, tomatoes, garlic, basil, onion, artichoke, parmesan.


directions: bake plain tortillia on 350 for 5 mins. remove from oven and spread pizza sauce, top with veggies. bake for 10 mins and then broil for 1 for added crispiness. *stand beside oven while broiling to make sure it doesn't burn*


Friday:

Breakfast- Protein Shake, Ice Water, Coffee

Lunch- Grilled Chicken Wrap or Salad. ingredients used: one of the above tortilla wraps if making a wrap or spinach and your choice of veggies and fruit if making a salad

Dinner- Avo Toast, Eggs, Sweet Potato Hash. ingredients used: eggs, sweet potatoes, avo, green onions, ezikiel bread, minced galric, everything but the bagel seasoning, dairy-free butter.


directions: dice and bake sweet potato, melt tsp of butter in microwave with minced garlic. pour over diced sweet potatoes once baked. top with s+p. toast ezekiel bread. top with smashed avo and everything but the bagel seasoning. scrambel eggs. top everything with green onions.


Saturday:

Breakfast- PB + Honey Toast, Ice Water, Coffee

Lunch- Salad or Cold Wrap from Chick-fil-a (or have a #1 and don't beat yourself up. you've ate well all week!)

Dinner- Mexican- *disclaimer- we eat mexican food at least once a week, sometimes we order in and other times we dine out. my normal order is: grilled chicken, rice, and beans. no cheese with a side of salsa and guac. *if i'm craving cheese, queso is where i'm willing to splurge..


Sunday:

Breakfast- A Variation Of One Of The Above Breakfasts

Lunch- Leftovers

Dinner- Sirloin, Baked Asparagus, Spinach Salad, and Vino <3



I didn't forget about snack foods guys, but rule of thumb.. I find it easier to steer clear of junk food if I don't have it sitting in my pantry. I keep my grocery list clean for the most part, so I can enjoy my junk food meals when we are out to eat, if I have a random late night craving and conquer a Kroger run to grab some ice-cream, or the most likely scenario, being out and about doing errands and having to settle for fast food. We can't plan every scenario of our days, but if I can control what we're going to eat, I do. So here are some snack foods I keep on hand.



Snacks:

  • Tortillia Chips/Salsa/Avocado

  • Apples

  • Veggies and Hummus

  • Popcorn

  • Dairy-Free Yogurt

  • Granola

  • Fruit Bowls

  • Bars- Bulletproof/KIND/Grab the Gold



Tips and Tricks- Always plan your meals out on Sunday. Literally, on your calendar, write what you're having each day. This will also help you compile your grocery list for the week. Get your grocery shopping done on Sunday. Use apps like Shipt or Kroger's Clicklist to make things a little easier on your day of rest! ALWAYS WATCH YOUR SUGAR. I talk about this so often because not only is sugar the #1 leading cause of most cancers and disease, but it is also a main reason we can't lose weight. There are so many hidden sugars in everything we eat. Always check your condiments and dressing and foods like breads, tortillas, chips, etc. Cut back as much as possible on the soft drinks or use the "in moderation" rule when deciding when to throw one back. Drink your water! Water is key to flushing toxins from your body. Get on a probiotic that works. Ya'll here me talk about my love for Plexus religiously, well that's because when I do have a sprite or chow down on mexican food, my body is healthy enough to rid the toxins I just fueled it with. Limit your processed food.. a.ka. fast food, boxed food, and frozen meals. Next, don't let labels like "organic" fool you. Always read your ingredients. If there is something you can make yourself, and you have time, do it! For example, spices, dressings, sauces, chips, fries, etc. Have ya'll ever wondered why dressings and sauces that are full of dairy don't go bad for a year or more, but your milk is only good for a week? Say hello to preservatives. Lastly, prep things like chicken breast and veggies at the beginning of the week. I've never been much of a "meal prepper" because I don't love eating the same thing every day. So by shredding up a baked chicken breast and throwing together some veggies, you've created variation. Toss the chicken breast on top of you pizza, use it in your salads or chicken wraps, or make it a quick Mexican dish with rice, cilantro, and a little lime!



As always, I hope ya'll enjoy this and mostly take from it that you can eat healthy and clean without eating a dry salad every meal and that EVERYTHING IS OKAY IN MODERATION. (insert praise hands) If ya'll have any questions or have any recipes you love, comment below! I'm signing out good folk! Much love.


- myy.own.muse

Lea




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