Mini-Meatloaf Meal Prep

Welcome to our last week of Meal-Prep Menus! We made it through the first month of the new year, with delicious, easy to make recipes for every taste. Hopefully you've tried out the meals on the blog and that you have a new favorite make-ahead lunch. This week, we have protein-filled, satisfying mini-turkey meatloaves. Make them on Sunday night, and chow down all the workweek long. 

These mini-turkey meatloaves are low fat, super high protein, with added vegetables for extra nutrition. The ingredients are few, the directions are easy to follow. This dish is perfect for lunch or make them all and serve for dinner for the family. I mean, nothing says home-cooking like meatloaf, right?

Spinach + Mozzarella Turkey Mini Meatloaf

Gather:

2 lbs Ground Turkey. Turkey breast is preferred, because of the lower fat content.

4 cups fresh baby spinach

Fresh basil (handful)

1 sweet onion

1/2 cup bread crumbs

1/3 cup tomato paste

1/2 cup  shredded mozzarella

Italian Seasoning to taste

Salt and pepper to taste

1 tbsp olive oil

Favorite Pasta Sauce (homemade or store bought, no judgements here!)

Method:

• Sauté minced sweet onions in pan with olive oil, just until translucent-not browned. Remove from heat
• Chop spinach and basil very finely
• With your hands, mix onions with ground turkey, basil + spinach, tomato paste, bread crumbs and cheese. 
• Add salt and pepper, Italian Seasoning to mix and combine well.
• Free form the turkey mixture into loaves about 3 inches wide by 5 inches long. 
• Place in a glass baking dish and cover them with your favorite pasta/tomato sauce
• Bake for about 25-30 minutes at 350F.

If using for meal-prep, after baking place each loaf into a container with veggies of choice. 

See, eating healthy is easy. And tastes pretty darn awesome. 

See you back here next week with a healthy weekend breakfast recipe!

Meal Prep: Citrus Chicken Salad

Do I have your attention with this picture of lunchtime bliss? Over the last few weeks we have been hard at work to convince you that a meal-prepped lunch does not mean a boring lunch. That it can be just like going out to eat at your favorite burrito place, (Quinoa Burrito Bowl) or maybe a tangy, Greek inspired option, (Mediterranean Wrap). Whatever gets your stomach rumbling, we have yet another delicious recipe on board for this week.

Low carb, with tons of vegetables and just the right amount of satiating protein, this make-ahead Citrus Salad is perfect for warmer-weather dreaming and swimsuit season motivation. The hardest part of the whole recipe? Shredding and chopping all the vegetables. So, to make things even simpler, opt for pre-cut veggies to make the whole prep effortless! 

Citrus Chicken Salad

Gather:

For the salad:
1  grilled chicken breast, about 7 to 8 ounces, cubed
1 clove garlic, minced
1 1/2 cup Napa cabbage, shredded
1 cup red cabbage, shredded
1 cup papaya, cut into matchsticks
1 cup carrots, shredded
1/2 cup daikon, shredded
1/4 cup green onion, minced
1/4 cup cilantro, chopped
1 tablespoon olive oil
Salt
Pepper
1/2 lime, cut into wedges

For the dressing:
1 tablespoon fresh lime juice
1 tablespoon soy sauce
1 tablespoon fish sauce
1 teaspoon rice vinegar
1 teaspoon sugar
1/2 teaspoon olive oil
2 cloves garlic, minced
1/2 to 1 jalepeno, or to taste

Method:

1. Mix all salad ingredients together, excepting chicken. Set aside.

2. Combine all dressing ingredients together, pour into blender and blend until smooth and completely mixed. 

3.Add chicken to salad, and pour dressing into separate container. When ready to eat,  add dressing to salad and shake well. Recipe can be doubled or tripled for meal prepping multiple days. 

This salad has a very satisfying blend of flavors, sweet, salty, citrusy and is perfect for picking up your mood on bland January days. A friendly reminder that spring is coming!

Quinoa Burrito Bowl

image pinterest

Back for another week of make-ahead lunch ideas that are delicious, healthy and satisfying. This time around, may we present the delicious flavors of The Burrito Bowl. Yup, no need to hit up Chipotle, or your local burrito shop. For less money and healthier results make your own little bowl of heaven and feed your body better ingredients to fuel your muscles and keep you awake and working.

The combination in this dish  features some of our favorites. Complete amino-acid profile Quinoa, vegetables like tomatoes, corn and peppers. Protein from beans (and chicken if you like!) all topped with the healthy fat of avocados via guacamole. The right mix of flavors and nutrients to make your lunch a little more interesting and powerful. Feel free to add veggies of your choice or to sub in different protein options. This recipe is a great outline for a dish that is easily customized for any diet. 

Burrito Bowl

Gather:

1 cup quinoa (cooked)
1 15 oz. can black beans
1 15 oz. can sweet corn
1 large bell pepper

1 tomato, diced
1/2  onion
2-3 cloves of garlic
1/4 teaspoon cayenne
1/2 teaspoon cumin
4 tablespoons chopped, fresh cilantro
2 tablespoons olive oil
1 lime
salt + pepper

For Guac:

1 whole avocado

1/2 tbsp lemon juice

salt + pepper to taste

Optional: grilled chicken or steak cubes, cheese

Method:
-Cook quinoa according to package directions and set aside, and toss with 2 tbsp of cilantro. If you wish, you can mix the diced tomato directly into the quinoa, I like the mild flavor it gives the grain. 
-Heat beans and corn on stove, sprinkling with  half the salt, pepper and cumin. You aren't cooking the beans and corn, only heating to combine flavors and spices. 
-Slice up pepper, onion and garlic, adding the other half of the spices. Cook until peppers begin to soften, about 4-5 minutes. 
-To make guacamole: this is a simpler recipe than most. We are just going to mash one avocado, add lemon juice and salt and pepper. Alternatively, you can slice the avocado and top it with lemon and salt and pepper. 
-To make the bowls, layer tupperware container (3 cup container or so) with quinoa on bottom, then corn, beans, pepper + onion mixture. If using, add protein of choice, followed by guacamole. 

That's it. A simple, flavorful dish that is ready in about 15 minutes start to finish. Double the recipe if wanting to prepare for the whole week. Eating healthy shouldn't be difficult, and feeling satisfied should never be an obstacle. Stay tuned next week for another healthy make-ahead lunch idea to start off your 2015! 

Mediterranean Lunch Wrap

Lunch can be difficult. Preparing meals ahead of time, planning on healthy eating in the midst of chips and cake and cookies at work can be some of the biggest challenges one faces when making healthy changes. It can seem like the whole world is trying to sabotage your resolutions, especially in the midst of workday stresses and hunger pangs. 

Over the next few weeks we aim to suggest some easy make ahead lunches that are healthy, full of flavor and most importantly, satisfying. When you have something delicious on hand, it is easier to walk past the sweets and diet sabotages that can set your fitness plan back. Arm yourself with healthy foods, and you'll be ready for anything the day throws your way. 

Mediterranean Wrap

Ingredients:

• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tbsp extra-virgin olive oil 
• 2 teaspoons minced garlic
• 1/4 tsp salt
• 1/4 tsp  ground pepper
• 1 pound chicken tenders 
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach, wheat or sun-dried tomato wraps or tortillas

Method:

-Boil water and add couscous, cooking to package directions. Fluff with a fork when cooked. 

-Mix parsley, lemon juice, mint, garlic and oil in small bowl with salt and pepper. Set aside.

-Toss chicken with 1 tbsp of the parsley mixture and cook in a skillet over medium heat  until cooked through, about 4 minutes per side.

-Using the remaining parsley mixture, stir into couscous with tomato and cucumber. 

-Spread couscous mix over the wrap, dividing the chicken onto each wrap. 

**If taking for lunch, it is better to assemble wrap when ready to eat, to prevent sogginess. Just bring chicken and couscous mixture in tupperware container and add to wrap when ready to chow down. 

Small changes CAN make a huge difference. Don't forget to plan for your healthy lifestyle to ensure success! See you back here next week for another easy lunch recipe to aid you in a healthier 2015!

Healthy Resolutions

It's the new year, and a very welcome opportunity to decide who you will be for the next 12 months. Hopefully, you stuck with your resolutions last year, but if not, here's a chance to press reset. Time to begin again, with new goals and new plans. 

At Norton Fitness, we are, obviously, all about health & fitness. We want our clients and followers to live the healthiest, fullest, most exciting life possible. Your health impacts all areas of your life, your relationships, your happiness, your performance at work and your self image. 

But creating vague goals like "get in shape" or "lose weight" are not helpful because they aren't specific. Plus, losing weight is a silly goal anyway. Not all weight should be lost...muscle does weigh more than fat after all. 

So, to kick start your new year, we welcome you to peruse our recipes from the last year on this blog, and we have some do-able New Year's Resolutions that are healthy, specific and rewarding. Pick one, pick a few, or all of them, each and every one will help make 2015 Your Best Year Ever. 

Resolution Ideas:

Stop Bad-Talking your Body

If you want to be healthy, start loving the skin you're in. If you love your body, and admire it for the things you can do, then it will love you back. A little positivity goes a long way. Instead of looking in the mirror and only seeing your flaws, look instead for your strengths. 

Snack Healthier

Instead of restricting calories or crash-course diets, make a plan to snack healthier instead. Pack yourself fruit, nuts and sliced up vegetables instead of grabbing the convenient bag of chips or candy bar. Small swaps add up. 

Start the Day Right

We know your mother told you not to skip breakfast, and she was right. Start your day with protein, vitamins, and superfoods in smoothie form or in the form of eggs and fruit. Start your day with the nutrients your body needs to have energy and focus. (An early morning workout certainly wouldn't go amiss either!)

Sleep More

We've mentioned this over and over again this year. If you're late night netflix binging or out partying then your body is paying for it. For optimal health, your systems need sleep to repair, rest and grow. If you aren't getting adequate sleep you are literally wrecking your health. Plus, it feels amazing. So catch those zzzs. 

Leave the Stress Behind

Stress? Leave it in 2014. Or at work, or wherever you find it. Worry and anxiety don't help your health. Try meditation, yoga (moving meditation) or a quiet walk outside. All can help reduce stresses and aid your overall mental health. 

Try New Foods

And we don't mean cronuts or something. Instead, try some fruits and vegetables that you maybe have never had before. Try to eat in season and search your local grocery store produce section for items you may not have encountered. Your favorite food may have been around the corner the whole time! Or try some of the recipes from this blog, they are all fairly simple and an excellent way to shake up an unhealthy diet. 

Get off the Scale

Finally, keep those feet off the scale. Tracking progress is awesome, but better with a tape measure than a scale. A scale doesn't tell you how much muscle mass you have. A scale doesn't tell you how your pants fit. A scale doesn't gauge your happiness level. You have eyes and hands and body awareness, so be your own judge of your health instead of being a slave to the scale. 

We hope you found some ideas for the New Year, and we are always a phone call away. Our goal is make your goals stick. With our incredible trainers, inspiring Facebook page and delicious healthy recipes we want to supply you with the tools you need for the best you. 

Here's to 2015!