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Weekly Workout & Meal Planner – July 11, 2021

Use this workout and meal planner to get you started with your 2021 health and wellness goals! Includes suggestions for walking workouts and recipes for healthy meals!

Low Carb Cheesy Chicken Fajita Casserole

Let’s Connect on Facebook, Instagram, and Pinterest! Baking a big healthy casserole on Sunday and doling it out during the week is the easiest way, in my book, to stay on top of your health and wellness goals. This Low Carb Chicken Fajita Casserole is one of my favorites…so tasty and so much flavor! Weight Watchers Smart Points […]

Buffalo Chicken Lettuce Wraps (Low Carb / Keto / Low Calorie)

Not only are these low carb, Keto friendly, and low calorie, these Buffalo Chicken Lettuce Wraps will fill you up as well! Also, Buffalo Chicken Lettuce Wraps are one of my absolute favorite meal prep meals because the chicken is easy to heat up and spoon into a lettuce boat. Plus, I get to eat my daily dose of greens without eating a salad!

Baked French Onion Chicken (Low Carb / Keto)

What if you could take a warm and satisfying French Onion Soup…and combine it into a main dish?! I’ve got you covered here! This Baked French Onion Chicken is both filling and hearty while also being low calorie, low carb, and Keto friendly! And did I mention it is EASY to make?!

Baked Bacon Cheddar Chicken Breasts (Low Carb / Keto)

Do you love all the rich and creamy flavors of a loaded baked potato? Imagine savoring those flavors with a chicken breast rather than a potato! In this recipe, I have created low calorie Baked Bacon Cheddar Chicken Breasts which are both low carb and keto diet friendly! Your tummy will be so happy and thank you for the meal!

Slow Cooked Bacon Buffalo Ranch Chicken Soup (Low Carb / Keto)

I love a warming, hardy soup in winter…but I don’t love all the unnecessary carbs. This Bacon Buffalo Ranch Chicken Soup cuts the carbs to make it both low carb and keto friendly. Get ready for your whole house to smell like home-cookin’ goodness!

Low Carb Chicken Enchilada Bake

I came up with this recipe because I wanted the flavor of chicken enchiladas….without the carbs and calories of the traditional dish. So I took away the tortillas and simply baked the chicken in enchilada sauce. And as a HUGE TIMESAVING shortcut, I simply used a rotisserie chicken instead of cooking the chicken myself!

Easy and Healthy Taco Chili

I love a good bowl of chili in the winter…but I don’t love all the grease and calories. This recipe for Easy and Healthy Taco Chili maximizes the flavor of chili with a taco twist while minimizing the calories.

Sheet Pan Chicken Shawarma (Low Carb / Keto)

Sheet Pan Chicken Shawarma

While this Turkish street dish is traditionally served alongside a yogurt dip, I substitute low fat sour cream simply for the coolness of the flavor.

Healthier Indian Butter Chicken (Low Carb / Keto)

Healthier Indian Butter Chicken: this low carb / Keto-friendly recipe has all the flavor of the traditional curry dish without all the calories. Only 7 Weight Watchers Smart Points!

One Pan Pizza Casserole – Low Carb / Keto

One Pan Pizza Casserole (Low Carb / Keto)

This low carb / Keto One Pan Pizza Casserole allows me to savor all the pizza flavors – and my favorite toppings – without breaking my low carb / keto diet. And one pan is always a pleaser when it comes to doing the dishes!

Sheet Pan Cheesy Chicken

I cook on a boat. 💕🌴⚓️ Seriously. I have the tiniest of tiny kitchens…called a “galley”. I could keep taking food photos on fake backdrops…or I could take food photos against my island view. I choose the later. 😋 Here is another view of my Sheet Pan Cheesy Chicken and Green Beans. Cheesy and delicious. […]

One Pan Cheeseburger Casserole (Low Carb)

Let’s Connect on Instagram, Facebook, and Pinterest! I’m just going to go ahead and brag. This One Pan Cheeseburger Casserole is every bit as good as this photo looks. And so easy! Who doesn’t love a one dish meal?! I cooked this in one skillet and then transferred it to the oven, leaving only one […]

Oven Baked Salmon with Horseradish Cream (Low Carb)

Oven Baked Salmon with Horseradish Cream (Low Carb)

This Oven Baked Salmon with Horseradish Cream is so easy to make and totally delicious…and low carb to boot!

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Low Carb Cajun Shrimp Bowl

Although Cajun dishes tend to use lots of rice, this easy Cajun Shrimp Bowl utilizes cauliflower rice as a low carb option.

Instant Pot Red Curry Lentils with Cauliflower Rice

I must admit that I love a nice warm bowl of lentils on a winters day. The red curry paste in this dish adds a some extra heat so go easy on it! And only 6 WW Points!

Egg White Muffins with Spinach and Turkey Bacon

These are so tasting and satisfying…talk about starting the morning off on the right foot! While these muffins will keep for 3-4 days in the refrigerator, you can also freeze them for future use. Just thaw out the night before and reheat in the microwave! AND ONLY 4 WW POINTS!

Healthy One Pan Taco Tuesday

I love dishes that are both (1) healthy and (2) one pan…easy clean up and downright good for you! WW Points = 12!

Sheet Pan Dijon Balsamic Chicken Thighs

Let’s Connect on Instagram, Facebook, and Pinterest! When recovering from COVID-19, my husband commented, “This might be the best chicken thighs I’ve ever had.” Enough said… Makes 4 Servings Ingredients: 12 chicken thighs, boneless skinless (3 per person) 1/4 cup balsamic vinegar 1/4 cup Dijon mustard 2 teaspoons honey (substitute maple syrup or agave) 1 […]

Healthy One Pan Chicken and Spinach

This Healthy One Pan Chicken & Spinach provides all three essential components of a healthy meal – protein, starchy carbs, and fiber carbs – with only one dish to clean!

Red Curry Turkey Meatballs

I love meatballs for a variety of reasons: they are easy to make in one ounce sizes for portion control, they use ground meat which is generally cheaper, and if I have a couple of leftovers then they serve as tomorrow’s snacks. These red curry turkey meatballs are a little on the spicy side so […]

Grilled Kale Caesar with Leftover Thanksgiving Turkey

Looking for ways to eat those Thanksgiving turkey leftovers? This grilled kale caesar is both easy AND DELICIOUS!

One Pan Healthy Holiday Meal

One Pan Healthy Holiday Meal

Let’s Connect on Instagram, Facebook, and Pinterest! Preparing for a small gathering during this 2020 holiday season? No need to cook the big bird during this COVID-19 outbreak. This one pan holiday meal will make cooking…and clean up…for your small table rather easy. Also, skipping things like butter, turkey skin, and gravy (substituting Horseradish Creme […]

Pickle Juice Brined Chicken

When I go to Chick-fil-A, I always look forward to the Chick-fil-A sandwich… and that one juicy dill pickle on top of the chicken. I don’t know what it is about that one pickle, but it just changes the flavor of the fried chicken. So if you are like me, then you will love this […]

Bunless Brats

Serves: 4 • 8 Brats • Romaine Lettuce Boats • 1 Red Onion , chopped • Mustard & Ketchup • Relish Directions: 1. Grill the brats according to package direct ions. 2. Serve atop a Romaine boat with the toppings of your choice.

Pineapple Balsamic Turkey Kabobs

Serves: 4 4 Turkey Tenderloins 2lb. Asparagus Pineapple Slices 1 cup Pineapple Juice 1 cup Balsamic Vinega1· Garlic Powder Olive Oil Salt Pepper Directions: 1. In a large plastic bag or bowl, combine the balsamic vinegar, pineapple juice, and 1 teaspoon of garlic powder. Slice the turkey tenderloins into 1 inch cubes. Marinade in the […]

Air Fryer Eggplant Parmesan

Using the air fryer eliminates the frying requirement of the traditional “Eggplant Parmigiana” recipe and results in a heart-healthier dish. Note: If you find eggplant to be bitter, buy a smaller eggplant as these are sweeter. Ingredients: 2 large eggplant 2 egg whites 2 cup Italian bread crumbs ½ cup grated Parmesan cheese 1 cup […]

Grilled Buffalo Blue Cheese Chicken Kabobs

These easy-peasy kabobs are crowd pleaser in our home during the summer months. Healthier than its fried chicken wing counter part, these kabobs pair perfectly with a sweet Rosé to balance the spice of the buffalo sauce. (PS: Rosé is the lowest calorie wine…around 70 calories per 5oz glass!) Serves: 4 4 Chicken Breast, cut […]

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Rainy Day Lentil Soup

One of my favorite meals for rainy days…filling, satisfying, and makes my entire home smell like homecooked goodness. Makes 4 Servings Ingredients: 1 cup lentils, dried 32oz vegetable broth 1/2 cup carrots, diced 1/2 cup celery, diced 1/2 cup sweet onion, diced 1 large sweet potato, cubed 2 cups spinach, chopped 2T garlic, minced Cilantro […]

Sunday Meal Prep Made EASY

I’m a big fan of Sunday meal prep. Just taking a little bit of time to plan out meals makes a huge difference in my week and helps me stay on track with my health and wellness goals. I try to get most meals prepped so that all I have to do is heat the […]

Sheet Pan Teriyaki Chicken

Let’s Connect on Instagram, Facebook, and Pinterest! I’ve said it before. I’ll say it again. I am a HUGE fan of sheet pan dinner: easy to prep, easy to cook, easy to clean. Add EASY TO PLEASE to that list for this Sheet Pan Teriyaki Chicken. WW Points = 5 MEAL PREP TIP: Combine all […]

Sheet Pan Ranch Chicken & Vegetables

Bacon Bacon BAAACCCCOOONNN! Get ready for your house to smell of BACON with this savory and easy sheet pan meal! MEAL PREP TIP: Combine all ingredients in a plastic bag and refrigerate until ready to cook. Ingredients: 4 chicken breasts, boneless and skinless 1/2 cup bacon bits 1/2 package ranch seasoning 2 cups cauliflower 2 […]

Sheet Pan Pesto Turkey Tenderloin

Sheet Pan Pesto Turkey Cutlet (Low Carb)

Go ahead and get your toothbrush ready…because this Sheet Pan Pesto Turkey Cutlets is THAT good. As always, I am a big fan of sheet pan meals: easy to prep, easy to cook, easy to clean up. In short, sheet pan meals are an EASY BUTTON for dinner.

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Low Carb Turkish Meatballs

I love making meatballs for meals because of portion control. In general, I roll my meatballs into one ounce portions: so if I eat 4 meatballs, I know that equals 4 ounces. Rather helpful when counting calories!!! I also make meatballs in big batches so that I can enjoy them as a low carb snack in between main meals. Rather helpful when counting calories! Also, leaving out those bread crumbs traditionally used in meatballs creates a low carb alternative.

Time-Saving Red Beans & Rice

Most weeknights, I need an EASY BUTTON when it comes to dinner. I’ve worked all day and don’t want to work EVEN MORE in the kitchen. But I still want a hardy, savory meal that is also healthy for more family. This Time-Saving Red Beans and Rice is just the Easy Button I need for […]

Korean BBQ Meatloaf Muffins

Tasty. Tasty. Tasty. And easy to make! Plus, making meatloaf in muffin tins helps to control portion size! Ingredients: 1 pound ground turkey 1 tablespoon garlic powder 1 tablespoon powdered ginger 1/2 cup Korean BBQ Sauce, plus 2 tablespoons Olive Oil cooking spray Instructions: Heat an oven to 400F. Spray a muffin pan with cooking […]

Sheet Pan Parmesan Chicken

Who doesn’t love an easy-to-cook, easy-to-clean meal?! Not only is this Sheet Pan Parmesan Chicken BOTH of those, it is savory to boot!

Sheet Pan Island Shrimp

Ingredients: 40 large shrimp (approximately 10 per person) 2 tbsp garlic powder (divided) 1 tbsp smoked paprika 1 zucchini, sliced 1 yellow squash, sliced 1/2 white onion, sliced 1 bell pepper, sliced 1 tablespoon olive oil 2 cups rice, cooked (1/2 cup per person) 1 tablespoon Lime juice 1/4 cup Cilantro Olive oil cooking spray […]

Cuban Turkey Rice Balls

This is my healthy take on this Cuban staple – and rest assured I have not skimped on flavor!

Sheet Pan Turkey Tenderloin

Ingredients: 24 oz. Turkey Tenderloin, cut into 4 equal pieces 12 oz. green beans, ends trimmed 1 sweet potato, cubed 1 tablespoon olive oil 2 tablespoons Mrs. Dash Chicken Seasoning Olive oil cooking spray Instructions: Heat an oven to 400F. Line a baking sheet with foil and spray with cooking spray. Toss the green beans […]

Key West Black Beans and Rice

Heart-Healthy and EASY to make!

Sheet Pan Key West Chicken

Incorporate a little taste of the islands during the winter months with this Sheet Pan Key West Chicken…from my winter hometown!

Sheet Pan Shrimp Fajitas

MEAL PREP: If you are prepping your weekly meals on Sunday, you can do the following and store in plastic bags until you are ready to cook: Slice the peppers and onion. Chop the cilantro. Ingredients: 1 pound of shrimp, peeled and deveined 1 tablespoon Mrs. Dash Southwest Chipotle Seasoning (Salt Free) 1 Red Onion […]

Sheet Pan Honey Garlic Chicken Thighs

As Jerry Lee Lewis sang, chicken thighs have “a whole lot of flavor going on…” (That *is* the song, right???) All kidding aside, chicken thighs are packed with flavor but higher in saturated fat than chicken breasts. So if you are seeking to lower your cholesterol, then substitute chicken breasts or turkey cutlets for this […]

Sheet Pan Turkey Meatloaf Minis

These petite meatloaf portions are probably my favorite meal right now. Full of flavor and satisfying, they are easy to make! MEAL PREP: f you are prepping your weekly meals on Sunday, you can do the following and store in an airtight container until you are ready to cook: Combine the turkey, bread crumbs, 1/4 […]

Sheet Pan Balsamic Chicken

This recipe is “Old Reliable” in my kitchen. It’s easy-breezy and never fails to produce a lip-lickin’ tasty meal. MEAL PREP: If you are prepping your weekly meals on Sunday, you can do the following a store in a plastic bag until you are ready to cook: Marinade the chicken breasts in balsamic vinegar, olive […]

Smoky Black Bean Chipotle Soup

Let’s Connect on Instagram, Facebook, and Pinterest! During a recent hospitalization, the cardiologist talked to us about consider a plant-based diet to combat conditions heart disease, kidney disease, high blood pressure, and diabetes. While it wasn’t a viable option at the time, his comments got me thinking that we could incorporate more plant-based meals without […]

Sheet Pan Pizza Fish

I have found that disguising fish as pizza is the easiest way to get non-fish eaters (and kids) to eat fish. Just treat the fish fillet as your pizza crust and layer your favorite pizza toppings over it…just like making pizza! Ingredients: 4 whitefish fillets Marinara sauce 8 tablespoons mozzarella cheese (2T per fish fillet) […]

Cilantro Lime Chicken

This chicken is best cooked in an a cast iron skillet…

Shrimp & Cauliflower Grits

I’m a Southern girl at heart. And I admit it: I love grits. But this recipe provides a healthier alternative to the corn-and-butter laden recipe of my youth.

Healthier Buffalo Chicken Wings & Drums

This recipe provides a healthier alternative to the everyone’s favorite gamely stable: Buffalo Chicken Wings & Drums!

Winter White Bean Soup

During a recent hospitalization, the cardiologist talked to us about consider a plant-based diet to combat conditions heart disease, kidney disease, high blood pressure, and diabetes. While it wasn’t a viable option at the time, his comments got me thinking that we could incorporate more plant-based meals without completely eliminating meat from our diets. Now […]

Slow Cooked Greek Chicken

This easy-peezy-lemon-squeezy slow cooked Greek chicken is my go-to healthy meal!


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