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epic Grammy meal prep


 some days it’s not about muscles, burning fat, or shredded physiques and washboard abs. some days gym time is just plain ol’ therapy. that’s it.  endorphins are my drug of choice and were just what i needed yesterday.  then my big boy and i went on a grocery run and headed home to meal prep it up.


we could be at home and Chiso will ask, ‘mommy can we go to HEB and eat tortillas?!’ HEB always does right by us.

so, the two Grammy performances i was looking forward to put me straight to sleep!  first Usher, then Yonce.  i stayed up extra long to wait for her and everything!  they did their thing no doubt…i was just ready to see some backflips, hair whipping, something. anything. anywaaaaay, i was trying to get to bed to start my monday with a BANG.  staying on track with our nutrition is most challenging when it comes to this here ongoing health and fitness journey, but that’s nothing new. this rings true for the majority. so once the meal prep part is DONE for the coming days, Sonny and i both breathe a lot easier.  so while i waited to be disappointed lol, i finished up an epic meal prep that included the following:

Crock Pot Spicy Buffalo Chicken


throw all this into the pool (crock pot):

  • 4 boneless, skinless chicken breasts
  • 2 cups Franks Red Hot Wings Sauce
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp smoked sweet paprika (my girl Ogechi found some for me on the shelves at Home Goods)
  • 2 tsp dried parsley
  • 4-5 hours on low!

keep an eye on it though… you know white meat cooks super fast and you don’t want it to be dry.


aaaahh this smelled SO GOOD as i left for the gym this morning!  i wanted to just eat it for breakfast but i waited. keep scrolling and you’ll see tonight’s post workout yumminess.


so here are three things that can cook at the same temp (450 degrees) simultaneously to reduce the time you are in the hot box:

  1. sweet taters (50 min. i like mine super oozey)20150208_213551_1

  2. fresh asparagus and/or bell peppers (12-15 min)

i prefer the really thick spears but this is all Sprouts had. no biggie! i cut the woody ends off, coated them with a little no stick cooking spray, then sprinkled garlic powder and low-sodium lemon pepper seasoning on them.

20150208_213536_1  3.   fresh salmon (12-15 min depending on the size of your fillet though)

i used Adams Reserve Smokey Sweet Potato Rub seasoning for this, my fave salmon seasoning. also here’ s a tippy tip!  as the meat department guy was wrapping up my salmon, he asked if i wanted the skin on or off. i had never been asked that before and excitedly replied, ‘off please!’. but, he weighed it first… which made me raise an eyebrow.  he told me their policy was to always weigh a product first and foremost before making any changes, and i immediately expressed my disappointment in that policy.  salmon skin is heavy, hello! and why am i paying for it if you’re just gonna cut it off and toss it anyway? no deal.  he understood completely and provided excellent customer service by compromising with me this time.  i’d say i’ll do the same thing next time… but i don’t want any trouble. that’s just the way i am. i’d rather cut it off myself at home than ruffle someone’s feathers every single time i want to buy some dang salmon.  i don’t need that kind of stress in my life!!!  anyway, i saved two whole bucks that way thanks to him!  the salmon was 3 lbs, 28oz before skin, and 2 lbs 92 oz afterward. or something like that.

store policies are not the end all be all or etched in stone….if you don’t agree with something (within reason of course), challenge it and speak up.



Beer Can Chicken Bake

terrible lighting produces terrible pictures. sowwie.  it tastes awesome though, i promise you that. i used the remaining 4 chicken breasts from the 8 pack i purchased for this guy.  i cut them into chunks, seasoned them with Weber Beer Can Chicken blend, then i chopped some yellow squash, zucchini, and mushrooms and threw them in there too. next, a squirt or two of liquid aminos, the juice of a fresh lemon, a dusting of dried parsley, then into the oven it went.  45 min.  das it.


BOOM! this is what we do and how we LIVE!  hit us up at for your own personalized meal and workout plan.  we are running a few specials RIGHT NOW. check’em.

fresh berries, oatmeal and/or wheat bran, whole wheat bread (not pictured), and brown rice (not pictured) for good carbs this week.   we had avocado for good fat, and i also made boiled eggs instead of cooking omelets @ breakfast time because it’s waaaaay quicker and more convenient for Sonny who is always on the go.

so my post-workout meal tonight waaaaas: Spicy Buffalo Chicken Pizza using Tandoori Naan bread!  i used fire roasted pizza sauce, part-skim mozzarella, green onion, cilantro, the chicken, and extra wing sauce on top. YUMMERS. 8 min. under the broiler.


i’m doing a review on a useful workout product this week; stay tuuuuned!!!! still in the testing phase.  i promise i always have 50 quadrillion things i want to say and do on every dang blog post buuuut, HIIT in tha mornin’ so, nite!

make these recipes and TAG me! Instagram, Twitter, Facebook, or email me:


share a meal prep tip for any first timers.  

Q: what helps make meal prep easier or quicker when you do it?


9 replies »

  1. I too stayed extra late to watch Yonce for the same reason and was highly disappointed. Also just a heads up on the “Crock” pot headline for the first chicken picture.


  2. Yes! I’m trying most of ideas in this post since I already have several of the ingredients. Last night I made salmon and asparagus with mushrooms, but everything came out bland because I didn’t use any seasoning, only teriyaki and soy sauces. Your recipes have inspired me to start over. Tonight I will season and bake instead of sautéing.

    Question about the chicken: how do you prepare it? Do you buy boneless chicken and grill it?

    Thanks so much for the recipes! A lifesaver!


  3. Your blog made me so hungry immediately when I looked at it! I want all this yummy fresh food!! Yes! I will definitely be back because I need some help with healthy and delicious recipes. xxo!


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