Simple, clean recipes for everyday strength

Nina's strategy

Meal Prep for a Hectic Week

Strategic, efficient meal prep is a critical component of a successful dietary protocol for optimal wellness. Life is busy and too often gets in the way of thoughtful meal planning during the week. Taking a couple of hours on a weekend day to shop, stock, and meal prep will guarantee that you are eating clean. Clean eating will sustain energy, optimize focus, reduce systemic inflammation, and is key to weight management.

An added bonus… meal prep saves time and money!!

• Establish an eat-clean grocery list — healthy prep starts with smart shopping and a stocked pantry of essentials.
• Shop with shortcuts in mind — pre-cooked brown rice, sliced veggies, prepared salads, and cut fruit earn their keep on crazy weeks.
• Be recipe savvy — prep once, use twice: a batch of roasted vegetables can fill wraps, tacos, and baked potatoes all week.
• Write a quick prep to-do list — staying focused is half the battle.

What you can prep in…

5 minutes: chop veggies for snacks or recipes, rinse and store lettuce and herbs, shake up a vinaigrette, assemble grab-and-go snack bags.

15 minutes: make a salad or dip for the week, smoothie freezer packs, a batch of hard-boiled eggs, or overnight oats divided into containers.

30 minutes: cook a batch of quinoa or brown rice, roast a tray of vegetables, cook your proteins for the week, or simmer a big pot of oatmeal.

Portion-sized meal-prep containers make the whole system easier — and quietly reinforce portion control.

Meatless & hearty

Vegetarian Chili

Vegetables, beans, and bulgur bring the body — a cold-day favorite that proves meatless can still be satisfying.

Ingredients

• 1 small clove garlic, finely chopped
• 1 small onion, chopped
• 1 small green pepper, chopped
• 1 celery stalk, chopped
• 1 medium-sized carrot
• 1 28-ounce can tomatoes
• 2 4-ounce cans of chopped green chilies
• 1 can kidney beans, undrained
• 1/4 cup bulgur wheat
• 2 teaspoons chili powder
• 1 tsp leaf basil
• 1 tsp lemon juice
• 1/2 tsp oregano
• 1/2 tsp ground cumin and 1/2–1 tsp liquid red pepper seasoning

Directions

1. Cook the garlic for 2 minutes over medium-low heat without browning. Add the onion, green pepper, celery, and carrot. Cook 5 minutes, stirring often — don't let the veggies brown.
2. Drain the tomatoes, reserving 1/4 cup juice, and chop them. Add the tomatoes, reserved juice, undrained kidney beans, undrained chilies, bulgur, chili powder, basil, lemon juice, oregano, cumin, and liquid pepper seasoning.
3. Bring to a boil, then simmer, uncovered, 20 minutes, stirring often.

Start strong

High-Protein Breakfasts

Four quick options with real staying power — protein-forward starts that keep you full and fueled through the morning.

Curried Tofu Scramble

1 T coconut oil · 1/4 red onion, sliced · 2 handfuls spinach · 4 oz extra-firm tofu, cubed · 1 T hot curry powder · 1 tsp cumin · sea salt & pepper. Sauté the onion in coconut oil, wilt the spinach (covered, 2 minutes), add the tofu and seasonings, and stir until the spinach is soft. Splash in 1 T water to release the seasonings, simmer a minute more, and serve.

Green Smoothie

1 cup ice · 6–8 oz almond milk · 1 frozen banana (or 1½ cups frozen cherries or berries) · 1½ cups kale · 1 scoop vanilla collagen protein powder. Blend and go — makes 2 servings.

Greek Yogurt Parfait

1 container nonfat plain Greek yogurt · a handful of berries · granola. Layer and enjoy.

Breakfast Bananas

4 bananas · 2 cups low-fat cottage cheese · 6 T strawberry preserves · 1/4 cup chopped roasted peanuts · pinch of sea salt. Halve each banana lengthwise, top with 1/2 cup cottage cheese, 1½ T preserves, 1 T peanuts, and a pinch of salt. Makes 4 servings — about 255 calories and 17 g protein each.