2nd 5 THM Low Carb Dinners Prepped in an Hour

So this is one of those times that I am not truly pleased with how everything worked out. I was rushing trying to get the video filmed during a busy time. I had to get it done since we were leaving for a weekend family vacation Friday and one of the meals was for the vacation. I had so much on my plate prepping for that vacation and then the anniversary trip that my husband and I went on after the family trip. We were celebrating 25 years of marriage and went on a cruise with friends. I had a lot to do but still managed to MOSTLY get the meals prepped. Since I am new at this, I thought I would talk and explain things and then work so that my husband would have an easier job editing the video. That really ate up my time. For the shrimp recipe I was going to use my instant pot to cook my spaghetti squash. Since shrimp cook so fast and the recipe was a fast recipe, the only thing I was going to prep ahead was the spaghetti squash. I didn’t mange to get it done, however, I didn’t work for an hour. I talked so much! When I started watching the video back, I realized how much I talked. I wanted to tell myself to stop talking and work. Also, a note on my outfit. I thought it was a pretty cute summer outfit. After watching some of the video, I have determined that I won’t wear those pieces again at the same time.
I am new at this and am just sharing real life. I will always be real. I honestly don’t have enough brain power to be something I am not. I hope that this is at least somewhat helpful. This definitely helps me stay on plan and not give in to drive-thrus on busy days. We all have those days or seasons. I have been there and sometimes find myself there. Don’t end up being overwhelmed. Make a plan, do some prep and it will make things so much easier. I will be making these plans all low-carb or THM S meals. We generally eat mostly S dinners. If you want more E dinners, adjust what I have or make the other 2 dinners E meals. When I made tacos, make that an E. Use low-fat meat and don’t top with cheese, avocado or regular sour cream. Maybe a wedge of light laughing cow cheese or low fat cream cheese. Eat some low-fat refried beans and/or some Spanish rice made out of brown rice. Use strong flavors to make your E taco meal satisfying. Use cilantro, salsa, diced jalapenos, etc. Make this dish pop as an E, you don’t have to eat bland food. Add flavors that you like, add more spice or seasonings. I have one kid who hates cilantro. The rest of us love it!! Most of us love pico and some don’t. You can adapt these recipes however you need to. Less spice, more spice. Adapt everything I share for your family,, your situation. I add finely chopped mushrooms to my ground beef, cauli rice as well. I even add cauli rice to my soups. Now, if you watch the video, you have been warned. I am a hot mess!!
My menu:
Low Carb Taco Casserole. There are hidden veggies in this recipe. I topped this with what I had at home, lettuce, tomatoes and sliced black olives. Top this with your favorite Mexican style toppings.
Supreme Pizza Chicken Bake- I sauted the onion, bell peppers and mushrooms. I don’t like those on my pizzas mostly raw so I always pre-cook them. Top your chicken with your favorite pizza toppings. Serve with a side salad. This dish was nice but I probably won’t make it regularly.
I used the other chicken breasts in the pack in this recipe. Basically I seasoned them and baked them. I served them with the loaded cauliflower and a small side salad.
The garlic shrimp is served on top of pasta. For me I did spaghetti squash and another salad. Switch up the whole salad thing if you want. Roasted veggies would be wonderful or even a low carb coleslaw would be perfect.
Tacos with Cauli Spanish rice. I add chopped mushrooms and some cauli rice to my taco meat and no one knows. I have fooled many people. I took this taco meat to the beach house and the picky mushroom and cauliflower haters had no clue. Top your tacos with your favorite toppings on low carb shells. You can use lettuce for your shells or low carb tortillas.

Here are links to the recipes I used:
http://jenniferoverstreet.com/index.php/2019/09/26/low-carb-taco-casserole/
No extra sides with this meal
https://theschmidtywife.com/supreme-pizza-chicken-bake-recipe-low-carb/
Salad, you can add roasted veggies if you want
https://www.mydayrecipes.us/2018/12/loaded-cauliflower-casserole.html
This going to be served with roasted chicken breasts and salad if you want
https://cafedelites.com/creamy-garlic-shrimp/
Serve over spaghetti squash or whatever pasta option you want and salad
https://www.thecentsableshoppin.com/mexican-cauliflower-rice/
This goes with tacos. You prep the meat during meal prep. Use your choice of taco shell. I rotate between romaine lettuce shells and store bought low carb tortillas.

Here is the PDF Grocery List

5 Dinners prepped in 1 hour


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Roasted Strawberries

Roasted strawberries?? When I first heard about this I thought the idea was crazy!! Strawberries are wonderful fresh, why roast them? I don’t know exactly what happens but the end result is so good. This is my absolute favorite way to top my Greek yogurt. I made these last month and topped a cheesecake. It was perfect. If you this, I don’t think you will be disappointed.

Ingredients
1 lb Package of strawberries, hulled and sliced
2-3 Tbl of sweetener I used Gentle Sweet. If using pure stevia use very little
1 tsp of Vanilla

Directions
1. Preheat oven to 350.
2. Line a cookie sheet with parchment paper.
3. Toss strawberries with sweetener and vanilla.
4. Place on parchment paper lined cooked sheet. Place in oven.
5. Bake 20-30 minutes.
6. Let cool and store in fridge. Use as a topping however you want.


Posted in Breakfast, Desserts, Recipes, Snacks, Uncategorized | Leave a comment

Low Carb, Secret Ingredient Chili

This recipe is family friendly and has a secret ingredient that is very beneficial for your health. I love to sneak it in when I can. So many people think they don’t like okra but in this recipe, you can’t tell. If you are really watching your carb count, eliminate the beans or use a small can of beans. You can also use one can of the crushed tomatoes and some tomato paste mixed with water. My family eats it like it is and they love it. We top ours with some of the following: cheese, sour cream, diced onions, avocado, jalapenos and sugar-free ketchup. If you want more spice, increase the seasonings. Do you like your meals a little bit less spicy? Decrease the spice. I have a daughter who can’t eat mild salsa so I have had to make meals like this a little on the bland side and we add more when we are making our bowls. I hope your family likes this as much as mine do.

Ingredients
2 Lb Ground Beef
2 28 oz Cans of Crushed Tomatoes
1 Can of Rotel- diced tomatoes and green chilis
1 30 oz Can of Pinto Beans, rinsed and drained
1 Container of mushrooms, diced small
1 Medium or Large Onion
2 Cups of Frozen Okra
1 T Unsweetened Cocoa Powder
Salt and Pepper to taste
Chili powder, ground cumin, garlic powder, onion powder
1 Doonk of Stevia or other sweetener of choice

Directions
1. Brown ground beef. While ground beef is browning, dice onions and add to the pot.
2. Add seasonings of choice and mushrooms. Continue to cook and brown until everything is fully cooked.
3. Take one can of crushed tomatoes and pour into blender. Add okra and blend until no green specs remain.

4. Add okra tomato mixture, the other can of crushed tomatoes, can of diced tomatoes with green chilis, drained and rinsed beans, and cocoa powder.
5. Simmer for about 15 minutes. Taste and adjust as needed. I added more salt, chili powder and garlic powder. Season for your family’s tastes and top with your favorite toppings.

Posted in Lunch/Dinner, Recipes | Leave a comment

Low Carb Taco Casserole

Do you need an easy and family friendly dish? This casserole has hidden veggies and is one that can be made ahead of time. I made this when I did another prep day of 5 THM friendly dinners in an hour. All of the ones I made this time were S meals, or low carb. If you are feeding less people you can halve the recipe or take your meat and veggie mix and freeze half for a later meal. This definitely is a meal you could take to a gathering and no one would know that it is full of veggies. If you have kids and want to give the some carby sides, refried beans, tortilla chips with salsa or Spanish rice. Give it a try and let me know what you think.

Ingredients

2 lb Ground Beef
1 Package Mushrooms, diced small
1 12 oz Package of Frozen Cauli Rice
1 Diced Medium Onion
1 1/2 Bell Peppers, diced I used yellow and red
2 Packages of Taco Seasoning, or DIY equivalent
1 T Tomato Paste
1 to 1/2 Cups of Sour cream
2 Cups of Shredded Cheese
Favorite toppings:
Sliced black olives
Diced tomatoes
Chopped lettuce
Chopped green onions
Chopped cilantro
Salsa
Avocado


Directions
1. Preheat oven to 350 degrees.
2. Brown ground beef.
3. Add mushrooms, cauli rice, diced bell peppers and taco seasoning. Stir until combined and cook until completely cooked through. Stir occasionally. Add tomato paste and water. Stir and allow water to cook down. Taste and adjust as needed.
4. Add the beef mixture to a 9×13 dish. Top with shredded cheese. Bake in oven for 15 minutes. If you are cooking this cold from the fridge, you will need to bake it longer. Remove from the oven and carefully spread sour cream on top.
5. Sprinkle with whatever toppings you desire. Serve warm.

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5 THM Dinners Prepped in 1 Hour

This week I prepped 5 Trim Healthy Mama dinners in 1 hour. This makes following THM and making sure I keep my dinners on plan so much easier. I also don’t have to hit a drive thru, eat off plan or feed my family cereal for dinner.
How to do this- find 5 dinners that you can assemble some ahead of time. Buy everything that you need but check your cabinets and fridge/freezers first. Get out all of your ingredients, bowls and anything needed and skillets that you might need. Start with items that need to be cooked first, like rice, so they have time to cool before you need to put them in the fridge. There are 2 crockpot recipes and the mini meatloaves and green beans cook at the same temp and almost the same times.
Here is my first menu, pdf with grocery list and a video of me showing what I did.

Meatball Casserole with salad
https://www.isavea2z.com/low-carb-meatball-casserole-recipe/

Salmon Patties with roasted veggies and salad I didn’t add the dill or parsley and I used diced onions in place of the green onion, If you are going to use them make sure you add them to the grocery list.
https://thatlowcarblife.com/low-carb-salmon-patties/

Santa Fe Chicken served over brown rice and topped with green onions and cilantro
http://jenniferoverstreet.com/index.php/2019/09/20/crockpot-santa-fe-chicken/

Jalapeno Popper Meatloaves served with oven roasted green beans and microwaved mashed caulifower
http://jenniferoverstreet.com/index.php/2019/09/20/jalapeno-popper-meatloaves/
http://jenniferoverstreet.com/index.php/2019/09/20/roasted-green-beans/

Keto Roast with veggies (I added celery but it isn’t in the ingredient list) and served with frozen mashed cauliflower
https://www.wholesomeyum.com/keto-low-carb-pot-roast-slow-cooker-recipe/

Here is the PDF

I hope this is helpful in your THM journey. If I can help you, feel free to contact me.

Posted in Beginners Steps, Helps & Tips, Menus, THM, Uncategorized | 1 Comment

Roasted Green Beans

This recipe is so easy it seems silly to put on here but I thought I would go ahead and make a post for this recipe. I have one kid who doesn’t like these but he is my pickiest in the house. It is so easy you might include this as a side weekly. You add more seasonings or less. I sometimes add Parmesan cheese or nutritional yeast or both. Maybe some minced garlic in place of the garlic powder. Add to or take away ingredients to make this what your family would eat.

Ingredients
14 oz Frozen Extra fine green beans (I get mine at Aldi)
Olive oil
Salt and pepper
Garlic and Onion Powder
Opt- minced garlic, nutritional yeast, parmesan cheese, cayenne pepper, etc

Directions
1. Turn oven to 400 degrees.
2. Dump bag of frozen green beans onto a baking sheet. Drizzle with olive oil. I would guess I use between 1-2 tsps.
3. Shake on seasonings to taste. Toss green beans to get them all coated.
4. Bake for 20-3o minutes or until done.
5. I added a little more olive oil and salt after baking. And a little cayenne and nutritional yeast.

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Jalapeno Popper Meatloaves

Want a change of pace in your weekly meatloaf? Give this appetizer inspired recipe a try. No need to have jalapeno poppers as an appetizer, make it the main part of your meal. Serve it with your family’s favorite sides. To keep this a THM S or low carb, I serve it with mashed cauliflower and roasted green beans. This is also a good make ahead recipe.

Ingredients
1 1/2 lb Hamburger meat, try to get around 93/7
2-3 Jalapenos depending on how hot you like it, Diced
2 Eggs, cracked
1 Cup Shredded cheese, cheddar or colby jack
4 oz Softened Cream Cheese
2.5 oz Real bacon bits
1/3 Cup Almond flour
1 t Salt
1/2 t Ground Pepper

Directions
1. Preheat oven to 400 degrees.
2. Mix all the ingredients together in a bowl.
3. Put meat mixture into muffin pans I used silicone.
4. Bake for 20-30 minutes, or until baked through.
5. Makes one dozen mini meatloaves.

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Crockpot Santa Fe Chicken

Here is a super easy recipe that you can make ahead if you would like. It is a family friendly E meal with proper carbs. I love this and make it about once a month. If you are making this ahead of time, you can add everything except the cream cheese and toppings to a gallon bag and squish around to mix things up and store in the bag. If you have family that needs crossovers, you can top theirs with sour cream and shredded cheese. Like things spicy, increase the spice or top with jalapenos. Dress this up you want it, this recipe is pretty flexible.

Ingredients
4 Boneless Skinless Chicken Breasts
15 oz Canned Black Beans
15 oz Canned Corn
2 Cans of Diced Tomatoes with Green Chilies (Rotel)
1 Package Taco Seasoning or DIY
6 oz of Light Cream Cheese, to be added near the end of cooking
2 Cups Cooked Brown Rice
Toppings: Chopped cilantro, diced green onions, etc

Directions
1. Dump everything except the toppings, cream cheese and chicken breasts into the crockpot. Stir everything together.
2. Add chicken breasts into the pot and stir.
3. Turn on low and cook for about 5-5 1/2 hours. Take our the chicken and add in the cream cheese.
4. Shred the chicken and add back to the crockpot. Stir and continue cooking until cream cheese is melted.
5. Serve over brown rice and top with desired toppings.
6. To make ahead, dump everything that you added to the crockpot into a gallon sized baggie. Mix and smoosh until mixed. Add the chicken and store in the fridge or freezer until ready to cook. Follow the instructions above.

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One Week No Cheat Challenge

I have found that for me to be successful, I need a plan. I often change things up and modify my plans but I must have a plan first. Another way I am successful is if I can do any prep work. We have a Monday holiday coming up so I am going to use that to my advantage and prep for the coming week. I will shop on Saturday and do some prepping on Sunday and finish up on Monday.


Sunday I will take a family pack of chicken breasts and put them in a crockpot on low for about 5 hours. I season with salt, pepper and garlic and onion powder. These chicken breasts will be used as our protein source for salads throughout the week and for lunches when I have a sweet potato.
I will also brown up my meat for Cowboy Grub. I add in finely chopped mushrooms and some cauli rice. Doing it this way no one can tell they are in there and I can get more veggies into my family.
Monday is the main day for me. Since I am using the oven, I need to make sure I am planning how I use it. It is summer here in Texas and I don’t want it on all day. I start with baking up my turkey bacon. When that is done I roast the strawberries. I bake the cheesecake crust after the strawberries. And finally I baked the cheesecake.


Now I prepped as many things that I could. I made up the marinade for the chicken thighs. I put the thighs in a gallon baggie and added the marinade. That will be stored in the fridge until Tuesday’s dinner. I made a quadruple batch of the pumpkin pie whip. I made up meat for tacos with hidden diced mushrooms. I also prepped up veggies for salads. I chopped up bell peppers, mushrooms, broccoli, cucumbers and tomatoes. This makes it super quick when I make my hubby’s salads for his lunches throughout the week.
Next weekend we will make up some egg and meat cups for breakfasts throughout the week. We will make a strawberry mousse and prep a couple meals. With some forethought and some work, we can be successful, even when life gets crazy. We can also keep that momentum going and continually prep and be successful.


Here is my planned menu starting with Tuesday and Ending on Monday. I will include snacks and desserts as well. All recipes are NSI needed, are all available online and easy. I tried to make it so a beginner to THM can follow it and be successful. Everything I purchased I bought either at Aldi or WalMart. You can do this!
I have added a video where I explain what I did and show how I store some of the prepped veggies. I am not a professional and you can definitely tell. This might be helpful if you are a visual learner.

Posted by Jennifer Overstreet, Healthy Living Coach on Monday, 2 September 2019

Tuesday:
Breakfast Oatmeal with fruit
Lunch are salads made with veggies I prepped and chicken breasts I made in the crockpot to prep for the week.
Snack for today will be non-fat Greek yogurt with a little stevia and either fresh or frozen fruit.
Dinner is Chicken thighs with green beans. This is a sheet pan meal. We will marinate the chicken on Monday during the meal prep. I also will be using the Aldi brand of frozen skinny green beans in place of what the recipe suggests to use. Add a salad and we will have cheesecake for dessert.
https://kalynskitchen.com/roasted-lemon-chicken-green-beans-sheet-pan-meal/
https://www.certainlyketo.com/mixed-berry-keto-cheesecake/


Wednesday:
Breakfast is fried eggs, turkey bacon I prepped and sauteed okra
Lunch today is sweet potatoes with chicken breast that I prepped
Snack is Cottage berry whip https://www.facebook.com/TrimHealthyMama/photos/cottage-berry-whip-page-379dont-overlook-this-simple-recipe-it-is-sweet-health-p/486164634770722/
This will be an E dinner, it will be Cowboy grub. If the meat and brown rice are prepped ahead over the weekend, this will be so fast to throw together. If you want something sweet, I would eat some strawberries.

Thursday:
Breakfast and lunch are repeats from Tuesday.
Snack for today will be the Pumpkin Spice Whip. If you aren’t concerned about it being a fuel pull, make a little more than the recipe makes.
http://jenniferoverstreet.com/index.php/2019/08/30/fuel-pull-pumpkin-pie-whip/
Dinner will be tacos. Make the meat however you want. I will be doing my trick of adding in the chopped mushrooms and diced cauliflower. I will eat mine on lettuce and my hubby will most likely eat his on a salad. My boys will have tortillas and beans.

Friday:
Breakfast and lunch are a repeat from Wednesday.
Snack will be roasted strawberries with Greek yogurt. I think I am most excited about trying this recipe. It sounds crazy but the comments say it tastes amazing. We will be serving this on top of pancakes tomorrow morning, so either double up on the recipe or only eat a small amount.
https://northernnester.com/roasted-strawberries-thm-fp-keto-gf-df/
Dinner is lemon butter tilapia. My hubby doesn’t like fish so I will make some other protein for him. And he won’t eat much of the asparagus either. https://damndelicious.net/2016/04/30/baked-lemon-butter-tilapia/


Saturday:
Today we will have pancakes with bacon and the roasted strawberries for breakfast.
http://jenniferoverstreet.com/index.php/2019/08/07/low-carb-keto-pancakes/
Lunch today will be leftovers. I like to make sure I have some leftovers so I don’t have to cook all weekend. Snack will be the same. Most likely a Pumpkin Pie Whip
Dinner will be chicken burrito bowls. Add whatever spices and other additions you want. I like flavor with my food and this one might need something added.
http://ifspoonscouldtalk.com/2016/02/burrito-bowl.html


Sunday:Breakfast for me will be overnight oats. This makes two so I will have one Monday for a snack.
http://jenniferoverstreet.com/index.php/2019/08/04/blueberry-overnight-oats/
Lunch will be bunless burgers with a side salad
https://realsimplegood.com/bunless-burger-recipe/
Dinner is a crockpot recipe that we will start after lunch and have very little work on Sunday night.
https://fitmomjourney.com/trim-healthy-mama-slow-cooker-chicken-and-rice/


Monday:
We will prep some egg cups or mini frittatas this weekend to be used throughout the week.
http://jenniferoverstreet.com/index.php/2019/08/11/low-carb-thm-s-keto-egg-cups-or-mini-frittatas/
Lunch is leftovers from Sunday’s dinner. This will make a lot.
Snack is cottage berry whip
Dinner is something that I make about once a month or so. I season a whole chicken however I like it seasoned. I take a crokpot and make 3 foil balls and rest the chicken, breast side down, on top of the foil balls. I cook it on low for about 6 hours or so. We will serve it with a roasted cauliflower and have the strawberry mousse for dessert.
https://ahealthymakeover.com/roasted-garlic-parmesan-cauliflower/
https://northernnester.com/strawberry-mousse-thm-fp/

Posted in Helps & Tips, Menus, THM, Uncategorized | Leave a comment

Fuel Pull Pumpkin Pie Whip

This is such a delicious fall themed fuel pull snack or dessert. I needed something one day before dinner but dinner was going to be a heavy S so I wanted something that wouldn’t be heavy. Also, the pumpkin spice latte came out this week and I was one of those people who bought one the day it was released. Well, that isn’t who I am anymore but that doesn’t mean that I don’t miss them. This helped with that craving and filled that need for a yummy snack. Use whatever sweetener that you have. I love gentle sweet but you can use your favorite sweetener. Adjust the spices to your taste. This recipe is so quick and easy and delicious, it might become a favorite of yours. Check the numbers on your cottage cheese and canned pumpkin to make sure you keep it in the fuel pull guidelines (if you are wanting it to stay a fp).

Ingredients
1/2 Cup low fat Cottage Cheese
Slightly heaped 1/4 cup of Canned Pumpkin
2 teaspoons of Gentle Sweet, or to taste
a few dashes of Pumpkin Pie Spice
A dash of Maple and Vanilla extracts

Directions
1.Put all ingredients in a blender or a food processor or use a stick blender.
2.Taste, adjust if needed.
3.Store in the fridge if you aren’t going to eat right away.

Posted in Desserts, Recipes, Snacks, Uncategorized | Leave a comment