Eat. Lift. Play. Repeat.

Eat Clean :: Lift Heavy :: Play Daily :: Repeat

Day in the Life: Mel’s Meals [#24]

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mel's meals

Every week I like to document for an entire day everything I eat and drink to show you that clean eating is doable! It doesn’t have to be fancy or super complicated recipes. Half the time I don’t even use a recipe! I throw random ingredients in a bowl (or this time on a plate) and call it dinner!

If you have questions about how I prepared some of these foods then check out yesterday’s Grocery Shopping & Meal Prep Week 9 post. It will show you what I bought at the grocery store for the week and how I prepared all my foods and meals for the week.

I didn’t consume as much water as I would have liked. I had plenty, but not as much as usual. I had 1 liter right off the bat and then 4 throughout the day. I usually drink two liters before lunch at the office, 1/2 or a full liter over lunch, then another 1-2 in the afternoon. I try not to drink anything after work because I’ll pee all. night. long. [Read more…]

Grocery Shopping & Meal Prep – Week 9

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Grocery Shopping & Meal prep

I changed up my routine quite a bit this last weekend in terms of meal prep. First of all, it was a 3-day weekend with the 4th of July falling on Monday. We had plans to take Donny’s sister and her husband on a Sunday-Funday-Adventure in Denver. They were visiting for the week and we decided to take them away for half a day. I knew that would be a busy day (my typical food prep day) and we were busy all day on the 4th. Instead of having to squeeze it in somewhere I just asked Donny to grill for me on Saturday, since we didn’t have any obligations.

I went grocery shopping Saturday morning and then Donny grilled all my food later that afternoon. We have Bobstock, our biggest event of the year at work, this coming weekend so it was going to be a short week in the office. I decided to make three days worth of full meals but leave Friday open to whatever comes my way. I won’t be in the office and it will be quite hectic, so I’ll figure it out along the way! I always pack snacks for the day, but no full meals.

Here is what I bought at the grocery store and how I used those food to meal prep for the week. [Read more…]

Oatmeal 4 Ways – Recipe Roundup

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Oatmeal 4 ways

Oatmeal is one of my favorite breakfast foods. Well, it is one of my favorite foods in general! It is healthy, full of fiber and keeps you full all morning!

I eat oatmeal in some form 4-5 days per week. In the summertime, I prefer overnight oats. In the winter, I tend to make more hot oat recipes! Sweet or savory you can make oatmeal one million different ways!

You can use oatmeal in so many different types of recipes from cookies to meatloaf to breads. Breakfast is the obvious choice, but get creative in your clean eating recipes. Oat flour can be a great substitute for other whole grain flours. [Read more…]

Anything & Everything Friday – July 1

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image

Happy Friday! Even better….a Friday before a 3-day weekend!!! Whoop whoop. Any fun plans for the 4th of July? 

We have some soft plans, if you will, this weekend. We have things to do and places to go, but exact schedule that we have to follow. Kind of nice!

Well today’s Anything & Everything Friday has two different BBQ/cookout articles. One is healthy related and the other splurge related. Check them both out plus an awesome core workout and I am talking about heart rate below. Let’s do this! [Read more…]

Day in the Life: Mel’s Meals [#23]

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Mel's Meals

Clean eating foods don’t have to be boring. It can be simple meals thrown together in a matter of minutes! It takes a little bit of planning, but can be easy. I promise!

Day in the Life: Mel’s Meals is a weekly post which I show you everything that I eat and drink throughout the day. I try to eat as many whole foods as I can, but supplement with some convenience foods once in a while too. Scroll down to see all the different foods I ate throughout the day.

I aim for 1,600 calories per day with 40% of that coming from protein sources, 30% from carbohydrate sources and 30% from fat sources. I am typically very good at hitting those values Monday thru Thursday, but the weekends aren’t always perfect. Here is everything I ate on Monday. [Read more…]

Grocery Shopping & Meal Prep – Week 8

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Grocery Shopping and Meal Prep

Grocery Shopping & Meal Prep posts are a way for me to share with you the clean eating food items I purchase at the grocery store and then how I use to foods during meal prep. This week I spent about two hours in the kitchen, but managed to make a ton of extra meatballs to stick in the freezer. It would have been shorter, but they took some time to bake. Otherwise, this week was SUPER easy!

I had a really busy weekend and knew I wouldn’t have my normal schedule of grocery shopping Saturday and meal prepping Sunday mid-day or mid-afternoon. I ended up grocery shopping after work on Friday (it was a MAD HOUSE, so I do not recommend that unless necessary haha). Then I meal prepped pretty early on Sunday. I’m talkin’ cooked from 6:30am-8:30am…it wasn’t too bad actually! I needed to be gone by noon so I started right when I woke up. [Read more…]

Grapefruit Vodka Soda

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Grapefruit Vodka Soda

In my Anything & Everything Friday post last week I had a link with some better-for-you-summer-cocktails. It got me thinking about what I like to drink when I sit on the back porch to relax. Occasionally I’ll grab a beer and enjoy that, but some nights I want a cocktail! Like a Grapefruit Vodka Soda.

Is vodka clean eating? Is alcohol in general clean eating? Not so much. It is called balance, right?!? [Read more…]

Anything & Everything Friday – June 24

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Friday

Tee-hee-hee…. I love a good food-related joke! Happy Friday!!! Time for Anything & Everything Friday, where I share five random topics with you. I receive emails throughout the week about food, exercise, beauty, etc and most of them are health-related. I love learning more about health in general and enjoy reading about those topics. I pick some of my favorite articles and share them with you each week! They are typically related to health, but sometimes it is “health-related” by being hilarious. Laughing is healthy!!!

This week I have some recipes for some healthier summer cocktails, a list of the best protein sources, movies for a girls’ night in and some reasons to strength train! Let’s do this…. [Read more…]

Day in the Life: Mel’s Meals [#22]

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Mel's Meals

Day in the Life: Mel’s Meals is a weekly post showing you exactly what I eat throughout the day. You do not have to eat just like me, but I want to show you some of the healthy, clean eating meals that I throw together. I honestly don’t spend a lot of time cooking. I cook breakfast and dinner if I have the time, but sometimes it is a throw-it-in-a-bowl-and-call-it-dinner type of meal (aka my dinner below).

Clean eating and choosing healthy foods doesn’t have to be difficult or time consuming, so I am here to help give you ideas for quick meals that are good for you. Check out yesterday’s Grocery Shopping & Meal Prep Week 7 post to see a little more detail about how I prepared these foods.

I am not kidding when I say I love to talk about food! Please feel free to ask me anthing… whether it be about my pre & post-workout supplements or how I cooked those dang Brussels sprouts to make them delicious, feel free to shoot me an email, Facebook message, or comment below.

Alright, well here is everything I ate and drank on Monday. I ended up with 5+ liters of water (1 right off the bat and 4 1/3ish throughout the day). Just so you know, I drink a TON of water and go to the bathroom all. the. time. I definitely like the way being hydrated makes me feel though, so it’s worth it. [Read more…]

Grocery Shopping & Meal Prep – Week 7

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Grocery Shopping & Meal Prep

Lately I’ve been going grocery shopping on Saturday and then having everything already at home ready for meal prep on Sunday. I didn’t get that luxury last week, but I was back to that schedule this week.

My mom actually asked if I wanted to go to some garage sales Saturday morning so I went with her. We were about done and she said she’d brought her list for the grocery store if I needed to go. I figured it was the perfect time to go so I didn’t have to drive back to town and go. Plus, company at the grocery store is fun! We were pretty much in and out in 20 minutes or so, which is pretty good!

Well here is my weekly Grocery Shopping & Meal Prep list, which is meant to help you decide what clean foods to buy at the grocery store and also some easy ways to incorporate those into meal prepping. Each week I pack three meals per day for five days in the week, so a total of 15 meals. Two of them are similar and can for my meal around noon or for my mid-afternoon meal. I typically make something similar to breakfast for my mid-morning meal. For example this week I made yogurt parfaits. I then use the leftover prepped food to make breakfast and dinner at home. Easy peasy!

Late last week we had a catering job on Friday night and had a few things leftover. I didn’t need a ton of stuff, but definitely the basics! Here is what I bought at the grocery store and then how I incorporated that into my meal prep! [Read more…]