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meal prep

Food News

Why Meal Prepping Can Change Your Life | consistency

America has a gluttony issue. America has a portion problem.

Habitual healthy eating should never be stressful; it should be a part of our daily routine, as our hygiene is a part of our daily routine. I am going to take you through the meal prepping program that assisted me in losing close to 60 pounds, supplement free. It’s also not solely about the weight loss, at all. The weight is bound to come off with the lifestyle change. There are tons of diseases and ailments in the world that are acquired through years of continuous unhealthy eating.

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Veggie/Sausage Bake | breakfast

Hello all! Last night I planned on going to bed early, but when I feel my creative senses calling, I have to pick up. So, I just went and stood in my kitchen. I thought to myself, “maybe I should try to create a breakfast dish so I can already have it prepared for the next couple of days.” And then, about an hour later, there was this. I had to stop myself from eating it all last night! Absolutely delicious. I let my co-worker try it this morning and she said “Kiara. I just don’t understand how this is possible. Like, who thinks of stuff like this? It’s perfectly done“. I just smiled and said “thanks! I guess me, lol“. It’s a really great meal prep idea. Here it is:

*don’t forget to click through the pictures above, there’s more than one displayed! Continue Reading

Did You Know?

Salad in a Jar! | mason

Hello wonderful people :)

This is one of my favorite creations, ever. There are so many variations of a mason jar salad that can be created. It is a great way to integrate a little bit of every food group in one meal. Not to mention, it’s delicious! Don’t debate me.

I’ve made these a million times, and a million different ways. Just sharing one!

The most important thing to be informed about is the layering! If you take a look, the salad dressing is on the bottom. This is so that when the salad is dumped into a bowl, the dressing would be on top! And vice versa for the spinach (or whichever form of “salad” you choose (spinach, spring mix, lettuce, kale, etc). Continue Reading


It’s Cold Outside! | soup

Finished Product

Hey lovely people! This is a soup recipe that I literally threw together (with care, of course). I was snowed in for a few days and it was a HIT, so I decided to share the wealth and knowledge.

*Yields 10 servings

You will need:

  • 6 cups low sodium chicken broth
  • 2 cups fresh spinach
  • 1 pound lean ground turkey
  • 8 oz diced tomatoes
  • 1 cup cooked brown rice
  • 1/3 cup chopped raw onion
  • 1/3 cup chopped raw cucumber
  • 2 minced garlic cloves
  • 1 tablespoon Italian seasoning
  • 1 tablespoon onion powder
  • 1 tablespoon cajun seasoning
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon oregano

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Chicken Noodle Soup

Finished product
*Yields 6-8 servings
  • 4 cups low sodium chicken stock
  • 2 cups shredded cooked chicken (112g)
  • 2 cups uncooked home style egg noodles
  • 1 clove garlic, chopped (4g)
  • 1 teaspoon fresh basil
  • 1 teaspoon ground thyme
  • 1 teaspoon dried oregano leaves
  • 1/2 cup finely chopped raw onion
  • 1/2 cup chopped raw carrots
  • 1/3 cup finely chopped celery
  • 1/3 cup frozen peas
  • 1/3 cup frozen green beans (100g)

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