Go to meal for: Fat loss, Muscle gain and satiety

I have heard on multiple occasions this week that my meals smell really damn good. Amazing actually. Quite a strong word for a Tupperware lunch! I am no Julia Child or Suzie homemaker in the slightest but I will say that my meals usually smell and taste great. It's only sometimes when I get too creative they go down a fowl path. So generally I save my creative juices for other things :)

I am able to commit to my healthy lifestyle and food choices because of this reason alone. My food is always appetizing to me and I get excited to eat it! If your healthy meals do not taste and smell enticing, the chances of you running to the "bad foods" later are extemely high. You will feel like you deserve something delicious because your tastebuds have been deprived of it all day. And by that point, your will-power is shot setting you up for a binge session. Finding delicious meals that fit into your plan to reach your goals are key.

I have created a go to recipe that almost all of my clients use. All of these people have different goals so I tweak the meal based on the individual and their preferences.

Below is the original meal plan and how you can make it your own. Finding what works for YOU is the ultimate secret my friends. 

 -1 cup of chopped raw greens 

options spinach, kale, romaine lettuce, spring mix, cabbage, arugula

-1-2 cups of sautéed vegetables in 1 tbsp of coconut oil or Grassfed butter  

options mushrooms, onion, garlic, peppers, broccoli, brussel sprouts, cauliflower, eggplant, cabbage

-sprinkle of seasoning

my go to is sea salt, fresh ground pepper, garlic powder, Cajun seasoning. Again, be creative. Curry, basil, Italian seasoning, taco seasoning (watch the sodium) 

-2 tbsp of texture  

options water chestnuts (my personal favorite right now), sprinkle of hard cheese (cheddar, Parmesan, Romano), olives, avocado, crunchy veggies, raw nuts- get creative! 

 -1-2 tbsp of dressing 

options balsamic vinegar, Greek dressing, tahini etc.

 -3-6oz of animal protein

options chicken breast or thighs, grassfed ground beef, ground turkey, steak, fish, canned tuna, pork, lamb


1. Add oil to pan

2. Sautee veggies and protein together

3. Add seasoning to sautee

4. In mean time, chop the raw greens and add greens, texture and dressing to bowl. LARGE bowl.

5. After veggies and protein are cooked, add to bowl.

6. Mix together, sprinkle a little pepper or sea salt if needed. 

7. Chew and enjoy your food as other people are jealous that your meal is friggin awesome.

Like I mentioned before, you need to make this and every meal your own, catered to you and your goals.

For fat loss, stick to mostly veggies and about 3-4oz of animal protein. See how satiated you feel after eating and add more of less protein based on that.

For strength and muscle gain, add more protein and fat. Gauge how you feel.

 For just feeling fabulous, just do your thing :)

I hope this helps! Post your creation below, pictures and all.