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Liza - Registered Nurse  ▪Health & Fitness 💪 ▪Mealprep 🍴 ▪Balance 🍕

Love this post from @meowmeix! 🙌 Can totally relate since I'm a big believer that healthy eating doesn't have to be boring! Amanda is one of my biggest mealprep inspirations ❤ Her food diaries are amazing and show that you can eat to fuel your body without being restrictive! Check her out for healthy food & snack ideas + fitness tips 💪

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#mealprep #fitfood #fitspo #foodprep #cleaneating #foodporn #paleo #health #healthylifestyle #healthyfood #gymfood #diet #cleaneats #macros #eatclean #foodisfuel #salad #fooddiary #edrecovery #whole30 #healthy #nutrition #fitness #gains #gym #postworkout #healthychoices #wholefoods

Food Diary! A look at some of my meals this week + fav supplements 💪 Recipe for the shrimp & meatballs included too!
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◾Lunch - Chili lime shrimp with jasmine rice, bell peppers & snap peas 🍤 Toss 2 lbs raw peeled shrimp with 1.5 tsp chili powder, 1 tsp garlic powder, 1/2 tsp sea salt, 1/4 tsp smoked paprika, pinch of cayenne pepper & juice of 1 lime. Sautee in butter or olive oil.
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◾Dinner - Turkey meatballs with zoodles & homemade tomato sauce 🍅 Combine 2 lbs extra lean ground turkey, 1 finely grated zucchini (excess water squeezed out) 1 egg, 1/3 cup whole wheat panko crumbs, 2 cloves minced garlic, 1 tsp sea salt, 1/2 tsp pepper, 1/2 tsp cumin & 1/2 tsp onion powder. Bake at 375 F for 15 to 20 mins.
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◾Supplements - I don't always do a preworkout but when I do it is @uniconutrition Watermelon Wave 🍉 I use the BCAAs every workout & the Blue Frost is my fav! Discount code LJADEP if you want to try them👍
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◾Snacks - Maple walnut granola, veggies & PB Chocolate Protein Squares 🍫 Recipe for the squares in my last post!
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#fooddiary #healthy #nutrition #fitfood #mealprep #getfit #fitspo #gym #healthyfood #protein #fitfam #eattogrow #healthylifestyle #fitness #foodprep #healthyeating #girlswholift #eatclean #flexibledieting #gains #postworkout #healthychoices #diet #health #weights #cleaneating #eatforabs #macros

No Bake PB & Chocolate Protein Squares! 🍫 Recipe from this week's meal prep since a lot of you asked for it 😉
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Combine 3 heaping cups of @naturespathorganic crisp rice cereal, 1/4 cup flax meal, 1 scoop protein powder, 1 tsp cinnamon, 1 pinch sea salt, 3/4 cup of natural peanut butter + 1/2 cup pure maple syrup (melted together in microwave), 2 tbsp almond milk or cashew milk. If added protein powder isn't your thing just skip it & omit the nut milk! I am also usually pretty generous with the peanut butter because PB is life 🙌
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Mix together & spread into 8x8 pan lined with foil then make chocolate topping. Melt about 1/3 cup @enjoylifefoods chocolate chips with a couple tsp coconut oil. Drizzle as much as you feel for on top then put in freezer to set. Makes 12 to 16 squares which keep best in freezer!
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#homemade #snack #peanutbutter #fitfood #chocolate #glutenfree #dairyfree #vegan #protein #healthysnack #gains #eattogrow #nutrition #fitness #instafood #foodporn #mealprep #weights #postworkout #IIFYM #foodie #gym #workout #healthychoices #eatclean #foodprep #edrecovery #foodisfuel

Another big meal prep buffet! 👊 Always feels good to start the week with a packed fridge 😍 A few hours spent cooking on the weekend saves me a lot of time during the work week. Usually plan my workouts so that Sunday is my rest day and I can spend the morning prepping. Getting organized is key to being efficient with meal prep & making what I like helps me to stay consistent! The Sweet & Spicy Sriracha Chicken recipe is from @lizhwangbo and it is super tasty 🙌 The rest are my own - Let me know if you want me to share any of them! 😉

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#fitfam #healthy #mealprep #nutrition #fitness #gains #cleaneating #getfit  #wholefoods #protein #fitnessjourney #foodisfuel #healthyfood #gym #fitspo #postworkout #healthychoices #diet #eatforabs #healthylifestyle #girlswholift #edrecovery #eattogrow #macros #foodprep #whole30 #eatclean #workout

Healthy shrimp burrito bowl from my girl @fitchickscook! 😍 If you are into meal prepping and BIG salad bowls like this one check out Tina's page! She's one of my fav meal preppers and is always sharing clean meals & healthy recipes - Oh and she also has her own cookbook coming out in January👍Give her a follow for healthy food ideas + mealprep inspo! ❤

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#healthy #nutrition #fitfood #mealprep #paleo #fitspo #glutenfree #healthyfood #protein #fitfam #eattogrow #eatclean #healthylifestyle #fitness #foodprep #foodporn #flexibledieting #gains #gym #postworkout #healthychoices #diet #whole30 #absaremadeinthekitchen #weights #IIFYM #cleaneating #macros

All of the colours! 🌈 It can be pretty easy to get bored with mealprep so always like to add some variety. Although I'm a fan of the chicken, rice & greens prep (basic I know 😉) it's nice to have another option! Which meal would you prefer?
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Top ➡ Grilled chicken with @lundbergfarms wild rice (made with chicken broth for more flavour) + cucumber and bell peppers. Used marinade adapted from Happily Unprocessed Blog - 2 lbs chicken, 1/4 cup cider vinegar, 1/4 cup coconut sugar, 3 tbsp olive oil, 3 tbsp dijon or honey mustard, 3 cloves garlic, 1 tsp sea salt, 1/2 tsp pepper, juice of 1 lemon & 1 lime
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Bottom ➡ Grilled chicken with roasted sweet potatoes, sauteed purple cabbage & steamed brussels sprouts. For sweet potatoes peel and cube (5 large), toss with olive oil, 1 tsp sea salt, 1/4 tsp pepper, 1 clove minced garlic + dried rosemary. Bake for 30 mins at 400 F. Purple Cabbabe is one head chopped then sauteed with butter (or coconut oil) in skillet with sea salt, coconut sugar & lemon juice until tender crisp!
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#healthy #fitfood #nutrition #fitness #eatclean #workout #getfit #healthyeating #mealprep #health #foodprep #postworkout #protein #healthylifestyle #fitspo #fitfam #girlswholift #fitlife #gym #edrecovery #healthychoices #healthyfood #gains #whole30 #weights #macros #eattogrow #flexibledieting

Ready for the week with a BIG buffet prep! Feels good to get back on track after the long weekend 💪 Loaded up on veggies with healthy protein & carb options - And of course snacks 😉 Made cookie dough bites from @beamingbaker & chocolate chip zucchini muffins from @wellplated! Shoot me a comment if you have any questions about this prep or my meals ✌

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#healthy #fitfam #nutrition #fitness #gains #foodprep #mealprep #cleaneating #getfit #foodisfuel #healthychoices #wholefoods #protein #eatforabs #healthyfood #edrecovery #postworkout #diet #healthylifestyle #weights #eattogrow #gym #fitspo #flexibledieting #whole30 #workout #eatclean #macros

If you put in the work the results will come! 🍑 Have been training legs consistently twice a week over the past several months. Sharing what's worked for me to grow the glutes!
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◾Glute Activation - Usually start my leg days with 10 mins on the stair master followed by 10 to 15 mins of stetching and glute activation exercises before getting into my full workout🔥So much easier to achieve mind muscle connection when the booty is fired up!
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◾Hip Thrusts - While I still do compound movements like deadlifts, squats & lunges I have seen the biggest progress doing heavy hip thrusts. Shoutout to @bretcontreras1 for helping with my form and making me feel that doing weighted frog pumps in the gym is okay too! They are extremely awkward but super effective 🐸 Just don't make eye contact with anyone & you're good 😂
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◾Diet & Cardio - Eating in a deficit won't help with the gains so always focusing on eating enough to fuel my body. Carbs are not the enemy! 🍕 I still incorporate cardio but not lengthy sessions. Usually 2 to 3 times per week of HIIT after my workouts for 10 to 15 mins.
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#legday #gainingweightiscool #progress #fitness #eattogrow #weights #squats  #transformation #gains #lifting #healthy #fitnessjourney #fitspo #motivation #gym #confidence #nutrition #selflove #getfit #postworkout #fitgirl #workout #fitfam #mealprep #muscle #edrecovery  #strongnotskinny #bodypositive #getstrong

All of the veggies! 🙌 A typical buffet prep for me includes a LOT of vegetables - I keep them in airtight containers or ziploc bags and they stay fresh for at least 4 to 5 days in the fridge
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◾Zucchini - Zoodles are a great low carb option. There are about 5 grams net carbs per cup of zucchini noodles compared to pasta at around 40+ grams net carbs🍝
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◾Bell Peppers - Love eating these raw + they keep very well in the fridge. Also high in Vitamin C & Vitamin A which helps to build a healthy immune system and reduce risk of disease
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◾Brussels Sprouts - I like eating these steamed. They have a lot of antioxidants, can aid in digestion, and also have a pretty high protein content for a vegetable 💪
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◾Leafy Greens - Always the base for my big salad bowls! Good way to add more volume to meals plus a great natural source of Vitamin K which can help boost bone density
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◾Cucumbers - Prep staple for salads 🥗 Good source of antioxidants, helps to detoxify the body, and also have a high water content which means a lot of nutrients but low in cals!

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#veggies #mealprep #healthy #fitfam #diet #nutrition #fitness #foodprep #cleaneating #wholefoods #eatforabs #healthyfood #fitspo #glutenfree #lowcarb #postworkout #eatclean #foodisfuel #healthychoices #health #macros #healthylifestyle #weights #getfit #edrecovery #eattogrow #whole30 #workout
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Source: draxe.com

Penne & meatballs with homemade tomato sauce! Sharing my Nona's recipe for the sauce and meatballs 🍝 Makes a LOT so it's great for mealprep & freezes well too!
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◾Sauce - 2 cans (28 oz each) San Marzano peeled tomatoes, 2 cans (48 oz each) Heinz tomato juice, 1 large carrot, 1 onion, 2 cloves garlic, 2 tsp each dried oregano & basil, 1 bay leaf, 1 package mild Italian sausages, 1 tbsp tomato paste
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Sautee carrot, onion & garlic in olive oil then set aside. Brown sausages in sauce pan (they don't need to be fully done as will cook with the sauce). Place veggies in food processor & puree on high with tomatoes then add to pot with sausages. Add 1.5 cans of tomato juice to pot (add remaining juice as sauce cooks down). Add spices then bring to a boil. Simmer on low for 3 hours. I cook with the lid off to make a thicker sauce. Once done add salt to taste then tomato paste & simmer a few mins longer.
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◾Meatballs - Mix 1 lb turkey (or pork for traditional recipe) with 1 lb veal, 1/4 to 1/3 cup parmesan cheese, 1/3 to 1/2 cup Italian bread crumbs, 2 cloves minced garlic, 1 tsp sea salt, 1/2 tsp onion powder, 1/2 tsp black pepper, 2 eggs, 1/4 cup fresh parsley, scant 1/4 cup fresh oregano. Makes about 17 meatballs. My Nona would fry these on stovetop but I bake them for 15 to 20 mins at 375 F!
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#pasta #italian #comfortfood #mealprep #recipe #carbs #protein #eattogrow #gains #postworkout #foodprep #fitfam #bulking #flexibledieting #foodie #instafood #foodporn #diet #healthy #strongnotskinny #realfood #nutrition #legday #girlswholift #foodisfuel #weights #edrecovery #foodstagram

Pasta Prep! 😍 Fall means comfort food and homemade sauce & meatballs is one of my favs! This week's spread includes:
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Breakfast - Homemade granola from @rachels_nd (Recipe on her page) will have with egg white scramble 🍳

Lunch - Penne pasta with meatballs & tomato sauce 🍝 Used my Nona's recipe and will share if you guys want it - Let me know below! Also have zucchini noodles as an option and salads for sides 🥗
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Dinner - Seasoned baked chicken breast from @gimmesomeoven with brussels sprouts
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Snacks - Whole wheat chocolate avocado muffins from @shebakeshere & Chocolate coated cookie dough protein bars from @squareorganics 🍫 Discount code ljadeparker for 20% off if you want to try them!

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#mealprep #healthy #foodprep #fitfam #healthylifestyle #gains #healthychoices #eatforabs #postworkout #fitness #getfit #healthyeating #healthyfood #eattogrow #diet #protein #eatclean #macros #nutrition #gym #foodisfuel #realfood #fitspo #weights #workout #strongnotskinny #edrecovery #liftheavy #flexibledieting

Fall vibes!✌And since I have no idea what to do with my hands...into the hair they go 😂 I spent years not feeling comfortable in my own skin. Worrying too much about what others thought. Skipping parties & dinners because I felt guilty about cheating on my "diet." Weighing myself obsessively and getting discouraged if the number on the scale didn't go down. It feels empowering to know that these things don't define me anymore. Life is short. Wear what you want. Do what makes you happy. Don't worry about pleasing everyone. Enjoy the wine. Eat the pizza. Find a healthy balance. And BE YOURSELF! ❤ [Entire outfit from @krushssm with brands tagged]

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#beyou #loveyourself #bodypositive #healthy #balance #fall #fallfashion #progress #fitness #motivation #edrecovery #legday #selflove #mealprep #fitgirl #nutrition #health #strongnotskinny #postworkout #diet #fitfam #workout #fit #weights #eattogrow #fitnnessjourney #gains #liftheavy #fitspo

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