Mini Fridge Mysteries

WHAT'S IN MY

 MINI FRIDGE?

Yes I have a mini fridge, 

No I do not live in a dorm.

I just so happen to live with 3 other girls who ALSO love to cook, so I took

one for the team and departed from the main fridge. 
…roomies if you're reading this, you're welcome.

TOP SHELF:

Flax Meal

Homemade Salsa

 (blended diced tomatoes and green chiles)

Unsweetened Almond Milk

Pre-Made Meals

Sweet Potatoes

Brown Rice

Chicken

MIDDLE SHELF:

Lettuce

Kale

Spinach

Zucchini

Clementines

Avocado

Cauliflower

PreMade:

Chicken

Spaghetti Squash

BOTTOM SHELF:

Fage Non-Fat Plain Greek Yogurt

Random Yoplait Red Velvet 

Homemade Almond Butter

(processed roasted almonds, THANKS MOM!)

Roasted Garlic Marinara Sauce

Yoplaint Non-fat Plain Greek Yogurt

Left:

Strawberry Jam

Walden Farms:

Marinara Sauce

 (I do not recommend)

Chocolate Sauce

Sesame Ginger Salad dressing

Srircha

Honey BBQ sauce

Bottom:

Lemon Juice

Egg Whites

Parmesan Cheese

Sparkling Water x2

Walden Farms chocolate sauce

Sriracha

Unsweetened Apple Sauce

Right:

Frigo Cheesehead Mozz. Cheese Sticks

Kraft Cheese Slices

Eggs

Turkey Pepperoni Slices

Pretty small fridge, but

 can fit a lot of stuff huh? ; )

I wanted to give ya'll a little insight on my go-to foods

and what is most likely to be found on my grocery list!

With these items i have made..

Zucchini Pizzas:

Zucchini

Marinara Sauce

Cheese Stick

Turkey Pepperoni

- Cut Zucchini in Half

- Layer Marinara sauce, cheese and pepperoni

- Place on cookie sheet

- Bake at 350 for 12 minutes

Sesame Ginger Spaghetti Squash

Spaghetti Squash

Pre-made Chicken

Sesame Ginger Dressing

-Put all together in a bowl and microwave : )

Lemon Riced Cauliflower

Cauliflower

Lemon Juice

-Process Cauliflower

-Saute riced cauliflower in a skillet 

with lemon juice

De-Constructed Breakfast Burrito

Brown Rice

Salsa

Egg

Egg whites

Cheese

Sriracha

Combine Brown rice, salsa, 1 egg + 2 egg whites

(scrambled with cheese)  in a bowl

- Microwave :)

- Cover in sriracha sauce (best part)

Coconut Crusted Chicken with Mango Cilantro Salsa

COCONUT CRUSTED CHICKEN

with MANGO CILANTRO SALSA

Boyfriend visited this weekend, pretty much knocked

his socks off with this bomb dinner i cooked for him!!

Basic Ingredients, Super Simple,

& Not time-consuming at all

INGREDIENTS:

Chicken Tenders

Unsweetened Shredded Coconut

Egg

1tbsp Water

1tsp Salt

Coconut Oil

Mango-Salsa Ingredients

1 Sweet onion

1 Roma tomato

1 mango

1tbsp Rice Vinegar

2tbsp Cilantro

DIRECTIONS

1. Preheat oven to 350

2. In a small bowl combine salsa ingredients

 and set to the side 

3. In a shallow bowl, beat egg, water & salt.

 Place shredded coconut in a separatebowl. 

4. Flatten the chicken tenders using a meat tenderizer. 

5. Heat coconut oil on a skillet over medium heat

6. Taking one piece of chicken at a time, dip into egg mixture followed by

shredded coconut and place onto skillet.

7. Flip each piece of chicken once, till golden (3 minutes) then place

on a non-stick pan. Continue with remaining chicken pieces.

8. Transfer non-stick pan to the oven and bake 12 minutes (until cooked through)

9. Serve with mango salsa on top 

[[ I served mine a top Uncle Ben's brown rice & quinoa ]]

AND

With a side salad

- Spinach, Apple, Cranberries, 

Laughing Cow Swiss Cheese wedge

and Walden Farms Italian Dress

recipe inspiration

COCONUT BENEFITS

1. HELPS PREVENT OBESITY

- Coconut oil speeds up your metabolism by providing an immediate source

of energy with fewer calories than other fats. The specific fats in coconut may promote a healthy body weight and help you shed unwanted pounds

**The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term**

2. IMPROVES HEART HEALTH

Coconut oil is loaded with saturated fats, which actually do not harm the

 blood lipid profile like previously thought. Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype

**Studies in both humans and rats show that coconut oil improves

 important risk factors like Total, LDL and HDL cholesterol, 

which may translate to a reduced risk of heart disease**

3. FIBER

Diets rich in fiber can boost health by normalizing bowel movements, reducing your risk of hemorrhoids, preventing blood sugar swings, lowering blood pressure, providing long-lasting satiation that discourages overeating, protecting against diabetes and even boost your immune system. 

In addition, the fiber in coconut may improve your cholesterol levels by reducing the amount of low-density lipoprotein--or LDL--cholesterol in your bloodstream.

4. COSMETIC PURPOSES

Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin. Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays

5. IMMUNITY

According to Coconut Connections, specific fats found in coconut meat--including caprylic, capric and lauric fatty acids--are antibacterial, antiviral and antiprotozoal, helping to bolster your immune system and destroy pathogens

MORE AT BODYBUILDINGCOM ON COCONUT BENEFITS!! Click Here

SURVIVE THE HOLIDAYS! Plan your workouts AND your meals

FINALS HAVE ARRIVED

therefore, it is crucial that I keep my nutrition

and fitness in my daily routine.

Working out is my stress reliever and eating

fuels my energy for busy days 

HERE ARE MY SECRETS on

HOW NOT-TO MAKE EXCUSES

during finals, holidays, vacations, etc.

*KEEP TRACK

I find it incredibly helpful to record my workouts in the "Notes" app

in my phone. This way, when I don't have time to

 search BodyBuilding.Com for a workout, I already

have ones saved that I can refer to.

ALSO, by keeping track of your workouts,

 you can work to improve and make gains on the

PR's you previously recorded. 

HERE IS WHAT MY "NOTES" APP CURRENTLY LOOKS LIKE

SO- when I feel like having a CHEST day, I'll refer to my "Chest" workout

notes. When I feel like having a BOOTY workout, I'll refer

to my "BOOTY *insert peach emoji*" note! 

***** For More Workout Ideas CLICK HERE CLICK HERE CLICK HERE

*PLAN YOUR MEALS

There are so many benefits doing this, I

cannot stresssssss the importance and impact

this has had on my life. Seriously. 

1. You no longer need to debate what

to have for lunch/dinner/snack

2. You can be on the run ALL DAY LONG because

you have food to FUEL you

3. You can get rid of food that is getting old 

or you're just sick of looking at

THIS WEEK I PLANNED ZUCCHINI LASAGNA

5 INGREDIENTS, that is it!!

Why did I make this?

Well let me tell you, there was a can of marinara sauce

that i was SICK OF LOOKING AT. There was a 

pound of ground turkey that I NEEDED TO USE.

AND I'm leaving school in 2 days so I NEEDED TO USE

the zucchini in my fridge.

(yeah yeah it doesn't look very appealing.. 

but it sure tastes appealing!!)

INGREDIENTS

2 Medium Zucchinis

1lb Ground Turkey 90/10

1.5C Tomato Sauce

1C Fat Free Cream Cheese

1 Egg white

DIRECTIONS

1. Preheat oven to 350 degrees F

2. Cook ground turkey in a nonstick skillet,

adding tomato sauce to create the meat sauce

3. Slice zucchini into small pieces

4. Mix cream cheese and egg white in a separate bowl

5. In a nonstick pan, begin layering:

- Zucchini slices

-1-2tbsp Cream Cheese mixture

- Meat Sauce

-Zucchini Slices

-1-2tbsp Cream Cheese mixture

- Meat Sauce 

6. Bake for 30 minutes

AND THERE YOU HAVE IT!
4 solid macro meals for the week :)

NUTRITION FACTS:
-Per Slice (4 slices in whole recipe)-
CALORIES: 266
FAT: 9.9
CARBS 11.6
PROTEIN: 30.7

**** For More Meal Prepping Hacks CLICK HERE CLICK HERE CLICK HERE

Low Carb, Low Cal, Chicken Parmesan!

LOW-CARB

GUILT FREE 

CHICKEN PARMESAN

inspired by BODYBUILDINGCOM

Boyfriend visited Madison this weekend. He had a taste for

chicken after a workout, so of course, i did what any bodybuilding

campus ambassador would do and researched CHICKEN (protein)

recipes on BODYBUILDINGCOMto cook up for him :) 

I am BEYOND PLEASED with how this meal turned out,

and so was he.

ONE POINT FOR THE GIRLFRIEND!

(Recipe directly from BBCOM website)

GROCERY LIST (as above):

- Chicken breast

- Bread Crumbs

TIP#1: (I processed pieces of toast in a food 

processor mixed with seasonings)

- Pam Spray

- Spaghetti Sauce

- Grated Cheese

TIP #2:(I processed a low mozz string cheese 

stick until grated texture)

- Eggs

 DIRECTIONS

1. Preheat oven to 350 degrees

2. Beat Eggs in bowl and dip chicken

 breast pieces into eggs

3. Pour bread crumbs on a separate plate 

and evenly coat entire chicken breast 

4. Place in a non-stick sprayed casserole dish

5. Spoon spaghetti sauce over chicken pieces

6. Top with grated cheese 

7. Bake at 350 for 30 minutes

FOR OUR SIDE: 

We made Sweet Potato wedges/chips

and sautéed asparagus!

Chris thoroughly enjoyed his

delicious meal made by his BEAUTIFUL girlfriend :P

FOR MORE CHICKEN

RECIPES:

CLICK HERE CLICK HERE CLICK HERE