CHICKEN LETTUCE WRAPS {GRAIN FREE + DAIRY FREE + SOY FREE + GLUTEN FREE}

There are two things I can meal prep and never get sick of them: asian dishes & mexican. So when a friend of mine showed me this recipe for healthier chicken lettuce wraps, I had to put my own twist on it. No soy sauce. No grains. Just pure, whole food, yumminess. Best part is it's super easy and can be prepped and finished in under an hour.

FOR THE SAUCE:

  • 3 T liquid aminos
  • 3 T teriyaki coconut aminos
  • 2 cloves garlic, minced
  • 2 T water
  • 1 T ginger, minced/ground
  • 1 T rice vinegar
  • 1 T sriracha
  • Juice of 2 limes
  • 1 t arrowroot (can sub cornstarch)
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FOR THE CHICKEN:

  • 1 lb chicken breast, ground or cubed
  • 1 T sesame oil
  • 1/4 C cashews, chopped
  • 1/3 C green onion
  • 1/3 C carrots, shredded
  • 1/3 C white onion
  • 12 oz package cauliflower rice (can use regular rice if not grain free)
  • Bibb lettuce for wraps

  1. Prepare sauce. Place all ingredients in a small bowl & whisk. Set aside.
  2. Heat sesame oil in large skillet over medium heat. Add chicken and cook until lightly brown.
  3. Add sauce, cashews, green onion, carrots, and white onion. Allow to thicken for a couple minutes.
  4. Stir in package of cauliflower rice.
  5. Serve in lettuce wraps or as desired.

Feel free to spice it up your own way and add any extra veggies you like! Leave a comment below and let me know what you think :)

xx,

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#SixWeeksStrongerWithLindsey Week Four

HAPPY MONDAY! I know, I'm a day late. To be honest I completely forgot to upload this blog. Everybody makes mistakes *queue Hannah Montana* But here's my week-in-review :)

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What I meal prepped:

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BBQ chicken with pineapple, green beans, quinoa *This is for 3 lunches*

  • 1 pound chicken breast
  • 1.5 cups of pineapple (300g)
  • 12 oz package green beans
  • 3/4 cup organic, gluten-free quinoa (from Trader Joe's)
  • 1/2 cup BBQ sauce (I used Tessemae's because it has no added sugar, but any BBQ would work!)

1. Put chicken in glass bowl and allow to marinate in BBQ sauce for about an hour.

2. Cook the quinoa according to the package. Set aside when finished.

3. If green beans are not previously cut, trim those. You can cook these any way you prefer, I just steamed them until cooked but still crisp. Set aside.

4. Heat large pan/skillet over medium heat and spray or cover with olive oil. Add chicken breast and cook for 5-10 min on each side (depending on thickness) or until cooked through. Add pineapple and let sear for a minute or two on each side.

5. Remove pineapple from pan and separate the chicken, quinoa, pineapple, and green beans into 3 equal portions. 


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Egg white breakfast cups

**Recipe is from my blog post last week, except I used green pepper instead of broccoli! Feel free to mix up this recipe however you like :)


Grain-free granola

**This recipe is also on my blog post last week. It was too good not to make again. 


AND my workout schedule: 

MSS Guide = my friend Madeline's workout guide you can find here!

Monday: MSS Guide Week 4 - Cardio/Heavy Legs/Burnout

Tuesday: MSS Guide Week 4 - Upper Body/HIIT

Wednesday: MSS Guide Week 4 - Cardio/Core

Thursday: MSS Guide Week 4 - Back/Upper Body/LISS

Friday: MSS Guide Week 4 - Full body workout from my own #LYFB guide (just $20 here!)

Saturday: MSS Guide Week 4 - Legs/HIIT

Sunday: Rest day/yoga??


Here's a good HIIT burnout if you're still reading ;)

Repeat circuit 2-3 times at the end of your workout! Minimal rest between rounds.

  • Mountain climbers x40
  • Alternating jump lunges x20
  • Butt kicks x40
  • Sumo jump squats x20
  • High knees x40
  • Burpees x20

Keep an eye out for my blog post regarding the sugar cleanse I just finished. Should be up by this weekend :) My friend Jess is still offering the discount code LINDSEY50 for you guys for 50% OFF her entire cleanse package! Here's her website if you're interested!

xx,

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#SixWeeksStrongerWithLindsey Week Three

HAPPY WEEK THREE!!! I have been loving having all of you to hold me accountable and I'm ready for another week of crushing goals.

This week my workout schedule will be a little different than usual just because I did legs this weekend and won't be doing them again on Monday (aka RIP legs). If you are following the MSS guide with me, or any guide for that matter, DON'T be afraid to mix things up to fit your schedule :) 

P.s. If you missed last week's post, I shared some awesome resources for planning out your week and also some meal planning printables!


What I meal prepped:

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Shrimp stir fry (adapted from Just A Taste)

  • 1/2 cup vegetable broth
  • 1/4 cup coconut aminos teriyaki sauce, found at Whole Foods!
  • 1 tbsp liquid aminos
  • 2 tsp cornstarch
  • 3 tablespoons toasted sesame oil, from Trader Joe's
  • 1 tbsp minced garlic
  • 1 tsp ginger paste (could use fresh ginger)
  • 1 pound jumbo shrimp
  • 1 bell pepper
  • 1 head of broccoli
  • 1/2 red onion
  • 1 cup snow peas 
  • 2 medium zucchini, cut into noodles (about 200g)

In small bowl, whisk together broth, coconut aminos teriyaki, liquid aminos, and cornstarch and set aside. In a large saute pan, add 2 tbsp sesame oil. Add garlic and ginger and cook for 1-2 minutes over medium-low heat. Add shrimp to the pan and cook until pink, about 3-5 minutes. Transfer shrimp to separate bowl. 

Increase heat to medium, add the remaining oil and all of the veggies except the zucchini noodles. Saute vegetables until crisp but tender. Add the sauce and cook for a couple minutes as the sauce thickens. Add shrimp and zucchini noodles to the pan and toss.


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Egg white breakfast cups

  • 1 Applegate sweet italian chicken sausage
  • 1 small head of broccoli, finely chopped (about 40g)
  • 1 1/2 cup egg whites

Chop up one chicken sausage link into small pieces and divide in muffin pan (I made 6 muffins). Divide broccoli into each muffin tin. Then top each with 1/4 cup egg whites. Sprinkle with cheese if desired. Bake at 325F for 15-20 min or until risen and slightly golden brown.


Homemade refined sugar-free, grain-free granola

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  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1/3 cup pumpkin seeds
  • 1/3 cup sunflower seeds
  • 1/3 cup unsweetened coconut flakes
  • 1/4 cup coconut oil
  • 1 tsp monkfruit sweetener
  • 1 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/3 cup dried cherries (no sugar added), chopped

In a small sauce pan, heat coconut oil, monkfruit sweetener, and cinnamon until melted. Remove from heat. Lightly chop almonds and cashews (not too finely - I just used a knife but you could use a food processor). Transfer nuts and seeds to coconut oil mixture. Add vanilla extract and coconut flakes and stir until everything is well-coated. Spread mixture onto baking sheet lined with parchment paper. Bake at 275 for 20-25 min or until lightly browned. Allow to cool for 20 minutes and add dried cherries. Store in mason jar.


And my workout schedule:

Monday: Pilates class & MSS Guide - Cardio/Core

Tuesday: MSS Guide - Upper Body/HIIT

Wednesday: MSS Guide - Cardio/Heavy Legs/Burnout

Thursday: MSS Guide - Back/Upper Body/LISS

Friday: Full body workout from #LYFB guide (you can purchase for $20 here!)

Saturday: MSS Guide - Legs/HIIT

Sunday: Active Rest Day!


There ya have it! If you have any questions, leave 'em below. This Wednesday will be day 10 of my #SexySugarCleanse and the end of Phase 1 - make sure you keep an eye out for my blog post covering my experience! Don't forget my friend Jess was sweet enough to discount it 50% if you use code LINDSEY50. She's the best! Check out her website and her cleanse here :) LOVE YOU ALL!!

xx,

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#SixWeeksStrongerWithLindsey Week Two

ONE WEEK DOWN. FIVE TO GO. So here's what's up:

I wanted to give you all a little insight on how I plan weeks in advance. I don't know about you guys, but I love to have a planner. No really, something about writing down my goals and checking them off is far too pleasing to me. I just started using this Happy Planner, so I've been testing out different layouts and ways to format each day, but this has been working okay for now.

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Typically throughout the day I will write in my to-do lists at the top of the page. Then, for each day I will write what workout I have planned, my work schedule, and anything I have to do for class. On the left hand side, you can see that I wrote what week of the Move Sweat Shred guide I'm on as well as what chapters I need to study for class. This notes section is also where I will write blog or IG post ideas for the week.

In terms of meal planning specifically, I have been loving these printables from The EveryGirl. I write out my meals for each day and from there I create a grocery list with everything I'll need. As you can see, I don't plan specific dinners for each day, but I'll jot down ideas in the corner and add those items to the grocery list as well.

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KEEP IN MIND - I don't buy most of those "pantry" items weekly. If you follow me on instagram, you know I'm doing my friend Jess' Sexy Sugar Cleanse (blog post coming on that soon) for the next 10 days, so I had to stock up on some items that I don't normally have.


HERE'S MY WORKOUT SCHEDULE:

Monday: MSS Guide - Cardio/Heavy Legs/Burnout

Tuesday: MSS Guide - Upper Body/HIIT

Wednesday: Pilates class & MSS Guide - Cardio/Core

Thursday: Back/Upper Body/LISS

Friday: Full Body Workout from #LYFB Guide (still just $20 here!)

Saturday: MSS Guide - Legs/HIIT

Sunday: ACTIVE REST DAY


AND WHAT I MEAL PREPPED: keeping in mind this is a little out of the ordinary because of the sugar cleanse

Pre-breakfast: tea w/ Vital Proteins collagen [no coffee for 10 days, RIP to me]

Breakfast: egg casserole OR grain-free "oatmeal" w/ almond butter

Morning snack: hardboiled eggs w/ avo OR cashew yogurt w/ fruit

Lunch: tuna w/ cucumbers + flax crackers OR salsa chicken w/ cilantro lime cauliflower rice + fajita veggies

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Afternoon snack: raw veggies w/ Tessemae's dairy-free ranch

Dinner: not prepped BUT ideas are bison chili, zoodles w/ turkey meatballs & marinara, pecan-crusted salmon & roasted veggies


Egg Casserole

  • 6 pasture-raised eggs
  • 3 egg whites
  • 2 applegate sweet italian chicken sausage, chopped
  • 60g broccoli
  • 50g onion

Whisk eggs + egg whites together. Add chicken sausage, broccoli, and onion. Season with salt and pepper. Put in oven at 350 for 15-20 min depending on what size pan you use. Cut into however many servings you want - I did eight servings.

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Grain-free "oatmeal"

Recipe from Something Swanky - you can find it here!

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Tuna Recipe (per serving)

  • 125g tuna (about 5 oz can)
  • 15g Primal Kitchen avocado oil mayo (about 1  tbsp) *I prefer my tuna on the drier side so feel free to add more
  • Salt, pepper, celery seed to taste

Salsa chicken bowls (makes 2 servings)

  • 1 pound chicken breast (I prefer tenders) *Sidenote I only ended up using about half for my lunches*
  • Salsa (I used the fire-roasted salsa from Whole Foods)
  • Chili powder
  • Bag of frozen riced cauliflower
  • 1 Lime
  • Cilantro
  • 1 red pepper
  • 1/2 small yellow onion

For the chicken: Grease 13x9 glass baking dish with avocado oil. Place chicken in dish and sprinkle with salt, pepper, and chili powder. Top each chicken tender with 1-2 tsp of salsa. Bake in oven at 350 until cooked through (mine took about 15 minutes because they were small and very thin)

For the cauliflower rice: Pour cauliflower rice into skillet on low-medium heat until warm. Add juice from one lime and fresh cilantro to taste. I also added cilantro + lime seasoning I found at TJ maxx.

For the veggies: chop pepper and onion and sauté over medium heat until desired tenderness.

FOR EACH BOWL in case you're wondering how I measured for My Fitness Pal: 150g cauliflower rice + 4 oz chicken + 85g red pepper + 20g onion 

 


If you guys like these posts, please leave a comment and let me know :) Also, if you're interested in the sugar cleanse I'm doing, I will be writing a blog post all about my experience. As always, let me know if you have any questions! LET'S CRUSH ANOTHER WEEK OF GOALS FRIENDS!

xx,

 

 

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