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A Health Coach's Trader Joes Haul and Meal-Prep


HELLO FAM! We get so many questions from our clients about food....but two of the most common topics are MEAL-PREP and GROCERY SHOPPING! During my usual Sunday grocery shop, I figured that this would be an amazing time to show you what I personally purchased and meal prepped for the week! [PS. My boyfriend Billy eats as much as I do, SO you know we needed to cook plenty of goods]


TRADER JOES GROCERY SHOP HAUL

1. 2 DOZEN Organic Cage-Free Omega-3 Eggs [1 dozen to boil, the other dozen to cook]

2. RAW Unsalted Almond Butter [Ingredients: ALMONDS]

3. Chopped Butternut Squash [Ingredients: BUTTERNUT SQUASH]

4. Wild Caught Shrimp

5. Organic Yellow and Green Zucchini

6. Avocados [A little unripe so that they can last the whole week]

7. Organic Yellow, Orange and Red Peppers

8. 2 Organic Gala Apples

9. Tri-colored Carrots

10. Caulliflower Head

11. Fresh Cilantro

12. Wild Organic Blueberries [For my morning smoothies]

13. RAW Unsalted Cashews

14. Persian Cucumbers [I love them so much better than the big ones]

15. Organic Chicpeas

16. Organic Power Greens, Spinach and Spring Mix

17. Organic Mushrooms

18. A tiny Succulent

19. Organic Purple Japanese Yams [If you boil these, they are INCREDIBLE. They taste like cookies]

SOMETHINGS TO NOTE:

*I did not buy any meat because we get our grass-fed organic meats from a subscription service called ButcherBox. We swear by this company and trust their meat! Email us if you want to try it out!

*As you can see, I made sure to shop for WHOLE FOODS with minimal ingredients [nothing pre-made or processed].


MEAL-PREP TIME

This week Billy and I are craving "Nourish Bowls" [Basically, just a ton of roasted veggies over green salads]. So, to prep for our bowls this week:

ROASTED WINTER SQUASH MIX:

  • I chopped up Butternut Squash, 1 Regular Sweet potato, 2 Japanese Yams and added Cauliflower

  • Massaged with coconut oil, salt, pepper and Paleo Nick Vegetable Seasoning

  • Roasted in the oven at 375

  • Around 60 minutes [Keep an eye on it]

BOILED JAPANESE YAMS:

  • As for the rest of the Japanese yams, I boiled them in a big pot until they softened.

  • They taste like cookies when you boiled them and are an amazing addition to any meal [Or you can even have them as a dessert topped with almond butter]


ROASTED BELL PEPPERS [TOP SHELF]:

  • Chop up the Yellow, Orange and Red Bell Peppers

  • Massage with coconut oil or grass-fed ghee

  • Season with Paleo Nick Garlic and Salt seasoning

  • Put them in oven at 375

  • Cook until they brown a little bit

ROASTED TRI-COLOR CARROTS [BOTTOM SHELF]:

  • Chop up the tri-colored carrots

  • Massage with coconut oil or grass-fed ghee

  • Season with Paleo Nick Garlic and Salt seasoning

  • Put them in oven at 375

  • Cook until desired [I like when you can stick fork through it]


ROASTED BRUSSEL SPROUTS: We had some brussel sprouts in the fridge from last week that were going bad. We decided to cook them up anyway and they tasted PERFECT!

  • Chop ends off the brussel sprouts and cut each brussel in half

  • Massage with coconut oil or grass-fed ghee

  • Season with Paleo Nick Chili seasoning

  • Put them in oven at 375

  • Cook until crispy


While I waited for the veggies to cook...

BOILED EGGS:

  • Boil pot of water

  • Place eggs in pot

  • Set timer for 7 minutes

  • Once timer goes off, pour pot of hot water out and add cold water

  • Let the eggs sit for 5 minutes

  • Peel and store!


NUT-MILK : We do not eat dairy in this household I decided to whip up some Cinnamon Cashew Walnut Milk! [DAIRY-FREE].*I LOVE adding this milk to my Turmeric Lattes, smoothies or Hot Cacao drinks. *Also, you can add this nut milk to chia seeds and let it sit overnight in the fridge for some Chia Pudding!

  • Soak cashews and walnuts up to 8 hours

  • Pour and wash off nuts

  • Place nuts in blender with 6 cups of water

  • Blend until nuts become milk

  • Add Cinnamon

  • Option to sift through cheese cloth but I personally don't feel the need to!

[OPTIONAL: Maca powder, Cacao powder, Royal Jelly or Raw Honey, Collagen]

*Collagen we swear by: Vanilla Collagen Peptides, Coconut Collagen Creamer, Marine Collagen


WELL THERE YOU HAVE IT! I feel so prepared for the week to throw healthy salads and dishes together. Something to note is that I also have plenty of chopped cucumber, snap peas and nuts for snacking in the fridge. I also did not cook my animal protein for the week *I tend to like to cook my protein the day of! DO WHAT'S BEST FOR YOU!

I hope that this was helpful for you and gave you some ideas for your next meal prep! If you have any questions at all, please don't hesitate to email or message us!



#BREAKFAST #mealprep