Have you ever had those moments where you think you have finally found the perfect recipe? You searched meticulously online for it for hours (okay, maybe minutes), only to click on the link to have to scroll through pages and pages of someone talking about how hard they had to shop to find the perfect zucchini. You continue to skim through pages of text while trying not to click any popups that seem to be going whac-a-mole crazy. You finally get to the ingredients list only to realize you can’t even F$%@$@g make it because you are missing something, and all the stores are closed! Break out the wine and open the Skip The Dishes app, that half hour of physical activity will counterbalance all of the extra calories. Right? RIGHT?
WRONG!
When looking at weight loss specifically, 80% of your results come from what you eat, with 20% coming from exercise. And trust me. It’s easy to overestimate the importance of being active while underestimating the importance of a healthy diet.
I’ve said it before, and I’ll say it again. You need a plan. It’s annoying, and it’s a lot of work. But if you use your spare moments to dig through the jumble, your grocery list will become your lifeline and you will never skip a meal prep ever again. After awhile, it will become second nature and literally one of the best things you have ever done; not only for yourself, but for your family too.
This week, we are here to help you get started. Although we might not be as passionate as Suzy about how to pick out an A-grade, organic, perfectly shaped zucchini, we will help you find easy, delicious recipes, that you can use for the entire week. Simple, straightforward and to the point with no fancy pants instructions, and a promise not to tease you by burying our recipe deep within the heart of our content. Except for today 😊 We needed to talk first. And, because we care so much, we will throw in the nutrition info to help you stay on track.
Creamy Chicken & Rice Bake Casserole Serves 4 or pack up and refrigerate to get 4 pre-made lunches or dinners.
Ingredients:
· 1 can of cream of low sodium, cream of celery soup.
· 1 cup of water.
· ¾ cup uncooked brown or white rice.
· 1 small onion (or ½ tsp onion powder).
· ¼ tsp of black pepper
· 2 cups of fresh or frozen chopped veggies (our favorite combo is celery and broccoli).
· 4 boneless, skinless chicken breasts.
· 1 cup of shredded cheese.
Instructions
1. Preheat oven to 375 degrees.
2. Mix Soup, water, rice, onion, and pepper in a casserole dish.
3. Stir in veggies.
4. Place chicken on top
5. Bake for 45 minutes or until chicken is thoroughly cooked.
6. Remove from oven and sprinkle cheese over chicken.
Macros per serving
· Calories: 497
· Fat: 15.3 grams
· Carbs: 23.1 grams
· Protein: 68.8 grams
While 80% of your weight loss does come from the kitchen, that does not mean you should stop exercising, because it is still 20% of the puzzle. There are so many more benefits to exercise other than anticipated weight loss. Exercise makes you stronger, gives you more energy (which you can put into your meal planning!), improves memory, lowers blood pressure, improves sleep quality, and can contribute to combating depression. But, if the scale isn’t budging, it’s time to reevaluate what and how much you are eating. It’s time to do something about it. It's time to reunite with your kitchen.
