Inside Katie’s Kitchen

Inside Katie’s Kitchen

Many times, people will ask us what we eat during the day to get an idea of foods that might be healthy for them. Verging slightly from my regular routine of Katie’s Corner, I thought I would bring to you one of the most vulnerable parts of my house-my kitchen! So I sifted through items in my own refrigerator and pantry and am presenting them to you here in hopes that you are able to get an idea of items that might be great for you to eat for meals and snacks. This is not intended to be a guideline for your own diet, but I do think it’s helpful to get an inside view of someone else’s kitchen. I’ve made notes here and there, but if you have specific questions, please reach out to me in the studio or by emailing me at katie@energiastudios.com.

Staples:
Ziploc or Tupperware Storage Containers in various sizes
Olive Oil
Spices
Mozzarella Cheese
Goat Cheese- I like cheese.
Sliced Almonds
Spicy Mustard
Real Maple Syrup- I’m from the South, so I feel the need to clarify the “real” part.

Most of these items you’ll want to use sparingly, as they can be high in calories, but they can provide bursts of flavor even when used sparingly. Healthy food does not equal bland food!Items that you don’t want to use sparingly in this list, however, are the storage containers. Plan your meals in advance and portion them into these, so that you have grab-and-go options for lunches or snacks during the day. I cannot stress this point enough-planning and preparing your meals in advance are the keys to staying on track and in your ultimate success. You will spend less time planning and prepping your meals in advance than if you wing every meal.

Breakfast:
Berries
Fage 0% or 2% Greek Yogurt
Go Lean Crunch

This breakfast combination is what I have most every day for breakfast. I can carry it with me to the studio when I have an early-morning training and not feel like I have to wolf down my breakfast before I leave for the day. When I have more time and am feeling a little fancy, I will have two of the three proteins listed below with half an avocado and salsa. And pepper. Lots of freshly cracked pepper.Smoked Salmon
Eggs
Lentils
Avocados
Salsa
Lunch:
Lentil or Split Pea Soup
Egg White Salad prepared with Greek Yogurt and Mustard
Curried Chicken Salad with Greek Yogurt, Curry powder, Halved Grapes, Sliced Almonds, Cracked pepper
Wheatberry Salad
Loaded Sweet Potato
Many of these things, I get pre-prepared at my grocery store of choice, Trader Joe’s, though sometimes, I will make lunches ahead of time, i.e. the Curried Chicken Salad. I cook the sweet potato in advance and will load it with any combination of chicken breast, cheese, avocado, black beans, or sautéed veggies.
Dinner:
Chicken Breast
SalmonBrussels Sprouts
Heirloom or Cherry Tomatoes
Spinach
Mushrooms
Beets
Quinoa
Quinoa and Brown Rice Pasta
Black Beans
Chick PeasI make the side items in bulk at the beginning of the week and portion them into those storage containers I have been speaking so highly about. That way, I can pop home, cook my protein and heat up the sides in the meantime. And I have a healthy, nourishing meal to eat at the end of a long day.
Frozen Staples:
Turkey and Bison Burgers
Mixed VeggiesSnacks:
Hummus
Cauliflower, Carrots, and Broccoli
KIND Bars
Almond Butter
Apple/Pear
Air-popped PopcornSnacks are such a necessary thing to prepare in advance, and again, grab-and-go options are essential so that you don’t find yourself at the vending machine in the middle of the day.

Desserts:
Dark Chocolate
Greek Yogurt Sorbet with a teaspoon of honey

Yes, I eat desserts! Just in moderation.
Drinks:
Unsweetened Vanilla Almond Milk
This is a low-calorie option for something other than water.
Your challenge this week: Plan, prepare, and portion your meals ahead of time, and ask us for help if you need it!

1 Comment

  1. Laura | March 1, 2016 at 8:13 pm
     

    This was so so awesome to read!! I have so many of those items already so that made me feel good! Katie thanks so much for sharing!

    Reply
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