food prep demo follow-up


thank you

for attending the Clean eating food prep demo


Tips and tools

Here are some great tips and tricks, as well as tools that I use daily in my kitchen to help me make living a healthy lifestyle easier and enjoyable. 

  • Track a few days in the app My Fitness Pal (see below for specific instructions on how to customize the settings and become friends with me through the app)

  • use a food scale to measure portions (women 4 oz or 1/2 cup protein and carbs / men 6 oz or 3/4 cup protein and carbs)

  • use dijon mustard container to mix salad dressing (lemon juice or vinegar, spices and mustard)

  • use pizza cutter for chicken, pancakes, rice cakes, anything! 

  • I love my Vitamix for making multiple servings of smoothies, shakes, soups, desserts, sauces, hummus, etc

  • I love my Magic Bullet for making individual servings of protein shakes, smoothies, dressings, etc

  • divided containers are great for school lunches!

  • Rubbermaid Containers for easy stacking and storage

  • Soda Stream for bubbly water

  • Toaster oven for baking / toasting / roasting / etc smaller batches of food

  • Break asparagus, don’t chop

  • Boil eggs 12 minutes, drain, cool over ice water, peel with spoon

  • peel ginger with spoon

  • keep a scoop of protein in a Take-n-toss kids’ cup with straw in your car, just add water.

  • freeze muscle muffins and protein pancakes for easy grab-n-go breakfasts (toaster oven great for reheating)

  • pour smoothies / protein shakes into Squeez-ie Freezie pop molds for a quick grab-n-go meal

  • try chocolate protein powder mixed into hot coffee to make hot chocolate

  • pair plain rice cakes and almond butter for a delicious afternoon snack.

  • PBFit - powdered peanut butter

  • Never throw out bananas! When they start to turn brown, peel them and stick them in the freezer. Next time you go to make a smoothie, no need to add ice cubes. Just use a frozen banana!

My Fitness Pal

Steps to success:

1. Settings>>diary settings>>friends can view

2. Goals>>calories,carbs,protein,fats>>35% protein 35% carb 30% fat and around 1500-1650 calories (generic for women) (Men around 1800-2000)

**Send me a friend request ( I would be happy to help you along your journey.

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I greatly appreciate your referrals!

It is my mission and passion to help others adopt healthy habits into their everyday life! Let me help your and your friends! Thank you for trusting me!