What I Eat In a Day |4|


In this week’s What I Eat in a Day video, I’m sharing my favorite smoothie bowl recipe, as well as lots of other healthy treats.

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10 Healthy Foods I Can’t Live Without


Today I’m sharing 10 healthy foods I can’t live without. These foods are staples in my diet and I can’t imagine healthy eating without them!

What foods can you not live without?

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Easy Roasted Vegetables


In today’s video I’m showing you my current favorite roasted vegetable recipe. This recipe is so easy and delicious, I’ve been making it multiple times a week and I’m still not sick of it!

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On-the-go Breakfast


I always thought I was a morning person…until I had to be at work at 7am that is. I normally love waking up early and giving myself plenty of time to leisurely get ready for the day and make myself a nice breakfast. Well when you’re already waking up at 5:45am giving yourself extra time in the morning just isn’t going to happen. During this internship rotation I’ve learned that I need to have as little as possible to do in the morning in order to get to work on time and not be in a total frenzy. Because of this, I’ve learned a few delicious make-ahead recipes for breakfast. These can either be made the night before or at the beginning of the week and you can easily just grab them on your way out the door.


Blueberry Almond Overnight Oats
1/4 cups oats (I use Old Fashioned)
1/3 cup milk (I used skim)
1/4 cup greek yogurt (I used Greek Gods Honey Vanilla)
2 tsp maple syrup
1/4 cup blueberries
10 or so almonds, chopped

Mix everything together in a sealable container and refrigerate overnight. I normally put mine in a mason jar or an old peanut butter jar. I think the honey vanilla yogurt really adds to the taste of these oats and it just never gets old!

IMG_0601 (1)

Egg Muffins (Makes 10)
4 eggs
8 egg whites
1 small tomato, chopped
2 scallions, chopped (or any type of onion you want)
1 small jalapeño, chopped
6 oz pork sausage without casing

Preheat oven to 350F. Cook sausage in a frying pan and prepare vegetables. Add everything in a bowl and whisk together until combined. Prep a muffin tin with non-stick spray and divide the egg mixture evenly over 10 muffins. Cook for 20-25 minutes, or until cooked through. These muffins are really easy and keep well in the fridge. I tend to bring 2 with me each morning and just heat them up for a few seconds at work!

These two meals are so quick and simple. They save so much time during already busy mornings before work.

What do you eat when you have an early morning?

Melissa Tries: Meal Prep


I know I’m a nutrition student and I’m supposed to be all organized and into meal prep but in reality I’m just not. My normal schedule usually allows for me to just make lunch during the day or grab lunch from the restaurant I work at. Now that I’ve started my 16 week clinical rotation I’ve had to really crack down on this whole being organized thing, especially with my meals. Because of this, I decided to try full on meal prep for the first time. I cooked all of the ingredients on a Monday evening and then put the meals together using those ingredients each night for lunch the next morning. So I thought I would share my experience and opinion on if meal prep is the way to go.

For my meals I started with this Buzzfeed post. I thought these all looked pretty good but there was a few ingredients I didn’t really like so I switched it up a little bit.

What I Prepared:
– Quinoa
-Chicken breast
– Garlicky Kale
– White Bean Salad
– Hard Boiled Eggs
– Tahini Dressing

IMG_0339(Ignore the yogurt and oats in this photo, I’ll be making an on-the-go breakfast post soon!)

1 cup dry, rinsed quinoa
2 cups water or chicken broth

Add quinoa and water or broth in a bowl and bring to a boil. Once boiling, turn the heat down to low and let it simmer until all of the liquid has been absorbed. Stir every 5-10 minutes. Tip: I’ve found that using chicken broth instead of water makes a HUGE difference in the flavor of the quinoa. Yeah it adds a little extra sodium but its still super healthy.

Chicken Breast
2 large chicken breast
2 cups chicken stock

You can make chicken breast however you want, but my preferred method is in a Crock Pot. I just throw 2 chicken breast in (they can even be frozen) with 2 cups of chicken stock and any seasoning you want. Put it on high for 4 hours and then use 2 forks to shred it. It basically falls apart. This chicken can be used for just about anything.

Garlicky Kale
1 Tbsp olive oil
5 cups kale with thick stem removed, sliced into thin strips
4 cloves garlic, minced

Heat a large skillet with oil over medium high heat and sauté garlic. Once the garlic has browned, add the kale and mix to coat with oil and garlic. Sauté until the kale is dark green and soft.

White Bean Salad
1 Tbsp olive oil
1 small bulb of fennel, chopped into small pieces
3 cloves garlic
1 Tbsp parsley stems
1 15oz can white beans, rinsed and drained
2 Tbsp chopped parsley
1/2 red bell pepper, chopped

Heat a large skillet with oil over medium heat and sautĂ© fennel until it is soft and translucent (about 4 minutes). Add garlic and parsley stems. Cook until the garlic starts to brown. Add the white beans and sautĂ© until the beans start to break down slightly (about 2 minutes). After the beans have cooled, add your chopped red pepper to the salad. The original recipe uses roasted red peppers but I’m not really a fan so I just chose to add plain bell pepper to mine at the end.

Tahini Dressing
2 Tbsp Tahini
3 Tbsp apple cider vinegar
3 Tbsp olive oil
2 cloves garlic, minced
Salt and pepper to taste

Whisk together tahini, vinegar, salt, and pepper. Slowly add olive oil while whisking. Stir in the garlic and set aside. This dressing is used on a couple different days.

Hard Boiled Eggs
4 large eggs

Fill a medium sized pot with enough water that the eggs are cover by at least 1″ of water. Bring to a boil. Once the water is at a full boil, remove the pot from heat and cover. Let the eggs sit in this water for about 12 minutes. Remove eggs from hot water and add them to a bowl of cold water to let them cool.

Prep Your Lunches

Lunch 1: Kale Salad
2 cups raw kale
2 hard-boiled eggs
1/2 cup shredded chicken
1/2 cup quinoa
2 Tbsp feta cheese
2 Tbsp chopped almonds
Dressing: 1/3 of the tahini dressing mixed with 1 tsp honey and 1 tsp apple cider vinegar


Lunch 2: Quinoa Salad
1 cup quinoa
1/4 chopped red bell pepper
1/2 cup shredded chicken
2 Tbsp chopped almonds
2 Tbsp chopped parsley
Dressing: 1/3 recipe of tahini dressing mixed with 1/2 tsp apple cider vinegar and 1 tsp chopped parsleyIMG_0353

Lunch 3: White Bean Salad with Garlicky Kale
2/3 recipe sautéed white beans
1/2 recipe sautéed kale
1 hard boiled egg
1/2 cup shredded chicken

Lunch 4: Everything you have left salad
Remainder of kale, white beans, chicken, hard boiled egg, and quinoa
Dressing: remainder of tahini dressing mixed with 1/2 tsp apple cider vinegar and 1 tsp chopped parsley

And there you have it! Meals for the whole week. I did do this prep on a Monday so I only needed 4 lunches, but you could easily save a little kale and chicken and make one more hard boiled egg to make a fifth lunch. Overall I found meal prep very helpful. It was a little more money than I’m used to spending on lunches, but that could also be because I had to buy things like tahini and apple cider vinegar. All of my meals turned out really well and I was so much less stressed packing lunch throughout the week.

I’ve started meal prepping but on a bit of a smaller scale during the weeks after this. I still make chicken and quinoa almost every week and kind of go from there based on what else I have in the fridge.

Do you meal prep? What kinds of things do you pack for lunch during the week? Stay tuned for a post coming soon about some of the favorite on-the-go breakfasts that I’ve been eating constantly since starting my clinical rotation.

3 Ways to Eat Veggies For Breakfast

Melissa's Menu

I love love love fruit, I could eat fruit all day. Vegetables is a different story. Don’t get me wrong, I do love vegetables, I just find them harder to work into my meals than fruit, and I don’t think I’m alone in that. I love working veggies into my breakfast, just to start the day off on the right foot.

This week I came up with three different recipes to add vegetables to your morning meal. Bonus: They’re all super easy.

  1. Breakfast Smoothie with Spinach: Smoothies are a great way to add vegetables to your breakfast. You can add spinach and literally not taste it at all.

    1/2 cup blueberries
    1/2 cup pineapple
    1 cup spinach
    1/2 avocado
    1/2 cup almond milk (or milk of choice)
    about 1 cup of ice

    Add everything to a blender and blend until smooth. If you prefer a thicker smoothie, add more ice.

2. Veggie Scramble- sauteeing veggies in a scramble is another one of my favorite ways to add vegetables to my morning meal. I use peppers and onions often, but you could also do spinach, or whatever veggies you love most.

1/2 green bell pepper
1/4 yellow onion
2 eggs
1 Tbsp mixed cheese
1 Tbsp salsa

Chop peppers and onions and add to a greased frying pan. Sauté until the vegetables are    starting to brown. Add your scrambled eggs and mix and cook until completely cooked through. Top with cheese and salsa if desired.

3. Spinach and Tomato Egg Muffins- These are another recipe that you can really customize to your favorite veggies. I made these with spinach, tomato, and onion, but I also think it would be really tasty with asparagus or peppers.

6 eggs
1/2 cup chopped tomato
1/2 cup chopped spinach
1/4 cup chopped yellow onion
1/2 cup shredded cheese of choice (I used a Mexican mix)
1 clove garlic
salt and pepper to taste

Preheat oven to 350F. Add all 6 eggs to a large bowl and whisk together. Add all other ingredients and mix until combined. Grease a muffin tin and pour egg mixture into the tin. I used regular sized muffin tins, but these would probably also work well as mini muffins. Bake for 20-25 minutes until the muffins are cooked all the way through. Makes 6-8 muffins.

I hope you enjoyed this video! Let me know if you all have any other ways to add veggies to your breakfast.


Three Tasty Meals You Barely Have to Cook

Recipes, Uncategorized

We all have those nights where you just don’t want to cook. It was a long day, you don’t really have any groceries, you just want to eat and relax for the rest of the night. Well luckily, I have mastered the art of cooking without really cooking. Today I’m sharing three healthy meals for when you just really don’t feel like putting in that much effort.

Zoodles with Turkey Meatballs and Marinara Sauce

IMG_2855 2

Zucchini noodles are pretty much the easiest thing ever. All you need is a spiralizer… which only costs like $20 at Bed Bath & Beyond. I also used frozen turkey meatballs and pre-made marinara sauce.

3 medium zucchini
1 pack Trader Joe’s frozen turkey meatballs
1/2-1 cup Trader Joe’s Tomato Basil Marinara Sauce
Anything else you’d like to add to your sauce (oregano, garlic, etc.)

Start by spiralizing your zucchini. While spiralizing, you can have your meatballs heating up in the microwave, this takes about 5 minutes. You can also put your desired amount of marinara sauce in a small pot over medium-low heat until it is heated through. Add any other spices you may want to your sauce. Once your zucchini is finished you can either eat it raw, or sautĂ© it. I like to sautĂ© mine in olive oil for about 5 minutes, just until it is soft. Top zucchini with meatballs and marinara sauce and you’re good to go!

Stir Fry


Stir Fry is my go-to meal when I don’t feel like really cooking, or like spending money at a restaurant. This stir fry is super simple, and guess what, you get to use frozen veggies! So you don’t even have to chop anything.

1 pack Lo mein or rice noodles (available in the international isle of any grocery store)
1 pack frozen Asian Medley vegetables (I use the Steamfresh Chef’s Favorite Asian Medley vegetables)
2 eggs
Meat of choice (I’ve used shrimp, chicken, and this time we used turkey sausage)
Soy Sauce

Start by cooking your noodles in a large pot. While noodles are cooking, add your frozen vegetables to a frying pan to warm them. Once your vegetables are hot, crack your eggs into the hot pan and mix them around with the vegetables until they are scrambled and cooked through. Right around now your noodles should be finished up. Drain them, and then add them to the pan as well. Add any type of meat or protein if you wish. Finally, add soy sauce to taste. I like mine with quite a lot of soy sauce, but when my boyfriend makes it he uses less, so it really just depends what you like. And there you go, you have an easy, healthy, delicious meal.

Salmon and Veggies


Salmon is pretty easy to cook, but you know what makes it easier? When its pre-seasoned and frozen. I discovered this salmon when I was working with an RD at Cardiac Rehab. She taught a class on Omega-3s and used this salmon to show her patients how easy it was to cook. I don’t even need to write a recipe for this one. Its just 1 piece of Morey’s frozen salmon (I got mine at Costco), 1 small zucchini, and 1 small yellow squash. I also love to make this salmon with roasted asparagus, but anything will work. You can make this salmon on the grill, in the oven, or even in the microwave.

These are just three meals that are both easy and healthy. I have at least one of these meals probably once a week because they are just so darn easy, and tasty as well. What kinds of things do you make when you don’t really feel like cooking?