Most often when people hear meal prep, they think it’s time-consuming and will tie them to eating the same meal every day. With these top tips from Burn Boot Camp personal trainers, you’ll learn how to successfully meal prep delicious food more efficiently!

1. Prep Ingredients, Not Meals

The top meal prepping advice from our Burn Boot Camp personal trainers? Prep ingredients rather than meals. Make large batches of your choices of protein, carbohydrates and vegetables, storing them in their own individual containers, rather than portioning them out and combining them ahead of time.

“I prep ingredients to later make into meals. I’ll make rice and quinoa in an instant pot, sauté peppers and onions, roast veggies and sweet potatoes and grill a bunch of chicken. Throughout the week I mix them together differently based on what I want and need to eat,” shares trainer KC Nolan of Burn Boot Camp Manchester, MO.

Meal prepping ingredients, rather than dishes, gives you greater flexibility with your meals throughout your week. It allows you to adjust the amount of food you add into your meal based on what your body needs that day. Maybe you did a more intense workout, or didn’t workout at all, so your body will need more or less carbohydrates, protein and fat.

“I love to prepare two or three different types of lean proteins. This gives me the ability to ask my kids what they would like to eat without actually having to cook during the week. To reheat, I find best results using an air fryer or toaster oven,” says trainer Lauren Badia of Burn Boot Camp Huntersville, NC. 

2. Mix It Up

Not all of us like to eat the same meal for lunch and dinner five days in a row. And how are you supposed to know on Sunday what will satisfy your hunger Thursday at 7PM? Meal prepping ingredients instead of meals also allows you to mix things up during your week.

“Prepping the same meal to eat the entire week makes it too easy to throw it in the garbage and grab some quick and easy junk food instead. I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day,” says Cody Burns, Head Trainer at Burn Boot Camp Verona, WI.

“I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day.”

“I love making different bowls throughout week with different flairs! I’ll have containers of black beans, chickpeas, chicken, grass-fed beef, brown rice, cauliflower rice and lots of chopped veggies stored in my refrigerator. Each night I’ll combine them differently, with different herbs and condiments, to keep my meals exciting. I might pair black beans with cauliflower rice and chicken with some salsa and taco seasoning for a delicious taco bowl. Or I’ll toss some brown rice, chickpeas and veggies together with coconut aminos (a healthier version of soy sauce), garlic and ginger powder for an exotic Asian bowl,” shares trainer Michelle Siner of Burn Boot Camp Concord, NC.

“I keep my protein prep pretty simple and mix it up as I go. For instance, I’ll throw a bunch of chicken into a crock-pot and shred it once cooked. I’ll switch up the way I eat it each day, from chicken lettuce wraps to chicken salad to buffalo chicken to teriyaki chicken stir-fry—the options are endless. I love this method because I’m saving time by meal prepping my protein but still have variety in my meals throughout the week,” says Andrea Larkins of Burn Boot Camp Collierville, TN.

Keeping different spices and condiments on hand makes it extremely simple to spice up your dish. Tahini, coconut aminos, salsa, high-quality balsamic vinegar (which is low in sugar), honey, flavored hummus, whole-grain Dijon mustard and marinara sauce are always great staples for adding a boost of flavor. Pair these with your favorite herbs and spice blends to whip up a low-calorie sauce or dressing. Some great pairings include:

• Coconut aminos, honey, garlic powder and ginger

• Hummus and balsamic vinegar

• Salsa and taco seasoning

• Tahini, whole-grain Dijon mustard and dill

• Honey and whole-grain Dijon mustard

• Plain marinara sauce and Indian seasoning

3. Take Shortcuts

Meal prepping doesn’t have to be laborious, time-consuming or complicated when you take some shortcuts.

Take advantage of pre-cut vegetables. You’ll save so much time when you cut out scrubbing, peeling and chopping vegetables or cleaning up the mess! Most grocery stores even carry pre-spiralized vegetables like zucchini, beets, sweet potatoes and squash for you to easily make fun “noodle” dishes.

Grabbing a rotisserie chicken or stocking up on clean proteins from the grocery store’s hot bar is a great fallback when you are short on time. Try to avoid deli meats, even if they are freshly sliced, as they usually contain processed oils and sugar.

Keep your shelves stocked with canned beans. Black beans, lentils, chickpeas and edamame are all amazing sources of complex carbohydrates as well as protein, and they have a long shelf life. Open the can, drain, rinse and they are good to go—zero prep time and zero cooking.

And don’t underestimate the frozen foods aisle. You can save so much time by buying frozen brown rice, quinoa, roasted sweet potatoes, lean proteins and so much more. Try to stay away from frozen meals, as they often contain processed ingredients, preservatives and lots of sodium.

4. Snacks: Think Simple

Meal prepping lunch and dinner takes commitment, so don’t overthink it when it comes to your snacks. While it’s fun to have homemade protein bars and energy balls, it isn’t always doable to prepare them. When it comes to snacks, think about what you can grab and go.

An assortment of nuts is always a great go-to snack to keep on hand—they’re high in healthy fat and protein, helping curb your hunger until your next meal. Almonds aren’t the only healthy nut at the store, either. Cashews, pistachios, pecans, macadamia nuts and walnuts are all extremely nutritious. Just keep in mind that one serving of nuts is only ¼ cup.

Other great snack options that don’t require any prep are baby carrots with hummus, hard-boiled eggs, oatmeal and rice cakes with nut butter.

With all your snacks, it’s beneficial to portion them out into separate, small containers in advance.

5. Prep Twice a Week

If you meal prep all your meals on Sunday, come Friday, your five-day-old chicken may not sound (or look) appetizing. Trainer Kyle Lane of Burn Boot Camp Elizabeth, NC suggests meal prepping twice a week instead of one. Not only does this provide you with fresher food, but prepping for only three days takes less of your time.

6. Use a Crock-Pot

A crock-pot should be your best friend when it comes to meal prepping! It eliminates any wait time and allows you to cook food in large batches.

Before you go to bed, toss a few chicken breasts into your crock-pot along with a dash of chicken broth and set it on low for 8 hours. In the morning, shred the chicken and transfer to a container to store. You can do the same with with quinoa, brown rice, sweet potatoes, hard-boiled eggs and vegetables. Or get creative by meal prepping a healthy roast, soup or stew.

“I typically make some type of a soup in the crock-pot that makes enough for my lunch every day, plus meals for the family. Sometimes I even have enough leftover that I’ll pour it into a mason jar to store in the freezer for lunch the following week,” says Lauren Badia, a trainer at Burn Boot Camp Huntersville, NC.

Other kitchen aids to consider investing in include an air fryer, an Instant Pot, a rice cooker and a toaster oven—they’re all perfect for cooking clean and quick meals.

You may also like:

11 Kitchen Staples for Quick and Healthy Meals

3 Healthy Shredded Chicken Recipes You Need to Try

How to Cook Healthy Meals: 5 Top Cooking Tips

10 Tips and Tricks for Eating Healthy

Quick and Easy Vegan Meals

1. Mixed Greens

Mixed greens are the perfect healthy kitchen staple when you are need of a quick and easy meal. Keeping a large container of mixed greens in your refrigerator is the easiest way to ensure you always get a serving of vegetables at each meal. Mixed greens are loaded with essential vitamins, minerals and antioxidants as well as fiber, helping you feel fuller without loading up on calories. No need to cook or even chop them—just toss a few handfuls into any dish. Change up your go-to greens by alternating with arugula, spinach, kale and romaine.

2. Eggs

Eggs are cheap, versatile and nutrient-dense, making them a staple for your kitchen. Omelets and egg scrambles are both quick and easy meals that don’t have to been eaten only for breakfast. Also, try cooking up a few eggs over easy and tossing them on top of a bed of mixed greens with a sweet potato, or cook some hard-boiled eggs for a high-protein snack.

These are one of the most nutritious foods you can include in your diet: one egg contains 7 grams of protein and is packed with essential omega-3 fatty acids, natural vitamin D, B vitamins and many other nutrients. Be sure to eat the whole egg—when you throw out the yolk, you are throwing out half of the protein and nearly all of the omega-3, vitamin and mineral benefits.

3. Rotisserie Chicken

Every time you make a trip to the grocery store, be sure to add a rotisserie chicken to your cart. You’ll love having it as a staple in your kitchen for those mornings you are rushing out the door and need to make a quick lunch, or for those nights when you have hungry kids and no time to cook.

There are countless quick and easy meals you can whip up when you have a rotisserie chicken on hand. Quickly make chicken tacos by shredding the chicken, sprinkling it with Mexican seasoning, adding it to a tortilla and topping it with avocado and any vegetables you have on hand. Or, easily toss together a chicken salad for lunch with mixed greens and hummus. For more quick and easy chicken recipes, check out this post.

4. Lentils

Keeping your pantry stocked with a few cans of lentils ensures you always have a quick and easy complex carbohydrate source to add to any meal. Simply drain and rinse the lentils and they are ready to go. Lentils are also a great source of vegetable protein, containing 18 grams in one cup.

Packed with iron, fiber and magnesium, this amazing kitchen staple is great for boosting digestion, energy levels and weight loss. Lentils are a great substitute in any ground meat recipe, like tacos, Bolognese, stir-fries, “meatloaf,” chili, burgers and so many more. They are also a great addition to any salad for a healthy complex carbohydrate and protein source.

Lentils are used in many ethnic dishes, so experiment with new exotic flavors by adding curry, Moroccan or Thai sauces and spices. Add lentils to a bowl of your favorite roasted vegetables and top with cashews, hemp seeds or almonds for a delicious and easy meal. For more fun sauces and spice blends to use with lentils, check out this post.

5. Frozen Brown Rice

Brown rice is a great staple for any healthy diet, as it is a complex carbohydrate, gluten-free, unprocessed, extremely versatile and packed with fiber and energy-giving B vitamins. But you may not always have 45 to 60 minutes at night to patiently cook up a pot, which makes frozen brown rice your new favorite kitchen staple.

Taking 2 to 3 minutes in the microwave or 5 minutes on the stove top, with no additional water needed, your quick and easy meal options are endless. Frozen brown rice still holds the same texture and taste as if it were fresh!

6. Frozen Vegetables

Always having your freezer stocked with frozen vegetables ensures you never go a meal without them! Frozen vegetables may sound processed, unhealthy and less than ideal, but studies have shown that they are just as nutrient-dense, or even more nutrient-dense, as fresh ones. They are frozen immediately, which helps preserve their vitamin and mineral content.

Stock up on frozen chopped spinach, broccoli, cauliflower rice, green peas and spiralized carrots, all found in the frozen vegetable section at your grocery store. Watch out for frozen vegetables that are smothered and cooked in processed oils and excess salt. For quick and easy meals, reheat on the stove with frozen brown rice and rotisserie chicken or eggs. Stir-fry with coconut aminos, sriracha or nutritional yeast to create a meal bursting with flavor!

7. Coconut Aminos

Coconut aminos is similar to soy sauce, but it’s a healthier version that is derived from coconuts. Soy sauce can contain gluten, soy, MSG, GMOs and other toxic chemicals harming your health, and it’s loaded with sodium.

Coconut aminos is soy-free, gluten-free and low-sodium, making it the perfect alternative. Make your own healthy salad dressing or stir-fry sauce with 2 tablespoons coconut aminos, 1 teaspoon ginger powder and ½ teaspoon garlic powder. Or simply mix it with 1 tablespoon tahini or honey for a quick and simple way to boost the flavor of your dish. Make coconut aminos a staple in your kitchen and never eat a boring meal again!

8. Herbs and Spices

Herbs and spices are the secret kitchen staple to quickly make your meals taste delicious. You don’t need to cover your food in fancy sauces, excess salt and cheese, or spend hours cooking in order to make your meal taste delicious. There are countless combinations of spices and herbs that will easily change up your dish into something new and exciting every night, while keeping it clean and healthy!

Transform your go-to chicken, rice and vegetables into a delicious Mexican, Indian, Asian or Italian dish, depending on the spice blend you choose. Find inspiration for different herb and spice blends here. Or enjoy simplicity: Cumin, dill, smoked paprika, rosemary, oregano, basil, cilantro, parsley and cinnamon are all great spices to add to your meals on their own.

9. Sriracha

Looking for new ways to spice up your meals? Make sriracha a kitchen staple and never worry about eating a bland meal again. As opposed to other flavorful condiments, sriracha contains only five calories per serving and zero added sugars.

There are countless uses for sriracha and no wrong way to use it! Try using it to make buffalo-style roasted cauliflower or chicken, add it to your eggs with cumin, create a spicy marinara by adding a dash to your tomato sauce, mix it into hummus and dip with celery, or mix it with coconut aminos to create a fiery salad dressing.

10. Hummus

Naturally gluten-free, dairy-free and nut-free, plus low in carbohydrates, a healthy source of plant protein, long-lasting and made from whole food ingredients, hummus is an amazing kitchen staple. And with so many fun and delicious flavors, from the popular roasted red pepper to chipotle black bean to Moroccan lentil, you can always keep your meals new and exciting.

Have a healthy snack by dipping your favorite vegetables in hummus, or fill a few hard-boiled eggs with a spoonful of it. Make a clean yet flavorful salad or pasta by adding a dash of water to your hummus to form a salad dressing or pasta sauce–like consistency. Spread it on roasted chicken, toasted sprouted-grain bread or a rice cake (then top with cucumbers or tomatoes!). The options are endless with this kitchen staple when you are in need of a quick and simple meal!

11. Protein Powder

If you’re working to lose weight and build muscle, consuming enough protein is a must. Make protein powder one of your kitchen staples to ensure you never fall short on your protein needs. If you are pressed for time and need a simple healthy meal to go, protein smoothies are the answer! Try blending protein powder with ¼ cup full-fat coconut milk, 1 cup frozen spinach and 1 frozen banana, or ½ avocado, 1 cup fresh berries and 1 scoop powdered greens.

As long as you combine your protein powder with one source of healthy fat, fiber and greens, you will create a satisfying meal on the go. Protein smoothies are also the perfect alternative to your regular nighttime snacks or your sugar-filled, carb-heavy breakfast choices and a great post-workout meal! Ensure the protein powder you consume contains only clean ingredients, as many are packed with chemical fillers.

Kristie Lengel

Late night snacking is one of the number one poor eating habits in America today. Whether you reach for cookies and milk after dinner, a bowl of popcorn while watching your Wednesday night sitcoms, or a handful of M&M’s from the dining room candy bowl, it all adds up!

These late night snacks increase your blood sugar before bedtime, which in turn can cause you to store body fat as you sleep. Ask yourself, are you eating due to hunger or habit?

The majority of poor eating requires behavior modification, not just a “diet plan.” So let’s talk about a few things that can be done in order to prevent that late night binge!

1. Step out for some air

Before you head to the kitchen for that late night snack, first step outside for some air. Maybe even take the dog for a walk around the block once or twice before you choose to eat something. A combination of the fresh air, time to think, and endorphin production might change your mind about that sleeve of Oreos.

2. Change the type of snack

The problem with late-night snacking is not necessarily the time of day you’re eating, but how the food you’re eating is broken down in the body and how your body reacts to it.

Let’s break it down. The carbohydrates you eat break down as sugar in your body and insulin kicks in to bring your blood sugar down. Your insulin will remain high as you sleep due to your sugary treat, which tells the body to store body fat. If you spike your insulin before bed, you will essentially be storing fat while you sleep!

So if you must snack, choose something that’s low in sugar, contains a sufficient amount of protein (>10g), and has a good source of fat. The combination of fat and protein will satiate you without increasing insulin production. Walnuts are a great choice, for example!

3. Eliminate mindless eating

I just mentioned that walnuts are a great evening snack to munch on to cure that late night craving, but keep your serving size in mind! Did you know the serving size for walnuts is only a quarter of a cup? It’s easy to eat over a full cup of walnuts if you’re paying more attention to the TV than how big your handfuls are!

A cup of walnuts has over 800 calories in it, which could be half the necessary calories in your daily diet. In order to prevent mindless eating, do not keep snack containers and bags next to the couch while you’re snacking. Instead, make sure to measure out a serving size of your snack in the kitchen, and only make one trip!

4. Avoid skipping meals during the day

Whether you feel hunger or not throughout your workday, your body requires fuel in order to function properly. If you don’t supply your body with enough energy to work efficiently, you will, in turn, crave high caloric foods later in the evening.

This is your body’s feedback mechanism to make up for what it lost. So don’t skip meals during the day! Set alarms on your phone to remind yourself to eat so you can prevent that late night binge. Don’t let the day get away from you!

5. Avoid sugary foods

Did you know that sugar is highly addictive? The same sensors in the brain are signaled when eating your chocolate ice cream as would be signaled if you were to inject illicit drugs into your system!

Sugar triggers the reward center of the brain, leading the body to crave even more and experience withdrawals when trying to eliminate it. Remind yourself of this vicious cycle before choosing a sugary treat!

Remember, healthy weight loss or maintenance is not putting yourself on a diet. It’s all about behavior modification and making healthy lifestyle habits for a long and healthy future!

Kristie is the Head Trainer of Burn Boot Camp Bluffton (South Carolina). She graduated from Hofstra University with a Bachelor’s of Science degree in Exercise Physiology and a minor in Psychology. She brings her expertise to Burn by taking both a lifestyle and behavioral approach to health and fitness, focusing on helping her clients improve their health behaviors in their everyday lives. Kristie has helped hundreds of people lose thousands of pounds and maintain their new healthy weights. She is super excited to educate and inspire Burn Nation to be healthier and happier for years to come!

We all have a moment where we find ourselves craving something sweet and savory. We know it can be difficult to find healthier alternatives at times.  Luckily, founder and CEO of Burn Boot Camp, Devan Kline, gives us his secret sweet tooth killer.

Honey Roasted Almonds. Yep, now you can satisfy your sweet tooth without getting off track. According to Devan, they’re the perfect treat to kick a craving. Find these almonds at grocery stores like The Fresh Market. Check out the Smoked Almonds for those of you who might prefer a saltier snack.

If you’re tempted to give in to your sweet tooth, knock it out Burn Boot Camp style with these almonds. Keep crushing those goals!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

Burn Boot Camp is a nationally recognized leader in the Fitness and Health Industry. With locations all over the United States, Burn is quickly becoming the leading community of fit women. Lead by Devan and Morgan Kline, the Burn Boot Camp program is different from any other in the world. The unique combination of burst training and strength training elicits lifestyle transformation like none other. From a healthier mindset to a healthier body, Burn Boot Camp  burns fat and builds muscles in every corner of the nation! At Burn Boot Camp, you’re set up for success each and every time you step foot in the gym.  Burn TODAY!

Satisfy Your Sweet Tooth Guilt-Free

We all have a moment where we find ourselves craving something sweet and savory. Most of the time the healthier options are limited. Luckily, founder and CEO of Burn Boot Camp, Devan Kline, gives us his secret sweet tooth killer.

Honey Roasted Almonds. Yep, now you can satisfy your sweet tooth without getting off track. According to Devan, they’re the perfect treat to kick a craving. They can be found at grocery stores like The Fresh Market. He also gives another alternative of Smoked Almonds for those who might prefer a saltier snack.

Next time you’re tempted to give in to your sweet tooth, knock it out Burn Boot Camp style with these almonds. Keep crushing those goals!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

1. Raw Almonds 

Not only does this serve as a great on-the-go snack, but this protein packed nut is loaded with Vitamin E, a powerful antioxidant. Almonds will give you energy with its magnesium component, help build and maintain muscle and regulate blood sugar. *Avoid salted or roasted almonds due to sodium content.

Serving Size per day: Stick to a handful (23 almonds) or 2 tablespoons of Raw Almond Butter

2. Apples

Apples have so many health benefits including weight control. Apples are a great source of fiber and made up of 85% water to help you keep that full feeling *Red Delicious & Granny Smith are best!

Serving Size: An apple a day keeps the belly fat away

3. Avocado

This healthy fat fruit is not only packed with nutrients, but it has anti-inflammatory properties and keeps that blood sugar in check throughout the day! Add avocado to any salad, use as a spread to your lunch wraps, or top you eggs with it!

Serving Size: Depending on the size, you will want to keep your intake around 1/2 avocado a day (about 4oz)

4. Soy Beans

Soy helps build muscle and burn fat. This source of protein regulates digestion, regulated blood pressure, and keeps your blood sugar in check. Since genetically modified (GM) soybeans have reached 90% market penetration in the United States select organically grown soy products to avoid GMO. Shaklee 180 Protein contains Non-GMO soy and is a great source of liquid protein to re-fuel those muscles after a workout.

Serving Size: 1/2 cups soybeans a day, or 1-2 protein shakes depending on your goals.

5. Egg Whites

Full of protein, low in calories, and one of the best absorbed type of protein. Egg whites will help you recover from your workouts, build lean muscle, and reach your fitness goals! Egg whites are great for omelets, smoothies, protein pancakes/muffins, and quick meals on the go!

Serving Size: Depending on your caloric needs, 1 cup of egg whites yields 26grams of protein and only 133 calories!

6. Quinoa

This super-grain is another great source of protein, with a complete 9 essential amino acid profile. High in fiber to promote healthy digestion, and keep you full which decreasing appetite. This food is great as a replacement of pasta, in salads, stuffed peppers (replacing rice), or just served cold with some olive oil and spices!

Serving Size: 1 cup a day

7. Grapefruit 

High in enzymes, helping you burn off that fat, Grapefruit is high in water and low in sodium to speed up your metabolism and flush excess water weight.

Serving Size: Try eating 1 grapefruit a day and see the inches come off!

8. Plain Greek Yogurt

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.Be sure to select the plain and add your own fruit to it. Most pre-packaged yogurts with fruit in them are loaded with unwanted sugar.

Serving Size: 6-8oz a day with 1/2 cup fresh berries

9. Salmon

Full of Omega 3 fatty acids, boosts metabolism so body burn fat faster and more efficient. Stay away from farm raised fish and choose wild-caught salmon.

Serving Size: 4-5oz for your source of protein

10. Water

Last but certainly not least, WATER! This is your best tool to fight body fat. Drinking an extra 2 glasses a day will boost your metabolism by 30%! Drinking water on an empty stomach first thing in the morning will purify your colon, helping you absorb nutrients throughout the day.

Serving Size: 1/2 your body weight in ounces

Foods to Avoid

1. Salty Foods– the high sodium content will cause your body to retain more water and bloat. Stick to under 2,000mg of sodium a day

2. Soda– Diet, Regular, Grape, Orange, you name it…STAY AWAY! Soda is empty calories that aid in weight gain and is high in sugar. Stick to your water and mix it up by infusing your H2O with a lemon!

3. Sugar (Both Refined & Artificial)- Sugar is bad for us for many reasons, but just to name a few, it suppresses the immune system, promotes inflammation, raises insulin levels, and serves as empty calories in our diet. The World Health Organization recommends we only consume 10% of our daily calories in sugar (about 50 grams). We recommend swapping out your sugar in baked goods with a natural plant based sweetener such as Stevia or Raw Honey.

4. Refined Carbs

Refined carbs are white flour, boxed cereal, cookies, cake, chips, canned fruits, and anything with added sugar. It is best to stay away from these foods because they have been stripped of fiber and act as a simple carb to the body, which causes a spike in blood sugar, followed by a crash. Don’t be afraid of carbs, just be sure they are complex carbs that digest slower and are used as energy such as sweet potatoes, oatmeal, fruit, veggies and natural sugars.

5. Alcohol

Sorry to break it to you, ladies! That glass of wine at dinner each night could be the cause of your unwanted belly fat. Alcohol is metabolized differently than other foods we consume because our body recognizes it as a toxin. When your body draws all its attention to that glass of wine you are consuming with dinner, your body will not have the capacity to break down your food properly, therefore, converting those calories as fat. Stick to 1-2 glasses per week!

Garden Fresh Salad

Adding some juice in your regular diet will change your life! I know what your thinking, “I already drink juice on a regular basis.” Maybe so, but the juice I am talking does not consist of a liter of Juicy Juice or those little poison packets of Capri Sun. I am talking real juices that contain the live enzymes and nourishment that our body needs to be health and perform. With that being said, it is nearly impossible to go to a grocery store (whole food stores included) and purchase a juice that is full life. So where do you get the super juice? Let me tell you…

Juicing is the topic of this blog post. By juicing I mean extracting all the essential vitamins and minerals out of organic produce and getting them to a liquid state. Morgan and I have been juicing a lot, and I mean like a scary amount of concoctions from fruits and vegetables that have no business being blended together. This might sound crazy but juiced broccoli, carrots, apples, mango, spinach, kale, and ginger together the other day…sounds gross right? Well, it was the most AMAZING thing I have ever tasted! I could literally feel the live enzymes going to work in my body. I posted the lime green mixture on the Burn Boot Camp Facebook Page and all of the BBC moms told me I was crazy! Long story short…juicing is the healthiest habit anyone can adopt!

Why is Juicing So Important?

Vegetables were not meant to be heated up. Did you know that when you apply heat to any food you lose over 50% of the nutrients the food in comprised of? When we cook chicken breast over 50% of the protein in the meat is destroyed from the heat. When vegetables are exposed to heat the nutritional value (including live enzymes) are cut in half.

Another reason juicing is crucial in your diet is because we will NEVER maximize the speed of our metabolism by eating cooked and processed foods. These foods are not meant to go into our body, period. When they are ingested the body will attack these foods as if they are a foreign attack using all your white blood cells (body’s immunity cell) thus lowering your white blood cell count! If you can convert your diet to consist of 51% raw whole foods you body will maximize metabolism and not trigger a white blood cell invasion. When our white blood cells don’t have to tend to our food they can be defending bacteria and fungus in the body like they are supposed to!

Not Convinced Yet?

If that is not enough reason to start juicing, how about this…certain regiments of juicing have literally cured cancer! There are several  medical journals from the 1950’s proving that raw juicing is very strongly linked to curing several types of cancer. Why haven’t there been any studies since the 1950’s stating this? Believe it or not, there have been thousands of cases recorded but the United States Government banned these studies from being publish! That is a topic for another day, but if you want to learn all about raw foods and their link to disease prevention I highly recommend you watch the documentary, Food Matters.

So go out and get a juicer and start living a healthier life today!

What is the Best Juicer? 

Breville, Two Speed Juicer ===>> Check it out here!

Check Out These 15 Excellent Juicing Recipes for Immunity, Digestion, Weight Loss, Detoxifying, Cleansing, Metabolism, Curbing Cravings, and Overall Health!

Super Juice Recipe (My Go-To)

Recipe #1

• 1 Organic Kale Bunch  (Substitute: Spinach Bunch or one whole Cabbage)
• 1 Organic Collard Greens Bunch  (Substitute: Dandelion Greens Bunch)
• 1 Organic Celery Bunch
• 1 Organic Cucumber
• 6 Organic Carrots
• 2 Organic Tomatoes
• 2 Organic Lemons
• 1 Organic Apple  (Substitute: Pear or Mango)
• 1 Handful of Organic Blueberries (Substitute: Blackberries)

Single Serving of Super Juice

• ¼ Kale Bunch
• ¼ Collard Greens Bunch
• 2 Celery stalks
• ¼ of a Cucumber
• 1 to 2 carrots
• 1 Tomato
• 1 Lemon
• ½ Apple
• Small Handful of Blueberries

Detoxifying and Cleansing Recipes

Recipe # 2:

• 4 carrots, tops and tails chopped off
• 4 stalks celery
• A handful of parsley including the stems
• 1 small organic zucchini chopped but not peeled
• 1/2 of a beet
• 1/4 grapefruit peeled

Recipe # 3:

• 2 cloves of garlic
• A bunch each of green kale, spinach, collard greens and water cress
• 1 tomato
• 2 stalks of celery
• 3 carrots

Recipe #4:

• 2 organic peaches, cut in half, seeds removed
• 1 organic apple
• 2 oranges, peeled
• 1/2 cup blueberries, raspberries, and/or blackberries

For these recipes you will need to use a juicer. If you don’t have a juicer, you can use a plastic citrus juicer for the citrus items and blend the remaining items in a blender. After you’ve blended all of your fruits and vegetables, strain them with a strainer or using cheesecloth to get as much of the juice out as possible. You may need to double the recipe in order to extract more juice. Here are a couple of easy recipes that don’t require a juicer:

Recipe #5:
1 large pink grapefruit
1 large orange
3 tomatoes
1 cucumber

After juicing the grapefruit and orange with a citrus juicer, blend the tomatoes and cucumber in a blender and strain the juice. Add the tomato and cucumber juice to the citrus juices and stir well.

Recipe #6:

• 4 medium tomatoes
• 1 beet, peeled with the tops and tails chopped off and cut into small pieces
• 1 bunch of spinach or kale
• 1/2 of a bell pepper
• 1/2 small lemon
• 1/4 cup of water

Blend the tomatoes in a blender, strain the juice, place in a large glass or container and set aside. Blend (with a 1/8 cup of water) or use a food processor to “juice” the beet, strain it and add it to the tomato juice. Blend the spinach, bell pepper and lemon with the remaining water. When well blended, strain the juice with a strainer or cheesecloth and add it to the tomato and beet juice mixture. You may add a dash of cayenne pepper for flavor.

Super Immune Boosting Recipes

Super Immune Booster

Recipe #7:

• 1 apple
• 4-6 carrots ( depending on size)
• 2 stalks of celery
• 2-3 cloves of garlic
• 1 cup parsley

Super Immune Shot

Recipe #8:

• 1-2 limes ( or more.. enough to get about 2 ounces of juice)
• 3-4 cloves of garlic

Blend in blender.  I prefer this remedy poured into a shot glass
so i can quickly shoot it down!

Super Immune Burn

Recipe #9:

• beet root
• ginger

If juicing with masticating juicer add about 3/4 beet root to 1/4 ginger and experiment to your desired “heat” tolerance from the ginger. If in blender add a little water or lemon juice. Shouldn’t be more than a few ounces as this is designed to be taken in a shot glass.

Juicing for Weight Loss: Veggies

Speedy Digestion

Recipe #10:

• 3 carrots
• 1 tomato
• 1 stalk of broccoli
• 1/4 head of cabbage

Juice everything and spritz with some lemon juice if desired.

Healthy Snack

Recipe #11:

• 4 stalks celery
• 1 beet
• Handful of spinach
• 1 zucchini
• 1 cucumber

Green Metabolism Energizer

Recipe #12:

• 2 green apples
• 1 cucumber
• 1 lemon
• Handful kale
• Handful Spinach
• Handful flat leaf parsley
• 2 stalks celery
• 1/4 bulb fennel
• 1/3 head romaine lettuce
• 1 small piece ginger

Run each item through your juicer, and stir or shake before serving.

Perfect Green Juice

Recipe #13:

• 1 stalk broccoli
• 1 cucumber
• 1 beet
• 1 inch wheatgrass
• 1 handful spinach
• 1 cup cabbage
• 1 apple (optional)

Juice everything and enjoy!

Green Juice for Controlling Cravings

Recipe #14:

• 3 celery stalks
• ½ cucumber
• 1 apple ( green of course!)
• 2 large handfuls of spinach

Greens Apple Celery Lemon

Recipe #15:

• 2 large handfuls of spinach
• 1 apple ( green of course!)
• ½ lemon
• 2 celery stalks

What do you eat then? Your pre-workout meals should consist of GOOD fats and high in protein. Good fats burn fat and bad fats store extra blubber. Use pure sources of good fat mixed with pure sources of protein for optimal fat burning and mental focus. When we think of good fats with we think of Olive Oil and Canola Oil for the most part, right?

Did you know this?  – When heated over 160 degrees F Olive Oil actually turns into a Trans Fat (GREASE)! 160 degrees is about the “2” setting on your stove top burners! Thought you were eating healthy?

– We have all heard of the Canola Plant, right? Wrong, no you haven’t because there is no such thing! Canola Oil is manufactured in Canada and stands for the Canadian Oil Low Acid and was nick named Canola Oil to trick us. This oil is hydrogenated and basically the same as vegetable oil. So choose GOOD fats!

Here is a couple ideas of pre-workout meals that will optimize fat burning:

1.3 Scrambled Egg Whites, 1 Whole Egg cooked with 1 TBSP of Coconut Oil (Good to add spinach)

2. Full Fat Butter Spread on Ezekiel Bread Toast (non-pasteurized)

3. Pina Colada Smoothie-

•  ½ cup crushed organic pineapple in juice
•  ¼ cup full fat cottage cheese (non-pasterized)
• 1/2 cup Almond Milk
• ¼ tsp coconut oil
• ¼ Natural Vanilla Flavor
• 3-4 ice cubes

4. Breakfast in a Cup –

• 2 frozen bananas
• 1/2 cup rolled oats
• 1 cup Almond Milk(use more or less to adjust to desired consistency)
• 1/2 cup Almond Butter
• 1-2 tablespoons coconut oil, melted
• dash organic cinnamon
• 1 teaspoon natural vanilla
• 1 cup spinach (optional)

5. Shaklee Protein Meal Bar – To research ingredients go here =====>> Shaklee Cinch Bar

Does it shock you that eating fat actually burns fat? Go ahead and type “pre-workout meals” into Google right now and see how many say eat “slow burning” carbohydrates! Not to worry thought because I always got your back!

Forward this to your friends that cook with Olive Oil and think they are being healthy!