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In a perfect world we would all prep our meals and have 5-6 small complete meals daily but… that is not always reality. Other than the recommended protein drinks, shakes and bars, here is a list of some healthy grab & go snacks!

1. Nut butter packets – many companies now make single serve nut butter packets
2. Celery & Carrots – boring, yes. Nutritious, absolutely
3. Nuts
4. Frozen Grapes – its something about the crunch…
5. Dried plums – keep your jokes to yourself, they are actually delicious and will give you a boost in energy!
6. Pouched Fish – now again, not the most glamorous but it does the trick
7. Hard Boiled Eggs – once this list is done you may not have any friends. I do not suggest you eat them together haha
8. Plain greek yogurt
9. Single serve cottage cheese
10. Kale Chips – most stores will carry Kale chips now, but make sure you check for added ingredients

Happy Snacking!

xo Jen & Your NV Coaches

Coach Liz’s Rainbow chicken and veggies

Ingredients
2 cups cherry tomatoes
2 orange peppers sliced
2 yellow peppers sliced
1 large head broccoli florets only
1 small red onion cut into wedges
1lb boneless skinless chicken breasts cubed
2 cups cooked brown rice
Directions
Preheat oven 400 degrees
Arrange chicken and veggies on a sheet pan

To make marinade :
1/4 cup extra virgin olive oil
Juices of 2 limes
1/4 cup freshly chopped cilantro
1 tsp pink Himalayan sea salt
Black pepper to taste

(Whisk all marinade ingredients together then pour over chicken and veggies on sheet pan)

Bake about 25min or until chicken is cooked thru –

Place over 1/2 cup brown rice and enjoy!!

Coach Liz Sama

Coach Renee’s Protein Pudding

This is my go-to snack at night that is delicious and satisfies my sweet tooth!

Ingredients:
1 scoop protein powder (any flavor)
1 tbs powdered peanut butter
1 tbs chia seeds
¼ c unsweetened vanilla almond milk + water to desired texture

Mix all ingredients together and refrigerate for 4 hours or until the chia seeds become “gel” like. *Add water as necessary if pudding becomes too thick*

Add healthy toppings such as fruit, nuts or cool whip or a little something extra!

ENJOY!
-Renee

INGREDIENTS

2 tbsp. extra-virgin olive oil
1 medium yellow onion, chopped
1 small red pepper, chopped
1 tbsp. jalapeno, minced
2 cloves garlic, minced
1 lb. ground turkey
kosher salt
Freshly ground black pepper
1 tbsp. chili powder
1 (14.5 oz.) can fire-roasted diced tomatoes, drained
1/2 c. corn kernels, fresh, frozen, or canned
1 (20 oz.) Mashed Cauliflower (green giant makes one that is prepped)
2 green onions, sliced, greens and whites separated
DIRECTIONS

Preheat oven to 425 degrees F. In a skillet over medium heat, heat olive oil. Cook onion and red pepper until slightly softened, 5 minutes. Add jalapeno and garlic and cook until fragrant, 2 minutes more.
Add ground turkey and sauté until cooked through, 6 to 8 minutes. Season with salt, pepper, and chili powder. Stir in tomatoes and corn and let simmer until liquid is slightly reduced, 5 minutes.
In a large bowl, mix cooked Green Giant Mashed Cauliflower with the white parts of the green onion. Spread cauliflower mash over turkey mixture and smooth top.
Bake until mashed cauliflower begins to turn golden, 20 minutes.
Garnish with darker ends of the green onion.

Healthy Chipotle Chicken Sweet Potato Skins!

I found this recipe and absolutely will be making these for the Superbowl!

Enjoy! xo jen

Healthy Chipotle Chicken Sweet Potato Skins
Ingredients
3 medium sweet potatoes
3/4 pound (about 2 small) boneless skinless chicken breast
1/4 cups olive oil
2 tablespoon fresh lime juice
2 cloves garlic, minced or grated
3 whole chipotle pepper, minced
1 teaspoon dried oregano
1 teaspoon cumin
2 teaspoons chili powder
salt and pepper
2 (half a 10oz bag) cups spinach
5 ounces sharp white cheddar cheese, grated
chopped cilantro, for garnish
greek yogurt, for serving
Instructions
Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in
the oven and bake for 50­60 minutes or until fork tender. Place your chicken in a baking dish and rub
with a tablespoon of olive oil, salt and peper. Place in the oven with the potatoes and bake for 25
minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are
done cut in half and allow to cool for 5­10 minutes.
In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili
powder, salt and pepper. Set aside.
Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave).
Toss the spinach and shredded chicken together, set aside and keep warm.
Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size
layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for
another use) and place in a baking dish. Brush the skins with with a little of the chipotle sauce and
bake for 5­10 muntes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle
sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded
cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve
with fresh chopped cilantro and greek yogurt if desired.

My kiddos LOVED this!!! Enjoy! xo Jen

Healthy Mac & Cheese

Ingredients

3 tablespoons plain dry breadcrumbs
1 teaspoon extra-virgin olive oil
¼ teaspoon paprika
1 16-ounce or 10-ounce package frozen spinach, thawed
1¾ cups skim milk, divided
3 tablespoons all-purpose wheat flour
2 cups shredded extra-sharp Cheddar cheese (I only used 1 cup to cut back on fat)
1 cup low-fat cottage cheese
⅛ teaspoon ground nutmeg
¼ teaspoon salt
Freshly ground pepper, to taste
8 ounces (2 cups) whole-wheat elbow macaroni, or penne
Directions

1
Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2
Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3
Heat 1½ cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining ¼ cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4
Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5
Bake the casserole until bubbly and golden, 25 to 30 minutes.

Sooo these are my new Saturday night favorite treat!

Enjoy! xo Jen

INGREDIENTS

4 Granny Smith apples, cored and thinly sliced
1 c. white chocolate chips, melted
3/4 c. caramel, warmed in microwave
1 c. chopped pretzels
2 dark chocolate bars, broken into pieces
DIRECTIONS

On a large plate, arrange apple slices on top of one another.
Drizzle half the melted chocolate and caramel.
Top with pretzels and Heath bars.
Drizzle with remaining melted chocolate and caramel.
Serve immediately

This is BOMB! I needed a change and premade a couple to heat up quick in the am!

Enjoy! xo Jen

Cheesy Oatmeal Bowl with Fried Egg

Ingredients
1/4 cup dry quick­cooking steel cut oats
3/4 cup water
salt and pepper
2 TBS (15g) shredded white cheddar cheese (add more if you like)
1 tsp coconut oil, divided
1/4 cup diced red peppers
2 TBS finely chopped onions
1 large egg
chopped walnuts
sliced green onions

Instructions
Stove Top Method: Bring water to boil. Add oatmeal, reduce heat a little and let it cook for about 3 minutes, until
all liquid is absorbed. Turn off heat and stir in cheese, a small pinch of salt, and pepper.
Microwave Method*: Place oats and water in a microwave­safe bowl. Line microwave dish with paper towels to
catch any spills. Microwave at a high setting (but not the highest, about 8/10 power setting) at one­minute
intervals for a total of 3 minutes. If you want a softer texture, continue microwaving at 30­second intervals. Give
the oats a little stir between intervals. When the oatmeal is done, stir in shredded cheese, a small pinch of salt,
and pepper.

Heat a non­stick pan with 1/2 teaspoon of coconut oil over medium­ high heat. Add vegetables and cook for 2 to 3
minutes, until they soften. Spoon vegetables over cooked oats. Reduce heat to medium.
Add remaining 1/2 teaspoon of oil and fry egg. Cook until the whites are no longer translucent and serve over
oatmeal.

This was so good and so easy!!!

Enjoy!!!

CHICKEN & SWEET POTATO STEW

Ingredients

6 bone-in chicken thighs, skin removed, trimmed of fat (I used Chicken Breast)
2 pounds sweet potatoes, peeled and cut into spears
½ pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary, or ½ teaspoon dried rosemary, crushed
1 teaspoon salt
½ teaspoon freshly ground pepper
1½ tablespoons white-wine vinegar
Directions

1
Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Soooo if youre anything like me, I have a weakness for candied nuts!

Check out my healthier version of this treat!

Enjoy! xo Jen

5 ­Minute Candied Pecans
3 tbsp (40g) Truvia or Stevia
½ tsp ground cinnamon, or to taste
⅛ tsp salt
2 tsp water
1 cup (112g) pecan halves, left whole or chopped
1. Cut a large sheet of foil, and place it on the counter.
2. In a small bowl, stir together the Truvia, cinnamon, and salt. Mix in the water until all of the ingredients are
incorporated.
3. Add the pecans to a small pan, and cook over medium­high heat, stirring frequently, for 2­3 minutes. Reduce the heat to medium, and add the cinnamon mixture. Stir constantly with a spatula until the pecans are completely coated. Transfer the mixture to the prepared foil, and let the pecans cool completely to room temperature and the coating has hardened and turned crunchy.