Try this protein packed recipe that checks all the boxes!

1. Simple to make.
2. Makes a lot and gives you and your family a healthy option ALL week!
3. Low in carbohydrate, low in fat, HIGH in protein.

For busy moms, it can be a struggle to make a healthy breakfast every day, not to mention, wash the dishes and clean the kitchen afterward. I made this recipe on Sunday and am still enjoyed reheated leftovers on Wednesday! Talk about making your life easier while keeping you on track with your weight loss and fitness goals.

I found something similar online and made a few adjustments, based on what I had in the refrigerator…

    • Spray a 9×9″ pan with avocado oil (or any healthy oil).
    • Brown 1lb of lean ground turkey. Season it with whatever you have. I used chili powder, salt, pepper, garlic, onions, and smoked paprika.
    • Beat 12 eggs – I used 4 whole eggs and the rest were only egg whites.
    • Peel the skin off of 1 sweet potato and then peel the remaining into the 9×9 pan, lining the bottom.
    • Add the browned ground turkey.
    • Add 1 handful of spinach, kale or anything else green that you want to add.
    • Add the eggs, then top with a sprinkle of cheese, add a dash of salt and pepper, That’s it!
    • Bake at 350 degrees for 40-45 minutes.

    Enjoy!

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Food Journal at EF

Why The Food Journal Is So Useful For Weight Loss

Food journal at essential fitnessThe best “diet” or menu plan that we can create for you is the one that fits your natural tendencies, not the one that worked for Jane or for Sally. Your eating plan should be designed specifically for you, based on your lifestyle and your current habits.

In order to make lasting, sustainable changes to your health and diet, you have to follow your natural patterns. To go against how you naturally approach things is like swimming against the current, you can do it for a while but when you get tired…you stop. You revert back to what you have always done and then nothing changes, especially the scale.

Keeping a food journal is a “snapshot” of your habits. What you eat, what time you eat and how much. Think of this log as information, a map of where you are. In order to get to your destination (your goal), you must know where you are starting from.

For the next week, keep a log of what you eat, EVERYTHING! By being completely honest with this food log you are taking the first real step on your weight loss journey. Without honesty and true tracking, there can be no change to your current habits.

Then, armed with this information, we can choose small changes that will move you forward, one step at a time. We will start with metabolism boosting habits such as: eating breakfast, not skipping meals, and finishing eating at a reasonable hour. When you master these small goals, we move on to things like protein balance, fat intake, and water. Each client’s meal plan is customized based on their starting point and goals. But remember, your food log is our jumping off point, and we will revisit it regularly to gauge your progress and keep you accountable.

So, get started today- writing down everything that passes your lips. Be honest and keep this in mind- “YOUR BODY KEEPS AN ACCURATE JOURNAL REGARDLESS OF WHAT YOU WRITE DOWN.” and let’s face it, your body doesn’t lie. You are already a walking testament of your diet, and if it’s not great, no worries! There is no perfect diet…..absolutely nobody eats perfectly. There is no judgment here, just information and tools that we must have to design the easiest approach for you!

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