My life!  It's pms time but I'm staying on track,  meal prepping my snacks and lunches so I don't veer away from my goal.  2 weeks until family camping trip and I intend on looking and FEELING my best.  :-):

TGIF, y’all! I am glad this week is over, it’s been a crazy one. We have our last half of the season tomorrow morning and I’m not mad about it. It starts at 8 (I’m not thrilled about) and therefore it will probably be warm…and sunny and humid. Oh well, it gives us an excuse to head strait to the Greek Festival that’ll be going on downtown and eat all the not clean eating foods!! I’ll have deserved it, right?


This week’s meals were pretty basic. Because of the race I wanted to stick close to home and not shock my body with anything crazy, and still make sure I was getting enough calories to sustain my training. The only thing I wasn’t crazy about was the apple pie oats. I have never used apple pie spice before but it gave me a weird taste and I wasn’t fond of it. Maybe next time I’ll use cinnamon or a different sweetener. Otherwise, the quinoa and balsamic steak are definite keepers!



Slow Cooker Enchilada Quinoa


  • 1 Tsp olive oil
  • 1 1/4 cups diced onion
  • 1 1/4 cups diced bell pepper
  • 1 1/2 cups dry quinoa
  • 1 cup low sodium vegetable broth
  • 1 ½ cups water
  • 1 can reduced sodium tomatoes with green chilies, drained
  • 1 can organic tomato sauce
  • 2 Tbsp taco seasoning
  • 1 can reduced sodium, organic black beans, drained and rinsed
  • 1 can sodium, organic pinto beans, drained and rinsed
  • 1 1/2 cups frozen corn


  1. Heat canola oil in a skillet over medium-high heat. Add onion and bell pepper and saute 3 minutes. Pour into a slow cooker.
  2. Stir in quinoa, vegetable broth & water, canned tomatoes, tomato sauce, beans and taco seasoning. Cover and cook on HIGH heat about 2 hours 45 minutes – 3 hours 15 minutes (cook time can vary because all slow cookers cook a little differently so just keep an eye on it near the end to make sure it’s neither getting soggy or drying out near the edges).
  3. Add corn and toss mixture. Cover and cook until heated through about 10 – 15 minutes longer. Serve warm with desired toppings.
  4. Optional: Top with avocado, green onion or diced tomatoes


Ground Turkey, Broccoli & Brown Rice


  • 1 lb ground turkey
  • Dicecd onions
  • Black pepper, cayenne pepper
  • 1 can green chilis
  • 2 bags Frozen broccoli
  • 1 tbsp olive oil
  • Basil & Oregano
  • Brown Rice 


  1. Brown ground turkey, saute with diced onions, chilis, and spices to your liking
  2. Place broccoli in an oven safe dish and toss with olive oil, black pepper and italian spices.
  3. Bake at 350 degrees for one hour.
  4. Cook brown rice according to package instructions.


Balsamic Steak & Arugula Salad


  • 1 1-2 lb sirloin steak
  • Balsamic vinegar
  • Olive Oil
  • Rosemary, sage, basil
  • Arugula
  • Cherry Tomatoes


  1. Combine the marinade ingredients in a bowl or blender and pour over the steak. Marinate overnight.
  2. Combine the cherry tomatoes with salt. Stir in the vinegar, garlic and olive oil.
  3. Heat the grill over high heat, spray the grates and grill a few minutes on each side, until cooked to your taste. Let it rest a few minutes before slicing.
  4. Toss the arugula with the tomato mixture.
  5. Slice the grilled skirt steak into thin slices and place on a platter, scatter the arugula-tomato salad over the steak and serve right away.


Overnight Oats: Apple Pie


  • 1/2 cup of rolled oats
  • 1/2 cup of unsweetened apple sauce
  • 1/3 cup of unsweetened vanilla almond milk
  • 1/2 tsp apple pie spice
  • 2 Tbsp chopped walnuts (optional)


  1. Add the rolled oats to a mason jar or other lidded container.
  2. Add the almond milk, applesauce and spices to the oats.
  3. If you would like, add chopped walnuts and/or apple pieces.
  4. Stir until completely mixed, seal the container and refrigerate for 6-8 hours. Serve cold. This recipe will keep for several days in the refrigerator.


Baked Tortillas & Salsa


  • Low sodium, organic salsa
  • Corn tortillas


  1. 6″ corn tortillas and spread some sort of oil on them
  2. Cut the tortillas in half then in thirds. This will give you 6 chips per tortilla.
  3. Place on a cooking sheet that has been sprayed. Making sure they do not touch or they won’t get as crispy. Place in a 350º oven for 12-15 minutes.
  4. Serve with a side of low sodium, organic salsa.


Celery Sticks & Almond Butter


  • Almond Butter
  • Celery Sticks



Deidra Penrose, fitness tips, metabolism, fitness challenge, fitness motivation…:


TGIF!! *Insert cliche complaint about the DMV* I was off work Monday but my week started out at the DMV an the county tax office, so there’s that. Luckily, it went relatively smoothly (though, I was trying to resolve an issue that’s been ongoing for 5+ months at this point).

This week kind of was crazy but kind of flew by. Having Monday off made for a quick week, but being out of town last weekend for the Divas Half Marathon made the week a bit nutty. I knew we were heading to Myrtle Beach when I made my meal plans so I tried to make this weeks easier and quicker because I knew I wouldn’t have a whole lot of meal prep time before the start of the week. We’re heading out of town again this Saturday for a graduation dinner for two of my cousins. It should be a pretty quick trip though. Hopefully I’ll get to see my brother who I haven’t seen in – embarrassingly too long because neither of us could remember the last time we saw each other!

If you’re looking for quick and easy, this week’s meals are it. The grocery bill was cheap and the prep time was minimal. Adam has been loving the wraps (he’s good with any excuse to eat a sandwich or wrap) and I have been eating most of the quinoa salad. Instead of a wheat wrap, we’ve grown to like an olive oil tortilla that’s high in fiber and protein.  Also, the original recipe I found for the quinoa salad didn’t call for Frank’s red hot, but I couldn’t resist!


week 2



Chicken & Avocado Ranch Wraps


  • Flax Seed Wraps/Whole wheat wraps
  • Chicken tenderloins
  • Salt & Pepper
  • Tomatos
  • Acovado
  • Homemade ranch


  1. Boil chicken until cooked. Shred.
  2. Top wrap with chicken, sliced avocado, tomatoes, salt & pepper and homemade clean eating ranch.


Slow Cooker Steak & Broccoli (with brown rice – even though we nixed the rice this week!)


  • 1-½ lbs sirloin steak
  • 1 cup water, divided
  • 1/4 cup low sodium Soy Sauce
  • 3 tablespoons firmly packed brown sugar
  • Black pepper to taste
  • 2 bags frozen broccoli florets
  • Brown Rice


  1. Spray inside of 4-quart slow cooker with cooking spray. Stir together 3/4 cup water, soy sauce and brown sugar in slow cooker. Add beef; sprinkle with black pepper to taste and turn to coat with soy sauce mixture.
  2. Add in two packs of frozen broccoli florets.
  3. Cover; cook on LOW 7-1/2 hours or on HIGH 3-1/2 hours or until beef is tender. Remove beef from slow cooker.
  4. *Option: Cook brown rice according to package and serve under beef and broccoli.


Southwest Quinoa Salad


  • 1 cup quinoa cooked
  • 2 can reduced sodium black beans, drained and rinsed
  • 1 can reduced sodium corn, drained
  • Tomato paste
  • 1/2 of a large green bell pepper
  • 4 green onions, diced
  • 1/3 cup olive oil
  • ¼ cup Franks Hot Sauce
  • 1/2 tsp black pepper
  • Spinach


  1. Cook 1 cup quinoa according to package directions. I like to cook my quinoa in either vegetable stock or chicken stock to add a little flavor. I also like to rinse it before I cook it. To do this, just place the quinoa in a fine mesh strainer and rinse it under water for a few minutes.
  2. When the quinoa is done cooking, fluff it with a fork, transfer it to a large bowl and allow it to cool completely (about 15 minutes).
  3. Add spinach to warm quinoa to allow it time to wilt down.
  4. In a small bowl whisk together hot sauce, olive oil and black pepper.
  5. When the quinoa has cooled, add in black beans, corn, red bell pepper and chopped green onions.
  6. Stir in dressing and toss to coat.


Wheat Toast with Almond Butter & Banana


  • Wheat toast
  • Almond Butter
  • Banana


Low Sodium Pickles




Week 2 – Clean Eating Meal Plan

Love! My trainer says this! 70% diet (healthier eating) & 30% exercise! Abs are made in the kitchen! #youarewhatyoueat:


Week 2 in the books! The meals were pretty good. The lasagna I know is not textbook “clean eating” because of the cheese, but we used fresh, natural mozzarella and dairy-free ricotta. With the half marathon on Sunday, I needed to make sure I was eating enough calories to sustain my run. I think it would have been tasty even without the cheese though, the chicken turned out delicious and the noodles cooked up nicely. The sheet pan steak was also a hit. I love anything with roasted vegetables though so this will probably become a staple in our house. I did not love the Asian chopped salad but Adam really enjoyed it. I think it was a texture thing for me plus the dressing seemed to have a distinct smell that I did not enjoy.

This week has been kind of busy with our schedules but we made it through and we got our clean eating in. I have a race in Myrtle Beach this weekend, the one I am doing with my mom! I’m so excited I can hardly stand it! I’m also doing a 5k tonight with a friend and her new baby. We’re going to walk it and push the stroller along the way. I have been MIA this week on the posts but I am taking next Monday off so hopefully I can get back on the wagon. I have so many fun spring/summer post ideas to share!

In other news, I did not do a favorites post for April because most of my favorites were new skincare products that I have been loving, but I am planning to do a skincare post next week. So it would have been really repetitive.


week 2

Sirloin Steak & Roasted Veggies


  • 2 lbs Sirloin Steak
  • Olive Oil
  • Balsamic Vinegar
  • Dried thyme
  • Salt & Pepper
  • Asparagus
  • Squash
  • Zucchini



  1. Marinate steak with balsamic vinegar and steak seasoning. Marinate vegetables with olive oil and balsamic vinegar.
  2. Preheat the oven to 350.
  3. Place vegetables on sheet pan and bake for one hour.
  4. Set oven to broil and cook steak on sheet pan for about 10 minutes on each side, or according to your prefered steak temperature.
  5. Place vegetable back in the oven to warm up.



Crock Pot Chicken Lasagna


  • 1 lb chicken
  • 1 onion, diced
  • 4 ripe tomatoes, diced
  • 1/2 cup cream
  • 1 cup uncooked whole grain penne
  • 1/2 cup dairy-free ricotta cheese
  • 1/2 cup fresh mozzarella cheese, cut into small cubes
  • 1 tbsp dried basil
  • Salt and pepper to taste


Add chicken, onion, basil and tomatoes to a crock-pot. Cook on low for 4 hours, or until chicken is cooked through. Add in heavy cream and penne, turn up to high, and cook 30 minutes, or until pasta is al dente. Add remaining ingredients, stir well, and cook an additional 10 minutes, or until cheese is melted.


Asian Quinoa Slaw Salad


  • shredded cabbage
  • cooked quinoa
  • Shredded carrots
  • cashews
  • sesame seeds
  • green onions
    • 1/4 cup Rice Vinegar
    • 1 tsp Ginger
    • 1 Tbsp Honey (or any unprocessed sweetener)
    • pinch of Salt and Pepper
    • 1/3 cup Olive Oil
    • 2 Tbsp Toasted Sesame Oil


  1. For the salad:
    1. In a large mixing bowl, combine CABBAGE, cooked QUINOA, CARROTS, CASHEWS, SESAME SEEDS, and GREEN ONIONS (whites); cover and refrigerate until ready to dress with vinaigrette.
  2. For the Sesame Ginger Vinaigrette:
    1. In a mixing bowl or glass, whisk together RICE VINEGAR, GINGER, GARLIC, HONEY, SALT, and PEPPER.
    2. Slowly drizzle in the OLIVE OIL and SESAME OIL, continually whisking until well-blended and creamy.
    3. Cover and refrigerate until ready to use; garnish with GREEN ONION (green part).


Carrot Cake Oatmeal Cookies


  • 1 cup instant oats (as a substitute you can use old fashioned rolled oats pulsed a few times in a food processor)
  • ¾ cup whole wheat flour
  • 1 ½ tsp baking powder
  • 1-1 ½ tsp ground cinnamon (to taste)
  • Dash of salt
  • 2 tablespoons coconut oil-melted and cooled
  • 1 egg
  • 1 teaspoon vanilla
  • ½ cup honey
  • 1 cup grated carrots


  1. Whisk together instant oats, flour, baking powder, cinnamon, and salt, set aside.
  2. In a large bowl whisk together egg, vanilla and coconut oil. Add honey and stir to combine.
  3. Stir in dry ingredients mixture, then fold in carrots.
  4. Cover the dough with plastic wrap and chill for 1 hour. CHILLING IS MANDATORY!!! The oats need some time to soak some moisture, also prevent cookies from flatten completely.
  5. Preheat the oven to 350 F, line large baking sheet with parchment paper and set aside.
  6. Using ice cream scoop drop the ball of cookie dough onto baking sheet leaving two inch space apart. If you chill the dough longer and the dough is very thick flatten the cookies slightly before baking.
  7. Bake for 11-13 minutes. Cool the cookies on a baking sheet for 15 minutes ( they need to finish cooking on warm baking sheet) then transfer to a rack.


Crispy Roasted Chickpeas


  • 3 cans chickpeas, rinsed, drained and dried
  • 1-2 tablespoons olive oil*
  • 3 tbsp taco seasoning (that I talked about last week)


  1. Pre-heat oven to 400 degrees fierenheit. Toss the chickpeas, olive oil and salt together on a large sheet-pan and bake until crispy, about 30 minutes, flipping a few times.
  2. Once chickpeas are crispy, remove from the oven and toss with the taco seasoning. There should be enough oil to allow the taco seasoning to stick to the chickpeas, but if most of it cooked off you can add a little more oil to the chickpeas to ensure the seasoning sticks.




Cheat meals.....:

As I said last week, I am starting a 6-week clean eating series. I’ll provide recipes, tips and grocery lists. The meals that I list here I prepared for myself this past week so that I could really provide insight, pictures, and ideas for this post. I had made a draft of what meals I was planning to prepare for the next six weeks but if I’m being honest, they may change a little over the course of the series. For example, I just don’t like kale. I can juice it but that’s about it. Probably if it was covered in full-fat ranch or Italian dressing I could manage it, but otherwise I really just don’t love it. Adam does though so he still wants to incorporate it in our meals, but I’ll just keep it out of mine. So what I’m trying to say is that as things like that come up, my plan may sway a bit but I am learning a lot, trying new things and paying so much attention at the ingredients we’re putting in our bodies. Even in just a week I have become so alert at the package labels.

My ultimate goal was to be able to get the grocery list at a regular grocery store and not spend an arm and a leg. I will probably purchase a lot of the produce and some organic items at a store like Trader Joe’s and then the rest of my list can be purchased from my regular grocery store. (I personally find that TJ’s has super cheap produce). You may also want to check out farmer’s markets for some fresh finds.

And I continue to repeat, I am not a “Clean Eating” perfectionist or expert. I still drink coffee, I eat an occasional ice cream dessert before bed after a hard workout. But I am trying my best to control the ingredients I’m eating, trying to eat foods in their natural state (meaning no preservatives!) and portioning and meal prepping.


Before we get started on week 1, here are a few things to keep in mind:

  • Out of the grocery list and recipes below, I was able to make the following for Adam and I for the week:
    • 5 burrito bowls
    • 5 meals of ground turkey and “rice”
    • 4 large and 2 medium sized taco salads
    • 10 portions of overnight oats
    • 10 portions of berries
    • 10 portions of cucumbers and hummus
  • A lot of the spices and miscellaneous condiments that I will list each week will only need to be purchased once for the duration of the series. I always make sure to check my grocery list with my pantry before heading to the store to make sure I don’t purchase something I already have.
  • I do not use a food scale to portion, I have tupperware that I like and portion accordingly. I also keep in mind that Adam and I live active lifestyles and generally consume a 1500-2000 calorie diet (depending on what we’re training for) to manage our weight (meaning not lose or gain).
  • I made my hummus in a Ninja blender, which I love, but it probably would have been “smoother” in a food processor. But, Adam is the easiest man to cook for so he didn’t mind a few chickpea chunks and neither did I.
  • I heated my overnight oats in the morning and Adam enjoyed them cold. I tend to like my food hot so, there it is.
  • I would say overall, the meal prep time for this list was about 3 hours. I did everything except the oats on Sunday afternoon (I prepared our oats each night before bed).


week 1


Some recipes you may want to keep handy for the next few weeks…

Clean Eating Ranch


  • 1 cup plain greek yogurt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp black pepper
  • ½ tsp dill
  • ½ tsp dried parsley


Combine all ingredients and refrigerate until ready to use.

Taco Seasoning


  • 2 Tbsp cumin
  • 1 tsp paprika
  • ½ tsp cayenne pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp black pepper
  • ¼ tsp chilli powder


Combine all ingredients well.

Chicken Burrito bowls with Brown Rice


  • Chicken
  • Brown Rice
  • 2 Avocado
  • Diced onion
  • Diced tomatoes
  • 2 Cans reduced sodium black beans, drained and rinsed
  • Diced bell pepper
  • Low sodium salsa


  1. Cook Rice According to Package Instruction
  2. Chicken:
    1. Place chicken in slow cooker with taco seasoning and 1 jar organic, low sodium salsa
  3. Assemble burrito bowls: Rice, chicken, black beans, diced green bell pepper, diced tomato, diced onion, sliced avocado & low sodium salsa


Ground turkey over Mexican Cauliflower “Rice” (skinny taste W30)


  • Ground turkey
  • 1 can reduced sodium black beans, drained and rinsed
  • Frozen riced cauliflower (2 packs)
  • 1 teaspoon olive oil
  • 1/2 medium onion, diced
  • 1 can reduced sodium diced tomatoes, drained and rinsed
  • 1 can reduced sodium green chilis, drained
  • 2 tablespoons tomato paste
  • 2 tbsp taco seasoning


  1. Brown ground turkey. While cooking, add half green chilis and black beans
  2. Add Olive Oil to skillet and saute diced onions
  3. Add cauliflower, half green chilis, diced tomatoes and cook for about 5 minutes
  4. Add tomato paste to cauliflower and cook into

Salsa Chicken Taco Salad (Skinny taste W30) With Clean Ranch


  • Chicken
  • Low Sodium Salsa
  • Greens
  • Frozen corn
  • 1 Can reduced Sodium black beans
  • Diced tomatoes
  • Shredded Carrots
  • Diced cucumbers
  • 2 tbs “clean” ranch


  1. Chicken:
    1. Place chicken in slow cooker with taco seasoning and 1 jar organic, low sodium salsa
  2. Saute black beans in a skillet for 5 minutes
  3. Add chicken and black beans to tupperware.
  4. Assemble salad according to your liking and top with chicken and bean mixture and clean eating ranch


Overnight Oats : Almond Butter & Banana

Ingredients (for one serving):

  • 1/2 c rolled oats, regular or gluten free
  • 1/2 small to medium banana, sliced
  • 2/3 c unsweetened almond milk
  • 1/2 T chia seeds
  • 1 tbsp almond butter
  • 1/2 tsp pure vanilla extract
  • 2 – 3 tsp pure maple syrup


  1. Add oats to jar and top with almond milk, chia seeds, vanilla, maple syrup, almond butter and banana.
  2. Refrigerate overnight, shake and eat hot or cold.


Hummus & Cucumber


  • Cucumbers, sliced
  • 2 cans chickpeas, drained and rinsed
  • Roasted Red Peppers
  • Olive oil
  • Lemon juice
  • Oregano


  1. Add all ingredients except cucumbers to a food processor and pulse until smooth.
  2. Serve alongside sliced cucumbers.



Fresh Berries

Rinse and wash berries and separate into snack-sized portions.


TGIF, y’all!! Boy it’s been a long week. Two short weeks in a row always means that first full week will be a bear. Adam and I have a race tomorrow that we’re hoping to PR, but it’s a tough coarse. Very hilly. Then, mom and I have our half marathon in two weeks. It’s crazy how this year is flying by.


I’ve been filling in my calendar for the next few months and oh.em.gee. It’s about to get crazy around here. That being said, summer vacation is in six weeks and that means that Adam and I are going to be working on perfecting our beach bodies. I certainly consider myself to be pretty good at eating healthy, meal prep and exercising daily but I still think there are a few things I need to change. And I really want to be on the right foot going into a busy summer.


So, I have decided to do a six week clean eating series. I will be posting weekly meal plans on Friday’s so that we have the weekend to grocery and meal prep in order to start off Monday on the right foot. I will be talking about two lunch/dinner meal recipes, 1 salad meal recipe, 2 snack recipes, and 1 breakfast recipe. I’m a relatively picky eater and I do not love complicated recipes during the week. So this meal plan has a variety of flavor that is not totally time consuming, can be prepped ahead of time and will feed your family.

I do not claim to be a nutritionist or a clean eating expert, but I did a lot of research. And even if these recipes aren’t 100% by the book “Clean eating”, then they are at least 99% there and are aimed for the normal working man or woman. These are meals that I can mostly prep ahead of time, as well. Like I said, the next six weeks are going to be super busy for Adam and I so being able to prep for grab-n-go clean, healthy food is very important.

  • Portion control: Meal prepping ahead of time definitely keeps me on track for portion control. I have my meals pre-divided into individual containers so there is no overeating. I should be full after the meal based on the fuel that I am consuming.
  • Control the ingredients: One of my main goals is learning how to control ingredients better. Making sure I am not consuming processed foods. They say that if you can’t read the ingredient on the label, then you probably shouldn’t be eating it.
  • Drink water: This is something that I do not have a problem with. I usually drink at least 100 oz of water a day, so I’m set in this department. But it’s certainly a step towards clean eating and a healthy lifestyle.
  • Breakfast Every Day: We have actually gotten better at this and we always eat breakfast when we work out in the morning. It’s a good kick-start to the day.
  • 5-6 small meal a day: This keeps you from overeating and your metabolism rolling.

Below is my overall 6-week plan. Hopefully sharing this will keep me accountable for each weeks’ meals. As you can see, at least from Adam and my week-to-week food, we are not changing a whole lot. Just controlling the quality of our ingredients. However, I am also human, and a normal woman and I know that I will not be a clean eating machine 24/7. But if I’m doing the right thing 90-95% of my week, I am happy. I usually provide myself a grace period (within reason) between Saturday afternoon and Sunday afternoon. That way, if Adam and I want to go out to dinner or for ice cream, we can and we can enjoy it.

There are so many diets/lifestyle changes/etc. whatever you want to call them out there that are so complicated. And if I’m being honest…intimidating. However I think “eating clean” is something that is completely manageable and do-able. But again, this is just my personal opinion. One of the best things about clean eating is that it’s not a diet, it is truly just a lifestyle change.    


I am also trying to get into a routine for working out. Right now we work out 5-6 days a week, which is great, but what I really mean by routine is working out at night versus in the morning. I love when I work out in the morning. I feel great the rest of the day and I don’t have to think about it all day long. However, working out everyyy morning is not realistic for me. I wish it was. It is the difference of almost 2 hours of sleep in the morning, sleep that I sometimes need. So what I proposed to Adam was doing one week of all mornings, and one week of all afternoons. The problem with mixing it up is when we work out after work, we get home later and into bed later and then it’s harder to get up the next day for a morning workout. I think it will be helpful to know “okay this week I get to sleep in for 5 days, and then this week I get to come straight home from work every day”. It will be a good balance.  However…I am also debating joining the Y. They have an affordable referral program that Adam and I could do. I just want to get more variety of workouts in to my schedule. I know I said that earlier this year but so far, it hasn’t happened. AND they have a no joining fee until the end of the month, which is a great deal. Ugh decisions, decisions!

We’ll also be getting back to the dreaded ab roller that we started using last year. We have gotten out of the habit but as y’all know, bikini season = ab season. I’ll have 30 and 45 day results posts coming your way!




I hope everyone has a great weekend and I hope that I am super productive, because I need to be! I think it will be warm so maybe we can spend some time at the pool too. I am in desperate need of vitamin D!