Sample Diets • Nikki Kuban Minton

Mashed Potatoes with Kale Colcannon

Nikki — Wed, 21 Nov 2018 00:00:23 +0000

An all important side that goes well with turkey are the mashed potatoes. Mashed Potatoes don’t have to be loaded with cream and butter to taste good. Check out the next recipe that is an Irish dish that would be a great substitute to the traditional mashed potatoes… Mashed Potatoes Kale Colcannon. This recipe uses low-fat milk instead of cream and olive oil instead of butter. It’s just as hearty as mashed potatoes without all the calories.

https://www.beachbodyondemand.com/blog/mashed-potatoes-kale-colcannon

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Power Protein Egg Cups

Nikki — Thu, 15 Nov 2018 14:21:44 +0000

How about a great recipe to get you moving and grooving for a long day? Power Protein Egg Cups are quick, nutritious, and can be made on meal prep day for the whole week. Using the base of the recipe as your guide, any vegetable or protein can be swapped out for something different. These little egg cups are the perfect grab and go kind of breakfast!!

Ingredients

Nonstick cooking spray

½ cup unsweetened almond milk

2 cups of egg whites (16 large eggs)

Sea salt and pepper

2 slices of cooked turkey bacon chopped

3 oz. of cooked and shredded chicken

2 cups of red bell peppers chopped

1 cup onion chopped

Instructions

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper (if desired); whisk to blend. Set aside.
Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
Evenly pour egg white mixture over turkey bacon mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean and eggs are set.

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Vegan Cornbread Stuffing

Nikki — Wed, 14 Nov 2018 23:30:15 +0000

Celery is pretty versatile and can be used in dishes or just as a snack on its own. Since I have Thanksgiving on my mind and my belly, I have chosen a healthy and delicious stuffing recipe to share with you. Vegan Cornbread Stuffing is a classic recipe without any meat, and the cornbread adds a richer flavor than a typical bread. Check out the recipe below… I hope you add this to your Thanksgiving menu!!

http://www.eatingwell.com/recipe/268522/vegan-cornbread-stuffing/

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Daily Sunshine Nutty Coco Loco Smoothie Bowl

Nikki — Fri, 02 Nov 2018 19:30:39 +0000

A Daily Sunshine recipe that switches up things from a shake to a smoothie bowl. This is the ultimate chocolate recipe and one that will have your kids going “nutty” for… check out the recipe below for Nutty Coco Loco Smoothie Bowl. Coconut and Chocolate go so good together, but if you don’t prefer the texture of the shredded coconut, you could omit it or substitute it for shredded nuts.

Ingredients

¾ unsweetened coconut milk

1 cup ice

1 scoop Chocolate Daily Sunshine

2 Tbsp. raw almond slices

1 Tbsp. raw shredded coconut

1 Tbsp. chopped dark chocolate

Instructions

Place coconut milk, ice, and Daily Sunshine in blender; cover. Blend until smooth.
Place smoothie in a medium bowl. Top with almonds, coconut, and chocolate; serve immediately.

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Bacon and Spinach Quiche

Nikki — Wed, 17 Oct 2018 22:30:11 +0000

There are many ways to prepare spinach and thousands of recipes using the green veggie. The following recipe is a great way to start the day off right, but does require some prepping. Bacon and Spinach Quiche uses hash browns, a gluten free crust, as the base. The inside toppings can be changed to your liking but don’t forget the spinach!! This quiche is a great option for any morning, especially if hosting a holiday brunch.

http://www.eatingwell.com/recipe/265480/bacon-spinach-quiche-with-hash-brown-crust/

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21 Day Vegan Meal Plan: 21 Day Fix Approved

Nikki — Mon, 10 Mar 2014 15:30:37 +0000

So I have completed round 1 of the the 21 day fix… Here is to Round 2 and getting more fit!

I struggled the first week of the Fix, getting all of my protein in… but now I am going to make and adjust it to how I know I can get my protein in!

How many of you feel you would be able to stay on track if you had everything handed to you? If you were told, eat this, do this workout, and bam you will see results? Well guess what— we just took the guess work out for you! The 21 day Fix gives you a list of foods to eat, on top of my several meal plan guides, and you have a 30 minute workout schedule to follow! Easy right? YES!

Join US TODAY!

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21 Day Fix Meal Plan: Week 2

Nikki — Mon, 24 Feb 2014 14:30:10 +0000

Week 2 Meal Plan for the 21 day Fix

As I have been vegan for the past year with maybe eggs in some foods I ate out I have not had animal protein in 1 full year!

I was afraid I was not going to get enough protein with this program and the first 3 days I say myself dragging at the end of the day, so I added in chicken—WRONG MOVE, I got sick and was on the couch, the second day (day 5) I added a smaller piece and was better, and then day 6 did 1/2 red (2oz) and was fine…. This week I am going to go with something milder on my digestive system and eat egg whites! I had them for dinner last night and have felt fine since!!!!

I am EXCITED to start week 2 because just in 1 week, I have lost 5 1/2 inches and 1.4lbs… I am not looking to lose weight as I am looking to just tone and make sure I am eating the right portions! I am a person of moderation and this so far in 1 week has showed me my moderation portions have been WAY TOO BIG!

They say it takes 21 days to form a habit, but I seriously think if you can get through the first week, which is the toughest on your body—headache, tired, sore, change… you will make it through the full journey!

Week 1 is over, now on to week 2— no excuses, just results =)

MY MOTIVATION THIS WEEK IS….. Photo Shoot on Sunday =) Have a goal, reward yourself at the end of the week- new workout shirt, new headbands, new pants, new measuring tape, new bands, new water bottle! It doesn’t have to be large, but set something up to achieve your fullest potential!

YOU GOT THIS! Need help? Message me![button link=”fb.com/nikki.kubanminton” color=”pink”] Message Me[/button]

Started with a step to become healthier, and turned into a lifestyle to help others! #payitforward

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Simple Meal Planning Tips

Nikki — Tue, 23 Apr 2013 16:28:13 +0000

Preparing a fresh meal for your family doesn’t have to be a headache. Use these simple tricks, ideas, and shortcuts to make no-fuss dishes

1. Take 1 Day to Plan, Shop, and Prep your food for the week! (I like Mondays- but Full Time Moms that work like Sundays)

I like to use Eat Clean Diet Cookbook, www.graciouspantry.com , and www.skinnytaste.com for the majority of my family friendly recipe ideas on top of my Beachbody Program Nutrition Guide (Each one of our programs have a nutrition guide to help you meal prep and eat the best while hitting the workouts hard!)

2. When planning your week plan every meal with a complete title and tips to remember where the recipe is.

3. Write out your grocery list (double check your pantry and refrigerator to make sure you do not buy extra!) and make sure you put how much of everything you need!

4. Go Grocery Shopping and get what is on your list! Stay in the perimeter of the grocery store unless you need a spice!

5. Come home and prep for the week!

Wash and cut veggies and fruit (Tips on how to cut your produce)
Put in individual containers or bags so that you can just grab and go (men get a larger portion!)
Pre Package meats and add spices! So that all you need to do is mix the fresh ingredients in and cook!
Bake/ Grill Chicken for the week (Chicken Salads, Chicken Wraps, Chicken and veggies)
Grill some veggies incase you get stuck at work late!
Scoop Greek Yogurt and Hummus in individual containers so you can just add fruit or grab your veggies =)

6. You are now ready for a wonderful week of staying on track and having healthy meals planned for you and your family!

I Hope these tips have helped you so you can stay on track, if you need help or any other suggestions I would be happy to help you!

Message me TODAY!

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