Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices.

So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict – where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly version of Eggs Benedict that will keep you on track with your results. Enjoy!

What you need

Serves 4

For the Marinade:

• 2 Tablespoons olive oil
• 2 Tablespoons balsamic vinegar
  1 teaspoon minced garlic
• 1 Tablespoon minced shallot
• sea salt and black pepper
• 1 teaspoon dried basil

For the Creamy Mustard Sauce:

• 2 Tablespoons coconut cream
• 1 Tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1 Tablespoon fresh chives, minced
• 1/8 teaspoon sea salt
• 1/8 teaspoon black pepper
• 1 teaspoon water

For the Benedicts:

• 4 Portobello mushrooms
• 1 teaspoon white vinegar
• 4 eggs
• 1 cup baby spinach

Instructions

1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through.
2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge.
3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through.
4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs.
5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy!

Nutrition
297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash, then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

What you need
Serves 12

• 2 pounds lean, organic, grass-fed ground beef
• 1 pound lean, sweet turkey sausage
• 4 celery stalks, diced
• 1 yellow onion, diced
• 3 carrots, diced
• 3 omega-3, eggs
• 1/2 cup almond meal
• 2 Tablespoons dried oregano
• 1 teaspoon garlic powder
• dash of salt and pepper
• Optional: a handful of olives

For the Sauce:

• 14.5 oz can diced tomatoes
• 1 can tomato paste
• splash of white wine
• 2 cups fresh basil, chopped
• 6 garlic cloves, chopped
• dash of salt and pepper

For the Noodles:

• 1 spaghetti squash

Instructions

1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball-sized meatballs.
3. Combine all of the sauce ingredients into a medium bowl and mix well.
4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutrition
266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Mistake #1: You go to the grocery store following a workout.

Most of us have heard the old adage about not grocery shopping when we’re already hungry, right?  But what about after a workout?  Oftentimes we are ravenous after working out.  By the time you have cooled down and got your shopping cart, guess what?  Hunger can strike.  Pretty soon, we are loading our carts up with “quick fixes” knowing we need to replace that lost glycogen!  The quick fix may not be a “healthy” quick fix.

Plan:  Try to eat directly after your workout or carry a small post-workout snack.  Also remember to plan exactly what you are going to buy and stick to that list.

Mistake #2: You buy a food simply because it’s organic.

Just because a food is “organic” doesn’t mean it’s healthy or that it’s good for you. Organic chocolate or organic desserts are still “chocolate” or a “dessert”.  They still contain calories and fat.

Plan: Read the nutrition label, as you would any other food label.  How much fat, sodium and sugar does it contain?  What are the serving amounts, etc.

Mistake #3: Purchasing various products because they are “made with real fruit.”

Just because a product shows fruit on its label, doesn’t necessarily mean it’s made with fruit.  Oftentimes dyes and artificial sweeteners are used to give it a “fruity” flavor.

Plan:  Try to eat whole pieces of fruit.  If the product you are eating doesn’t contain “real” pieces of fruit, do not buy it.

Mistake #4: You avoid frozen produce and assume it’s not as nutritious as fresh.

Despite good intentions we find that we have several items in our crisper that are now wilted because we did not have the chance to use them this week.

The Plan: Stock up on frozen produce—it stays good for up to a year.   Frozen food can still be nutritious and they taste great.  We don’t have to worry about looking for produce that is “in” season.  We can enjoy it year round.  Farm fresh produce, on the other hand, may have travelled for several weeks, been exposed to light, heat and many handlers before reaching your table.

Mistake #5:  Buying Anything from the Checkout Lane Aisles

The items conveniently located at the checkout lanes are designed for impulsive shoppers.  They are things like, wrapped snacks, little gadgets, soft drinks and convenience type items.  The items here have a higher markup than most items.

Plan:  Most items have a generic version that can be found in another section of the store-which will be far cheaper. So avoid the last minute impulsive purchases!

So the next time you are in the grocery store, remember to try to put your family’s money toward purchases that will not only satisfy their appetites and nourish their health but that will save you a whole lot of money and prevent excess waste.