Simplifying Meal Prep

Do you cringe when you hear the words “meal prep”? For the longest time I HATED meal prepping. Bottom line, I don’t enjoy spending hours in the kitchen on Sundays prepping food. I would rather be out doing something with the family, especially now that it is getting nicer outside. Does anybody else feel the same way?

Even though I don’t enjoying spending hours meal prepping, meal planning is a very necessary thing for me. When I plan and prep my meals ahead of time it sets me up for successful, healthy eating all week long. So how do I prep my meals without spending a ton of time in the kitchen? I prep two days during the week and I utilize a secret weapon… my CROCK- POT! I LOVE this thing. It has saved me so much time preparing dinners.


This is what my typical week of meal planning looks like:

Monday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot bbq pulled pork and sweet potato

Tuesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftovers Crock-Pot bbq pulled pork and sweet potato

*Prep Crock-Pot recipe for tomorrow

Wednesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot beef, potatoes and veggies

Thursday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftover Crock-Pot beef, potatoes and veggies

Friday: Breakfast- Smoothie

Lunch: Tuna fish, crackers and veggies

Dinner: Fish and broccoli

*Fridays in Lent we cannot eat meat

Weekends I leave open. We typically will just eat leftovers.

We do our grocery shopping on Sundays. Sunday night I prep the Crock-Pot meal for Monday and Tuesday, cut veggies for snacks during the week and cook chicken for lunches during the week. I keep my recipes very simple. I love to cook but I don’t like spending hours doing it. As I said earlier, I want to spend the free time that I do have with my family, not in the kitchen for hours. Once my son gets a little older, I look forward to teaching him how to cook so that we can spend time together in the kitchen but right now isn’t that time.

I hope that this gives you some inspiration. You don’t have to spend hours planning and prepping your meals. Keep it simple.

Lisa Kenny

Lisa Catherine Coaching

Coconut Oil vs Cream & Sugar

Who here loves coffee?? 

If you are like me and you said OF COURSE I LOVE COFFEE, than read on. 

If you said no, keep reading because you may find that you will enjoy coffee after you try this recipe. 

If you drink your coffee black, good for you. However, the majority of people I know like their cream and sugar with a splash of coffee. Who wouldn't?? Everyone likes stuff with sugar in it. It's addicting. It is the worlds worst drug  (my own opinion). That is why I am ridding it from my diet once and for all. 

But sugar is a WHOLE different topic for another time. The real topic today is coconut oil. Yes..coconut oil. I have always loved coconut oil for cooking but I recently found a new love in adding coconut oil to my coffee. I am sure many of you have heard of the Bulletproof coffee and maybe even heard of just adding coconut oil in your coffee but I am here to tell you that it is delicious! It is a healthy alternative to the cream and sugar that you may add every day. Coconut oil is PACKED with health benefits! But you may be wondering why should I add it to my coffee. Here are just a few reasons why: 

  1. It is delicious! Coconut oil gives your coffee the same creaminess and sweetness as adding milk and sugar do (I think its event tastier).
  2. It's like drinking a double expresso. You will get the energy from the caffeine in the coffee, but did you know that coconut oil gives you energy too?? Coconut oil is made up of Medium Chain Triglycerides. MCTs are absorbed and metabolized by the body quickly meaning you will get energy quickly, giving you a little more of a morning boost.
  3. It's Good For Your Brain. Your brain needs dietary fat. At least 60% of your brain is composed of fat! 
  4. Improves Your Metabolism & Aids in Weight Loss. Many studies have proven that the MCTs in coconut oil metabolize differently than long chain fats. In one study, rats were overfed with either long chain or medium chain fats. The rats fed the medium chain fats gained 20% less weight and 23% less body fat (source).
  5. A healthier and happier you. Coconut oil contains lauric acid which contains antiviral and antibacterial super powers (non-coincidentally, lauric acid is, also, found in breast milk).
  6. It is an easy way to add some healthy fat into your daily diet.

So without further ado, here is my coconut oil coffee concoction.

1. Make a pot of organic coffee

2. pour into a blender and add 1-2 tsp of coconut oil

3. Blend, Pour & ENJOY! (You can add a few drops of vanilla or stevia)



Lisa Catherine

Matcha Pistachio Protein Bites


Even though I am not Irish, I do love St. Patrick's Day! Nobody is ever in a bad mood on St. Patrick's Day (it may be because they have had a little too much to drink but that is besides the point). So in lieu of the holiday, I have concocted some healthy, DELICIOUS, green protein bites for you! 

You may be asking, what is matcha? Matcha is a Japanese green tea.

Amongst its many health benefits, matcha…

  • Is packed with antioxidants including the powerful EGCg
  • Boosts metabolism and burns calories
  • Detoxifies effectively and naturally
  • Calms the mind and relaxes the body
  • Is rich in fiber, chlorophyll and vitamins
  • Enhances mood and aids in concentration
  • Provides vitamin C, selenium, chromium, zinc and magnesium
  • Prevents disease
  • Lowers cholesterol and blood sugar

Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet.



Matcha Pistachio Protein Bites

¾ cup unsalted, raw cashews

¼ cup raw pistachios

3-4 Medjool dates, pitted (adjust depending on sweetness)

¼ cup shredded coconut, unsweetened

2 tsp matcha powder (or I used matcha tea leaves_

1 tbsp coconut oil

1 serving of Organic Sotru Protein & Green Vegan Superfood Powder


Place all ingredients in a food processor and blend. You may need to add a tiny bit of water to the mix. Scoop out small portions with a spoon and roll into tiny balls. Refrigerate and enjoy!

I hope you enjoy these energy bites. Please comment below if you decide to make them! I would love to hear your thoughts!

Have a fantastic St. Patrick's Day!



Lisa Catherine


This recipe was inspired by The Longevity Book's Matcha Pistachio Bliss Balls

Healthy Shamrock Shake Recipes

It is that time of year again. McDonald's has come out with their notorious Shamrock Shake. There are lines out the door on Saint Patrick's Day just to buy this green milkshake. But do you know what this shake is made of? Well let me tell you.


Ingredients: Milk, Sugar, Cream, Corn Syrup, Natural Flavor, Mono and Diglycerides, Cellulose Gum, Guar Gum, Carrageenan, Vitamin A Palmitate.


Ingredients: High Fructose Corn Syrup, Corn Syrup, Water, Sugar, Natural Flavor, Xanthan Gum, Citric Acid, Sodium Benzoate (Preservative), Yellow 5, Blue 1. May contain small amounts of other shake flavors served at the restaurant, including egg ingredients when Egg Nog Shakes are available.


Ingredients: Cream, Nonfat Milk, Corn Syrup, Sugar, High Fructose Corn Syrup, Contains 1% or Less: Mono-And Diglycerides, Carrageenan, Polysorbate 80, Beta Carotene (Color), Natural and Artificial Flavor, Mixed Tocopherols (Vitamin E) to Protect Flavor. Whipping Propellant (Nitrous Oxide).


Ingredients: Cherries, Water, Corn Syrup, High Fructose Corn Syrup, Sugar, Malic Acid, Citric Acid, Natural and Artificial Flavors, Sodium Benzoate and Potassium Sorbate (Preservatives), Red 40, Sulfur Dioxide as Preservative (Contains Sulfites).


Ingredients: Sugar, Yellow 5 Lake, Confectioners Glaze, Blue 1 Lake, Carnauba Wax.

Basically to sum this up, this entire shake is just sugar in a plastic cup, along with some other awful ingredients that do nothing but harm your body. A large McDonald's Shamrock shake has 115g of sugar in it!! That is INSANE!! You are basically eating 29 tsp of sugar!!! That is almost five times the recommended amount of sugar you should have in a day. So why harm yourself by adding all of these awful ingredients into your precious body?? It may taste good for about 5 minutes but is it worth it?? I hope not. So instead of lining up at McDonald's for a sugar buzz, here are a couple recipes that are just as delicious, if not more, as a McDonald's Shamrock Shake. 


Healthy Shamrock Shake Recipes

Serves 1


1 cup almond milk, cashew milk or coconut milk
1/4 avocado, pitted
1 handful fresh baby spinach
1/4 teaspoon pure peppermint extract or about 10 leaves of fresh mint
5-6 soft Medjool dates, pitted
handful of ice


Combine all of the ingredients in a high-speed blender, and blend until smooth and creamy. Adjust sweetness to taste, if necessary, and serve immediately.

Source: Detoxinista


Serves: 1 large or 2 small smoothies


  • 1 frozen banana
  • handful of fresh baby spinach, about 1 cup packed
  • ¼ cup fresh mint, about 10 leaves
  • 2 tablespoons almond butter
  • 2 ice cubes
  • ¼ teaspoon good vanilla extract
  • ¾ cup Almond milk, cashew milk or coconut milk


  1. In a blender, combine the banana, spinach, mint leaves, almond butter, ice, vanilla and milk. Blend until smooth. Add more milk as needed for desired consistency.
  2. Pour into a glass and serve.

Source: Love & Lemons


Happy Saint Patrick's Day!!



Lisa Catherine