Meal Prep!

So you probably hear about this meal prepping thing all the time, but if you’ve never tried it, it can sound intimidating. This video is to help you learn the basics. You can make 7 full meals, for $3.50 each, in less than an hour! It saves you time, money and DEFINITELY helps you stay on track with your fitness or health goals. It’s simple to bring one to work, to the gym, on the go, or wherever you need it!


Here’s what you need at the grocery:

2 cups brown rice
coconut oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

Let us know how it comes out!




You all know how much I LOVE making one pot meals! I’m all about ease in the kitchen… which includes ease in the clean up! I saw the Buzzfeed version a few months ago and couldn’t believe how many extra bowls and things they used, but still called it one pot. It also looked very time consuming because they would cook the noodles, take out of the pot, cook the egg, take out of the pot, cook the chicken, take out of the pot. You get the idea. Not to mention they used weird ingredients like sriracha and shallots!

So, I was determined to make my own, REAL one pot pad thai! I made the traditional version with shrimp and tofu. AND IT IS FREAKING DELICIOUS! Let me know if you try it!!



2 tbls sesame oil
2 oz firm tofu, diced
3 scallions (spring onions) diced
3 garlic cloves, crushed
1 egg
1/2 lb uncooked shrimp
1 tbls fish sauce
1 tbls coconut sugar
1 tbls sesame oil
1 tbls soy sauce
8 oz thai rice noodles
1.5 cups water
Optional Toppings:

Macros for the ENTIRE pot:
Protein: 96g
Carbs: 204g
Fat: 22g

  1. Dice the bottom part (the white part) of the scallion and the tofu. I found that using extra firm worked better. (You can leave it out if you don’t like tofu. It just blends right in, can’t even taste it. Good source of extra protein.) Heat sesame oil in a pot and saute the tofu, scallions and crushed garlic.
  2. After about 2 minutes, push those ingredients to the side and add the egg. Let that cook for a minute and then using your spatula, scramble it around. After it’s cooked, mix the egg in with everything else already in the pot.
  3. Throw in the raw shrimp. The edges will start to turn pink. When they do, mix everything together. (No worries if they haven’t fully cooked yet, they will definitely be cooked after the water boils.)
  4. Add the soy sauce, fish sauce, sesame oil and coconut sugar to the pot. Stir everything together. (No need to stir them together before adding to the pot. Save a bowl!) We used coconut sugar because it is unrefined, low glycemic and healthier for you than plain old white sugar.
  5. Add the noodles and water. (Yes, the noodles will be sitting there in no liquid. Trust the process 😉 ) Cover with the lid and put the flame on high. After about a minute, the noodles will start to get softer and you can gently push them down into the water. Cover again. The water will start to boil and then you will be able to stir the noodles together with the other ingredients.
  6. While you wait for that, prepare your toppings. Dice the cilantro, chop the peanuts, slice open the lime (or lemon) and dice the top part of the scallions.
  7. Once the water has been totally absorbed, your meal is ready! Plate it up and add the toppings! Should only take about 8-9 minutes from the time you put the raw noodles into the pot for it to be done.

Please let us know if you try it!!!
Did you watch our video? What do you think… easier than Buzzfeed?!

Have a great week!!! Send us a picture if you make it! You can see our social media links below 🙂

Stephanie and Adam

Let’s be friends!
SNAPCHAT: fitcouplecooks
If you would like some information on our private nutritional coaching, shoot me an email at! I help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

Chocolate Cherry Mousse Tarts

These Chocolate Cherry Mousse Tarts will blow your mind. All natural ingredients, no chemicals, but without compromising the flavor! And, conveniently in a single serving portion. Make sure there are enough people around to eat the other ones, or you may accidentally eat a second one 😉

Ingredients for 4 tarts:
1/2 cup almonds
2 tbls coconut oil
1 cup cashew cream
12 cherries (cut in half and take out pits)
4 tsp cacao powder
Pinch salt
Honey to drizzle on top (optional)
ONLY use 1 tbls of water if your cashew cream is very thick. If not, don’t use water at all.

So I’ve been on a cashew cream kick. IT’S DELICIOUS! I can’t wait to attempt to make vodka sauce with it instead of using heavy cream!!! Not that I’m dairy free, but I do try to avoid dairy because of all of the hormones and chemicals in our poor cows 😦

If you missed the video on how to make basic cashew cream with just 2 ingredients, watch this!

After I made it and tasted it, my mind went crazy thinking of a million things to make with it, from totally sweet all the way to salty and maybe even spicy!

For this dessert recipe, here’s what you need to do.

  1. First off, you need to make a batch of cashew cream!
  2. Blend the almonds and coconut oil together. Press the mixture into the bottom of the tarts to make the crust.
  3. Blend the cashew cream, cacao powder, cherries, and salt. If your mixture is SUPER thick, you can add a tablespoon of water. If not, leave it. You don’t want it too liquid-ey.
  4. Pour into the tarts and feel free to drizzle some honey on top to sweeten it up a little. Refrigerate for about 2 hours, or, until they have hardened up like mousse!

Seriously guys, this was delicious. Take a pic if you make them! Enjoy!

Smoked Salmon Appetizer

Mmm! This is such a simple, healthy, delicious and impressive appetizer! You can make as many or as little of them as you’d like. It will take you less than 10 minutes to prepare and there is no cooking required! Check it out!

You’ll need:


Sea Salt

Cream Cheese

Fresh Dill

Smoked Salmon

Fresh Lemon

1. Wash the cucumber. Peel it. Cut into 1 inch slices and pat dry with a paper towel. Sprinkle with some sea salt.

2. Spread about 1 teaspoon of cream cheese onto each slice and add some fresh dill.

3. Using a sharp knife, cut the salmon into strips. Fold into thirds and place on top of the dill. If it’s not staying down, feel free to add a toothpick.

4. Splash some lemon juice on top and serve!


Pasta Primavera – One Pot Meal!

Doesn’t get easier than this! 15 minute meal – all made in ONE POT! Healthy, gluten free, dairy free and absolutely delicious! This pasta primavera recipe will become a staple in your house, everyone will love it! And whoever is cooking will love it, because it’s no hassle to make and even better, no hassle to CLEAN!

Do not make this in advance or it won’t be creamy. Make it and be ready to serve as soon as it’s finished! Feel free to double the recipe. These amounts will comfortably serve 3-4 people.

8 oz pasta (gluten free, brown rice pasta, whole wheat, etc)
4 cups vegetable broth
1 yellow onion
2 cups broccoli florets (about 1 head)
1 bunch of asparagus
1 tsp salt
1/2 tsp pepper
1 tbls olive oil
1/2 cup fresh parsley
1/3 cup coconut milk
8 oz white beans
1 tbls lemon juice (plus extra for garnish)

1. Cut up the onion, broccoli and asparagus.

2. In a large pot, add the pasta, broth, onion, broccoli, asparagus, salt, pepper and olive oil. Stir, cover and bring to a boil.

3. Once it boils, set a timer for 7 minutes and continue to boil.

4. After 7 minutes, add in the parsley, beans and coconut milk. Boil for another 2-3 minutes and when most of the liquid has absorbed and the pasta is al dente, you’re ready to serve! Toss with the fresh lemon juice before serving.

If you’re not a vegetarian and want to add some protein, go for it! Chicken, shrimp or salmon would be delicious! If it’s already cooked, add it in at the last second just to warm it. If it hasn’t been cooked yet, you can add it in raw and it will cook when your pot boils! I’ve done that in some of my other one pot meals, check them out!






Pesto Salmon

Need something quick for dinner? How about this salmon that can be in your mouth within 10 minutes? Pesto and salmon are ridiculously delicious together. You can use store bought pesto, or you can follow my quick recipe and make it at home! Cheaper and way more yummy 🙂

You’ll need:
2-4 salmon fillets
1/4 cup almonds (optional)
1 tbls lemon juice
1 garlic clove
4 tbls olive oil
3 cups basil (or arugula)
1 tbls parmesan cheese
1/4 tsp salt
1/4 tsp pepper

This amount will cover 4 fillets. If you are making less than 4, make the same amount of pesto anyway so you can have leftovers! You can put pesto on anything!

If you don’t have a lot of basil, feel free to substitute with arugula. I did about half and half one night and it was delicious! Changed the flavor slightly, but just as yummy!

1. Grind the almonds. Add everything else (except the salmon) and blend together.  Set the pesto aside.

2. On a tray, line with tin foil and fold up the edges so that no juice can escape. Drizzle with the smallest bit of oil. Pat dry the salmon with paper towels and place on the tray. Sprinkle with salt and pepper. Cover the top with pesto.

3. Broil on low for 5 minutes if you like your salmon on the rare side, if you like it cooked a bit more, check it after 7-8 minutes.

BOOM! Done.


Chocolate Avocado Truffles

5 ingredients. So simple to make and everyone will go crazy. Sort of healthy, since one of the main ingredients is avocado. You won’t even taste the avocado. All you can taste is rich, delicious, melt-in-your-mouth chocolate!


1 avocado

3/4 cup dark/bittersweet chocolate

1/2 tsp cinnamon

1/2 tsp vanilla extract

1/4 tsp sea salt

unsweetened coconut flakes/cocoa powder for coating (optional)

1. Simply mash the avocado with a fork in a small bowl.

2. Melt the chocolate. Add to the avocado.

3. Mix in the vanilla, cinnamon and sea salt until well combined.

4. Refrigerate for 30 minutes, or until hard.

5. Take out, roll into small balls and then coat with coconut flakes or cocoa powder!

They will be much less messy if you really do wait until the mixture has hardened before rolling. Store in an airtight container in your fridge.



PS – EXCITING NEWS! You may start seeing a co-host on my show in May. He happens to be a very attractive Aussie…..

Don’t think about it ladies, he’s taken. 😉