Category: Meal Planning

Health & Wellness, Meal Planning

Personal Quiche

Lori Martin

OK, a little departure from my recent posts, but I had to share this one asap! As many of you know, I follow FASTer Way To Fat Loss for nutrition and exercise. Thankfully my time in Hawaii didn’t derail me, and now that I’m home I’m trying to get right back on track and let the program do what it does. Monday and Tuesdays are always “low carb” for macros and HIIT for workouts.

Confession – I struggle with my macros on Monday and Tuesday. The biggest struggle is planning for Monday and Tuesday. It’s easier for me to “throw together” food on “normal macro” days than it is for me on low carb days, so if I want to really get those targets, meal planning is necessary.

Here is something I saw on a reel (maybe Instagram, maybe Facebook) and I thought – “Oh yes – that one is happening”!!! Now, let me say, this is basically the same thing I normally eat to break my fast, BUT it’s just presented in a different way. I’ve done a “base” recipe here that I can add items to in order to switch it up and get some different flavors.

Personal Quiche

This one is SUPER easy. I used the SOUPer Cubes baking dishes that came with the set that I purchased. If you haven’t read my posts about these awesome tools, click HERE. I have two of the 5″ square ceramic baking dishes, which I used for two quiches (one for today, and popped the lid on the other for tomorrow).

Ingredients:

4 large eggs

2 Carb Balance Flour Tortillas

1/4 cup cottage cheese

Seasonings of your choice

Spray your baking dishes with cooking spray. Place a tortilla in each baking dish. Crack two eggs into each tortilla, making sure the tortilla is placed such that the egg isn’t going to run out. You’re using the tortilla as a “crust” for your quiche! Using a fork, mix up the eggs a bit. Add in 1/4 cup cottage cheese and mix lightly. When mixing, make sure you don’t break through the tortilla! Sprinkle with seasonings of your choice.

Carefully place the baking dishes into a preheated oven (375 degrees). Bake until eggs are set (use a toothpick or a knife to check eggs). Turn oven off and let them sit in the oven for 5 additional minutes to crisp up your “crust”.

Enjoy! You can eat one now and save one for tomorrow’s breakfast! The macros on this meal are awesome, IMO!

Macros

If you want to add items to this, it’s so easy! Add bacon, veggies, etc and add those to your food log with the Personal Quiche as your “base” recipe. Toss in some spicy sausage, peppers, and top with salsa for a south of the border flavor!

Two personal quiches – ready to go!

If you’re interested in Souper Cubes or FASTer Way To Fat Loss, check out my “A Few of My Favorite Things” page for links! I hope you enjoyed this quick, easy, delicious, and super healthy meal!

Meal Planning, Motivational Monday

Monday, Monday….

Lori Martin

As I said HERE, Monday’s blog posts are going to be based on the theme of Motivational Monday! Here’s something that I hope motivates you!

If you fail to plan, you are planning to fail – Benjamin Franklin

Meal planning is a HUGE help for me. Planning helps me eat good, nutritious food, it helps me not stress out about what to cook for dinner, and it helps save money. Now that we’re an empty nest household of two, meal planning has become a little challenging.

Cooking for 4 people meant SOME leftovers, but not many. Adjusting to cook for 2 people has been a struggle for me…especially when making soup. I CANNOT make a small pot of soup – can anyone relate? I found a great product that has helped with those huge pots of soup and so much more!

SOUPer Cubes

Here’s my method. I make two soups on Sunday. I like to call that “two soup Sunday”. Initially I was doing one, but found it’s pretty much just as easy to make two, so why not!

Beef Stew

We keep some out to eat that week and then the rest goes into my SOUPer Cubes. I mostly use the one and two cup cubes. I put a piece of tape on the cube to identify the contents with the month and year. Then into the freezer they go.

Initially when I bought the SOUPer Cubes and started using them, I would take the frozen servings and put them in a Ziplock bag for storage. Recently I have upped my food prep game – introducing, the Dash vacuum sealer! The gray sealer is showing a 10% off coupon, but hurry as it expires on 1/13/25!

Once I have several containers frozen, I set up the Dash and get to work!

First I cut the bag and double seal the bottom.

Two seals has to be better than one, right?

Next, load the bag –

Vacuum and seal – and you’re done! Put the label (from the SOUPer Cube lid) onto the sealed bag and move on to the next one.

I like to freeze the soups in both the 1 and 2 cup cubes so that I have a variety of sizes. Once you’ve vacuum sealed all the cube containers and put the label tape back on, you have a nice variety of options!

Ready for the freezer!

I recently got some containers for the freezer to keep similar items together.

Now when we need soup, we have a lot of options and they’re easy to find!

Easy as that! Here’s a list of the options inside the “Soups” bin right now – what should I add next?

For anyone who is interested, the recipes for the two soups shown can be found on Pinterest. Click the link in the list above for the post I followed the recipe from! I try to keep my Pinterest boards fairly organized so that I can find favorites again. I use my “Pinned and Done” board to keep track of items that were a hit.

I hope this post has motivated you to give meal planning a try. The SOUPer Cubes have proven to be really helpful and very functional. They clean up easily and are possibly one of my favorite kitchen gadgets. The vacuum sealer is one of those “I guess I’m at that age” things, but I do find it really satisfying to have those neat little packages of soup “at the ready”. I can put those on our meal plan for days that life is busy or substitute them out for a day when I don’t feel like cooking.

Let me know if you have any questions or comments about meal planning, soups, or freezing. Or, let me know if you have a favorite soup recipe that I need to add to Two Soup Sunday prep!