Part III: “The Experts Reveal: Three Great Breakfasts, Lunches & Dinners for Weight Loss”

We’ve rounded up some of the best fitness and nutrition experts we know.

Last week we spotlighted Fitness & Lifestyle Coach, Cynthia Spenla. This week, Bianca Meehan, a Certified Personal Trainer & Weight Loss Coach is sharing her tips and recipes with us. For our final week, we will have Marisa Watson, a Certified Personal Trainer on! 

We asked them, “What are your ‘Go-To’ Meals for Breakfast, for Lunch and for Dinner?”

So here it is, Part III of the “Real Life” series and nine more tasty yet healthful meal ideas. We’re giving you three recipes for each meal of the day; 3 for Breakfast, 3 for Lunch and 3 for Dinner. These meal ideas are Bianca’s “Go-To” meals that help her reach & maintain her health & fitness goals (and also can help you reach & maintain your weight loss goals!). 

I know it’s hard to figure out what to eat and when to eat it. When you search the internet for a good diet plan, you fall prey to information overload. Also, you most likely have no idea what will work and what won’t work. After searching the web for a weight loss diet and workout program, you probably just give up!

So to help you out, we’re giving you some “Real Life” examples of the types of meals that work for our fitness experts. Everyone’s DNA is different, so remember that what works for someone else may not work for you. So you may have to tweak it to your liking and for your DNA…but, when it’s all said and done, if you’re looking to drop the LB’s, incorporating some of these meal ideas will really help you get there! Read on for the Breakfast, Lunch & Dinner Fat Burning Meals that our health & fitness fanatics include in their daily diet! 

 Bianca Meehan, CPT
Bianca Meehan, CPT

Certified Personal Trainer, Bianca Meehan: 

Bianca has worked in the nutrition and fitness world for 11 years.  Her career started when she joined the Air Force and chose a job in dietetics.  She has a degree in Nutrition and is a Certified Personal Trainer and Weight Loss Coach.  Recently after leaving the Air Force, she started her own online coaching business.  She specializes in body transformation and wellness.  Also, she works in corporate wellness as an independent contractor. In her free time she is usually spending time with her kiddo, training for bikini competitions or studying. She also loves playing trivia with her friends and spends countless hours in her kitchen cooking, baking and making up recipes!

Bianca’s Top Three Go-To Breakfast Recipes:

Bianca’s Tip:

“My go-to breakfast is REALLY easy!  I make an egg white scramble with spinach, mushrooms and broccoli.  I eat this with a bowl of oatmeal or gluten free bread (usually millet and chia).”

Breakfast Recipe #1: Egg White Scramble

  • Handful of spinach
  • ½-1c sliced portabella mushrooms
  • Handful of chopped broccoli
  • 5 egg whites


  1. Lightly spray a pan with grape seed oil and all all of the veggies.  Sautee for 2-3 minutes.
  2. Add egg whites stir.
  3. Cook until eggs are done.  I like mine browned.  Serve with salsa.

Bianca’s Tip:

“When I know I won’t have time to actually cook breakfast in the morning I like to make Overnight Protein Oats.”

Breakfast Recipe #2: Protein Overnight Oats

  • ½ cup old fashioned oats (not instant)
  • ½ -3/4 cup unsweetened vanilla almond milk or water
  • 1 – 2 Tablespoons vanilla protein powder
  • ½ Tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ½ cup berries, 2tbsp sliced almonds, or 1tbsp almond butter (for topping)


  1. Combine all ingredients in a small container, seal with a lid and place in the fridge overnight.
  2. Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  3. Top with toppings of your choice and enjoy. I love berries and sliced almonds or almond butter.
 Bianca Meehan, CPT
Bianca Meehan, CPT

Bianca’s Tip:

“When I want a fun breakfast or am craving a donut (c’mon, I’m human) my go-to “sweet” breakfast food is a pronut.”

Breakfast Recipe #3: Blueberry Pronuts

  • 1/3 cup oats ground into flour
  • 3 egg whites, whipped
  • ¼ tsp cinnamon
  • 1/3 cup blueberries (optional)
  • ½ tsp baking powder
  • 2 tbsp almond flour
  • ½ tsp almond extract
  • ½ tso vanilla extract
  • ½ scoop protein (I use dymatize XT blueberry muffin)
  • Sprinkle of stevia


  1. Mix everything except the berries until well blended.
  2. Fold in berries and pour into a sprayed donut pan.  Should make 4. Bake for 10-12 minutes in a 350* oven.  Enjoy!

Bianca’s Lunch Tip:

“Lunch is almost always prepped ahead of time for me.  I’m always on the go and prepping ahead of time is SO helpful and keeps me on track. One of my absolute favorite “salads” to make is cauliflower tabouleh. I mix it up and throw in some chicken for my lunch.  If I have carbs at the meal, I’ll add quinoa.” 

Bianca’s Top Three Go-To Lunch Recipes:

Lunch Recipe #1: Cauliflower Tabouleh

  • 1 head of cauliflower, “riced” (run it through a food processor)
  • 1/2c raw almonds (chopped)
  • 1 large bunch of fresh mint
  • 1 large bunch of fresh parsley
  • 2 green onions
  • 3 tomatoes
  • 1 clove of garlic, minced
  • the juice and zest of one lemon
  • 1tbsp sumac
  • 1tbsp za’atar
  • 1tsp salt
  • 1/2tsp black pepper


  1. Chop mint, parsley, green onion and tomatoes very finely.  Add to riced cauliflower and toss to combine.
  2. In a separate bowl, add garlic, lemon juice, sumac, za’atar, salt and pepper and whisk.  Pour over salad and toss gently to combine.

“As a busy mom, I need prep to be FAST.  Like, REALLY fast.  So, this is how I prep my chicken for my lunches”….

Lunch Recipe #2: Easy Prepped Chicken:

  • One family pack of chicken breasts with the remaining fat/skin trimmed off.
  • One packet of McCormick Seasoning (any)


  1. Put chicken in a crockpot.
  2. Sprinkle seasoning on top.
  3. Pour in ¼- ½ cup water
  4. Cook on low for 4-6 hours
  5. Remove chicken, drain juices and shred.

Bianca’s Faves:

“Another easy “salad” that I like to pack is Black Bean and Quinoa Salad.  I love the protein and fiber that is packed in beans and quinoa.  I usually have this on top of spinach and add chicken and sometimes salsa.”

Lunch Recipe #3: Black Bean and Quinoa Salad

  • 4c cooked quinoa
  • 2c black beans
  • 2 ripe avocados, cut into small pieces
  • 1/4c balsamic vinegar OR 2tbsp lime juice
  • Salt and pepper to taste


  1. Mix all ingredients in a large bowl and serve. EASY!

Bianca’s Top Three Go-To Dinner Recipes:

“Dinner is one of my favorite meals.  I love sitting with my family, talking about our days… but most of all I LOVE COOKING!  These are a few of my favorite recipes.  All are family friendly and super fast to prepare.”

Dinner Recipe #1: Turkey Lettuce Wraps

  • 1lb ground turkey, browned.
  • 2tbsp dry Asian seasoning
  • 1/4c raisins (optional)
  • 1/4c minced onion
  • 1-2 chopped fresh chilies


  1. Cook all ingredients with turkey.
  2. Wash 1 large head of lettuce and pull leaves apart.
  3. Serve turkey mixture in lettuce with peanut sauce (recipe below).

Peanut Sauce:

  1. Combine: ½ c peanut butter, 1 tbsp fresh lemon or lime juice, 2 tbsp olive oil, 1 tbsp apple cider or white vinegar, 1 tsp red pepper flakes (optional)
  2. Adjust ingredients to achieve a pourable consistency, adding salt and red pepper flakes if desired.

Dinner Recipe #2: BBQ Rosemary Sweet Potatoes

  • 2 Medium sweet potatoes, washed and sliced (peel if desired)
  • 1 tbsp olive oil
  • 2 tbsp fresh, chopped rosemary
  • 1 tsp garlic powder
  • ½ tsp paprika Ground pepper to taste


  1. Slice clean potatoes about 1/8 to 1/4 inch thick at most. They cook better if they are cut thin.
  2. Place all ingredients in a large baggie and shake to coat potato slices in the oil and spices.
  3. Cook potatoes on the grill using a pan or aluminum foil. These take time to cook so if your meat cooks quickly, start these first. Once potatoes start to fall apart when stirred, they are done.
  4. Serve with your favorite grilled meat and veggies or salad.

Dinner Recipe #3: Whole Roasted Chicken with Veggies

  • 1 whole roasting chicken (about 6 lbs)
  • ¼ c olive oil (divided)
  • 1 c chopped carrots
  • 1 onion cut into large chunks
  • 5 garlic cloves, peeled & crushed
  • ½ c chopped fresh parsley
  • Freshly ground salt & pepper to taste


  1. Preheat oven to 350°
  2. Brush chicken with some of the olive oil, then coat with salt and pepper.
  3. Place chicken, breast up, into a roasting pan.
  4. Combine: Carrots, onions, garlic and parsley in a bowl. Add remaining olive oil and salt and pepper to taste.
  5. Stir to coat all surfaces. Transfer vegetables to roasting pan with the chicken. Wrap in foil and cook for 1 hour. Remove foil, stir veggies, baste chicken then cover and bake for another 20 minutes. Remove foil, baste chick and continue to roast uncovered until chicken is completely cooked (about 90 minutes). 

“This recipe is great for family events, cold winter days and if you want/need leftovers.”

If you would like to learn more about Bianca, you can follow her on Facebook and on Instagram. Don’t forget to keep an eye out for, coming this spring!

Any recommendations made by Natalie Krul, Brave Angel, guest bloggers, or on our website about weight training, nutrition, supplements or lifestyle should be discussed between you and your doctor because working out involves risks. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website or from our products or services.  Never rely on information on our website, from our products or services, in place of seeking professional medical advice.

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Shhh…Just Between Me & You…20 Secrets to Get You Ready for Bikini Season


First of all…Bikini Bodies are COMPLETELY OVERRATED…it’s all about getting fit & strong ladies!

gplus-block-50-post-1915-image-gpimg9Here are 20 unconventional ways to get & keep a fit & strong body while still having a life!

Incorporate these rules below into your daily lifestyle to not only improve your health & well-being but to help you fast track your progress toward achieving your fitness goals! For more on the details & science behind these guidelines, check out other related posts here on Otherwise, follow these rules and you’ll start shedding the excess weight you’ve been trying to get rid of!

1. Avoid alcohol

2. Write down three habits that will bring about change in your potential to stick to your goals. Ex: I will drink one bottle of water every two hours while at my 9-5 job.

3. Eat 4-5 small meals/snacks per day that are 300-500 calories max

4. Eat on smaller plates that are no larger than 6” diameter

5. Take Probiotics, like Jarrow Formulas – Jarro-Dophilus EPS

6. Workout at least 5 days per week

7. Strength train at least 4 days per week

8. Don’t do too much cardio! Three, 25-30 minute sessions/week + 1 longer 45 minute max session/week is a good standard to go by…

9. Eat whole foods. Unrefined. Nothing processed. From the earth, to the plate & to my belly!

10. Oil pulling

11. Drink Bentonite Clay (this will be one of my next posts!)

12. Take a Magnesium Supplement

13. Drink at least 80 ounces of water/day

14. Avoid High Glycemic Foods (& Sugar)

15. Eat Fat! (Healthy fats that is, like coconut oil, olive oil, & flax oil)

16. Keep a daily log of what & how much I consumer

17. Keep a daily log of type & duration of my workouts or activity

18. Eat organic. Food without use of antibiotics, GMOs, pesticides, or fertilizers, & that is grass-fed & free-range.

19. Take an Omega-3 Supplement (I use Deva Organic Vitamins Flax Seed Oil, Omega-3’s instead of Fish Oil)

20. Eat for what your activity level will be for the next three hours. “Eat for what you are about to do”. Remember, food is your fuel so you can get out there and seize the day!

P.S. – If you are sick of always trying to get in shape by summer…but by the time bikini season arrives you haven’t reached your fitness & physique goals….then you may want to join us Brave Angels in the 28 Day Fit & Toned “Bikini” Body Challenge. I will be posting it here on the blog in the next day or so! It includes a total of FIVE workouts for you (with modifications for all skill levels), a 28 day countdown calendar, and the tools you will need to get you where you want to go by the 2014 Bikini Body Season! Oh, and these FIVE workouts, you can do at home or at the gym and they will be downloadable to your smartphone & you can print them out! You can’t go wrong with this one! I slaved away to make sure I covered all the bases for you!!her-calves-muscle-woman-female-strong-huge-big-muscular-massive-ripped-nice-hot-girl-legs-calf-high-heels-sexy-fitness-bodybuilding-nylon-athletic-shapely-raise-18

Follow this blog and check back here tomorrow to get your 28 Day Fit & Toned “Bikini” Body Challenge!

Or Follow Us on Facebook & Twitter & to get your 28 Day Fit & Toned “Bikini” Body Challenge directly via our Facebook & Twitter feeds!

Yours Truly,

Brave Angel

Bring it ON Intestinal Flora, the Good the Bad & the FUGLY…

What is intestinal flora?

How is intestinal flora linked to weight gain?

What can I do to improve my health in this area and in turn possibly shed some weight?

“Good VS. Bad Bacteria”

The Good, the Bad, and the Ugly side effects…

  1. Intestinal Flora: Think Activia & Jamie Lee Curtis….The bacteria in your “gut”. Microorganisms that assist in many key functions within your body; assist in the metabolism of food (breakdown of food), immune system functions, producing vitamins, preventing growth of harmful pathogens, and producing hormones that affect the way humans store fat. Some may be capable of causing disease or increasing risk of cancer. Etc., etc., etc…
  2. Good V. Bad Bacteria
    • “Beneficial bacteria in your intestines make up 80% of your immune system!”
    • “Good Bacteria’s key role is the breakdown/metabolizing of food. The more thoroughly your food is broken down that’s usable by your body, the less excess wastes, toxins, and fat you’ll accumulate.
    • Foods to Avoid: Typical junk foods, refined carbs, soda, foods that are nutrient deficient, “are a feast for the harmful bacteria in your gut.”
    • Without Good Bacteria: “Your body doesn’t metabolize foods correctly, retains more calories, and becomes more toxic.”
  3. You may ask…I have been watching what I eat, counting calories, so why am I not losing weight!!!???
    • It’s probably your GUT! If your body has high levels of bad bacteria, you probably are not going to be able to drop those pounds…sorry!
    • How can I fix this? Avoid the foods I mentioned above and take a high quality probiotic! (With your daily multivitamin and mineral)
    • Taking a probiotic supplement can also help alleviate gas, constipation, bloating, allergies, and even helps asthma sufferers.
  4. Products listed below can aid in destroying your good bacteria (Avoid These):

Foods with traces of fertilizers or pesticides found in/on them (Organic=no fertilizers/pesticides)

Food injected with Hormones or antibiotics (meats, eggs, dairy…again Organic=no hormones/antibiotics)



Foods containing high fructose corn syrup (SODA, a lot of products that have this…and I mean A LOT!)

Foods containing additives (unnatural sources, if there is a lot of ingredients on the list that sound scientific it is probably good to stay away from it)

Foods containing unnatural preservatives

Foods containing nitrates (hot dogs, bacon, deli meats)

Please, start becoming conscious of what you eat. Foods that are natural, organic and healthy for you and the environment are what you should try to fill your refrigerator and kitchen pantry with, remember you are what you eat. So, I guess I’m a giant cup of organic spinach!


“Sweet Peach Raw Smoothie with a Kick”: (serves 1)

  • Frozen Organic Peaches (1 cup)
  • Frozen Organic Mango, Strawberries OR Blueberries (1/2 cup)
  • ½ Giant Organic Banana
  • ¼ cup of almonds or cashews
  • 2 splashes of almondmilk
  • 3 pinches of Cinnamon
  • Fresh mint leaves

Put all ingredients into your blender, blend until pureed well. Enjoy!!

It can be really useful to get help with designing an exercise program to assist you in achieving your fitness goals. Hiring a fitness trainer is a great way to get on the right track. As an expert I understand how to help you modify your exercise routine and diet to suit your goals.

Visit my website, Raw Fitness, to see more about Personal Training. I do ‘Skype’ too! 😉

Health & Happiness,


There is an endless amount of information I have about this topic, I will try to fit in the most important facts. Email me if you have questions.

Let me just start by saying, I am not a nutritionist or a doctor. What I write in my weekly bulletins is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my weekly bulletin is to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.