• Serena Marie RD

I got yo' meals covid (like covered, get it?)


Um, is that blog title a little inappropriate right now? Sorry, we have to laugh. This is F^CKING NUTS.


And while we are all practicing social distancing by staying six feet away from one another (please, please, please take this seriously), we still have to feed our face!


Social distancing DOES NOT mean we stop exercising, we stop caring for our health, we stop being kind to our bodies, we stop focusing on ways to reduce stress. It just means we do not go to bars or restaurants (sorry, I am not a believer in going and just staying 6' away, I don't think that's realistic).


We can still run. We can still go for a run with friends just PLEASE keep 6' away from one another. We can still go for walks. We can still Facetime our friends and gossip over WTF IS GOING ON. We can still COOK!!!


Hey, right now is a fabulous time to work on some healthy habits. While it may feel like every trigger in the world is happening for binge eating, this is actually an AWESOME time to work on curbing binge eating because it's very likely your social schedule is, ahem, nonexistent (I am really good at helping people stop the binge-restrict cycle if you're interested!) If you've been thinking about adding running yoga or foam rolling to your routine... I have a feeling you'll have the time to do that now.


So let's talk about meals you can make from frozen or shelf stable goods. Cause, homie, it's better to be safe and ready than not. These meals are also SO yummy and simple that you'll want to keep them in your usual rotation anyways... and they're specially created to be rich in high fiber carbs and protein to keep you fuller longer, my runner friend!

Creamy Tuna Noodles

1 package egg noodles or bean based rotini

1 can tuna, drained

1 can cream of mushroom soup (preferably Amy's Organic)

1/2 bag frozen peas

1 teaspoon avocado oil


1. Prepare noodles according to package directions

2. Using the same pot you used to cook the noodles, add the oil or butter over medium heat and add the peas. Stir frequently to cook through.

3. Let the peas cook for 5 minutes and then add the pasta and mushroom soup to the pot (add water according to the mushroom soup instructions).

4. Stir to combine and cook for an additional 3 minutes until heated through.

5. Top with cheese if you have that luxury.


nutrition facts

Using 12 oz package of bean based pasta: 4 servings, 433 kcal, 8 g fat, 60 g carb (15 g fiber), 32 g protein

High Protein Bean Quesadilla

1/2 can Trader Joe's Traditional Style Fat Free Refried Beans

4 whole wheat tortillas (preferably, use a low carb/high fiber brand)

3 ounces shredded cheddar cheese


1. Place whole wheat tortilla on a large nonstick pan over medium low heat.

2. Use a spoon to slather half the beans onto the tortilla and let heat through for 3 minutes. 3. Add half the cheese on top of the beans. Top with a second tortilla and flip.

4. Heat through for 3-5 minutes until preferred meltiness is obtained!

5. Repeat to make a second quesadilla!


nutrition facts

2 servings, 531 calories, 22 g fat, 59 g carb, 13 g fiber, 25 g protein

Creamy Cannellini Spread & Crackers

16 wasa crackers (or TJ crispbread)

1 Tbs avocado oil

1 head garlic, halved crosswise

2 cans cannellinni beans

1 cup unsweetened coconut milk (you could use canned, but I used the lower fat, boxed kind to reduce calories)

1 bay leaf

1/8 tsp nutmeg

salt & pepper

3/4 cup nutritional yeast

red pepper flakes

EVOO (not included in nutrition facts)


1. Add avocado oil over medium heat. Add garlic and cook until golden, about 1-2 minutes.

2. Add the beans and their liquid, bay leaf, nutmeg. Season generously with salt and pepper.

3. When the mixture begins to bubble around the edges of the pan so it doesn't come to a boil, reduce the heat to low and let it simmer.

4. Stir occasionally until it has thickened to desired consistency. The beans will probably need to cook for about 15-20 minutes depending on how thick you'd like it.

5. Stir in the nutritional yeast.

6.Use a fork to remove the bay leaves.

7. Drizzle with parmesan, red peppers flakes and parmesan cheese if desired.


nutrition facts

creates 4 servings, 480 calories, 11 g fat, 66 g carb, 12 g fiber, 20 g protein

Splendid Spoon to the Rescue


Um, you guys know that I have LOVED Splendid Spoon FOR YEARS. Its vegan, high in fiber, protein and provides SUPER delicious flavor for an affordable price! You guys can get $25 off your first order of the "1-Month Starter" or "9-to-5 Boxes" of their delicious grain bowls, smoothies, and soups using this link. They freeze SUPER WELL, so you can save 'em up for the weeks to come!


While we are all practicing safety measures like social distancing, let's still stay UNITED as a community. Maybe all this social lockdown will help new peeps discover how incredible it is to be a RUNNER?!


Make sure you're a member of my incredible facebook community, Run Your Body Right with Serena Marie RD - a community crafted to help runners connect over proper nutrition & fueling!


Tag me #RUNGERisREAL @serenamarierd on instagram if you make one of these recipes!






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©2017 by Serena Marie RD. Images by Ralf Graebner