Lightened Up Ranch Tuna Salad #BeeHealthy

It is already 3 weeks into the New Year. There is a saying that goes around saying that it takes 21 days to form a habit. So, have you made your New Year’s Resolutions into habits or have you already forgotten what they were? This is your year to become who it is you want to be. It’s still a New Year, and there is time to become that new you that you’ve always dreamed of. Many people set health related goals. As a CrossFit Gym owner and Coach the most common goals I see people setting this time of year are to lose fat and/or gain muscle. When I talk to clients about their food there is one thing that is missing in most of their diets: protein. Most people do not eat enough high quality, lean protein or good healthy fats. Bumble Bee Tuna offers a super affordable healthy option full of lean protein, healthy fat, and important vitamins and minerals.

I picked up a few of the pouches of Bumble Bee Omega-3 Albacore Tuna. I love that they offer pouches, it saves some time from having to drain the can. If the can is more your jam, they have that too! I used the pouch and a few other ingredients to make one of my favorite lunches, Lightend Up Ranch Tuna Salad.


I started with some chopped onions, about 1 tablespoon, and half of a green pepper. Here you can really make it to fit your preferences, maybe some celery, pickles, or any of your other favorite fresh vegetables. I used 1 pouch of Bumble Bee Omega-3 Tuna, Plain Greek Yogurt, and Hidden Valley Ranch Seasoning.


Poor it all in a bowl and mix thoroughly.


You can put it on top of a bed of lettuce and some tomatoes and cucumbers or put it in a whole grain wrap if you want to add in some carbs. This is a super easy and delicious way to add in protein when you are in a pinch for time. Now that I think about it, I’m sure you could add a dalop of greek yogurt and a pinch of seasoning right to the pouch and eat it on the go – another way to avoid the drive through! See, adding protein doesn’t have to be complicated… or bland. This is your year to reach your goals. Let’s do it.

What are some of your favorite healthy meals you fix up in a pinch?

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Menu Planning Monday 9/29

Not too long ago I wrote a post about how I meal plan. Since menu planning is such an important part of my routine I decided to try to make it a regular part of what I share here on the blog. I hope sharing my meal planning tips and ideas helps you find new recipes or meal planning ideas. So, here goes Menu Planning Monday! I’ll be linking up with OrgJunkie for her Menu Plan Monday Link up!

Sidenote: For the last year or so I was following a strict meal plan from my nutrition coach. It was extremely helpful for the season I was in, but it was so stressful to try to keep up with that meal plan and still have something different for the husband and kiddo. Planning/cooking 3 separate dishes at every meal time just hasn’t been feasible in the last few months since my surgery, so I’ve just been doing my best to make smart, balanced, and healthy decisions… Just living out #WYCWYC.  I’ll update ya’ll on my future nutrition plans in more detail in another post. IMG_6762Just like yours probably is, my life is crazy busy. Here is a very generic example of my day:

5:15am- Wake Up, Get Dressed (unless it’s Tuesday, then I’m up at 4:15!)
5:30am- Wake Payt up, get her dressed and ready to leave
5:45am- Head to CrossFit
6:00am- Work out
7:00am- Coach
8:00am(ish)- Head Home for Breakfast and work
8:30am-12pm- Work from home…. Emails, spreadsheets, stats, more emails
12pm- Lunch/Chores
1:00pm-4:45pm(ish)- More work.
4:45pm- Finish up work, pack up to head back up to CrossFit to coach
5:00pm-7:30pm(ish)- Coach
7:30pm- Head home to eat. Clean up after dinner.
8:30pm- Put Payton to bed. Chores. Prepare for next day.
9:00pm- Bed.

There is not much time built in for cooking or running to the store for forgotten ingredients. Since there is literally an hour from the time we get home to when it is time to get ready for bed I do my best to have dinners already prepared. I live and die by my crockpot during the week. Usually when I’m making lunch I’ll go ahead and put dinner together as well. I have some family favorites that I will have in the rotation ever few weeks, but coming up with meal ideas that are healthy and quick is the most stressful part of meal planning. Thank goodness for eMeals! I’ve been a member off and on for the last couple years. I used it back when we were eating more paleo-ish, I’ve done the store specific plans, but most recently I’ve discovered their Clean Eating Crockpot Plan. The weekly plan gives you 7 meal options with sides. I pick and choose a few of the meals to try out each week, mostly because I don’t want to try something new every single night. There are also a few meals that don’t jive with our personal taste, mainly the fish meals. I fill in the holes with those rotating favorites. The meal plans come with shopping lists and estimated costs, which is really helpful for budget planning as well. This kind of planning help is especially useful for back to school season as you try to get back to a routine.

Now on to the menu…

Sunday- Teriyaki Grilled Chicken//Coleslaw//Asian Salad
Monday- Crockpot Orange Chicken
Tuesday- Pasta Sauce and Meatballs (eMeals)
Wednesday- Smokey Chicken Fajitas  (eMeals)
Thursday- Texmex Rice Bowls using leftover Smokey Chicken (eMeals)
Friday-  Family Date Night Out
Saturday- Leftovers

If you are interested in checking out eMeals, use the code SCHOOL to get 20% your plans.

What’s on your menu this week?

Discliamer: This post contains affiliate links where I may earn a tiny portion of commission if you choose to purchase through my link, all thoughts and opinions are my own.

Weigh in Wednesday: The Nutrition Plan

So, remember my Under Armour What’s Beautiful Goal? It was to train for my first CrossFit Competition. I had my goal competition debut scheduled as the Gateway Garage Games in September, so I had plenty of time to work on my strength and skill… but then another local competition popped up so I’m going to be actually doing my first CrossFit competition on Saturday! Eeeek! A huge part of me continuing to make strength and skill gains is figuring out my nutrition. If you don’t eat well you can’t perform well.

I’ve been so stinkin confused about my nutrition lately. I had hit a plateau and was really struggling mentally. So, I went to see a nutrition coach. We sat and talked for awhile and he was really supportive of my goals to both lose fat and gain strength. He sent me my meal plan and I spent the weekend shopping, cooking, measuring, and prepping food.


My kitchen was a mad house. So, this new plan is based on Macros. For me it is 45-35-20 Carbs, Protein, Fat. I have 4 high calorie days and 3 lower calorie days. I am eating 7x a day including my night time protein shake before bed. I am eating a lot of the same things over and over, which makes prep work a ton easier. I used my food scale and measured out all the right amounts of each part of the meal.

I also visited with the folks at Supplement Superstore to get all my supplements.

When Monday morning rolled around everything was ready to go! I have a mix of oatmeal, chia seeds, blueberries, protein powder, mixed with water before heading to CrossFit in the morning and then I come home and immediately eat up some breakfast, which includes cinnamon raisin Ezekiel Break French Toast… yum!


Obviously there is a whole crapton of egg whites and a Cytogreens mixture too.

I eat every 2-3 hours with the remainder of the meals being protein heavy and the majority of the carbs being in the early afternoon time. 2 days in and I can’t say I’ve felt hungry or deprived at all. It has been super easy to do and you know what? I’m already seeing shocking results. When I weighed in at our first appointment last week I was at 192. Now – just after 2 full days of following this plan to a T… I’m down to 187.8 – this is the lowest I’ve been in a long time! I think the biggest change was actually eating more, so weird right? We are always taught to eat less to lose weight but thats just not the case. Eat more quality, real, whole, foods.

Let’s hear about your week – Any “wins” you want to share?

 Linking up for Weigh In Wednesday and WIAW!