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Single Mom Thinking of Ending Her Life Creates Incredible Transformation

By January 22, 2015 No Comments

Onica’s transformation began the day she signed up for Killer Kurves.  She said K2 was the best decision she has ever made for herself and it was the day that saved her life. Onica learned to start viewing food as fuel and not as a hobby or a way to relieve stress.  She started living when she stopped eating food that was harming her health and suppressing her energy. 

Onica

Onica graciously put together her daily eating schedule and recipes she loves.

Daily Eating Schedule

5:45 – Wake up

6:15 – Have first ½ of breakfast

  • 12 oz ice water with the juice of ½ a lemon
  • 2 Energy bites

8:00 – Have second ½ of breakfast

  • 8oz Greek yogurt (Faye 2% is what I try to get but can’t always find)
  • 1 tsp local raw honey
  • ¼ cup or so sliced/chopped fruit, I like either banana or strawberry best

9:30/10:00 – Morning snack

  • 1 small apple (Honeycrisp is my fav)
  • Either 12 almonds or 2 TBSP natural peanut butter but I don’t do the p.b. often because I
  • have no control around peanut butter and then I just end up eating waaaay more than 2 TBSP

Between 11 and noon – Lunch

  • Varies but I usually make a big batch of something on Sunday and divvy it up into helpings for lunch all week, this is great if it is an awesome recipe, however, when you make something new and it isn’t great then not so much… I will attach several recipes that I have made and like for lunches all week long.
  • 3:00 – Afternoon snack
  • 2 hardboiled eggs
  • 1-2 carrots or other veggie that you like raw, I do not use any sort of dip/dressing/sauce for these

5:30-6:00 – Dinner

  • Varies, below are recipes that I have tried and like 7:30 on K2 nights ONLY – after workout snack
  • 1 string cheese

OR

  • 3 TBSP “energy trail mix” (recipe attached)

** I try to only drink water throughout the day but I do sometimes have a cup of coffee (with milk and coconut sugar) or a cup of tea with honey. My breakfast and snacks rarely change as I find these choices work well for me, are easy to prepare, I like them and so far I am not sick of them. Sample lunch ideas, recipes will are below.

  1. Chicken Sans Noodle Soup (281 calories)
  2. Lean and Clean Chili (278 calories)
  3. Slow Cooker 2 Bean Chicken (146 calories)
  4. Salad Bar from the local grocery store (calories vary)
  5. Chicken and Roasted Veggie Soup (149 calories)
  6. Chicken and Veggies (331 calories)
  7. Zucchini Pizza Boats (149 calories)
  8. Tuna (or chicken or salmon) salad cucumber wrap (175 calories)
  9. Sour Cream Chicken Enchilada filling (222 calories)
  10. Veggie Potato Pancakes (202 calories)
  11. Veggie and Quinoa Soup (255 calories)
  12. Meat Muffins (152 calories)
  13. Black Bean Burgers (187 calories)
  14. Spaghetti (296 calories)
  15. Taco Salad (322 calories)
  16. Chicken Stew (277 calories)
  17. Broccoli, mushroom, garlic, chicken with pasta (342 calories)
  18. Spaghetti with Arugula, roasted peppers & prosciutto (283 calories)
  19. Chicken and Mushrooms (154 calories)

I usually add a side of veggies or sweet potato fries or both to dinner depending on what it is that we’re having. I chose the lunch options as lunch instead of dinner simply because they make a large enough batch to last the whole week and require minimal prep at the office.

Recipes:

**Some of these are my own made up as I go, some I have adapted from published recipes and some are exactly as written from where I found them. I will try and include links for those that aren’t my own. Feel free to ask if you have questions. I won’t claim to be a cookbook author by any means so my directions etc are not the best.

Chicken Sans Noodle Soup (281 calories):

  • 5.00 Chicken – Breast, meat only, raw
  • 1.00 large, Onions – Raw
  • 1.00 tablespoon, Oil – Coconut
  • 6.00 medium, Carrots – Raw
  • 2.00 clove, Garlic
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 2.00 sweet potato
  • 1.00 Potatoes – Red, flesh and skin, raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 1.00 container (6 cups ea.), Chopped Frozen Spinach
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tbsp, Spices – Dill weed, dried

Heat oil in a large soup pot, add onion, carrots and mushrooms. Cook until veggies are tender, about 3-5 minutes. Add chicken and cook until no longer pink. Add remaining ingredients and put in a 300 degree oven for 2-3 hours. 5 servings

Lean and Clean Chili (278 calories): This is a recipe from the Killer Kurves binder, see prep there.

Slow Cooker 2 Bean Chicken (146 calories): Recipe >>> http://www.thegraciouspantry.com/clean-eating-slow-cooker-southwestern-2-bean-chicken/

Salad Bar from the local grocery store (calories vary): You pick the ingredients for this one

Chicken and Roasted Veggie Soup (149 calories):

  • 1 can Diced Tomato
  • 1 Can mild Rotel
  • 3.00 medium, Carrots – Raw
  • 1.00 Medium, Zucchini
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 1.00 large, Onions – Raw
  • 3.00 cloves, Garlic – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 med red pepper
  • 1.00 sweet potato
  • 1.00 package (10 oz), Spinach – Frozen, chopped or leaf, unprepared
  • 4.00 cup, Chicken Stock
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tsp, Spices – Chili powder
  • 0.25 tbsp, Cayanne Pepper
  • 1.00 tsp, Cumin
  • 12.00 oz, Chicken Breast cut into bite sized cubes
  • 1.00 tbsp, Refined Coconut Oil

Preheat oven to 450 degrees, put ½ tablespoon coconut oil on a large cookie sheet (or 2) and put in oven to melt. Chop all fresh veggies, sprinkle with salt and pepper. Spread veggies on cookie sheet(s) and cover. Roast for 10 minutes, remove foil, stir and roast for an additional 20 minutes. Heat remaining coconut oil in soup pot. Cook chicken until no longer pink. Add roasted veggies, tomatoes, spinach, chicken stock and spices. Put back in oven at 300 degrees, cook for 2-3 hours. 8 servings- Chicken and Veggies (331 calories)

  • 1.00 large, Onions – Raw
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 3.00 clove(s), Garlic – Raw
  • 1.00 cup(s), Broccoli – Raw
  • 0.50 cup(s), Frozen Mixed Veg (Carrots, Peas, Corn, Green Beans)
  • 5.00 Boneless skinless chicken breast
  • 2.00 medium, Carrots – Raw
  • 4.00 slices (18g), Bacon

Heat medium skillet, add bacon. Cook until crispy, transfer to papertowel, set aside. Leave enough bacon fat in the skillet to cover the bottom, add chicken and cook until no longer pink. Add veggies and cook until they are the desired crispness. Add bacon back in. 5 servings

Zucchini Pizza Boats (149 calories): Recipe here >>> http://www.cookingclassy.com/2014/06/zucchini-pizza-boats/

Tuna (or chicken or salmon) salad cucumber wrap (175 calories):

  • 1.00 tsp(s), Lemon juice – Raw
  • 1.00 tsp(s), Spices – Dill weed, dried
  • 0.06 tsp(s), Sea Salt
  • 0.06 tsp(s), Spices – Garlic powder
  • 1.00 oz, Plain 0% Greek Yogurt, 2 Tbsp
  • 2.00 tbsp(s), Mustard – Yellow
  • 1.00 container (4 oz drained 56g about 1/4 cup ea.), Tuna Fish
  • 1.00 large (8-1/4″ long), Cucumber – Peeled, raw, sliced

Mix lemon juice, spices, yogurt and mustard in a small bowl. Add tuna, cooked chicken or salmon. Mix until combined. You can slice the cucumber lengthwise, put the salad on the cucumber and roll it up or just do what I do and make round slices and put a small forkful of the salad on the slice.  1 serving- Sour Cream Chicken Enchilada filling (222 calories)

“Sour Cream Chicken” Enchiladas: This recipe was adapted from >>>  http://www.vegweb.com/recipes/sour-cream-chicken-enchiladas

  • 1.00 large, Squash – Zucchini, includes skin, raw
  • 1.00 large, Onions – Raw
  • 2.00 pepper, Poblano Pepper, roasted, peeled and diced
  • 1.00 tbsp(s), Ground Cumin
  • 1.00 tsp (g), Spices, Oregano, Dried, Leaves
  • 1.00 tbsp(s), Chipotle Peppers In Adobo Sauce (12oz)
  • 1.00 dash, Spices – Salt, table
  • 2.00 cup, Sweet, Frozen corn
  • 14 oz boneless, skinless chicken breast
  • 1.00 container (1 4/5 cups ea.), Canned Black Beans drained and rinsed
  • 6.00 tbsp(s), Yogurt, Greek, 2% (Fage)
  • 1.00 tsp(s), Refined Coconut Oil
  • 1.00 container (423.5 gs ea.), Petite Diced Tomatoes

Dice the zucchini and onion and put on a cookie sheet with 1 tsp melted coconut oil. Add corn and spices and toss to coat. Roast in a 450 degree oven for 20-25 minutes, until onions start to caramelize, stirring occasionally. While those are roasting heat remaining oil in a skillet and cook until no longer pink. Put all ingredients except Greek yogurt into a large container and mix together. When ready to eat reheat and serve with Greek yogurt or sour cream.

Veggie Potato Pancakes (202 calories): 5 servings

  • 4 small Zucchini
  • 1 Yellow Onion
  • 2 Carrots
  • 3 cloves, Garlic
  • 3.00 oz, Sliced Mushrooms
  • 1.00 Large Sweet Potato
  • 5.00 egg, Large Whole
  • 2.50 tbs, butter
  • Salt and pepper to taste

Shred all of the veggies and mix together in a large bowl. Portion out into 5 sandwich size Ziploc bags. When you are ready to make a serving put 1 egg into a bowl and scramble with the salt and pepper. Add the veggies and coat with the egg mixture. Heat a small skillet over medium heat and add .5 tbsp butter until melted. Add veggies, spreading the mixture evenly over the skillet. Once brown on that side flip it to the other side and cook until that side is brown. **I have yet to master the flipping part of this so I end up with a plate of what look more like shredded veggie crumbles than pancakes but they still taste great

Veggie and Quinoa Soup (255 calories):

  • ½ TBSP Coconut Oil
  • 1 Onion Chopped
  • 3.00 oz, Sliced Mushrooms
  • 3.00 clove (3g), Garlic, Raw
  • 3.00 carrot (10″ – 72g), Carrot
  • 8.00 ” Stick, Celery.
  • 1.00 Medium Zucchini Raw
  • 4.00 oz, Roasted Red Pepper
  • 2.00 cup (30g), Fresh Baby Spinach
  • 2.00 cup chopped – 120g, Green Beans
  • 4.00 cup (250ml), Organic Vegetable Broth
  • 1.50 cup (130g), Canned Diced Tomatoes (Per Package)
  • 1.75 cup, Canned Black Beans, rinsed and drained
  • 1.50 cup, Canned Navy Beans, rinsed and drained
  • 1.00 cup dry (43g), Organic Quinoa, rinsed

Heat oil in large soup pot, add all fresh veggies and cook for about 3-5 minutes. Add remaining ingredients, heat to a boil. Put in 300 degree oven for 2-3 hours. 7 servings.

Meat Muffins (152 calories) I have no idea where this one originally came from, my sister introduced me to them and I fell in love.

  • 1.00 container (16 ounces ea.), Ground Turkey, Raw, 99%/1%
  • 1.00 medium (2-1/2″ dia), Onions – Raw, chopped into small pieces
  • 2.00 medium, Carrots – Raw, chopped into small pieces
  • 1.00 large, Eggs – Whole, raw
  • 1.00 cup, Mushrooms – Raw, chopped into small pieces
  • 2.00 clove, Garlic – Raw, chopped into small pieces
  • 1.00 box frozen, chopped spinach, thawed with excess water squeezed out
  • 1.00 tsp (5mL), Worchestershire Sauce
  • 1.00 Tbsp, Tomato Ketchup 64oz
  • 2.00 tsp, Mustard – Yellow
  • 1.00 dash, Spices – Salt, table
  • 1.00 dash, Spices – Pepper, black

Preheat oven to 375 degrees. Using a papertowel spread a light coating of coconut oil in each section of a cupcake pan. Mix everything together in a large bowl until thoroughly combined. Form the meat mixture into 12 equal size balls and put them in the cupcake pan. Bake for 45 min-1 hour. 6 Servings

Black Bean Burgers (187 calories): These came from a vegan cookbook that I have, the name escapes me though…

  • 1.00 can black beans, rinsed and drained
  • 1.00 tbsp, Oil – Coconut
  • 0.50 cup, Onion Raw Chopped 1/2 Cup
  • 1.00 tsp(s), Garlic – Raw
  • 1.00 pepper, Red Bell Pepper
  • 1.00 pepper, Peppers – Jalapeno, raw
  • 0.50 cup(s), Corn – Sweet, yellow, frozen, kernels cut off cob, unprepared
  • 0.25 tsp(s), Spices ~ Corriander
  • 0.50 tbsp(s), Chipotle Peppers In Adobo Sauce

In a medium mixing bowl, mash the black beans w/ a potato masher or a fork. Heat 1 teaspoon of the oil in a skillet over medium-high heat. When the oil is hot, add the onion, garlic, bell and jalapeno peppers, cumin, and coriander. Cook the vegetable mixture until the onion is soft. Add the vegetables to the black beans. Mince the chipotle, add it to the bean mixture, mix well. Stir in the corn. Form the bean mixture into 4 patties. Heat 2 teaspoons of the oil in a skillet over medium-high heat. Fry the patties until they are nicely browned, about 5 minutes. Turn and fry the other side for about 4 minutes.

Spaghetti (296 calories)4 servings: Regular spaghetti here, I do use the 99% lean turkey burger and 100% whole wheat noodles for mine and I try and find a sauce without all the junk that most of them have in them. I also go light on the noodles for myself.

Taco Salad (322 calories): This is another one that varies. I use the 99% lean turkey and a packet of whatever taco seasoning I have on hand (I have homemade stuff sometimes too). I use romaine lettuce instead of iceberg, cheese, tomatoes and plain Greek yogurt instead of sour cream.

Chicken Stew (277 calories): This is one I just threw together one afternoon.

  • 1.00 tsp coconut oil
  • 4.00 Boneless Skinless Chicken Breasts, cubed
  • 1.00 cup, chopped, Onions – Raw
  • 2.00 clove, Garlic – Raw
  • 1.00 cup, chopped, Carrots – Raw
  • 2.00 stalk, small (5″ long), Celery – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 2.00 frozen mixed veggies
  • Salt and pepper to taste

Heat the oil in a soup pot over medium heat, add the chicken and cook until no longer pink. Add the raw veggies and cook another 5 minutes. Add the stock, mixed veggies and seasonings, bring to a oil. You can either simmer on the stove for however long you want or put it in the oven at 275-300 for a couple hours. 6 servings

Broccoli, mushroom, garlic, chicken with pasta (342 calories): This is one of my favorites, again, not sure where it came from originally though.

  • 3.00 boneless, skinless chicken breasts, cubed
  • 2.00 bunch, Broccoli – chopped and lightly steamed
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 3.00 clove, Garlic – Raw, chopped
  • 3.00 pat (1″ sq, 1/3″ high), Butter – Salted
  • 0.25 container (16 oz ea.), whole wheat Penne Pasta (or whatever shape you have on hand)
  • Salt and pepper to taste

Fill a medium pot with water and put on to boil for the pasta. Heat butter in a large skillet, add chicken and mushrooms and cook until chicken is no longer pink. When water is boiling, add pasta and cook according to the package directions. Add the lightly steamed broccoli to the chicken and mushrooms and let cook until the pasta is done. Add pasta and seasonings.

Spaghetti with Arugula, roasted peppers & prosciutto – 4 servings (283 calories): I omit the walnuts and opt to swap out the arugula for baby spinach when I make this, I have also added mushrooms once or twice. Adapted from >>> http://www.eatingwell.com/recipes/spaghetti_with_arugula_roasted_peppers_prosciutto.html

Chicken and Mushrooms (154 calories): This is basically the Broccoli, mushroom, garlic, chicken with pasta but with only the chicken and mushrooms. I let them cook in the skillet until they are golden and the mushrooms are starting to caramelize, adding a splash or 2 of water if the pan gets too dry. Quick and easy and super yummy!

I would like to make a couple of statement disclaimer type things.

  1. I am not a drinker at all, this could very well be why I have been so successful on my journey, and alcohol is not my thing.
  2. I am in no way, shape or form qualified to tell anyone what/how/when to eat, just sharing what has worked for me.
  3. Good luck! You CAN do this!

I hope that people find this to be a useful tool on their journey to becoming who they desire to be.

-Onica