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    Healthy Living — meal prep

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    Stop Stressing: Control What You Can by Katia Machiz

    Stop Stressing: Control What You Can by Katia Machiz

    It’s 2021- a BRAND NEW YEAR to set the bar high for ourselves and attain the goals that are NEVER too far out of reach! This past year was a wild one, sending all of us on an emotional roller coaster. To be quite honest, 2021 is on par to be just as brutal as 2020. If you were one of those people who chalked up last year as a “loss”, threw in the towel on your goals and expected 2021 to be something completely different when the clock struck midnight, this is for you. 

    It’s time to stop limiting ourselves and what we are capable of based on a timeline or what’s going on in the world around us.

    We are living in a time period where so many things are out of our control, but I’m here to tell you not EVERYTHING has to be that way! It’s time to start controlling the controllable, beginning with our health and how we nourish our bodies. Eating delicious, healthy meals to achieve these goals we’ve set for ourselves is something that we DO have control over, and it begins by making the conscious decision that you DO want to become better! 

    Short on time? Not very creative in the kitchen and stuck rotating the same 4 meals every week? I’ve got a solution for you! Meal prep companies are here to save the day, and ICON Meals is the best meal prep company in the game! My family, to include my picky 3 year old, absolutely love Icon Meals! They have meals that cater to everyone! 

    “But Katia, I don’t have the extra money to spend on a meal company every week...”

    Well, Joe Shmoe, let’s pull up that bank statement of yours and see how much money you’re truly spending on eating out; be it DoorDash, UberEats, or the multiple drive-thru trips you’ve made this week - those add up quickly and I can guarantee if you cut all of that extra spending out, there would be no reason you can’t afford perfectly balanced, macro friendly meals delivered right to your door every week! I would bet you’d actually realize by investing your money where your HEALTH is, you’d begin to SAVE your money while simultaneously properly nourishing your body AND reaching your fitness goals! Now that’s what you call a WIN-WIN! 

    It’s time to spend this year focusing on the right things, let ICON Meals take all the thinking out the equation and do the work for you!

    View The Signature Menu

    Stay connected with Katia on   

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    3 Tips To Get Back On Track by April Imholte

    3 Tips To Get Back On Track by April Imholte

    I get comments all the time from people as to why they "just can't" focus on their nutrition right now. Usually it's because they don't have the time, or they will start when they start working out🙃, after xy or z trip, when my kids are older, etc etc etc.

    I get it. Making changes can be hard. And life always seems to "get in the way." But it doesn't have to be an all or nothing approach. It doesn't have to be complicated. In fact, I would argue that it would be best to start with small steps versus diving all in which can be overwhelming for most.

    You don't have to start working out in order to start dialing in your nutrition. Why is it that you see people in the gym day in and day out but they never seem to make progress or change? It's likely because they aren't investing enough energy into the aspect that is the most important. NUTRITION! 🍎

    Here are some simple tips I've personally used to get back on track that would be a great place for you to start.

    1). Increase daily protein intake.

    If you eat animal products, some examples would be chicken, fish, lean ground beef, eggs, etc. Plant based? You can up protein through sources like lentils, chickpeas, nuts, seeds, nutritional yeast, etc. Because protein seems to be the toughest to get in (for me anyways) I rely on ICON Meals and my plant based shakes to ensure I always have a healthy protein source ready to go.

    2). Eat more soluble fiber containing foods.

    Think about the colors of the rainbow 🌈 and foods that come from the Earth. For example, more fruits and veggies. Increasing fiber may improve your sensitivity to insulin which can help improve the body's reaction to a rise in blood glucose.

    3). You probably guessed this next one? 🤓 Yes, Increase WATER 💧intake.

    I feel like a broken record every time I bring this up but it really is THAT important! Our bodies are made up of about 55-60% water so it's no wonder that if we don't consume enough of it on a daily basis things start to malfunction. Simply increasing your water intake can significantly increase your progress and overall feeling of well being.

    Stay connected with ICON Meals Influencer April Imholte:

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    Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    Foods You Didn't Know You Can Freeze!

    Foods You Didn't Know You Can Freeze!

    2 minute read from ICON Meals collaborator, Meal Prep On Fleek and Feeding Littles! (please go give them a like and share! There's a TON of useful tips here!)

    You can freeze more than veggies, fruits and meats! Have you been using your freezer more lately?

    Freezing food before it expires helps us waste less food and gives us more options for later. It’s also convenient for items bought in large containers, as you don’t have to worry about eating it all before it goes bad.

    If you’re not using the original container which has the expiration date, make sure to label anything you freeze with the date and content.

    Here are some thawing and use instructions for each of these foods.

    Note: guidelines on freezing/thawing vary depending on the source.⠀

    ➕Eggs: thaw in the fridge or under cold water and use in baked goods, French toast or in omelets/scrambled eggs.

    ➕Tortillas: thaw in the refrigerator before use, then heat as needed.

    ➕Butter: thaw in the refrigerator. If you need to use it right away as melted butter, place on a hot pan or in the microwave straight from the freezer.

    ➕Cheese: freeze blocks of cheese or shredded cheese. Soft cheese can get crumbly when frozen whole, so stick to harder or aged cheeses. Thaw in the refrigerator. Since its texture may change, it’s ideal to thaw and serve melted or in a recipe.

    ➕Avocados: avocados from frozen are best in guacamole, dip, sauces or spreads {not eaten as whole pieces}. Thaw in the refrigerator before using.

    Hummus: leave some space at the top of the container for the hummus to expand in the freezer. Some recommend covering with a layer of olive oil. You can also put the hummus container directly in the freezer if you haven’t opened it yet. Thaw in the refrigerator.

    Stay connected with our friends Meal Prep On Fleek and Feeding Littles:

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!