Tag Archives: autumn calabrese

Sunday Meal Prep – Week 5

Sunday-Food-Prep

Today was a very rainy and cold day, perfect for cranking the tunes and getting to work on the next weeks meals!

Sunday Meal Prep all planned out!

Meal 1: (Mon/Wed/Fri): Tropical Shakeo w/mixed berries
Meal 1: (Tues/Thurs): Chocolate Vegan Shakeo

Meal 2: (Mon/Wed/Fri): Spinach quinoa scramble & 1/2 container strawberries
Meal 2: (Tues/Thurs): Oatmeal and banana pancake*

Meal 3: (Mon/Wed/Fri) Waldorf Chicken Salad Pocket*
Meal 3: (Tues/Thurs) Salmon, brown rice & asparagus

Meal 4: Fixified Broccoli Salad*

Meal 5: Chicken, fish, beef – Veggies, Yellow on Mon/Wed/Fri, Purple on Tues/Thurs

* recipes posted below

My 21 Day Fix daily container counts:
4 red
3 green
2 purple
1 blue
2 yellow
1 orange (typically used for dressing on salads at dinner)

 

‘Fixified’ Broccoli Salad
Makes 6 – 1 cup servings

Ingredients
For the dressing:
1 cup 2% or low-fat cottage cheese
1/4 cup 1% or fat free greek yogurt
2 Tbs apple cider vinegar
1 Tbs raw sugar

For the salad:
5 cups broccoli florets
1 cup red onion, chopped small
1 cup shredded cheddar
8 slices reduced-fat turkey bacon, cooked and chopped
black pepper, to taste

Instructions
Add all dressing ingredients to a blender and blend until completely smooth. Pour dressing into a large bowl.
To the bowl, add your remaining ingredients and mix everything together. Does it get easier than that?! Enjoy!

Container Equivalents: 1 GREEN, 1/2 RED, 1/2 BLUE, 1/2 TSP RAW SUGAR

586332678Banana oatmeal pancakes:
Makes 1 serving

Ingredients

1 ripe banana
1 egg
1/4 cup rolled oats
1 tsp coconut oil

Directions
Heat a small pan over medium heat with the coconut oil. In a bowl mash the banana with the egg, then stir in the oats.

Pour into heated pan, and allow to cook until that first side sets ~ about 4 minutes. You want to make sure your first side is pretty set or else when you flip it the pancake will break. Flip and cook on second side for 2-3 minutes.

Top it with peanut butter if you like!

Container Equivalents: 1/2 RED, 1/2 YELLOW, 1 PURPLE, 2 TSP (if topping with peanut butter)

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Waldorf Chicken Salad Pita’s

Makes 1 serving

Ingredients


2/3 cup cooked chicken, diced small
3 Tbs nonfat greek yogurt
1/4 cup chopped sweet apples
1/4 cup red grapes, halved or quartered
1/4 cup celery, chopped
5 pecan halves, roughly chopped (optional)
black pepper, to taste
1/4 cup fresh spinach
1/2 of a whole wheat pita

Instructions
Mix all ingredients together except spinach and pita. Season to taste with black pepper. Fill the pita pocket with the spinach and the chicken salad mixture. It might not all fit into your pita – you can either fill another pita half if you have another half of a yellow to use, or you can just do what I do and eat it on the side smile emoticon
Container Equivalents: 1 RED, 1/2 PURPLE, 1/2 GREEN, 1/2 YELLOW, 1/2 BLUE (if using pecans)

I bought chicken already cut up for a stirfry and cooked it in my Pampered Chef Oven Baker then cut it up into little cubes.

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Salmon and asparagus baked in the oven, brown rice per instructions. 🙂

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Finally, everything prep and packed.  Split down the middle, bottom photo shows Mon/Wed/Fri prep (including spinach quinoa scramble which I will make fresh on the day of, this one I ate after taking the picture).

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Hope this has given you some prep ideas!

Meal Prep Sunday -Week 4

Sunday-Food-Prep

Meal prep day once again! I have to say, I’m getting quite efficient at it, and I find cooking quite relaxing if I’m being honest. So time in the kitchen isn’t really a burden to me, especially when it will save me a world of time during the week!

So, here is my menu for the week, following the 21 Day Fix of course.

Meal 1: Shakeology
Meal 2: (Mon/Wed/Fri): 1 hard boiled egg and a banana
Meal 2: (Tues/Thurs): Spinach omelette & berries/grapes
Meal 3: (Mon/Wed/Fri): Chili Lime Shrimp, quinoa/brown rice and veggie mix
Meal 3: (Tues/Thurs): Salmon, quinoa/brown rice mix, asparagus
Meal 4: (Mon/Wed/Fri): Vanilla Peanut Butter Dip and Apple – I’ll throw in some almonds
Meal 4: (Tues/Thurs): Oatmeal, almonds and an apple
Meal 5: Fish, chicken or turkey sausage, salads, veggies. Mon/Wed/Fri will have a yellow added.

And we are off!  Boiling, boiling, and boiling some more. Oatmeal, rice, eggs (I only boiled 3 eggs, but for the sake of efficiency I am recycling photos).

567616193Next I put my salmon and asparagus in the oven and sauteed my shrimp. For the Chili Lime Shrimp you will need the following:

– Shrimp
– Chili Powder
– Garlic Powder
– Salt
– Olive Oil
– Lime

Heat 1-2 tsp olive oil in pan, cook shrimp on med heat. Season liberally with salt, chili powder, garlic powder and lime to taste.

576548696Steamed my veggies that will go into my Chili Lime Shrimp bowls.
576546932Next I whipped up the Vanilla Peanut Butter Dip. I have to warn you, this stuff is sinfully delicious. Hard to believe it’s actually healthy. To make it, simply mix together the following:

1/2 red container plain Greek yogurt
2 t peanut butter
1/4 t cinnamon
1/8 t vanilla
Sweetener of choice (stevia for me)

576550423Finally we are ready to assemble our meals for the week. Left side being Mon/Wed/Fri and right side being Tues/Thurs, with the Shakeology every morning for my breakfast. *note I did not pre-prep the omelette. I will make it the morning of as it is quite simple to throw together. I ate this one after taking the photo 🙂 And again, I prepare dinner each night fresh, so no prepping done there either.

576551998And that is another week of prep in the bag! Hope you enjoyed!

Sunday Meal Prep – Week 3

Sunday-Food-Prep

Posting a day late, but food was prepped yesterday and ready! I was thankful for it today too, since it was a Statutory Holiday and I took it upon myself to do a long overdue clean out of the utility room. So it was nice when I started getting hungry at lunch to just throw my container in the microwave! Easy!

I want to mention that I am down another 3 pounds this week! That is 7 total since I started seriously prepping following the 21 Day Fix eating guide! Planning is key! Here is how this Sunday’s meal prep played out.

Meal 1: Shakeology
Meal 2: (Mon/Wed/Fri) Plain Greek yogurt and mixed berries
Meal 2: (Tues/Thurs): 2 hard boiled eggs and mixed berries
Meal 3: (Mon/Wed/Fri): Turkey burger (no bun), sweet potato, Brussels sprouts and avocado
Meal 3: (Tues/Thurs): Salmon, quinoa/brown rice mix, asparagus
Meal 4: (Mon/Wed/Fri): Apple & peanut butter
Meal 4: (Tues/Thurs): Oatmeal, almonds and an apple
Meal 5: Fish, chicken, turkey sausage, salads, veggies. Mon/Wed/Fri will have a yellow added.

My 21 Day fix daily container count:
4 red
3 green
2 yellow
1 blue
2 purple
1 orange

First all the boiling! Eggs, brown rice and oatmeal! Pretty self explanatory.

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Sweet potatoes, Brussels sprouts and asparagus all into a 350° oven. 1 1/2 hrs for the sweet potatoes and about 20 min for the veggies which were lightly sprayed with olive oil before baking. I prefer to under cook the veggies just a bit as you will be reheating them.

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And finally my meat! Turkey burgers on the BBQ, which was nice as the oven had been going for 2 hours! Salmon in the oven at 450° for 20 min! I have little lemon dilly dip I’ll mix up for it and pack in my lunch. About a tsps worth. Not much. The turkey burgers will be served with avocado, just to add a bit of creaminess. You could add a bit of cheese instead!

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So here is a look at everything cooked and ready to go into containers!
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And finally everything prepped for the week (sans dinner and my Shakeology that didn’t make it into the photo shoot). Split down the middle the left side is Mon/Wed/Fri and the right side is Tues/Thurs with the fruit happening all days.

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And there you have it! Hope you enjoyed and maybe got a few ideas for your own food prep!

Sunday Meal Prep – Week 2

Sunday-Food-Prep

Week 1’s meal prep went so well, I was down 4 pounds on the scale, that I was extremely motivated to get prepping for my second week using my 21 Day Fix containers and eating guide!

Week 2 is as follows:

Meal 1: Shakeology
Meal 2: 2 hard boiled eggs and mixed berries
Meal 3 (Mon/Wed/Fri): 4 oz rotisserie chicken, ½ cup sweet potato, and 1 cup broccoli and cauliflower mix.
Meal 3 (Tues/Thurs): 4 oz ground turkey seasoned with 21 Day Fix Southwestern spice, ½ cup quinoa and brown rice blend, and mix of sautéed asparagus, onion, bell pepper, and mushrooms.
Meal 4: Oatmeal. Slivered almonds, and an apple. This works for me in the afternoon perfectly.
Meal 5: Salmon, cod, turkey burgers, chicken sausage, or chicken with veggies.

4 red
3 green
2 yellow
2 purple
1 blue
1 orange

First on the list, boil some eggs! Doesn’t get much easier.
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Next I cooked up my quinoa, followed by my brown rice and oatmeal. The quinoa and brown rice will be mixed together later.

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I decided on a mix of asparagus, mushrooms, red peppers, and onions for my roasted veggies. Popped into the oven at 350°F for approx. 30 min. I had enough left over for dinner tonight too!

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Steamed a mix of broccoli and cauliflower.

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And finally my sweet potatoes and ground turkey (not shown). The ground turkey was seasoned with the 21 Day Fix’s Southwestern Spice. Yum!

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And here we have everything prepped and ready to be measured out!

014And here is how a day in my week 2 will look (both lunches shown, dinner not included).  Dinners are planned and will be cooked fresh each night since it gives me time to do a workout while it’s cooking.

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Overall my meal prep takes about 2 hours to do, and worth every second in time saved during the week. I just grab my food and go. I’m on track and it’s paying off on the scale!

Hope you enjoyed!

 

Sunday Meal Prep – Week 1

Sunday-Food-Prep

A big part of a week of successful eating, is a day of successful planning! And the 21 Day Fix takes most of the guesswork out. However, it can still be quite easy to slip. But if you have everything packed for the week, and you just need to grab and go, you are less likely to get lax where eating is concerned.

So, Thursday I sat down, planned out my meals for the week, made a grocery list and off to the store I went.

Now I fall into the lowest bracket of the 21 Day Fix, so my list and prep are based on that. Your mileage may vary.

Meal 1: Shakeology.
Meal 2: Two egg “muffins” (1 whole egg with 3 egg whites, mushrooms and spinach, baked at 350 degrees for about 20 minutes). Mixed berries and grapes.
Meal 3 (Mon/Wed/Fri): 4 oz. grilled chicken, 1/2 cup sweet potato, roasted mixed veggies
Meal 3 (Tues/Thurs): 1 veggie burger, roasted cauliflower, roasted mixed veggies.
Meal 4: 4 oz. Oatmeal, sliced almonds and an apple.
Meal 5: Salmon, cod, turkey burgers, chicken sausage, or chicken with veggies. Brown rice on Tues/Thurs.

My counts per day:
4 red
3 green
2 yellow
1 blue
1 orange (olive oil)
2 purple

First up I did up my mixture for my egg muffins. I mixed 1 egg with 3 egg whites and placed in muffin tins and continued until I had enough for my work week. Came out great, and smell SO good!

eggs
Next was my roasted veggies. I decided on a mix of mushrooms, onions and red peppers. I measured out 5 green containers worth, spread them out on my baking stone with some olive oil, and cooked for approx 20 minutes at 350°.  TIP: Measure a bit over your green container count as they will shrink during cooking so you’ll come up short. Lesson learned.

Veggies

Next was my cauliflower and sweet potatoes. I seasoned my cauliflower with Buffalo Wing mix from Epicure Selections. All natural, no additives, preservatives or MSG. Just spices to add some flavour! 21 Day Fix approved! Cauliflower was in the oven for about 30 min, the sweet potatoes were around 1 hour.

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Now, for some oatmeal! I used organic rolled oats and just followed the instructions on the bag. Added some vanilla (a 21 Day Fix freebie) for some flavour and will season with a bit of cinnamon later.

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Last but not least were 2 veggie burger patties. I have never had them, this will be a first for me. Baked according to the directions.

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Everything now cooked and ready to package.

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Below is the finished product of a day of eating (both meals for lunch shown below).  Dinners not shown. They are planned as laid out above, however will be cooked fresh when I get home from work.

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And there you have it! Sunday Meal Prep – Week 1 in the bag! Hope you enjoyed!

21 Day Fix – The Trainer

Autumn

If you are a fitness addict then, you may already be familiar with the name Autumn Calabrese. If not, here is a brief bio.

Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she’s made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.

Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.

Building on a foundation of good food choices and exercise habits, Autumn empowers her clients to reach their goals in a healthy, sustainable way. In addition to her celebrity clientele, Autumn is the fitness specialist for ModernMom.com. Her workouts have been featured in C magazine, LA Parent, The Palisadian-Post, and Daily Candy, and on TV shows like Home & Family. With a passionate, entrepreneurial spirit, Autumn is the perfect addition to the Beachbody family of trainers.

It’s pretty clear this woman knows fitness, and more importantly she’s not annoying in her videos at all. As a huge Chalene Johnson fan, it is one thing that always worries me about a new program and that’s “what if I don’t like the trainer”. Let’s face it, there are some out there that can really grate on your nerves fast. Not so with Autumn, at least for me, which was a relief.

Want to know a bit more? Check out this YouTube video!

http://www.youtube.com/watch?v=Q2tKucqqnYQ

Want a copy of the 21 Day Fix? You can find it HERE!

21 Day Fix – The Containers

 

21-day-fix-containers-e1391284791291

I received my copy of the 21 Day Fix last week, and although my Challenge group doesn’t start until the 17th I couldn’t resist taking it for a spin.

What makes this program unique is the coloured containers (seen in the picture above).  These containers are designed to take the guesswork out of weight loss. Each coloured container corresponds to a different food group. If it fits, you can eat it.

What first crossed my mind when I opened my containers was “boy they seem small”, followed by the realization that we have a very distorted view of portion sizes.  Think about ordering a meal in a restaurant. We are probably given about 3x the amount that we should actually eat. We see this as normal. Also, think of the ratio on that plate. Meat and carbs take up most of the plate, while veggies take up a small corner. Is it any wonder most of us do not know how much we should eat and of what?

The containers completely eliminate counting calories, weighing, measuring and best of all how much of each food group. It’s the answer to my prayers, the missing piece of the puzzle.

So how do they work exactly?

First thing you are going to do is calculate your required calorie intake per day. “But you said no counting calories”. Don’t worry, you won’t have to, but you do have to know how much fuel your body needs.  Once you have your number you will refer to your guide to find your daily allotment of the fixed colour coded containers and list of foods by coloured container that you can use to fill them!

Use your worksheets included with your program to track your containers. Along the top you will place your daily allotment for each colour (as laid out for you based on your required calories) and then mark it off when you’ve eaten it. I find it really easy to plan and pack my containers the night before so all my food is ready and perfectly portioned. If you are like me and work out of the house, you will probably want to order an additional set of containers.

Below are the tracking sheets (additional sheets can be printed off at the Beachbody website). The are easy to use and make planning so simple! There is even an area to track your water.

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Want to find out more or order your copy? Just click HERE!

Next I will look at the workout programs and give a little overview of what you can expect!