Tag Archives: healthy eating

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)

586335178
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.

567616193

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!

 

3-Day Refresh – Day 3

3-day-refresh

I decided to wait until the day after so I could post my outcome and my overall thoughts of Beachbody’s 3-Day Refresh.

A quick rundown of day 3:

  • 1o ounces of water upon waking
  • Breakfast: Tropical shakeology + fruit option. I had fresh strawberries and ate them separately
  • Green tea
  • Fiber Sweep
  • Vanilla fresh, raspberries, cucumber and avocado
  • Snack: Cucumber and avocado
  • Dinner: Vanilla Fresh, asparagus w/almond slices (this was very good, and will be going into regular rotation)
  • Peppermint tea w/stevia

Done! Day 3 was by far the easiest day, even with the anticipation of getting back to my 21 Day Fix meal plan in the morning.

Overall I never felt sluggish, I was never starving and I still had enough energy to do some PiYo workouts. The fact that you can do workouts with the 3-Day Refresh, something you can’t do with the Ultimate Reset, was a bonus to me.

I weighed myself the morning after and I was down 5.7 pounds! Crazy. And I’ve noticed 2 things throughout the day.

  1. Ordered my usual coffee in the morning. I cannot express my excitement to have a cup of coffee again. What I found was the way I normally would take it was too sweet and the cream bothered me! I couldn’t even finish it. Will have to adjust tomorrow and see how that goes. This is a good thing.
  2. I have a renewed focus on my eating. I want to keep this momentum going. Another good thing.

I won’t lie, getting through those 3 days was tough, but I’m glad I took the plunge!

Want to try it for yourself?  Simply click on this link and go to shop! http://www.beachbodycoach.com/Sooz471

21 Day Fix – Day 7!

21_day-fix

The last day of the first week! Tomorrow morning will be my weigh in.

Today’s workout on the schedule was Yoga Fix. When I ordered my program, it also came with Plyo Fix as a free bonus CD, but doesn’t include it on the regular schedule. So, being Sunday I thought it would be a prefect day to do a double workout and the two just seemed like they would be the prefect combo.

First was Plyo Fix. Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. Autumn breaks this workout down into 6 rounds, 2 exercises per round lasting 30 seconds per exercise with a 30 second break in between, repeated once.
At first I thought, YAY only 30 seconds each. Don’t be fooled, you will be gasping for air as you move from one explosive movement to another. And the dreaded burpees rear their ugly heads yet again. A great workout and calorie burner!

After giving myself  brief 10 minute cool off, I popped in Yoga Fix. 30 minutes of fluid movement stretching every part of the body. Heaven and a great way to finish off the first week!

And todays meals:

Breakfast:

001Chocolate Shakeology with water and ice. Shakeology (red container).

 

 

 

 

 

 

Snack #1:

001Today’s post workout snack was watermelon (purple container) and 12 raw almonds (blue container).

 

 

 

Lunch:

004Toasted BLT on Ezekiel bread and salad. Bacon (red container). Spring mix, carrots, radishes and the tomato for my sandwich (2 green containers). Bread (yellow container). And honey dijon dressing and a dab of mayo (1/2 orange container).

 

 

 

Snack #2:

006I wanted to use up the rest of my berries since I had to go to the store tonight, and I needed another protein. Enter Tropical Shakeology! Shakeology (red container), raspberries and blackberries (purple container), ice and water.

 

 

 

 

Dinner:

008Pork schnitzel (red container), baked potatoe (yellow container), spinach salad (green container), honey dijon dressing (1/2 orange container).

 

 

Day 7 done!

Want to join my next challenge group ? Simply email me at exerciseeatlove@gmail.com or find me on Facebook at https://www.facebook.com/ExerciseEatLove and check my event listings!