Tag Archives: shakeology

Sunday Meal Prep – Week 5


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

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

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


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

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)

Waldorf Chicken Salad Pita’s

Makes 1 serving


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

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.


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


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).


Hope this has given you some prep ideas!

Meal Prep Sunday -Week 4


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


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.


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.

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!

So here is a look at everything cooked and ready to go into containers!
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.

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

3-Day Refresh


What is the 3-Day Refresh?

The 3-Day Refresh is designed for those looking for a fast, clean break-to drop a few pounds in a hurry, break through a plateau or break some bad habits.

This gentle cleanse consists of three daily shakes, a fiber drink, plenty of filtered water, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy and metabolism going.

Though the plan is simple, it offers many alternatives, including some creative ways to prepare your meals, so you’ll see that you can actually enjoy eating healthy food without having to season it in ways that can damage your health and undermine your weight-loss goals.

What is included?

  1. Shakeology
    It’s your daily dose of dense super-food nutrition. Shakeology has 70  different healthy ingredients mixed together to offer you the best possible nutritional meal. Your body is getting all the nutrients it needs.
  2. Vanilla Fresh Shake
    This patent-pending, high protein vanilla shake not only helps satisfy your hunger throughout the 3-Day Refresh, it delivers the essential nutrition your body needs for healthy weight loss.
  3. Fiber Sweep Drink
    With it’s scientific formulated blend of soluble and insoluble fibers, this patent-pending fiber drink gently and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.

What would a typical day look like on the 3-Day Refresh?

  1. Wake up: Drink 8-12 ounces of filtered water
  2. Breakfast (within an hour of waking): Shakeology plus a fruit option
  3. Mid-Morning: Fiber Sweep
  4. Lunch: Vanilla Fresh plus options from the fruit, vegetable and healthy fat list provided with the program
  5. Afternoon Snack: From the fruit, vegetable or juice options list.
  6. Dinner: Vanilla Fresh plus a delicious meal made from the dinner recipes list included.

Can I exercise during the 3-Day Refresh?

  • YES! Mild to moderate exercise during the 3-Day is recommended. Can you hammer out a harder program? Probably, but the 3-Day Refresh will use your energy more effectively to help clean up your system if you’re not. You many want to put your copy of Insanity way for a couple days.

How do I get my 3-Day Refresh kit?

Day 1 starts tomorrow!



21 Day Fix – Day 6!


Today’s workout was Dirty 30! This workout focuses mainly on strength training. Some of the workouts you will recognize from previous workouts, but most are new.

You will need a light set and a heavy set of weights (I use 7 and 10 lb), a yoga mat as there is some floor work and of course your water.

This workout targets just about every area from triceps, to glutes, to abs and every move incorporates a set of weights. Again, there are 4 rounds, 2 60 second exercises per round repeated once. And no bonus round this time. This workout will get you sweating and will challenge you. My only complaint is in some rounds the first move is standing and the second is on the floor. With only 20 seconds in between, it doesn’t give you a lot of time to get ready for the next move. Would have been nice to have standing grouped together and floor grouped together. So just be prepared for a quick transition.

Great workout overall, and I suspect I am going to feel it tomorrow!

Here is a sneak peak!

And now for the food! Just a brief reminder, I am allowed 4 red containers, 3 green containers, 2 purple containers, 2 yellow containers, 1 blue container and 1 orange container per day. And I almost goofed today! The perils of the weekend!


001Went for the Greenberry Shakeology again today. I really do like it. Mixed with the Oasis Smoothie, the colour isn’t very appealing, though. Ha! Shakeology (red container), Oasis Smoothie (yellow container).




Snack #1:

003Some kiwi and pineapple (purple container), and greek yogurt (red container).





008The yummy salad from yesterday. I have a feeling this will show up a lot! Baby spinach, carrots and onions (2 green containers), 1 boiled egg and crumbled bacon (1 red container), honey dijon dressing (orange container) and 12 raw almonds (blue container).

Snack #2:

012Sliced cucumber (green container) sprinked with some Red Garlic Sansel (no added salt) from Epicure for flavour.





015Here is where I almost goofed! 2 eggs scrambled, 4 oz back bacon gave me 2 red containers. For some reason I thought I had to left, but right when sitting down to eat realize “OMG you only have one”. Easy solution, 1/2 my eggs and 1/2 my bacon went to my other half (much to his happiness) and I was back on track! hashbrowns (1 yellow container) and mixed fruit (purple container) rounded out my dinner.

Day 6 in the bag!

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!


Why Shakeology?

Shakeology is is a meal/snack replacement shake that contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world.


You’ve heard the saying “abs are made in the kitchen”. As we all know, 70% of your results come from nutrition. Eating the proper amounts of lean meats, healthy fats, fruits and vegetables will lead to fat loss, increased energy, muscle growth and a variety of other benefits. If one of your meals comes from Shakeology, you just took all of the guess work out of that meal. You know for a FACT that you just put the healthiest thing in your body that you could possibly put in. The quality of the ingredients in Shakeology, also has a tremendous amount of benefits to the body, which all support weight loss, health and wellness.


For a lot of us, the challenge of getting fit and well is tough, not because of our dedication but because of our schedules. We sometimes have to reevaluate how we spend our time so we can be sure that we have enough time to cook, clean, exercise, shower, and still get everything else done. By replacing 1 meal a day with Shakeology, you won’t have to worry about cooking, cleaning, packing, storing or doing anything else with food. This is an amazing options for busy moms on the go, or for someone’s who’s schedule is just packed. For me, breakfast was the obvious option. I could still get up, do my workout, shower and get out the door, breakfast in hand. And with the Home Direct option, you never have to leave the house. It shows up at your doorstep each and every month. How much simpler could it be?


If you look at Shakeology as a meal replacement, it really breaks doen to about $4-$5/serving. Is it more expensive than the chemical filled shakes at the grocery store, yes, it is, but that is because it is a completely different product. Remember, this is a whole food shake FILLED with dense nutrients! A lot of people like to compare the cost of Shakeology to eating lunch out (DEFINITELY more than $4), or grabbing a drink at Starbucks, a smoothie at a smoothie store, etc – it’s easy to spend money on those things that are not filled with such nutrition, so why not refocus your budget for Shakeology? Other things to think about eliminating or reducing? Alcohol, ice cream/frozen yogurt, snacks at movies….those things add up FAST, and I bet if you looked at your budget you could easily find the money to redirect towards Shakeology!

30-day, bottom of the bag, money back guarantee

What does that mean? It means you can use the ENTIRE bag, and if you aren’t satisfied, send it back for a full refund. How crazy is that?! What do you have to lose? Just head over here to place an order!