21 Day Fix Week 1 Meal Plan

Day 1 was a success. This program is so easy to follow and foolproof. You use your handy containers and use the formula to figure out how many of each you get. Once you know that, you pick a food from each category and fill your containers. Simple and to the point so you can reach your goals quickly! And notice I even have cookies on my plan ;) That recipe will be coming up this week!

Want to know more about this awesome program? 21 Day Fix

21 Day Fix Day 1 Meal Plan

So the 21 Day Fix starts tomorrow for me and I have a HUGE group of challengers ready to do it together for support and accountability! This program takes clean eating to a simple, no excuses level!

Here is my meal plan for the day. I haven't been feeling the best so did not take the time to plan my entire week today but I'll catch up tomorrow! I'll get the rest of the week prepared tomorrow and lay out the whole plan!

The premise of this program is using different sizes of containers to control your portions. For my calorie range, I will be eating from 3 greens, 2 purples, 4 reds, 2 yellows, 1 blue, 1 orange and 2 teaspoons.

Here's what my day looks like tomorrow:

Breakfast: Oatmeal (yellow), 1 tsp peanut butter (tsp), cinnamon, 1 tsp honey, 2 eggs (red)

Snack: Tuna (red), carrots (green)

Lunch: Vegan strawberry shakeology (red), frozen strawberries and raspberries (purple)

Snack: Apple (purple), 12 almonds (blue)

Dinner: Salmon (red), kale (green), spinach (green), quinoa (yellow), 1 tsp olive oil (tsp), dressing   (orange)

Grain and Sugar Free Banana Nut Bread

 Banana bread without any added sugar or white flour? YES please!!! I have made this recipe several times and it always turns out great. I usually make it the night before so we can have it easily the next morning and it's still yummy and moist!

Ingredients

• 4 very ripe bananas*, mashed
• ⅓ cup coconut oil melted
• 4 eggs
• 1 teaspoon pure vanilla extract
• 1 ½ teaspoon cinnamon
• ½ cup coconut flour - you must use coconut flour – using another flour will not work!
• 1 teaspoon baking soda
• ¼ teaspoon celtic sea salt
• optional add-ins: ⅓ cup dark chocolate chips, walnuts, pecans, slivered almonds, raisins, etc.

Instructions

1. Preheat the oven to 350 degrees.
2. Throw everything together in a medium bowl and mix until combined.
3. Pour into a lightly greased (use coconut oil for greasing) bread pan.
4. Bake for about 45 – 60 minutes or until center is set and top is golden. Enjoy!

*Your bananas should be extremely brown, almost to the point when you would throw them away or freeze them. If they are not overly ripe, your bread will not be as sweet and probably not taste as good. If you are using non-ripe bananas, you should add about ⅓ cup of maple syrup to the batter.

 

Recipe from Primally Inspired.

Crockpot chicken quesadillas

On a whim, I decided to use up our leftovers tonight instead of sticking with the meal plan. I took my chicken crockpot tacos recipe and instead of making tacos, got creative to make some quesadillas. They turned out delicious.

Ingredients:

Organic corn tortillas (I like Food for Life Ezekiel tortillas)
Chicken from my chicken crockpot tacos recipe
Quinoa
Organic cheese

Directions:

Bring 1/2 cup quinoa with 1 cup chicken stock to a boil.
Add spices to taste- I used salt, pepper, and Mexican seasoning.
Follow instructions on package to cook.
Place tortilla in skillet.
Place crockpot chicken on top (be sure to drain any liquid)
Place cooked quinoa.
Place shredded cheese
Place tortilla on top.
Heat on medium heat until warmed through.
Using 2 spatulas (one on top and one on bottom), flip
Heat until warmed through.
Serve with organic Greek yogurt, avocado or your favorite toppings.
Enjoy!

Avocado Rice

On a whim, tried this recipe and it's so good as a side or a snack!

 
Ingredients:

1 cup brown rice
1 avocado, cubed
1/2 cup salsa
1 tsp lime juice
1 tsp garlic powder
Salt and pepper to taste.

Directions;
 
Cook rice as directed.
Let cool.
Combine with cubed avocado and other ingredients. Store in fridge.
You could also add black beans for extra protein or onions and jalapeños for a more guacamole dish

Flourless Peanut Butter Chocolate Chip Cookies

These delicious cookies are gluten free with no flour! Adapted this recipe that originally called for brown sugar, changing it up with healthier coconut sugar. Coconut sugar is lower glycemic index than traditional sugar and NATURAL. I always use it to replace brown sugar in recipes. These cookies are so yummy- you would never know they're made with NO refined sugar!

Ingredients: 

1 cup creamy peanut butter  
3/4 cup coconut sugar  
1 large egg  
1/2 teaspoon baking soda 
1/4 teaspoon salt  
1 cup dark chocolate morsels 

Directions:

Preheat oven to 350 degrees.
Mix all ingredients except chocolate.
Fold in chocolate chips.
Drop batter by rounded tablespoons about 2 inches apart onto parchment lined baking sheets.
Bake at 350 for 12-14 minutes until puffed and lightly browned.
Cool on wire rack for 5 minutes.
ENJOY!!!

These are NOT low calorie cookies ;) They are however MUCH better for you than traditional peanut butter or chocolate chip cookies.

Meal plan Feb 10

Here's our good ole meal plan for the week! Making a plan helps so much with staying on track and focused. It is definitely easier not to stray when you don't get stuck with the last minute, "What are we going to have for dinner?" which usually leads to poor choices. 

 The hardest part is just spending the few minutes it takes to sit down and actually make a plan. Hopefully this will help some of you have a starting point! Make it a great week!

Quinoa and Black Bean Chili

You know how I love my easy crockpot recipes! This one is perfect for a chilly night (no pun intended ;) This one also works for my vegan friends!

 

 

 

Ingredients

 

3 can black beans, low sodium, rinsed

1 cup quinoa, uncooked, rinsed

3 cups vegetable stock, low sodium

2 cups water

1 can diced tomatoes

1 tablespoon fresh cilantro, chopped

1 jalepeno pepper, finely diced

1 tablespoon minced garlic

1 green pepper, chopped

1/2 medium onion, diced

1 cinnamon stick

2-3 tablespoons chili powder

1 teaspoon cumin powder

1 teaspoon onion powder

1/2 teaspoon ground pepper

1/2 teaspoon salt

 

Instructions

1.  Place all ingredients in a crock pot.
2.  Cook on low for 4 hours.
3.  Serve with diced green onions, avocado, cheese, organic Greek yogurt- whatever your heart desires

Adapted from Fit Foodie Finds

Power balls

Yummy, quick and easy snack that will give you lots of energy!

Ingredients:
1 cup oatmeal
1/2 cup ground flaxseed (I grind my own in the coffee grinder)
1/3 cup honey
1 tsp vanilla
1 cup chocolate chips
1 cup peanut butter

Mix all together in a medium bowl and form into balls. Devour ;) Refrigerate if you have any left!

You can also add in coconut or dried fruit, whatever concoctions you come up with. You just might need to adjust the honey and peanut butter accordingly. This is also an easy recipe to double to make more for a party or just to have more for the week.

Almond Butter Brownies

These were one of the first "healthy" desserts I made. I have been in love ever since! Super easy and delcious! No flour so gluten free and no refined sugar!

Ingredients:
1 (16 oz) jar of natural almond butter
2 eggs
1 1/4 cup agave nectar or honey (I always us agave nectar- the taste is not as strong)
1 tbsp vanilla
1/2 cup cacao powder
1/2 tsp celtic sea salt
1 tsp baking soda
1 cup chocolate chips

Directions:
Preheat oven to 325 degrees.
Grease 9 x 13 pyrex dish (I use coconut oil)
In a large bowl, blend almond butter until smooth.
Blend in eggs, then blend in agave and vanilla.
Blend in cacao, salt and baking soda.
Fold in chocolate chips.
Bake at 325 for 25-40 minutes.
The edges will be brown and the middle will rise.
Let cool and cut into 24 squares.

Recipe from Elana's Pantry.

Chunky Monkey Shakeology

What is one of my very favorite shakeology recipes you ask???? Why Chunky Monkey of course!! It is so creamy and smooth with just a HINT of banana and my very favorite combo of chocolate and peanut butter! Can't go wrong with that.

Ingredients:
1 serving Chocolate Shakeology
1/3 banana
1 tbsp peanut butter
1 cup almond milk
Ice to taste (I like A LOT of ice because I'm a fan of milkshakes!)

Throw it all in the blender and blend until SMOOTH!

What is your favorite shakeology recipe?

21 Day Fix

What is this 21 day program that sounds too good to be true? I've talked to one of the coaches in the original test group, and was told that he was never hungry, in fact sometimes had to make himself be sure to get in enough food.

What IS the 21 Day Fix?
21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. When eaten in the right quantities, there are no foods that are off limits.

Who should do this program?

Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program. To make it even easier to introduce 21 Day Fix to customers, Coaches can take advantage of the Team Beachbody Network exclusive offers listed below.

Can anyone do the 21 Day Fix?
Yes, unless you have VERY specific limitations. There are phenomenal modifications to all of the moves so you can make any workout happen. This is the perfect workout and program for ALL ages.

What does it come with?
7 workouts on 2 DVDs
7 color-coded portion control containers
Meal plan
Shakeology shaker cup (February only from a Beachbody coach)
Challenge pack comes with a 30 day supply of Shakeology

Can I really eat chocolate and drink wine?
Yes. The plan shows you how you can incorporate your favorite treats.

Can you eat out at restaurants during the Fix?
Yes, it includes a Restaurant Guide. 

Will you really get such awesome results?
If you put in the effort, you WILL. The program is laid out perfectly for you with no guessing room. You will know exactly what to do and we're gonna do it as a group to support each other!

How will you be successful?
Join our commit and support group and we'll do it together so no one falls behind and we all stay motivated and accountable!

I am SO excited for this program and the AMAZING results that we're all gonna get! Let's go!

Join TODAY! Get your Challenge Pack HERE and select 21 Day Fix.

Chicken Enchilada Soup

I gotta be honest. I'm not real big on soup in general, but easy crock pot soup recipes are growing on me! This one does require a little prep work to cut up some veggies, but otherwise it is just throwing it all in the pot! This is our FAVORITE soup at our house, and Cass and I rarely get any leftovers because Benton eats them all! I adapted this recipe from skinnytaste.com.

Ingredients:

• 1/2 cup onion, chopped
• 3 cloves garlic, minced
• 3 cups low sodium organic chicken broth
• 15 oz can tomato sauce
• 8 oz can of tomato paste
• 1 jalapeno, chopped with seeds removed
• 1/4 cup chopped cilantro (plus more for garnish)
•  15 oz can black beans, rinsed and drained
• 14.5 oz can petite diced tomatoes
• 1 tsp cumin
• 1/2 tsp dried oregano
• 2 8 oz skinless chicken breasts (16 oz total)

Directions:

Throw all that yumminess in the crock pot and cook on LOW for at least 4 hours.  Once the chicken is done, I usually shred it in the crock pot, but you can remove it to shred then put it back in if you prefer.
Top with organic Greek yogurt, avocados, scallions, cilantro or cheese- whatever your heart desires!

I always use organic ingredients if at all possible. I like to avoid added hormones, antibiotics and pesticides.

SHARING is CARING ;)

Meal Plan and P90X3 Week 4 Review

This last week was week 4 of P90X3 for us, which made it a transition week before we move into phase 2. It was a great combo of cardio days and balance and flexibility days.

Monday- Isometrix
This was our first time doing this workout. It's all about balance and flexibility. Balance is a strong point of mine, flexibility is NOT. It's a great workout though that also works your core.

Tuesday- Dynamix
This one we're used to as we've been doing it every Sunday. Still stretching with flexibility but moving most of the time.

Wednesday- Accelerator.
Now THIS is a workout! Think it may be my favorite so far! Constant moving, running, agility and speed work.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               
Thursday-Pilates X.
Gotta say I had the HARDEST time with this one. If you've got great balance AND flexibility, this one is for you. The results of the core work in this one are gonna be serious though so I WILL master it!

Friday- CVX
Still love this workout too. Weight and cardio at the same time the whole time.  Lot of calories burned!

Saturday- YogaX

Sunday- Dynamix

So now we're ready to ROCK week 5! Almost all new workouts we have never done so I had to get busy making a good meal plan to stick with.  Here is a sample of what I'm doing. People always ask if Cass does the exact same meal plan. Yes and no. It is essentially the same but bigger portions and more protein. He needs more of everything than I do of course. Hope this helps you get on the healthy track this week!

Thanks for stopping by! Let me know if you have any questions!