Core de Force Meal Plan Week Four


This Meal Plan also works for the 21 Day Fix Program! You can download this week’s meal plan HERE

This week I am keeping it pretty simple with Grain Free Cereal and Egg Cups (minus the feta) for Breakfasts.

For lunch I am going to Meal Prep Mason Jar Salads to go along with Taco Meat (Ground Turkey with Fire Roasted Tomatoes and Cumin), Turkey Burgers, and Grilled Chicken.

I will be blogging the dinner recipes as we go this week so stay tuned!

For more Recipes, Meal Plans and Workouts head on over to The Inspire Tribe Free Fitness Community HERE


Five Minute Avocado Ranch Dressing

If you’ve never tried making your own dressing this is a great one to start off with. You literally dump everything in a food processor or blender and push on. 🙂 This recipe has fresh or dried herb amounts so use what you have on hand.


  • 1 cup plain fat free or low-fat Greek yogurt
  • 1 medium avocado, peeled and cored
  • 1 1/2 Tbsp fresh lime juice
  • 2 cloves garlic
  • 2 Tbsp chopped fresh parsley (or 2 tsp dried)
  • 1 – 2 tsp chopped fresh dill, to taste (or 1/2 tsp dried)
  • 2 tsp chopped fresh chives (or 3/4 tsp dried)
  • 1 tsp onion powder
  • Salt and freshly ground black pepper, to taste
  • Up to 6 T. of plain almond milk, as needed (for a slightly richer dressing sub 2 Tbsp olive oil for some of the milk)


  • Add all dressing ingredients except for the almond milk to a food processor. Pulse until well blended then add in milk 1 Tbsp at a time to reach desired thickness. Store in refrigerator in an airtight container.

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Paleo Meal Prep 101


In a perfect world I would spend my Sunday afternoons meal planning, grocery shopping, and prepping for the week. In reality I am learning that I am just too worn out from fun weekends to do all of that in one afternoon.  So this week I planned and shopped on Sunday night ~ made a crockpot meal for Monday night and decided to prep a few meals then.

  I picked up these cute containers off of Amazon HERE (I have never tried them before so I will update after I get some use out of them.) I also found cauliflower crumbles at Super Target that you can STEAM IN THE BAG so my plan was just to make some simple chicken and Spanish cauliflower rice meals. I steamed the cauliflower and then added a few Tablespoons of tomato paste along with southwest seasoning (cumin, paprika, onion, etc.) The chicken I seasoned with salt, pepper and chipotle powder and baked at 350 degrees until cooked through (about 30 minutes)
  I also found a few zucchini in my fridge that I spiralized and sauteed in olive oil and garlic.  Here are a few of the meals I assembled.
  I also made these muffin cups quickly.  I sauteed some veggies (1/4 onion, tomato, 1/3 of the bag of spinach) then placed in the bottom of a muffin pan that had been sprayed with coconut oil. Then I whisked the eggs with salt and pepper and poured over veggies and baked at 350 for about 15 minutes or until set. I wanted to also prep my salads for the week but ran out of time before it was time to help the kids get bathed and put to bed.  I just decided to make them really quick while I was making my lunch the next day.

So many times I get caught up into trying to do a marathon meal prep that I end up doing NOTHING which hurts me more in the long run.  I am learning that done is better than perfect!

For more healthy tips check out my Facebook Page HERE.

Simple Tips for a Healthy Fourth

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Here are some tips from 21 Day Fix creator Autumn Calabrese on how to enjoy the fourth without sabotaging your nutrition.

1. Hydrate: drink plenty of water our bodies often mistake dehydration for hunger.


2. Skip the mixers: if your going to drink alcohol skip the sugary mixes like soda and fruit juice. Stick to soda water as a mixer. Click HERE for some healthy 4th of July Cocktail RecipesIMG_6116_1-1024x980

3. Skip the chips: enjoy your favorite dips with veggies. You will consume a lot less sodium and fat.bell-pepper-veggies

4. Leaf the bun: yes pun intended. Use a lettuce leaf as a bun instead of bread. Here is Pioneer Woman’s Version


5. Bring the sweet treat: if you’re worries it will be all junk food at the BBQ bring something healthy that can be your go like this No-Bake Watermelon Cake


6. Get sweaty: Burn some calories. Play pool or beach volleyball or any other game that gets your heart pumping.

Most important is to enjoy this wonderful holiday with family and friends but don’t use as as an excuse to overindulge

So what are your plans for the 4th?