21 Day Fix Extreme Meal Plan Week Three

copy-of-welcome-message2

So if I had to grade myself on nutrition/workouts for last week it would be about a C-. I do not even have a good reason. I thought about just throwing in the towel, but I think I have it in me to finish well. I decided to take some time today and tomorrow to plan and prep meals and schedule in my workouts. So here I am being real and I am just going to go for it!

Click HERE for a downloadable PDF of this weeks meal plan and see below for some of the recipes!

21-day-fix-extreme-meal-plan-week-three-copy

Egg Cups – Chop vegetables for the Sautéed Kale and Red Bell Pepper Egg Cups (¾ onion, 1½ cup kale, 1½ red bell peppers). Add 1 Tbsp. olive oil to a pan over medium heat. Add all veggies to the pan and stir, cooking until onion is translucent, about 5 minutes. Season with salt and pepper. Crack six eggs into a bowl and whisk. Coat a large muffin tin with nonstick spray. Fill nine of the muffin cups with vegetables. Use a large spoon to cover the vegetables with eggs, adding a little bit at a time, until each cup is almost full. Top each with 1 Tbsp. crumbled feta (optional). Place in the oven and cook for about 15 to 20 minutes, until eggs are just set. Remove from oven and allow to cool; when cool, gently remove the egg muffins from the pan. Divide the egg muffins between three food containers, and place in the fridge. To reheat, microwave for 1 to 2 minutes or warm in a toaster over for 5 minutes


Greek Yogurt Bowls –  To each, add ¾ cup 2% Greek yogurt, 1 cup mixed fresh berries, and ¼ tsp. cinnamon

Herbed Yogurt Dip – In a small bowl mix 9 oz. (a little more than 1 cup) of  2% plain greek yogurt, 2 tsp. dried oregano (or salt-free Italian seasoning), 1 Tbsp. chopped fresh basil, and any other dried spices you want, like ½ tsp. dried thyme or dill, garlic powder, onion powder, a dash of paprika. Add salt and pepper to taste. Chop ½ red bell pepper and one yellow bell pepper. Serve 3 oz. of dip with one cup of chopped bell peppers and baby carrots


Seasoned Turkey and Black Bean Burrito Bowls – Add 1 Tbsp. olive oil to a pan over medium heat, place 12 oz. ground turkey in the pan, and stir frequently until no longer pink, about 5 minutes. Season with salt and pepper, 1 tsp. ground cumin and 1 tsp. chili powder (or salt-free taco seasoning mix). Remove from heat and set aside to cool. Divide turkey mixture evenly between three food containers. Add ½ cup black beans (drained and rinsed), ½ cup quinoa, ½ cup salsa or pico de gallo, and top with 1 Tbsp. cilantro and 1/4 avocado (optional) I put mine over butter lettuce.



Spaghetti Squash with Meat Sauce and Parmesan Cheese – Set out three food storage containers. Use a fork to scrape the spaghetti squash out of its skin (see note on a suggestion on how to cook spaghetti squash) Add 1 cup of squash to each container. Freeze any remaining squash for a future week. Wash the pan used for the Seasoned Turkey meat and place it over medium heat; coat it with nonstick spray. Add 6 oz. ground beef and three cloves of chopped garlic to the pan and season with salt and pepper; stir frequently until the meat is no longer pink. Add 1½ cup tomato sauce and 1 tsp. dried oregano (or salt-free Italian seasoning), and cook two minutes more. Top each serving of spaghetti squash with equal amounts of sauce (about ¾ cup), 2 Tbsp. shredded Parmesan, and 1 tsp. fresh basil. Place in refrigerator. When ready to eat, heat in a microwave or in a pan on the stovetop for two minutes.

Note: Heat oven to 400° F. Carefully cut the spaghetti squash in half and scrape out and discard the seeds. Arrange the spaghetti squash face down in a glass baking dish. Fill the dish with just enough water to cover the bottom. Place in oven for 30-45 minutes, or until squash is tender and the skin can be easily pierced with a fork. Remove from oven and set aside to cool.


For more fitness tips, recipes and inspiration join our Free Facebook Fitness Community HERE

 

 

 

Instant Pot Chicken Taco Bowls

instant-pot-chicken-taco-bowls

This is one of my favorite Crock Pot Recipes that I adapted to make in the Instant Pot one day because I forgot to make it in the crockpot that morning!

Ingredients:
1½ lbs. chicken breasts (I used four)
1 (16 oz.) jar salsa (look for one without sugar)
1 (15 oz.) can black beans, drained
½ lb. (8 oz.) frozen corn
1 Tbsp chili powder
½ Tbsp cumin
½ Tbsp minced garlic
½ tsp dried oregano
¼ tsp cayenne pepper
¼ tsp salt and cracked pepper to taste
2 cups dry rice or quinoa
8 oz. shredded cheddar or pepperjack
½ bunch cilantro (optional)

Instructions:
1. Add everything except the rice, cheese, and cilantro to the slow cooker along with
¼ cup of water (for good measure). Give everything a good stir and make sure the
chicken is covered in the mixture. Secure the lid on your slow cooker and cook on
low for 8 hrs. (Near the end of the cooking time, cook the two cups of rice or
quinoa according to the package directions)

FOR THE INSTANT POT FOLLOW THE SAME DIRECTIONS EXCEPT SET ON MANUAL FOR 15 MINUTES and let natural pressure release for 5-10 minutes

2. After 8 hours of cooking, carefully remove the lid of the slow cooker. Stir with a
fork to shred the chicken (it should be super tender and will shred easily).

Serving Suggestions:
Place rice on the bottom, then the taco chicken mix, shredded cheese and fresh cilantro.
Serve over chopped romaine, if desired.

Adapted and image credit to Budget Bytes

21 Day Fix Extreme Meal Plan Week One

copy-of-welcome-message2

photo cred BRIT + Co.

Today starts Day ONE of the 21 Day Fix Extreme! I am super excited to get back into it and to complete a strength training program! It has been a really long time since I have picked up weights and I miss them. I have decided to use a countdown to competition meal plan which is a form of carb cycling that I will do along with intermittent fasting. It is lots of yummy and simple food but does not cut out grains completely which keeps me sane! You can download a version of my PDF meal plan HERE 21-day-fix-extreme-meal-plan-week-one

21-day-fix-extreme-meal-plan-week-one-copy-2

If you would like to join our brand new FREE Fitness Community for accountability, tips and recipes click HERE

Healthy Gingerbread Truffles


Tis the season for … Shakeology Gingerbread Truffles!

Make a batch, wrap some presents, turn on some Michael Buble Christmas music and enjoy!

Ingredients:

¼ cup almond flour

¾ cup dry old-fashioned rolled oats, gluten-free

1 scoop Vanilla Shakeology

1 tsp. ground cinnamon

½ tsp. ground ginger

¼ tsp. ground cloves

1¼ cups pitted dates, packed

Preparation:

1. Place almond flour, oats, Shakeology, cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour.

2. Add half of dates; pulse until well blended.

3. Add remaining dates; pulse until mixture forms a uniform dough.

4. Shape dough into eighteen walnut-sized balls; place in airtight container.

5. Refrigerate for at least 1 hour before serving.
21 Day Fix: 1 yellow

Recipe via Beachbody Blog

Want more holiday survival tips? Follow me on Facebook here