Summer Vanilla Shakeology

I wasn’t really sure what to name this recipe, but it seems like a great drink for summertime – so there you go!

For this recipe, I used:

  • One container of coconut water
  • Half a banana
  • Half of a watermelon Chobani  yogurt (you could use the full cup)
  • Vanilla Shakeology
  • Ice

I blended it all up with some ice – DONE! It was pretty tasty!


A friend recommended a similar recipe, but she added fresh mint leaves before blending. I didn’t have any fresh mint — and I checked by biting some of the herbs I had in my fridge. Definitely NOT mint leaves. Yuck.

If you try this one, I’d love to hear what you think! Drop a comment or send me a message on Facebook. Enjoy!

Freekeh Jambalaya Recipe – and Giveaway!

Going with the original tonight. I'll try the rosemary sage another time.

Going with the original tonight. I’ll try the rosemary sage another time.

Yesterday I posted about freekeh, a cracked whole grain that I had planned to try in a new recipe tonight. I was pretty excited to see a rice alternative that would help me meet my fiber and protein needs for the day. One serving of freekeh has 6 grams of protein and 4 grams of fiber — not too shabby!!

Protein for dem gainzzz.

Protein for dem gainzzz.

I decided that jambalaya would be our dinner for tonight, so I went with the original flavor. I got all of my ingredients together and started cooking. It was sort of a “cheat” recipe since jambalaya is one of those meals where you can just throw everything into a pot and walk away until it’s done.

Or maybe it was a “smart” recipe. Hah. #busymomproblems

Anyway, the jambalaya turned out great! The texture of the freekeh is just slightly more firm than rice, not in a bad way. I think this is more rice-like than quinoa, and would probably make a good substitute for rice, especially in stews or other one-pot dishes. Especially for fitness peeps like me who are really conscious about how they use their calories each day — I mean really! Look at the macros per serving! (The recipe makes six VERY nice sized servings.) **Sorry to my friends with gluten sensitivities – this is a wheat product so it isn’t gluten free.

Freekeh Jambalaya Recipe Card

Screen Shot 2015-08-04 at 4.50.27 PM

If you aren’t a fan of jambalaya, you can head over to the Freekeh Foods website and check out all of their recipe ideas! I think we will try the Mexican freekeh chili next.

So…. do YOU want to try some freekeh for FREE(keh)? I’m having a giveaway so one lucky reader can win! Here’s what you have to do:

1. Like my fitness page on Facebook.
2. Like Freekeh Foods on Facebook.
3. Follow @bephoenixfit on Instagram.
4. Follow @freekehfoods on Instagram.
5. Follow @ask1980 on Twitter (that’s me!).
6. Follow @freekehfoods on Twitter.
7. Tweet about the giveaway using the hashtag #LoveFreekeh #Freekeh and mention me @ask1980 in your tweet.
8. Comment here that you’ve completed the six steps above, tell me what flavor you’d like to try (original, rosemary sage, or tamari), and you’re in!!

A winner will be chosen at random on August 22, 2015 so you have a little over two weeks to enter! So go ahead and get freekeh with it!!

**US Residents only, please.

freekeh foods flavors

Want to try Shakeology, but worried about the price? Have no fear…a Shakeology Trial is here!

I was not a shake person.

I wanted to eat my food, not drink it.

Why would I need some gross, gimmicky shake to give me nutrients when I could just eat clean?

When my coach, Kelly, told me that I needed to drink Shakeology and do a Beachbody workout to be able to join her challenge group in March 2013, I told her I didn’t do shakes. She basically told me I couldn’t be in her group if I didn’t at least try it for a month, and assured me it would give me the best results by combining the two. I was desperate, so I reluctantly agreed to do it. However…before I committed to buying a full bag of some Slim Fast looking junk, I asked her if I could taste it to see which flavor I liked. She agreed, and I bought a 5 packet trial from her to test out.

I made my first shake with water and ice. I hated it.

I made my second shake with water and ice. I drank most of it.

I got smart and asked for a tastier way to make my third shake — peanut butter and banana with chocolate — and almost had to fight my kids off to be able to drink it. By the way, I pretty much don’t recommend making your shake with only water and ice. I can recommend a million better recipes that taste better than that.

It's a good thing he's a cute thief.

It’s a good thing he’s a cute thief.

I was hooked. Shakeology not only helped with my cravings (ohhh the sweet tooth struggle is a REAL one), but it was a super easy way to get my nutrients in. And I don’t know about you, but I’m not a huge breakfast person. I just don’t have a big appetite in the morning. Being able to whip up a shake before I drive to work and then drink it during my commute — well that saves time, is a healthy meal (the healthiest one of the day actually), and is actually CHEAPER than what I would usually end up grabbing if I opted for fast food. And, ironically, is actually faster than fast food.

I can drink two shakes for what I paid for his breakfast at Chick-Fil-A. Crazy.

I can drink two shakes for what I paid for his breakfast at Chick-Fil-A. Crazy.

 

 

Not only that…but after drinking Shakeology, my A1C levels have been lowered, I have lost weight (in conjunction with exercise and mindful eating), and my B12 and vitamin D levels are finally in the healthy range!

Want to try Shakeology for yourself? There are two very easy options for you:

1. Order the Shakeology Sampler Kit from my website. You get 6 packets of Shakeology (one of each flavor) for $29.95 plus tax and shipping.

2. Order a trial kit from me, and have the ability to customize the number of packets as well as flavors! Fill out this form and I will get your packets sent to you – with free shipping!

Shakeology – clinically proven to help with weight loss, blood sugar, and cholesterol, is more than just a “weight loss” shake. It is seriously the KEY in the health transformation of myself and others.

Why just take my word for it? Here are some comments made by some of my clients, coaches, and friends:

Shakeology Testimonials

  • I had actually tried a couple of brands of shakes from the health food store and they were horribly gritty…Shakeology is totally NOT gritty. I was starving when i got home and my shakeology had been delivered so i figured i would try it.
  • I love the Combat workout! Also, shakeology is awesome! I’ve went from 158 to 142 in two months. I’m definitely seeing change in the way my body looks. Getting more defined and kicking myself for not taking before photos lol.
  • Thank you for the Christmas card. I want to let you know that I have lost 22 lbs so far since you gave the meal plan in November. I also have been doing the workout from the 21 day fix. It has been a hard 4 weeks and a lot of tears. I know now that in order to get where I want to be I got to push through the pain. When I started I weighed 295 and I thought I would never see anything smaller. Honey 273 looks good but can’t wait to see 173.
  • I found out I am in menopause. I truly think shakeology and beachbody has kept me sane and helped to ward off the weight that is trying desperately to latch on to me!!!
  • I used to be so sick after I ate anything. Like a six month pregnant food baby. I was embarrassed to go anywhere to eat with friends because I would bust out of my clothes within minutes of eating. I had all kinds of tests I’m my gall bladder and endoscopies trying to figure out what was wrong with me. Enter Shakeology and within one week the problems were gone. I haven’t blown up like that once in a year and a half! Never going back!
  • I feel more energized, less cravings, makes me feel good in the mornings because I’m actually having breakfast.
  • [My husband] doesn’t feel sluggish during the day like he had been. So I get up at 4 every morning to get his shake ready. Anything to help him through his long day.
  • I sleep better. My migraines haven’t made an appearance in a month. I crave healthy food. I don’t want to put whatever is easiest into my stomach just because its there. I have actually energy. Not the fake energy drink kind. And after I had an appendectomy in ’09, which resulted in me getting C. diff. I’ve had IBS type symptoms. Well since being on ShakeO they have disappeared.
  • After years of testing deficient for D, Bs and Iron, I’ve gotten my first awesome blood results. Now am I not deficient in any of the areas I was before, but I also had normal sugar levels for the first time in years.

So…. are you ready to give it a try? Email me with questions or for more info!

Shakeo vs fast food

Shakeology Chocolate Treat – 21 Day Fix Extreme Approved!!

Hello. I’m Amanda. And I’m addicted to chocolate.

Self portrait right there.

Self portrait right there.

Unfortunately, Autumn does not allow us to have chocolate on the 21 Day Fix Extreme plan. (Although dark chocolate is allowed as an occasional treat in the original 21 Day Fix.) We’re supposed to be all EXTREME to get EXTREME results, yadda yadda yadda. Lemme tell you: not eating chocolate for 3 weeks is pretty dang extreme for me. And sometimes can cause some EXTREME behavior and mood swings. Yep. Just ask my boyfriend. Poor guy.

But…There is a way to get around this little rule, without actually cheating. Oh yes. You can actually make a chocolate treat by using foods that are listed in the 21DFX nutrition guide. And it tastes GOOD.

Do I have your attention yet?

It’s Shakeology chocolate!  I won’t lie, you can add this to the list of the things I was skeptical of!  I really wasn’t sure I would like this, especially after seeing the ingredients that goes into it. But it’s actually good!

The recipe is simple:

  • 1 scoop of Chocolate Shakeology
  • 1 spoon of melted coconut oil (zap in the microwave for a few seconds)

Stir it up to mix, and then spread it on a sheet of wax paper and put into the freezer until solid.

That’s it.

Looks sinful, but is oh so healthy.

Looks sinful, but is oh so healthy.

I broke it into chunks and basically enjoyed a chocolate bar with zero guilt.

The coconut oil is a healthy fat (tsp) and the Shakeology serving is a protein (red). You can also add in some peanut butter, PB2 or other nuts to add variety. I think maybe some almond slivers or chopped unsalted peanuts may be good next time? I like crunchy textures, so that is right up my alley.

Try it and let me know what you think! Drop a comment below or send me an email. If you find another cool variation (as long as it’s Fix approved!) let me know and I’ll add it to this post for others to try. 🙂

If you want to try it and don’t have Shakeologyhit me up for the details on how to score your own!!!!

Trouble Losing Weight? How to Deal with the Dreaded Weight Loss Plateau

A weight loss plateau has to be one of the most frustrating, discouraging things in the world. Even worse than trying to recreate a beautiful Pinterest recipe or craft, which you know will ultimately end up on Pinterest Fail. Accept it.

This is typically my luck. Darn you, Pinterest, for making me feel like a failure!!

This is typically my luck. Darn you, Pinterest, for making me feel like a failure!!

While a stall or plateau can make you want to throw in the towel and say “WHY EVEN TRY ANYMOOOOREEE?!!!”…let’s try to keep a few things in mind:

  • Why did you start? Is it enough to keep you from quitting? Don’t be a quitter. Those guys are no fun.
  • What was your ultimate goal? Are you trying to reach a specific weight because someone held a gun to your head and told you to? Or do you want to be healthy?
  • Exercise and eating well should be a lifestyle change, not a short term fix so you fit in those jeans.
  • A successful journey rarely travels in a straight line. There are bound to be curves, detours, hills and valleys. Don’t sit down in the middle of the road just because the path you’re on isn’t a direct one with the most scenic route and Ryan Gosling cheering you on all the way.

Although…that would make it oh so satisfying.

Anything you say, Ryan. ::swoon::

Anything you say, Ryan. ::swoon::

Ok, back to reality. Ryan Gosling may not “Hey Girl” to you as you sweat away those calories, but you can look at some different reasons for why you may not be progressing to try to get things moving again:

  1. Look at what you’re eating. And I don’t mean watch the cupcake as it enters your mouth. Really – WHAT are you eating? Are the foods clean? Are you drinking more soda or juice or coffee than water? Are you snacking on food that your kids leave behind? (We all do it, trust me.) Did you have one, two, five, or ten cheats last week? If you aren’t consistently fueling your body with proper nutrition, you probably won’t reach your goals.
  2. In addition to WHAT you’re eating, how MUCH are you eating? We all know that eating too much will cause you to gain weight, but also eating too LITTLE will make you gain weight. Seriously! It seems counterintuitive, but sometimes increasing your calories will actually let your body know it isn’t starving and it will go back to burning fat again instead of holding onto it like a 2 year old with a death grip on his new toy.
  3. Your macros may be out of balance. By that, I mean that your body works best when it has a proper balance of carbs, proteins, and fats. There are 50 bajillion diets out there, and I honestly don’t recommend ANY of them except portion control. Again – that doesn’t mean limit what you eat to the point that you are starving, but it does mean you should eat the proper foods in proportion to each other. Pair complex carbs with protein. Don’t avoid healthy fats. Eat foods from EVERY group. If you need help with portion control and knowing how much of each type of food to eat, the 21 Day Fix or the Portion Control program is perfect to help with that.
  4. Drink more water. You should aim for half your body weight in ounces of water per day. If you weigh 140 pounds, drink 70 oz of water. If you’re 200 pounds, drink 100 oz. Get it? Simple math. When you’re dehydrated, your kidneys can’t function properly, so the body turns to the liver for help. Because the liver is working so hard, what you consume is stored rather than burned off. Also, if you don’t drink enough water, your poop isn’t going to exit quite as much as it should. Not only will you feel bad, but you will hold onto that weight. Not fun. Drink water and poop it out.
  5. You don’t have the right vitamins and minerals to make your body work properly. Did you know vitamin deficiencies will cause you to not lose weight? Yeah, the girl who had super low levels of B12 and D3 can tell you firsthand. At the very least, make sure you take a good multivitamin daily. If you can, ask your doctor to check your labs to make sure you aren’t deficient in one area or another. And of course I’m going to recommend Shakeology daily, because it’s what has helped me to raise my B12 levels to a healthy range so I was able to stop my weekly injections. (Did you know Shakeology was clinically proven to lower A1C levels and cholesterol too? True story.)
  6. Moving beyond nutrition…you may need to alter your workouts. If you’ve been doing the same types of exercise for a while, your body may have gotten used to it. Try something different and see how your body responds to a new challenge.
  7. Lift heavy. Many people think that cardio is what they need to burn fat and get skinny. While you rarely see many overweight Kenyan marathoners, cardio isn’t the most efficient way to lose weight and reshape your body. Strength training will actually skyrocket your metabolism and help you to burn fat even AFTER your workout is over. Want more bang for your buck? Lift weights with very little recovery time between sets, so that your heart rate stays elevated even while you strength train. And YES, women need to lift heavy weights. NO, women won’t get bulky without actually TRYING to get bulky. Get over that fear.
  8. Sleep. Relax. Take a day off. Do NOT work out every single day. Your body builds muscle and repairs when you sleep. Aim for at least one day per week with no workout.
  9. Be patient. Your thighs weren’t built in a day, and they aren’t going to look like Giselle’s in a day either. Sometimes your body stalls just as it is preparing to start dropping weight again. It takes time and consistency. Don’t quit, don’t give up, and don’t let your mind get in the way. Even the 21 Day Fix isn’t a 21 day FIX. It’s 21 days to build a habit so that you end up living a healthier lifestyle. No quick fixes here, people. Hold your horses, change is gonna happen.

One final note…I often have clients and challengers who are in my private support groups who worry that they’ve been exercising for a week or two or five and they haven’t lost any weight. I know it concerns them, but that in itself doesn’t immediately raise red flags for me.

Here’s why: Weight by itself does NOT tell your story. A better indicator of progress would be inches, pictures, how your clothes fit, how you feel, how much energy you have, and your medical records (cholesterol, blood sugar, etc). It’s possible to drop more than one dress size but actually GAIN weight because muscle is more dense than fat! It takes up less room, so your body is getting smaller and tighter, but your weight is increasing. The scale can be beneficial in some ways, but in some ways it can derail your progress by making you stress unnecessarily.

Also, if you are working hard and exercising to the point that your muscles are getting sore (DOMS), your body is most likely holding on to water while it repairs your muscles! Again – that can appear to be weight gain but it isn’t like you just packed on 5 pounds of fat overnight. Keep pushing forward and it will work itself out in the long run. I promise.

A great article I stumbled across recently is here, and is one that I recommend to everyone. If you want my help with meal planning, tweaking your exercise program, or figuring out what is going to work best for you – contact me! The contact tab up there is full of ways you can find me, or just email me at amandaedenfield1@gmail.com and I’ll get back to you!


Amanda

***Disclaimer – I am not a nutritionist/dietician/doctor, and I am not in any way trained to diagnose or treat medical problems. I am a personal trainer and coach who is only sharing knowledge and experiences that I have gained from research, my own fitness journey, and that of my clients/challengers. If you have serious difficulties with weight loss that isn’t receptive to proper nutrition or exercise, please seek the advice of a medical professional. You may have a hormonal imbalance or other health condition that is interfering with your metabolism and ability to reach a healthy weight.***

Family Friendly Meals for the 21 Day Fix

“How can I eat according to the 21 Day Fix meal plan without having to cook separate meals for myself and my family?” “What foods can I eat?” “I have no idea what to make for dinner!”

These are things that I hear often from my challengers who are trying to follow their plan with the 21 Day Fix, as well as from some friends who just want to try to eat healthier foods. But what about the husband and the kids? What do they eat? Easy…I’ll show you how I do it.

Honestly, you can continue eating most of the same foods you already eat, or at least cooking many of the same dinners that your family enjoys. As I have shown in my previous post on how to meal plan for the Fix, I always plan my dinners first. Those are the most complicated because that is the meal each day when our family all eats the same thing. I don’t enjoy eating a salad every night, and I am certainly not going to cook multiple meals for my family, so I just cook something that I know everyone is going to enjoy.

Some of our typical meals before I started following the 21 Day Fix were:

  • burgers and homemade fries
  • tacos, burritos, or fajitas
  • brinner (breakfast for dinner)
  • pizza
  • enchiladas
  • spaghetti
  • fish tacos
  • barbecue pork
  • buffalo chicken
  • grilled steak and potatoes
  • hot dogs or sausage and macaroni and cheese (that’s a bad one, haha!)
  • chili

And honestly, we still eat most of these meals now! The only thing I do differently is clean up some of my recipes. I use fresh ingredients and lean meats. I usually forego the bun or tortilla with burgers and tacos, but my family eats them if they want. I typically opt out of cheese and any sauces that contain sugar. I make my own spaghetti sauce and use whole wheat noodles. Even pizza can be a fun meal at home — just use pita bread or some other type of crust and everyone can make their own individual pizza! The only meal I have cut out is the hot dogs and macaroni and cheese. Oh and did we LOVE to eat that. On rare occasion, I’ll let the kids have Applegate hot dogs and Annie’s organic mac and cheese, but that’s usually a weekend treat. I use that time to either eat leftovers or make myself a salad.

We have also discovered some new meals we enjoy, and surprisingly my kids have adapted to eating “healthier” style foods! Baked chicken or fish, sweet potato fries, roasted broccoli, kale chips, sliced berries on whole wheat pancakes (and minimal real maple syrup needed, if at all!), even a Cobb salad is a family favorite.

red, yellow, green, and blue

red, yellow, green, and blue

What are your favorite family meals on the Fix? Or what are your favorite family meals, and you want to know how to incorporate them into your Fix plan? Drop a comment below or email me at amandaedenfield1@gmail.com and I’ll be happy to help you clean it up and work it into your plan! 😉


Amanda

Panko(ish) Parmesan Chicken Breasts….sort of…

I hope you have a sense of humor, because that’s what I had to have tonight as I was making dinner. Let me back up and set the stage…

It’s Friday night. After a long week of work and being sick, we are also expecting a big snow storm to roll in this weekend. I went to Sprouts after work and battled the crowds to get some fruit, coffee, veggies, and what few other things I had on my list that we needed. Truthfully, I wasn’t prepared. So I grabbed and picked here and there, rushed to the checkout, and went home. Luckily I had gotten the ingredients that Hunter needed to bake some banana oat chocolate chip cookies, so there was that! But I had no idea what to cook for dinner.

I can cook. Really, I can. But this super amazing boyfriend I have is a genius in the kitchen. He throws stuff together, whips up sauces, and cooks probably 90% of the time now. I won’t lie — I enjoy it. And if anyone wants to take over in my kitchen, I gladly step aside without complaint! However, with him being sick this week….I’ve been forced to feed myself and my kids haha. So tonight I had to figure something out.

I decided I would make panko crusted chicken breasts. I’ve done those before and they were decently tasty. Problem #1: I only had frozen chicken breasts. So I took out 4, put them in a pot of water and started thawing them on the stove. Ok, problem resolved. Then…problem #2: no panko crumbs. Seriously?? I thought we just had some of those! Well, no panko crumbs but we DID have Cheerios. So of course, I poured some into a bowl and started crushing them. I remembered that we had some shredded parmesan cheese in the fridge, and some almond slivers in the pantry. I thought I’d spice up the recipe a little with those added in. I couldn’t think of what spices I wanted to use, so I found this recipe from Ambitious Kitchen on Pinterest. Yay! Taking out some of the guesswork. I got started.

I poured in the olive oil into a gallon size baggie, added some mayo (the sour cream was old, yuck), threw in the seasonings…Hmm, the recipe calls for the chicken to marinate. Well, ain’t nobody got time for THAT. My chicken was about thawed, so I decided I’d go ahead with the plan. Dumped in the crumbled Cheerios, added in the shredded and grated parmesan cheese, and decided it looked a little dry. Since I didn’t have the lemon juice that was in the original recipe, I added in a little water. Close enough, right?

Crushed up cheerios...and generic ones at that.

Crushed up cheerios…and generic ones at that.

Baggie of yum

Baggie of yum

I took one piece of chicken out of the pot and put it in the bag. Started squishing it around, trying to coat it with the mix. And then it hit me: I wasn’t supposed to put the crumbs and cheese in there. OH CRAP. Welp, too late. I wasn’t about to start all over now! So on with the coating of the chicken, and again with the other three breasts. I ended up slapping the last of the crumb mixture onto the breasts after I put them in the pan. Sprayed the tops with a little olive oil cooking spray (don’t even know why, but that’s one of the few things from that recipe that I actually did), then put the pan in the oven to cook.

That’s about the time I realized that I had forgotten to add in the almond slivers. Whatever. I’m starting to lose hope at this point.

Sideways, but tasty!

Sideways, but tasty!

I let the chicken bake for about 20 minutes (it was already pretty much cooked through when I was thawing it on the stove) and then took it out to check it. It looked good! Tops were golden brown and the chicken was fully cooked. Time to taste it… SUCCESS!! It was actually pretty good and even the 5 year old approved! Now I supposed it’s time to give you MY version of this recipe. 😉

Kaiden likes it! Even with all the fails, it was a win.

Kaiden likes it! Even with all the fails, it was a win.

Panko(ish) Parmesan Chicken Breastsfor when you’re pressed for time and you just want to feed your family

Prep time: 10 min or less, depending on how fast you are
Cook time: 20 minutes (if your chicken is already cooked haha, longer if it’s raw)
Serves: 4 people

INGREDIENTS

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons plain greek yogurt, mayo, or sour cream
  • 1 Tbsp Italian seasoning (rosemary and thyme and all that stuff)
  • 1 Tbsp powdered garlic (you could do about 4 cloves of the fresh stuff, chopped)
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 4 boneless, skinless chicken breasts (about 1 pound)
  • 3/4 cup crushed Cheerios (or panko breadcrumbs if you haven’t run out!)
  • 1/3 cup shredded parmesan cheese (in the cheese section or deli)
  • 1/3 cup grated parmesan cheese
  • Olive oil cooking spray
INSTRUCTIONS
  1. Heat the oven 400 degrees F. Line a baking sheet or glass pan with foil and spray the foil with olive oil cooking spray and set aside.
  2. Put all ingredients in a large ziploc bag and add chicken breasts one at a time to coat.
  3. Place the chicken onto foil sheet. Press any remaining crumb mixture onto the breasts (it’s pretty yummy). Spray the top of the chicken lightly with a bit of olive oil cooking spray.
  4. Bake for about 20-30 minutes or until chicken is golden brown and juices run clear. Garnish with fresh chopped basil, herbs, or additional cheese if desired (or just cut it up on a plate and serve to your kids with a quick and easy veggie). Note: baking times will differ depending on the size of your chicken breasts.

If you try this crazy variation, please leave a comment below! I’d love to hear how it turns out for you.


Amanda

Creamy Coconut Soup

This is a super tasty dish I made a while back. I really wasn’t sure how I would feel about fish in my soup, but it turned out way better than I anticipated! It only takes about 30 minutes to make and fed my family of four.

creamy_coconut_fish_soup_1Ingredients

  • 2 tablespoons oil (I prefer coconut or olive)
  • 1/2 small onion, chopped
  • 1 tablespoon fresh ginger, chopped (or use the powdered stuff like I do!)
  • 1/2 teaspoon red pepper flakes (more or less, depending on your heat preference)
  • 2 teaspoons curry powder
  • 2 cups low sodium chicken or vegetable broth
  • 1 (14.5 oz) can light coconut milk, (sometimes labeled reduced fat)
  • 1 lime, juiced, plus wedges for garnish
  • 1 (6 oz) leftover baked or grilled tilapia fillet, broken into chunks
  • chopped green onion, for garnish

Preparation

Heat oil in a large saucepan over medium high heat. Add onions and ginger and sauté until tender, about 3-4 minutes. Add red pepper flakes and curry powder and cook until just fragrant. Add the broth and coconut milk. Bring to a boil, reduce to a simmer, then let cook for 10 minutes, allowing the flavors to blend. Stir in tilapia pieces and continue simmering on low for 5 minutes, until fish is heated through. Squeeze in lime juice and taste for seasoning. Add salt and pepper. Serve in soup bowl sprinkled with green onion.

This is fantastic in the winter, when you really just want something warm and filling! If you try it, let me know what you think!

How to Meal Plan for the 21 Day Fix

clean-eating-meal-plan-rfrd

((Edit: You can watch my YouTube video here if you would rather hear me talk through the steps of meal planning. Otherwise, keep reading below!!))

How do you meal plan? How am I supposed to figure out these containers? How can I follow this guide and still feed my family? I don’t want to make different meals for myself and my family!

Make sure you grab your book before you start planning!

Make sure you grab your book before you start planning!

I hear this often, and they are legit concerns! When you first get your nutrition guide and try to tackle meal planning, it’s almost enough to make you throw in the towel. And some people get so frustrated that they do just that. But don’t let meal planning be what stops you from sticking with this program! Here I will break it down and show you exactly how I do my meal plans each week.

Step 1:

I start with a chart. Yep, a chart. I need paper and pencil so I can sketch out what we will eat for the week. Some people use the computer and that’s cool, but I need it on paper. It works better for me that way.

Meal planning step 1

So my chart looks like this. I have the days of the week on one side and my meals on the other. Sometimes I have the days on top of the page, and sometimes I have them on the side. That’s pretty irrelevant – just make sure they’re on there somewhere haha. Moving on. I also have every meal and snack that I eat each day. You can add in an extra snack before or after dinner if that’s what you typically eat. This is just what works for me. At the bottom, I list the different containers and how many of each I am supposed to eat (I’m planning for level 2, the 1500-1799 calorie range). This allows me to put a tally mark as I enter the foods into my plan, so I can see how many of each I have planned and how many more I need to add in.

Step 2:

After I have my chart prepped, I start writing in the meals that are pretty stable. For me, Shakeology is breakfast Monday-Friday. I sometimes cook breakfast on the weekends, so it may get shifted to a snack on those days, but I rarely have time to cook breakfast during the week. So Shakeology goes in the chart first. Then I plan for my dinners. Taco Tuesday is pretty typical in our house, so some version of that goes on Tuesday. We also like to do burgers, brinner (breakfast for dinner if you aren’t a Scrubs fan haha), steak and veggies, fajitas…and so on. Those get placed in dinner slots throughout the week. If I have a new recipe I want to try, I figure out which night will work the best for me to cook it and I place it there. After I have my dinners planned…

Step 3:

…then I plan my lunches. Because I’m a teacher, I don’t really have the luxury of cooking something for lunch. Leftovers are my best friend! Pretty much 95% of the time, I take whatever meat we had for dinner and pair it with a salad for my lunch the next day. Yes, I will even cook extra for dinner to make sure I have enough to eat for lunch!

Dinners and lunches complete!

Dinners and lunches complete!

Step 4:

After I have my dinners and lunches planned, I go back and fill in the gaps. Snacks are generally the same thing every day. Fruit, almonds, deli meat, boiled eggs (oh wow, just realized I didn’t use those at all this week!), raw veggies and hummus…those are all pretty standard snacks for me. I tried to add in a little variety with this plan, but honestly I am a boring eater! I will eat some of the same things every day just to keep it simple. Then I don’t have to try to remember too many different things haha.

Fill in snacks and missing pieces!

Fill in snacks and missing pieces!

A zoomed in view

A zoomed in view

That’s pretty much it! You don’t have to be following the 21 Day Fix to meal plan this way. This method of meal planning can be adapted to any type of nutrition plan, and can also be used for the 21 Day Fix Extreme. I will definitely use this while I’m prepping my meals using the Countdown to Competition plan (eat #allthereds). For some 21 Day Fix approved recipes, check out my clean and healthy recipe board here.

If you need help with meal planning or want more ideas on meals and snacks, leave a comment or feel free to message me via email (amandaedenfield1@gmail.com) or on Facebook! Happy planning!

Amanda

If I planned your meals for 21 days…

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I don’t know about you but the HARDEST thing for me is meal planing. So I’m hoping to take that out of the equation. I’m starting a challenge group for 5 challengers only. I will…

Provide you with three weeks of personalized meal plans and grocery lists.
Tell you what foods to eat together and what time of day.
You will eat 5 small meals per day and each one is specific.
You will workout for 30 minutes or less each day.
You will increase your water intake.
You will drink one nutritional shake after each workout and I will tell you why.
You will follow this plan exactly for 21 days.
I have seen anywhere from 6-15 lbs lost.
You can repeat the plan as many times as necessary.

This plan is very detailed so I am only accepting the first 5 challengers at this time. I will consult with you on food allergies or items off limits and I will cater the plan to you. The only necessity is YOU MUST be ready to commit!! It is IMPOSSIBLE to not see results if you stick to the plan and are consistent with the workouts.

You must commit by May 5 and the group starts May 12! Comment or email me for more info. Taking the first 5 SERIOUS commitments only. You must be READY to CHANGE!!