Monday, December 28, 2015

Meal Prep Monday - Week 5

Almost every weekend, Social Media Specialist (and fitness fanatic) and fellow Team Beachbody Coach Amanda preps her meals and shares her photos on her Instagram account. Her simple photos remind us meal prep doesn’t have to be hard.
This week she is following the portion plan for 21 Day Fix EXTREME. In order to maintain her weight, she falls in the 1,800-2,099 calorie bracket. Of course, it’s not necessary to prepare this much food at once, but Amanda does it to save herself time later in the week. 
If you do your meal planning on Sunday, save these for next week!

Amanda’s Meals for the Week:

Meal Plan Monday Week 5 21 Day Fix Extreme Meals Containers
Breakfast: Shakeology with raspberries, flax seeds (not shown) and 3 tsp. peanut butter (1 red, 1 purple, 1 orange, 3 tsp.)
Snack: Two egg muffins (EXTREME recipe), oatmeal (not shown), and blueberries (not shown) (1 red, 1 green, 1 purple, & 1 1/2 yellow)
Lunch: Turkey meatballs (EXTREME recipe), sweet potato, and broccoli (1 red, 2 1/2 yellow, & 1 green)
Post-Workout: Trout with 1 tsp olive oil, green beans, and a small apple (1 red, 1 green, 1 purple & 1 tsp.)
Dinner: Baked chicken with 1 tsp olive oil, bell pepper, cucumber salad, and 1/4 an avocado (not shown) (1 red, 2 greens, 1 blue, & 1 tsp.)
Grocery List: 
• 1 bag of spinach
• 3-4 red bell peppers
• 3 yellow bell peppers
• 2 bags of broccoli
• 5 sweet potatoes
• 2 avocados
• 3 cucumbers
• 5 cups string beans
• 2 green onions
• 5 apples
• Blueberries
• Raspberries
• A dozen and a half eggs
• 1.5 pounds trout
• 1.25 pounds turkey
• 1.5 pounds chicken
• 5 packets Shakeology
• 10 packets oatmeal
• Dry mustard
• Paprika
• Garlic
• Parsley
• Tomato sauce
• Flax seeds
• Olive oil
• Peanut butter
Curious about the containers she uses? You can find them here.
If you have any questions about meal prep – or 21 Day Fix EXTREME –shoot me an email at info@fitfluentialmom.com!

Monday, December 21, 2015

Meal Prep Monday Week 4

Did you plan your meals on Sunday? If not, it's not too late!  Follow this coach's lead and get to it.  The entire grocery list is below so the planning is done for you. Now it's time for you to do the prep! If you're in my 21 Day Fix Boot Camp for this month, you'll be doing this sometime this week so read up!
No shakeology? Here's the link to give the sampler a shot!   
Meal 1 (not shown): Shakeology with almond milk and PB2.
Meal 2: Two hard-boiled eggs.
Meal 3 (Mon/Wed/Fri): 4 oz grilled chicken seasoned with Garlic Lovers FlavorGod, ½ cup sweet potato, and 1 cup broccoli.
Meal 3 (Tues/Thurs): 4 oz tempeh sautéed in liquid aminos, ½ cup edamame, and sautéed asparagus, onion, baby carrots, bell peppers, snow peas, water chestnuts, and mushrooms.
Meal 4: 4 oz ground turkey seasoned with Everything Spicy Flavorgod, sautéed bell peppers and onion, and a Fuji apple.
Meal 5 (not shown): Salmon, turkey burgers, chicken sausage, or chicken with veggies.
Grocery List:
• 5 packets Shakeology or 5 servings from a bulk bag of Shakeology if you have it.
• 1 carton unsweetened almond milk
• 1 jar of PB2
• 12 oz sweet potatoes
• 1 cup edamame
• 1 red onion
• 4 red bell peppers
• 2 yellow bell peppers
• 1 bag pre-cut white mushrooms
• 24 asparagus spears
• 2 zucchinis
• 1 cup baby carrots
• ½ cup snow peas
• ¼ cup water chestnuts
• 3 cups broccoli
• 1 bag of broccoli
• 1 bag white mushrooms
• 1 small bag spinach
• 5 apples
• 2 lbs. chicken
• 20 oz ground turkey
• 4 oz salmon
• 4 oz chicken sausage
• 1–2 turkey burger patties
• 1 packet of tempeh
• one dozen eggs
• quinoa pesto
• liquid aminos
• FlavorGod seasoning combo pack
• Olive oil
Curious about the containers she uses? You can find them here.

Via the Team Beachbody Blog

Sunday, December 13, 2015

Crock Pot Provencal Chicken & Beans


            I love chicken, love veggies and beans too! And when I can combine all of these things and make a yummy, healthy meal with them in the crock pot, I'm a happy girl! Enjoy this one and let me know how it turns out! 

          Ingredients
        4 oz boneless, skinless chicken breast

        1 yellow bell pepper, diced
        1 red bell pepper, diced
        1 (16 oz) can cannellini beans, drained and rinsed
        1 (14.5 oz ) can petite diced tomatoes with basil and oregano or any style of canned tomatoes
        1 dash salt
        1 dash black pepper
        2 t dried basil
        1 t dried thyme

      Directions

      Place all ingredients into a slow cooker, stir and cover with lid; cook on low heat for 7 hours. If you are running late, the mixture will hold for 8 hours, so don't rush.  Makes 6 one cup servings. Pair this with a green salad and you'll have a fast and tasty lunch or a movie or game night snack. Use baked chips to cut calories!   
      21 Day Fix Breakdown = 1 red (chicken). 1/2 yellow (beans) 1 green (veggies)

    Monday, December 7, 2015

    Meal Prep Monday Week 3

    Here's week 3 of the Meal Prep Monday!  She's made some changes but not many and I do the same. I tend to eat the same things throughout the week and use the weekdays to stay in my routine!  

    Meal Prep Monday Week 2

    Meal 1 (not shown): Oatmeal with scoop of protein powder or Shakeology.
    Meal 2: Two egg “muffins” (She mixes 1 whole egg with 3 egg whites, mushrooms and bell peppers, them bakes them at 350 degrees for about 20 minutes).
    Meal 3 (Mon/Wed/Fri): 4 oz. grilled chicken, 1/2 cup sweet potato, and 1 cup broccoli.
    Meal 3 (Tues/Thurs): 1 veggie burger, 1/2 cup cucumber, bell pepper salad, and green beans.
    Meal 4: 4 oz. grilled cod, 1 cup steamed cauliflower, broccoli, carrots, and an organic apple.
    Meal 5 (not shown): Salmon, turkey burgers, chicken sausage, or chicken with veggies.
    Grocery List:
    • 1 bag Chocolate Shakeology
    • Unsweetened almond milk
    • Oatmeal
    • Chocolate whey protein
    • 12 ounces sweet potatoes
    • 32 ounces broccoli
    • 1 yellow bell pepper
    • 8 ounces cauliflower
    • 2 red bell peppers
    • 1 small cucumber
    • 24 ounces green beans
    • 2 bags pre-cut white mushrooms
    • 1 onion
    • 1 small bag of spinach
    • 2 yellow squash
    • 2 zucchini
    • 16 oz. asparagus
    • 5 cups broccoli, cauliflower, carrot mix
    • 5 organic apples
    • Half dozen eggs
    • 2 cartons egg whites
    • 24 oz. chicken
    • 4 ounces salmon
    • 20 oz. cod (20 ounces)
    • 4 ounces chicken sausage
    • 2 veggie burger patties
    • 1-2 turkey burger patties
    • Pesto sauce
    • Flavor God seasoning
    • Olive oil