Food

Sundays are for Big Breakfast

IDK about you but something about Sundays gets me wanting a yummy LARGE breakfast. The kind of stuff I wouldn't normally eat throughout the week because I just have time. I started scouring the internet and found these delicious Apple Cinnamon pancakes on the Team Beachbody blog. It's like apple pie for breakfast! And even though I actually don't like apple pie (because of the consistency)... I like apple pie LIKE things... if that makes sense.

Here it is reprinted for you. OMG SO GOOD!! Healthy and Gluten-free. No need for lots of syrup either. They are moist and when you top them with the apple slices, way sweeter as well. 

If you’ve ever wanted to try CORE DE FORCE, 21 Day Fix, PiYo, or 22 Minute Hard Corps, now’s your chance. Commit to get fit this year and take advantage of our Beachbody All-Access Annual Membership. For $199, you’ll get access to everything in the existing Beachbody On Demand library as well as instant access on DAY ONE to all future Beachbody workout programs we launch! You also get to try 30 days of Shakeology AND you will receive the portion control containers for your meal prep. Along with recipes and a cooking show! Membership automatically renews. Cancel anytime to avoid future charges. For more details, click on link below.

https://www.teambeachbody.com/en_US/checkout/-/bbcheckout/challengepack/annual-all-access-BOD?referringRepID=299557

Apple Cinnamon Protein Pancakes

Prep time: 10 mins

Cook time: 19 mins

Total time: 29 mins

Source: Beachbody

Serves: 3 servings, 2 pancakes each

Ingredients

  • Nonstick cooking spray
  • 1 medium apple, peeled, sliced
  • ¾ tsp. ground cinnamon, divided use
  • 4 large egg whites (½ cup)
  • ½ cup unsweetened applesauce
  • ¼ cup unsweetened almond milk
  • 1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)
  • ¼ cup old-fashioned rolled oats
  • 2 Tbsp. coconut flour
  • ½ tsp. baking powder
  • ½ tsp. ground ginger
  • 1 dash ground nutmeg

Instructions

  1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
  2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.
  3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.
  4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.
  5. Add applesauce mixture to oat mixture; mix until just blended.
  6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
  7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

 

 

Clean Eats On A Budget

I used to go to the supermarket TERRIFIED. Because: 

1. I didn't know what to get.

2. All the produce and healthy food seemed too expensive.

3. Being honest here... I really really wanted the food that was pretty much already prepared for me, you know... the sodium filled, MORE expensive stuff. 

It took me awhile but right now for my husband and I for a week, I spend less than $100 a week and we end up with 5 to 6 meals a week. All healthy and delicious. 
---------------

 

  1. Don't go for those already chopped up veggies or the already packaged stuff. BULK is where its at and its cheaper. TRUST.  Think beans (easy to cook and cheaper than buying cans), whole grains such as barley, millet, quinoa, and whole grain flours. Avoid anything boxed or canned. While this is pretty much a general rule of clean eating, many clean items still come in a can or box. Remember, you pay for the packaging!
  2. Don't purchase EVERYTHING organic if you don't have the money to splurge on it. Check out the dirty dozen and go for those. These are the foods that have most pesticides on them" 
    ~Peaches
    ~Apples
    ~Bell Pepper
    ~Celery
    ~Nectarines
    ~Strawberries
    ~Cherries
    ~Pears
    ~Grapes
    ~Spinach
    ~Lettuce
    ~Potatoes
  3. KNOW WHERE THE DEALS ARE. Unfortunately not all stores are the same and not all stores have the same deals. You may have to go to three local supermarkets to get what you need but its worth it if the deal is GOOD. 
  4. Clip those coupons. I am NO coupon expert. But this woman is:  http://www.couponmom.com/blog/ Yes. I know when to stay my lane. 
  5. Learn to meal prep and plan!!!  This I can help you with. https://www.pinterest.com/melissaherreria/meal-plans/

Here is a how-to video I made on meal planning: https://youtu.be/rLaRE7VwlzQ

Enjoy!

Vegans can benefit from the 21 day fix TOO!

I started working on these meal plans and now I am getting requests.

I am not fulfilling all of the requests for free, because that's crazy BUT this was an interesting one because I was challenged with the thought of creating a VEGAN friendly meal plan with the 21 day fix portion control meal plan. The awesome part is that Beachbody ALREADY thought about making a vegan friendly addition to their 21 day fix plan! 

Check it out here.

So the work was already 3/4 of the way done. All I had to do was put it together for your enjoyment.

A lot of people tell me its difficult to read these plans and figure out how to plan and prep.  I made a video about it for you as well>>

I used the CIZE meal guide as an example, but really you can use any of the Beachbody program guides as they are all set up so similarly.

Back to the meal plan: 

Vegans, Vegetarian, Gluten-free, Paleo ... basically EVERYONE can use the guidelines of the 21 day fix program and create a delicious, healthy and portion controlled plan for their weight loss, weight maintenance or even weight gain. 

According to the Beachbody nutrition team, vegans in the 1200-1499 calorie range need 5 greens, 3 reds, 4 yellows, 1 purple, 1 blue, 1 orange and 2tsp. per day. 

Greens are veggies, Reds are proteins, Yellows are carbs, Purple is fruit, Blue is healthy fat, Orange is seeds, and tsp. is oils.

Here is the plan:

21dayfixveganmealplan.jpg

Here's your grocery list: 

Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes

Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice

Proteins
2 packages firm tofu

Canned Foods
2 cans vegetarian refried beans
1 can white beans

Miscellaneous
1 container fresh tomato salsa

Pantry
ground cinnamon
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan salt
1 bag Tropical Strawberry Shakeology
reduced-sodium tamari soy sauce
balsamic vinegar

Hope you like it. I am going to challenge myself to work on a gluten-free and a paleo friendly plan in the near future. 

If you like what I offer, I highly suggest you make me your coach and join my challenge group!! 

Chocolate Caramel Delight Smoothie

I am literally stalking the post office. My chocolate Shakeology has shipped and I can't wait to return to it. This past month I went for Strawberry Shakeology to add some fruitiness to my morning snack, but lets face it there is nothing like CHOCOLATE in the morning. 

Plus, I found this amazing new recipe on the Team Beachbody blog and I just have to try it. WHERE IS MY SHAKE-OOOOOOOO!!!  

Image courtesy of Team Beachbody 

Image courtesy of Team Beachbody 

Like who doesn't want to have this as a meal?!!! I know I am all about it. 

Check out the recipe: 

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
1 scoop Chocolate Shakeology
1 tsp. pure caramel extract
2 Tbsp. shredded unsweetened coconut, toasted
1 cup ice

Preparation:
1. Place almond milk, Shakeology, extract, coconut, and ice in blender; cover. Blend until smooth.

Simple, yummy looking, and I know its going to be delicious. I will let you know when I get it!!! mmmmmm 

Simple Meal Prep Ideas

So people are always asking me for meal prep ideas. I actually have like 7 different grocery lists I have together that I just switch up every week to keep things interesting.

What I find that freaks people out is the idea of "eating the same thing everyday." But the funny thing is that most likely if you wrote down everything you ate in 3 days, its usually the same thing. It's just that you aren't planning it ahead and you are not thinking about it. So when I ask you to meal plan and meal prep, it freaks you out. SMH

I am planning to put together a really awesome freebie for you on exactly HOW I meal prep and plan for but for now, check out this article originally published on the Team Beachbody Blog.


Article by Amanda Meixler

This week, Social Media Manager Amanda Meixner was short on time when it came to her usual Sunday meal prep session. Rather than skip it altogether (what would she eat?), she modified her routine to make it much faster. Instead of planning all of her breakfasts, lunches, and dinners for the week, she prepared simple foods that could be mixed and matched to create a variety of meals. Genius.

For her buffet-style menu, Amanda made baked salmon filets and chicken breasts, soft-boiled eggs, steamed broccolini, sautéed mushrooms with broccoli, baked sweet potatoes, and an Asian vegetable stir-fry that came pre-chopped. She cooked a large batch of oatmeal, and stocked her fridge with salad fixings, pre-cooked lentils, apples, bananas, hummus, almonds, and balsamic vinaigrette.

This simplified menu made shopping faster, and it took Amanda less than two hours to cook everything for the week! Then, each day, she used her colored Portion Fix containers to build healthy, delicious meals. Scroll for her grocery list.

Image by Amanda Meixler, Team Beachbody

Image by Amanda Meixler, Team Beachbody

Below are two of the delicious meals Amanda made from her buffet. First is a lunch platter of chicken seasoned with lemon pepper and garlic powder, sautéed mushrooms and broccoli, broccolini, lentils, and hummus. This meal counts as 1 red, 1 yellow, 2 green, 1 blue, and 1 teaspoon (21 day fix containers). 

Image by Amanda Meixner, Team Beachbody

Image by Amanda Meixner, Team Beachbody

Amanda made this dinner of chicken, stir-fried Asian vegetables, and baked sweet potato in minutes from her meal prep buffet. It counts as 1 red, 1 green, 1 yellow, and 1 teaspoon. (21 day fix containers

Image by Amanda Meixner, Team Beachbody

Image by Amanda Meixner, Team Beachbody

Amanda’s Grocery List:

Proteins:
1 lb. salmon
1 lb. boneless, skinless chicken breasts
1 dozen eggs
Shakeology

Vegetables:
1 container broccolini
2 containers mushrooms
1 bag broccoli florets
4 bell peppers in different colors
1 package fresh Asian vegetable stir-fry mix
1 bag baby spinach
2 bags lettuce
1 box cherry tomatoes
1 carton pomegranate seeds
1 large cucumber
2 large sweet potatoes

Fruits:
4 apples
1 bunch small bananas (about 8)
3 cartons mixed berries
 

Dry Goods:
old-fashioned rolled oats
almonds
olive oil

Prepared Foods:
prepared hummus
2 packages cooked lentils
balsamic vinaigrette dressing


So as you can see in this article, the idea is to keep it simple YET fun and exciting. One of the things I teach in my 15-day challenge is portion control, plating your meals, and keeping it simple - protein, veggies, and healthy carbs in every meal. I also created a document with 28 different healthy and easy recipes you can fall in love with. There is no need to overcomplicate things.

What you need to do is start by writing it down. 

Take out a pen and paper. Write down what you want to eat throughout the week for your breakfast, lunch, dinner and snacks. Split it up into a grocery list. Look at what you already have in your pantry and refrigerator. Go shopping and prep. Remember, you can freeze cooked foods! 

Good luck. Sign up for my 15-day FREE Challenge. And respond to my emails if you have questions. 

Healthy And Delicious Apple Pie

Hello everyone! How are you? I hope you are well. Can you believe that I get married in ten days!!! How crazy? I still need little things here and there but I am not freaking out about it... YET! I wanted to share with you this "apple pie" recipe that is super delicious. I don't even like apple pie BUT I LOVE THIS.

Seriously, DROOL! It's so good!

So here is what you have to do to make this ridiculously simple recipe.

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Wash and dry your apple.
  3. Cut into 16 slices.
  4. Place slices on very lightly greased pan for non-sticking purposes.
  5. Sprinkle cinnamon all over. As much as you like.
  6. Take two teaspoons of almond butter or peanut butter and spread over the slices.
  7. Bake for ten minutes.

Enjoy!!! It's so sweet and delicious.