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Sunday, 19 February 2017

February 20th 21 Day Fix Meal Plan for 1200-1499 Calorie Range



We are getting into a good routine now where our meal planning just seems to be the norm on Sunday morning and doesn't take nearly as much thought or effort.  This morning I made a Raspberry Almond Baked Oatmeal for our week day breakfasts and a batch of banana chocolate chips for the boys breakfasts during the week too. 

Later in the day, after grocery shopping, I prepped the chicken to shred for the week and cut up the rest for other dinners we have planned during the week to make it easy. 

Meal planning literally makes it so that we are able to get it ALL done in the week.  With Taekwondo, kickboxing, working out, packing lunches, reading homework, and running a business in the evenings it gets pretty rushed around here, so it really helps to know exactly what we are cooking and just get to it. 

I've decided to take a step back from my kickboxing classes to take the pressure off myself from going 2-3 times a week to going 1-2 times.  While I love it and have fun when I go, my team is growing and I need more time in the evenings to be able to support them too and that's the priority at this time. 

We have some pretty big and exciting goals for my team this and I've gotta learn that it's ok to say no to some things at certain times in life.  I take so much joy in helping other moms like me change their lives both physically and financially and that part of my job is SO rewarding. 

I don't know about you but I tend to say YES to everyone and everything even when I know I just don't have the time.  When we started kickboxing and TKD I said I probably wont have the time but my need to keep up and get my belts has kept me going consistently and I do enjoy the classes.  BUT I always do my home workouts on top of those classes each week so cutting out that extra little bit of time in the week will free up some time for me in the evenings just like cutting back on TV time or scrolling facebook made a huge difference for me when I first started my business.  I always thought I was so busy but then I realized how much time I spend watching TV in the evenings after the kids were in bed.  It's funny how habits are what we do on auto pilot but when we live with more intention each day we can become our best selves. 

Well anyways here is our meal plan for this week for you in case you are in need of some inspiration or motivation to eat a little cleaner this week!  I hope you have a stress free and productive week ahead!

21 Day Fix Meal Plan for 1200- 1499 Calorie Range




Monday
Breakfast: Raspberry Almond Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Café Latte Shakeology (1 Red)
Lunch: Greek salad with Greek chicken (2 Green 1 red)
Snack: 1/2 Banana (1 Purple)
Dinner: Chicken Parmesan Pocket (1 yellow, 1 red, 1 blue and 1/2 green)
Snack: Apple and Peanut Butter (1 Purple 2 Spoons)


Tuesday
Breakfast:  Raspberry Almond Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Tropical Strawberry Shakeology with 1/2 Banana (1 Red, 1 Purple)
Lunch: Chicken Parmesan Pocket (1 yellow, 1 red, 1 blue and 1/2 green)
Snack: Veggies and homemade ranch dip (1 Green ¼ red)
Dinner: Cheddar Broccoli Stuffed Chicken (1 Red, 1 Green, 1 Blue)
Snack: Apple slices and peanut butter (1 Purple 2 tsp)



Wednesday
Breakfast:  Raspberry Almond Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Tropical Strawberry Shakeology with 1/2 Banana (1 Red, 1 Purple)
Lunch: Greek salad with Greek chicken (2 Green 1 red)
Snack: Sliced peppers (1 Green)
Dinner: Chicken Fried Rice  (1 Red, 1 green, 1 yellow)Snack: Apple Slices and Peanut Butter (1 Purple 2 tsp)

https://coachcrystalp.blogspot.ca/2014/03/homemade-real-food-chicken-fried-rice.html?spref=pi


Thursday
Breakfast:  Raspberry Almond Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Chocolate Shakeology with 1/2 Banana (1 Red, 1 Purple)
Lunch: Chicken Fried Rice (left overs) (1 Red, 1 green, 1 yellow)
Snack: Sliced cucumber and cherry tomatoes (1 Green)
Dinner: Taco Salad (2 Green, 1 Red, 1 Blue)
Snack:  Apple Slices and Peanut Butter (1 Purple 2 tsp)

Friday
Breakfast: Over night oats (1 Yellow)
Snack: Café Latte Shakeology (1 Red)
Lunch: Taco Salad (1 Red, 2 Green)
Snack: Banana (2 Purple)
Dinner: Homemade Pizza (1 Yellow, 1 Blue, 1 Green, 1 Red)
Snack: Cookie Dough Greek Yogurt (1 Red, 2 tsp)

Sunday Prep

Prepare Shredded Chicken

Raspberry Almond Baked Oatmeal


This weekend I modified by Blueberry Baked Oatmeal recipe slightly to use the berries we had in the freezer since our blueberry stock has run out *sad face*.  So I decided to use raspberries instead.  I swapped out for raspberries a few weeks ago except Gord found the oats a bit too tart with raspberries so this time I added a touch more maple syrup and it's absolute perfection! 

I personally love the raspberry almond combo so I'm looking forward to our breakfasts this week.

With that done it's time to move onto meal planning for the week!  Be sure to check out this weeks meal plan and all the others here!

By the way I've got a new way for fans of the blog to get notifications of new blog posts!!! You can subscribe to my mailing list  and receive an email after I've posted a new Recipe!! How awesome is that!  

Click the link below and fill out your email address to receive an email when new recipes are posted!

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Raspberry Almond Baked Oatmeal


Serves 9

INGREDIENTS:
2 cups old fashioned oats
2 TBSP Chia Seeds
1/2 teaspoon sea salt
1 teaspoon baking powder 
¼ cup slivered almonds (plus more for topping)
½ cup plain greek yogurt
1 1/4 cups Milk of your choice
1 large egg 
1/2 cup maple syrup
2 TBSP melted coconut oil or apple sauce
1 teaspoon almond extract
1 1/4 cups raspberries (fresh or frozen)

DIRECTIONS:
1. Preheat the oven to 350 degrees F. Grease an 8 x 8 square baking dish and set aside.
2. In a large bowl, mix together the oats, baking powder, salt, almonds and chia seeds. Set aside.
3. In another small bowl, whisk together the greek yogurt, milk, egg, maple syrup, applesauce or coconut oil, and almond extract.
4. Pour the liquid mixture over the oat mixture and stir to combine. Let it sit for 5 minutes. Add the raspberries and stir again. Pour mixture into prepared pan.   Top with sliced almonds and blueberries.
5. Bake for 45 minutes or until the top is golden and oatmeal is set. Let cool for 5 minutes and serve warm.

Note: You can divvy up the leftovers and reheat for breakfast all week long.  

Monday, 6 February 2017

Greek Chicken and Greek Salad Meal Prep



Lately I'm all about the meal prep.  Life is too busy to be thinking of and making lunch every night before work, so I've been trying to prep lunch and breakfast in advance so I can just grab and go. 
I prepared 5 mason jars for a weeks worth of lunches filled with greek salad over the weekend, threw together some greek salad dressing to top them with and half my lunches for the week were done in less than 5 minutes!  Not to shabby!  
Then I found a tasty looking Greek Lemon Chicken Recipe over on the Cooking Classy blog that I decided to try to add some protein to my lunches to go with all my veggies.  
Lunches complete.  
All my meals appear to be in Mason jars for the week, what with my blueberry baked oatmeal portioned out and stored in mason jars and now the salad too!  BUT I think I will have to use a different container for the chicken as my fridge can only take so many jars.  



Grilled Greek Lemon Chicken

Yield: 4 servings
Ingredients
  • 4 small or 2 large boneless skinless chicken breast halves
  • 1/3 cup olive oil, plus more for brushing grill
  • 1 Tbsp lemon zest
  • 1/3 cup fresh lemon juice
  • 4 cloves garlic, minced (1 1/2 Tbsp)
  • 2 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary, crushed
  • Salt and freshly ground black pepper
  • Chopped fresh parsley, for serving
Directions
  • Using the flat side of a meat mallet, pound thicker parts of chicken to even thickness. In a small mixing bowl whisk together olive oil, lemon zest, lemon juice, garlic, oregano, basil, thyme, rosemary and season with salt and pepper (about 1 tsp salt 1/2 tsp pepper).
  • Place chicken in a gallon size resealable bag, pour in olive oil mixture. Seal bag while pressing air out. Rub marinade over chicken. Transfer to refrigerator and allow to marinate 2 - 5 hours (rotate bag and move chicken around halfway through if possible). Preheat grill over medium-high heat (to about 425 - 450). Or preheat oven to 350.  
  • Brush grill grates lightly with olive oil. Place chicken on grill, close lid, and grill about 4 minutes per side, or until chicken registers 160 - 165 degrees in center of chicken on an instant read thermometer. Let chicken rest 5 minutes, garnish with fresh parsley then serve immediately. 
  • I baked my chicken as it was an easier clean up and it's snowing here so I wasn't using the BBQ.  I baked the chicken breasts for about 30 minutes at 350 degrees.  
  • Original Recipe source: Cooking Classy

Greek Salad Jars

Ingredients


1 red pepper
1 yellow pepper
1 orange pepper
4 mini cucumbers
1 cup cherry tomatoes
1/2 purple onion chopped

Directions


Chop all veggies into bite sized pieces. Toss together in a medium sized bowl and portion into 5-6 Mason Jars.  
When ready to eat, pour 1-2 Tbsp Greek Salad Dressing Recipe over top and shake to coat.  


Greek Salad Dressing Recipe

Yields: ½ cup

Ingredients

¼ cup extra-virgin olive oil
2 Tbsp. red wine vinegar
1 lemon, juiced
2 cloves garlic, smashed with side of your knife then peeled*
1 tsp. dried oregano leaves
3 pinches of salt

10-15 grinds black pepper

Directions 

Add all ingredients to a mason jar or any type of container with a top. Cover and shake vigorously until combined. Adjust salt and pepper as needed.
Cover and store in the refrigerator up to 1 week. Stir before serving.

Recipe Source: Little Broken

Sunday, 5 February 2017

21 Day Fix Easy Chicken Parmesan Pockets



I made these super easy Chicken Parmesan Pockets last week and they were a hit. I love how easy they were to put together for an easy week night dinner or prepped ahead for lunches at work!  

This recipe calls for Marinara sauce and I personally make my own (recipe below) but if you are purchasing some just get one that has nothing but tomatoes and no added sugar or salt in it!  

This recipe also uses Italian Seasoning as well so if you don't have a spice jar of pre-made Italian seasoning then you can make your own with just a few spices you might already have on hand.  


For picky kids you can always use plain chicken and cheese for their pockets which is exactly what we did for Fraser.  Both kids quite enjoyed having "Pizza Pockets" for dinner and I made a few extra for our lunches the next day as well!  They are easy to warm up in the toaster oven or mirco for a hearty and hot lunch.  

I can think of so many yummy things you would pop into these pockets to change things up! What would you put in them?

The Method to make these is incredibly easy, just mix the sauce, spices, basil and chicken together.


Once mixed you will sprinkle cheese onto the center of the wrap and then top it with a thick layer of the chicken mixture.  I used my 21 day fix blue container to measure the cheese and my red container to measure the chicken mixture so I had the container counts done.  


Then just fold in the ends of it and fold over the long sides to make it into a nice pocket.  I wasn't sure if it would all hold together but the cheese on the inside must have done a good job because these little pockets held together perfectly!


I used my Cast Iron griddle to cook 5 at the same time which was a great way to get them all cooked at one time.  I made one with just cheese and plain chicken for Fraser which was gobbled up and I was happy that Asher liked the one with tomato and basil too! 

These pockets are back on the menu again this week (stay tuned for that meal plan) and I'm seriously looking forward to them.  I prepped the shredded chicken this morning by cooking the chicken and shredding it in the stand mixer (which is the best thing ever).  Check out the video below I made a few weeks back.  


Now you can either do the chicken breasts in the crock pot with some sort of sauce or you can boil or poach the chicken to make it tender enough to shred easily.  This is an ideal quick method for cooking chicken breasts.  You can either boil them in water or chicken stock, whichever you prefer. 

All you have to do is place the chicken in a saucepan large enough to hold the chicken pieces comfortably. Add enough cooking liquid to cover the chicken. If desired, add any other ingredients for flavoring the liquid and chicken. Bring to boiling on medium-high heat; reduce the heat. Cover the pan and simmer until the chicken is no longer pink. Skinless, boneless chicken breast halves take about 15 to 20 minutes to cook. 


21 Day Fix Easy Chicken Parmesan Pockets

Yield: Four wraps
Container Counts:  
(1 yellow, 1 red, 1 blue and 1/2 green)

Ingredients



3 cups roughly shredded, cooked boneless, skinless chicken breasts
1 ½ teaspoons Italian seasoning (Make you own using Parsley, garlic powder, onion powder, oregano, thyme, black pepper, rosemary, basil and red pepper flakes)
½ teaspoon sea salt
⅛ teaspoon black pepper
1 cup your favorite marinara sauce (I use the Grandmas tomato sauce recipe below)
¼ cup finely chopped fresh basil
4 Whole wheat tortilla wraps
1 cup shredded, white cheddar cheese
Additional marinara sauce, warmed for dipping, if desired



Directions



Place shredded chicken in a medium bowl. Add Italian seasoning, sea salt, and black pepper, and stir well to combine.


Add marinara sauce and basil to chicken mixture, and stir to combine again.


Lay 1 Tortilla wrap on work surface, and sprinkle ¼ cup (1 blue container) of cheese down the center, leaving a large border all around the cheese. Spread ¼ of the chicken mixture (1 red container) on top of the cheese.


Fold short ends of wrap inward toward middle, and then fold long sides of wrap inward toward middle, making a closed wrap.


Repeat with the remaining 3 wraps, dividing the remaining cheese and the remaining chicken mixture evenly among them.


Preheat a dry nonstick skillet over medium heat. Once preheated, add the wraps and cook on the first side until golden brown, about 1 ½ - 2 minutes. Flip wraps and cook on second side until golden, about another 1½ minutes.


Serve with additional tomato sauce for dipping.



Grandma's Tomato Sauce Recipe

I made a bunch of big batches of this tomato sauce this summer and canned it to preserve and use over the winter.  So I just opened up a Jar to use for my Parm Pockets.  Here is the Recipe. 
21 Day Fix Servings:  12 (1/2 cup each)     
Container Count:   3 greens  1/2 tsp
Prep Time: 40 min
Cooking Time: 1 hr  15 min

Ingredients

2 Tbsp olive oil
1 med onion, chopped
4 cloves of garlic, finely chopped
1 (6 oz can) tomato paste, no salt added
1/4 cup red wine
2 cans (28 oz each) whole peeled tomatoes [like San Marzano or Cento} crushed or pureed in a blender
2 Tbsp agave nectar or Honey
1 tsp sea salt
1/4  tsp ground black pepper
1 (3 oz) Parmesan (or parmigiano) cheese rind
3 Tbsp finely chopped fresh basil
 

Directions


1.  Heat oil in large saucepan over me-high heat
2.  Add onion; cook, stirring frequently, for 5-6 min or until onion is translucent
3.  Add garlic and tomato paste; cook, stirring constantly for 2-3 min.  Do not let tomato paste burn. 
4.  Add wine;  stirring constantly for 2-3 min. 
5.  Add tomatoes, agave, salt, and pepper.  Bring to boil,  stirring frequently.  Reduce heat to low; gently boil, stirring occasionally, for 3 min.
6.  Add cheese rind; cook, stirring occasionally, for 1 hour.
7.  add basil, mix well. 

*The parmigiano rind is not totally necessary, but it is a great way to add depth to the sauce without much by way of extra calories.   

Sunday, 29 January 2017

January 29th 21 Day Fix Meal Plan for 1200-1499 Calorie Range


https://coachcrystalp.blogspot.ca/2017/01/january-29th-21-day-fix-meal-plan-for.html

This week instead of making a soup or chili for the lunches at work, I've decided to try a Salad's All week idea that I found on Pinterest.  Basically you just prep all the salad greens and veggies ahead and then keep all the proteins and toppings separate until you are ready to eat.  I am planning to make this for 3 lunches this week.  I have included the original blog link and the ingredients lists below my meal plan for you to reference. 

I'm also trying a few other new recipes including the Chicken Parmesan Pockets and Humming Bird Over night oats!  Can't wait to try both of these! 

Today I'll make Apple Peanut Butter Baked Oatmeal for our breakfasts, prep Shredded Chicken for the Chicken Parmesan wraps and Salads, and I will also make the chicken Parmesan wraps ahead so we can make them easily!

Unfortunately I really have a late start to my Sunday as we have a sick 3 year old.... he has a cough that started as just a night time and in the morning cough but the runny nose started up last night and his cough is much more persistent today.  So it's been a morning of wiping his nose, administering puffers, and cuddling.  But at least the meal plan is done right!!

21 Day Fix Meal Plan for 1200- 1499 Calorie Range



Sunday
Breakfast: French Toast topped with Greek Yogurt & Strawberry Sauce (1 Slice) (1 Yellow ½ purple 1 Red)
Snack: Café Latte Shakeology
Lunch: Portobello tuna melts
Snack: Veggies and homemade ranch dip
Dinner: Roasted Chicken with Potatoes and veggies



Monday
Breakfast: Apple Peanut Butter Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Café Latte Shakeology (1 Red)
Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)
Snack: Veggies and homemade ranch dip (1 Green ¼ red)
Dinner: Chicken Parmesan Pocket (1 yellow, 1 red, 1 blue and 1/2 green)
Snack: Apple and Peanut Butter (1 Purple 2 Spoons)

Tuesday
Breakfast: Apple Peanut Butter Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Café Latte Shakeology (1 Red)
Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)
Snack: Veggies and homemade ranch dip (1 Green ¼ red)
Dinner: Brown Rice Lasagna Skillet (1 Yellow, 1 Red, 1 blue, 1/4 green, 1/2 purple, 1 spoon)
Snack: Apple slices and peanut butter (1 Purple 2 tsp)



https://coachcrystalp.blogspot.ca/2016/08/mexican-taco-lettuce-wraps.html

Wednesday
Breakfast: Apple Peanut Butter Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)
Snack: Café Latte Shakeology (1 Red)
Lunch: Chicken Parmesan Wrap (1 yellow, 1 red, 1 blue and 1/2 green)
Snack: Sliced peppers (1 Green)
Dinner: Mexican Taco Lettuce Wraps (2 Green, 1 Red, 1/2 Purple, 1 Tsp)
Snack: Apple Slices and Peanut Butter (1 Purple 2 tsp)

Thursday
Breakfast: Apple Peanut Butter Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)
Snack: Chocolate Shakeology (1 Red)
Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)
Snack: Sliced cucumber and cherry tomatoes (1 Green)
Dinner: Chicken Burrito Bowl (1 Red, 1 Yellow, 1 Blue, 1 Green)
Snack:  Apple Slices and Peanut Butter (1 Purple 2 tsp)



https://coachcrystalp.blogspot.ca/2017/01/january-29th-21-day-fix-meal-plan-for.html


Friday
Breakfast: Humming Bird Over night oats (1 Yellow, 1 Purple, 1/2 Blue)
Snack: Café Latte Shakeology (1 Red)
Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)
Snack: Raspberries and greek yogurt (1 Purple
Dinner: Tacos (1 Red, 1 Yellow, 1/2 Blue, 1 Green)
Snack: Cookie Dough Greek Yogurt (1 Red, 2 tsp)

Sunday Prep

Prepare Shredded Chicken
Make Peanut Butter Apple Baked Oatmeal
Prep Salad All Week Boxes
Prep Chicken Parmesan Wraps

Recipes

https://coachcrystalp.blogspot.ca/2017/01/january-29th-21-day-fix-meal-plan-for.html


French Toast with Strawberry Topping

SERVES: 4 (2 slices each) Prep Time: 15 min. Cooking Time: 41 min. 
CONTAINER EQUIVALENTS (per serving): ½ Purple 2½ Yellow  ½ Red  ½ Spoons

½ cup unsweetened almond milk 
4 large eggs 
2 Tbsp. pure maple syrup 
½ tsp. ground cinnamon 
½ tsp. sea salt (or Himalayan salt) 
8 slices low-sodium sprouted whole-grain bread (like Ezekiel) 
1 cup Strawberry Topping 

1. Combine almond milk, eggs, maple syrup, cinnamon, and salt in a medium bowl; whisk until smooth. Transfer almond milk mixture to a shallow pan. 
2. Dip each slice of bread into almond milk mixture, soaking for 10 seconds on each side. Place on wire rack to absorb and drain excess egg mixture. 
3. Heat cast iron (or nonstick) skillet over medium heat. 
4. Lightly coat skillet with spray; cook two slices of bread for 2 to 3 minutes on each side, or until golden brown. 
5. Repeat, lightly coating skillet with spray and adding 2 slices of bread for each batch. 
6. Top each slice of French toast with 2 Tbsp. Strawberry Topping and enjoy! 

Strawberry Topping
1/4 cup = 1/2 purple 

2 cups sliced strawberries, divided use 
¼ cup water 
2 Tbsp. raw honey 
1 pinch sea salt (or Himalayan salt) 
2 tsp. finely grated lemon peel (lemon zest) (approx. 2 medium lemons) 
1½ tsp. cornstarch (preferably GMO-free) + 1½ tsp. water (combine to make a slurry) 

1. Combine 1 cup strawberries, water, honey, and salt in small saucepan. Bring to a boil over medium-high heat. Boil vigorously for 3 to 5 minutes. Remove from heat. Strain strawberries; reserve liquid and discard strawberries. 
2. Place liquid and lemon peel in same saucepan. Bring to a boil over medium heat, stirring occasionally. 
3. Add cornstarch slurry. Whisk until well blended; cook, stirring occasionally, for 2 minutes. Remove from heat. 
4. Add remaining 1 cup strawberries; mix well. Allow to cool for 5 minutes before serving. 

https://coachcrystalp.blogspot.ca/2017/01/january-29th-21-day-fix-meal-plan-for.html


Salad All Week 

I found this great blog post by Bare Feet In the Kitchen that included a list of all the ideas to add to your salads for the week to spice it up and keep it exciting.  I thought I'd try it out this week.  Here is the original post if you want to check it out. 

Ingredients

VEGETABLE OPTIONS: (any combination of the below ingredients will keep nicely for several days in the refrigerator)
chopped greens: typically a mix of romaine, spring mix, spinach, arugula, or butter lettuce (rarely all of them, just whichever ones I have on hand at the time)
tomatoes: sliced or chopped
cucumber: sliced or chopped
corn: canned, frozen, or fresh
bell peppers: sliced thin or chopped small
red onions: sliced thin
green onions: sliced thin

PROTEIN OPTIONS:
ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
taco meat with black beans and corn
pulled pork or carnitas: shredded and chopped bite-size
cooked or roasted chicken: shredded or diced
ham: diced
hard boiled eggs: chopped
canned tuna fish: drained well
cooked shrimp or fish
beans: black, kidney, or pinto beans

TOPPING OPTIONS:
cheese: shredded, diced, or crumbled
avocado: sliced or diced
fruits: diced apples or pears, orange slices, fresh berries
Seeds:  Pumpkin, chia,
Nuts: Almonds, walnuts, cashews
fresh lime
salt and pepper
salad dressing of your choice

Instructions
Prep the vegetables and place in serving size containers to store prepped salads. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.
WHEN READY TO EAT:
Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favourite salad dressing. Enjoy!
Notes
Try topping your salads with these combinations:
Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper
Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing
Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing
Tuna fish, strawberries, avocado, lime, salt, and pepper
Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing
Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

https://coachcrystalp.blogspot.ca/2017/01/january-29th-21-day-fix-meal-plan-for.html

Humming Bird Overnight Oats

Ingredients
1/4 of a banana
1/3 cup unsweetened vanilla almond milk
1/4 tsp cinnamon
1/4 tsp vanilla extract
1 tsp Honey optional)
1/4 cup fresh pineapple, chopped
1/3 cup rolled oats
5 pecan halves, chopped or broken into pieces

Instructions

  1. In a bowl, mash the banana. Stir in the almond milk, vanilla and cinnamon. Give it a taste, if you want it a little sweeter, add a little of the honey.  Stir in the oats and the pineapple, then pour the mixture into a jar (or any well-sealed container) and refrigerate overnight.             
  2. When you're ready to serve, top with your pecans and an extra sprinkle of cinnamon and enjoy!
Notes
Container Equivalents: 1YELLOW, 1 PURPLE, 1/2 BLUE
Recipe Modified from Foodie and the Fix


Cookie Dough Greek Yogurt
(Serves 1)
Container Equivalents (per serving): 1 Red, 2 tsp

Ingredients 
3/4 cup plain Greek yogurt
1 tbsp nut butter
1 tbsp pure maple syrup
1/4 tsp pure vanilla
1 tbsp Cacao Nibbs

 Combine Greek yogurt with the nut butter, pure maple syrup, vanilla and cacao nibbs in a bowl. Mix until smooth. Top with a sprinkle of cacao nibs and enjoy!!!






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