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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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