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Sunday, 15 January 2017

January 16th 21 Day Fix Meal plan for 1200-1499 Calorie Range




Meal planning does take time BUT it's so worth it come the week when time is crunched and every minute counts.  I love not having to think or run around picking up ingredients for our meals during the week because it's so much more efficient to focus on it, plan it all out and then execute it.  

I woke up this morning and bade Blueberry Baked Oatmeal and next up I'l be making Shredded Chicken Chili for my lunches this week.  I'm really looking forward to trying this recipe!!  Then we are planning a walk to Kinsol Trestle this afternoon!  This week I actually did my grocery shopping on Saturday evening and basic meal planning before I left so that I could get a head start on it all.  So glad I did that because now I can just prep for the week and not have to brave costco on Sunday!!!

Here is my meal plan for this week!

21 Day Fix Meal plan for 1200-1499 Calorie Range


Sunday
Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)
Snack: Almond Paradise Shakeology (1 Red 1 tsp)
Lunch: Portobello Tuna Melts (1 Green ½ Red 1 Blue)
Snack: Banana with 1 tsp peanut butter (2 purple, 1 tsp)
Dinner: Chicken Dinner with potatoes, carrots and broccoli ( 1 Red, 1 Yellow, 2 Green)

Monday
Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)
Snack: Tropical Strawberry Vegan Shakeology with half banana (1 Red, 1 Purple)
Lunch: Shredded Chicken Chili (1 Red, 1 Green, 1/2 Blue)
Snack: Sliced Peppers (1 Green)
Dinner: Maple Mustard Chicken with Broccoli (1 Green 1 Red 1/2 Blue)
Snack: Apple Slices and Homemade Peanut Butter (1 Purple 2 tsp)

Tuesday
Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)
Snack: Chocolate Shakeology and a half banana
Lunch: Shredded Chicken Chili (1 Red, 1 Green, 1/2 Blue)
Snack: Sliced Peppers and tomatoes with hummus (1 Green 1/2 blue)
Dinner: Beef and Broccoli (1 Red 1 Green 1 Yellow)
Snack: Apple Slices and Homemade Peanut Butter (1 Purple 2 tsp)

Wednesday
Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)
Snack: Café Latte Shakeology
Lunch: 2 Portobello Tuna Melts (2 Green 1 Red 1 Blue)
Snack: Sliced peppers (1/2 Green)
Dinner: Baked Chicken Blackberry meatballs (1 Red, 1/2 Green, 1/2 Yellow, 1 Purple, 1 orange)
Snack: Apple Slices and Peanut Butter (1 Purple 2 tsp)

Thursday
Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)
Snack: Chocolate Shakeology (1 Red)
Lunch: Spicy Tuna Lettuce wraps (1 red, 1 green, 1 blue)
Snack: Sliced cucumber and cherry tomatoes (1 Green)
Dinner: Chicken Fried Rice (1 Red, 1 Yellow, 1 Green, 1 Orange)
Snack:  Apple Slices and Peanut Butter (1 Purple 2 tsp)


Friday
Breakfast: Overnight Oatmeal and a blood orange (1 Yellow 1 Purple)
Snack: Café Latte Shakeology (1 Red)
Lunch: Chicken Fried Rice (leftovers) (1 Red, 1 Yellow, 1 Green, 1 Orange)
Snack: Grapes (1 Purple
Dinner: Cauliflower Crust Pizza (2 Green 1 Red 1 Blue 1 tsp)
Snack: Cookie Dough Greek Yogurt (1 Red, 2 tsp)


Recipes


Almond Paradise

(1 Serving) 
Container Equivalents (per serving): 1 Red 1 Spoon

4 fl. oz. unsweetened almond milk 
4 fl. oz. water 
1 tsp. all-natural almond butter 
1 scoop Strawberry or Tropical Strawberry Vegan Shakeology
8 fl. oz. ice 

Place milk, water, almond butter, Shakeology, and ice in blender; cover. Blend until smooth.



Tuna Melt on Roasted Portobello Mushrooms
(2 Servings, 1 each) 
Container Equivalents (per serving): 1 Green 1/2 Red 1/2 Blue 

Ingredients
2 large portobello mushroom caps, remove stems and gills
1/2 tsp. olive oil
3/4 cups solid white tuna, packed in water, well-drained (about 8 oz.)
1/4 medium ripe avocado, mashed 
1 Tbsp. fresh lemon juice 
1/2 Tbsp. Dijon mustard 
1 Tbsp. chopped fresh parsley
1/4 tsp. garlic powder
2 tomato slices
1/2 blue container shredded white cheddar

1. Preheat oven to 425° F. 2. Place mushrooms on a baking sheet smooth side down. Brush evenly with oil. Bake for 20 to 22 minutes, turning after 10 minutes. Mushrooms will be softened. Set aside. 3. While mushrooms are baking, combine tuna, avocado, lemon juice, mustard, parsley, and garlic powder in a medium bowl; mix well. 4. Top each mushroom evenly with tuna mixture, tomato, and cheese. 5. Return mushrooms to oven. Bake for 3 to 5 minutes, or until cheese is melted; serve immediately. TIPS: • Avoid washing mushrooms but if you have to, use as little water as possible. Mushrooms absorb water and get very watery while cooking. • A clean brush (like a paintbrush) or cheesecloth is a good way to clean mushrooms.



Maple Mustard Chicken with Steamed Garlic Parmesan Broccoli 
(Serves 4)
Container Equivalents (per serving): 1 Green 1 Red 1/2 Blue 

Four 6 oz chicken breast halves( 4 servings)
1/3 cup Dijon mustard
3 Tbsp. Maple Syrup
1 Tbsp. parsley flakes
Salt to taste
4 cups of broccoli
4 Tbsp. parmesan cheese
Garlic powder, to taste
Dash of sea salt

Directions: Mix Dijon mustard with Maple Syrup, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on grill for about 7 minutes on each side( or until chicken’s fully cooked) or bake in oven.


Steam 4 cups of frozen broccoli or fresh broccoli and top with 1tbsp olive oil, 2 tsp garlic and sea salt, and 4 tbsp parmesan cheese.



Beef and Broccoli Stir Fry

1TBSP soy sauce or coconut aminos
1 TBSP water
1 tsp tapioca starch
½ teaspoon raw honey
1 tsp olive oil
4 ounces top sirloin
1-cup broccoli florets
1 clove garlic
½ teaspoon grated fresh ginger
½ cup cooked brown rice

Combine soy sauce, water, corn starch, and honey in a small bowl.
Heat oil in a large skillet over medium heat. Add beef and cook until cooked through.  Remove beef.

Add broccoli, garlic, and ginger to the skillet and cook 2-3 minutes. Remove broccoli and add to bowl with beef. Keep warm
Add soy sauce mixture to the skillet and heat for 30 seconds. Return beef and broccoli to skillet with sauce and stir to coat. Remove and serve over rice.

Spicy Tuna Wraps

Ingredients
1 4oz can Solid White Albacore in Water
1 1/2 - 2 tbsp greek yogurt (adjust based on your preferred level of creaminess)
1 tsp soy sauce
2 tsp siracha
2 wraps or 4 lettuce leaves
2/3 cup matchstick carrots
1/2 avocado, sliced
1/2 cucumber, peeled and sliced into long sticks

Instructions
In a small bowl, mix together the tuna, greek yogurt, soy sauce, and sriracha.
Divide the tuna salad between the two wraps or lettuce leaes.
Divide the vegetables between wraps or lettuce leaves

21 Day Fix Cauliflower Crust Pizza
(Serves 1)
Container Equivalents (per serving): 2 Green 1 Red 1 Blue 1 tsp

Ingredients:
1 Green container Shredded Cauliflower
1 Egg
Pinch Salt, Oregano, Basil
1/2 cooked chicken breast
1 Blue container Mozzarella Cheese
Chopped Veggies
Pizza Sauce
1 tsp Coconut Oil 
Directions:
Shred Cauliflower with box grater or ‘rice’ in food processor.  Put in bowl and microwave for 3 minutes.  Let cool and soak excess liquid out with paper towel.  Add egg and spices to cauliflower and mix well.  Turn out onto greased cookie sheet.  Bake in 450 degree oven for approximately 20 minutes.  You will need to watch it.  Remove from oven and add toppings of your choice. (chicken breast, veggies, cheese, sauce etc).  Put it all back into the oven for about 10 minutes or until cheese is melted and bubbly.  

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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