Slow Cooker Whole Chicken

A few weeks ago I had this brilliant idea that would not only save me money on my meal prep but also save me TIME.

It all started at a local farmers market when I visited a table from one of our local farmers and started talking to him about his chicken.

I've talked about switching to organic, free range chicken for months now but my budget just said NO.

Obviously no part of me wanted to consume chicken full of steroids, antibiotics, and hormones... but I couldn't give up my chicken and buying all organic literally made me cringe.

As I talked to this farmer, he told me I could get a 5lb. chicken for $10! I don't think he even finished his sentence before I started pulling out my wallet. I WAS SOLD.

I brought this chicken home and looked at it like a foreign object... What in the world was I supposed to do with this thing??

Two words. CROCK POT.

Slow Cooker Whole Chicken 

• 1 whole chicken, frozen or thawed (mine was roughly 5 pounds)
• Extra virgin olive oil
• 2 tbsp. paprika
• 1 tbsp. pink Himalayan salt
• 1 tbsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. salt
• 1 tsp. fresh ground pepper
• 1 tsp. thyme
• 1 onion, sliced 
• 2 lemons, sliced

To Make:

1. If your chicken is thawed take your sliced onion and stuff it inside the cavity of the chicken.
2. Place the chicken breast side up and drizzle with olive oil.
3. Mix together all of your seasonings and rub on to chicken. Be sure to get into EVERY single crevice. This flavors your chicken so don't be scarce with your seasonings!
4. Sliced up 2 lemons and add slices all over the top of your chicken.
5. Cook on high for 4 hours or low for 8 hours

Your chicken will be so tender it will literally fall off the bone!

ENJOY!

XOXO Brianna

Gluten Free No Bake Protein Bars

If you've ever taken a protein bar from the shelf in a gas station or even some health food stores, you know that 90% of them are pretty equal to that of a snickers bar in terms of ingredients and macro-nutrients. The only difference is that little bit of added protein which most of the time is from a source of protein your body has a hard time breaking down anyways.

I'm sure many of you are thinking "are there ANY healthy yet convenient ways to get in some quality protein without drinking protein shakes all day long??" I have good news- THERE IS! It's called make your own protein bars and keep them stored in the fridge or on your counter top in portioned sizes so they're super simple to just grab and go! PROBLEM SOLVED!

Oh, and you'll save a ton of money doing it this way also ;)

What you will need:

• 1/2 cup unsweetened almond milk
• 3/4 cup organic almond butter (no sugar added)
• 2 tsp raw honey
• 1 cup vanilla/chocolate protein powder (I used shakeology for the added nutrition)
• 1.5 cups gluten free rolled oats
• 1/4 cup flax seeds
• 1/4 cup popped amaranth 
• 2 tbsp dark chocolate chips (I used ENJOY dairy, nut, soy, and gluten free chips)\

What to do:

1. In a medium sized bowl, toss old fashioned oats, flax seed, protein powder, and popped amaranth together. Set aside.
2. In a medium saucepan, combine milk, almond butter, and honey over low-medium heat. Stir until the almond butter is melted and mixed well. 
3. slowly fold in the oat/seed mixture and stir until well combined.
4. Press mixture firmly into a 9x9 pan.
5. if using, sprinkle dark chocolate chips on top. 
6. let sit until cooled and slightly hardened before cutting into bars.
7. Cut into 9-12 bars.

Note** you can add in whatever you like to spice it up! Next time I may add some unsweetened coconut and cacao powder for a "almond joy"makeover :) 

Thanks for stopping by!

XOXO

Brianna

Cut the sugar, cut the salt, cut the CRAVINGS

It's no surprise part of my Sundays are ALWAYS spent in the kitchen- but that time never fails to be time that pays itself off throughout the week! Imagine spending 4 hours prepping EVERY SINGLE MEAL for your week ahead... seriously, just 4 hours to ensure what you eat is the LAST thing you have to worry about throughout your week.

This weeks meal plan include FIVE daily meals -

1. Vegan chocolate shakeology + 1/8 cup. rolled oats + 1/2 grapefruit + 1 tsp almond butter 
2. 1/2 cup Cottage cheese + 1/2 scoop protein powder + 1 apple + 2 strawberries 
3. 4 oz. Cod + mango + 1/2 cup roasted cauliflower + 1/2 cup roasted peppers + 1 tsp flaxseed oil
4. 3 oz. Roasted turkey breast + 1/4 cup brown rice + 1/2 cup sautéed spinach + 1 tsp flaxseed oil
5. 3 oz. Chicken + 1/2 cup roasted peppers + 1 tsp flaxseed oil

Do you have 4 hours to get this done so you can save triple that time this week?!

Lets get started then! :)

FIRST- Cut the fat off your chicken and add it to the crockpot on high for 3 hours. I added 1 quart of low sodium vegetable broth and filled the rest of the way with water

NEXT- Preheat your oven to 350F. Add your cod to a baking dish filled about an inch of the way up with low sodium vegetable broth. Top each fish fillet lemon juice, garlic powder, and vegetable seasoning. Bake for 12-15 minutes or until fish flakes with a fork.

THEN- While the fish is cooking, cut up your peppers, cauliflower, and whatever other vegetables you want to use. Add them to a baking sheet lined with aluminum foil. Spray with olive oil spray and sprinkle with vegetable seasoning and lemon pepper seasoning (with no salt). When the fish is finished, preheat your oven to 400F and roast the veggies for 20-30 minutes or until edges begin to brown.

NEXT- Portion out your cottage cheese (1/2 cup) into a tupperware and then mix in your protein powder (1/2 scoop). Add handful of berries and a dash of cinnamon. Then cut up your mango into 5 servings (1 serving = 1/3 mango). Next slice your apples and sprinkle with cinnamon (after sitting in the fridge the apple slices absorb the cinnamon and taste just like *guiltless* cinnamon apples)!

THEN- Add 1 quart of no sodium beef broth. Bring to a boil then once boiling, add 1 cup brown rice and bring back to a boil. Cook uncovered for 30 minutes until rice is tender. While rice is cooking, sauce spinach with minced ginger and lemon pepper seasoning until wilted.

**NOTE- I bought the no sodium turkey breast from Publix so it's one less thing I had to cook. It's Boars Head brand! ;)**

Once everything is cooked, begin portioning out your food. Then stick in the fridge until it's time to eat again!

Questions? Post them below and I would be happy to help!

As always, thanks for stopping by!

xoxo,

Brianna

CHOCOLATE Quinoa Bowl

I believe in chocolate for breakfast. I mean seriously, why NOT start the day with chocolate???!!!

I've been playing with new breakfast options a lot lately. Although I still love overnight oats and egg casserole, wouldn't it be AWESOME to pack even MORE nutrition into your first meal and it still taste like heaven? Yeah, that's the mindset where this recipe originated.

Quinoa + coconut milk + cacao nibs + toasted coconut flakes... drooling!

,OH, and don't judge it until you try it!! My super picky, junk food obsessed brother LOVED it which means this recipes is definitely a keeper!

There's now no reason to not start your morning with protein, healthy fats, a powerful punch of antioxidants, and a whole lot of flavor!

Makes 4 Servings-

What you will need:

• 1 cup of quinoa, cooked
• 1.5 cups coconut milk, organic
• 1 tbsp. raw cacao powder 
• 2 tbsp. raw cacao nibs
• 1 tbsp. cinnamon 
• 1 tbsp. raw, unfiltered honey
• 1 tbsp. chia seeds 
• 3 tbsp. almond slices
• 1 tsp pink Himalayan salt 
• pinch of toasted coconut flakes
• 1 cup of mixed berries (raspberries, blueberries, blackberries, strawberries)

Instructions:

• Mix cooked quinoa, coconut milk, cacao powder, cinnamon, honey, chia seeds, and pink Himalayan salt together in a pot over medium heat.
• Stir until completely mixed and warmed up
• Divide into 4 small mason jars and top with cacao nibs, toasted coconut, and sliced almonds
• Top with berries of your choice!

Nutrition per serving (without berries): 329 calories, 25g fat, 21g carbs, 3.4g fiber, 5.5g protein

The Healthiest Meal Of The Day

When a salad + dessert take one extreme nutrition, Shakeology is born.

Are you one of those people who knows they need more veggies in their daily meal plan but the thought of a salad in place of a cheeseburger just doesn't do it for ya? Or instead of reaching for that treat late at night, going for veggies instead? You're not alone.

But what if you could get all the nutrition in a salad (times 3), that actually tastes like dessert? I'm serious, stay with me.

I used to pay SO much money for vitamins, top notch protein shakes/meal replacement shakes, and superfood supplements online. 

Here's just an example:

1. Mytrition Women's Sport Personal Pack- $39.99/month

2. Probiotics- $46.99/60 day supply

3. Vega One, All In One Protein Shake- $70/ 19 servings

This alone adds up to almost $135/month and still doesn't provide me with the same nutrition as Shakeology which costs $129/month.

It gets better though, are you ready?

Vega One vs. Shakeology:

This is the Vega One “All in One” Shake and the same shake I USED to buy.  It has (synthetic) daily vitamins, compared to the Tropical and Vegan Chocolate Shakeology that come from 100% natural whole food vitamins.  And, it IS a meal replacement.  It also contains (very FEW) super foods. Nineteen to be specific.  It is 100% natural.  Another plus. The taste however, does not even compare!

So what's the difference? Shakeology has SEVENTY super foods.  And it's those super foods that give Shakeology it’s unique profile. I believe it’s also those super foods that are responsible for Shakeology’s thousands of patient testimonies including, cholesterol and blood pressure reductions, digestive regularity and improvements, and reductions in diseases with inflammatory markers. With Shakeology, you get EVERYTHING that Vega One offers, PLUS an additional FIFTEY ONE exotic super foods all working to improve your health, energy and recovery.

Additionally, Vega One does not use the one strain of probiotic that is proven to not be destroyed by stomach acid, Bascillus Coagulans. Shakeology, does use this strain of probiotic. This is important because if a probiotic isn’t able to with stand stomach acid, it will never reach the intestine to do its work.

Here is the final consideration comparing Vega One to Shakeology.  Vega One costs $70 for just 20 servings.  Shakeology costs $129 for 30 servings.  When you compare the actual breakdown of cost per serving the difference is just 80 CENTS per day.  For 80 cents more a day you are getting three times the amount of  exotic super foods, best strain of probiotic and quality of shake. Did I mention shakeology helps improve your mood too?!

This article comes from another blogger, click here to read more! 

Shakeology vs. Vitamins:

Time and time again I have people who roll their eyes at the words of a "nutrient dense meal replacement shake". Especially one that's seems as pricey as Shakeology. Funny part? Before doing my own research, I was that SAME person! I took my beloved vitamins, had my vegan, raw meal replacement shake, I didn't need NEW.

What are aren't told is that 99% of the time the vitamins we are taking aren't actually doing us any good. Many times they are actually harming our bodies. So how is this true?

Just like refined foods, synthetic refined vitamins have been robbed of all of the extra accessory nutrients that they naturally come with as well. In turn, like refined foods, they can create numerous problems and imbalances in your body if taken at high levels for long periods of time. They can also act more like drugs in your body, forcing themselves down one pathway or another. At the very least, they won't help you as much as high quality food and food-based supplements.

Nutrients from whole foods are just as they say, whole. Nutrients from within this complex cannot be taken apart or isolated from the whole, and then be expected to do the same job in the body as the whole complex is designed to do.

The perfect example of this difference can be seen in your car. An automobile is a wonderfully designed complex machine that needs all of its parts to be present and in place to function properly. Wheels are certainly an important part of the whole, but you could never isolate them from the rest of the car, call them a car or expect them to function like a car. They need the engine, body and everything else.

Since refined foods are not recognized by real food by our body, synthetic vitamins aren't either. So although we think we are doing ourselves good by choking down that handful of vitamins every morning, it's actually causing our bodies MORE harm.

Stick with the simple nutrition. There's a reason it's a little higher priced than supplements you can find on the shelves of GNC... You get what you pay for.

Order Your Shakeology Here

Thanks for stopping by!

If you have questions, please comment below or email me at brianna@briannasoutherlandfitness.com!

XOXO

Oatmeal Muffins - 21 Day Fix Style

So i'm going to take y'all back to 2002, I was 9 years old and ate anything and everything I could get my hands on that was PROCESSED, full of SUGAR, and had practically no nutrition. My favorite breakfast or snack was those little chocolate chip mini muffins in the package... anyone remember those? OMG SO GOOD. I look back now though, and they don't even compare to the HEALTHY, nutrition dense food I eat today. However, sometimes you just want that treat but without the guilt.. you with me?? I have good news for you... these muffins will become a MUST. You can make a large batch and store the extras in the freezer for later so they don't end up going bad! How convenient right? I love this whole NEW definition of "fast food".

Is you mouth watering yet???? Ya, me too.

These muffins are so EASY and versatile too! I can't wait for you to try them!

21 Day Fix Oatmeal Muffins
makes 12 servings

1 egg + 3 egg white
1 teaspoon vanilla extract
1 cups applesauce, unsweetened
1 banana, mashed
1/4 cup raw honey
2 1/2 cups, Gluten Free Old Fashioned rolled oats
1/8 cup chai seeds (optional)
1 tablespoon ground cinnamon

1 tsp nutmeg
1 1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/4 cups milk
Optional toppings: blueberries, raisins, walnuts, chocolate chips, strawberries, pistachios, protein powder for additional protein 


Preheat oven to 350 degrees.
Mix eggs, vanilla, applesauce, banana and honey together in a bowl.
Add in oats, chia seeds (if using), cinnamon, baking powder, salt and mix well with wet ingredients.
Finally pour in milk and combine.
Line a 12 cup muffin tin with paper liners.
Divide mixture evenly into muffin tin cups. I used a 1/4 measuring cup, measure just a tad under 1/4 cup to make 12 servings.
Add the toppings...

Bake 30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags or freezer friendly tupperware.

You can eat them like a muffin for an easy grab-and-go breakfast or you can eat them like oatmeal by simply putting in a bowl and stirring in a little warm milk. I store leftovers in the freezer, take one out the night before to thaw in the fridge and reheat in the microwave for about 60 seconds.

21 Day Fix Containers (2 muffins per serving with blueberries): 1 yellow, 1 tsp., 1/2 purple (add a red if you include protein powder)

ENJOY!

XOXO

Brianna

Shakeology - What Is It Really?

Acts like a salad, tastes like a dessert! 

Why Do YOU Need Shakeology?

Used as a meal replacement or just a snack, Shakeology provides 70+ vitamins and minerals; most of which aren't found in the average American diet. Shakeology is made of some of the most nutient dense whole foods and superfoods from all over the world. Some of the ingredients include Goji Berry, Acai Berry, Barley Grass, Chia Seeds, Wheat Grass, Camu-Camu, Blue-Green Algae, and Bilberry. Shakeology is an EASY, delicious way to make sure to get your nutrition each day.

What Can Shakeology Do For You?

Shakeology has been proven to...

• Reduce Hunger & Food Cravings
• Lose Weight
• Keep Blood Sugar Steady 
• Support Brain Function 
• Healthier Skin, Nails, and Hair
• Build & Improve Muscles 
• Increase Energy
• Improve Digestion
• Uplift Mood
• Boost Immune System 

I get asked frequently if Shakeology can be replaced with just your average protein or nutrition/meal replacement shake... the answer? Absolutely NOT. Most shakes are full of added sugars, chemicals, and additives that are actually doing your body harm. Shakeology however is one of the BEST things you can feed your body. It makes nutrition simple.

But is there PROOF?

In an independent 90-day study, participants replaced one meal a day with Shakeology and exercised regularly.

Here’s what they told us:

• “I felt full and didn’t struggle with hunger.” 
• “I felt a better sustained energy throughout the day.” 
• “I have tons of energy. I feel so healthy!” 
• “I replaced all my vitamin supplements. I felt healthy and energized.” 
• “I was able to think more clearly and stay focused.” 
• “I have more energy, less cravings, more endurance, and feel more youthful.” 
• “Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day.” 
• “I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!”

The doctor who ran the study said this about the participants...

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%. 
• They lowered their total cholesterol levels by an average of 30% and their “bad” cholesterol levels by an average of 38%. 
• They reduced their cardiovascular risk factors by an average of 24%

What Do The Experts Have To Say?

“Overall, we think that this product is absolutely worth the cost. The ingredients, which include 23 vitamins and minerals, will fulfill anyone’s daily intake of vitamins,” states Health Research News. “In fact, many people who start the Shakeology system stop taking their daily multivitamin altogether.”

Try Your 30 Day Risk Free Trial of Shakeology Here!

3 Day Refresh: Not Your Average Cleanse

What is the 3 Day Refresh?

The 3 Day Refresh is a safe, easy, and gentle cleanse that will help boost your energy, clean out the GUNK from your system, and help cut those cravings from the foods you're trying to let go of.

This cleanse is designed for people who have a few pounds to lose or are just looking for a way to refresh their bodies and get some more energy! This by NO means is a starve yourself kinda cleanse, nor is it a pure liquid detox either. You stay pretty full, and most of all, SATISFIED.

So, what will your 3 days consist of??
You're 3 day refresh package comes with 75% of everything you need in those 3 days, so great right?! The cleanse consists of three daily shakes which are high in protein but also SUPER high in nutrients, plenty of filtered water, a fiber sweet supplement, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy up and your metabolism going. It's a low calorie cleanse but packs a power punch with dense nutrition that you'll be getting from Shakeology, a Fiber Sweep drink, and your Vanilla Fresh Protein Shake each day. I'll be the first to tell you, I get HANGRY when i'm hungry and can't eat... at NO point in these 3 days did I feel that way!

PURCHASE THE 3 DAY REFRESH HERE

The Meal Plan:

What is really great, is although the plan is simple, it offers alternatives for each meal so you can choose what may be most appeasing to you. 

Here's a typical day on the refresh:

Wake Up- Drink 10-12 oz. filtered water

Breakfast- Shakeology with 1 serving of fruit

Mid Morning- Drink your Fiber Sweep which is an all natural digestive health drink. It contains chia seeds, flax seeds, and psyllium seed husk which all promote healthy digestion. 

Lunch- Drink you Vanilla Fresh Shake with 1 serving of fruit, plus have a serving of veggies and a healthy fat from the list provided. I loved hummus with veggies!

Afternoon Snack- Eat something from your vegetable and fats list, or make one of the juices provided in the book. 

Dinner- Drink your second Vanilla Fresh Shake plus a delicious meal from the 3 day refresh booklet which comes with your program.

See, told you starvation wouldn't be an issue... :)

The Final Results...

This cleanse is one of the only detox/cleanses I will do! I feel SO good after the 3 days, usually drop close to 4.5 pounds and a few inches from my waistline. The best part though was the incredible sleep I got and finally getting rid of my CRAVINGS! Man, sugar gets me out of control. 

The top pictures are on day 1 - the bottom pictures are on day 4
In 3 days I lost 4.3 pounds and 5 inches!

3 Day Refresh Expectations:

You can expect improvement in your digestion, energy, and weight loss. The purpose of this program is to put you on the right path towards better health and overall wellness. It's a great program for those who are starting a new fitness program, stuck in a weight loss plateau, or those who just need a quick cleanse after a weekend of indulgences to get their mind and body back on track. After the program, you should full lighter and healthier overall, which is a GREAT push to continuing clean eating and exercise!

**Special Note** For maintenance and continued progress after the refresh, I HIGHLY recommend purchasing the 3 Day Refresh WITH the full supply of Shakeology which is known as the "3 Day Refresh Challenge Pack". You are SAVING money when it is bundled together & you get to continue you progress long after the refresh ends. Definitely a WIN-WIN in my book!


Purchase 3 Day Refresh Challenge Pack!

Homemade Protein Bars

When first embarking on my clean eating journey, it was hard to find to healthy snacks that I could take on the go other than fruit, raw veggies, and nuts. Sometimes I really wanted something that tasted guilty, but would still fit into my nutrition guidelines... sound familiar?

I started carrying around quest bars but eventually just got sick of them! I realized the amount of money I was spending on buying boxes of clean bars (I mean really clean...) was crazy! After looking at the ingredients on many of the bars that were portrayed as being "clean" I couldn't believe all the crap that was listed in the ingredients!!

So as you guessed, I made my own. I adopted the recipe from a few other recipes I came across and just picked and chose new ingredients to make my own, CLEAN bar! The result? This is one you need to add to your MAKE NOW list!!!

What You Will Need:

• 2 cups rolled oats (I used gluten free)
• 1/2 cup protein powder (I used the vanilla quest powder - if you want to keep the bars dairy and gluten free opt for a vegan protein such as vega one)
• 1/2 cup mini chocolate chips (I used the enjoy life dairy free/gluten free) -- OPTIONAL
• 1/2 cup chia seeds 
• 1/4 cup chopped, pitted dates
• 1 cup PB2 (mix the powder with unsweetened almond milk until you get the creamy consistency of peanut butter)
• 1/2 cup unsweetened almond milk
• Cinnamon
• Nutmeg

To Make:

1. In a food processor blend the oats until you get the consistency of an oat flour. Only blend the first 1 1/2 cups, save the other 1/2 to add to the batter as is. 
2. In a large bowl add the oat flour, remaining oats, protein powder, chocolate chips, chia seeds, and chopped dates.
3. In another bowl mix together the almond milk and peanut butter. Pour peanut butter mixture over the oat mixture and stir until completely mixed.
4. Spread mixture into a 9x9 baking dish and cover with tin foil. Refrigerate 5-6 hours until hardened and then slice into 12 bars. I chose to slice mine into 24 pieces just as a satisfying bite sized snack! 
5. Keep stored in the refrigerator!

Nutrition per serving (1 of 12 bars): 223 calories, 8.8g fat, 29.7g carbs, 8g fiber, 4.7g sugar, 11g protein

Nutrition per serving (1 of 24 bars): 111.5 calories, 4.4g fat, 14.8g carbs, 4g fiber, 2.4g sugar, 5.5g protein 

Hi-Protein Veggie Egg Casserole

Are you one of those people who go to bed with this plan - i'm going to wake up early, workout, get ready and wear something REALLY cute, and make a super healthy breakfast to start off my day perfect...? But then morning rolls around & we just press snooze a few too many times and next thing we know we have turned off all of our alarms and all those plans we made before bed are shattered.

Let me tell you, I WAS one of those people. I can honestly say that even if I wake up late and nothing else gets done, my healthy breakfast is ready to go because I prepped it the Sunday before! Hallelujah for meal prepping, right?!

This recipe, might become you're weekly breakfast MUST. Whether it's prepped ahead and put in the freezer for mornings you just run out of time to make your superfood shake, or if you make it ahead so the kids have a nutritious breakfast (seriously get rid of the cereal... after this post you have no reason to keep it around!).

This Hi Protein Egg Casserole can be tweaked to whatever ingredients you prefer - but i'm going to give you my favorite combo & i'm pretty positive you'll love it too! :)

Hi-Protein Veggie Egg Casserole

Serves: 10

Ingredients:

• 1 lb 97% lean ground turkey
• 1 lb lean turkey sausage (I like Jennie-O brand)
• 3 sweet potatoes cut into thin rounds
• 1 tablespoon extra virgin olive oil 
• 7 eggs
• 12 egg whites
• 2 large zucchini (chopped)
• 2 red bell peppers (diced)
• 1 onion, chopped
• 2 cup chopped Portobello mushrooms
• 1 10 oz. bag of spinach (i've also used chopped kale and it's amazing!)
• 3 tomatoes, optional 

Seasoning:

• 1 tablespoon minced garlic 
• 1 tablespoon Italian seasoning (I use the EVERYTHING seasoning from flavorgod - but if you don't have it, italian will work)

 Instructions:

• Preheat your oven to 425F
• Cut up all of your veggies & sweet potatoes and set aside.
• Add 1 tablespoon of olive oil, your minced garlic, and chopped onion into a large pot on medium heat and cook until onion is halfway translucent. 
• Add the rest of your veggies to the pot and stir around. Reduce your heat to medium-low and put a lid on the pot. Stirring occasionally, let veggies cook down until they're soft. **You do not want to skip this step because if you forget to cook your veggies before throwing them into your casserole, your casserole will turn out extremely watered down.**
• While your veggies cook, add your ground turkey and turkey sausage to another pan to cook. Cook until there is no pink viable.
• Next, in a bowl, mix 7 eggs and 12 egg whites. 
• Once veggies are cooked, drain ALL the extra liquids out. Then add in your ground turkey & turkey sausage.

• Spray (2) baking dishes with a olive oil. Add your sweet potato rounds to cover the bottom of the dishes. You'll need 2 11x7 sized sizes.
• Next add your turkey and veggie mixture on top of the sweet potatoes.
• Next, pour your egg mixture evenly between the two dishes.
• Top with sliced tomatoes. 
• Cover each dish with aluminum foil.
• Bake for 25 minutes at 425F. **NOTE: Check after 25 minutes, if still slightly watery, cook     another 10 minutes. Keep checking until there is no more liquid consistency in the casseroles.**

Sometimes your egg casserole may want to play this game where it makes these massive bubbles... but don't worry. They go away on their own ;)

NOTE: I love adding avocado to my egg casseroles along with Trader Joe's pineapple salsa! SO GOOD!

1 Serving (21 day fix) - 1.5 Red, 1 Yellow, 1 Green