21 Day Fix Meal Prep!

One of the biggest struggles in every one of my online accountability groups is always the meal planning and prepping. Although the 21 Day Fix makes it much simpler to pair foods and create a meal within your nutritional guidelines, many of my challengers just need help getting started!

I just started another round of the 21 Day Fix Extreme so i've decided to log my weekly meal plan to give my challengers some ideas on recipes and meals for their own personal plans.

If you also are following the 21 day fix (or even if you are not), my prayers are that this post will also help you with wherever you may be struggling! Please feel free to ask any questions you may have in the comments below and i'll answer them as quickly as I can!

21 Day Fix Meal Plan

Each week I try to make at least 2 breakfast, 2 lunches, and 2 dinners to alternate each day! Then I like to portion out some snacks that are ready to grab and go for convenience. 

This week were having Cottage Cheese Pancakes and Oatmeal Muffins for breakfast. 

Our lunches will consist of Sweet Potato Lasagna and Chicken Burrito Bowls. 

Then for dinner we have Sausage & Peppers and Grilled Chicken with Veggies!

The grab and go snacks for the week are baggies with mixed nuts (1 blue), hardboiled eggs (2 eggs = 1 red), and apple slices with cinnamon (1 purple)!

I'd love to hear what you're meals look like for the week or what some of your favorite recipes are!

Thanks for stopping by,

XO

Brianna

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Protein Pancakes With A Twist!

I originally saw this recipe on the Fit Men Cook instagram and rolled my eyes. Cottage Cheese Protein Pancakes didn't even sound appeasing... Don't get me wrong, I love cottage cheese, and I love pancakes, but I never thought i'd love them TOGETHER!

These high protein, low carb pancakes are soon to become one of your clean breakfast go to's for many reasons!

1. The ingredients are all CLEAN.

2. The pancakes have SO much flavor and are so MOIST!

3. The recipe can be very versatile, yet still taste amazing.

4. They go with literally any topping you can imagine!

Makes 4 servings - 1 serving is equivalent to 3 pancakes!

What You Will Need:

• 2 eggs
• 4 egg whites 
• 1 1/3 cup 2% cottage cheese
• 1 1/3 cup oat flour (or blended oatmeal)
• 1 tablespoon cinnamon 
• 2 tsp. baking powder
• 1 tsp. baking soda
• olive oil spray 
• Toppings: berries, granola, homemade berry jam, coconut, nuts, protein "icing" etc.

To Make:

1. Beat eggs together in a bowl.
2. In a separate bowl, add the dry ingredients - oat flour, cinnamon, baking soda, and baking powder. Mix together. 
3. The add the cottage cheese and mix together. 
4. Pour in the eggs and mix thoroughly. 
5. Spray a non-stick skillet with olive oil and set the skillet on medium heat. 
6. Once the skillet is hot, add 2 big tablespoons of the batter to the skillet for each pancake. Cook for about 1-2 minutes on each side.
7. Top with your preferred toppings and ENJOY!

Notes: If you need more protein, I recommend trying the "protein icing". Just add 1 scoop of your favorite protein powder, 1-2 spoonfuls of greek yogurt, and 1/8 cup unsweetened almond milk. Mix together and if your icing is still too thick, add more almond milk until your desired consistency. Add in a dash of cinnamon and 1/4 tsp. vanilla extract for added flavor.

21 Day Fix Containers (without toppings): `1 Red, 1/2 Yellow

The BEST Lasagna You Will Ever Try!

Sweet Potato Lasagna is one of those terms you hear and just kind of throw your nose up at the thought of. Am I right??

Traditional lasagna in it's fatty, high carbohydrate state has been more like a "cheat meal" favorite for years! But what if by substituting the bad ingredients and replacing them with healthy ingredients, you could actually enjoy this recipes as apart of your CLEAN EATING meal plan?

Be ready to fall in love.

What You Will Need:

• 2 lbs. lean ground turkey (93% and higher is preferred!)
• 3 medium sweet potatoes 
• 1 cup of cottage cheese (2%)
• 3 egg whites 
• 1 jar of organic tomato sauce (I used a basil herb sauce)
• 1 cup of mushrooms, chopped 
• 2 bell peppers, chopped 
• 1 onion, diced
• 1 tbsp. minced garlic
• 1 tbsp. Italian seasoning 
• pink Himalayan sea salt 
• pepper 
• Mozzarella cheese (optional)

To Make:

1. Set your oven to 375F

2. Slice your sweet potatoes into THIN slices so once they're cooked they become soft. If you have a mandolin, i've found this is the easiest and quickest way to get your slices thin and even. 

3. Chop up your mushrooms, bell peppers, and onion. Set aside.

4. Mix your cottage cheese with the egg whites and set aside.

5. Saute onion with your minced garlic, then add the ground turkey once your onion becomes transparent. Add tomato sauce, mushrooms, bell peppers, and italian seasoning. Set aside.

6. Start building your lasagna! First spray your dish with non-stick spray. Then start layering your sweet potatoes, meat sauce, cottage cheese, and repeat!

7. Cover with aluminum foil and bake for 45 minutes or until your sweet potatoes are soft.

Note: The thicker your slices are, the longer the lasagna will take to cook. Be sure to take a tooth pick and stab the center of the lasagna to make sure the sweet potatoes are soft before turning the oven off. I've had to cook mine up to an hour. 

Your top layer should be the cottage cheese mixture! You can also add mozzarella cheese to the top if you're a cheese lover!

21 Day Fix Containers: 1.5 Red, 1 Yellow, 1 Green, 1 Blue (only if using mozzarella cheese!)

Crockpot Chicken Burrito Bowl

I LOVE CROCKPOTS!!!

Seriously, you throw everything into the pot, put the lid on, and let it cook! Not to mention, allowing everything to just sit and simmer for HOURS always perfects the taste of any dish! It allows the meat to marinate, the veggies to absorb extra flavor, and needs no additional work!

This recipe is not only simple, but it's delicious, and 21 day fix approved!

What You'll Need:

• 2 pounds boneless, skinless chicken breasts about 4 large breasts
• 4 tablespoons of olive oil
• 2 tablespoons of onion powder
• 4 tsp. of garlic powder
• 2 tablespoons of chili powder
• 4 tsp. of cumin
• 2 tsp. of kosher salt and freshly ground pepper to taste
• 6 cups of low-sodium chicken broth
• 2 bell peppers, chopped 
• 12 oz. mushrooms 
• (2) 15 oz can of diced tomatoes, drained
• (1) 14 oz can of black beans, drained and rinsed
• 2 3/4 cups of instant whole grain brown rice (optional)
• 1 cup shredded colby jack OR cheddar cheese 

 
Directions:

1. Place chicken breasts in slow cooker.
2. Pour chicken broth over chicken breasts and stir in canned tomatoes, olive oil, onion powder, garlic powder, chili powder, cumin, salt and pepper.
3. Cook on low for about 4 hours.
4. Remove chicken breasts from slow cooker.
5. Turn slow cooker to high and stir in instant rice and black beans.
6. Let cook 30-45 minutes on high, or until rice is tender.
7. Add chicken back in, cook for 20 minutes on high, or until chicken is warm.
8. Serve with fresh diced tomatoes, sour cream, green onions, avocados or guacamole, top with cheese. 

Serving Size: 1 Cup
21 Day Fix: 1/2 Yellow, 1 Red, 1 Green, 1 Blue

Notes: Once finished, you can create a bowl with your choice of a complex carb (brown rice, sweet potatoes, quinoa) OR you can roll up in a burrito wrap (whole grain, spinach, kale, flax, etc.)! Prep a week of a lunches 5 different ways if you want! :)

Peanut Butter Chocolate Superfood Balls

My mouth is watering as I type this.

Peanut butter + chocolate + SUPERFOODS???!!! I am in chocoholic heaven!

Seriously, these guilt free desserts are almost TOO good to be good for you... but I promise, they are ;)

What you will need:

• 1 scoop vegan chocolate shakeology 
• 1 scoop vanilla shakeology 
• dash of cinnamon 
• 1/2 cup of organic, all natural almond butter OR peanut butter 
• handful of dark chocolate chips (I used 60% cacao)
• dash of pink Himalayan salt 
• unsweetened almond milk

To make:

1.  Mix all ingredients except almond milk together in a bowl, add almond milk little by little until you have a dough like mixture. 
2. Roll into small balls about the size of a golf ball. 
3. Drizzle with melted nut butter (optional)
4. Put in the fridge to harden for at least one hour. Keep stored in the fridge.

ENJOY!!

xoxo

Brianna

Taco Tuesday - 21 Day Fix Style!

In our home, Mexican night is a FAVORITE! However, it used to be dinner at the local Mexican restaurant... I know, I know! #shame

Since we became a 21 day fix family though, there's no time for all that jazz when you can make the SAME tasty meal in your home for half the price and double the nutrition! Oh and did I mention it still fit within my nutrition guidelines??? WIN WIN.

This recipe can be made with CORN tortilla shells OR like we used, romaine lettuce leafs. I prefer the lettuce, but that's just me :)

What you need: 

1 package of Lean Ground Turkey
1 packet of Mrs. Dash NO SALT Taco Seasoning
Whole Grain Corn Tortilla Shells (optional)
Romaine Lettuce

Black beans

1 bell pepper

1 cup mushrooms
Shredded Cheddar Cheese
Avocado (Optional)
Tomatoes (Optional)
Organic Salsa

Directions:
1. Cook ground turkey on stove top in a pan. Once browned, drain and add 3/4 cup of water and Mrs. Dash NO SALT Taco Seasoning and mix up. Then add in chopped bell pepper and chopped mushrooms. 
2. Wash lettuce leaves and pat dry.
3. Build your TACO!!! 

Portion Control Container Count:
2 Whole Grain Corn Tortilla Shells = 1 Yellow

Blackbeans = 1 yellow
Ground Turkey = 1 Red
Cheese & Avacado (optional) = 1 Blue
Lettuce & Tomatoes (optional) = 1 Green
Salsa = 1 purple (I only used about 1/4 of the purple container)

Meal Prep - KID edition!

Meal prepping is one thing... meal prepping for kids is a completely different subject! If the meal doesn't contain cookies, french fries, pizza, or a sandwich, most kids don't want to touch it. Sound familiar???

BUT what if there's a way around it! I was DETERMINED to find healthy lunches that were kid lunchbox friendly and I think I found a few solutions... :)

These can be made at the beginning of the week and readily available to grab each morning and throw in lunch boxes. No more morning lunch packing madness!

Lunch #1: Turkey and Cheese Roll-Ups

Ready for the simplest recipe known to human kind??

What you will need:

1. deli turkey (look for one with low sodium, organic if possible, and no msg)

2. your favorite block of cheese (I kept it simple with a block of cheddar cheese)

3. Raw veggies (carriots, cherry tomatoes, cucumbers... whatever your child will eat!)

4. FRUIT. I picked grapes but anything will work :)

5. Muffin Tins

6. Skewers

To Make:

1. Soak your skewers in water for 30 minutes

2. Cut your raw veggies 

3. Fill your muffin tins with veggies and fruit

4. Take out your skewers and start building them! Roll your meat, slide on cheese, repeat.

THAT'S IT. So simple yet SO fun and of course, SO healthy!! :)

Stay tuned for lunch #2! 

XOXO,

Brianna

Quinoa Salad with Salmon

I know, i'm on a total quinoa kick! Did you know quinoa is super high in vitamins B1, B2, B6, and E, is super high in fiber and protein, contains all 8 of the essential amino acids making it a "complete" protein, has a low glycemic index, AND it's high in both iron and magnesium - two minerals that most Americans are low in!

Okay my quinoa rant is over... but now can you see why i'm boarder line obsessed??

I made salmon for lunches this week and needed something to pair with it. I knew I wanted something NEW and fun, but obviously super healthy and filling. Quinoa salad was the PERFECT match!

Doesn't this picture just make you want to grab a handful and shove it in your mouth??? It can't just be me right...?? :)

Even better news, this recipe is SO simple to make!

What you will need:

• 1 lb. baked salmon 
• 2 cups quinoa, cooked
• 1 cup edamame
• 1 cup cucumber 
• 1 whole carrots, chopped 
• 1 red bell pepper
• 1 yellow bell pepper 
• handful of fresh cilantro, chopped 
• 1/2 cup feta cheese 
• 1/2 dried cranberries
• pink himalayan salt 
• juice of 2 lemons
• balsamic vinegar (to your liking)

To make:

• Bake salmon at 400 for 15 minutes (I drizzled avocado oil, smoked paprika, and pink Himalayan salt on mine!)
• Mix together all the ingredients in a bowl and store in the fridge until it's time to eat!
• That's it... seriously!

Since I did this recipe as a meal prep, I went ahead and divided 4 oz. of salmon and split the quinoa up into 4 different containers. Now I can just grab & go!

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