GREEK CHICKEN TZATZIKI BOWLS

This chicken is SO EASY and SO GOOD. I throw all the ingredients in a large ziplock bag and marinate for a few hours. Then you just throw the chicken breasts in a pan to cook, microwave some frozen rice, cut up some cucumbers and cherry tomatoes, and use premade Tzatziki for dip. HANDS DOWN BEST MEAL I’VE HAD IN MONTHS. Let me know if you try and how you like it!

INGREDIENTS:

Chicken:
1 pound chicken breast, cut into 1″ cubes
1/4 cup 0% plain Greek yogurt
1 teaspoon olive oil
1/2 tablespoon red wine vinegar
2 close garlic, chopped
1/2 teaspoon dried oregano
1/2 teaspoon ground turmeric
3/4 teaspoon salt
1/8 teaspoon red pepper flakes

Base/Sides/Dip:
1/2 cup cooked microwave frozen brown rice
1/2 cucumber
10 cherry tomatoes
1/4 cup premade Tzatziki dip

DIRECTIONS:

  1. Put all ingredients for the chicken in a large ziplock and mix. Marinate for 2-3 hours
  2. Once marinated, heat a pan on medium heat (don’t forget the non-stick spray) and add chicken
  3. Cook, turning/mixing chicken until cooked through – about 10 minutes
  4. Heat up brown rice in the microwave according to the box directions
  5. Add some Tzatziki dip on your plate
  6. Cut up cucumber and tomatoes and add to your plate
  7. Add cooked chicken
  8. Enjoy!

FIXATE CONTAINERS:

1.5 Red
1 Yellow
1 Green
1 tsp

2B MINDSET:

Great for lunch!!!

How To: Goal Setting

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FIRST – what you are all here for… CLICK HERE for a free printable that I created for the ladies in my Virtual Bootcamp. This is a big part of our prep week, and while we are focused on health and fitness in the group you can use this worksheet for ALL GOALS. Ok… now onto the content and how it works!

I get asked a lot how I am able to get so much done with such a hectic schedule. I’m not trying to say I’m busier than anyone else… lord knows there are ladies out there with crazier schedules than me, but I have managed to have a successful career, a baby (now toddler, and 2nd baby on the way), become certified in multiple nutrition theories, run a side wellness biz, and stay (somewhat) sane all while my husband works full-time and goes to school full-time at night. Ugh, I’m tired just thinking about it!

So, how do I get it done… I SET GOALS. Think of going on a trip. You have an end destination you’re trying to get to, but if you don’t get directions before you leave or at least set the destination into a maps app, you probably won’t end up where you want. So if you have a goal in mind, but have no directions or path to get there… you probably won’t ever achieve that goal.

Here is EXACTLY how I set goals. I do the below steps for EACH goal I have for myself. I recommend setting 3-5 goals that cover the following categories: family, home, finances/income/work, fitness/health, hobbies/travel. NOTE: You do not need to wait for the perfect time to set a goal. Start today!

  1. Set your 1-Year Goal. This is what you plan to accomplish 365 days from now. Write your goal as if you have already accomplished it. For example, if I am setting a health goal for myself:
    “I weigh 160 pounds because I follow a workout regimen 5x per week and meal prep for my family on weekends to set us up for success.”
  2. Set your 90-Day Goal. This is something you want to have accomplished in 3 months, and that will help you on your way to your 1-Year Goal. For example:
    “I have just successfully finished the 80 Day Obsession workout program from start to finish.”

  3. Set your 30-Day Goal. This is something you want to have accomplished in one month, and that will help you on your way to your 90-Day Goal. For example:
    “I have begun trying new recipes that fit within my meal plan, and have consistently gotten in 30-days of my workout program.”

  4. Finally, set your Weekly Goals. You will have 4 weekly goals on the road to your 30-Day Goal. These goals should be short-term ways you will begin to change habits to get you to the 1-month mark. To continue our health example:
    Week 1: “I get up 30 minutes earlier each day to ensure I get my workout in.”

    Week 2: “I have cut out all beverages except for water and sparkling water, and drink half my body weight in ounces of water each day.”

    Week 3: “I have tried a few sample meal plans, and made a list of the recipes I like. This will allow me to start creating my own plans.”

    Week 4: “I have started listening to “Girl Wash Your Face” on Audible for 10 minutes every morning while I get ready to workout to help me exercise my brain and be sure I keep up with the positive momentum I have going. 

That’s it! I literally did the above in about 10 minutes. This entire process should take about 30-45 minutes. I also recommend getting a journal specifically for your goals, and looking at it every morning when you wake up. Have your goals written out and read them over. I write my weekly goals in my planner, so I see them throughout the week. I also post my goals on board at my desk so I see them whenever I sit down at my laptop. BASICALLY PUT THEM EVERYWHERE! This ensures you see them and think about them.

I also recommend setting aside 15 minutes each weekend to adjust your goals as needed. I add this to the time I schedule my week/month and meal plan. It’s about 45 minutes I take for myself each weekend to get my mind right for the week ahead.

Good luck and congrats on taking a positive step in your future!

Homemade “Healthy” Enchiladas

I love Mexican food, but sometimes the nutrition is REALLY lacking. The calorie, carb and fat counts can get out of hand FAST. This recipe is SUPER filling and also lacks the calorie-dense numbers of your taqueria equivalent. I call these “healthy” because they are a MUCH healthier, cleaner version of what you might get anywhere else… however, you’re not shoving kale down your throat and not getting a TON of micronutrients here. Grain of salt on this one, but it’s a great lunch/dinner option during the week.

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INGREDIENTS:

Enchilada Sauce:
1 can chipotle chilis in adobo sauce
2 cloves garlic, chopped
1 1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup reduce sodium chicken broth
Salt and pepper to taste

Chicken:
1 tsp olive oil
1 lb chicken breast (shredded)
1 cup diced white onion
2 cloves garlic, chopped
1 tsp chipotle chili powder
1/2 tsp dried oregano
1 tsp ground cumin
2/3 cup reduce sodium chicken broth
1 cup tomato sauce
Salt and pepper to taste

Enchiladas:
8 low carb whole wheat flour tortillas (I use tortilla factory)
1 cup shredded low fat Mexican cheese
non-stick spray
2 tbsp chopped cilantro to top (optional)
Sour cream OR 0% Greek yogurt to top (optional; I use greek yogurt to keep my fat and calories down)

DIRECTIONS:

***Shredded chicken is SO EASY to make. I throw raw chicken breasts in a crockpot and cover with HALF chicken broth and HALF water until the breasts are nearly submerged. Cook on low for 6 hours or high for 4. Shred with two forks–SIMPLE!

  1. ENCHILADA SAUCE: Heat a large saucepan with olive oil and cook garlic for 2 minutes, stirring frequently. Add all ingredients for the sauce, stir and bring to a boil. Once boiling reduce heat to low and let simmer for 5-10 minutes.
  2. CHICKEN: Heat a large saucepan with olive oil over medium heat. Cook onion and garlic on low heat stirring frequently for 2 minutes. Add the rest of the ingredients and mix together. Set aside.
  3. ENCHILADAS: Preheat oven to 400 degrees, and spray a 13 x 9″ baking dish with non-stick spray. Fill each tortilla with 1/3 cup of chicken mixture, roll and add to pan. Pour enchilada sauce over the rolled tortillas. Add cheese on top. Cover with aluminum foil and bake in oven for 25 minutes.
  4. Remove from heat, plate and garnish with cilantro and sour cream or Greek yogurt
  5. Enjoy!

FIXATE CONTAINERS:

1 Red
1/2 Purple
1 Yellow
1 tsp

2B MINDSET:

Great for lunch!!!

Shrimp Cauliflower Fried Rice

This is a GREAT healthy dupe for fried rice. The taste, texture and everything is almost exactly spot on to what you’d get with the regular rice version. BUT the carbs and calories are WAY lower in this recipe! Enjoy as a super filling lunch or dinner!

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INGREDIENTS:

3 bags frozen cauliflower rice (I use Birds Eye brand)
2 cups shredded carrots (I buy these pre shredded)
3 cloves garlic, chopped
6 green onion, chopped (will use whites and greens separately, so divide)
3 eggs
6 tsp toasted sesame oil
6 tsp reduced sodium soy sauce
16 shrimp, deveined and detailed
Non-stick cooking spray

DIRECTIONS:

  1. Heat stovetop to medium heat and spray pan with non-stick spray
  2. Add shrimp and cook until pink throughout; remove and set aside
  3. Spray pan again with non-stick spray and add garlic and onion whites; cook for 2-3 minutes
  4. Add cauliflower and carrots; cook, stirring frequently for 6-8 minutes
  5. Shift rice in pan and make a well in the center. Add eggs and cook, stirring frequently to mix in scrambled egg to the rice mixture
  6. Add oil and soy sauce; cook, stirring frequently for 5-7 minutes; add more soy sauce as needed, to taste; mix in cooked shrimp
  7. Remove from heat, plate and garnish with greens from the onion

I like to add some heat to my fried rice. Sambal Oelek (an Indonesian chili paste)  can be found in most grocery stores. Check the ethnic/international aisle near the curry pastes and soy sauce or fish sauce.

Enjoy!

FIXATE CONTAINERS:

2 Red
1 Green
1 tsp

2B Mindset:

Great for lunch – be sure to add an FFC
OR
Great as a filling dinner

 

Turkey Taco Bowl: My Go to for Meal Prep

Turkey taco bowls are insanely simple to make, and are my go to lunch or dinner meal prep. I made it EVEN EASIER for myself by buying frozen rice, canned beans and fresh pre-made pico de gallo! These take me no more than 30 minutes, and I can make a weeks worth of meal preps.

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INGREDIENTS:

2 bags frozen rice (I use O Organics Frozen Brown Rice)
32 oz or 2 packs of ground turkey (I usually get Jennie-O Extra Lean)
1 can each of black and pinto beans (I use O Organics reduced sodium)
1 container of fresh pico de gallo (most grocery stores have this in the pre-cut veggie section)
Taco seasoning (I use Flavor God Taco Tuesday – it is the BEST taco seasoning EVER)

DIRECTIONS:

  1. Lay out all your meal prep containers
  2. Spray a pan with non-stick spray and heat to medium heat
  3. Add ground turkey and use a spatula to chop into tiny pieces (continue to let cook, mixing occasionally, and breaking up the turkey). Once nearly cooked through add a generous amount of taco seasoning; fill each container with a red container of cooked turkey (equivalent is 3/4 cup)
  4. Drain black and pinto beans using the top of the lid (don’t rinse off the beans); mix them together in a bowl and add beans to your prep containers with a yellow container (equivalent is 1/2 cup)
  5. Put frozen rice bag in the microwave and heat according to directions on box; once cooked add a yellow container of rice to each prep container (equivalent is 1/2 cup)
  6. Finally add a green container of pico de gallo to each container (equivalent is 1 cup) – caution here: salsa is usually full of more ingredients and higher in calories than fresh pico, so read your ingredients!

Feel free to add hot sauce (I drench my food in cholula), or lettuce as a base. Sometimes I get fancy and add some black olives or radishes… all great options!

Enjoy!

FIXATE CONTAINERS:

1 Red
1 Green
2 Yellow

Clean and Healthy Pizza

One of my new FAVORITE quick dinner options. This is both husband and toddler approved, and it’s also a great option for those of you eating on the higher fat or lower carb side of the spectrum (aka keto-esque). All of the ingredients I used were from Whole Foods. I like their store brand, 365 Organic, because the ingredients are generally no sugar added, and free from weird fillers and processed junk. HOWEVER, always read the label! You’d be surprised how many “organic” or “healthy” items have a bunch of crap added.

INGREDIENTS:

1 Outer Aisle Cauliflower Pizza Crust
1/3 Cup Low-Moisture Part-Skim Mozzarella
7 slices Uncured Pepperoni
1/4 Cup Pizza Sauce
4 Basil Leaves, minced

DIRECTIONS:

  1. Pre-heat oven to 425 degrees
  2. Top pizza crust with pizza sauce, cheese, pepperoni (or any toppings you’d like) and cook in oven for 8 minutes.
  3. Remove and top with basil.

Enjoy!

FIXATE CONTAINERS:

1 Red
1 Green
1 Blue

Shakeology Peanut Butter Cups

Reese’s Peanut Butter Cups are my FAVORITE candy around. I have a hard time resisting around Halloween time, so I decided to whip up a batch of healthier peanut butter cups using my go to, Shakeology. These clock in at HALF the calories of the Reese’s cup, and come with a ton of added vitamins and nutrients.

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INGREDIENTS:

1 scoop or packet chocolate Shakeology (regular or vegan)
3 Tbsp coconut oil, melted
1/2 Cup powdered peanut butter (like PB2)
1/2 Cup Water

DIRECTIONS:

  1. Combine coconut oil and powdered peanut butter in a bowl and mix
  2. Combine water and Shakeology in a separate bowl and mix
  3. Line a muffin pan with 9 liners, separate the peanut butter mixture evenly and then top evenly with the shakeology mixture
  4. Freeze for at least 30 minutes, then let thaw for 2-3 minutes prior to eating
  5. Makes 9 peanut butter cups

Enjoy!

FIXATE CONTAINERS:

1 Yellow

Greek Yogurt Berry Parfait

Looking for a SUPER QUICK and yummy breakfast or snack? One of my favorite options is a yogurt and berry parfait. You can include any fruit you’d like, but I prefer berries as they are naturally lower in sugar than other fruit options.

If you work full time the ingredients can easily be stored in your work fridge, and put together in a few minutes! No prep needed!

parfait

INGREDIENTS:

1 Cup 0% Greek Yogurt
1 Tsp Honey
1 Cup mixed berries (I prefer strawberries, raspberries and blackberries)
2 Tbsp sliced almonds (get these from the bulk bin at your grocery store)

DIRECTIONS:

  1. Layer yogurt, honey, berries and top with sliced almonds.
  2. I sometimes sprinkle on cinnamon or Flavor God Chocolate Donut Seasoning

Enjoy!

FIXATE CONTAINERS:

1 Red
1 Purple
1/2 Blue

Asian Ginger Shrimp Salad

As I continue with my weekly meal prep I’ve been getting better about figuring out new recipes on my own. Some are duds, but from time to time I’m pretty damn impressed with myself. This week I get a gold star. This salad is super yum, and SUPER simple to make. Works great for prep, and is healthy and clean.

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INGREDIENTS (for salad):

1 Cup greens
1 Cup shredded red cabbage
1 Cup cherry or regular tomatoes
2 Tbsp chopped chashews
1 Cup Sesame Ginger Shrimp (see recipe below)
2 Tbsp Asian Vinaigrette (see recipe below)

DIRECTIONS:

  1. Layer greens, cabbage, tomatoes, shrimp and cashews. Top with dressing prior to eating!

 

INGREDIENTS (for shrimp):

1 Tbsp sesame oil
1 lb shrimp
2 Tbsp minced ginger
1 Tbsp curry powder
chili powder (to taste)
salt (to taste)

DIRECTIONS:

  1. Heat sesame oil in pan on medium heat
  2. Add shrimp, ginger, curry powder, chili powder and salt
  3. Cook until shrimp is pink and cooked throughout
  4. Remove from heat and cool

 

INGREDIENTS (for dressing):

1/3 Cup rice vinegar
1/3 Cup Bragg’s liquid aminos (or low-sodium soy sauce)
1 tsp locally sourced honey
5 Tbsp sesame oil

DIRECTIONS:

  1. Whisk all ingredients together until no longer separating. Shake prior to serving if you are making ahead of time.

Enjoy!

Shift Shop: 3-Weeks to RAPID Results

Ok… I did the Ultimate Reset, a 3-week total body detox. Along with that I did yoga every day. It was amazing. I had incredible results (check them out here), but I am ready for something new! DUN DUN DUN!

I have seen the test group results (check them out yourself here) from this program, and they are INSANE. This is a 21-Day program, with multiple rounds if you want to keep building every 3 weeks.

The program alternates between cardio and strength based workouts, and also includes a core workout and mobility workout for your recovery day. Results on average range anywhere from 5-15 pounds lost, but the inches lost and muscle gain are incredible. I’m talking mom tummy to 6-pack in three weeks. W.T.F.

So what does each week look like? It’s actually super simple, and easy to follow along. THERE IS EVEN AN INDIVIDUAL MEAL PLAN ALONG WITH RECIPES PROVIDED FOR EACH WEIGHT RANGE. Literally 0 guesswork if you aren’t big on meal planning.

Week 1 your workouts are 25 minutes each, easing you into the program, getting used to the moves, and your meal plan (which, again, is completely laid out for you) consists of a healthy balance of fats, carbs and protein.

Week 2 your workouts ramp up to 35 minutes each, and are slightly more intense to make sure there are no plateaus as your body gets used to the workouts. Diet is dialed in slightly as you cut back on starchy carbs (like beans and lentils) while increasing veggies and protein.

Week 3 your workouts increase again up to 45 minutes each, and are a higher intensity than the prior week. Your diet goes through one last change, and carbs are cut back again with veggies and protein increasing.

The impact of the above is RAPID results as your body is conditioned and trained to run at its peak. There are modifiers for ALL moves, and Chris Downing, the creator and trainer is full of motivation and inspiration to keep you going every day (seriously, I’m obsessed with the guy)!

All of this can be done from home, there are no special foods so you can keep your grocery budget down, and when paired with Shakeology you seriously NEVER feel hungry.

If you are down to try out this program, along with 100’s of different programs
for an entire year, YOU GOTTA CONSIDER joining my annual bootcamp. Accountability, FUN, daily check-ins, meal plan and prep help, fitness tips and a seriously AMAZING group of incredible people to cheer you along the entire way. No more band-aids and yo-yo diets… we are all about lifestyle changes. Apply for a spot HERE!