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!!!

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

Weekly Meal Plan + Workout Schedule: May 15, 2017

This next week marks the start of Week 7 of Body Beast, an at home (or at the gym) heavy lifting program. I am so in love with this program, and the changes I’m seeing in my body… BUT the weeks I don’t really plan out my meals and stick to the plan I don’t see the same great results (duh!). So, I wanted to keep myself accountable by posting my workout schedule and meal plan for the week. I am eating a bit more calories (my protein intake is higher) than I normally would because I’m really focused on lifting heavier.

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If you’re interested in the program I’m doing, or joining one of my upcoming accountability groups feel free to reach out to me here!

Grilled Garlic Dijon Salmon

This is a SUPER QUICK and very clean recipe I like to make from time to time. Usually I’ll wait until there’s a good sale on salmon because it can be a bit pricey, but it’s a GREAT lean protein source and full of healthy fats and nutrients. This whole recipe can be made in less than 15 minutes, and you can also double the recipe for leftovers the next day.

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INGREDIENTS:

4 garlic cloves (or 2 teaspoons of minced garlic)
1 tsp Herbs de Provence
1 tsp olive oil
1 tsp red wine vinegar
2 tbsp Dijon mustard
4 (6oz) wild salmon fillets (roughly 1″ thick)
Salt and pepper
1 lemon

DIRECTIONS:

1. Mix garlic, herbs, vinegar, oil and Dijon mustard in a food processor or bowl.
2. Heat pan over medium heat, and spray with non-stick oil. Season salmon with salt and pepper and add to pan for 5 minutes without moving
3. Flip salmon fillets and spoon half of the sauce onto the salmon. Continue cooking for 4 minutes.
4. Turn a final time and spoon the remaining mixture onto the salmon. Cook for another minute.
5. Garnish with lemon wedges and serve warm.

ENJOY!

Fixate Containers: 
1 Red, 1 Tsp

Clean and Healthy Taco Bowls

Taco bowls or tacos are one of the EASIEST and QUICKEST recipes I have in my arsenal. My husband and one year old both love them, so it’s a great dinner option that will appeal to the whole family. They can also be clean and healthy if you make a few quick and easy swaps.

taco bowls

Healthy Swaps:

  • Swap ground turkey instead of ground beef. It’s lower in fat!
  • Toast tacos instead of frying – also use corn instead of flour.
  • Add flavor to your food with seasoning and fruit juice (limes in this case) instead of with cheese and sour cream.
  • Choose one carbohydrate instead of multiples: my favorites are either brown rice/quinoa, black beans or tortillas. Go with a bowl and cut out the tortillas all together!

Healthy Taco Bowls (or Tacos)

Makes 2 bowls or 4 tacos

Ingredients:

1 Tbsp. Olive oil
12 oz Ground turkey
2 Tbsp Taco seasoning (I used Flavor God Taco Tuesday seasoning)
1 Cup Pico de Gallo (or salsa)
1 Cup Black beans
2/3 Cups Shredded Mexican cheese blend
Lime

Optional:

4 Corn tortillas (small size)
1 Cup Brown rice (cooked)

Directions:

  1. Add olive oil to pan over medium high heat. Add ground turkey and seasoning. Continue to break up with spatula until cooked through. Roughly 10 minutes.
  2. Drain and rinse black beans
  3. Cook rice according to directions (if using)
  4. Toast tortillas (if using)
  5. Divide all ingredients into 2 bowls or onto two plates (if making tacos)
  6. Top with hot sauce of your choice and a fresh squeezed lime wedge

Container count for bowls no rice: 
1 Red, 1/2 Green, 1 Yellow, 1 Blue, 1 Tsp

Container count for tacos no rice: 
1 Red, 1/2 Green, 2 Yellow, 1 Blue, 1 Tsp

Container count for tacos & rice: 
1 Red, 1/2 Green, 3 Yellow, 1 Blue, 1 Tsp