Core de Force Meal Plan – Week 2

core-de-force-week-2 Thanksgiving week meal plan

Wow, I have to say that making a meal plan for Thanksgiving week is the hardest meal plan that I’ve done. My main goals this week are to focus on eating vegetables and fruits, choosing whole food side dishes when I can, skip the extra dressings and to enjoy a treat or two and not beat myself up.

Core de Force Meal Plan

Core de Force Meal Plan

How does surviving the holidays with your health intact sound? I’ll be the first one to admit I can’t pass up a good cookie or real butter! But I’ve also learned that it’s ok to have a treat here and there as long as I eat healthy overall. It’s all about balance. This group is about support and encouragement and accountability. We check in daily on things like whether we drank enough water and if we got our workout in. I was traveling for work last week and the ladies in my group encouraged me to stay on track…even in the airport 😀I hope you’re interested in joining us.

Don’t forget that Core de Force is ON SALE this month! It’s a great deal, message me for info.

Healthy holidays challenge group - Limited time

Healthy holidays challenge group – Limited time

Pumpkin Cauliflower Casserole

One recipe that I need to try is Pumpkin Cauliflower Casserole! Created by 21 Day fix superstar, Autumn Calabrese and her brother, this sounds like a great way to use up all of those pumpkins I grew in the garden. Stay tuned for how this recipe goes over at our house.

Ingredients
  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper
  • (to taste; optional)
  • ¾ cup unsweetened almond milk
  • ⅓ cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole wheat panko bread crumbs

 

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21 Day Fix – Pumpkin Pie Shakeology

Is a Pumpkin Spice Latte 21 Day Fix approved??

Pumpkin Pie Shakeology is!!

Pumpkin pie shakeology

Pumpkin pie shakeology

21 Day Fix – Pumpkin Pie Shakeology

  • 3/4 c. milk (I used almond milk)
  • 1/2 c. pumpkin puree
  • 1 tsp pumpkin pie spice
  • 1 scoop vanilla Shakeology
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp cinnamon (I only had cinnamon so that’s all I used and it was fantastic)
  • Ice cubes, 1 cup or equivalent
  • Blend everything together in a high speed blender. Sprinkle cinnamon on top.
Pumpkin pie shakeology

Pumpkin pie shakeology – In 1/2 c. of pumpkin puree there 280% Vitamin A

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Resolution Reset

Back to School and back to your goals

It’s that time of year. Back-to-school season. And this is the perfect time to take a look at your New Year’s Resolutions and evaluate what worked and what didn’t. Now is the time to reset your habits so that you’re on a good path going into the holiday season (Halloween, Thanksgiving, Christmas).

Tips to keep your New Year's Resolutions and reap a full harvest later on.

Resolution Reset

Think about what goals you would like to accomplish this year. What are some resolutions that you made back in January that you want to re-commit to? I completed the 21 Day Fix extreme program and I want to complete it again.

My Second Chance in 2016 Health & FItness Goals

  • Complete 21 Day Fix Extreme
  • Complete The Master’s Hammer and Chisel

 

Country Heat Meal Plan

The scoop on the Country Heat Meal Plan

Country Heat Eating Plan B - 1500-1,799 calories

Country Heat Eating Plan B – 1500-1,799 calories

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Country Heat Meal Plan details

I’ve been combing through the Country Heat meal plan booklet and I have to say that I LOVE this meal plan! I feel like it is more attainable than 21 Day Fix extreme. It’s mostly the same, but there are a few differences. For example, the new booklet makes planning even easier by showing a “Pick-a-meal” section where the meal is planned, you just have to pick one. There is also the option for substitutions. 3x a week, you can substitute a regular yellow for a TREAT! And in the booklet, there are some great treat recipes…like Double Chocolate Cookies…sign me up!

Country Heat Eating Plan B - 1500-1,799 calories

The meal planning process

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Country Heat Eating Plan

Country Heat Eating Plan

Yippee – yay! SO EXCITED for the Country Heat Eating Plan and Program! Workouts start tomorrow! P.S. It’s not too late to join a challenge group! I’ll review the workouts as well, but today I am setting the foundation for the rest of the week and planning my meals.

Country [H]eat Eating Plan

Who can resist the clever placement of the pizza slice?? Love it!

Country Heat details

  • The first exciting thing I found in the eating plan booklet is the concept of “You Pick One” – OK, so I have to confess this reminds me of Pick-a-Path books from middle school and I loved them. Anyway, the concept is: Pick One! Review the container list (in your booklet and listed below) and pick one. Just remember to follow your calorie bracket.
  • Calorie brackets: No surprises here but send me a message if you’d like more info.
    1. 1200-1499
    2. 1500-1799
    3. 1800-2099
    4. 2100-2300
  • The Containers – If you’ve done the 21 Day Fix, you’re familiar with the containers. They’ve been redesigned and now have a little indentation in the cover so they’re easier to get on and off.

TIP! Aim for 3 balanced meals and 2 snacks – about 2-3 hours apart.

The Containers

REDS – Protein

Note: This is my modified list, but not a comprehensive one.

  • Eggs, 2 large
  • Boneless, skinless chicken breast (or turkey)
  • Fish, cooked & flaked
  • 1 scoop of Shakeology
  • Red meat, extra-lean, cooked & chopped
  • Tofu
  • Pork tenderloin
  • Tuna (canned in light water & drained)
  • Ham or turkey slices (minimally processed & low sodium is ideal)
  • Cottage cheese
  • Veggie burger (1 patty)
GREENS – Vegetables
  • Spinach, cooked or raw (perfect because I add spinach to my shakeology every day)
  • Winter squash, cubed (I don’t know why I was expecting to see this in the yellow containers but glad to see it here!)
  • String beans – the time of year where they’re fresh from gardens & Farmer’s Markets
  • Carrots – 10 med baby carrots
  • Peppers, sliced – these are a great snack to take to work
  • Eggplant (1/2 of a medium) – WHAT? If you have any good eggplant recipes, PLEASE SHARE! The only way I know how to cook eggplant is to fry it…  🙂
  • Cucumbers – another great veggie to take advantage of this time of year
  • Celery
  • Lettuce
  • Mushrooms
  • Chopped onions
Purples – Fruits

If you have a sweet tooth like me, you might find that it’s easier to eat more fruit than veggies. Just try to get all your veggies in before you grab another fruit. However, if you do – berries are at the top of the list because they’re so good for you. Reach for them!

  • SaveSaveSaveSaveSaveSaveBlueberries – I’ve noticed that blueberries have been on sale lately. It’s also a good time to stock up and freeze berries. Learn more about freezing berries here.
  • Raspberries, any berries
  • Pomegranate (1 small)
  • Watermelon – It’s a great time of year to buy watermelon on special. I also have a great Shakeology recipe with watermelon here.
  • Peaches
  • Pear
  • Pineapple
  • Salsa (bottled, but fresh homemade or pico de gallo count as a green!)
Yellows – Carbs

Yellows can be a toughie for some of us. Especially if you have a stressful day at work and want to mindlessly munch. But ask yourself, is it really worth it?

  • 8 small crackers
  • Corn on the cob – 1 ear. BEST TIME of the YEAR for FRESH sweet corn!
  • Oatmeal (cooked)
  • Bread (whole grain, 1 slice) – To me, this is an important substitution. When I make spaghetti and my husband is having garlic bread with lots of cheese, I can easily make toast and sprinkle garlic powder on it for a healthier alternative.
  • Pasta (whole grain)
  • Peas
  • Rice
  • Potato
  • Sweet potato (This is the top-of-list option for having lots of nutrients.)
  • Quinoa – I love to make a large batch of quinoa and freeze it. That way it’s easy to toss on a salad and pack in my work-lunch.
Blues – Healthy Fats

Oh, I love the blues! Once you start using the blue containers, you’ll realize how much a little container of flavor can truly accent a simple meal.

  • Feta
  • Avocado – 1/4 medium. I’m always surprised by how much flavor and fullness avocado add.
  • 12 almonds, whole & raw – 12 almonds might not sound like much but savor the flavor. Enjoy with a crunchy apple:)
  • Provolone
  • Cheddar – I can’t resist a super-sharp cheddar
  • 10 pecan halves
Orange – Seeds & Dressings
  • Olives, 10 medium – I don’t know what it is about olives, but for me, they add so much flavor – Yum!
  • Sunflower seeds
  • Flaxseeds
Teaspoon – Oils & Nut Butters
  • Extra virgin olive oil
  • Nut butters
  • Seed butters
Be sure to check back in!

Be sure to check back in!

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ALDI 21 Day Fix menu plans and grocery list

ALDI Meal Plan – 21 Day Fix SUMMER EDITION

If you’re like me, you want to eat healthy and yet you want to stay on budget. It’s important to plan ahead and not waste food. I put the meal plan together based on items I’ve purchased at ALDI. A new ALDI store recently opened where I live and I was surprised to find such a great variety of produce and slash my grocery bill at the same time.

21 Day Fix Meal Plan - Shopping at ALDI

21 Day Fix Meal Plan – Shopping at ALDI

The meal plan and grocery list are based on the 21 Day Fix Meal plan and use the 1,500-1,799 calorie bracket as a guideline. A few key things about the meal plan:

  • You can easily adjust for a different calorie bracket by adding or subtracting containers.
  • You can easily adapt this menu plan for a family. I plan on buying extra of all of the dinner items and that works out well to serve more than one person.
  • I’ve incorporated leftovers in most lunches. I hate to see good, healthy food go to waste so I will be bringing leftovers to work.
  • If you happen to find a really good deal on berries, they’re easy to freeze. Read Freezing Summer Berries. This is also a great tip if you find some great berries at a Farmer’s Market. Our raspberry patch is starting to produce, so I will be freezing our raspberries.
  • To really succeed, I recommend the 21 Day Fix workouts. They’re also on special in July. Message me for info or use these links:)If you’re interested in the 21 Day Fix program, please fill out my contact form or use this link.

    21 Day Fix® and Shakeology Challenge Pack: http://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/21-day-fix?referringRepId=542509

    21 Day Fix EXTREME® and Shakeology Challenge Pack: http://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/21-day-fix-extreme?referringRepId=542509

 

Grocery List for 21 Day Fix, ALDI Meal plan

Grocery List for 21 Day Fix, ALDI Meal plan

RECIPES

Cafe Latte Shakeology

Watermelon & Cucumber Smoothie – Vanilla Shakeology

Protein balls

Peanut butter shakeology cups

This or That? California roll versus Sesame chicken

This or That?

This or that? What's better - A California Roll or Sesame chicken?

This or that? What’s better?

This or that? Should I select a California roll or Sesame chicken? When I’m grocery shopping, it’s so easy to pick up something for a quick dinner. My husband prefers Chinese with fried rice and I usually have that as well. However, this time, I decided to choose the California roll. When I compared the two in my Fooducate app, I’m glad I did! It’s not always possible to eat perfectly, but in these situations be sure to make the BETTER choice!

Sesame Roll: Grade B-
Chinese chicken: Grade D+

Nutrition breakdowns:

California Roll - Grade B-

California Roll – Grade B-

Chinese - Grade D+

Chinese – Grade D+

Sweet & Tart Shakeology

Sweet & Tart – Melt my Heart

I love the combination of sweet and tart flavors in this smoothie. Sweet, dark cherries and bright tart cherries have many health benefits (see below the photo).

Sweet & Tart Shakeology

Sweet & Tart Shakeology

Health benefits of cherries

  • Helps you get a better nights sleep
  • Reduces risk of heart disease
  • Helps reduce post-workout muscle soreness
  • Fights inflammation linked to arthritis

Ingredients:

Blend & Enjoy!

Dark, sweet cherries and bright, tart cherries

Dark, sweet cherries and bright, tart cherries

21 Day Fix Grocery list – PRINTABLE

In an effort to make meal planning even easier for those of you in my challenge group, I’m creating free printables! Click the link below to download the grocery list PDF. View other posts to download the meal planning template and the 21 Day Fix Tips list. Planning your meals will help weeknights go much smoother as well as save you money. Enjoy!

P.S. If you join my challenge group, you will have access to printables specific to your calorie range!

21 Day Fix Grocery list printable for meal planning

21 Day Fix Grocery list printable for meal planning.

This version is easier for printing, to save you $$ on ink.

21 Day Fix Tips

Success on the 21 Day Fix

The 21 Day Fix is a great way to learn proper portion sizes and what you should be eating. I remember in high school when it was the Basic Four Food Groups. I would eat almost an entire loaf of bread in one day because I thought that was good for me. Crazy, right? Now I know better:) And even though I know better, I still need help getting the right portions. Just this weekend, I visited my grandmother in the hospital and it was really difficult eating healthy but I always have the portion-control containers in my mind, so that helps. Green = vegetables. Okay, I can get vegetable soup in the hospital cafeteria. Purple = fruit, that means I can get a serving of fresh-cut fruit. Yellow = quinoa and in the 21 day fix, I learned that quinoa is a healthier choice than white rice. I am a firm believer in progress, not perfection. I hope the tips below will help you on your journey:) Please send me a message if they do!

 

21 Tips for the 21 Day Fix

21 Tips for the 21 Day Fix

For tips on drinking more water: Click here

More 21 day fix resources here