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 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.
- 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.
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
- 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
- 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!
- Learn more about freezing berries here. Blueberries – I’ve noticed that blueberries have been on sale lately. It’s also a good time to stock up and freeze berries.
- 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.
- 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)
- 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.
- 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:)
- 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
Teaspoon – Oils & Nut Butters
- Extra virgin olive oil
- Nut butters
- Seed butters