SWEET POTATO EGG CUPS

Ingredients:
Nonstick cooking spray
3 medium sweet potatoes, shredded
3 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 medium onion, chopped
1 cup broccoli florets, chopped
12 large eggs
¼ cup shredded cheddar cheese

Directions:
1. Preheat oven to 375° F.

2. Lightly coat a twelve-cup muffin tin with spray. Set aside.

3. Squeeze moisture from sweet potatoes using a clean kitchen towel.

4. Combine sweet potatoes and 2 tsp. oil. Season with salt and pepper if desired. Divide evenly between prepared muffin cups; press sweet potato mixture into bottom and sides of muffin cups. Bake for 14 to 16 minutes, or until edges are golden brown. Set aside.

5. Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.

6. Add onions and broccoli; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Remove from heat. Set aside.

7. Place eggs in a large bowl; whisk to blend.

8. Add onion mixture; mix well.

9. Evenly pour egg mixture into muffin cups. Evenly sprinkle with cheese.

10. Bake for 15 to 18 minutes, or until a toothpick inserted into the center of cups comes out clean

BLUEBERRY OATMEAL MUFFINS

Ingredients:
Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts

Directions:

1. Preheat oven to 350° F.

2. Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.

3. Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.

4. Gently fold in blueberries and walnuts.

5. Evenly divide batter among prepared muffin cups.

6. Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.

7. Transfer muffins to rack; cool.

Honey Mustard Dressing

INGREDIENTS

• 1/2 cup dijon mustard 
• 1/4 cup raw honey
• 2 tablespoons extra virgin olive oil
• 2 tablespoons of water
• 1/4 cup lime juice
• 1/2 tsp of sea salt 

DIRECTIONS

1. Put all ingredients into a medium size bowl and stir until completely combined. 

2. Store in airtight container.

CREAMY BUTTERNUT SQUASH SOUP

Ingredients

• 1 large butternut squash
• 1 tsp coconut oil
• 1 large yellow onion, chopped
• 2 garlic cloves, chopped
• 3 cups vegetable broth
• 1/2 cup lite coconut milk, plus additional to garnish
• 1 tbs curry powder
• salt/pepper to taste
• grated fresh nutmeg (optional)
• fresh cilantro (optional)

Directions

• Cut squash in half long ways and scoop out seeds (save seeds to roast later!).

• Place cut side down on a baking sheet lined with parchment paper.

• Roast at 35o degrees for about an hour (until soft to the touch).

• Remove from oven and allow to cool.

• Meanwhile, sauté onion in coconut oil in a large pot until translucent.

• Add garlic and continue to sauté for a couple minutes more.

• Scoop out flesh of squash and add to a blender with sautéed onions and garlic, vegetable broth, coconut milk, curry, and salt/pepper. Blend until smooth. You may have to work in batches.

• Pour all of soup into the large pot and allow to simmer. Swirl in additional coconut milk to individual serving bowls to garnish. Add nutmeg and cilantro.

22 MINUTE HARD CORPS. PROGRESS UPDATE AND PICTURES WEEK 3

I am so excited to share with you my week 3 picture and measurements! I wanted to share them first with you all because I know you have been following my journey and I am so very thankful for your continued support through Instagram and Facebook! I have been working hard these past couple of weeks to lead by example and show others that it can be done if you put your mind to it! So today I'm excited to share with you my hard work!

So the honest to goodness truth about what I think about the first 3 weeks!!!
Was it hard, Hell YES!  Did it challenge my inner confidence?  YES!  Did I do it when I didn't want to YES?!?!!!!!!  Was I sore the first week??  YES!!!  Have I missed a workout? YES do to my back injury flaring up I had to miss 2 of the workouts during week 3. Otherwise I followed the workout calendar to the T. I also followed the modifier for all exercises since I am still recovering from a back injury. 

Nutrition?  YES, I have followed the nutrition very closely but I did have a few slip ups along the way. If my memory serves me correctly each week I had a cheat meal. lol Let me clarify what I mean by cheat meal. Cheat meal for me is that I had carbs with my dinner. My meal plan does not call for carbs after lunch. So ... was I perfect, nope but did I try hard!  YES!!!  I truthfully have followed my meal plan I made every week and I have kept track of the good and bad days in my journal.  I have really forced myself to stay focused on what I really want and the results I am working towards. Let me tell you, that seeing my 3 week pictures totally makes it all worth it.  Seeing all the progress because of my hard work is better than any cake, pizza or cookie!  I know that everyone thinks about nutrition differently and how they quote on quote diet but for me following this nutrition plan has been super easy. It's become a way of life for our family and clean eating is just what we do!  There are habits we have broken and habits we struggle to break, but regardless we are getting stronger each and every day!

I am still in shock how I am eating more, working out less, lifting lighter, modifying moves and still seeing AWESOME RESULTS!!! I can't wait to see my final 8 week results. 

Starting Weight 128, Current Weight 125
So I have lost a total of 3 lbs and 5 inches in 3 weeks!!!

I will take it!!!!!  These are hands down super awesome results!  Trust me, if you want to change you totally can! Bring on week 4!!!!

I am so excited to keep going with my progress and to see what the rest of 22 Minute Hard Corps. can do for me!  I truthfully believe that it is staying consistent with my meal plan that will make or break it!  If you can buckle down the nutrition, then you too will have success with the program.  

 Are you looking for a way to get back in shape and don't know where to start? I can help you! If you would like to join me... I would love the honor of coaching you through 22 Minute Hard Corps. Don't waste another day wishing you could be healthier and happier. Take action today and please complete the application below!

Fill out my online form.

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MEAL PLAN FOR 2100 - 2499

This Week’s Meal Prep Menu:

Breakfast: Oatmeal with berries and nut butter, scrambled eggs, and roasted asparagus

Shakeology Snack: Shakeology with frozen pineapple, peaches, and sunflower butter

Snack: Strawberries with goat cheese (or feta cheese) and balsamic vinegar

Lunch (M/W/F): Southwestern Spinach Salad with Chicken

Lunch (T/Th): Salmon with Arugula, Sweet Potato Bites, and Spicy Honey Mustard Sauce

Dinner (M/W/F): Baked Tilapia with Curry, Lemon Slices, and Zucchini or Yellow Squash

Dinner (T/Th): Spiced Bison Patty with Mushrooms and Herbs

Here’s what your meal prep for the week will look like when you’re done.

BREAKFAST
1 cup oatmeal with 1 cup berries, 2 tsp. nut butter, 4 eggs scrambled, 5 spears asparagus (1 green, 1 purple, 2 red, 2 yellow, 2 tsp.)

SHAKEOLOGY SNACK
1 scoop Shakeology with 1 cup frozen pineapple or peaches (or ½ cup of each) and 3 tsp. sunflower butter (1 red, 1 purple, 3 tsp.)

LUNCHES

M/W/F: Southwestern Spinach Salad with Avocado Dressing (1 cup baby spinach, ½ cup tomatoes, ½ cup chopped bell pepper, 8 oz. cooked chicken breast, ½ cup black beans, ½ cup corn, Avocado Dressing, green onion, cilantro or parsley = 2 red, 2 yellow, 1 orange)

T/Th: Salmon with Arugula, Sweet Potato Bites, and Spicy Honey Mustard Sauce
6 oz. cooked salmon with 2 cups arugula, 1 cup sweet potato bites, and spicy honey mustard sauce (2 green, 2 red, 2 yellow, 1 orange)

SNACK
1 cup strawberries, ¼ cup goat cheese (or feta) with balsamic vinegar (1 blue, 1 purple)

DINNERS
M/W/F:
6 oz. Baked Tilapia with Curry and Lemon with Squash Medley (2 red, 2 green, 1 tsp.)

T/Th:
Bison Patty with Mushrooms
(6 oz. cooked Bison Patty with 2 cups sautéed mushrooms = 2 red, 2 green, 1 tsp.)

YOUR STEP-BY-STEP STRATEGIC GUIDE TO PREPARING YOUR PREP QUICKLY:

1. Deploying the right equipment will make this advanced meal preparedness more efficient. A rice cooker or multi-cooker with a “porridge” setting will make it easy to cook oatmeal without having to stand at attention while the pot boils. If you do not have a rice cooker or multi-cooker, it can be cooked on the stovetop. Cook 2 cups steel cut oats in 6 cups water. When cooked, stir in 3 Tbsp. plus 1 tsp. nut butter and 2 tsp. cinnamon. Divide cooked oats evenly between five food containers, placing about 1 cup oatmeal in each. Set aside to cool.

2. Heat oven to 375° F. Coat two baking sheets with nonstick spray. Wash 25 asparagus spears, then chop about two inches off the ends and discard ends. Place asparagus on one baking sheet, season with salt and pepper if desired. Place asparagus in the oven for 10–15 minutes or until tender. Asparagus will be eaten with breakfasts. Divide evenly between oatmeal containers, or place in separate containers and refrigerate. Peel three sweet potatoes and chop into bite-sized pieces. Place sweet potatoes on second on baking sheet and season with salt and pepper if desired. Bake sweet potatoes for 10 minutes. Stir, and then cook 10 minutes more, or until tender when pierced with a fork. Set sweet potatoes aside. Leave oven on.

3. Crack 20 eggs into a large bowl and scramble with a whisk. Heat a large pan over medium low heat. Spray with nonstick cooking spray. Add eggs and turn heat to low. Cook, stirring constantly until eggs begin to set. Remove from heat when just cooked but still very soft. They will cook more when reheated. Remove eggs from pan and allow to cool completely. Divide eggs evenly between five small containers or plastic bags. Place in freezer. When ready to eat, reheat in the microwave for 2 minutes or more as needed. Serve with oatmeal, asparagus, and 1 cup fresh berries.

4. Next, cook the salmon. Heat a large pan over medium heat. Rinse and pat dry 1 lb. of salmon. Season with salt and pepper. Spray pan with nonstick cooking spray. Place salmon in pan. Cook for 3–4 minutes, then flip and cook 3–4 minutes more, or until fish flakes easily with a fork. Remove from pan and set aside to cool. When fish has cooled, prepare two food containers each with 2 cups spinach. Place a piece of salmon in each container. Add 1 cup sweet potatoes to each container. Place in refrigerator.

5. Make the Honey Mustard Sauce and add cayenne pepper to turn up the heat (and crank up your metabolism). In a small bowl combine ½ cup yogurt, 3 Tbsp. Dijon mustard, 3 Tbsp. honey, 3 Tbsp. apple cider vinegar, ¼ cup extra-virgin olive oil, a dash of cayenne, and salt and pepper to taste. Mix well. Serve with salmon, arugula, and sweet potato bites.

6. Prepare to bake fish in foil packets, a foolproof way to get moist, flaky results every time. While vegetables roast, lay out three 20-inch sheets of aluminum foil. Cut three zucchini and three summer squash into ¼ inch thick slices. Distribute squash evenly on each sheet of foil and drizzle each with 1 tsp. coconut oil. Rinse and pat dry 24 oz. of tilapia. Top each mound of vegetables with eight ounces of tilapia. Season with curry powder, salt, and pepper (if desired). Top fish with lemon slices. Fold foil around fish and vegetables to form a tightly sealed packet. Place packets on a baking sheet and bake for 20 minutes, or until fish flakes easily with a fork, about 20 minutes. Open foil packets, to arrest the cooking process. Transfer fish and vegetables to food storage containers. When cool, place in refrigerator.

7. Next, make the bison burgers and sautéed mushrooms. Place 1 lb. ground bison in a medium bowl. Season ½ tsp. chili powder, ½ tsp. cumin, ½ tsp. onion powder, ½ tsp. garlic powder, salt, and pepper and mix well. Evenly divide bison into two portions, and shape into burger patties. Heat a pan over medium heat, then spray with nonstick cooking spray. Cook burger patties for 5–6 minutes per side, or until desired temperature is reached. Set aside. Clean pan with a paper towel and spray with more nonstick spray. Add two chopped shallots and cook, stirring frequently for 1–2 minutes until shallots start to soften, being careful not to burn shallots. Remove shallots from pan and set aside. Add two 8-oz. packages of sliced mushrooms and 3 sprigs of fresh thyme to the same pan and cook, stirring occasionally until mushrooms are golden brown. When mushrooms are cooked, add cooked shallots, two tablespoons sherry vinegar and as much chopped parsley as you like and stir to combine. Divide mushrooms evenly between two food containers. Top with burger patties. When cool, place in refrigerator.

8. Prepare three large food containers for the Southwestern Spinach Salad. Fill each container with 1 cup spinach. Place 8 oz. cooked chicken breast on top of spinach. In a medium bowl combine a can of black beans, 1½ cups frozen corn, and 1½ cups cherry tomatoes cut in half, 1½ cups chopped bell pepper, 1 jalapeño, 3 chopped green onions, and as much cilantro (or parsley) as you want. Stir to combine. Top salads with bean mixture, dividing evenly between each container.

9. To make the Avocado Dressing, place avocado, ½ cup yogurt, 1 clove garlic, 1 Tbsp. red onion (or shallot), 1 Tbsp. lemon juice, and 9 sprigs of parsley in a blender; cover. Blend until smooth. Serve this dressing with the Southwestern Spinach Salad.

10. Remove the stems from 5 cups strawberries and slice. Divide strawberries evenly between 5 containers. Top each container with ¼ cup goat cheese (or feta). Place in refrigerator. When ready to eat, drizzle each with 1 tsp. balsamic vinegar. This tastes even better with aged balsamic vinegar, which is sweeter and thick like syrup.

11. Crack 20 eggs into a large bowl and scramble with a whisk. Heat a large pan over medium low heat. Spray with nonstick cooking spray. Add eggs and turn heat to low. Cook, stirring constantly until eggs begin to set. Remove from heat when just cooked but still very soft. They will cook more when reheated. Remove eggs from pan and allow to cool completely. Divide eggs evenly between five small containers or plastic bags. Place in freezer. When ready to eat, reheat in the microwave for 2 minutes or more as needed. Serve with oatmeal, asparagus, and 1 cup fresh berries.

12. Divide frozen peaches and pineapple between 5 plastic bags, placing 1 cup of fruit in each bag. Return fruit to freezer. These perfectly portioned bags are ready to make delicious Shakeology smoothies.

GROCERY LIST FOR THE WEEK:

Vegetables
25 asparagus spears
7 cups spinach (or lettuce, or arugula)
3 medium sweet potatoes
3 zucchini
3 yellow squash
2 medium bell peppers or 1 bag mini peppers
4 cups sliced mushrooms (about 2 8 oz. containers)
2 shallots
1 clove garlic
parsley
cilantro
green onion
1 jalapeño
fresh thyme
1 bag frozen corn

Fruits
1 lemon
5 cups mixed berries
5 cups strawberries
1 12 oz. bag frozen pineapple
1 12 oz. bag frozen peaches

Bulk
2 cups steel cut oats

Dry and Canned Goods
nut butter
1 can black beans

Proteins
24 oz. cooked chicken breast (or rotisserie chicken)
1 lb. ground bison
24 oz. tilapia
1 lb. salmon
20 eggs
8 oz. reduced fat (2%) plain Greek yogurt
Shakeology

Deli
1¼ cups crumbled goat cheese (or crumbled feta)

Pantry
Dijon mustard
raw honey
sea salt (or Himalayan salt)
curry powder
chili powder
ground cumin
ground black pepper
onion powder
garlic powder
cayenne
coconut oil
extra-virgin olive oil
balsamic vinegar
sherry vinegar
apple cider vinegar

This meal prep uses a lot of spices. If you don’t have all of them, just buy a few at a time until your pantry is stocked.

BASIC MEAL PLAN FOR 1200 - 1500 CALORIES

Breakfast: Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries

Shakeology Snack: Shakeology with 1 cup frozen raspberries or ½ banana and 2 tsp. nut butter

Lunch (M/W/F): Sesame Chicken with Asparagus

Lunch (T/Th): Quinoa Shrimp Cocktail

Dinner (M/W/F): Bison and Broccoli Stir Fry

Dinner (T/Th): Grilled Turkey Lettuce Wrap

Snacks: 8 walnuts sprinkled with cinnamon and cayenne or hummus with lettuce

BREAKFAST
Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries
(2 eggs, 1 cup spinach, ½ cup steel cut oats sprinkled with cinnamon and vanilla extract, 1 cup sliced strawberries = 1 red, 1 green, 1 purple, 1 yellow)

SHAKEOLOGY SNACK
Shakeology with 1 cup frozen raspberries or ½ banana  and 2 tsp. nut butter (1 red, 1 purple, 2 tsp.)

SNACKS
MWF: ¼ cup hummus with 2 lettuce leaves (1 blue)

T/Th: 8 walnuts sprinkled with cinnamon and cayenne  (1 blue)

LUNCHES
MWF: Sesame Chicken with Asparagus
(¾ rotisserie chicken breast, 5 roasted asparagus spears, ½ cup steamed snap peas, 2 Tbsp. sesame seeds, ½ cup brown rice sprinkled with cumin and chili powder, and chopped fresh cilantro = 1 red, 1 green, 1 yellow, 1 orange)

T/Th: Quinoa Shrimp Cocktail
(1 cup lettuce, topped with ¾ cup cocktail shrimp or cooked shrimp, ½ cup cooked quinoa, 1 chopped green onion, wedge of lime, chopped cilantro, drizzled with vinaigrette = 1 red, 1 green, 1 yellow, 1 orange)

DINNERS
MWF: Bison and Broccoli Stir Fry
(4 oz. ground bison, cayenne, garlic powder, 1 tsp. coconut oil, 1 cup broccoli florets = 1 red, 1 green, 1 tsp.)

T/TH: Grilled Turkey Lettuce Wrap
(4 oz. turkey patty with 2 lettuce leaves, 2 tomato slices, balsamic vinegar, 1 tsp. olive oil = 1 red, 1 green, 1 tsp.)

YOUR STEP-BY-STEP STRATEGIC GUIDE TO PREPARING YOUR PREP QUICKLY:

1. Deploying the right equipment will make this advanced meal preparedness more efficient. A rice cooker will make quick work of cooking the brown rice, quinoa, and if your cooker has a “porridge” setting, even the steel cut oats. If you do not have a rice cooker, all of these foods can be cooked on a stovetop. Start your meal prep by cooking ¾ cup brown rice in 1½ cups water, then set the rice aside to cool. Next, cook ⅓ cup quinoa in ⅔ cup water and then set aside to cool. Finally, cook 1 cup steel cut oats in 3½ cups water. Divide cooked oats evenly between five food containers, placing about ½ cup oatmeal in each. Set aside to cool.

2. While grains cook, bring a pot of water to boil. Fill a large bowl with water and ice. Place a steaming basket over the boiling water and steam 3 cups chopped broccoli for 2–3 minutes, then plunge broccoli into the icy water (this stops the cooking process and assures that your broccoli will be bright green when you eat it). Use a slotted spoon to remove broccoli from the ice water and set the broccoli aside. Using the same boiling water, steam 1½ cups snap peas. Plunge snap peas into ice water, then remove them with a slotted spoon and set aside.

3. Heat oven to 375° F. Coat a baking sheet with nonstick spray. Wash the asparagus, then chop about 2 inches off the ends and discard ends. Place asparagus on the baking sheet, season with salt and pepper if desired, then roast in the oven for 10–15 minutes or until tender. Leave oven on.

4. Heat a large pan over medium heat. Spray with nonstick cooking spray. Add 5 cups spinach, stirring frequently until spinach is wilted, about 3 minutes. Crack 10 eggs into a large bowl and whisk the eggs until the yolks and whites are combined. Add the spinach to the eggs and season with salt and pepper if desired. Spray a muffin tin with nonstick spray. Divide egg and spinach mixture evenly between 10 of the muffin cups. Bake in the oven for about 20 minutes, or until eggs are set. Place on a wire rack to cool, then remove egg cups from muffin tin. Add two egg cups to each of the containers that have oatmeal. Top each container of oatmeal with 1 cup sliced strawberries (or wait until after you reheat the oatmeal to add strawberries). Cover containers and place in fridge.

5. Sprinkle the brown rice with ½ tsp. cumin, ½ tsp. chili powder, 3 Tbsp. sesame seeds, and as much chopped cilantro as you’d like, then stir to combine. Fill three food containers with ½ cup each of the rice mixture. Top with ¾ of a rotisserie chicken breast, 5 spears of asparagus, and ½ cup snap peas. Sprinkle vegetables with 1 Tbsp. sesame seeds. Cover containers and place in fridge.

6. Fill two food containers each with 1 cup of lettuce. Top with ¾ cup cocktail shrimp (or cooked shrimp), ½ cup quinoa, 1 chopped green onion, as much cilantro as you want, and a wedge of lime. Cover containers and place in fridge. (Just before serving drizzle with vinaigrette.)

7. Divide 8 oz. ground turkey half, and shape each half into a patty; season with salt and pepper or other spices if desired. Heat a pan over medium heat and spray with nonstick cooking spray. Cook patties for 3–4 minutes, then flip. Cook for an additional 3–4 minutes, or until patties are no longer pink in the center. Set patties aside to cool.

8. Using the same pan, cook 12 oz. ground bison (or sliced bison steak, or lean ground beef) in 3 tsp. coconut oil until no longer pink, about 6 minutes. Sprinkle bison with cayenne pepper, garlic powder, salt, and pepper if desired. Divide bison evenly between three food containers. Add 1 cup broccoli to each container, cover, and place in fridge.

9. Place cooled turkey patties in two food containers. Add two leaves of lettuce and two tomato slices to each container. Cover containers and place in the fridge. (Just before serving drizzle with 1 tsp. olive oil and balsamic vinegar).

10. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 8 pistachios, sprinkle nuts with cinnamon and cayenne.

GROCERY LIST FOR THE WEEK:

Vegetables
5 cups spinach
2 heads lettuce
15 asparagus spears
1½ cups snap peas
1 bunch cilantro
1 bunch green onions
1 lime
3 cups broccoli florets
1 large tomato

Fruits
2 lbs. strawberries
1 banana
1 12 oz. bag frozen raspberries

Bulk
16 walnut halves
6 Tbsp. sesame seeds
¾ cup brown rice (or 1½ cups cooked brown rice)
⅓ cup dry quinoa (or 1 cup cooked quinoa)
1 cup steel cut oats. (or 2½ cups cooked steel cut oats)

Dry and Canned Goods
1 jar nut butter

Proteins
1 dozen eggs
1 rotisserie chicken (or 2 6oz. chicken breasts, cooked)
8 oz. cocktail shrimp (or 8 oz. cooked shrimp)
12 oz. ground bison (or bison steak, or lean ground beef)
8 oz. ground turkey

Deli
1 container prepared hummus

Pantry
cinnamon
cayenne
cumin
chili powder
garlic powder
vanilla extract
coconut oil
olive oil
balsamic vinegar

BLACK BEAN SOUP

Ingredients:
• 1 cup natural salsa, temperature of your choosing (I use a Medium salsa.)
• 1 can reduced sodium black beans, rinsed and drained
• 1 cup low-sodium vegetable broth (Chicken broth works as well also.)
• 1/2 tsp cumin
• 1 cup or can of corn
• 1 jalapeno, de-seeded and diced (optional)

Optional Toppings
• Green onions, chopped
• Taco cheese
• Cherry tomatoes, chopped
• Avocado, sliced and chopped

Directions:
1) Cook corn until just softened.
2) Put beans in a food processor and process until just smooth.
3) Combine everything (minus the toppings) in a sauce pan and bring to a boil.
4) Remove from heat. Top, serve and eat!

SWEET POTATO BISQUE

Ingredients:

• 2 lbs sweet potatoes
• 3 tbsp cornstarch
• 3 cups unsweetened almond milk
• 1 tbsp pure maple syrup
• 1 tsp sriracha (optional, but recommended)
• 1 tsp salt
• 1/2 tsp black pepper
• dash freshly ground nutmeg

Directions:

1. Preheat oven to 400. Pierce sweet potatoes several times with a fork, then transfer to a large dish. Roast for about 1 hour until tender.** Let cool for 10 minutes, then remove skin. Blend roasted and peeled sweet potatoes with an immersion blender (or in a regular blender) until smooth. 
2. In a large sauce pan over medium heat, whisk together  cornstarch and almond milk until combined. Add sweet potatoes, maple syrup, sriracha and spices whisking constantly until well combined. Continue to cook on medium heat until soup is hot throughout. Serve immediately. Leftovers can be refrigerated in an airtight container for 1 week.

**Notes: If you’re short on time, you can bake your potatoes in the microwave in about 8-10 minutes. I’ve done this, and it’s not quite as flavorful as roasting, but it’s still great and works in a pinch.

***To make in the crock pot, throw in all your ingredients, whisk together, and cook on low for 4-6 hours.

ITALIAN WEDDING SOUP

Ingredients:

•  1 pound of ground turkey
•  6 cups organic chicken stock (homemade or store-bought)
•  2 cloves garlic, crushed
•  1 tbsp extra-virgin olive oil (or sub grass-fed butter)
•  2 cups of  kale or spinach, chopped
•  3 carrots, chopped
•  1 yellow onion, chopped
•  2 celery stalks, chopped
•  1 egg 
•  1 small bunch fresh basil, chopped
•  1 small bunch fresh parsley, chopped
•  Himalayan sea salt, to taste
•  Freshly ground pepper, to taste
•  Optional: 1 tbsp fresh Parmesan cheese

Directions:

• Cook ground turkey and set to the side. 
• chop veggies

• In a pan heat oil and garlic, add onion, celery, and carrots; let cook 5 minutes or until translucent
• Add kale or spinach and cook until wilts
• Add broth, spices, and ground turkey, bring to a boil then reduce heat and let simmer
• Beat egg in bowl, add egg slowly to soup, stir for 2 minutes

• Serve hot sprinkle Parmesan cheese on top.

MEXICAN CHICKEN SOUP

Ingredients

• 4 split (2 whole) chicken breasts (~20oz)
• 1 T olive oil
• 1/2 red onion, chopped
• 2 jalapenos, seeded and diced
• 3 stalks celery, chopped
• 1 large carrot, chopped
• 1 small red pepper, chopped
• 4 large cloves garlic, minced
• 1 quarts low-sodium chicken stock
• 1 (14.5 oz ) can fire-roasted tomatoes, crushed
• 1 C kidney beans
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp dried oregano
• 1 tsp pepper
• 1/2 tsp ground turmeric
• 1/4 tsp cinnamon
• Juice of 1 lime
• 1/2 C chopped fresh cilantro leaves

DIRECTIONS

1. Preheat the oven to 350 degrees.

2. Place the chicken breasts on a pan.  Lightly rub with olive oil.  Bake 25-30 mins, or until 170 degrees.  When the chicken is cool enough to handle shred the meat.  Set aside.

3. Meanwhile, heat olive oil in a large pot.  Add onion, jalapeno, celery, carrot, and red peppers and cook over medium heat for ~10 minutes, or until onions begin to brown.  Add garlic and cook for 30 seconds.

4. Add stock, tomatoes, beans, spices, and cilantro.  Allow soup to come to a boil, then lower heat and simmer for 25 mins.  Add the shredded chicken and adjust seasoning to taste.  

5. Serve soup with your choice of garnishes.  I used avocado, Greek yogurt, and fresh cilantro.

SPINACH, TOMATO AND QUINOA BREAKFAST CASSEROLE

Ingredients:
Nonstick cooking spray
2½ cups cooked quinoa
8 large eggs, lightly beaten
¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)
4 cups raw spinach
1 cup cherry tomatoes, halved
½ cup finely chopped basil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Directions:

1. Heat oven to 375° F.

2. Lightly coat 9×12-inch baking dish with spray. Set aside.

3. Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.

4. Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean

**photo credit team BB 

MEAL PLAN 1800 - 2100 CALORIES

This Week’s Meal Prep Menu

Breakfast: Whole-grain waffle with Greek yogurt and fresh berries

Shakeology Snack: Shakeology with strawberries, spinach, and nut butter

Snack: Cottage cheese with cucumber and tomato, and almonds

Lunch (M/W/F): Salad with sliced turkey, and an orange or apple

Lunch (T/Th):  Zucchini noodles with chicken sausage and whole grain crackers

Dinner (M/W/F): Tuna salad with white beans and pita bread

Dinner (T/Th): Southwestern salad with rotisserie chicken

Here’s what your meal prep for the week will look like when you’re done.

BREAKFAST: Whole-grain waffle with Greek yogurt and fresh berries

(¾ cup Greek yogurt with one cup berries and a whole-grain waffle = 1 red, 1 purple, 1 yellow)

SHAKEOLOGY SNACK: Shakeology with strawberries, spinach, and nut butter

(One scoop Shakeology with ½ cup strawberries, ½ cup blueberries, one cup spinach, and three tsp. peanut butter = 1 red, 1 purple, 1 green, 3 tsp.)

SNACK: Cottage cheese with cucumber and tomato, and almonds

(¾ cup cottage cheese with ½ cup cucumber and ½ cup cherry tomatoes, and 12 almonds = 1 green, 1 red, 1 blue)

LUNCHES
M/W/F: Salad with sliced turkey, and an orange or apple

(4 oz. sliced turkey, one cup lettuce, ¼ yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, ½ cup shelled edamame, salad dressing, and one orange = 2 green, 1 red, 1 yellow, 1 orange, 1 purple)

T/TH: Zucchini noodles with chicken sausage and whole grain crackers

(One cup zucchini noodles with 4 oz. chicken sausage, ¾ cup tomato sauce, 10 kalamata olives, and whole grain crackers = 1 green, 1 red, 1 purple, 1 yellow, 1 orange)

DINNERS
M/W/F: Tuna salad sandwiches in pita bread

(One can light tuna, ½ cup white beans, ¾ cup shredded lettuce, 1/4 yellow bell peppers, One green onion, two tsp. olive oil, and two tsp. balsamic vinegar = 1 red, 2 yellow, 1 green, 2 tsp.)

T/TH: Southwestern salad with chicken

(One cup shredded lettuce, 4 oz. cooked chicken breast, ½ cup black beans, ½ cup corn, cilantro, ½ cup cherry tomatoes, 2 tsp olive oil = 1 red, 2 yellow, 2 green, 2 tsp.)

Here are the meals you’ll eat on Monday, Wednesday, and Friday.

Here are the meals you’ll eat Tuesday and Thursday

Here is your step by step plan for how to assemble this no-cook meal prep:

1. Place ¾ cup plain lowfat Greek yogurt in a food storage container. Top with one cup mixed berries (or other fresh fruit). Serve with one whole-grain, frozen waffle that has been thawed or toasted.

2. Prepare smoothie bags for your Shakeology snack. Measure ½ cup each of strawberries and blueberries, 1 cup of spinach, and 3 tsp. nut butter into a bag and refrigerate. You do not need to remove the leafy strawberry tops; they blend up perfectly, just like the spinach does. You can also measure out the nut butter when you make your shake, if you prefer. To prepare you smoothie, pour one pre-portioned smoothie bag into a blender with Shakeology, water, and ice, then blend.

3. Fill five plastic bags or small containers with 12 raw almonds. Arrange five small food containers and place ¾ cup cottage cheese into each. Top each with ½ cup cucumber slices and ½ cup cherry tomatoes. For extra flavor, these can be topped with pepper, smoked paprika, hot sauce, or balsamic vinegar if desired.

4. Place one cup spinach (or lettuce) into each of three food containers. Top each with ¼ chopped yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, and ½ cup frozen, shelled edamame. Divide 12 oz. sliced deli turkey evenly between the containers. Serve with your favorite vinaigrette and an orange (or apple).

5. Use a spiralizer or follow these instructions to to make noodles out of two zucchinis: Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons. Divide zucchini noodles evenly between two food containers. Top each with one fully cooked chicken sausage, ¾ cup marinara sauce, and 10 olives. When it’s time to eat, heat for two to three minutes in a microwave. Serve with one yellow container filled with whole grain crackers.

6. Prepare tuna salad for pita sandwiches. In a medium bowl combine three cans of tuna, drained, one can of white beans that have been drained and rinsed, the rest of the chopped yellow bell pepper (about ¼ pepper), three chopped green onions, and salt and pepper to taste. Drizzle with two Tbsp. olive olive and two Tbsp. balsamic vinegar, and stir to combine. Prepare three food containers each with 1 cup spinach (or lettuce). Divide tuna mixture evenly between the containers and place in refrigerator. When it’s time to eat, stuff the tuna and lettuce into two halves of a whole grain pita. It’s best to keep the pita separate from the tuna salad until it’s time to eat to prevent the bread from getting soggy.

7. Fill two food containers each with 1½ cups of shredded lettuce. In a medium bowl, combine one cup canned black beans that have been drained and rinsed, one cup frozen corn, one cup halved cherry tomatoes, four tsp. olive oil, and as much cilantro as you want. Divide bean mixture evenly between the two containers. Chop two cooked chicken breasts (or rotisserie chicken breasts), divide evenly between the containers and place in the fridge. OPTION: Instead of eating this dish as a salad, omit the corn, and when it’s time to eat, wrap all ingredients in a whole grain tortilla.

Grocery List:

Fruit
5 cups berries
3 cups strawberries
2 blueberries
3 oranges/apples

Vegetables
5 cups spinach
3 heads romaine
2 yellow bell peppers
1 bag shredded carrots
1 bunch radishes
2 containers of cherry tomatoes
2 cucumbers
tomato
3 zucchini
celery
red bell pepper
frozen corn
arugula
cilantro
scallions
1½ cups shelled edamame

Dry and Canned Goods
peanut butter
black beans
1 can white beans
1½ cups pasta sauce
20 olives
5 frozen waffles
60 almonds
whole grain crackers (or bread, or chickpeas)
whole grain pita bread

Protein
3 cans tuna in water, no salt added
30 oz. lowfat plain Greek yogurt
1 rotisserie chicken or 8 oz. cooked chicken breast
12 oz. deli turkey
2 chicken sausages
32 oz. cottage cheese

Pantry
vinaigrette dressing
olive oil
balsamic vinegar