Weekly Meal Plan: 3/2/15 - 3/8/15

First Week of the 21 Day Fix Extreme ----> Coming Up!

Except that it is NOT one week away -- it begins TOMORROW!

I am nervous and excited to start this program.  Nervous because my nutrition still needs some work.  Excited because I know I will see great results when I stick to a fabulous eating plan with no deprivation AND excited because I need weight-lifting back in my life!  My body responds SO WELL to the weights and I can't wait for that part.

I will also be doing SHORT daily videos about my thoughts, my progress, my food, and my workouts during this 21-day journey.  Be sure to check them out daily on my Facebook page.  YOU ALL can help to keep me accountable to this program, too.  Accountability goes both ways:  my online groups need me, and I need THEM.

So, here we go!

Weekly Meal Plan: 3/2/15 - 3/8/15

This is my first time really planning out my meals for a 21 Day Fix-related program.  So, I hope that the picture below makes sense.  I've tried to color-code my meals properly. 

You can find a list of the dinners I will be using below.  This includes links to many of the recipes that I will be using this week.  I unfortunately cannot link recipes that come directly from the program, as that is copyrighted material. 

• Spinach and Feta-Stuffed Chicken Breasts
• Turkey Meatloaf (from the 21 Day Fix Extreme nutrition guide)
• Meatballs with Sauce and "Zoodles" (from the 21 Day Fix Extreme nutrition guide)
• Chicken Fajitas with Peppers and Onions (from the 21 Day Fix Extreme nutrition guide)
• I will also likely make my Egg & Vegetable Casserole and my Mashed Cauliflower, in case I need a quick substitution, in a pinch

ALL of these meals are 21-Day Fix compliant.  If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

Would love to hear if you try any of these recipes from my blog, too!  Please leave me a review in the comments below.

ALL THE BEST,

Classic Crockpot Chili - 21 Day Fix

I am so excited to share this recipe for delicious Classic Crockpot Chili -- that is 21 Day Fix compliant -- with you all this week, for several reasons. Here are a few:

1. It's perfect cold weather food.
2. It is made in a slow-cooker.
3. It uses many pantry staple ingredients.
4. It makes great leftovers.
5. It's budget-friendly.
6. Classic recipe and flavor that should appeal to all members of the family.
7. It tastes really, really great! Really!

21 Day Fix Classic Crockpot Chili

Classic Crockpot Chili -- 21 Day Fix Approved!

Ingredients:

1 lb. lean organic ground beef
1 tablespoon minced fresh garlic
1 large red bell pepper, seeded and diced
1 large green bell pepper, seeded and diced
2 tablespoons chili powder
2 teaspoons cumin
1 (28 ounce) can crushed tomatoes
1 (15 ounce) can red kidney beans (rinsed and drained)
1 sweet onion, chopped
1/4 cup canned diced chilies or 1 fresh jalapeno pepper, seeded and finely chopped
2 tablespoons tomato paste
1/2 cup-1 cup water (optional)

Directions:

1. Cook the ground beef and garlic in a nonstick skillet breaking apart the meat with a spoon until well browned; drain off any fat then return to skillet.
2. Add in the bell peppers; cook until softened (about 5 minutes).
3. Add in the chili powder and cumin and stir to coat.
4. In the slow cooker, mix together tomatoes, beans, sweet onion, chilies and tomato paste, then stir in the beef mixture.
5. Cover and cook on HIGH until flavors are blended (about 4-5 hours). If your chili looks too thin at the end, feel free to add some water to thick it out a bit.

(Source: adapted from Food.com)

21 Day Fixers, this recipe has 6 servings.  Each serving = 1 red, 1 green, 1 yellow, and 1 purple

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went!

ALL THE BEST,

Weekly Meal Plan: 2/22/15 - 3/1/15

One of my favorite things about planning our meals for the week ahead? 

If you go to the store, ONCE during the week, with an organized grocery list and meal plan, you never have to stare into your fridge wondering, "What's for dinner?" or resort to take-out!

AND, if you are trying to improve your health and fitness -- in any way -- the less eating out you do, the better!  Stay at home, and cook wholesome, natural food with healthy ingredients that taste great!

Spinach & Feta Stuffed Chicken Breasts

Here is our plan for the week ahead.

Weekly Meal Plan:  2/22/15 - 3/1/15

Monday:  Spinach & Feta Stuffed Chicken Breasts
Tuesday:  Pineapple Shrimp Stir-Fry
Wednesday:  Quinoa Turkey Taco Bake
Thursday:  Italian Turkey and Orzo Soup
Friday:  Dinner Out (weekend plans)
Saturday:  Dinner Out (weekend plans)
Sunday:  Leftovers from earlier in the week

Italian Turkey & Orzo Soup

Most of these meals are 21-Day Fix compliant.  If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

Would love to hear if you try any of these recipes, too!  Please leave me a review in the comments below.

ALL THE BEST!

Lemon Shrimp & Asparagus Stir-Fry

I love making stir-fry -- it is so easy, and quick to prepare on a weeknight!  And, this one doesn't have a ton of ingredients.  If you pre-chop your asparagus, and prep your shrimp, dinner will be on the table in a snap.

You can change this one up by adding different vegetables -- I may add some onions and red bell peppers the next time. 

21 Day Fix - Lemon Shrimp & Asparagus Stir-Fry

Lemon Shrimp & Asparagus Stir-Fry
(4 servings)

Ingredients

• 4 tsp. olive oil, divided
• 1 pound large raw shrimp, peeled & deveined
• 1 pound asparagus, ends trimmed and each stalk cut into 2-3" pieces
• ½ teaspoon salt, divided
• 1 teaspoon minced ginger
• 1 teaspoon minced garlic

Lemon Sauce

• ⅔ cup chicken stock
• 1 tablespoon cornstarch (leave out for 21 Day Fix)
• 1 packet Stevia
• 1 tablespoon coconut aminos
• ¼ cup lemon juice
• 1 teaspoon lemon zest

1. In a small bowl, whisk together all of the lemon sauce ingredients and set aside.
2. In a large frying pan, heat 2 tablespoons olive oil over medium-high heat. Add shrimp to pan in a single layer and cook for about 3 minutes, turning them over to cook both sides. Season shrimp with ¼ teaspoon salt. Shrimp should be beginning to pink on both sides and be opaque, but just slightly undercooked. Remove from frying pan and place shrimp on a plate.
3. In same frying pan, heat another 2 tablespoons of oil over medium-high heat. Add asparagus and cook until asparagus is tender-crisp, bright green, and just barely beginning to brown. Season asparagus with ¼ teaspoon salt (or more if needed). Add ginger and garlic and stir to combine with asparagus. Cook for another 30-45 seconds or so.
4. Pour in lemon sauce mixture into frying pan with asparagus. Add shrimp back into pan and combine sauce with asparagus and shrimp. Simmer for about a minute or until sauce is thickened. Remove from heat and serve.

 

Serve with your choice of rice or a side of mashed or riced cauliflower!

(Recipe modified from homecookingmemories.com.)

 

21 Day Fixers, each serving = 1 red, 1 tsp., 1 green

 

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went!

 

ALL THE BEST,

What's Next?

So, I have just more than one week left of Insanity Max: 30 -- it has been a REALLY TOUGH 60 days.  Insanity-style workouts ALWAYS challenge me. 

But, I'm so thrilled with my progress up to this point.  REAL progress: 

• increased cardio endurance (which I've slacked on last year), 
• I've been able to DOUBLE my "max out" times,
• much better strength,
• my core is SO much stronger than it was,
• and I've really been able to increase my push-up strength and number(s), too. 

I shared my 30-day *photos* (eek!) with my Insanity Max accountability group AND my free online fitness group.  I WILL be taking my 60-day photos, final measurements, and weigh-in at the end of next week -- so I look forward to sharing my final results with you all!

NOW -- what is next?  I am 100% a planner.  I need to follow a schedule and have a plan for what is coming up NEXT.  Are you like that too?  It totally helps to keep ME on track!

(Meal plan available to my group members exclusively FIRST.)

The 21 Day Fix Extreme is NEXT!  I will be doing this alongside a group of folks who are either doing the 21 Day Fix Extreme or the 21 Day Fix original program.  I can't wait! 

This past week, I just finished working on the meal-plan for the first week of the program. This will be made available to group members one week prior to our start.

 If you are ready to join us, and make this Winter YOUR time to finally get those results you've been wanting -- please email me here, and I'll message you the details within 24 hours.  Time is running out to join, as the group begins on Monday March 2nd and we all need to have our supplies before then.  Don't delay! 

There have been some AMAZING RESULTS coming out of initial "test groups" for the 21 Day Fix Extreme (AND the 21 Day Fix)!  Check them out below!

21 Day Fix Extreme

21 Day Fix

21 Day Fix

Here are more details about the 21 Day Fix Extreme:

• Extreme 30-minute workouts that combine steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body.
• You'll not only be practicing portion control for your nutrition—you'll be eating ONLY clean foods. No treats. No cheats. No excuses.
• It's going to take guts, intensity, and drive. But it's only 21 days. And at the end of it, you're going to look and feel awesome.
• If you get 21 Day Fix EXTREME through me, I can get you a FREE workout DVD called The Fix Challenge—a fast and vigorous bodyweight routine that scorches a ton of calories in only 30 minutes.

DON'T DELAY!

Just stop by my website and check it out. Or contact me directly here, and I'll tell you more about it!

Group begins on March 2nd!

ALL THE BEST,

Cauliflower & Red Pepper Soup - 21 Day Fix

Have you ever tried the Roasted Red Pepper Soup from Trader Joe's?  If so, this is even better AND easier on your fitness and your wallet.  (I LOVE Trader's Joe's, but for me -- the less ingredients in my meals, the better.)

I love soup and could eat it every day.  Give this one a try and let me know what you think.  What a great way to get those vegetables/greens in -- especially on a cold winter day!

(Hello?  TWO GREENS in one serving of soup?  I'll take it!)

Cauliflower & Red Pepper Soup (21 Day Fix compliant)

Ingredients:
4 medium-sized red bell peppers
1 small head of cauliflower, cut into florets
1.5 Tbsp. oil
1 medium onion, diced
3 garlic cloves
4 cups organic, low-salt chicken stock (+ more, if needed)
1 tsp. dried thyme
1 tsp. dried parsley
1 tsp. paprika
1/2 tsp. red cayenne peper
Salt and pepper, to taste

Cut the red bell peppers in half, scoop out the seeds and lay face-down on a baking sheet lined with parchment paper or foil.  Broil in the oven on high until the skin has become black.  Remove from oven and place into a sealed container.  This allows the peppers to steam, and cool down.  This also makes it easier to remove the skin.

Broil the cauliflower florets on high until they are tender and crisp - about 20-25 minutes.  Turn them over halfway through.

Place the oil in a large pot, add in the diced onion and garlic cloves.  Sauté over low to medium heat until the onions are tender and caramelized.  Add the chicken stock and spices.  Mix and allow the mixture to simmer over medium heat.

Remove the skins from the peppers, dice and add them to the pot.  Do the same with the cauliflower. 

Allow the soup to simmer for an additional 20 minutes over medium heat. 

Add the soup to a blender 2 cups at a time, and blend until the mixture is smooth.  OR blend with an immersion blender.  You MAY need to add more chicken broth to the mixture -- I did. 

Return the pureed soup to the same pot, and allow it to simmer on low-heat until ready to serve.

Enjoy!

(21 Day Fixers, this makes 6 servings.  Each serving = 2 greens + 1 tsp.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went!

ALL THE BEST,

Weekly Meal Plan 2/16/15 - 2/22/15

Want to get healthier?  PLAN. YOUR. MEALS!

No matter what your cooking issues are, planning out your meals (at least your dinners!) ahead of time can make the whole process much easier, so I recommend giving it a shot—even if you're just doing it with pen and paper a week ahead of time.

I use Pinterest, and an excel spreadsheet on my laptop.  It REALLY doesn't take much time at all -- especially once you get some systems like this into place.  I cannot stress enough how much easier this makes my life.

Weekly Meal Plan - 2/16/15--2/22/15:

Monday:  Shrimp & Asparagus Stir-Fry with Lemon Sauce
Tuesday:  Leftovers
Wednesday:  Egg & Vegetable Casserole
Thursday:  Spaghetti Squash with Meat Ragu
Friday:  Slow-Cooker Meatloaf with Sweet Potatoes
Saturday:  Fend-For-Yourself
Sunday:  Make-Your-Own Turkey Taco Burrito Bowls (Turkey taco meet, with homemade taco seasoning, layered with rice, veggies, black beans, salsa and guacamole. Yum!)

Most of these meals are 21-Day Fix compliant.  If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

Would love to hear if you try any of these recipes, too!  Please leave me a review in the comments below.

ALL THE BEST,

21 Day Fix -- Weekend Egg & Vegetable Casserole

This egg casserole would be a great dish to double-up with this weekend, when you have a little more time, and then you can enjoy the leftovers during the week next week!

This recipe also makes it easy to swap out different vegetables and kinds of cheese.  Spice it up, and make a Mexican-style casserole!  (I may try that version next week.)

Egg & Vegetable Casserole - 21 Day Fix approved!

21 Day Fix ~ Weekend Egg & Vegetable Casserole

Ingredients:

• Nonstick cooking spray
• 2 cups packed fresh spinach (trimmed and chopped)
• 1/2 white onion, diced
• 1 *red container* organic diced ham (I used Applegate brand)
• 2 *blue containers* feta cheese
• 8 eggs + 2 egg whites, beaten
• 1 tsp. Mrs. Dash (I used the spicy version)
• Salt and freshly-ground black pepper, to taste

Preheat oven to 375 degrees.

Spray baking dish with nonstick spray. 

Place chopped spinach and onion into baking dish, spreading it around so the bottom of the dish is covered.  Layer ONE container of feta cheese and diced ham on top of the spinach-onion mixture.

Beat eggs with seasoning, salt, and pepper.  Pour into casserole dish.  Use a fork to gently stir, so everything is combined and the vegetables are covered.  Sprinkle remaining blue container of feta cheese on top.

Bake about 35 minutes or until mixture is completely set and starting to lightly brown.  Let cool about 5 minutes before cutting and serving.

4 servings.

(21 Day Fixers, each serving = 1 red, 1/2 green, and 1/2 blue)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any new variations!

ALL THE BEST,

Spinach and Feta Stuffed Chicken Breasts - 21 Day Fix

A family-favorite that I've made fitness-friendly. 

Feta cheese has a rich, tangy taste. Besides adding a ton of flavor, stuffing the chicken breasts with feta helps keep them moist during cooking.

Great 21 Day Fix Weeknight Dinner!

Spinach and Feta Stuffed Chicken Breasts
(4 servings)

• 2 blue containers of feta cheese (1/2 cup total)            
• 1 teaspoon dried oregano       
• 2 containers of chopped, fresh spinach leaves (2 cups total)
• 2 blue containers of Parmesan cheese (1/2 cup total)
• 4 small boneless, skinless chicken breasts       
• Coarse salt and ground pepper      
• 4 tsp. olive oil       
• 1/2 cup homemade or low-sodium organic chicken stock       
• Juice of 1/2 lemon       
• 1 tablespoon coconut oil       

In large Ziploc bag, place one chicken breast.  Pound and flatten until the chicken breast is about 1/2" thick.  Repeat for each remaining chicken breast.

In a small bowl, combine feta, chopped spinach, and oregano.  Lay chicken breasts flat and place a portion of feta-oregano mixture in the center of each one, dividing evenly.  Fold each chicken breast in half, and secure with toothpicks, if necessary.  Generously season both sides of chicken with salt and pepper.  Coat each side of chicken breast evenly with Parmesan cheese.

Heat oil in a large skillet over medium-high heat. Add chicken, and cook until browned on both sides, 6-7 minutes per side.

Cover skillet, and continue cooking until chicken is opaque throughout and an instant-read thermometer inserted into thickest part registers 160 degrees. about 5 minutes more. Remove chicken to a platter, and keep warm.

To the skillet, add chicken stock, and cook, stirring up brown bits with a wooden spoon until reduced slightly. Add lemon juice and coconut oil.  Reduce the heat to low, and swirl pan until oil is melted, and sauce is slightly thickened.

Serve chicken drizzled with sauce.

(21 Day Fixers, each serving = 1 red, 1 blue, 1/2 a green, 2 tsp.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with here.

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any new variations or additions, as well!

ALL THE BEST,

Weekly Meal Plan 2/9/15 - 2/15/15

Most people know how to eat healthy, and know that they should — it’s just that when it comes down to implementing this knowledge, there’s a bridge that needs to be crossed from knowledge to action.

How do you actually eat healthy, instead of just knowing that you should eat healthy?

Create a meal plan with healthy foods that you enjoy eating.

Without a PLAN, you’ll just know what to eat -- vaguely -- but you need to actually make a plan and implement it (meaning, go shopping for the foods in the plan and actually cook the foods and eat them).

THAT is the Number #1 reason why I do this.  Each and every week!

Weekly Meal Plan 2/9/15 - 2/15/15

Monday:  Paleo Pizza Spaghetti Pie
Tuesday:  Leftovers
Wednesday:  Oven-Roasted Shrimp & Broccoli
Thursday:  Honey-Spiced Chicken Thighs with a Mixed Green Salad
Friday:  Healthy Paleo Nachos
Saturday:  Valentine's Day (no cooking here that day!)
Sunday:  Oven-Roasted Chicken with Vegetables

Honey-Spiced Chicken Thighs

These recipes are ALL 21 Day Fix-friendly.  If you would like to join one of my month 21-day accountability groups, click HERE to drop me an email!

What's on YOUR menu this week?  I would love to hear from you in the comments below!

ALL THE BEST,

Slow-Cooker Meatloaf - 21 Day Fix approved!

Meatloaf.  In the slow-cooker?

Yes!  This meatloaf recipe couldn't be any easier!  It's mixed in one bowl, and cooked up in a slow-cooker, so you can just throw it together and forget about it until it's ready.

My kids love this moist version of an old family meatloaf, made in the crockpot, with eggs, rolled oats (instead of bread crumbs), and Parmesan cheese for extra flavor!  I love it for the ease and simplicity.

Yummy 21 Day Fix Slow-Cooker Meatloaf

Slow-Cooker Meatloaf (21 Day Fix Approved)

6 servings

Ingredients:
1 cup rolled oats
2 lb. ground beef
2 eggs
1/2 cup organic no-sugar-added tomato sauce
3/4 cup Parmesan cheese
Salt and pepper to taste
2 tsp. onion powder
1 tsp. garlic powder
1 tbsp. dried parsley
1 tbsp. mustard
2 tsp. dried minced onion
1 tbsp. Worcestershire sauce

Spray slow-cooker with nonstick cooking spray.

Combine all ingredients into a large bowl. Crumble ground beef over mixture and stir well to combine.

Shape into an oval loaf; place in a 5-quart slow cooker. Cover and cook on Low until a meat thermometer reads 160 degrees F (71 degrees C), 5 to 6 hours.

(Optional:  Whisk a little ketchup, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf.  Continue cooking on Low until heated through, about 15 minutes.)

Remove from slow-cooker and let stand 10 minutes before cutting.

This would be EXCELLENT served with a side of my Mashed Cauliflower, too!

(21 Day Fixers:  There are 6 servings.  Each serving counts as 1 red, 1/2 a yellow, 1/2 a blue, and a smidge of a purple -- for the tomato sauce.  Just eat 4 less grapes next time!)

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any variations as well!

ALL THE BEST,
 

Weekly Meal Plan: 2/2/15 - 2/8/15

Well, now that I've completed the 21 Day Sugar Detox, I'll be returning to more of a 21 Day Fix-style of eating.  I'm looking forward to it!  If you are doing this program, you can always check out my 21 Day Fix Pinterest Recipe Board!

In case you're wondering, I'm still severely limited my sugar intake (only adding in a bit of stevia and some local honey), and will continue to restrict gluten from my diet.  My body just likes me a whole lot more when I do this! 

I may be a little goofy, but I love meal planning!  It really helps to make things a little easier for a busy family like ours, where we are really working to cut out processed food.  Family meals eaten at home tend to be less expensive and higher in nutrients.

Take it from me -- making the time to learn how to plan balanced meals for your family will save you time—and help you eat better—in the long run.

Weekly Meal Plan: 2/2/15 - 2/8/15:

Monday:  Quinoa Turkey Taco Bake
Tuesday:  Leftovers
Wednesday:  Baked Kid-Friendly Chicken Tenders
Thursday:   Fend-For-Yourself
Friday:  Crockpot Balsamic Chicken
Saturday:  Shrimp Un-Fried Rice
Sunday:  Turkey Burgers (one of a few turkey burger recipes that I use)

In addition, here are a few extras that I'll also be prepping this week:

• Tortilla Egg Vegetable Cups
• Cookie Dough Greek Yogurt

If you try any of the recipes I've used, or any from my blog, I would love to hear from you in the comments below!  As always. 

ALL THE BEST,