Welcome to the May 23 Challenge Group! Please note that you will need to go to the grocery store and meal prep.
This challenge is built to help you build healthy habbits, its takes 21days for changes to set in, at the end of this challenge group, on June 13th, you should be on a routine of working out, eating your healthy meals, and making good choices.
Please read all of the posts and watch all of the videos, if you take the meal plan and run you are going to miss sooooo many crucial nuggets of information and education within this group! We are going to alternate between using Facebook and using this sight for you guys to view content.
The meal plan is only a part of what we are going to learn and do in this group. You may miss some important information for your weight loss and fitness AND there will also be some prizes thrown in the loop, so make sure you are paying attention so you don’t miss a chance to win!
Set yourself a goal, it can be as simple as I want to loose 5 pounds, or I want to get on a healthy routine, or I want to cook healthy meals for my family and be a good example. These goals are going to help you to stay motived through the hard days, when you just want to sit on the couch, eat chocolate or chips, or chocolate covered chips and watch netfilx. Make sure you no WHY you are doing this, ask your self, why do you want to be fit
-Most spices and oils you have in your pantry…I will not list those things for you to buy
-remember to cook extra of your dinner, that will be your lunch the next day. After it is cooked, immediately portion it out and pack it up, that way family members will not eat it and one meal is done and ready to go! Cook once eat twice!
- Ground Turkey
- almond milk
dark chocolate chips
- Granola (low sugar)
Whole Wheat English Muffin
Warning: I do not follow recipes, I eyeball most of my measurements and I rarely make the same thing twice, it is always a little different. I have a strong understanding of the basic cooking principals and I am able to manipulate my recipes based off that. Cooking should be fun, take the guidelines I provide and make them your own. If you don’t like salmon, cook another lean protein, if you see a lean protein on sale buy it! Just be careful of the seasonings and how much oil you are using. Remember we are eating clean, stay away from bad products with fake ingredients.
Also if you feel like eating the same thing for breakfast, do it. I eat oatmeal with egg whites and berries normally every morning. Need to switch out shakeology from snack to breakfast, do it. This is just a guideline, make it your own.
B-Oatmeal with berries and a tsp of maple syrup and cinnamon, 2 egg whites, any way you choose to have them
S-1 scoop Shakeology with water almond milk spinach and banana or berries
L- Chicken breast, broccoli, sweet potato with cinnamon and pink salt
For the chicken I like season them with pink salt, pepper, oregano, a drizzle of evoo, crushed red pepper, and lemon juice. After it sits for 15-20 minutes, sear the chicken breasts over medium high heat, flip after 3-4 minutes. Allow the newly flipped slide to brown for 2-3 minutes, add about 1/4 to 1/2 of a cup of stock and cover for 5 minutes. Take off of the heat and allow to sit covered for 5 minutes. Enjoy!
S-Apple with 1 blue container or almonds
D- Roasted Salmon with asparagus
I like to buy the individually cute salmon pieces, they are normally about 5 oz. I sprinkle them with pink salt, pepper, evoo, and lemon slices and bake a 400 degrees until medium rare in the middle. For the asparagus, I roast them at 400-450 with evoo, balsamic, pink salt, pepper for 10-15 minutes.
Need a sweet treat? Me too…try making homemade popsicles with coconut water and berries.
B- 21 Day Fix Breakfast BLT:
2 egg whites, 1 piece turkey bacon, 1/2 whole wheat english muffin, tomato, spinach
S- Shakeology with cold coffee, almond milk, and a sprinkle of cinnamon
L- Leftover salmon with asparagus
S- Hummus with pepper, cucumber, carrots
D- Turkey burgers with sweet potato buns or Turkey sliders from Fixate Cook Book, and salad
Need a sweet treat? Freeze some red grapes, then eat them slowly, they are so good! Natures candy right? Kind of…
B-Greek yogurt with berries and granola
S- Shakeology with berries, almond milk, sprinkle of cinnamon
L- Turkey burgers with salad
S-Cheese stick with peppers and cucumbers
D- Pineapple chicken skewers from Fixate or marinate in coconut aminos, ginger, garlic, evoo, maple syrup with rice and side salad
B- Oatmeal with blueberries, egg whites with spinach
S- Shakeology with coffee and almond milk
L-Leftover chicken skewers with salad
S-Hummus with carrots and peppers
D- Tilapia tacos!
Season tilapia with taco seasoning, I like to make my own with cumin, coridaner, paprika, chili powder, oregano, and lime juice. Lightly pan sear, wrap in lettuce wrap, top with salsa and avocado!
B- 21 Day Fix Breakfast BLT
S- Shakeology with banana and water
L-Chicken breast with steamed or roasted veggies
S-Apple and cheese stick
D- Turkey Lettuce wraps http://www.onelovelylife.com/chicken-lettuce-wraps/
After dinner treat- small handful of dark chocolate chips…everyone needs a little treat
B-Oatmeal with berries, egg whites with spinach
S- Shakeology with berries water
L- Leftover lettuce wraps
S-Hummus carrots and peppers
D Chicken and Broccoli http://diannlafrance.com/21-day-fix-chicken-and-broccoli/
B-Pancakes! Mix 1 egg with 1/2 of a banana cook in coconut oil
S- Shakeology with spinach and berries
L-Leftover chicken and Broccoli
S- Hummus with carrot and cucumber
D-Whole Roasted chicken (or rotisserie chicken) with roasted potatoes and sweet potatoes and green beans
Take this information, look it over, go to the store, and get ready for May 23!