Woo
hoo! I am so proud of you for making an investment in yourself. I
promise, with Shakeology, clean eating, and regular exercise 5-6 days a
week, you are going to see the results you’ve always wanted. You will
start to feel so much better and have more energy by the end of these
four weeks. I can’t wait! Shakeology will be replacing one meal a day
(it’s your choice which meal you replace it with). I personally prefer
to replace breakfast with it. Just see what works best for YOU. Plan
accordingly, make a grocery list, and stick to it. You CAN eat healthy
on a budget. You get 2 snacks per day. Eat every 3 hours. Do NOT skip
meals, this slows down your metabolism. My email is bbsherrim@gmail.com Contact
me with any questions you have. Click on “More than Fitness” and then
“I’m your FREE coach” at the top of my blog here on the right, and I am your Virtual Jillian Michaels, here to keep you on track, no matter where you live.
REMEMBER: YOU ARE STRONGER THAN YOUR EXCUSES! I am here for you!
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Breakfast: Pick One of these breakfasts every day unless you are eating shakeology for this meal on any given day.
Breakfast: Pick One of these breakfasts every day unless you are eating shakeology for this meal on any given day.
1) Overnight Oats:
- ½ cup quick oats
- ½ cup milk (skim or almond)
- dash of cinnamon
- dash of slivered almonds
- fresh fruit of choice
- 1 TBS Natural Peanut Butter or Almond Butter (I get mine at Trader Joes)
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2) Easy Egg Sandwich:
- Spray microwave bowl with EVOO (Extra Virgin Olive Oil)
- Add 1 egg and mix together with fork
- Microwave for 50-60 seconds depending on microwave power.
- Place on Ezekial Toast (or whole grain English muffin).
- Add spinach, 1 slice reduced fat cheese (optional), and 2 slices turkey breast.
- I add hot sauce to mine, you can also use mustard which is 0 calories. 60 seconds and done!
3) Southwestern Egg Cups:
- Preheat oven to 350 degrees
- Grease a muffin pan with EVOO.
- In one bowl, whisk two eggs, 6 egg whites, and 1 TBSP Mrs. Dash Southwestern Chipotle Seasoning.
- In another bowl, mix ¼ cup black beans (rinsed), ¼ cup corn, ¼ cup chopped onion, ¼ cup chopped green peppers, and ¼ cup chopped scallions.
- Fill each muffin opening ¼ of the way with egg mixture and then add in veggie mix to fill ¾ of the way.
- Bake for 20 minutes. Makes about 9. Eat 2 of these and pair with a fruit for breakfast.
4) Reese Peanut Butter Cup Shakeology
This should be illegal. This is sooooo good!
4 frozen bananas
natural peanut butter or almond butter
raw walnuts
1/2 scoop chocolate shakeology
1 cup water
ice
This is my FAVORITE Shakeology recipe!
natural peanut butter or almond butter
raw walnuts
1/2 scoop chocolate shakeology
1 cup water
ice
This is my FAVORITE Shakeology recipe!
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5) Fresh fruit with Almond milk with a splash of honey and some walnuts.
Add a dash of cinnamon if you like. I love bananas, blueberries and strawberries with this!
Add a dash of cinnamon if you like. I love bananas, blueberries and strawberries with this!
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6) Green Smoothie1 cup Almond Milk
1 frozen banana
1 Tablespoon Almond Butter or Natural Peanut butter|
Handful of Organic Spinach, ice (blended in your blender or NutriBullet)
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7) Smoothie
Add your liquid: 1 cup of Green Tea, Coconut Water, Water, or Almond Milk
Handful of Greens
Add Creamy base: Frozen Banana, Mango or Avocado
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Here are some good combinations:
Banana (base fruit) with strawberry
Mango (base fruit) with pineapple
Pear (base fruit) with orange
Apple (base fruit) with blueberry
Mango (base fruit) with pineapple
Pear (base fruit) with orange
Apple (base fruit) with blueberry
You can
get creative with your smoothies by flavoring them with vanilla bean,
clove, cinnamon or even cayenne pepper (great with chocolaty smoothies
made with raw cacao).
Then add in a good size handful of greens. I love organic Kale or Spinach Best. Sometimes I use romaine lettuce.
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8) Raw Apple Pie Bowl
Here is the recipe on my blog. This is good ANYTIME of day…for a meal or snack!
http://onehealthynutsm.blogspot.com/2013/10/raw-apple-pie-bowl.html
http://onehealthynutsm.blogspot.com/2013/10/raw-apple-pie-bowl.html
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Lunch: Pick One of these lunches every day unless you are eating shakeology for this meal on any given day.
Lunch: Pick One of these lunches every day unless you are eating shakeology for this meal on any given day.
1) Veggie Quinoa Stirfry
Ingredients:
Chopped mushrooms
2 cups quinoa
chopped bell peppers
1 onion – chopped in food processor
3 garlic cloves- minced
1 cup spinach- chopped in food processor
I used left over seasoned black beans from the black bean quesadilla recipe
Sea salt & black pepper to taste
I used steak seasoning to add a different flavor to the dish, but use seasoning of choice
2 cups quinoa
chopped bell peppers
1 onion – chopped in food processor
3 garlic cloves- minced
1 cup spinach- chopped in food processor
I used left over seasoned black beans from the black bean quesadilla recipe
Sea salt & black pepper to taste
I used steak seasoning to add a different flavor to the dish, but use seasoning of choice
Directions:
Add all ingredients to pan with 1/4 cup water and cook until quinoa and veggies are finished.Quinoa actually starts to sprout out when it is finished so you will see that.
Cook until veggies have desired consistency.
Add more water if needed.
Divide into 7 -8 tupperware containers – let cool before putting in fridge/freezer.
Just pop them into the microwave when you’re ready to eat them!
You can always make 8-9 servings and pair with ½ baked sweet potato or sweet potato fries as well!
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2) Champion Salad:
Spinach or spring mix base.
Add your choice of fresh chopped peppers
Red cabbage, tomatoes, and avocados
The more veggies, the better you will still full longer.
I add either: baked chicken or fish, or canned tuna in water.
I squeeze ½ lime in my salad and add a ½ Tablespoon of EVOO to it (you can premix it to put in your lunch.Spinach or spring mix base.
Add your choice of fresh chopped peppers
Red cabbage, tomatoes, and avocados
The more veggies, the better you will still full longer.
I add either: baked chicken or fish, or canned tuna in water.
I buy a really little Tupperware container for dressings).
I also like to roast a bunch of veggies to add to salads throughout the week.(recipe listed below)
I also add ½ cup cooked quinoa to salads.
BEST SALAD DRESSING EVER
**Creamy Garlic Dressing**
1/2 cup extra virgin olive oil
1/4 cup organic apple cider vinegar (I use Bragg)
3-5 cloves of garlic (crushed)
3 Tbsp. fresh lemon juice
2 Tbsp. chopped fresh parsley (we still used the dry kind, it taste great!)
1 tsp. Himalayan salt
1/2 tsp Dijon mustard
1 Tbsp. unfiltered RAW honey or PURE maple syrup)
Place them all in the blender and blend on medium high for 30 seconds or until well mixed.
Store in an airtight container in the refrigerator. Be sure to shake it well before using after refrigeration.
It is truly a all natural dressing that you know for a fact is free of additives and chemicals.
I usually take a couple spoonfuls and drizzle it around my salad. A little goes a long way with this recipe. Enjoy!
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3) Baked Fish/Roasted Veggies/Sweet Potatoes
(Do this in bulk so you can freeze meals for the rest of the week)
7-8 pieces of Tilapia or fish of choice I buy the big bag that has individually wrapped filets and thaw them out in a bowl of cold water for about 10 minutes.
Put fish on piece of aluminum foil, add lemon juice, sea salt,
pepper, and garlic (cloves or powder) Seal up aluminum foil and cook at
400 for 20 minutes(Do this in bulk so you can freeze meals for the rest of the week)
7-8 pieces of Tilapia or fish of choice I buy the big bag that has individually wrapped filets and thaw them out in a bowl of cold water for about 10 minutes.
Roasted Veggies
Ingredients
½ medium zucchini, halved lengthwise, sliced
⅓ medium red bell pepper, cut in thin slices
½ bunch medium asparagus spears, ends trimmed (10 spears)
½ tsp. extra-virgin olive oil
¼ tsp. Himalayan salt
Directions
- Preheat oven to 400° F.
- Combine zucchini, bell pepper, asparagus, oil, and salt in a large bowl; mix well.
- Arrange vegetables in a single layer on a baking sheet. Bake for 20 to 30 minutes, stirring once, until tender.
Roasted Sweet Potatoes:
Wash and dry 4 medium sweet potatoes.
Wrap them in aluminum foil separately and put directly on oven rack for 50-60 minutes.
You should be able to poke fork in them easily when done.
Cut in ½ and add cinnamon – add to Tupperware containers of fish & roasted vegetable of choice.
If they are larger sweet potatoes, I store them in a separate container and can have them as a side with another meal at another time.
Portion 7-8 meals depending on how many fish fillets you cooked.
Store 3 meals in the fridge and freeze the rest. I let them cool before putting in fridge/freezer.
Wash and dry 4 medium sweet potatoes.
Wrap them in aluminum foil separately and put directly on oven rack for 50-60 minutes.
You should be able to poke fork in them easily when done.
Cut in ½ and add cinnamon – add to Tupperware containers of fish & roasted vegetable of choice.
If they are larger sweet potatoes, I store them in a separate container and can have them as a side with another meal at another time.
Portion 7-8 meals depending on how many fish fillets you cooked.
Store 3 meals in the fridge and freeze the rest. I let them cool before putting in fridge/freezer.
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4) Tuna Black Bean Taco Wrap:2 cans white tuna in can (water not oil based)
1 can rinsed black beans
3 tsp cumin Sea Salt/Pepper/Garlic to taste
I like mine spicy so I added jalapeno salsa – you can use hot sauce as well.
Mix all together and put on 100 calorie or less whole grain wrap and wrap it all up and enjoy!
Store the rest in the fridge to eat later. I eat this wrap with an apple.
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5) Chunky Tomato & Spinach Egg White Quiche:
12 egg whites
2 Roma Tomatoes
1 bag fresh spinach (about 1 cup cooked)
Mrs. Dash seasoning (no salt added)
Cut tomato in ½ and slice, sauté spinach, mix in greased round casserole dish with egg whites.
Bake on 375 for 30-40 minutes or until eggs are cooked all the way through.
Separate into 4 slices and portion into four Tupperware for the week. If this does not fill you up, eat an apple or pear.
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6) Salad:
Organic Romaine Lettuce, raw walnuts, pear or apple, raw sunflower seeds unsalted ( you can get them at Meijer or Trader Joes), Red Grapes and sweet onion. Top with Lemon Juice with a few drops of Liquid Stevia ( i got the brand SweetLeaf at Kroger) Or I love the Bragg Organic Ginger & Sesame Salad Dressing.
7) Baked Sweet Potato with 1 Tablespoon Almond Butter with a side of Steamed Broccoli
Top the Broccoli with Honey Mustard or some Salsa. I love Trader Joes Raw Unsalted Crunchy Almond Butter the best. You could use natural peanut butter instead.
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Dinner: Pick One of these dinners every day unless you are eating shakeology for this meal on any given day.
1) Edamame and Roasted Corn Succotash (from the Ultimate Reset)
Ingredients
- ½ cup fresh corn kernels
- 1 cup water
- ¾ cup shelled edamame
- 1 Tbsp. extra-virgin olive oil
- ½ medium shallot, diced
- ½ medium red bell pepper, diced
- ¼ medium red onion, diced
- 1 Tbsp. rice vinegar
- 2 Tbsp. fresh lime juice
- 2 Tbsp. chopped fresh cilantro
- Himalayan salt (to taste; optional)
- Herbal seasoning blend (to taste; optional)
Directions
Preheat oven to 400° F.
Arrange corn kernels in a single layer on a baking sheet.
Bake for 10 minutes, or until they caramelize and begin to brown, but before they harden. Remove from oven and set aside.
While corn roasts, bring water to a boil in a small saucepan over medium heat;
Add edamame; cook for 5 to 7 minutes. Drain. Set aside.
Heat oil in medium skillet over medium heat.
Add shallot, bell pepper, and onion; cook, stirring frequently, for 10 minutes, or until soft.
Add corn and edamame; cook, stirring frequently, for 5 minutes. Remove from heat.
Add vinegar, lime juice, and cilantro, plus salt and seasoning blend (if desired). Mix well.
Arrange corn kernels in a single layer on a baking sheet.
Bake for 10 minutes, or until they caramelize and begin to brown, but before they harden. Remove from oven and set aside.
While corn roasts, bring water to a boil in a small saucepan over medium heat;
Add edamame; cook for 5 to 7 minutes. Drain. Set aside.
Heat oil in medium skillet over medium heat.
Add shallot, bell pepper, and onion; cook, stirring frequently, for 10 minutes, or until soft.
Add corn and edamame; cook, stirring frequently, for 5 minutes. Remove from heat.
Add vinegar, lime juice, and cilantro, plus salt and seasoning blend (if desired). Mix well.
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2) Pinto Beans and Rice (from the Ultimate Reset)
Ingredients
½ cup canned pinto beans, with liquid
1 cup cooked brown rice, heated (see recipe on pg. 75)
1 tsp. extra-virgin olive oil
1 tsp. ground smoked paprika
1 dash ground cumin
¼ tsp. ground coriander
1 tsp. Bragg Liquid Aminos
Himalayan salt (to taste; optional)
Directions
- Heat beans in medium saucepan over medium heat for 3 to 5 minutes, or until hot. Drain.
- Add oil, paprika, cumin, coriander, and Bragg Liquid Aminos, plus salt (if desired); mix well.
- Gently fold beans into warm cooked rice.
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3) Grilled Chicken Breast and Zucchini Tater Tots:
1 medium zucchini
1/2 chopped onion
3/4 cup breadcrumbs
1 large egg
1/4 cup cheese (reduced fat)Grate Zucchini in a large bowl .
Chop onion and add in.
Mix egg and spread over top and mix through.
Fold in breadcrumbs. Stir until evenly distributed.
Place into small cupcake pan.
Bake 350 for 15 minutes or until golden brown.
Also season with pepper.
Cook over medium heat on skillet until finished.
Throw on top of bed of spinach and eat 3 Zucchini tots with 1 serving chicken.
Get creative – can do grilled shrimp, baked fish, or ground turkey instead.
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4) Tuna Quinoa Patties:
Note: These do not taste tuna-y for those who are not huge tuna fans.
2 cans white tuna (drained)
¾ cup cooked quinoa (cook according to package)
2 TBS Dijon mustard
2 tsp sea salt
2 egg whites 1/8 cup oat flour (oats ground in food processor)
1-2 TBS lemon juice
Cook quinoa, let cool, mix with all other above ingredients.For 8 mini patties.Bake on 375 for 20 minutes or until golden brown.
Dip in plain nonfat Greek yogurt and Siracha mixed.
Siracha is Thai Chili Hot Sauce.
Makes 8 patties – 2 servings. 1 serving = 4 patties.
Pair with small side salad with lime juice for dressing.
Note: These do not taste tuna-y for those who are not huge tuna fans.
2 cans white tuna (drained)
¾ cup cooked quinoa (cook according to package)
2 TBS Dijon mustard
2 tsp sea salt
2 egg whites 1/8 cup oat flour (oats ground in food processor)
1-2 TBS lemon juice
Cook quinoa, let cool, mix with all other above ingredients.For 8 mini patties.Bake on 375 for 20 minutes or until golden brown.
Dip in plain nonfat Greek yogurt and Siracha mixed.
Siracha is Thai Chili Hot Sauce.
Makes 8 patties – 2 servings. 1 serving = 4 patties.
Pair with small side salad with lime juice for dressing.
5) Black Bean Quinoa Burger and Green Beans:
In a bowl, mix together
1 can mashed black beans (drained and rinsed)
¼ cup cooked quinoa
2 eggs
½ cup bread crumbs
1 TBS onion powder
1 TBS garlic powder
1 TBS steak seasoning
1 1/2 tsp ground cumin
2 TBS chopped cilantro.
In a bowl, mix together
1 can mashed black beans (drained and rinsed)
¼ cup cooked quinoa
2 eggs
½ cup bread crumbs
1 TBS onion powder
1 TBS garlic powder
1 TBS steak seasoning
1 1/2 tsp ground cumin
2 TBS chopped cilantro.
Mix all really well and form 4 small patties (about the size of your palm).
Heat 1 TBS Olive oil in a pan at medium heat and cook burgers 3 minutes on each side.
Top off with Sirracha for some kick. I love spicy things, can you tell? I cook with a large helping of steamed green beans seasoned with garlic and onion powder. I also add slivered almonds to the green beans.
Heat 1 TBS Olive oil in a pan at medium heat and cook burgers 3 minutes on each side.
Top off with Sirracha for some kick. I love spicy things, can you tell? I cook with a large helping of steamed green beans seasoned with garlic and onion powder. I also add slivered almonds to the green beans.
Fill Whole grain wrap with 1 ½ TBS Natural Peanut Butter
1 banana sliced
1 TBS Flax seeds
1 banana sliced
1 TBS Flax seeds
½ TBS Chia seeds
and pinch of Goji berries (optional)-Roll it all up and pair with fruit
and pinch of Goji berries (optional)-Roll it all up and pair with fruit
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7) Peanut Butter Banana Panini:
1 TBS Natural Peanut Butter and 1 banana chopped into whole grain wrap.
Fold in half like an omelette and cook on George Foremen grill or skillet a few minutes each side.
It is like a dessert because the banana and peanut butter melt together. Pair with fruit.
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8) Ground Turkey & Avocado with Side of Quinoa:
Brown turkey and drain.
Add Sea salt, ground black pepper, garlic, & ½ sliced avocado.
Pair with ½ cup cooked quinoa- when you cook quinoa add garlic/onion and seasoning of choice.
I also like to add fresh cilantro or parsley. I squeeze lemon juice over top and serve with Siracha. YUM!
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9) I love soup this time of year. Here are a few of my favorites:
Curry Veggie Soup
http://onehealthynutsm.blogspot.com/2013/10/curry-veggie-soup-recipe.html
Zucchini Cashew Soup
http://onehealthynutsm.blogspot.com/2013/08/zucchini-cashew-soup-healthy-recipe.html
Best Black Bean Soup Ever
http://onehealthynut.com/clean-eating-fitness-health/recipes/best-black-bean-soup-ever/
Easy Veggie Hamburger Soup
http://onehealthynut.com/clean-eating-fitness-health/recipes/easy-veggie-hamburger-soup/
Garden Veggie Soup
http://onehealthynutsm.blogspot.com/2012/05/dr-oz-weight-watchers-garden-vegetable.html
One Pot Meals
http://onehealthynutsm.blogspot.com/2012/03/one-pot-meals.html
Celery Soup is NOT boring!
http://onehealthynutsm.blogspot.com/2012/02/celery-soup-is-not-boring.html
Broccoflower Soup
http://onehealthynutsm.blogspot.com/2011/03/broccoflower-soup.html
Garlic and Potato Soup
http://onehealthynutsm.blogspot.com/2012/01/vegan-garlic-and-potato-soup.html
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Snacks: Pick One of these snacks and have 2 per day. Again, eat 5 meals a day, eating every 3-4 hours.
1 -Greek Yogurt with ½ TBS Chia seeds and piece of fruit on the side
2 -½ Sweet Potato Roasted with and then topped with Almond Butter (I love Crunchy, Unsalted)
3-Fruit/Veggies N’ Nut Butter- (My fav)Enjoy celery or carrot sticks, pear, apple, or banana with 1 tablespoon of cashew, almond, walnut, or pecan butter.
4-½ cup cottage cheese mixed with fruit
5-Yogurt Covered Blueberries with ¼ cup unsalted almonds
6 -Veggies and 2 Tablespoons of Hummus ( I like the Trader Joe’s Horseradish Hummus) Suggestions for the veggies would be: baby carrots or large carrots, peeled and sliced • celery spears • bell pepper, sliced • cucumber, sliced • cherry tomatoes • cup sugar snap peas
7-Vanilla Greek Yogurt -Blueberries Wash berries. Roll in Greek yogurt. Place on baking sheet in the freezer 1 hour. Pop off, bag, and serve with ¼ cup unsalted almonds.
8-Trail MixMake your own energy mix with 14 cashews, almonds, pistachios, or walnut halves and 1 tbs unsweetened dried fruit.
If you have a sweet craving, here is an awesome little desserts to have after dinner:
Desserts
Shakeology No-Bake Cookies: 1 Cup PB 1 cup Oats 1 cup Chocolate Shakeology 1/3 cup light agave Mix with your hands, roll in your choice of topping (graham cracker and unsweetened coconut) – Enjoy! (SPARINGLY)
Ice Cream Sandwiches: This is a weight watchers recipe I love, It is not clean, but it is low calorie and satisfying. Take Reduced Fat graham crackers and Fat Free Cool Whip Take one crack and cut in ½. Add 1 TBS Cool whip and place other ½ cracker on top and put in freezer. One sandwich is 45-50 calories. Allow yourself one of these on days where you really need something sweet.
Half of peanut butter lovers chocolate Shakeology smoothie (1/2 scoop choc Shakeology, 1tbsp natural pb, ½ cup almond milk, ½ cup water, lots of ice, blended)
If you would like to be added to my Private “Wellness Warriors” Healthy Eating Facebook Group for more DELICIOUS Recipes….just let me know!
You can follow me on Instagram. Follow @kiss_my_kale for recipes. My personal Instagram is @onehealthynut
SHERRI MOORE
Nutrition, Wellness and Business Consultant
Facebook Page: https://www.facebook.com/HealthiestNut
Blog with lots of recipes: http://onehealthynut.com/
Nutrition, Wellness and Business Consultant
Facebook Page: https://www.facebook.com/HealthiestNut
Blog with lots of recipes: http://onehealthynut.com/
My personal email: bbsherrim@gmail.com
My Pinterest: http://www.pinterest.com/Onehealthynut/
Twitter: https://twitter.com/BBCoachSherriM
My Pinterest: http://www.pinterest.com/Onehealthynut/
Twitter: https://twitter.com/BBCoachSherriM
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