This is seriously the easiest and most satisfying meal and it will fit in to your meal plan perfectly because it’s so easy to adapt! I adapted my recipe from the Better homes and garden recipe. Most times creole is served over rice, to take away carbs or in an effort to eat more vegetables you can use riced cauliflower! OR if you’re having a hard time committing to riced cauliflower and still crave the texture of regular rice, you can mix together rice AND riced cauliflower!
2 pounds fresh or frozen medium to large shrimp
1 medium onion, chopped
2 stalks celery, chopped
1 bell pepper (I prefer green here for color), chopped
2 cloves garlic, minced
1 Tablespoon extra virgin olive oil (EVOO)
1 28 oz can diced tomatoes, undrained
1 tablespoons parsley (fresh or dried)
1 teaspoon paprika
1/2 tsp cayenne pepper (optional if you like a little kick)
1/4 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 bay leaf
1/3 cup cold water
2 teaspoons cornstarch
2 cups cooked rice (I prefer brown) OR 2 cups riced cauliflower
Prepare the shrimp. Thaw, peel, devein, remove tails, rinse and then pat dry, making sure to remove as much water as possible. Set aside.
In a large skillet, add the diced onion, celery, bell pepper and garlic to the 1 Tablespoon EVOO and cook over medium heat until tender (about 5 minutes).
Stir in undrained can of diced tomatoes, 1 Tablespoon parsley, 1/2 teaspoon salt, 1 teaspoon paprika, 1/2 teaspoon ground black pepper,1/4 teaspoon red pepper flakes, and 1 bay leaf. Bring to a boil, reduce heat and simmer, covered for 15 minutes.
Remove the bay leaf. In a small bowl, stir together the cold water and cornstarch until there are NO lumps. Please wait to do this right before you add it to the tomato base on the stove.
Stir in the cornstarch/water mixture fully to the tomato base in the skillet.
Add the shrimp into the tomato base in the skillet. Cook and stir until it’s thick and bubbly and the shrimp is opaque.
Serve hot over the rice cooked according to the package (regular OR riced cauliflower)
Top with creole seasoning blend if you have it for an extra jolt of flavoring or a touch or salt/pepper to your taste!
2B Mindset: If you’re following the guidelines, this can be served with brown rice to make it a lunch or riced cauliflower to make it a dinner. Either way is satisfying and delicious!
21 day fix/portion fix: Measure your rice to count as a 1 yellow, 1 red: shrimp, tomato/onion/pepper as 1 green container.
2B Mindset was created by Ilana Muhlstein MS, RDN (Registered Dietitian Nutritionist), who lost over 100 pounds herself using the 2B Mindset principles. 2B Mindset is a video-based weight-loss program (with no workouts attached to it) that will change your mindset about food, your body, and losing weight all while gaining energy. You will learn how to focus on what you should be eating in order to feel full, satisfied and IN CONTROL.
Here are the basics:
This is a video based weight loss program so you will gain access to videos online to watch when you have time. Each video is Ilana herself walking you through the principles of the program. They are packed with useful tips, tricks and information! You will be tracking what you eat, the time, when/if you went to the bathroom, your weight, your mindset, how much sleep you got and if you worked out that day. This way you can begin to see what works for you and what doesn’t. Tracking and reflection is key to this program. Ilana sets some guidelines for what your day should look like, she calls it the “plate it” system. By creating visuals of what should be on your plate, for example…. breakfast should be 50% carbs and 50% protein. She breaks down the food groups and why you need each group and how to get more bang for your buck. Ilana wants you drinking a TON of water, before every meal, before every bite of food and in between meals. WATER WATER WATER. Learning that it’s often thirst and not hunger has been such a mind blowing experience for me personally. Ilana teaches you so many different “sayings” to help you understand how to respond to everyday diet pitfalls… such as is it “hunger or habit”, “more, sure!”. She also goes in to great detail about how to “accessorize” your meals to make them flavorful without being destructive.
The goal is to make this a lifestyle change… to learn what a weight loss day looks like for you and to capitalize on it. It’s so freeing!
What are the videos like: 21 videos that teach you the principles: The basic food groups you need to know and how they affect your body/mind (WHY you need certain foods at certain times). Plus, real life eating strategies for EVERY eating situation (e.g parties, traveling, restaurants, busy days etc).
5 videos that address common weight loss struggles: How to deal with emotional eating, how to deal with a plateau, what to do if you’ve fallen off track or you gained weight.
15 videos of recipes: Delicious and EASY recipes, these videos also offer more tips and tricks BEYOND what is in the recipe.
What comes with your 2B Mindset Purchase:
Getting started right guide. This is step by step how to get the program started, you will get a digital copy right away and they will mail you a hard copy.
My go- to guide. This accompanies the videos for a quick reference tool. But you should watch the videos, they are SO valuable! Ilana is truly so motivational and teaches you so many sayings to get your through every situation in life.
2B Mindset Recipe book. Over 30 recipes that are EASY and delicious. You will seriously question how you can like some of the vegetables (never thought I would have loved turnips, now they are a staple!).
My tracker. 90 day tracker to help you track your meals and your progress along with other key elements in weight loss (e.g. how much sleep you’re getting, your water intake, if you worked out, if you used the bathroom). You can also print more tracker sheets for free from the beachbody nutrition site.
Water bottle. Remember when I said you’ll be focusing on drinking a ton of water…..well a 30z water bottle with motivational quotes comes with the program to help you get your “water first”.
Access to beachbody nutrition +app. This is where you get all of the information digitally (the videos, the resources etc). Right now the app is only available for Iphone but they have one for andriods in the works. Plus, you’ll have 24/7 access to the beachbody 2b mindset community!
Can the 2B Mindset program be done with exercise?
ABSOLUTELY! She addresses this in her videos and she refers to exercise as EXTRA CREDIT. What a positive way to think about exercise!
But what if I hate vegetables?
Are there any vegetables that you can tolerate? Start there and gradually increase what vegetables you like. This means trying new vegetables and trying vegetables cooked in a different way! If you hate steamed Brussels sprouts, maybe you LOVE them roasted…..
You just told me most of the principles, do I need the program?
YES! Watching the videos there is so much MORE information, it’s truly life changing.
Is the 2B Mindset included in my beachbody on demand already?
No, this is a separate program. Once you’ve purchased it though you have access to it digitally for life!
How is 2b Mindset different than 21 day fix?
For starters, you do not need your colored containers because there is NO measuring in the 2B Mindset. While there are certain foods that Ilana suggests measuring for the ease of tracking, it is not a necessity. There is also NO work outs that come with this program, remember, working out is extra credit. This is purely a nutrition focused program. 2B Mindset also is not strict like the 21 day fix. While some people thrive off of knowing what and when to eat, 2B Mindset focuses on what works for YOU. Ilana has some suggestions on how to “plate it” so that you will have a “weight loss” day but these are just guidelines. For example, she suggests having most of your plate at dinner being vegetables and the rest protein. However, if you have a couple of potatoes or half a bun, or that glass of wine, you track it and see if you still lose weight the next day… remember how I told you this was so freeing! You do not need to worry about if you have had 3 fruits, 2 yellows and 4 reds, you learn the “plate it” system and WHY you need each food category and you design your own plan. Also, you can eat guacamole, cheese and hummus in the same day…. no guilt… no measuring. #jackpot
Where do I get it?!!?
Now that we’ve gone over the basics, you’re probably wondering the different options and how you can get started. There are several different purchasing options and I want to make sure you have the right one for your needs. Reach out to me (firstname.lastname@example.org) or fill out my form and I’ll reach out to you! The form can be found HERE
If you’re like me you like to see some of the amazing results people are having. Here are some from the beachbody blog: Click Here
If you have time watch this promotional video:
I hope you found this helpful and I hope the 2B Mindset will do for you what it has done for me and my teammates already! I hope to hear from you soon email@example.com
I wanted to share my results from Beachbody’s Shift Shop program. I followed a pescatarian nutrition plan and stuck to their nutrition for 3 weeks (there was a 24 hour period where I feel off the wagon… I’m human!).
I met the co-creator of Shift Shop, Chris Downing, right before I started and he was such an inspiration. There I am…. right in the back. It was such a fun experience and I was SO sore from working out live with him. If you ever get the opportunity… do it!
I did every single workout streaming from their on demand platform… which if you’ve never heard of… email me immediately (firstname.lastname@example.org). It’s the best things ever. Literally, thousands of workouts at your fingertips so you can never be bored with working out! No more excuses folks!
I know that is what you’re here for and I was BLOWN away by mine. Not just physically but the mental shift was probably the greatest transformation. Obviously, there is no picture to properly display but just know that mentally I felt stronger than I have in a long long time.
Stats: I lost 9.2 pounds and 10 inches in those 3 weeks!
Other transformations of note: I had no sugar cravings, my mental clarity was at an all time high, my energy was up, I was sleeping better and my confidence was sky high! My clothes fit better and I gained the ability to do 3 full pushups on my toes and a minute of burpees! The biggest transformation though… after 2 years I finally feel like ME again!! Tell me that alone isn’t worth it?!!?
What equipment do you need?
You need weights (sorry, no bands!) and Beachbody’s agility markers. Which I used post it notes or paper plates for my markers. Not the best, but it worked. Many people in my coaches group wrote on their markers, put a before or after photo on them or put their affirmation/reason why on their markers so it was a constant reminder to them. I loved this idea and will share mine below. I will add, I changed my says a lot depending on my mood and what I needed to hear. Either way, this worked! I found myself repeating this to myself out loud as I worked out and throughout my day. Genius!
So, they weren’t perfect, but they worked!
What is the meal plan like?
It uses the fix containers, so if you’re used to those you’ll have an easy time adapting. Each week it tweaks your nutrition a little. They slowly decrease your carbs (your yellow containers) and increase your protein and greens (green and red containers). By week 3 you have NO yellows, yes, you read that right. No yellows. But before you get scared and start that negative, “I can’t do that” talk. Hear my out. You are fueling your body with what it needs. It’s not a low carb/keto diet! You’ll be drinking shakeology and plenty of carbs from other foods but you’ll be eliminating grains and starchy carbs. They also eliminate beans at week 2 but in the nutrition plan, it does say you can stick to week 1 if you’re having a hard time. Don’t get too excited though… still not grains!
Below is my actual meal plan. I’m a pescatarian so I never thought in a million years this nutrition plan would work for me. It did. It’s similar to eating at the top of the 21 day fix food categories all while eliminating your yellow. Sounds fun… right? I shared my entire 3 week meal plan with my members as well as the shopping list and recipes. It’s that easy, guys!
Here’s where it gets interesting…. here’s where the brain fog goes away and you’re left feeling like a million bucks (for lack of a better term). I really don’t know how else to describe it. It’s 3 weeks people…. 3 weeks and you’ll be where you want to be mentally to feel your best and either jump start or finish your fitness journey!
They’re tough. You work out for 6 days a week, with day 7 being an optional stretch day.
Week 1, eases you into it. 25 minute workout with a 3 minute cool down at the end. You alternate days of cardio and strength days repeating the same 2 workouts.
Week 2, things ramp up. 35 minute workouts with 3 minute cool down at the end. You start to put the moves together and make them harder.
Week 3, you’re going full throttle, 45 minute workouts with 3 minute cool down at the end. You’re seriously going all out!
I was nervous about the 45 minute workouts but it was only for a week… and I did it! I was waking up at 5am to push play but it helped me get over some mental barriers.
The workouts are great and keep you moving. He does give you natural breaks as he explains the next moves and there is a modifier (plus he explains how to do the modified move).
Who would I recommend this program to?
Definitely, someone who is not a beginner! While they advertise it for such, I had a hard time keeping up with the moves and felt uncoordinated. I took my time, focused on my form and kept moving. If you like weights and you like cardio, this is a great program for you. If you need to to get “back into the game”, this is the program for you. If you want to commit to yourself, this is your program. If you want to make a mental shift and a physical shift… this is for you!
How do I order it?
Reach out to your coach! If you don’t have one, hit me up (email@example.com) and I can get you started off right! If you have questions please feel free to email me, no pressure, this program isn’t for everyone but it might be what you need!
Since having my son, my blog has been MAJORLY neglected. I moved from a paid platform back to my free platform and I lost a TON of valuable and amazing information. I have gone back to teaching and time is so valuable that I haven’t been able to focus on this.
If we’re being honest, I haven’t really focused on myself. I’ve maintained my coach status and run groups here and there but even that became blurred.
Well…. I’m back. A fire got lit in me this past weekend and I made the SHIFT. This past Saturday I got to meet (and HUG Chris Downing) at beachbody’s post summit plan in DC. These events are so life changing. The energy is real and it puts a lot of things in perspective. You’re around like minded people who love fitness, health, and are focusing on becoming a better version of themselves. It became clear that I need to focus on ME again and building something that I can share with others to help them on their journey as well. Though I lost tons of recipes, I still have some great ones saved and I”m planning on building back up my recipe book on here. I’m hoping to share my journey more. Share my meal plans. Invite you to join my challenge groups and join my team of coaches.
Join me on instagram tomorrow!
I’m going to be sharing something tomorrow on Instagram that is super exciting…. I’m going to be doing something I’ve never done and it excites me to no end because I’m going to change the lives of 5 people… what is better than that?! If you’re not following me on IG, head over there for the announcement! (https://www.instagram.com/chickenfatbegone).
This was introduced to me by my beautiful sister and it is simply amazing! It’s so filling and tasty that I can’t believe I haven’t thought of it before! You can also cook this on your stove top if you prefer warm oatmeal or have the time 🙂
Coconut Chia Overnight Oats
1/2 Cup Old Fashioned Oats
1/2 cup unsweetened almond milk (or regular milk or water)
2 tsp chia seeds
1 Tbsp Shredded unsweetend coconut
2 tsp Peanut butter
t tsp Maple syrup (or more to sweeten)
Mix all ingredients in a mason jar.
Store in fridge overnight.
Notes: Store in the fridge and use within 4 days, can be served cold or warm up in the microwave.
Black bean burgers are a staple in most vegetarian diets but I’m sick of frozen patties and tired of restaurants either serving the frozen patties or creating a black bean burger that’s completely dried out, crumbly and tasteless. I’ve tried making black bean burgers before and they are extremely hard to do and easy to mess up. Until I stumbled upon this healthy version HERE and thought I can make that and make it fix approved! The biggest difference between this recipe and all the other recipes is that you remove the water before mashing it all together, it seems like such common sense but I’d never thought to do that! The flavor is incredible and while mine was a little dry, the added avocado on top made it creamy and delicious!
Black Bean Burger
Serves: 4 burgers
15oz can of black beans, rinsed, drained and dried
1/2 onion, cut in to medium chunks
1/2 red bell pepper, cut into medium chunks
1 Tbsp Cumin
1 Tbsp chili powder
1 tsp garlic salt
1/2 cup oatmeal
Heat up your grill to medium
Mash you black beans, I did this in the little strainer I washed and dried them in and it worked pretty well but you could use a medium bowl, set aside
Puree your oatmeal in a blender or food processor, I used a blender some chunks are ok, pour into a small bowl
Puree your onion and red pepper until broken up but not mush, a few pulses, remove and place in bowl and remove the excess water! I used a paper towel and blotted forever to get all that water out but this is so important so don’t skip it! Mix it in with the black beans.
Beat the egg in a small bowl and add the spices until mixed.
Add the egg mixture to the black bean mixture
Add the oatmeal crumbs to the black bean mixture until mixture is sticky but holds together. You may need to add a little more oatmeal to really get it to stick!
Pack the black bean mixture into a 1/3 cup measuring cup, scoop out with a spatula and form patties on a plate, this should make 4 burgers
Grill for about 8 minutes per side, you may need to place them on a piece of aluminum foil so they don’t fall between the cracks of your grill, I didn’t need to but better safe than sorry.
NOTES: Serve over a bed of lettuce or favorite bread. Top with whatever toppings you have but trust me when I say guac pairs super well with this! If you add toppings it may changes the nutritional value and containers. Other toppings to consider: hummus, sliced cheese, feta cheese, salsa or tomatoes.
I know a liquid carrot cake doesn’t exactly sound appealing but trust me.. it’s creamy and delicious!! The cinnamon masks the flavor of the carrots and I was pleasantly surprised by how much I liked this. Will definitely be making again!
Carrot Cake Shakeology
1 cup unsweetened vanilla almond milk
1/2 cup steamed diced carrots
1 scoop vegan tropical strawberry shakeology
1 tsp peanut butter/almond butter
1/4 tsp cinnamon
Add the almond milk, steamed carrots, shakeology, peanut butter, cinnamon and add ice to make it the consistency you want (I like 5-6 cubes)
So, I adapted this recipe from Autumn Calabrese new cookbook, Fixate. Which offers wonderful beginner based cooking recipes around the 21 day fix but really can be used for any healthy lifestyle! So, I stumbled upon this recipe and we love kabobs and grilling in the summer so I thought it would be worth a shot. There aren’t many ingredients in the marinade so I was a little skeptical but they were delicious and I will definitely make these again! If you try it let me know what you think! The original recipe called for less vegetables, canned pineapples and used chicken.
Soy Ginger (or chicken) Grilled Kabobs
Serves 4 (2 skewers each)
8 bamboo skewers (soak in water for 30 minutes so they don’t catch on fire)
1 lb shrimp (or boneless/skinless chicken cut into 1 inch pieces)
1/4 cup reduced sodium soy sauce
2 tso extra virgin olive oil
2 tsp fresh grated ginger
2 cups fresh pineapple chunks
2 medium red or yellow pepper cut into 1 inch chunks
1/2 large onion cut into 1 inch chunks
Place shrimp or chicken in resealable bag, add soy sauce, oil and ginger. Seal the bag and shake gently to mix. Refrigerate at least 30 minutes.
Preheat grill on medium heat
Put pepper chunk, pineapple, onion and shrimp/chicken onto a skewer. Repeat so that skewer has 2 pieces of each. Repeat until all of the skewers are full. Throw away the marinate/bag.
Grill the skewers for 5-7 minutes on each side
NOTES: This would go great over brown rice or a salad and you could reheat the next day for lunch but typically I don’t eat fish more than 2 days after I’ve cooked it. Plus the pineapple was a little weird the second day.
So, I’ve tried them before and about gagged when I made them with greek yogurt… way to tart even when I tried to sweeten them up. I stumbled upon a recipe that used almond milk and thought I would give that a shot and while I’m at it why not make it like my favorite no bake cookies! Let me tell you.. these are dangerous! I made them in my salad jars so that’s why it doesn’t look like much, I’d recommend using a smaller mason jar to make them. There’s a lot of freebies in there so this a way to get your chocolate fix without using a treat swap!
Chocolate Peanut Butter Overnight Oats
1/2 cup dry oatmeal
1/2 cup unsweetened vanilla almond milk
1 tsp maple syrup
1 tsp unsweetened cocoa powder
1 tsp peanut butter
I put the oatmeal in the mason jar first and then mix it with the unsweetened almond milk
Mix the remaining ingredients and chill in fridge for at least 12 hours/overnight
NOTES: I love this as a grab n’ go breakfast, or as a mid morning snack, I eat it right out of the jar. I usually make in batches of 3 so I don’t know if they last longer than that. I like to eat it cold but you could heat up in the microwave.
21 day fix containers:1 yellow, 1 tsp
21 day fix freebies: 1 tsp maple syrup is free, 1 tsp unsweetened cocoa poweder is free and 4oz of unsweetened almond milk is free) NO TREAT SWAP!!!!!
FINALLY!! I finished a Shaun T program. Earlier this year I completed almost all of Insanity and almost all of Insanity Max 30 at the beginning of this year but I can finally say that I completed Insanity Max 30, I missed 2 workouts over the past 60 days due to the stomach bug and I am more than excited about my results! I used the meal plan (which is actually a similar meal plan from 21 day fix so I was set!) however, I lost some motivation during the last month and was WAY off track with my diet, but I was able to gain control back near the end and still had great results!
The whole premise of Insanity Max 30 is great, you learn to go out of the comfort zone and push yourself for 1 more second, 1 more rep, 1 more move, 1 more minute and then you build on that each week. You push play, start working out and when you have to stop you write your time down, that’s your MAX OUT time. I mainly modified since I don’t like push ups (and there is A LOT) and I don’t like putting a lot of stress on my knees through jumping around. Even if you modify you will still see great results.
So, I lost 5 pounds and over 6 inches over 60 days. Like I mentioned above my last month I STRUGGLED. I’m so close to my goal weight so I’m super proud of those results! I think you can tell by the picture how this program leaned me out. If you are serious with the workouts and follow the eating plan you will have amazing results! I continue to struggle with eating, the weekends are killing me. I think my best results are that I can actually do REGULAR push ups now!
What do you get in the package:
12 workouts on 10 DVDs, nutrition to the max guide, max out guide for how to do the program, max out workout wall calendar and a no time to cook guide. If you order through a coach you’ll also get 2 free bonus workouts: Pulse (active recovery day) and Ab attack:10 (10 minute ab workout).
What is the meal plan like:
It uses the fix portion through beachbody, so if you’re familiar with 21 day fix you will completely understand Insanity Max 30s meal plan. You’re eating clean foods and balancing it across your day. My only issue is that in Insanity Max 30 there are no calorie brackets so if you weigh over 150 you eat in one bracket and if you weigh under 150 you’re in another. So, that would mean that my husband and I would be in the same bracket which just seems crazy! I also drank Shakeology every day, didn’t miss 1 day of that great shake. Why did I commit to 60 days of shakeology? It aids in my weight loss, gives me energy, keeps me full, curbs cravings and helps keep me regular. Click HERE to find out more about shakeology.
Who would I recommend this program too:
Those who are already into their fitness journey a bit. The workouts are tough, probably the toughest workouts I’ve ever done and are 100% not beginner workouts. They do offer a modifier but even those moves are tough! If you don’t like push ups, burpees, lunges or squats… do not do this program! I hate push ups but I don’t mind modifying and really enjoyed every workout in this program. There are almost no breaks and he doesn’t break the move down with how to do it. However, you can pick up on what he’s doing but I would not do this if you’re a beginner. If you’re looking to drop weight FAST and tone up without using weights, this is 100% your program. It’s a great cardio and strength workout in only 30 minutes. I did take a little bit longer to cool down (2 minutes is not enough!).
Equipment needed: None, your body is your equipment!
Modifier? Yes! And with this DVD you can split the screen so you’re seeing the modifier the whole time and you can also see what Shaun T is doing on the main screen. Scott and Danielle are the modifiers and it’s low impact (so no jumping!) but trust me… these moves are hard and a modified burpee is just as hard as a burpee when you’re just starting out. Go slow and don’t push yourself to the point of injury. I have horrible knees and ankles and was able to modify most of the workouts and still get a great workout in.
*Each workout is 30 minutes long followed by a 2-3 minute cool down.
Cardio Challenge: For those who have done Insanity, this is your fit test! 30 minutes of intense cardio moves. 308- 393 calorie burn
Tabata Power: A tabata style workout that is 20 second power move and 10 seconds of rest. 210-261
Sweat Intervals– My favorite workout! 5 rounds of 3 moves, 30 seconds each, repeat 3 times and then a water break. 302-371 calorie burn*
Tabata Strength– Another tabata style workout which includes 20 seconds on 10 seconds off and NO water breaks! 258-317 calorie burn*
Friday Fight Round 1: 1 minute power moves with a 30 second break after 10 minutes. 312-361 calorie burn*
Max out cardio: 3 power moves, 30 seconds each repeated 3 times followed by 1 minute of a power move and then a water break! Average calories burned: 274-300*
Max out sweat:Another calorie burner! 3 moves that are 30 seconds each, you repeat every round 3 times and then you get a water break. Average calorie burned: 324-341*
Max out power: Plyometic madness of 45 seconds on and 15 seconds of active rest Average calorie burned: 160-246*
Max out strength: 45 second power moves and 15 seconds active rest (jogging), 30 second water break every 6 minutes. Lots of push ups and upper body work!! Average calories burned: 224-262*
Friday night fight Round 2: Every move is 1 minute with a couple of water breaks thrown in. You’re constantly moving. Average calories burned:322-369*
*Calories burned are based on my heart rate monitor for my workouts. Calories burned will vary depending the person, you may burn more or less.
How do I order it: Reach out to your coach, if you don’t have one, email me: firstname.lastname@example.org I run private facebook challenge groups around this program or a private general accountability group with daily check in, motivation, tips and tricks to help keep you motivated and working towards your goals! You can also click on the banner below if you’re ready to go and I’ll reach out to you.