Coconut Chia Overnight Oats

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 🙂

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Coconut Chia Overnight Oats

Serves: 1

Ingredients:

  • 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)

Directions:

  1. Mix all ingredients in a mason jar.
  2. Store in fridge overnight.

Notes:  Store in the fridge and use within 4 days, can be served cold or warm up in the microwave.

21 day fix breakdown:  1 yellow, 1 orange, 2 tsp

Soy Ginger Shrimp (or chicken) Grilled Kabobs

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.

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Soy Ginger (or chicken) Grilled Kabobs

Serves 4 (2 skewers each)

Ingredients

  • 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
  1. 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.
  2. Preheat grill on medium heat
  3. 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.
  4. Grill the skewers for 5-7 minutes on each side
  5. Serve immediately!

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.

21 day fix:  1 red, 1/2 green, 1/2 purple, 1/2 tsp

Spinach- Mushroom- Feta Egg Bake

Here’s another easy egg bake that is super tasty and approved by everyone in the family.  You can also double this recipe to serve more people, so it’s perfect for a brunch item.  The original recipe can be found HERE

21 day fix approved breakfast egg bake
21 day fix approved breakfast egg bake

Spinach Italian Crustless Quiche

Serves 4 BIG or 8 small

Ingredients

  • 8 eggs
  • 10oz frozen spinach, thawed and well drained
  • 8 oz sliced mushrooms
  • 1/2 tsp minced garlic
  • 1/2 cup crumbled feta
  • 1/4 cup  2% mozzarella cheese
  • 1/4 cup parmesan cheese , grated
  • 8 oz unsweetened vanilla almond milk
  • salt and pepper to taste
  1. Set oven to 350 degrees
  2. Spray a quiche dish, 9 inch pie plate or 8 by 11 inch dish with cooking spray
  3. Saute mushrooms and garlic on medium/high heat until moisture is gone
  4. Spread spinach on bottom of prepared dish, add the cooked mushrooms and feta.
  5. Beat the eggs and add the unsweetened almond milk, pepper and cheeses.
  6. Pour egg mixture into prepared dish on top of spinach, mushrooms and feta
  7. Bake for 40-45 minutes or until center is set

NOTES: You can double this recipe and cook in a 9×13 inch dish, cook for 45 minutes and test the center and cook in 3 minute intervals until center is set.  Enjoy!

21 day fix break down:  1 green, 1 red, 1/2 blue if cut into 4 slices,

if you cut into 8 slices it’s 1/2 green, 1/2 red and 1/2 blue

1/8 slice of egg bake
1/8 slice of egg bake

Spinach and Cheese Crust-less Quiche

This is one of my favorite breakfasts that you can throw together in a couple of minutes, it’s tasty, healthy and reheats quite nicely!  This is the perfect egg bake for the weekend when you’re entertaining or to reheat for breakfasts during the week.  You can double the recipe and serve it for brunch. The original recipe is HERE

21 day fix approved egg bake
21 day fix approved egg bake

Spinach and Cheese Crust-less Quiche

Serves 4 BIG or 8 small

Ingredients

  • 16oz 2% cottage cheese
  • 10oz frozen spinach, well drained
  • 4 eggs, beaten
  • 2/3 cup  2% mozzarella cheese
  • 1/3 cup parmesan cheese , grated
  • 1 red bell pepper, diced
  • 2 tsp oregano
  1. Set oven to 350 degrees
  2. Spray a quiche dish, 9 inch pie plate with cooking spray
  3. Beat 4 eggs in large bowl and mix in all of the ingredients
  4. Pour into prepared dish
  5. Bake for 40 minutes or until center is set

NOTES: You can double this recipe and cook in a 9×13 inch dish, cook for 40 minutes and test the center and cook in 3 minute intervals until center is set.  Enjoy!

21 day fix break down:  1 green, 1 red, 1 blue if cut into 4 slices,

if you cut into 8 slices it’s 1/2 green, 1/2 red and 1/2 blue

1/8 slice
1/8 slice

Camping Tips while on the 21 day fix

It’s summer which means hopefully we’ll be camping some!  Camping brings about it’s own slew of healthy eating obstacles as it limits you since you don’t have all your usual fixin’s at your fingertips.  So, now, more than ever you HAVE to plan ahead.  I’m not saying stick to the plan 100% but I think you’ll find information here that will allow you to do that if you want.  My other piece of advise is to look at what you normally eat while out camping and decide on some healthy alternatives.  I should also note that most of this advise is geared towards car camping, as in you are camping right near your car.  If you’re backpacking, you’re going to have to do a bunch of dehydrating of your own meals to make sure you’re getting your allotted containers and it will definitely be a challenge but can be done. So, car camping on the plan:

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So, we only went camping for 1 night, 2 days but I decided to plan and give ideas for people if we had gone for longer!  First thing I did was sat down and PLANNED my meals/snacks and what I could take!  I started with breakfast:

Breakfast Ideas:

  1. Oatmeal with fruit (1 yellow, 1 purple)
  2. Yogurt with fruit (1 red, 1 purple)
  3. Eggs with vegetables and toast (1 red, 1 green, 1 yellow)
  4. Whole Grain Cereal with milk (2 yellows)
  5. English muffins with peanut butter (yellow and tsp)

Lunch Ideas:

  1. Tuna pouches with celery, fruit and carrots (1 red, 1 green)
  2. PB and sliced strawberry sandwich (tsps, 1 purple, 1-2 yellow)
  3. Cold pasta salad (premade) (1-2 yellow, 1-2 green, red if add meat)
  4. You can pre-make some of your favorite meals and home and heat up over the fire!

Dinner Ideas:

  1. Bunless burgers with campfire potatoes, corn, vegetable (1 red, 1 yellow, 1 green)
  2. Whole wheat spaghetti with organic no salt/sugar added sauce, vegetable (1-2 yellow, purple)
  3. Fish/shrimp grilled with campfire potatoes, corn, vegetables (1 red, yellow, green)
  4. You can basically cook anything ahead of time and bring it if you’re only going for a couple of days and reheat on the fire!

Snacks:

  1. Make your own trail mix (sunflower seeds, nuts, dried fruit, add chocolate chips if you’re treating yourself during this time
  2. Pre-measured seeds, nuts, dried fruit
  3. KIND bars (treat or 1 orange, 1 tsp for any kind bar that does NOT have chocolate drizzled on it)
  4. Fruit- Apples, oranges, grapes, cherries, pears, bananas
  5. Vegetables- pre-chop!- Celery, cucumbers, green beans, baby carrots, grape tomatoes
  6. Hummus!
  7. Cheese stick, or cubes (pre-measure)
  8. Beef jerky for the meat eaters in the group!
  9. Greek yogurt

So, after I created a list I picked the couple I actually would want to eat and that fit into my schedule (we were going hiking over lunch so I needed a to-go lunch that didn’t weigh a lot and was filling).Then I hit the store! Oh, and buy the huge things of water like below, don’t dehydrate yourself! Here’s some of my haul:

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Exercise: If you have wifi I guess you could do the workouts on demand or bring a portable DVD player but I suggest planning in some exercising that gets your heart rate up!  Go on that hike, a walk, do some swimming, biking anything that gets your moving will help you stay on track!  Plan it in to your day and make it a group event so there are no excuses.

What I ate:

Snacks and lunch were on the go since we were traveling to the campsite.  So snacks were dried cherries/apricots and sunflower seeds. Lunch was on the trail and was a tuna pouch with a kind bar.

Lunch break
Lunch break

Make sure you stay hydrated yourself!  I highly recommend getting a backpack that you can put a bladder of water in, makes it easy to get your water and you don’t have to stop and get your water bottle out every 20 minutes.

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Snack back at the campfire after our hike was, of course, shakeology.  Easiest way to ensure I have my nutrients for the day!  I have to admit I’m not a big fan of it not blended but it gets the job done and it’s only 1 day.

Shakeology by the fire
Shakeology by the fire

Dinner is super easy if you’re able to grill over the fire or have a camping grill.

21 day fix approved dinner over and in the fire
21 day fix approved dinner over and in the fire

Dessert:  Yes, you can have a sweet treat while camping… so when everyone else is enjoying s’more go ahead and try a chocolate banana boat.  This was surprisingly amazing and is husband and kid approved!  I didn’t make these this camping trip but they can be 21 day fix approved, count the chocolate as a treat swap and the banana is either 1-2 purple.  If you’re feeling like going crazy… throw a couple mini marshmallows in there! All you need is a banana cut length wise (leave on the peel), stuff your chocolate chips in there and wrap in foil.  Throw that foil packet right in the fire for 10 minutes, remove with tongs and let cool for a little while before eating.

21 day fix approved dessert while camping

Breakfast was eggs both mornings of the trip, it’s simple but effective.

21 day fix approved camping breakfast
21 day fix approved camping breakfast

So, what do you think?  Can you survive camping without completing unraveling all of your hard work?!  What are some ideas that I missed?

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Greek Couscous Salad

This is another easy, vegetarian option that is super flavorful.  I’m sure you could add some chicken to make it a complete meal but make sure you add 1 red to the final container cost.  I would also suggest not making/mixing this together at the beginning of the week but rather prep everything, keep in separate containers until the morning you’re planning on eating it.  I eat this cold.

Greek couscous salad clean lunch

Greek Couscous Salad

Ingredients- Makes 5 servings

  • 1 cup uncooked couscous + water to make it (may vary depending on package, mine said 1 cup water)
  • 1 can rinsed/drained great northern beans
  • 1 cup chopped red onion
  • 2 cups chopped cucumbers (1-2 cucumbers)
  • 2 cups grape tomatoes cut in half
  • 3/4 cup Crumbled Feta cheese
  • 1 lemon, juiced
  • 1 tbsp vinegar
  • Olive oil (5 tsp- 1 tsp per serving)
  • Salt, pepper, oregano to taste

If eating right away or within 2 days:

  1.  Add the vinegar, lemon and spices to the chopped vegetables and let soak overnight.
  2. Fill yellow container with 1/2 serving couscous and 1/2 serving great northern beans, put in container
  3. Drizzle 1 tsp Olive Oil over couscous and beans
  4. Top with 1 cup seasoned vegetables and 2 Tbsp (1/2 blue container) crumbed feta cheese

NOTES:  I suggest putting it all together right before you eat it or the morning of or night before, store the couscous/beans in your fridge in a separate container from the vegetables.  This would also be really good stirred all together and taken to a pot luck!   I pair this with plain greek yogurt, drizzled with honey and 1 cup frozen fruit on the side to make a meal of it.

21 day fix:  1 green, 1 yellow, 1/2 blue, 1 tsp

Asian Broccoli Salad with peanut sauce

I stumbled across this recipe from Gimme that Oven blog and the original recipe can be found HERE.  But I wanted to make it appropriate for the 21 day fix so I tweaked it a bit.  It makes 2 lunches and it is pretty tasty and definitely different from my normal 21 day fix approved lunches and it’s ready in 15 minutes!  I usually pair this with greek yogurt or it could be used as a side salad for your lunch.  Add tofu or chicken/beef to add a little extra protein.

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Asian Broccoli Salad with peanut sauce

Makes 2 servings

Ingredients:

  • 1 large head of broccoli (4 greens) cut into bite sized pieces
  • 1.5 cups shelled edamame (2 yellows)
  • 1/4 cup Roasted, shelled peanuts (2 oranges)
  • Peanut sauce recipe (listed below)

Peanut Sauce:

  • 1 Tbsp peanut butter
  • 2 tsp white vinegar
  • 2 tsp honey or agave
  • 2 tsp Braggs Liquid Amminos (or lite soy sauce)
  • OPTIONAL: Water to thin it out

Directions:

  1. Mix peanut sauce in a small bowl with a whisk and set aside
  2. Blanch broccoli by putting bite sized broccoli into boiling water for 30 seconds
  3. Using a strainer move to a bowl of ice water immediately
  4. Drain completely and put in a bowl
  5. Add remaining ingredients and mix until peanut sauce is coated

NOTES:  Put the peanuts in ONLY if you’re eating immediately, otherwise they get soggy.  So, if you’re making this ahead of time omit the peanuts and add them right before you eat.  This stays well in the fridge for up to 3 days but I usually eat it right away!  I prefer it room temperature or heated up a little but it would be good cold too.

21 day fix containers:  2 green, 1 yellow, 1 orange, 2 tsp

Cajun Grilled Shrimp Kabobs

It’s grilling season!  We eat off the grill as much as possible during the summer and these Cajun grilled shrimp kabobs are AMAZING and so so easy.  Better yet, you prepare the dry rub from your own spice cabinet so they are 21 day fix approved, clean AND can be salt free (which is virtually impossible with dry rubs).  Grill with your favorite veggies on a kabob and pair with a side salad or grill up some corn or sweet potatoes. Let me know what you think.

Cajun Grilled Shrimp Kabobs

Cajun Grilled Shrimp Kabobs

Makes 6 skewers/4 servings

Ingredients :

  • 1.5 pound shrimp, peeled and deveined
  • 2 red bell peppers, cut into chunks (or vegetable of your choice)
  • Skewers (if using wooden soak for 20 minutes)

Dry Rub Ingredients:

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  • 2 tsp garlic powder
  • 1 tsp onion powder
  • 1 Tbsp smoked paprika
  • 1 tsp pepper
  • 1/4 tsp cayenne pepper (here’s your HEAT!)
  • 2 tsp dried oregano
  • .5 tsp salt (optional)
  1. Preheat grill to medium
  2. Combine the spices for the dry rub in a small bowl (garlic, onion, smoked paprika, pepper, salt, cayenne, oregano)
  3. Rinse and pat dry the shrimp
  4. Add the dry rub to the shrimp and mix until shrimp are well coated
  5. Alternating peppers and shrimp on the skewers
  6. Place skewers on grill (3-5 minutes per side) until pink and fully cooked
  7. Remove shrimp and peppers from the grill and serve immediately

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NOTE:  Shrimp shouldn’t go in the fridge more then 2 days so plan accordingly.

21 day fix:  1 red, 1 green per 2 skewers (may vary depending on vegetables and size of shrimp)

Mexican Taco Salad

Credit to my sister, Sara, for introducing me to this easy, versatile salad that is packed with flavor.  The key part of this recipe is the dressing, so simple but give it a try!  I pretty much always have these ingredients on hand so it’s an easy throw together dinner when I don’t feel like being creative and it is filling!  Remember, keeping it simple will make it easier to stick to the plan.

Mexican Salad with creamy salsa dressing

Mexican Salad with Creamy Salsa Dressing

Makes 1 serving

  • Lettuce (I like Spring Mix or Romaine with Spinach) 1 or 2 green
  • Black beans – 1 yellow
  • Chopped veggies (red peppers, tomatoes, onions) 1 green
  • MEAT VERSION:  Add 1 red container of ground beef made with fix approved taco seasoning
  • OPTIONAL: 1/4 avocado, diced (add 1 blue container)
  • 1 serving Creamy Salsa Dressing
  1. I tossed the dressing with the lettuce so that the dressing was in every bite.  The dressing is flavorful and just the right amount of spice.
  2. Add your beans, chopped veggies, meat & avocado if you’re using it and mix together.

NOTE:  You can add corn but that will affect your yellow container.  Try a mixture of beans and corn to fill that yellow container.

Vegetarian Stuffed Peppers

So, I love mexican inspired cuisine!  I think the only reason I can successfully be a vegetarian (who eats fish and dairy) is because I LOVE beans.  This stuffed pepper has EVERYTHING and it is delicious and filling.  This is 21 day fix approved but you should know that I count my beans as a red container since I’m a vegetarian, if you’re a meat-atrian you would count this as 2 yellows and 2 green.  I make the inside brown rice mixture at the beginning of the week and throw it in the pepper right before cooking so it’s already prepped and ready!

Vegetarian Stuffed Pepper

Vegetarian Stuffed Peppers with black beans

Makes 4 stuffed peppers

Preheat oven to 350 degrees

Ingredients:

  • 4 bell peppers ( I love red!)
  • 1 cup brown rice or quinoa
  • 1 3/4 cup water
  • 1 can diced tomatoes (drained) or 2 fresh diced tomatoes
  • 1 can rinsed black beans
  • 2 cups fresh spinach
  • Taco Seasoning 
  • Fresh lime juice of 1/2 lime
  • OPTIONAL:  Shredded cheese, plain greek yogurt
  1. In a large saucepan add water and brown rice/quinoa.  Add taco seasoning , canned tomatoes (or diced), black beans and spinach- bring to a boil.
  2. Let cook for 20 minutes on medium-low, stirring occasionally.
  3. While you’re waiting, wash and cut the tops off of the bell peppers.  Remove the seeds (throw away) and set the bell peppers aside.  I cut the rest of the bell pepper off of the top and save for a salad later.
  4. Once the water has been absorbed remove from heat.
  5. If you’re making ahead of time, cool completely and store in the fridge until you’re ready to stuff the peppers.
  6. Stuff the brown rice/quinoa mixture into the pepper right before cooking.  Top with cheese (OPTIONAL) and put in baking dish with a little water on the bottom.  Cook for 30 minutes at 350 degrees.
  7. Squirt half a lime before serving on top, add a dollop of plain greek yogurt and sprinkle with the smoky southwest seasoning!

Notes:  When picking your bell peppers look for flat bottom peppers or you can slice a little off the bottom so that they sit right in the pan and do not topple over.

21 day fix regular: 2 greens (spinach,pepper tomatoes), 2 yellows (rice, beans)

21 day fix vegetarian:  2 greens (spinach, pepper, tomatoes), 1 red (beans)1 yellow (rice)