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.
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:
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:
Oatmeal with fruit (1 yellow, 1 purple)
Yogurt with fruit (1 red, 1 purple)
Eggs with vegetables and toast (1 red,1 green, 1 yellow)
Whole Grain Cereal with milk (2 yellows)
English muffins with peanut butter (yellow and tsp)
Tuna pouches with celery, fruit and carrots (1 red, 1 green)
PB and sliced strawberry sandwich (tsps, 1 purple,1-2 yellow)
Cold pasta salad (premade) (1-2 yellow,1-2 green, red if add meat)
You can pre-make some of your favorite meals and home and heat up over the fire!
Vegetables- pre-chop!- Celery, cucumbers, green beans, baby carrots, grape tomatoes
Cheese stick, or cubes (pre-measure)
Beef jerky for the meat eaters in the group!
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:
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.
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.
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.
Dinner is super easy if you’re able to grill over the fire or have a camping grill.
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.
Breakfast was eggs both mornings of the trip, it’s simple but effective.
So, what do you think? Can you survive camping without completing unraveling all of your hard work?! What are some ideas that I missed?
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
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:
Add the vinegar, lemon and spices to the chopped vegetables and let soak overnight.
Fill yellow container with 1/2 serving couscous and 1/2 serving great northern beans, put in container
Drizzle 1 tsp Olive Oil over couscous and beans
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.
So, we went cherry picking this past weekend and picked 6 1/2 pounds of sweet cherries. That doesn’t even count the many we ate right off the trees in the fields… a benefit of picking your own. I haven’t decided what I want to do with these sweet treats yet but I know that it involves pitting them all which takes FOREVER and I don’t have a cherry picker. I saw somewhere that you can use a straw but thought it would break so I decided to use my hard plastic straw from my water cup and it worked like a dream! I didn’t mention this in the video but wash your fruit before doing this and wash your hands! Also, don’t wear white… this is a messy job.
You can see that you don’t waste a lot of the cherry which is also amazing! Remember don’t wear white when you do this because it’s messy!! Now… what should I do with these cherries?!!?
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.
Asian Broccoli Salad with peanut sauce
Makes 2 servings
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)
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
Mix peanut sauce in a small bowl with a whisk and set aside
Blanch broccoli by putting bite sized broccoli into boiling water for 30 seconds
Using a strainer move to a bowl of ice water immediately
Drain completely and put in a bowl
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.
I just discovered Brussels sprouts this year and today I realized they are spelled brusselS sprouts and not brussel sprouts! Learn something new every day. Brussels sprouts are proof that your tastes buds do change over time, I hated them last year. If you haven’t tried them in awhile give them another try but make them yourself and buy fresh not frozen! These can absolutely be messed up and taste mushy, it’s hard to mess them up if you make them yourself and you roast them. These are so simple, delicious and contain lots of vitamin c and K with B vitamins as well (Think folic acid and b6).
Roasted Brussels Sprouts
1 1/2 pound fresh Brussels sprouts
4 tsp extra virgin olive oil
2 garlic cloves, mined
Preheat the oven to 350 degrees
Wash and trim the bottoms of the brussels sprouts.
I cut in half the small ones and quarter the larger ones
Throw in 13x 9 inch pan with the EVOO and garlic and stir
Cook for 30 minutes stirring every 10 minutes so they don’t get burnt on the bottom
NOTES: I’ve made these for a week of meals and they reheat just fine in the microwave. They get a little mushier as the week goes on. I sprinkle with salt and pepper before I eat.
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
Makes 6 skewers/4 servings
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:
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)
Preheat grill to medium
Combine the spices for the dry rub in a small bowl (garlic, onion, smoked paprika, pepper, salt, cayenne, oregano)
Rinse and pat dry the shrimp
Add the dry rub to the shrimp and mix until shrimp are well coated
Alternating peppers and shrimp on the skewers
Place skewers on grill (3-5 minutes per side) until pink and fully cooked
Remove shrimp and peppers from the grill and serve immediately
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)
You know by now that I support meal prepping as much as possible to set yourself up for a week of success. One super easy way of doing this is by making sure all of your veggies and fruit are washed and ready for the week. That way in a moment of hunger you’re not reaching for temptations when an already washed apple is sitting out waiting. Every little bit you can prepare before hand is worth it. I try and throw my veggies and fruit that need to be washed in the clean sink when I get home from the grocery store. This way they soak while I put away grocery and are done when I’m finished. Then I just need to dry them and put them away. AND they last longer when they are washed and don’t taste like vinegar… I swear!
Vinegar Wash for Fruits and Vegetables
*1 cup white vinegar
Fill your clean sink with cold water half way and add 1 cup of white vinegar
Peel the stickers off of your fruit and add to the water
Let soak for 10 minutes (about half way through I’ll rearrange the fruit/veggies so all sides get soaked)
Rinse and scrub the fruits/veggies
Remove fruit and let completely dry before storing
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
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)