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
Serves 1
Ingredients:
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!!!!!
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.
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
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:
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)
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 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
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.
Let cook for 20 minutes on medium-low, stirring occasionally.
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.
Once the water has been absorbed remove from heat.
If you’re making ahead of time, cool completely and store in the fridge until you’re ready to stuff the peppers.
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.
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.
So, I typically eat this for dinner but I ate it for lunch today. It’s amazing with mango salsa and so simple yet packed with flavor! I grill extra fish and then can use it throughout the week for meals like this, it’s so easy to put together using left overs.
Fish taco salad (21 day fix approved)
Makes 1 serving
4 oz cooked white meat fish (I love Tilapia) (1 red)
2 cups spring mix with some cut up tomatoes (2 green)
OPTIONAL: Fresh salsa if you have it- Mango salsa is amazing
Put vegetable on large plate. I added some tomatoes but onions and peppers would be perfect too.
Add cooked fish on top, reheat if necessary
I used my avocado “dressing” to really pack that extra flavor or add 1/4 avocado slices.
Garnish with salsa or mango salasa
Notes: If you’re packing this to reheat later, pack the fish separately and add after you’ve heated it up. Add a squirt of lime to add some extra flavor as well.
21 day fix portions: 2 green, 1 red and 1 blue (if using avocado)
Ok, this this is basically a simple version of guacamole but the flavor is amazing and I love to put it on salads and mix it all together as a dressing. You can make some tortilla chips out of tortillas and use a dip or add to a burrito!!
Avocado “Dressing”
Makes 1 serving
1/4 of a ripe avocado (1 blue container)
1/2 lime juiced (free)
Fresh chopped cilantro or dried cilantro to taste
Mash avocado until it has small lumps in it.
Juice the lime over the avocado and add the fresh cilantro or dried cilantro to taste.
Add to your salad, burrito, or use as a dip.
Notes: This should be used within 12 hours as it will start to turn brown. It will be safe to eat but will look gross! Use the rest of your lime to add to your water as an extra twist of flavor or squirt over your fish if you really love the taste of lime!
This is my go- to FAVORITE clean eating yogurt using plain greek yogurt and fruit and it’s Fix approved! It’s the perfect filling snack or addition to a lunch. It’s great made the night before, the morning of or right before you eat it!
“Frozen” Yogurt (21 day fix approved)
Makes 1 serving
1 serving PLAIN greek yogurt 2% (1 red)
1 cup frozen fruit (1 purple) -My favorites are cherries, blueberries, raspberries
OPTIONAL: 1 tsp honey for a touch of sweetness
Put plain greek yogurt in dish (either bowl or tupperware container)
If you’re using honey drizzle that on next
Stir in the frozen fruit!
That’s it! You’re done
Notes: Store in the fridge until you eat it! If you want the frozen/thick yumminess eat within an hour of making. I would eat this within 24 hours of making or else the fruit gets super mushy. When I worked in the school system I would prep my yogurt in the dish the night before with honey and then add the fruit before leaving for work. I’d store in the fridge and by lunch it was ready to eat and delish!
This counts as 1 red and 1 purple container if you’re following the 21 day fix.
Alright, yesterday marked my official half way point through the 21 day fix extreme! I’m loving this program so much more than I thought I would. Below I’ll write what I’m thinking about the program as far as the workouts and nutrition but I’ll also list some tips for being successful on this program.
The workouts
They are hard! Autumn Calabrese is one tough cookie. You’re using weights or a resistance band every day so its built a lot around strength training which is amazing! The variety is refreshing. One day you’re focusing on arms, the next legs and there is a cardio day, Pilates and yoga. She keeps things moving and my heart rate monitor assures me I’m getting a decent workout in! Some of the workouts I’m burning as much as I am with Insanity!!!!
It’s great they are only 30 minutes and I can do them in the comfort of my own home without people watching me attempt some of these crazy moves. Seriously, that dolphin move in pilates is TOUGH!!!
Nutrition
I’ve always struggled here and honestly I have not been perfect. I’ve learned over the past year to let that go. Sure, I miss all my unhealthy foods, I’d be lying if I said I didn’t. I’m just tired of not having energy and not feeling healthy so it’s worth it to give up my favorite cheats. I get cravings (chocolate!!!) And still struggle to not unravel. Sure, shakeology helps but I still get cravings now and then and I still surcomb to them. I’m still seeing and feeling the results despite some hiccups. I’m sure my numbers won’t be as amazing as I would want but I’m gearing up for round 2 already. A few bad days doesn’t define you and its certainly helped me realize this is a lifestyle change, not a “21 day fix” I can actually take this plan and incorporate it in to my life and still see/feel results!!
Tips for Success with the 21 day fix
READ through all the materials they send you. Then PLAN! I plan my menu the week before, at least for the first part of the week but I try really hard to get the whole week planned.
I plan leftovers by doubling recipes, freezing extras I wont use in a couple of days to make it easier for a grab and go meal. Grilling 3 pieces of tilapia & 3 sweet potatoes is just as easy as grilling 1 piece of each.
I plan simple meals when I either don’t have time to plan or cook. This may be viewed as boring but it’s not something I do every day and it helps when I’m feeling overwhelmed or limited on time. My favorite simple meal: Grilled fish, veggies and sweet potato with cinnamon. Simple meal are effective so find several simple meals to use as staples. I also love my bean & cheese burrito for a quick lunch.
I try new recipes when I’m feeling bored with my meals. I have learned to easily adapt my already loved meals (see my Mexican Quinoa dish that I adapted pretty easily). Pinterest has a TON of already “fix approved” meals. When you have 5 extra minutes explore new recipes and save them. This way you’re not trying to find new recipes, create your meal plan and create shopping list all at once.
Keep staples in your cupboard and fridge for easy to throw together meals. I always have beans, whole wheat pasta, tuna, eggs and yogurt on hand. I also have tons of frozen fruit and vegetables in my freezer. Frozen fruit can be used in oatmeal, yogurt or with my shakeology. Frozen vegetables can be used in an omelet, a side dish for lunch or dinner. Frozen vegetables are not my favorite but if I can’t get to the store it keeps me on track.
Create a weekly MUST have grocery list of things you ALWAYS eat. I definitely have several items I eat every week and having this already created shopping list makes it easy to not forget things. On my list: Spinach, Yogurt, Apples, Bananas, Eggs, Baby Carrots, frozen fruit. I use the app Evernote to keep this list so it is always with me.
Make your grocery list while making your weekly meal plan.
Take your measurements and before pictures. These are so valuable when your weight isn’t budging to gage your success with the program. Focus on how you are feeling not on what the scale says.
Use a meal planner and your workout schedule. One benefit of having me as your coach is that you’ll get some bonus materials not included in your challenge pack. You’ll get a meal planner like the one below and an extra printable workout schedule like I showed you above. This way you can do several rounds of the fix with new FREE materials every time. Use these worksheets every day!
Ask for help! You can sign up for a free beachbody coach who will motivate and support you through your journey! They will help problem solve, share recipes and put you in private groups on facebook around the program you’re completing! Did I mention a coach is FREE! If you don’t have a coach you can sign up with me to be your coach. Also, enlist help in your spouse, friends, co-workers and family. Your loved ones want you to be healthy and want to support you so ask for help when you need someone to watch your kids so you can get the workout in, help you chop the vegetables or swap healthy recipes with one another. Enlist a friend to go on this journey with you, the more people you surround yourself on the same mission the more support and motivation you’ll have which ultimately means you will more than likely succeed.
21 day fix free printable meal planner
The containers
I LOVE the little colored containers. I thought I would hate them and they would just add clutter to my already full Tupperware drawer. They make it so much easier to measure and toss in my bag on my way to the park or work. They don’t even make it to my Tupperware drawer because they’re always drying in the rack or packed for the next day.
It takes some time to get used to figuring out how much of what color container and when. Honestly, by the 2nd week you’ve figured it out and can enjoy and learn from the process. 21 df teaches you the value in preparing food and how to set yourself up for success by balancing your meals! If you’re not prepared you’re going to be rooting through cupboards looking for any unhealthy snacks possible, trust me I know from experience!!
Bottom line…. I’m proud of what I’ve accomplished these past 11 days and looking forward to the last 10. I feel full and satisfied with my meals and am loving the commitment and accountability of my Facebook group. I have some challengers in my group who are going to get some seriously awesome results with all the hard work and dedication they’re putting in! I’m going to use their energy to help drive me in to my own motivation and dig in these finally days. Its only 21 days after all!!
Anyone interested in joining me for a 21 day fix group? Join my team by contacting me, findingmotivationeveryday@gmail.com ! Who wants to commit 21 days to a healthier version of themselves?!
This is my favorite go to lunch item that is filling, easy and tasty! I almost always have the ingredients in the house so if I need something quick without much prep time this is it!
Easy Bean & Cheese Burrito (21 day fix approved)
1/2 cup Black beans (no salt added, drained, rinsed)- (1 yellow container)
1 Whole Wheat wrap (1 yellow)
1/3 cup 2% Shredded cheddar cheese (1 blue container)
1 cup Spring Mix or other veggie (1 green container)
Smoky southwest seasoning from 21 day fix recipes (free)
1-2 Tbsp plain greek yogurt 2%- OPTIONAL
Put black beans on whole wheat tortilla, add cheese on top
Microwave for 30-45 seconds until cheese is melted
Put spring mix or veggies on top
Wrap it up!
Spread plain greek yogurt on top and sprinkle seasoning on top
Cut in half and ENJOY!
Notes: I usually serve this with the rest of the yogurt and add frozen fruit to it! (This adds a red container and a purple to you lunch). Or add a piece of fruit if you’re in the go! This does not need to me microwaved if you’re making it ahead of time. Let me know if you try it and what you think. I often count beans as a red container since I’m a vegetarian so this becomes 1 red, 1 green, 1 yellow and 1 blue for lunch.
Okay, I’ll admit it… I’m in love with quinoa! I don’t know how I just discovered this miracle grain within the last 2 years. As a vegetarian it’s packed with vital nutrients and tons of protein! It keeps me full for a long time and I love the texture (seedy) which is probably why my husband hates quinoa. This is m favorite go to meal, it’s packed with flavor, fills me up, freezes well and heats up beautifully! I adapted this recipe from a favorite recipe to make it a little more 21 day fix friendly. You can find the original recipe HERE.
1 Tbsp smoky southwestern spice (recipe below) OR 1 tsp chili powder + 1 tsp cumin
Optional: Lime wedge, cilantro and avocado (add a blue container)
Heat oil in large skillet and cook garlic (& jalapeno if you’re using) over medium heat for 1 minute
Add quinoa, vegetable broth, black beans, tomatoes, spices and season with salt & pepper to taste.
Bring to a boil, cover, reduce heat and simmer until quinoa is cooked through (20 minutes)
Stir in spinach until wilted (less than a minute)
Divide into 4 equal portions. Add avocado, cilantro and squirt lime right before eating.
Notes: Cool completely before storing. Reheat in the microwave. This keeps in the freezer (I usually eat within 2 weeks but it would last longer).
Smoky southwest seasoning: 1 Tbso chili powder, 1 Tbsp cumin, 1 tsp onion powder, 1 tsp garlic salt, 1 tsp oregano, 1 tsp smoked paprika. Mix together in a small jar (keep you old spice jars!).
21 day fix portions:
Vegetarian: 1 red, 1 yellow, 1 green, 1tsp, 1 blue (If using avocado)
Regular: Count the beans as a yellow- 1.5 yellows, 1 green, 1 tsp, 1 blue (If using avocado)
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