Maegan Blinka, Megan Blinka, Chickpea brownies, gluten free brownies, dairy free brownies, paleo brownies that are actually good, clean eating brownies, cleaned up sweet treats, refeed day, 80 day obsession, what is refeed day, what is the purpose of refeed day, how to restore glycogen,

Double chocolate brownies

February 21, 2018February 23, 2018Leave a comment

So what do you do when your new nutrition plan calls for a carb load day right in the middle of the week?

Bake some brownies of course!

I tossed around some ideas of what we would enjoy on what we call, REFEED day, but decided I’d stick to my clean, gluten free choices, because well…this mama doesn’t need a belly ache going in to tomorrow’s leg day!

I have found other recipes that used chickpeas in desserts and quite frankly just assumed they would be AWFUL but I kind of have this thing about cleaning up my sweet treats and this was the perfect opportunity!

And when both kiddos devoured them after school, I know I picked right!!!

WHAT YOU NEED:

1 (15-oz.) can of chickpeas (garbanzo beans) or cannelli beans drained and rinsed
1/4 cup butter, melted (or extra-virgin organic coconut oil)
2 large eggs
1/2 cup pure maple syrup (or raw honey)
2 tsp. pure vanilla extract
1/3 cup organic unsweetened cocao powder (I used dark cocoa powder)
1/2 tsp. baking powder
1 pinch sea salt
1/4 cup semi sweet (or dark) chocolate chips

WHAT YOU NEED TO DO:

Preheat oven to 350 degrees
Line the bottom of a 9×9 baking dish with parchment paper.
Lightly coat the baking dish with cooking spray.
Place cocoa powder, baking powder, and salt in a blender or food processor.
Next add beans, eggs, maple syrup, melted butter, and vanilla extract.
Blend on low then increase speed, blending until smooth.
Stir chocolate chips into the batter by hand.
Pour the batter into the baking dish. It will be thick. Spread it out evenly.
Bake for 25. Use the toothpick test to determine if they are done. If you insert a toothpick and it comes out clean they are done!
Cool and cut into 16 squares.

Servings: 16 and ONE YELLOW to my fellow portion fixers!

WHAT IS REFEED DAY?
After 6 weeks of working out super hard, eating super clean & depleting our glycogen stores it’s time to give them a little replenishing.

This is not to be confused with a cheat day. Our macros were still balanced at each of our timed nutrition meals, we’re maintaining proper portions, we’re still eating every 2-3 hours and we’re keeping our other foods lean & healthy. But we’re also enjoying some not-so-typical meals!

If you’d like to learn more about the abs, arms, booty program the hubs and I have been following these last 6 weeks along with an amazing group of women I’m leading in my health and wellness accountability group, fill out the form below! I’d love to chat more with you about your goals!

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Maegan Blinka, Megan Blinka, Taco Bake, Gluten free dinner idea, Paleo inspired meals, spaghetti squash dinner ideas, spaghetti squash recipes, spicy dinner ideas, healthy taco bake, diary and gluten free dinner ideas

Spaghetti Squash Taco Bake

December 18, 2017February 11, 20185 Comments

I found myself staring at a pound of ground turkey that needed to be cooked, an uncooked spaghetti squash on my count along with a desire for SOMETHING NEW for dinner.

I did a quick run through the pantry to see what I could pull together and I have to say, this creation was QUITE TASTY!

WHAT YOU NEED:

4 cups spaghetti squash, cooked & shredded (about 1 large spaghetti squash)

1 lb lean ground turkey

3 cloves garlic, minced

2 Tbsp Taco Seasoning (I prefer the WILDTREE brand but you can always make your own)

1 cup black beans

1 cup favorite salsa

For topping:
Jalopenos

Grape tomatoes

Cheese (I didn’t use any and it was delicious but if you like it and it fits your nutrition plan go for it!!!)

WHAT YOU NEED TO DO:

Preheat oven to 350.
Spray a 9 X 7 oven safe dish with cooking spray or line with foil.
Poke many holes all around the spaghetti squash and cook in microwave for 7-9 minutes, checking to make sure cooked, but not over cooked. You should be able to easily pierce with a fork.
While squash is cooking, begin to brown ground turkey with garlic
When squash is finished, slice in half, and remove insides and “shred” with a fork as you pull out the “spaghetti like” insides.

Place approximately half of the squash in the bottom of the pan

Drain the meat, season with taco seasoning, 1/2 cup water, and simmer for 5 minutes.
Layer about half of the meat, followed by 1/2 cup black beans and 1/2 cup salsa.
Repeat – squash, ground turkey, beans, salsa

Add your favorite toppings (jalopenos, tomatoes, cheese if desired

And bake for 20-25 minutes.

AND ENJOY!

NOTE: I prepped this earlier in the day, covered with foil, refrigerated and then baked it when ready to eat.

The leftovers are great and you can adapt this to many dietary preferences including paleo, gluten free and dairy free! I’ll most definitely be including this in my upcoming 80 Day Obsession meal plans!

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To my portion fix followers;

4 cups spaghetti squash – 4 greens
1 lb lean ground turkey – 4 reds
1 cup black beans – 2 yellows
1 cup favorite salsa – 1 purple so roughly a 1/4 purple per serving.

So this would give you 4 servings of 1 red, 1 green, 1/2 yellow and 1/4 purple

________________________________

Thanks for checking out my recipe! I hope you enjoy it!! As an online health and fitness coach I offer support and accountability to my clients in their health and fitness journey. If you would like to learn more about this opportunity group, please fill out the application below!

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Maegan Blinka, Megan Blinka, Egg bake, gluten free breakfast ideas, paleo breakfast ideas, meal prep, weekly meal prep, meal planning tips and ideas, bacon egg bake, holiday breakfast, veggie loaded egg bake, 21 day fix friendly meals,

Spicy Bacon Egg bake

November 15, 2017Leave a comment

What you need:

12 eggs
2 slices of bacon, cooked, broke into tiny pieces
3 cups chopped spinach
2.5 cups red peppers, chopped
1/2 onion, diced
1 jalopeno, chopped
*Optional – avocado &/or cheese

What to do:

Spray baking pan with olive oil (I prefer the foil tins to make clean up easier! But you can also line a 9×13 pan with foil and spray the foil)
Combine all ingredients
Bake at 350 degrees for 30 minutes or until sides begin to crisp and middle is cooked thoroughly

For the portion fix portion sizes:

Makes 6 servings: 1 red, 1 green, and blue depending on the cheese/avocado

I made a second pan for my husband using 16 eggs and adjusted the veggies to be 4 red peppers and 4 cups of spinach to give him 4 servings – each of which included 2 reds and 2 greens.

Note you can make any changes you feel necessary to this recipe – i.e. take out the onions, add in some mushrooms, etc…

My goal was to create a flavorful breakfast that would be several servings and include a protein-veggie-healthy fat combo. This most definitely did the trick!

These egg dishes were part of a weekly meal plan and prep session my husband I did on Sunday to help us stay on track with our health and fitness throughout the week!

Click here to view our weekly meal plan!

If you try this out let me know! Check out my other social media sites – on Facebook and Instagram

Texas Caviar

July 27, 2017Leave a comment

Summer picnic, family get together or JUST BECAUSE…this clean-eats recipe is a fan favorite and makes for a great leftovers on top of grilled chicken!!!

WHAT YOU NEED:

1 red pepper, diced
1/2 red onion, diced
I can black beans
1 can shoepeg corn (this is key – its SWEET which adds such a great twist in all the flavors)
Cilantro (as much or as little depending on your preference)
1 packet Good Seasons Italian Dressing mix
1/4 cup olive oil
1/4 cup apple cider vinegar
Salt and Pepper to taste

WHAT YOU NEED TO DO:

Drain and rinse the black beans
Drain the corn
In a medium bowl, combine dressing mix with oil and vinegar.
Add in diced peppers and onion, drained/rinsed corn and black beans and mix well.
Add cilantro and salt and pepper to taste and you’re good to go!

You can serve it at room temperature or chill before serving! Make a great appetizer and the leftovers can be repurposed for salad toppings or on grilled chicken!

Here’s an easy to save recipe card:

You can find more of my favorite recipes HERE!

Maegan Blinka, Megan Blinka, Vacation prep, Punta cana prep, 3 Day refresh results, 3 Day Plant based vegan cleanse, Vegan detox, post holiday candy detox, natural energy booster, 3 day refresh meal plan, what do you eat on the 3 day refresh, how to bust through a weight loss plateau, how to break the sugar cycle, how to jumpstart your fitness journey, 3 day refresh tips, fitness journey tips, health tips, Pittsburgh area mom, Western PA health coach, Top Elite Beachbody Coach, 3 Day refresh results

Sugar Detox complete: 3 Day refresh Results

April 20, 2017Leave a comment

You know that moment when you KNOW its time to commit and just DO IT?!?!

That was me, Sunday night, as we wrapped up Easter Sunday and I found myself sitting on a tiny food baby after the delicious yet carb overload Italian dinner I enjoyed at my grandmothers.

Yes I am a health coach.

Yes I practice clean eating and portion control.

But sometimes SOMETIMES when faced with the opportunity to enjoy some childhood favorites…you just don’t say NO! And raviolis and meatballs rose to the occasion!

I enjoyed every moment and knew come Monday morning it was detox time!

And I was fortunate to have my hubs on board with me!

What I love MOST about this 3 day plant based cleanse is the fact that you actually are EATING. It is designed to help you: bust through a plateau, kickstart your fitness journey, or just help you beat the bloat and get back on track!!!

Its not a starvation diet or liquid diet – but rather a safe, easy cleanse that’s a wrap in just 3 days!!!

Its a combo of fruits, veggies, proteins and healthy fats…so no…you’re not STARVING! Check out my meal plan below!

And I already know what you’re thinking…but its not THAT KIND of cleanse 💩

Sure, its going to help rid your body of the junk but its totally something you can do at work, or while on the go or incorporate into your regular family life.
3 day refresh lunch For me – it was all about getting back to my ROUTINE, breaking the sugar cycle and getting off to a great start with all my SPRING INTO FITNESS challengers.

You can see a more detailed breakdown of all the food you get to eat in the meal plan below

I have done this several times and have to say having my hubby on board this round totally helped!

The meal prep was a breeze, I didn’t have to worry about many temptations and we just adapted our meals with our kiddos meals each day!

He managed to drop 9 POUNDS in the 3 days (mind you he also put on 5 pounds Easter weekend! lol) and while I have no numbers with you to share – I lost the bloat and that was my #1 goal!!

My husband and I both noticed how our wedding rings were more lose which I attribute to the lack of gluten and other inflammatory known foods! Heck that alone is worth it!!!

If you’re thinking about doing this yourself – these are my top tips! But honestly SUPPORT is VITAL!

I had a few challengers also complete this with us and I was super excited to wake up to messages today sharing one dropped 5 pounds and woke up after the final day “feeling amazing” and the second lost 3″ off her waist ALONE!

I am not a “quick fix” kind of girl but sometimes you just need to hit the RESTART button and START FRESH!

I am feeling confident and ready to pack my bags and head off to Punta Cana this weekend and my body is grateful for the quick little detox!

If you’re interested in learning more about the refresh and/or having the support and accountability in one of my ongoing Challenge groups – fill out the application below!

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Maegan Blinka, Megan Blinka, Cauliflower Fried Rice, 21 day fix approved side dish, Whole 30 Side dish, Clean Eating, Family favorite recipes, Kid approved side dish

Fast and Simple Cauliflower Rice

February 28, 2017February 27, 20171 Comment

Need a simple side dish but trying to avoid going carb crazy?!

We are LOVING cauliflower fried rice but I do believe there are good approaches to this simple little dish and not so good!

My best tip: KEEP IT SIMPLE!

Here’s what we found to rock our world:

WHAT YOU NEED:

3 cups riced cauliflower
1 TBS coconut oil
2 TBS slivered almonds
2 TBS fresh parsley

WHAT YOU NEED TO DO:

Heat coconut oil over medium high heat
When hot, add riced cauliflower and sauté for 5-7 minutes or until it reaches your desired tenderness (note the color of the cauliflower will change slightly as it cooks…I used that as a guide!)
Top with the almonds and parsley and SERVE & ENJOY!

Note: We paired this with meatloaf for a classic, home cooked combo that warmed the tummy but didn’t grow the waistline!!!

Whether you’re new to clean eating or a seasoned pro – if you’re interested in more information fill out the form below to join one of my upcoming health and fitness accountability and support groups! Together we can end the trend of obesity!

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Maegan Blinka, Megan Blinka, Top Elite Coach, Steps to creating a meaningful business, Beachbody Coach training, what does elite mean, Elite Beachbody Coach, Pittsburgh Super Friday event, Pittsburgh Super Saturday, Momprenuer, work from home mom, Successful work from home business, Love the skin you're in, Love yourself Fit, Online health and fitness accountability group, How to get fit from home, Core de Force Results, Whole 30 results, whole 30 recipe ideas, whole 30 grilled chicken, whole 30 ratatouille

Ratatouille

November 21, 2016November 21, 2016Leave a comment

I saw the Ratatouille recipe in the Whole 30 cookbook and to be honest, was simply intrigued by the name.

I thought Ratatouille was simply a Disney movie?!

Nonetheless I was excited to try a new veggie loaded side dish and this one had all my favorites in the mix.

WHAT YOU NEED*:

1/4 cup coconut oil
1 onion, chopped
2 zucchini, diced
2 squash, diced
1 eggplant, diced
1 red pepper, diced
1 green pepper, diced
1 teaspoon salt
1 teaspoon pepper
1 15 oz can tomato sauce
4 gloves garlic
1 teaspoon balsamic vinegar

*The recipe in the Whole 30 cookbook had smaller portions of each veggie. I found myself determined to have leftovers so I upped the amounts. I don’t think you can go wrong here! Point is – load up on all your favorites! Leave out something you don’t like and ENJOY!!!!

WHAT YOU NEED TO DO:

In a medium pot, heat the oil over medium heat, swirling oto coat the bottom of the pot.
When the oil is hot add the onion, cooking until translucent (about 2-3 minutes).
Add the zucchini, squash and eggplant and season with salt and pepper.
Cook about 2-3 minutes stirring frequently.
Add the red and green peppers, cooking an additional 2-3 minutes.
Add the garlic and cook about 1 minute.
Add tomato sauce and 1/2 cup water.
Mix completely and bring to a simmer over low heat.
Cook, stirring occasionally, until all th vegetables are tender, about 20-25 minutes.

TRANSFER to a serving dose and sprinkle with the balsamic vinegar.

This was a great side dish with grilled chicken, the perfect burgers and salmon cakes!

Next time I will try this dish all on the grill in a grill basket for even easier clean up and more flavor!

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I am currently on Day 29 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

THERE’S POWER IN NUMBERS

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Health-IER Loaded Nachos

October 9, 2016October 9, 2016Leave a comment

I LOVE finding ways to CLEAN UP old favorites in a way to enjoy – without feeling gross after the fact.

This was PERFECT.

We simply utilized some of the prior week’s leftovers to come up with one heck of a mouth watering Game Day snack!!

(serves 2)

What you need:

2 Cups Unstuffed Pepper Soup
12-15 Tortilla chips
1/2 Avocado
Jalopenos – lots and lots of jalopenos
Extra Napkins!!!

What to do:

Layer up the goodness (warm up the soup if you’re using leftovers like me!!) go to town, prepare to get messy and ENJOY!

NOTE: I prepared this using leftover unstuffed pepper soup. You could always make fresh! I wanted to include as many veggies as possible while still enjoying this delicious family favorite! It was a total win in our book and a great way to watch the kickoff on a beautiful Fall Sunday afternoon!

For my Portion Fix fans: I counted as one YELLOW, one RED, one BLUE and 1/2 a GREEN. I popped a few pieces of broccoli to round out a full green serving!

If you would like more recipes, tips, motivation, support and accountability to reach your health and fitness goals, please fill out my application below for a spot in my next 28 day fitness challenge!

There is no diet that will give you the results a healthy lifestyle will!

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Buffalo Chicken Stuffed Sweet Potatoes

September 15, 2016Leave a comment

Can I get an AMEN!?!?

These were AMAZING and I am so excited to share this new recipe with you all!

So a lot of you are already aware I LOVE Buffalo Chicken

One of my favorite crockpot staples is my Crockpot Buffalo Chicken

BUT – NOW – there’s a new twist on it and a great use for those leftovers….STUFFED SWEET POTATOES!

And its so easy!!!!

Pierce with a fork & Bake sweet potatoes @400 for 45min -60 min
Cut in half and top with cooked chicken (see above)
Broil 3 minutes on HIGH and top with cheese if desired

And WAHLA!!!

ENJOY!!!

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Love yourself – Summer Kickstart

July 11, 2016July 11, 2016Leave a comment

Who’s ready to join me July 18th for my 4-week Love Yourself SUMMER Kickstart Challenge?

We will start with 7 days of PREP complete with meal planning, new ideas, recipes and tips to help you get up and running followed by our 3 week – 21 DAY Challenge!

Traveling? Vacation? Weddings? Company? NO PROBLEM!!!!

This is about finding ways to create a healthy LIFESTYLE with balance, fulfillment and RESULTS!

This group will combine both FITNESS & NUTRITION.

I am highlighting the 21-Day Fix and Fix Extreme this month as these two programs have been the most KEY in helping not only myself but the majority of my challengers but we will discuss what is best for YOU!

You can expect sample meal plans during the group but you’ll have the freedom and flexibility to make these specific plans fit YOUR lifestyle.

This group requires that I AM YOUR COACH & that you commit to a fitness program that we will decide on together.

Each participant will replace one meal with our nutrient dense superfood meal replacement, Shakeology and I’ll provide you with the support, motivation and drive to not only COMMIT but follow through with your commitment.

There will only be 15 participants selected this round so it will be based on a first come first serve basis!!!!

Anyone who enrolls by the end of day July 15th will be entered into a drawing for a $25 Amazon gift card.

Fill out the application below, invite some friends & get pumped up!!!