21 day fix, 21 day fix meal plan, shakeology, meal plan, clean eating, week night meals,

21-day fix meal plan

So what does a meal plan look like for the 21-day fix???

Let me show you!

Here’s an example of one of mine – now your meal plan will vary based on your daily caloric needs, but this one happens to be for the 1200 – 1400 calorie range. 

You’ll see I like to split up my yellows and purples throughout the day so I can enjoy them more frequently without going “over” my daily allotment! 

21 day fix, 21 day fix meal plan, shakeology, meal plan, clean eating, week night meals,

Good luck on the fix!! 

Not quite there yet? Fill out the application below and join one of my upcoming challenge groups!

Pineapple Delight & Watermelon Refresher

PINEAPPLE DELIGHT & WATERMELON REFRESHER

I was excited to try some new Greenberry shakeo recipes when my sister was visiting this past weekend!

They look the same but are a bit different:

 

greenberry shakeos

Pineapple Delight   

1 scoop Greenberry Shakeology

1/2 cup pineapple

10 oz ice

6 oz almond milk

4 oz water

1/4 frozen banana (optional)

1/2 cup green yogurt (optional)

Personally, I love the consistency added with a frozen banana…but that’s also more sugar and more calories – so try it both ways and see which one you like better! If you’re not watching those calories too closely the additional green yogurt can really add a nice touch with some additional protein too! 
 
Watermelon Refresher

1 scoop Greenberry Shakeology

1 cup watermelon

10 oz ice

6 oz almond milk

1/2 cup green yogurt (optional)

The watermelon really adds some liquid to the drink so be sure to watch how much milk you add…and you can always add more ice if you want it to be thicker!
 
I listed the green yogurt as optional because it can really add in some extra calories if you’re trying to be careful but it also adds in some additional protein – so it just depends on what your goals are! 
 
Greenberry, smoothie, shakeology, shakeo, clean eating, family meal, quick meal, breakfast, fit mom, healthy mom, healthy snack, kid approved, mom tested

We all enjoyed the new greenberry shakeos!!!

Get your next month’s worth of daily, dense nutrition delivered right to your doorstep by clicking HERE.

Not quite sure if you’re ready for a full month – but still want to give it a try? Try the 4-flavor sampler pack! 

clean eating, 3-day refresh, PiYO, shakeology, eat your greens, fit mom, healthy mom, dedicated, commited, meal plan

Kale with pine nuts

clean eating, 3-day refresh, PiYO, shakeology, eat your greens, fit mom, healthy mom, dedicated, commited, meal plan

Kale with pine nuts

 

I first tried this recipe when I did the 3-day Refresh and loved it so much I had to make it again! 

Kale with Pine Nuts (from 3-day refresh meal plan guide)

(makes 1 serving)

1/2 cup water

1 1/2 cups chopped green kale

1 tsp. pine nuts

2 tsp fresh lemon juice

1 dash himalayan salt (optional)

1. Bring water to a boil in a small saucepan over medium heat. Add kale; cook for 3 to 5 minutes or until kale is tender and bright green. Remove from heat. Drain. Place in medium bowl. 

2. Toss kale with pine nuts, lemon juice and salt. 

 

This was served as a side with our dinner: Grilled chicken with peppers and onions, quinoa salad, steamed broccoli.

For all you 21-day fixers out there, you could sub out the pine nuts for sesame seeds and this would be: 1 red (chicken) 2 greens (kale, broccoli, peppers and onions), 1 yellow and 1 blue (quinoa with jack cheese) and 1 orange (sunflower seeds)

 

Kale with pine nuts dinner

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!

 

 

Quinoa Salad

I am new to the quinoa world but so far I am loving it!!! To me, it has a similar taste as rice but its better for you! Can’t complain about a little extra protein!!

My sister was visiting a few weeks ago and made the most AMAZING quinoa salad. It is served cold which is perfect for these summer days and the perfect side that can be prepped ahead and taken to picnics! Now, she’s not one to measure so I had to play around a bit and I left out the cucumbers when I made it to please my amazing hubby but its still pretty good! Oh and just as I went to finish up I realized that I had cilantro and not basil but it still turned out pretty good!!! I have a good bit of left overs and a trip to the store planned today – so I’ll be grabbing the basil to spice it up a bit. 

 

Qunioa Salad

1 pound Quinoa

20 grape tomatoes, chopped

1 medium cucumber, chopped (optional)

1/4 pound jack cheese, shredded 

2 TBS balsamic vinegar

1 TBS Extra Virgin Olive Oil

Basil to taste

 

Directions:

Make quinoa according to package directions and chill in fridge for at least two hours. Combine all ingredients above and serve!

quinoa salad, cold quinoa, great side dish, party side, clean eating, weight loss, fitness,

Prepping the cold quinoa salad

quinoa salad, cold quinoa, great side dish, party side, clean eating, weight loss, fitness,

Prepping the cold quinoa salad

We’re big fans of turkey burgers so  our dinner included the quinoa salad, turkey burgers, and steamed veggies. 

quinoa salad, cold quinoa, great side dish, healthy mom, fit mom, healthy dinner, party side, clean eating, weight loss, fitness, turkey burger side, dinner side dish

My ideal dinner

And luckily this recipe makes a lot…so we had it again the following night with some crockpot chicken and grilled veggies. This time I added in the chopped cucumbers – loved the additional crunch!

Crockpot chicken with quinoa salad and grilled veggies, quinoa salad, cold quinoa, great side dish, healthy mom, fit mom, healthy dinner, party side, clean eating, weight loss, fitness, turkey burger side, dinner side dish

Dinner is served

Interested in learning more about clean eating? Join one of my upcoming support and accountability groups!

Avocado Chicken Egg salad

Avocado chicken egg salad tomatoes with website and recipeI may be slightly obsessed with avocados…however if there is one thing to be obsessed with I think I picked a pretty good guilty pleasure!

I’ve made this meal in multiple variations for myself, my hubby and my extended family on so many different occasions and no one ever complains!! Simple, fresh and healthy – what can go wrong???

Avocado chicken egg salad with berries

Ingredients:

Avocado chicken egg salad tomatoes, clean eating, 21-day fix approved, 21-day fix

  • 1/4 avocado
  • 1 hard boiled egg
  • 4 oz grilled chicken cut into cubes or shredded/rotisserie chicken
  • splash of lemon juice
  • Spinach
  • Corn tortillas (optional)

Mix and mash all ingredients. Eat alone or serve on a bed of spinach, in a corn or whole wheat tortilla or with tortilla chips! No matter which way you do it enjoy it – its amazing!

 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!

Sweet Potato Fries

Baked sweet potatoes have become a weekly staple ever since my youngest started solid foods! They’re easy to prep in advance and heat up during the week and a great food for the entire family. But tonight, I decided to spice them up a bit and make some homemade sweet potato fries.

I started with 4 small sweet potatoes and cut them into strips.

Make sure you clean them good!

Make sure you clean them good!

 

Keeping them close to equal size was a challenge but I did my best!

I tossed the pieces into a stainless steel bowl and added 1 TBS of olive oil, 1 tsp of sea salt, a sprinkle of cracked black pepper and a TBS of minced garlic. (Note: you could add cinnamon if you’re looking for something sweet, or even some cumin and cayenne pepper if you want a kick. Since my kids were eating them I kept it simple but feel free to get creative!)

SP prep

 

I put the lid on, gave it a good shake, then laid them out on a jelly roll pan.

Baking time will vary, but I did 30 minutes, flipping every 10 minutes.

SP cooked
While the potatoes were cooking I cut up and steamed some broccoli and served it with some grilled chicken I had grilled last week, froze then defrosted for tonights dinner!

Well rounded clean eating, fulfilling meal enjoyed on this hot hot summer night!

 

Chicken, broccoli, sweet potato

 

 

Ingredients:

4 small sweet potatoes

1 TBS olive oil

1 TBS minced garlic

1 tsp sea salt

 

Directions:

Serves 4

1. Preheat oven to 425

2. Clean potatoes

3. Cut potatoes into equal sized strips

3. Add sliced potatoes and all seasonings into bowl and shake well.

4. Bake for approximately 30 minutes, turning every 10 and checking to make sure they’re not over/under cooked

5. Serve with your favorite dipping sauces and enjoy!

 

I hope you like this recipe! Let me know if you try some other seasoning combos!

Maegan Blinka, Megan Blinka, Top Coach, Elite Coach, Clean eating recipes, Gluten free recipes, Paleo recipes, Easy weeknight dinner, Easy crockpot gluten free dinner, Easy dinner, crockpot freezer meal, Gluten free meal ideas, Clean dinner

Crockpot – Apple Chicken with sweet potatoes

Cooking healthy can be a challenge, especially during the week! 

photo

My kids are at that age where we run all day long, non stop and you cannot turn your head for a second or Colt is up on the table or pulling all the toilet paper out of the bathroom!

So…I use a lot of crockpot meals! This one is one of my favorites because it can easily be doubled and leftovers can be used for another dinner or lunches later in the week! Plus its super easy and full of flavor! And 21-day fix approved!

Makes 4 servings

WHAT YOU NEED:

  • 2 sweet potatoes
  • 1 pound boneless, skinless chicken breasts
  • Sea salt and cracked black pepper
  • 2 cloves of garlic, minced
  • 1/2 cup chopped red onion
  • 1 cup unsweetened applesauce
  • 2 teaspoons apple cider vinegar

WHAT YOU NEED TO DO:

1. Layer the sweet potato chunks and chicken breasts in the bottom of the crockpot

2. Season with salt and pepper

3. In a small bowl, stir together the garlic, red onion, apple sauce and vinegar

4. Pour the mixture over the chicken and sweet potato chunks

crockpot meal, crockpot chicken, crockpot chicken with sweet potatoes, crockpot apple chicken, 21day fix, meal plan, clean eating, easy dinner, weekday dinner

5. Cover and cook on low 6-8 hours until the chicken breasts are tender

6. Serve with a vegetable or side salad (so you can get in your green container for all you 21-day fixers!) or over brown rice

crockpot meal, crockpot chicken, crockpot chicken with sweet potatoes, crockpot apple chicken, 21day fix, meal plan, clean eating, easy dinner, weekday dinner

I also like to use the Reynolds crockpot liners for easy clean up!!!

crockpot meal, crockpot chicken, crockpot chicken with sweet potatoes, crockpot apple chicken, 21day fix, meal plan, clean eating, easy dinner, weekday dinner

21-DAY FIX: 1 SERVING: 1 RED (CHICKEN) 1 YELLOW (SWEET POTATO)

I would count the applesauce as 1/4 of a purple or just the orange for the day!

Crockpot apple and sweet potato chicken with recipe and website.jpg

I hope you enjoy it as much as my family does!!

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 accountability and support groups! 

Greenberry, Shakeology, healthy meal, healthiest meal of the day, green smoothie, clean eating, banana smoothie, breakfast, meal replacement, piyo, 21-day fix, beachbody

Greenbanana

 

Greenberry, Shakeology, healthy meal, healthiest meal of the day, green smoothie, clean eating, banana smoothie, breakfast, meal replacement, piyo, 21-day fix, beachbody

My favorite greenberry shakeo!

I’ll admit I was a little nervous to try the Greenberry Shakeology but I really wish I wouldn’t have waited so long! This was so refreshing and tasted ahmazing!

Greenbanana

  • 1 Scoop Greenberry Shakeology

  • 8oz almond milk

  • 1/2 frozen banana

  • I cup of ice

  • Blend and enjoy!!

Get your next month’s worth of daily, dense nutrition delivered right to your doorstep by clicking HERE.

Not quite sure if you’re ready for a full month – but still want to give it a try? Try the 4-flavor sampler pack!