Overnight Oats

 

If you’re looking for a fast and easy “breakfast to-go” or a great snack I encourage you to try Overnight Oats:

WHAT YOU NEED:

  • 1/4 cup oats (quick oats work the best but you could use old fashioned or steel cut if you’d like)
  • 1/4 cup unsweetened almond milk
  • 3/4 cup plain Greek Yogurt
  • 1/2 TBS chia seeds
  • 1/2 cup berries (fresh or frozen)
  • 1 TBS of honey!

Maegan Blinka, Overnight Oats, 21 day fix approved fast easy healthy delicious breakfast on the go

WHAT YOU NEED TO DO:

Mix all ingredients together, let sit in the fridge at least 8 hours, give a big stir and ENJOY! I know it doesn’t look as appetizing as the “before” picture above but don’t let that fool you – its delish!

Maegan Blinka, Overnight Oats, 21 day fix approved fast easy healthy delicious breakfast on the go

 

You can prep 3-4 of these at once and have them ready to grab and go later in the week! I also found frozen berries work great because as they thaw in the fridge you get that extra juicy liquid/flavor added to the mix!

Alternatives for all my 21-day fixers:

  • 1/4 cup oats 1 Yellow
  • 1/4 cup unsweetened almond milk – see below
  • 3/4 cup plain Greek Yogurt – 1 Red
  • 1/2 TBS chia seeds – see below
  • 1/2 cup berries (fresh or frozen) – 1/2 Purple
  • 1 TBS of honey!

As you may know, you can sub out 1 yellow per week for 16oz of almond milk. Given that 1/4 cup is only 2 oz almond milk you could technically have 8 of these to equal 1 yellow. I would try to adjust accordingly but unless I am following the diet very strictly I don’t count the 1/4 cup!

*Autumn came back after the launch of the 21-day fix and indicated that 1/2 cup almond milk would be a freebie

As for the chia seeds – these are not part of the nutrition guide for the 21-day fix. When I am following the 21-day fix guide, I sub ground flax seeds.

Any questions – post below!

Greek yogurt overnight oats with recipe and web address

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!

There’s power in numbers – but you only have control of ONE!

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Staying on track – even on the weekends!

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Its Friday…you’ve worked hard all week, you’ve been diligent with your workouts and as you look ahead to the weekend you note: Happy Hour Friday, a busy day of soccer games and errand running Saturday followed by your best friends surprise birthday party, and a family get together on Sunday…how do you make sure you don’t undo all that hard work you just put in the 5 days prior?

Here’s my tips:

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1. Treat weekend like weekday! This may seem silly – but its so important! Take advantage of the “extra” time you have during the weekend and put it to good use! What exactly do I mean? 

  • Get up at the same time you usually do
  • Get your workout in as early as possible
  • Eat the same foods you usually eat
  • Plan out all of your meals and snacks – even if you’re going to be home. This will reduce temptations to grab and go or mindlessly snack

2. Schedule in your one weekly cheat meal over the weekend. This can be at home with your family, entertaining friends or out to eat. If you know you’ll be eating out at least once over the weekend this is always a good place for your off meal/cheat meal. Be sure to stick to you plans and goals all week and the enjoy something special! If you don’t take that time to enjoy the little things eventually you’ll just cave! Just make sure its one meal and not a cheat day!!! And don’t go overboard on the portions. The meal itself may be something different from the typical foods you eat but that doesn’t mean you hit your daily caloric goal in big sitting! Be sensible. If you go out to eat, order sensible portions, take half home and/or skip at least the app or dessert-don’t get both!!! If you want alcohol, really enjoy one or two drinks-not 5! 

3. Pack snacks and take a cooler!!! You don’t want to lean back on the excuse that you just didn’t have any healthy options available – be prepared!!! You want to balance a complex carb and protein to help keep you fuller – longer!

healthy snacks, what to eat when you're on the go, grab and go snacks, 21 day fix approved, meal planning, prepping for success, Maegan Blinka

4. Drink your shake! Okay okay, but seriously – don’t skip it! I find when I drink my shake first thing, in general, I made better decisions the rest of the day! If you’re a big breakfast eater and want to take advantage of the extra time you have over the weekend maybe you do breakfast for dinner! Just make sure you fuel your body…whether its to curb those cravings, give you energy or just in general to provide you with all the nutrients you need in a day – just drink it!!

5. Take water with you if you’re not going to be home – and LOTS of it! Thirst is often confused for hunger and if you are not properly hydrated you may find yourself snacking endlessly when really it could have all been avoided with a big chug chug chug-a-lug. Here’s some additional tips on HOW TO DRINK MORE WATER. 

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6. If you have a get together with friends-bring something you know you will eat! My Southwest Quinoa Salad is always a hit! If you’re the one hosting, you have complete control of the main meal! I’ve done Fish and Shrimp tacos several times – its clean, healthy, and people can make it their own style with various add ons so its sure to be a crowd pleaser! You don’t want to be the person serving raw veggies and some plain grilled chicken all the time but healthy eating isn’t boring eating! You just have to find ways to mix it up and make it more enjoyable for everyone. Don’t  be afraid to let others know what changes you’ve made…you’re making changes so you can be healthier-be proud 🙂 

7. If you’re heading to party – remember what you’re there to celebrate! The purpose is not to see who can eat the most cookies or the biggest piece of cake! The purpose is to get together with friends or family and catch up, enjoy each other’s company, watch the kiddos play, etc… So do that! If you’re not sure what is going to be available for food, plan your shake before you leave or on the way. This way you’re not “starving” when you arrive which could lead into over eating and poor food choices!!

8. Take some time and meal plan/prep for the following week. Farmers markets are a great way to stock up on local produce, get it washed, portioned and/or cooked. This will make the weeknights a bit easier!

9. Do something to relax – or destress – relaxation goes a long way!

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Whether you’re looking for a way to get started on your health and fitness journey or if you’re just looking for some additional support – if you would like to get 1:1 coaching and support along with motivation and accountability, please fill out my challenge and accountability application below! I will share tips and recipes and I will help you with the one thing I always found so difficult – MEAL PLANNING!  Remember – your health and fitness success is 80% nutrition. You can get all the results and support you need right in your own home – and you don’t have to do it alone!