Shrimp-Smoked Sausage Foil Packet Dinner

It’s summer in PA, which means we spend a lot of time outdoors! This mom doesn’t want to be cooped up in the kitchen missing out on the giggles or chasing lighting bugs with her kids. I’m all about a meal that the entire family can eat and has a lot of flavor with little preparation time.

INGREDIENTS YOU WILL NEED:

  • 2 pounds of uncooked shrimp, peeled and de-veined (**uncooked shrimp is preferred over using the cooked shrimp)
  • 4 ears of corn on the cob, husked
  • 14 ounces of smoked sausage
  • 2 pounds of baby red potatoes
  • 3-6 TBSP Old Bay seasoning
  • Salt and pepper, to taste
  • 6 TSP minced garlic
  • 1 lemon
  • 6 TBSP butter, melted
  • Fresh parsley, chopped

WHAT YOU NEED TO DO:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Fill a pot (half-way) with water. Chop corn into thirds, then chop each third in half lengthwise. It is easiest to stand each third of corn on end to cut. Chop the potatoes into 2 inch pieces – skin can remain on the potatoes. Place corn and potatoes into the pot and bring to a boil for 10 minutes. Drain water and set aside. Shrimp-Smoked Sausage Foil Packet-4Shrimp-Smoked Sausage Foil Packet-5Shrimp-Smoked Sausage Foil Packet-6
  3. In a large bowl, combine the shrimp, smoked sausage, corn, and potatoes. Stir together melted butter, Old Bay Seasoning, garlic, juice from half a lemon, and salt and pepper. Next you will pour the mixture over the shrimp, smoked sausage, corn, and potatoes. Stir to coat – might be easier to coat using hands to mix.
  4. Divide between 6 (12 by 12 inch) sheets of aluminum foil. Fold edges of foil up around the food to create a closed packet.Shrimp-Smoked Sausage Foil Packet-2
  5. Place the foil packets onto a baking sheet (as precaution to catch any juices if there was a hole in the foil packet) and bake in to the oven at 400 degrees Fahrenheit for 15-20 minutes until corn is tender and shrimp is fully cooked.Shrimp-Smoked Sausage Foil Packet-1
  6. Serve shrimp-smoked sausage foil packets topped with fresh parsley, more fresh lemon juice, and optional melted butter.Shrimp-Smoked Sausage Foil Packets
  7. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form! Please email me at Melissa@LLHealthyFit.com to participate in my next virtual accountability group!

Shrimp-Smoked Sausage Foil Packet-7

Chicken Breast over Spinach/Tomatoes

Meal planning can seem like a struggle and overwhelming; however, I’m here to help by providing you with simple, healthy recipes. All of the recipes on my blog are ones that I make for my family and friends. These are recipes that I have incorporated in my own health and fitness journey. Let me know what you think and be sure to browse the other delicious recipes – Nutritious Recipes.

INGREDIENTS YOU WILL NEED:

  • 2 – 3 boneless chicken breast
  • 2 TBSP tomato paste
  • Sea salt, dash
  • Pepper, dash
  • 1/2 cup ricotta cheese
  • 3 oz. fresh mozzarella
  • 3 cups spinach, packed
  • 1 cup of cherry tomatoes
  • 1 1/2 cups of marinara sauce
  • 1/2 cup of parmesan cheese, shredded

WHAT YOU NEED TO DO:

  1. Pre-heat oven to 400 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Prepare the chicken breast 1 of 2 ways.
    • Place your knife at one end of a chicken breast, parallel to the cutting board. Cut into the middle of the chicken breast and slice from one end to the other, almost all the way through. Open the chicken breast up so that it’s one long, thinner piece. Once “stuffed” with the remaining ingredients, the chicken breast can be closed; the upper half of the chicken breast over the top of the topped lower half.
    • The other option is to use a mallet to thin the chicken breast and then top with the remaining ingredients.
  3. Season the chicken breasts with sea salt and pepper.
  4. Spread the tomato paste on the chicken breast.
  5. Spread the ricotta on top of the tomato paste and then lay the mozzarella on top of the ricotta.Chicken Breast over Spinach - Tomatoes-pic4Chicken Breast over Spinach - Tomatoes-pic3
  6. Spread spinach and cherry tomatoes on the baking sheet.
  7. Place the chicken breasts on top of the spinach and cherry tomatoes on the baking sheet.Chicken Breast over Spinach - Tomatoes-pic2
  8. Pour the marinara over the chicken breasts.
  9. Sprinkle with parmesan cheese.Chicken Breast over Spinach and Tomatoes
  10. Bake for 25-30 minutes until the chicken is cooked through.
  11. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

This recipe makes approximately 2 servings. 21 day fix portion for this recipe is 1 green container, 1 blue container, 1/2 purple, and 1 red container. The color coded containers are available for purchase in my fitness shop.

Chicken Breast over spinach and tomatoes

 

Country Heat – Week 3

Week 2 is a wrap and week 3 of Country Heat started this morning! So stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66). I would like to take time right now to reflect on week 2 as well as share my workout and nutrition plan for week 3 with you. Remember this is a process of changing old habits and replacing them with new ones. It is not always going to feel seamless!

Workout:

Week 2 was the first time that Dance Conditioning was on my workout schedule. This is a nice mix of dance cardio and traditional moves such as abs, lunges, and bridges. Every routine has me sweating and looking forward to the next! These workouts are my ‘ME’ time and life sure seemed more stressful than usual last week. The added stress did not allow my immune system to stay on point. The result was a cold and very tight neck muscles. I would catch myself often clenching my jaw and it took a few days until I could relax. Here are things I do to combat a cold and to feel like myself again:

Ways to Overcome Cold

I’m looking forward to week 3 and being able to breathe easier during my workouts without this cold! My workout schedule for week 3* looks something like this:

Country Heat - Week 3 Schedule

*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Here are some tips this week if you are finding it difficult with nutrition/meal preparation:

  1. Carve Time Out To Develop Meal Plan: Pick a day of the week (weekend or week day) to determine the food items that are going to be part of your meal plan broken out into breakfast, AM snack, lunch, PM snack, and dinner. You can find me developing my meal plan on either a Sunday or Monday. The day can fluctuate based on your schedule, but it is important to set time aside each week.
  2. Meal Preparation: There are certain tasks that you can do in advance to make preparing food less time consuming on you. So you developed a meal plan, used the meal plan to make a grocery list, and shopped…now what! There are certain tasks based on your meal plan that can be done in advance for the week ahead.
    • Portion out snacks into containers or zip lock bags. This way they are available for a quick grab and go or can easily be placed in a cooler bag for wherever the day takes you.
    • Broil chicken or brown ground meat; store in an air tight container.
    • Chop vegetables; store in an air tight container together or separate by vegetable type.
  3. Set Goals: Ask yourself what you would like to accomplish this week? These goals should be specific to what you are going through and make the time frame achievable. Be sure that these goals are visible to you! WRITE THEM DOWN! Here are some example goals that I use for my nutrition:
    • I will drink 1/2 by body weight in ounces of water this week.
    • I will measure my food in the portion control color coded containers this week…let’s face it…we can become relaxed and get off course. Back to the basics helps me refocus.
    • I will take 15 minutes every single day to clear my mind this week. I like to break this 15 minutes up into 3 mini mind breaks! I’m not looking at my phone or checking email.

Country Heat - Week 3 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

 

Crockpot Chicken Chili

chicken recipe, crockpot recipe, chicken chili

Meal planning can feel so difficult when my clients first get started; gosh I remember when I started and I dreaded this task. There are many benefits to meal planning/meal preparation especially that it makes the week go smoothly when we know what we are going to eat as a family. So why not make a crockpot meal!

You only need to buy 3 items from the grocery store to make this meal.

INGREDIENTS YOU WILL NEED:

  • 1-2 pounds of chicken breast
  • 1 – 15 ounce can of white beans (or beans of choice)
  • A packet of McCormick Seasoning (Chili – White Chicken)

Additional ingredients would be if you want to garnish with cheese of choice, green onion, salsa, red hot, or even a little bit of sour cream or Greek yogurt!

WHAT YOU WILL NEED TO DO:

Instructions are on the back of the seasoning packet! During meal preparation Sunday, I will boil extra chicken and shred. Then I can easily add the shredded cooked chicken to the crockpot for this recipe and make my buffalo chicken dip for the buffalo chicken bowls. That is two meals taken care of for the week!

Serve warm with cheese on top!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

21 day fix portion for this recipe is 1 red container, 1 yellow, and 1 blue. The color coded containers are available for purchase in my fitness shop.

Country Heat – Week 2

Well I officially finished my first week of Country Heat! So here is an honest review of my first week as well as my plan for week 2. Tomorrow starts week 2 so stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66).

Workout:

The workout calendar is 6 days a week. There are 2 new workout routines each week to learn; the same workout routine for 2 days in a row and then alternate on days 5 and 6. For week 1, the first workout was Country Swing. I am still shocked at how much I sweat during the workout and was sore in my core and legs. Giddy Up was the second workout and there were some moves such as Wonky Feet that caused me to try and try again! Again, the focus was on my abs and lower body during this workout. The Country Music in the background of the workout makes the time go fast and before I know it…I’m dripping sweat!!

My workout schedule for week 2* looks something like this:

Country Heat - Week 2 Schedule

*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Below is my meal plan for the upcoming week if you would like to check out what I will be eating. Meal planning can seem complicated so my best piece of advice is to KEEP IT SIMPLE and DO NOT OVER THINK. Try your best to not worry about complex recipes as I have found recipes with a few ingredients allow the meal planning process and grocery shopping to go smoother. I’m a big advocate to use what you already have in your pantry or refrigerator before buying more groceries.

Nutrition is extremely important to your success and people often give up on meal planning before even trying. Please take time to read through the nutrition guide that comes with your fitness program rather than jumping into the exercises without ever reading the nutrition guide. If you are finding it difficult or really are not sure how to start, then please ask. There are meal plans on my site that you can look at for guidance and then start substituting food items I have for food items you enjoy (i.e., a vegetable for another vegetable your family will eat). I started meal planning where my dinner options were a piece of chicken breast (1 red), brown rice or quinoa (1 yellow), and green beans (1 green). The more complex you make this process the harder it is to learn how to eat healthy and in the proper portions. Your goal is to eat 5-6 small meals a day to keep your metabolism up. Your food is your fuel.

I have been asked if I stick to my meal plan 100%. Most often I do stick to my meal plan; however, there are times where I will swap my AM snack and breakfast. This is completely okay! The whole point to this journey is progress not perfection. Let’s make this meal plan happen!!

There are tracking sheets on the Team Beachbody website so that you can check off the boxes when you eat the color coded containers throughout the day. This way you will visually be able to see that you are eating balanced meals throughout the day.

Country Heat - Week 2 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Country Heat Image.jpeg

Stuffed Peppers – FIXATE style

Stuffed Peppers

INGREDIENTS YOU NEED:

  • 4 medium bell peppers, cut in half with seeds removed (or 8 medium bell peppers, tops cut off with seeds removed)
  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 2 cloves of garlic, minced
  • 1 to 1/2 pounds of meat (grass-fed beef, locally raised chicken, etc.)
  • 1 tsp ground chili powder
  • 1 tsp ground cumin
  • 1/4 tsp sea salt
  • 1/4 tsp pepper
  • 1 cup tomato sauce
  • 2 cups cooked quinoa or brown rice
  • 1 (15 oz) can of black beans, drained & rinsed
  • 1 TBSP fresh lime juice
  • 1 cup of shredded Monterey jack cheese

WHAT YOU WILL NEED TO DO:

  1. Pre-heat oven to 375 degrees Fahrenheit
  2. Place bell peppers, skin side down, in a large baking dish; set aside.
  3. Heat oil in a large non-stick skillet over medium heat.
  4. Add onion; cook for 4 to 5 minutes stirring frequently or until onion is translucent.
  5. Add garlic; cook for 1 minute
  6. Add meat of choice, chili powder, cumin, salt, and pepper; cook for 5 minutes stirring frequently or until meat is no longer pink.
  7. Add tomato sauce, quinoa or brown rice, black beans, and lime juice. Reduce heat to medium-low; cook for 3 to 5 minutes or until heated through.
  8. Add a heaping 1/2 cup of meat mixture to each pepper half; cover light with foil.
  9. Bake for 35 minutes or until peppers are tender; remove foil.
  10. Top each pepper evenly with cheese and bake for 3 minutes or until cheese is melted.
  11. Enjoy!

Serve sprinkled with fresh cilantro, salsa, or even red hot (if desired).

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

21 day fix portion for this recipe is 1 green container, 1 yellow, 1 red, and 1 blue. The color coded containers are available for purchase in my fitness shop.

Turkey & Sweet Potato Hash over Zoodles

Day 1 of the Country Heat meal plan included the Turkey & Sweet Potato Hash over Zoodles. I have to say that this recipe was enjoyed by my family. It made good use of items from our garden; yellow zucchini and green pepper. I used ground pork instead of turkey for the recipe. I attempt to use what I have in our freezer before buying more ingredients!

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INGREDIENTS YOU WILL NEED:

  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 1-2 medium sweet potatoes, peeled & chopped
  • 1 pound ground turkey
  • 2 cloves garlic, minced
  • 1/2 tsp dried thyme
  • Salt, dash
  • Pepper, dash
  • 2-3 medium zucchini (*made into zoodles)

WHAT YOU WILL NEED TO DO:

  1. Heat oil in medium skillet over medium heat.
  2. Add onion, green pepper, and sweet potatoes; cook for 8-10 minutes stirring frequently or until onion is translucent and sweet potato is tender-crisp.
  3. Add turkey; cook for 5 to 6 minutes stirring frequently or until turkey is cooked through and sweet potato is soft.
  4. Add garlic and thyme. Season with salt (optional) and pepper. Cook for approximately 1 minute.
  5. Serve over zucchini zoodles. I cooked the zucchini zoodles (separately) in a medium skillet over medium heat with a little olive oil until tender-crisp; approximately 8-10 minutes.
  6. Enjoy!

This recipe makes 3-4 servings. For the 21 Day Fix, each serving is equivalent to 1 green container, 1 yellow container, 1 red container, and 1 spoon. The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Zucchini Lasagna

This time of year we have a lot of zucchini (green and yellow) that is produced from our garden. I first attempted this recipe where a thin layer of ricotta mixture is placed on a slice of zucchini and then rolled up. That didn’t exactly go as planned; the zucchini slices must be very thin for the recipe to work. I decided to make zucchini lasagna instead of zucchini roll-ups! I have to say that this way is less time consuming, a refreshing switch from traditional lasagna, and the zucchini tasted delicious.

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INGREDIENTS YOU WILL NEED:

  • 2 (15 oz.) containers ricotta cheese
  • 3/4 cup grated parmesan cheese
  • 2 large eggs
  • 2-3 cloves of garlic, minced
  • 1-2 TBSP Oregano
  • 1-2 TBSP Parsley
  • Sea Salt, dash
  • Pepper, dash
  • 1 jar of marinara
  • 2-3 medium zucchini, sliced approximately 1/8″ thick or smaller
  • 1 cup grated mozzarella

WHAT YOU WILL NEED TO DO:

  1. Pre-heat oven to 425 degrees Fahrenheit.
  2. In a small bowl combine ricotta, parmesan, egg, garlic, sea salt, and pepper.
  3. Spread a thin layer of marinara into the bottom of a 9×13 baking dish.
  4. Place one layer of zucchini in the baking dish and then layer on top of the zucchini the ricotta mixture followed by the marinara. Repeat this step until zucchini and ricotta mixture is used completely up. You might have left over marinara.
  5. Sprinkle with mozzarella cheese.
  6. Cover baking dish with aluminum foil; bake until bubbly. Approximately 30-35 minutes.
  7. Remove foil and bake until golden brown. Approximately 10-15 minutes.
  8. Let stand for 10 minutes before serving.
  9. Enjoy!

This recipe I will often pair with another vegetable such as green beans. Also, another option is to cook ground meat and simply layer as you add the zucchini slices, ricotta mixture, and marinara to the baking dish.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

21 day fix portion for this recipe is 2 green containers, 1/2 red container, 1/2 purple, and 1/2 blue. The color coded containers are available for purchase in my fitness shop.

Country Heat – Week 1

Country Heat - Facebook Cover

Country Heat is for customers with a beginner or intermediate fitness level who are looking to lose weight and get in shape with a fun, dance cardio workout program paired with an easy portion-control nutrition plan. Each Country Heat workout is 30 minutes or less with no complicated moves. I just wrapped up the 21 Day Fix Extreme program and Country Heat caught my interest as it is a break from lifting weights. I’m blown away how something so fun can leave me dripping in sweat! A bonus is that the workouts are to the hottest country music around! My official launch challenge group starts tomorrow August 1st. Spaces are limited and there is still time to join! The cool thing is that when the Country Heat & Shakeology Challenge Pack is purchased, customers have a free 30 day trial to the club membership so that they can start streaming their Country Heat workouts on Beachbody On Demand. *Please just make sure that I am your coach before you make your purchase.

1.  EMAIL me at Melissa@LLHealthyFit.com with your order confirmation # and let me know that you would like to be in the Country Heat Test group.

2.  Make sure we are connected on Facebook by messaging me on

3.  Lets get this party started!  I’m so excited!

Workout:

The workout calendar is 6 days a week. There are 2 new workout routines each week to learn; the same workout routine for 2 days in a row and then alternate on days 5 and 6.

My workout schedule for week 1* looks something like this:

Country Heat - Week 1 Schedule

*I will be following the Country Heat Deluxe workout calendar versus the basic.

Nutrition:

In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 4 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters
Country Heat Portion Control Containers.jpeg

The secret to success is in the nutrition!

 

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Country Heat - Week 1 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.