Tag: Meal Planning

Zucchini Lasagna

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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

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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
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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.

Buffalo Cauliflower Bites

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I wanted to put an end to buying cauliflower and then doing nothing with it. Here is a recipe where you will not be able to stop popping the cauliflower bites in your mouth when they come out of the oven!

Buffalo Cauliflower Bites

INGREDIENTS YOU NEED:

  • 1 head of cauliflower, cut into bite sized florets
  • 1-2 tsp of olive oil
  • 1/4 tsp of sea salt
  • Dash of pepper
  • 2-3 cloves of garlic, minced
  • 1/3 to 2/3 cup of Red Hot

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Combine all ingredients in a large bowl or ziplock freezer bag; shake until cauliflower is well coated.
  3. Place cauliflower on baking sheet. Bake in the oven for approximately 30-40 minutes until done. *An option can be to bake at 450 degrees Fahrenheit for 20-35 minutes. I prefer a slower baking time so that I can multi-task while the food bakes in the oven.
  4. Enjoy!

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 the buffalo cauliflower bites is 2 green containers. The color coded containers are available for purchase in my fitness shop.

Greek Yogurt – Honey and Cinnamon

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So the truth is…I’m not one to have yogurt as a snack! My mind is slowly changing though!!

One way to save money is to buy plain Greek yogurt and create the following snack:

1 cup of Plain Greek Yogurt
1 tablespoon of Honey (*support buying local honey)
1 teaspoon of Cinnamon

Mix together and ENJOY!

I will mix it up and add some cinnamon chips too…YUMMY!!

Plain Greek Yogurt with Honey and Cinnamon

 

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

The color coded containers are available for purchase in my fitness shop. The serving would be equivalent to 1 red container.

 

Country Heat by Autumn Calabrese – The Inside Scoop

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Country Heat - Facebook Cover

It’s not line dancing, but rather CARDIO DANCE to the hottest popular COUNTRY MUSIC. The newest Beachbody program, COUNTRY HEAT, will be released on July 27, 2016. This program is so simple that anyone can do it…and so much fun that you will not even notice that your toning your body and scorching the fat!

I was totally skeptical at first about this new program until I was able to try the sneak peek workouts. Both workouts left me dripping in sweat! Each COUNTRY HEAT workout is 30 minutes of exhilarating, low-impact movement to reshape your body, melt off the weight, and tone your shoulders, arms, legs, and booty…in 30 days!

I am so excited for the launch of COUNTRY HEAT. I’m going to be walking a select group of people from beginning to end through the program. YES! I will be completing the entire program alongside you. This postpartum momma is ready to have fun while getting my body back in shape after the birth of my son in April 2016.  I’m going to be making sample meal plans, giving you recipes, tips and guidance on how to rock this program from Day 1 to Day 30.

Recently, I was able to see the results from the people in the test group for COUNTRY HEAT and let me just say that they are getting incredible results. One person even lost over 60 pounds in 90 days! Remember there are no complicated moves, no weights or equipment. All you have to do is follow along and you’ll be dancing right in step from Day 1 to Day 30 to a healthier you!

Country Heat - Results 1

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There is no choreography to remember…simply follow the 27-30 minute workouts. Autumn Calabrese who created this program along with the popular 21 Day Fix, 21 Day Fix Extreme, co-creator of Hammer and Chisel, author of the FIXate Cookbook, holds certifications from the National Academy of Sports Medicine and the American Fitness Professional and Associates is back at it again to help get you results!

There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the color-coded portion controlled eating plan. This program is an excellent option for anyone who likes Zumba, cardio dance, wants a break from weights or equipment as well as enjoys country music! Yes, COUNTRY HEAT is for all fitness levels; I mean it when I say anyone and everyone. Don’t forget to ask  a friend, significant other, or even your kids to join you!

https://youtu.be/hGOA2bmg4qs

You might be wondering how COUNTRY HEAT is different than CIZE. There is no choreography to remember. Autumn Calabrese teaches you two steps at a time then moves on to the next two steps. You do not need to memorize any of the moves. COUNTRY HEAT features the hottest country music. I’m sure you have listened to the songs on the radio or even attended a concert. Perfect interval training within each routine based on the beats of the song.

Autumn uses her portion control (colored coded) container system and meal plan to help you lose weight by eating what you want in the right amounts each day. These are the same color coded containers that I have used since starting my journey in 2015 with Focus T25 and 21 Day Fix. Don’t fix what isn’t broke!  In case you were wondering, there is a vegan meal plan option with this program.
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When you purchase the COUNTRY HEAT Challenge pack, you will receive the following:

  • 6 workouts on 3 DVDs in 30 minutes or less
  • 7 color coded portion controlled containers to efficiently help you portion out your food
  • COUNTRY HEAT nutrition plan which is an easy to follow guide that has recipes, tips, and more to help you get results
  • 30 days of SHAKEOLOGY in any flavor(s)
  • 30 day calendar so that you know exactly what workouts to do in what order to maximize your results
  • Plus when you get the challenge pack you get access to COUNTRY HEAT On Demand which means unlimited access to stream COUNTRY HEAT and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts within 24-48 hours after your purchase.

Country Heat - LAUNCH

Does the program sound like a fit for you?

Did you know that you can get the program right here through me as your coach? Check out My Fitness Shop.

I will be launching my first official COUNTRY HEAT test group on Monday, August 1st. *You must be a Team Beachbody customer of mine or coach of LLHealthyFit to participate. Workouts will start on Monday, August 8th. You can get personal, 24/7 mentoring, guidance, and support from me in a closed virtual accountability and support group. I will also be offering LIVE workouts with me. I will teach you how to navigate the nutrition plan, how to choose healthier snacks, swap out your unhealthy habits for better choices. I want to help you make a lifestyle change versus a crash diet. I want this to be a program that you complete and a program that you see results! I’m your sounding board to make it happen…TOGETHER!

If you do not currently work with a Coach, please make sure to make me your FREE coach here BEFORE purchasing COUNTRY HEAT. Please feel free to email me (Melissa@LLHealthyFit.com) with any questions. I would be happy to take the time to talk with you.

If new to Team Beachbody, you might want to check out the Military Discount – Coach Membership.

I’m excited to begin this journey with you!

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Roasted Red Potatoes and Asparagus

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I wanted a recipe that I could bake asparagus and red potatoes together. Asparagus typically bakes in approximately 10-15 minutes; depending on the temperature. Time is limited and I wanted to make efficient use of time. I decided to use a lower temperature so that I could bake both the asparagus and red potatoes together. I made enough asparagus for more than one meal. Tip: Asparagus tastes delicious warm or cold; making for a great cold on the go snack! 

INGREDIENTS YOU NEED:

  • Asparagus
  • Red Potatoes, cubed
  • Olive Oil
  • Grated Parmesan cheese
  • Garlic, minced
  • Oregano
  • Parsley
  • Sea Salt

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Place asparagus and red potatoes on baking sheet. Drizzle with olive oil and toss.
  3. Sprinkle asparagus and red potatoes with sea salt and garlic; toss.
  4. Add grated Parmesan cheese over asparagus. 21 day fix portion for cheese is 1/3 cup; blue container.IMG_8341[1]
  5. Add oregano and parsley over red potatoes.
  6. Bake in the oven for approximately 35 – 45 minutes until red potatoes are done. The asparagus can be covered the last 15 minutes or so with aluminum foil as the asparagus will be done before the red potatoes.

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

The color coded containers are available for purchase in my fitness shop. Below is an example of how I portion out my food per the 21 Day Fix nutrition guide. I paired the veggies with a pork loin cooked in the crockpot while I was at work.

*Pictures within this post were taken by M. Brown of LLHealthyFit.

 

 

Chili Chicken, Spinach & Brown Rice Casserole

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I’m a working mom with two little ones at home. I know eating healthy can seem like a challenge, but I’m here to give you assurance that there are meals that can be prepared with little preparation. I enjoy this recipe since it serves as both dinner and then lunch the following day. Also, I can sneak in my workout while the meal bakes in the oven!
Chili Chicken, Spinach and Rice Casserole
INGREDIENTS YOU NEED:

– 1 cup brown rice, cooked
– 3 cups cooked chicken, diced or shredded (*Feel free to use another meat of choice or no meat at all.)
– 14 oz can black beans, drained & rinsed
– 3 cups or more of spinach, chopped
– 1/2 cup cilantro + more for garnish, chopped
– 1/2 cup green onions + more for garnish, chopped (*I used a white onion since I did not have green onions.)
– 1 cup salsa
– 1 cup tomato sauce
– 2 TSP chili powder
– 2 TSP cumin
– 1 TBSP garlic powder
– 3 cups of cheese (*I used the Mexican blend; however, use any cheese of your choice.)

WHAT TO DO:

1. Preheat oven to 350 degrees F and spray 9 x 13 baking dish with cooking spray.

2. Cook brown rice as per package instructions and add to a large mixing bowl along with spinach and mix to combine. You need the brown rice to be hot so it cooks down and reduces the size of the spinach. Saves you the extra step of sautéing.

3. Add remaining ingredients, reserving 1.5 cup cheese for topping, and mix well to combine. Transfer mixture to a baking dish and press on it gently to flatten.

4. Sprinkle with remaining cheese and bake for 30 minutes uncovered.

5. Remove from the oven and sprinkle with additional cilantro and onions.

6. Enjoy!

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

No Bake Cookies with Cafe Latte/Chocolate

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I’m always looking for a sweet treat that is family friendly and fun for my daughter to help make with me! These no bake cookies are a great alternative to regular cookies. I took them to a family gathering and people were amazed that they were “healthy” cookies with protein! I like the slight coffee taste of these cookies.

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INGREDIENTS YOU NEED:

  • 1 scoop of Café Latte Shakeology
  • 1 scoop of Chocolate Shakeology (*Regular or Vegan Chocolate)
  • 1 cup of Crunchy Peanut Butter (*You can use 1 cup of all natural peanut butter and 1/2 cup of peanuts.)
  • 1 cup of quick-cooking rolled oats
  • 1/2 cup of local honey
  • 1/3 cup chopped walnuts

WHAT TO DO:

1. Melt peanut butter and honey in a medium saucepan over medium heat; stir frequently.

2. Add Shakeology and stir.

3. Add Oats and stir.

4. Add chopped walnuts and stir.

5. Scoop mixture into 1-inch size balls on to a cookie sheet lined with wax paper. Lightly press cookies with a spatula to flatten.

6. Place in the refrigerator to cool.

7. Cookies can then be stored in a container either in the freezer, refrigerator, or on the counter. Storing the cookies in the freezer means that you have to pull them out and let them sit for a few minutes before eating!

8. Enjoy!

Serving: 2 cookies would equate to 1 yellow and part of a blue container

Shakeology sampler packs 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!

 

Cucumber-Lime Avocado Salad

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My husband and I started a tradition when my daughter was born to plant a garden. Each May, together as a family, we plant a small garden that is full of pesticide-free vegetables. My daughter loves cherry tomatoes so our garden is typically overflowing with them. We also have a lot of cucumbers. I decided to try a different twist on a salad and combine cucumbers and avocado. Let’s just say that my daughter went back for seconds and then thirds. I will definitely be making this recipe again!

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INGREDIENTS YOU NEED:

  • Cucumber, diced
  • Avocado, diced
  • Lime juice, freshly squeezed
  • Sea Salt and pepper, to taste

WHAT TO DO:

Toss together the cucumber and avocado in a small bowl. Freshly squeeze the lime  (approximately 1 slice) over the mixture and gently toss. Then add the sea salt and pepper. I used one seedless cucumber and one avocado, which makes enough for 2-3 servings. Enjoy!

This recipe can be adjusted to add cherry tomatoes, onion, or fresh cilantro!

Each serving would equate to 1 green (cucumbers) and 1 blue (avocado). It really depends on how much cucumber and avocado you have included in the recipe. 1 cup of cucumbers is equivalent to 1 green container and 1/3 cup of avocado is equivalent to 1 blue container. Remember with the color coded containers, there is no calorie counting. It truly makes getting healthy simple and easy for anyone to follow for the long-term.

The color coded containers are available for purchase in my fitness shop; separately or with a program.

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

Southwestern Quinoa Salad

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quinoa, side dish

INGREDIENTS YOU NEED:

  • 15-ounce can black beans (*rinsed very well and drained)
  • 1 cup cooked quinoa (*cook according to package directions)
  • 1 cup fresh or frozen corn
  • 1 small red bell pepper, chopped
  • 1 cup chopped fresh mango (*approximately 1 mango)
  • 1/4 cup finely chopped red onion
  • 1/2 cup chopped fresh cilantro
  • 1 small jalapeño pepper, seeded and finely diced (*optional)
  • juice from 1 medium lemon
  • 1 1/2 TBSP extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground cumin

WHAT TO DO:

  1. First you will want to cook the quinoa. (I typically cook the quinoa, in advance, during my weekly meal prep. I cook enough quinoa to make this recipe as well as any other recipe for the week that will use quinoa.) While the quinoa is cooking, rinse the black beans, cook the frozen corn, chop the red and jalapeño peppers, chop the mango and cilantro, and dice the onion.
  2. Add all items together in a large mixing bowl– the black beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño. You want to make sure the quinoa is cool BEFORE adding the ingredients.
  3. Next, mix the lemon juice, olive oil, garlic, and cumin a small bowl and drizzle it over the mixture. You will want to stir well.
  4. Refrigerate until ready to serve.

(NOTE: This is best when mixed the night before so the flavors have the time to marinate! Also, I added 1 1/2 avocado to step 3 above. It made the dressing creamy.)

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