21 Day Fix: Weekly Meal Plan #2

Ok, I’ll be honest – the first week of the 21 Day Fix didn’t go exactly the way I planned…  Love the meal plan, love shakeology, love the workout and love my little portion control containers… but even with all that, life happens.  I spent most of my week in the car driving back and forth to funerals, which is not what I was expecting to do this week.  But life happens and you do the best you can, and the next week, you don’t quit!!  You make a new plan and keep going!

Here is my second 21 Day Fix Weekly Meal Plan.

21 day fix weekly meal plan 1200 calories 21day dya autumn calabrese week long meals

The screen shot is a little fuzzy, but you can download the pdf file here:

21 day fix weekly meal plan for 1200 calories (pdf download)

I’d like to have more of the recipes included in the meal plan uploaded to the blog, and I’m working on that.  If you want to get them as soon as they are available, subscribe to the blog!!

Click here to see last week’s meal plan!!

And if you would like more info about WHAT exactly the 21 Day Fix is and HOW you can be part of my next test group, read this post and fill out the application today!  Spots are filling up quick… and trust me, you want in!  Results from the first group were amazing – as much as 14 pounds lost in just three weeks (the average was NINE pounds!! Gone! Forever!)

Enjoy!

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21 Day Fix: 1200 Calorie Week Long Meal Plan

I love the portion control concept of the 21 Day Fix.  It’s clear and straight forward, and my even challengers who have had difficultly following a meal plan before are having success with weight loss by following the easy portion control concept.

I’ve been following the meal plan for almost two months now and it’s one of the easiest plans I’ve ever followed – I love having a list of acceptable clean, whole foods to eat, and I love the accountability of writing down everything I eat each day.  This is the first time I’ve kept a food log and I’ve really noticed if I’m writing it down, I won’t cheat.

But it’s hard to keep coming up with original ideas of what to eat every day, so I thought it would be helpful to my challengers and anyone doing the 21 Day Fix if I shared a copy of my week long meal plan each week.  So here is my Week One Meal Plan.  This is what I plan to eat for the week and while I expect I won’t be perfect, I’m going to do my best.

21 Day Fix Meal Plan Weekly 1200 calories calorie

I know that’s hard to read so here is a pdf file that you can download:

21 day fix weekly meal plan pdf download with links

I’ve also provided links for the recipes that are already on my blog and plan to add more over time until they are all available.

On a side note, I did my first official 21 Day Fix workout tonight and WOW.  That’s all I can say.  I am already sore and it kicked my booty.  Can’t wait to see what this program has in store for me!  Stay tuned for my week one update next Monday along with a new meal plan and more recipes!

Amy Allen star diamond coach

Grow your own Egghead Sprouts

After we grew our own organic sprouts a few weeks ago, Madison had the idea to grow eggheads.  I’m not sure where she saw this or how she came up with the idea, but its a great fun way to get your kids excited about eating something healthy and new, like sprouts, and it was a fun project for us to do together… and you know this healthy homeschool mama is always up for fun and messy projects to do with her kids.

Organic Egghead Sprouts

Ingredients:

1 egg

1 tsp organic sprouting seeds

water

all natural cotton

serrated knife

egg dish

markers

bowl

making your own egghead with kids homeschool project organic sprouts

Step One:

Cut the top off your egg.  I’m sure there is a better, more efficient and more practical way to do this, but we just grabbed a serrated knife and literally sawed the top off of our eggs.  And it worked really well.  If you are doing this with kids, you might want to do it for them, and if you are kid reading this, have an adult help you cut the top off.

Step Two: 

Once you have a decent hole in the top of your egg (about 1/5 of the way down the egg), dump the whole egg into a bowl.  You can use it for breakfast.  Now you have an empty but dirty egg.

Step Three:

Rinse the inside of the egg really well.  I suggest using some dish soap – you’re going to be growing something edible, so make sure all the egg is gone.

Step Four:

Dry off your egg and draw a face on it.  We just used regular markers.  If you have an egg dish, that’s really handy, but if not you can cut off a portion of your egg carton to have something to hold you egg while the sprouts grow.  Now you have a pot made out of an eggshell – time to plant your sprouts.

Step Five:

Fill your egg with a bit of all natural damp cotton. It will be mostly full – 3/4 of the way or more – with cotton. Put about a tsp of sprouting seeds on top and pour water over your seeds, then drain it.  The seeds will be very close to the top of the shell.  You want the seeds to be damp but not soaking wet.

Step Six:

Water your seeds for the next few days – sprouts grow in about 2-5 days.  After 2 days our sprouts looked like this:

making your own egghead with kids homeschool project organic sprouts

Remember to keep the seeds/sprouts damp everyday!  After four days, our sprouts looked like this:

making your own egghead with kids homeschool project organic sprouts

So after four days, they were long enough to EAT and enjoy on our salads.  You can pull them out or you can trim the tops and they will keep growing – the “hair” can get very long.  All three of my kids had a fun time pulling the sprouts out of the “head” and at least trying them – it’s fun, it’s healthy, and it’s a memory they will always enjoy.

Amy Allen star diamond coach

What does a typical plate look like on the 21 Day Fix?

So I’ve been seeing this question a lot – what will I be able to eat?  15 pounds in 21 days??  Is that even possible?  I don’t want to starve myself…

Well, guess what?  You don’t have to!!

For those of you wondering about how much you can eat on the fix, I am in the lowest calorie bracket (no one will ever eat below 1200 calories) and I eat:

5 Reds (proteins), 2 Yellows (carbs), 4 Greens (vegetables), 2 Purples (fruit), 1 Blue (nuts/healthy fats) and 1 Orange (oils) every single day.

21 day fix containers portion sizes control 21dayfix

It’s a lot of food.

Here is what my dinner looked like tonight:

21 day fix you dont have to starve portion control sample plate

I had a red portion of Southwestern Chicken, a green/oil portion of Spicy Green Beans, and a yellow portion of Garlic and Basil Quinoa.  It was delicious, healthy, and I was totally full.

When you eat foods that are full of dense nutrients, you can eat a TON of it. A majority of people  are used to eating high calorie, low nutrient foods – but they don’t fill us up, help fuel and heal our bodies or keep us satisfied, so we are always hungry and craving more.

This program will teach you what to eat, how much to eat, and when to eat it to keep you full but also functioning at your peak. It’s simple eating, simple fitness, and fast results.

Garlic and Basil Quinoa

basil and garlic quinoa amyallen fitness

Garlic and Basil Quinoa (makes 8 1/2 cup servings)

Container checklist: 1 yellow

Ingredients:

2 cups water

1 tsp chopped garlic

1 cup organic whole grain quinoa

1 tsp basil

Bring two cups and garlic of water to a boil.  Add 1 cup quinoa, bring back to boil and cover.  Cook over medium heat for 12 minutes or until Quinoa has absorbed all the water.  Removed from heat, fluff and stir in 1 tsp basil.  Cover and let stand for about 15 minutes.

Amy Allen star diamond coach

 

 

 

Spicy Green Beans

If you asked my husband what his favorite recipes are, I’m quite sure this one would be in his top five. It’s super quick and easy but also very tasty. I’m personally not a super huge fan of spicy things, but my husband is, so this is a recipe we can both enjoy – I add crushed red pepper to his and I leave it off mine and the kids.

spicy green beans amy allen fitness

Spicy Green Beans (serves 1)

Container Checklist: 1 green, 1 oil

Ingredients:

1 ¼ cup organic green beans (can be fresh or frozen

1 clove of garlic, finely chopped

1 t. olive oil

1/4-1/2 t. crushed red pepper (optional)

Heat oil in skillet on stove top over med-high heat. When it is very hot, add the green beans, garlic and red pepper and saute until they are tender, 15-20 min. We like ours to be a little singed, so I don’t stir them very often and let them get a little bit black on the outside.

You can use fresh or frozen green beans (both are approved on the 21 Day Fix!) but until we get our garden up and going, I normally use these frozen ones – the flavor is really good and they are organic.

cascadian farms fresh cut green beans frozenEnjoy!!

Amy Allen star diamond coach

 

Growing your own Organic Sprouts

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For Christmas, my sweet husband bought me a grow your own sprouts kit… Well, actually, I picked it out, told him I wanted it, and he told me to go ahead a buy it for myself, wrap it and put it under the tree… I guess it doesn’t matter how it got there. The bottom line is I love adding fresh sprouts for my salad and now I can grow my own.

There are a great many benefits to eating sprouts.  Experts estimate that there are up to 100 times more enzymes in sprouts than there are in traditional fruits and veggies.  The protein quality is also higher, and the vitamin and fiber content increases substantially over traditional fruits and vegetables.  Sprouts also help to maintain alkalinity in the body.  And while I am not a doctor, I have read studies that indicate broccoli sprouts may be helpful if you are fighting cancer**.

I ordered the kit pictured above from www.seedsnow.com and in retrospect, I didn’t really NEED the kit. I already had most of the items needed around my house aside from the seeds. The kit was handy because it came with everything I needed, but I wasn’t completely happy with my purchase.  It was advertised as non-GMO (true) and organic, but actually only one of the seed packets was organic.

I would recommend ordering just the organic non-gmo sprouts from www.seedsnow.com and sourcing the rest of the materials yourself. It would likely save you money and wouldn’t be too difficult to do. So here is what you will need:

  • Organic, non-gmo sprouting seeds
  • A large mason jar
  • Some sort of mesh to cover the mouth of your jar
  • A towel
  • Water

Step by Step Directions

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Step One:

Measure out sprout seeds. I used small alfalfa sprout seeds, so I used 2 Tbsp of seeds. For larger seeds, like peas, you may need up to ¼ cup.

Step Two:

Put your seeds into the ball jar and cover them with water.  There should be about an inch of water over the top of the seeds.  Screw on the lid with mesh covering attached and allow to sit overnight, 8-12 hours.  Cover the entire jar with a small towel during the entire process (the sprouts should be kept out of the light as much as possible during the process).

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Step Three:

In the morning, drain all of the water off the sprouts and rinse them with fresh water – you can leave them in the jar while you rinse them.  Drain the excess water and turn the jar onto it’s side and shake the jar to spread out the seeds evenly.  They should be damp but there should be no standing water.  Cover with the towel.

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Step Four:

Over the next three to five days, remember to rinse the sprouts 2-3 times per day, and always leave the jar on it’s side, covered with a damp towel.  Again, you can leave the sprouts in the jar to rinse them; just be sure to drain the excess water.  By the fourth or fifth day, your jar should be full of organic sprouts to enjoy any way you choose.  After the fifth day, I did leave mine in the jar, uncovered in the fridge.  I’m not sure what the correct procedure is for storing them but this has worked well for me.

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These organic sprouts are a great addition to any clean eating, organic, non-gmo meal plan.  Enjoy!

**Side note – the American Cancer Society does not recommend sprouts in your diet if you have a weakened immune system such as occurs during chemotherapy.  While there are a great many benefits to eating sprouts, be sure to consult your doctor first if you fall into this category.

The 21 Day Fix… AVAILABLE FEB 3

If I could provide you with a 21 day work out program including a meal plan that is easy to follow, uses a simple portion control system and tells you exactly what to eat…and you could lose 10+ lbs (!!) would you be interested??

Beachbody will be releasing a brand new program, The 21 Day Fix, on Feb 3 and I am SO STINKING EXCITED about this program. It embodies everything that I believe in as a health and fitness coach.

  • It’s not a diet, it’s a lifestyle change.
  • It teaches clean eating and focuses on whole (not processed) foods.
  • It’s 30 minutes a day of exercise.
  • It will retrain your body and CHANGE your LIFE if you let it.

So what exactly is the 21 Day Fix?  Check out this video to find out the details…

If you want to be among the first to be notified when it’s released, fill out this application for for my exclusive 21 Day Fix Accountability group!

https://amyallenfitness.wufoo.com/forms/determination-21-day-fix-application-form/

 

 

Black Beans and Rice

Beans and Rice Ultimate Reset 21 day fix

This is one of my favorite recipes from week 1 of the Ultimate Reset… and luckily for me, with just a few modifications, it fits in perfectly with the container system for the 21 Day Fix!  It’s super easy and quick to make, but also super healthy and extremely flavorful! If you like Mexican food, this is a great healthy substitute.

Black Beans and Rice (Serves 1)

Container checklist:  2 yellow and 1/4 tsp oil

Ingredients:

  • 1/2 cup cooked brown rice
  • 1/2 canned low sodium black beans
  • 1/4 tsp extra virgin olive oil
  • 1/8 tsp chili powder
  • 1 pinch ground cumin
  • 1/4 tsp ground coriander
  • 1 tsp. Bragg liquid Aminos** or (low sodium soy sauce)

While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan.  Add oil, spices, aminos, and salt.  Stir well.  Gently fold rice into cooked beans.  Brown rice takes about 45 minutes to cook, so I like to make up a batch in my rice cooker at the beginning of the week so I can have it ready to go during the busier week days.

This is a great stand alone vegetarian meal… but if you are like me and have meat eaters or non fixers in the house, it’s easy to amp it up with some chicken, fresh corn, guacamole – and with tortillas, you can make it a taco night 🙂

**Braggs Amino Acids is a great and healthy soy sauce alternative.  In my house, we don’t buy soy sauce anymore and not even the pickest four year old complains about the taste of Braggs.  You can get it at any health food store or on Amazon here.  Braggs also has a great line of other products that would be “free” foods during the 21 Day Fix, like organic apple cider vinegar and organic sprinkle all purpose seasoning.