Ingredients: 1 c oats, ground (1 1/4 c rolled oats) 1 c ricotta 1 c Greek yogurt 1/3 c egg whites 1/2 tsp baking soda 2 tbs lemon juice, from a half of lemon (or whole) 1 tbs honey 2 tsp lemon zest strawberries and pure maple syrup for topping Directions: Place the oats in […]
ingredients salmon cakes Two 5 oz pouch of pink salmon (or cans, drained well) 1 egg 1/4 cup finely ground pork rinds (optional, but helps) 1/2 jalapeno, finely chopped 2 tbsp sarayo (or plain mayo) 2 tbsp finely diced red onion 1/4 tsp garlic powder 1/4 tsp chili powder Salt and pepper to taste 1 tbsp avocado oil avocado cream sauce 1 avocado 1/4 cup sour cream […]
Ingredients Extra-large egg(s) – straight from the fridge 1 cup water Instructions Place steam rack inside the pressure cooker. Add exactly 1 cup of running cold tap water into the pot. Then, place the eggs at the center of the rack. Close lid. Pressure cook at Low Pressure for your desired consistency from soft boiled egg at 5 to […]
5 Min Prep These monster cookie dough energy bites are packed full of protein! Great little post workout treats without all of the sugar Yield: 16 INGREDIENTS ⅔ c. old fashioned rolled oats 2 tbsp. flaxseed meal ½ c. dry roasted peanuts ½ c. natural creamy or chunky peanut butter 2 tbsp. coconut oil, melted […]
Ingredients For the shrimp: 8-10 large shrimp, thawed and deveined ¼ cup Blue Diamond Bold Sriracha Almonds 1 tbsp flour ¼ tsp salt ¼ tsp black pepper 1 tsp dried parsley 1 large egg white 2 tbsp vegetable oil For the salad: 2 cups romaine lettuce, chopped 1 cup grape tomatoes, cut in half (or […]
8 servings Ingredients 1/2 onion 1 rotisserie chicken 1 pack Tortillaland fresh tortillas 1 package Green Enchilada Sauce 1 block Monterey Jack Instructions Spray 13″ x 9″ baking dish Carmelize 1/2 onion Shred rotisserie chicken and mix with onion Warm up tortillas on stovetop (per package instrux) Mix handful of chicken into tortilla, add a […]
Total Time: 1 hr. 28 min. Prep Time: 10 min. Cooking Time: 18 min. Yield: 4 servings Ingredients 4 cups peeled, sliced apples 2 Tbsp. pure maple syrup, divided use 1 tsp. ground cinnamon, divided use ½ cup old-fashioned rolled oats ¼ cup finely chopped raw walnuts Instructions 1. Preheat oven to 375° F. 2. […]
Total Time: 18 min. Prep Time: 15 min. Cooking Time: 3 min. Yield: 4 servings, 2 tacos each Ingredients 1½ tsp. olive oil 2 cloves garlic, crushed ¾ tsp. ground cumin, divided use ½ tsp. ground chili powder 1 lb. raw medium shrimp, cleaned, deveined ¼ cup nonfat plain Greek yogurt 1 tsp. finely chopped […]
Total Time: 35 min. Prep Time: 10 min. Cooking Time: 25 min. Yield: 3 servings Ingredients 2 tsp. olive oil 1 small onion, chopped 1 (14.5-oz.) can diced tomatoes or 2 tomatoes, diced 1 (4-oz.) can diced green chiles or 1/2 jalapeno, seeded and chopped ½ tsp. ground chili powder ¼ tsp. sea salt 1 […]
Total Time: 25 min. Prep Time: 10 min. Cooking Time: 15 min. Yield: 10 servings Ingredients 2 medium ripe avocados 2 Tbsp. fresh lime juice 1 dash sea salt (or Himalayan salt) 1 dash ground black pepper 8 oz low-fat plain Greek yogurt 2 tsp. all-natural taco seasoning, no salt added 1 (15-oz) can nonfat […]
Serves 1 Ingredients 2 eggs, hard boiled 1/4 avocado, finely chopped 1 tsp lemon juice 1 tablespoon boiled corn 2 cherry tomatoes chopped 1 tsp extra virgin olive oil 1-2 tsp yellow mustard Salt + pepper to taste (optional) 1 slice bread, 1/2 whole wheat English muffin, Triscuit crackers (optional) Instructions Mix chopped avocado and […]
Serves 1 Ingredients 2/3 cup Cooked Steel Cut Oats 1/2 medium Banana (sliced) 2 Tbsp Almond Slices FREEBIE – Cinnamon Optional: Drizzle Maple Syrup or Honey on top Instructions Cook steel cut oats per directions. I typically make a large batch on the weekends and cook for about 20-25 minutes on the stovetop. Refrigerate portions […]
Ingredients SOUP INGREDIENTS: (serves 6) 4 large tomatoes, halved and seeded 2 medium sweet bell peppers, halved and seeded 1/2 sweet onion, cut into 1/2 inch pieces 1 (15oz) – Canned Fire Roasted Diced Tomatoes 1-2 tsp of Coconut Oil 1 cup Vegetable Broth 1 tbsp – Dried Basil 1 tbsp – Italian Seasoning 2 […]
Serves 6 Ingredients 5 large tomatoes, sliced, or the equivalent of cherry or grape tomatoes, halved, or a mixture 1 small onion, halved and thinly sliced 1 medium cucumber, peeled and thinly sliced 6 tablespoons white vinegar 2 tablespoons olive oil Salt and freshly ground pepper, to taste (about 1/2 teaspoon salt and 1/4 teaspoon […]
Serves 1 Ingredients 3 Hard Boiled Eggs, sliced and yolk removed. 1/4 Cup of Hummus Crushed Red Pepper (Optional) Salt (Optional) Instructions Boil eggs, peel, and remove yolk. Spoon in hummus. Add caused red pepper flakes and salt on top if desired. 21 Day Fix Container Equivalents 1 blue = Hummus 1 red = Eggs
Serves 1 Ingredients 2 Hard Boiled Eggs (Peeled and sliced with yolk removed) 1 Piece of Ezekiel Bread 1/4 Avocado, sliced 1 Tomato Salt & Pepper (to taste) Instructions Toast bread. Spread Dijon mustard, layer avocado and egg whites. Add a dash of salt & pepper and top with a slice of tomato! 21 Day […]
Ingredients 4 tablespoon chili powder 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon crushed red pepper flakes 1 teaspoon dried oregano 2 teaspoon paprika 4 teaspoons ground cumin 2 teaspoon sea salt 2 teaspoon black pepper Instructions Mix all ingredients in a small bowl. Store in an airtight container. To Use Use about […]
Ingredients 2 Medium Tomatoes (Fresh and Diced – used for texture) 1 Can Diced Tomatoes 2 Garlic Cloves (Minced) 1 Tbsp Fresh Cilantro (chopped) 3/4 tsp Cumin 1/2 tsp Salt 1/2 tsp Pepper 2 Tbsp Lime Juice Optional: 1/4 small onion (chopped) Instructions Combine and mix all ingredients in a medium bowl. Chill before serving! […]
Serves 4 Ingredients 1 lb Lean Group Turkey Meat 3/4 cup Sweet Pepper (chopped) 1/2 cup Onion (chopped) 6 Garlic Cloves (minced) 1/2 cup Tomato Sauce 1/2 cup Shoepeg Corn 2 Tbsp Homemade Taco Seasoning Homemade salsa 8 Corn Tortillas Optional: Cheese Instructions In a large skillet, brown ground turkey, sweet pepper, onion, and garlic […]
Ingredients Chicken Tenderloins (4oz), cooked and sliced 1/4 Sweet Pepper, sliced 1/4 White Onion, sliced thin Taco Seasoning 1/4 cup Water 5-6 Cherry Tomatoes, sliced 1/4 Avocado, chopped 2 Corn Tortillas Instructions Preheat oven to 400. In a medium saute pan, cook peppers and onions over medium heat until tender. Add cooked chicken and taco […]
Ingredients 1 lb – Ground Turkey 3 Cups – Baby Spinach 1 Large – Fennel Bulb 1 (15 oz) – Can Fire-Roasted Crushed Tomatoes 1 (15 oz) – Can Tomato Sauce 2 – Garlic Cloves (minced) 1 Tbsp – Dried Italian Seasoning 1 Cup – Water 8 oz – Dried Cut Ziti or Penne Pasta […]
Ingredients 2 lbs Chicken Breast (Cooked & Pulled) 1 (15oz) can White Shoepeg Corn 1 (15oz) can Black Beans 3-4 Tomatoes (diced) 8 Corn Tortilla Avocado Instructions Warm tortillas so they are pliable. Layer corn, beans, chicken, tomatoes, and avocado. 21 Day Fix Container Equivalents 1 Red = Chicken 1 Yellow = Corn Tortilla 1 […]
Makes 1 serving Ingredients 1 Whole Wheat Pita 2-3 Tbsp of Homemade Pizza Sauce (see recipe below) Fresh Mozzarella Handful of Spinach Leaves 1 Tomato, sliced Homemade Pizza Sauce (below) Homemade Pizza Sauce Ingredients 2 vine ripe tomatoes (about 2 cups chopped) 2 cloves garlic, chopped or pressed A half shallot, chopped Handful of fresh […]
Serves: 4 Ingredients 1 cup steel cut oats 1 ripe banana – mashed ¼ cup chopped walnuts 2 cups skim milk (or almond milk) 2 cups water 2 tablespoons flax seed meal 2 teaspoons cinnamon 1 teaspoon vanilla ½ teaspoon nutmeg ½ teaspoon salt banana slices, walnuts or brown sugar – optional garnish Instructions Place […]
Ingredients 1 cup oats 2 ripe bananas 1/4 cup chopped pecans 2 tsp cinnamon Instructions Mash ingredients together and cook at 350 degrees for 10 minutes. Top with 1 tsp. chocolate. This recipe makes 6 cookies – 2 cookies count as 1 yellow treat (plus 1 tsp if you add the chocolate chips)
1 Purple container of frozen strawberries .5 red container of plain greek yogurt Juice from 1/2 lemon 1 tsp. honey Add all these ingredients into a food processor and run until it is a smooth consistency. Enjoy immediately!
Ingredients 9 lasagna noodles, cooked 1 (10 ounce) package frozen chopped spinach, thawed and completely drained–I USED REGULAR SPINACH AND COOKED IT 1 (15 ounce) container fat free ricotta cheese 1/2 cup grated Parmesan cheese 1 egg 1/2 teaspoon minced garlic 1/2 teaspoon dried Italian seasonings salt and fresh pepper (optional) 1 chicken breast, cooked […]
Step 1 Preheat Oven to 325 degrees F and place eggs in standard muffin tin. Bake for 30 minutes. Step 2 Using tongs, remove baked eggs from muffin tin and place in ice bath until completely cool. Step 3 Dry off eggs. Hit egg on counter top on both ends and then all around. The […]
Ingredients 2 tsp olive oil ½ cup chopped onion 2 garlic cloves, minced 3 cups veggie broth 1 8oz can tomato sauce ⅛ cup cilantro (fresh or that fun stuff in a tube) 1 15oz can no salt added black beans 1 14oz can diced tomatoes 2 cups frozen corn kernels 1 tsp cumin ½ […]
Ingredients 3 eggs 1⁄4 cup cottage cheese salt and pepper butter Instructions Put eggs, cottage cheese, salt and pepper into blender and blend until smooth. In a small fry pan, melt enough butter to coat bottom. Pour eggs into fry pan. Without stirring, gently push cooked portion to center and continue until all eggs are […]
Ingredients 1½ lbs brussels sprouts, halved 3 tbsp olive oil ¾ tsp kosher salt ½ tsp ground black pepper 2 tbsp balsamic vinegar 2 tsp honey Instructions Preheat oven to 425°. Line a baking sheet with aluminum foil or use a Silpat silicone baking mat. In a large bowl, toss brussels sprouts with 2 tablespoons […]
Ingredients Greek yogurt + taco sauce (for dressing) Beef, diced Chicken & black beans (1 red) Lettuce, tomatoes (1 green) Avocado & cheddar cheese (1 blue) Lime juice (freebie!)
Ingredients 4 wild caught white fish fillets (halibut, tilapia, etc.) 1/2 jar of medium salsa 8 corn tortillas mashed avocado or guacamole cheese, jalapenos, lettuce (optional) salt, pepper to taste Instructions Preheat oven to 400 degrees. In a large piece of foil, place your fish fillets and cover completely with salsa. Sprinkle with salt and […]
Balsamic Vinaigrette (Makes 8 servings at 6 tsp. each) 6 Tbsp. Balsamic Vinegar 1/4 cup fresh lemon juice 1 tsp raw honey or pure maple syrup 2 tsp Dijon Mustard 6 Tbsp Extra-Virgin Olive Oil * Combine and whisk vinegar, lemon juice, and honey in a medium bowl. Stir in the mustard then slowly add […]
Ingredients ¼ cup parmesan cheese grated 2 cups zucchini washed unpeeled Light ranch dressing Instructions Preheat oven to 475 degrees F. Cut zucchini horizontally into 1-inch slices and spread both sides with the ranch dressing. Lay on a cookie sheet and sprinkle with parm. Bake 10 minutes or until tops are lightly browned.
Ingredients Mixed vegetables (onions, bell peppers and spinach) – 3 green containers 6 Eggs – 3 red containers on 21 Day Fix Instructions Prep a cupcake pan (12 spots) with cooking spray. Preheat the oven to 350 degrees. Dice your choice of vegetables to fill 3 green containers (3 cups) – If using frozen veggies, […]
Ingredients 1 cup old-fashioned rolled oats 1 tsp. ground cinnamon 1/4 tsp. sea salt 1 cup unsweetened applesauce 1/4 cup semisweet chocolate morsels 1/4 cup chopped raw pecans, toasted Instructions Preheat oven to 350 degrees. Lightly coast baking sheet with nonstick cooking spray. Combine oats, cinnamon, and salt in a medium bowl; mix well. Add […]
Ingredients 5-6 fresh red or yellow peppers 1 lb. shredded chicken breast or turkey (cooked) 1 C. instant brown rice (uncooked) 1 C. fresh spinach, chopped 1 can diced tomatoes with green chiles 1 C. fat free plain Greek yogurt 1 package shredded cheese (Jack, Cheddar, or Mexican blend) Instructions Cut the tops off each of the peppers and […]
Ingredients 2 Hard-boiled eggs 1T Greek Yogurt 1/2 avocado (optional) Dijon Mustard Salt/Pepper Instructions Peel and place in a small bowl. Mash the eggs with a fork. Add in Dijon Mustard to your liking, mixing well. Season with Salt and Pepper to taste, and enjoy! *To keep this 21 Day Fix Approved, enjoy with the […]
Ingredients 1 whole wheat tortilla (1 yellow) Fresh mozzarella (1 blue) Grape tomatoes (1 green) Fresh basil (freebie!) Drizzle of balsamic vinegar (freebie!)