Egg Muffins

Egg Muffins!!! These are one of my all-time favorite & EASY meal-preps.

Spray a muffin/cupcake pan w/ non-stick spray.

Fill with ANYthing you want: ham & broccoli, chicken & carrots, spinach w/ feta & tomatoes, steak & bell peppers....whatever you have in the fridge. 

(Note: add all veggies RAW - they will cook to perfection during the baking process)

Mix approx 1 egg per/muffin in a blender w/ a splash of milk. Pour directly into each cup just below the rim.
Top with shredded or sliced cheeses of your choice.

Bake at 425 degrees for approx 20 min.
Let cool before removing from pan

These can be stored in your fridge for up to 3-4 days! Simply warm in the microwave for a quick breakfast on-the-go!

Credit:
[High Protein Foods on fb]

Chicken and Veggie Fajitas

This delicious restaurant favorite is easy to make at home! Our version is healthy and packed with a rainbow of vegetables.




Total Time: 53 min.
Prep Time: 15 min.
Cooking Time: 7 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 tsp. chili powder
1 dash sea salt
½ tsp. ground cumin
½ tsp. garlic powder
2 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless, cut into ½-inch strips
½ medium green bell pepper, cut into thin strips
½ medium red bell pepper, cut into thin strips
½ medium yellow bell pepper, cut into thin strips
½ medium red onion, thinly sliced
1 yellow (or orange) carrot, sliced thin
1 Tbsp. fresh lime juice
8 (6-inch) whole wheat (or corn) tortillas, warm
½ cup fresh tomato salsa (pico de gallo)
Lime wedges (for garnish; optional)

Preparation:
1. Combine chili powder, salt, cumin, garlic powder, and <i>1 tsp.</i> oil in large re-sealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining <i>1 tsp .</i> oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutritional Information (per serving):
Calories: 326
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 73 mg
Sodium: 722 mg
Carbohydrate: 32 g
Fiber: 3 g
Sugar: 3 g
Protein: 28 g

P90X/P90X2 Portions (per serving)
1 protein
½ carb/grain
1 vegetable
½ fat

P90X3 Portions (per serving)
1 protein
2 carbohydrates
1 fat

Body Beast Portions (per serving)
2 proteins
2 starches
1 fat
1 vegetable

21 Day Fix Portions (per serving)

1½ green

½ red

1 yellow

½ blue

Heather's Roasted Cauliflower Mash

This twist on mashed potatoes is made with a non-starchy veggie, no cream and butter—and yet, it's every bit as yummy as your traditional mashed potatoes.

Total Time: 50 min.

Prep Time: 5 min.
Cooking Time: 45 min.
Yield: 8 servings, ¼ cup each

Ingredients:
1 (2-lb.) cauliflower, cut into small florets, discard stem
4 tsp. olive oil
1 tsp. sea salt
¼ tsp. granulated garlic (optional)
2 Tbsp. low-sodium organic vegetable broth

Preparation:
1. Preheat oven to 400° F.
2. Wash cauliflower and pat dry.
3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat. 4. Season with salt and garlic.
5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
6. Place in food processor; add vegetable broth. Pulse until smooth.

Nutritional Information (per serving):
Calories: 46
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 319 mg
Carbohydrate: 5 g
Fiber: 2 g
Sugar: 2 g
Protein: 2 g

P90X/P90X2 Portions (per serving)
1 vegetable

Body Beast Portions (per serving)
2 vegetables

Frozen Yogurt Cupcakes

These strawberry-banana flavored frozen yogurt cupcakes are a perfect sweet treat and less than 100 calories each!

Total Time: 4 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 cupcake each

Ingredients:
3½ cups nonfat plain Greek yogurt
2 Tbsp. raw honey
6 medium strawberries, pureed
½ medium ripe banana, pureed
36 dark chocolate morsels (about 2 Tbsp.)

Preparation:
1. Place 12 silicone baking cups on a baking sheet. Set aside.
2. Combine yogurt and honey in a medium bowl; mix well.
3. Place 3 Tbsp. yogurt mixture in each baking cup.
4. Top evenly with strawberries, banana, and 2 additional Tbsp. yogurt mixture.
5. Top each cupcake with 3 morsels.

6. Freeze for 4 hours, or until firm.
7. Remove from freezer 10 minutes before serving.

Tip: You can make this recipe using silicone baking cups, a silicone muffin pan, or a regular muffin pan. When using the regular muffin pan, to remove cupcakes, dip the bottom of the pan in hot water for 20 seconds.

Nutritional Information (per serving):
Calories: 63
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 24 mg
Carbohydrate: 9 g
Fiber: 0 g
Sugar: 8 g
Protein: 7 g

P90X/P90X2 Portions (per serving)
1 single snack

P90X3 Portions (per serving)
½ carb/grain
½ protein

Body Beast Portions (per serving)
1 protein
½ fruit

21 Day Fix Portions (per serving)
1 yellow container

5 Cinco de Mayo Recipes That Scream Fiesta!

    Cinco de Mayo—a holiday we celebrate primarily to, well, celebrate! Usually abound with tortilla chips and dip, a myriad of taco choices, and those oh-so-tempting margaritas, it’s easy to stray away from the healthy path on this day. Fear not! We have five (or should we say “cinco”?) fiesta-themed Shakeology recipes that will allow you to partake in the festivities while leaving the calories behind!

Piña Colada

• 1 serving Vanilla Shakeology
• ½ cup water
• ½ cup 100% pineapple juice
• ½ tsp. coconut extract

Strawberry Tango

• 1 serving Greenberry Shakeology
• 1 cup water
• ½ cup fresh or frozen strawberries
• ½ cup fresh or frozen mango

Strawberry-Watermelon Surprise

• 1 serving Strawberry Shakeology
• ½ cup water
• ½ cup    diced watermelon
• 2 Tbsp.  chopped fresh mint

Mojito

• 1 serving Tropical Strawberry Shakeology
• 1 cup water
• 2 Tbsp. chopped fresh mint leaves
• 1 Tbsp. fresh lime

Sweet and Spicy

• 1 serving Chocolate Vegan Shakeology
• 1 cup unsweetened rice milk
• 2 tsp. pure maple syrup
• ½ tsp. cayenne pepper

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice or coconut milk)—the more milk, the creamier it gets! Enjoy!

Pasta Puttanesca

Just because you're eating healthy doesn't mean you have to forgo your favorites. This pasta dish made with tomatoes, olives, and capers will satisfy your cravings.

Total Time: 23 min.
Prep Time: 10 min.
Cooking Time: 13 min.
Yield: 4 servings, about 1½ cups each

Ingredients:
8 oz. dry whole wheat spaghetti
1 Tbsp. extra-virgin olive oil
2 cloves garlic, finely chopped
4 anchovy fillets, drained
1 (14.5-oz.) can diced tomatoes, no added salt
¼ cup pitted chopped Spanish (or Greek) olives
2 Tbsp. capers
1 tsp. dried oregano leaves
¼ tsp. crushed red pepper
1/3 cup chopped flat-leaf (Italian) parsley
¼ cup grated Parmesan cheese

Preparation:
1. Cook pasta according to package directions; drain. Set aside. Keep warm.
2. Heat oil in large skillet over medium heat.
3. Add garlic, anchovies, and crushed pepper; cook, stirring frequently, for 3 minutes, or until anchovies melt into oil and completely dissolve and garlic is tender.
4. Add tomatoes, olives, capers, oregano, and parsley. Bring sauce to a boil. Reduce heat to low; gently boil for 5 to 8 minutes.
5. Add pasta to sauce. Toss gently to coat; cook, stirring frequently, for 2 minutes, or until heated through.

Nutritional Information (per serving):
Calories: 311
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 9 mg
Sodium: 618 mg
Carbohydrate: 50 g
Fiber: 2 g
Sugar: 3 g
Protein: 13 g

P90X/P90X2 Portions (per serving)
1 carb/grain
½ protein
½ fat

P90X3 Portions (per serving)
2½ carb/grain
½ protein
1 fat

Body Beast Portions (per serving)
2 starches
1 vegetable
1½ fat
1 protein

21 Day Fix Portions (per serving)
2 yellow containers
½ red container
1 teaspoon

Sweet Potato Salad

This salad is topped with hearty sweet potatoes--a super-food that is high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings

Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Nutritional Information (per serving):
Calories: 236
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 194 mg
Carbohydrate: 32 g
Fiber: 6 g
Sugar: 16 g
Protein: 5 g

P90X/P90X2 Portions (per serving)
1 vegetable
½ carb/legume & tuber
½ fat
½ fruit

Body Beast Portions (per serving)
1 starch
2 vegetable
1 fruit
1 fat

P90X3 is so different then the original!

So I am on day 63, of the 90 days with the famous Tony Horton in P90X3! I love it! It is just enough time to get the burn just right and leave you feeling like you spent an hour in the gym! I will post by before and after pictures at 90 days! Follow my page for the updates.
The first week or so I was so focused on the moves I didnt realize how Tony is in this series. The original P90X I did not really enjoy, there was to many weights and it was way to long! I encourage you to try this one with an open mind, it is completely different! Besides, there is a money back guarantee...who can eat that?! Not amazon, E-bay, craigslist or any other entity that sells his products! So enter to join in on my next Challenge group, it is coming up quickly, May 19th 2014! Summer is only 60 days away!

Featuring 30-minute workouts that get you ripped fast, P90X3™ !

What is P90X3?

• An extreme workout program designed to burn fat, build lean muscle, and get you ripped in  30 minutes a day.

 • The latest creation by extreme fitness expert Tony Horton, who found a way to help people get  exceptional results with shorter workouts.

 • Explosive 30-minute routines that are packed with dynamic, high-intensity moves, designed for maximum efficiency and effectiveness.

Who is it for?

 • People who have a hard time keeping up with a workout program because their schedules are jam-packed.

 • Those who enjoy extreme workouts, but don't like to waste time even when they're not busy.

 • Men and women who simply enjoy shorter workouts that still get them in the best shape of their lives.

 • Fans of Tony Horton and other extreme Beachbody® programs like INSANITY®.

What do people love most about P90X3?

 • Major studies show that you get the most out of a workout within the first 30 minutes.

 • Even those people with incredibly tight schedules can always find 30 minutes a day to work out.

 • Most moves in this program can be modified, so literally anyone at any fitness level can do P90X3.

Exclusive! My customers will get a FREE Bonus Workout DVD, P90X ONE on ONE® "On One Leg."

It's an entire workout on only one leg! Just when you thought you had seen it all from the Master of Muscle

Confusion™, he comes at you hard with a little twist. A $19.95 value—FREE to my customers only!

Greek Yogurt Chicken

Greek Yogurt Chicken

Lately, I've tried to be a much better Pinterest user.
Instead of just pinning every pretty thing I came across, I decided to start using what I've already pinned. For weeks now I have seen this recipe for "Melt in your mouth chicken", so when date night rolled around a few weeks ago I knew exactly what we needed to try!

I decided to sub the mayo for greek yogurt for a low-cal, healthier spin. This recipe was so extremely easy, convenient, and absolutely delicious. The greek yogurt locks in the moisture, and the spices just kick it up to a whole different level.

We were both huge fans... in fact I've made it two more times since then because it was so yummy! Paired with crunchy baked okra and roasted garlic brussel sprouts... oh yum!

Super low in calories and high in protein, both your waistline and your hunky meat-and-potatoes kind of man will thank you!

Ingredients:
4 boneless/skinless chicken breasts
1 cup plain greek yogurt (I used Oikos)
1/2 cup parmesan cheese - grated
1 teaspoon garlic powder
1 1/2 teaspoon seasoned salt
1/2 teaspoon pepper


Directions:
1) Preheat oven to 375 degrees.

2) Combine greek yogurt, parmesan cheese, garlic powder, seasoned salt, and pepper in a bowl.

3) Line baking sheet with foil and spray lightly with cooking spray.

4) Coat each chicken breast in greek yogurt mixture and place on foiled baking sheet.

5) Bake for 45 minutes.

(credit: life of Meg)

21 Day Fix Group Challenge

I was doing P90x3 faithfully when I came across a group challenge to do “The 21 Day Fix” by Beach Body. I decided to jump in and just enjoy the ride, and I absolutely love the program. I really liked the P90x3 program as well. However, the nutrition plan on the 21 Day Fix is so easy and it doesn’t feel like you are depriving yourself of food! I am not hungry and I get everything, including carbs! I paused the p90x3 program temporarily till I finish the “21 Day Fix,” but I am going to start back up again in 2 weeks. I will be continuing the nutrition plan from “The 21 Day Fix. In fact it is so simple and I will use it the rest of my life! It really teaches you the right way to eat.

My results: I lost 15.5 lbs and 10.25 inches in the three weeks I did the 21 Day Fix. I actually did not do very well on the weekends, it was during the Easter Holidays and I ate a lot of things I shouldn't have. Plus, Iover ate a lot. So I would have had better results if I would have stuck to my guns lol. However, I am not at my goal weight, so anyone that is smaller, will not get these kind of results if the "cheat." Please keep that in mind.

With 21 Day Fix, losing weight has never been simpler—or faster! Anyone can have success with this simple program.

What is 21 Day Fix?

• A 21-day program of simple portion control and 30-minute workouts that anyone can do

• Simple, fast weight loss—no weighing food or counting calories, carbs, or points

• You can lose up to 15 pounds in 21 days

What makes 21 Day Fix unique?

• Portion-control containers take all the guesswork out of losing weight

• It's the simplest way to control how much you eat

• 30-minute workouts that anyone can do and fit into everyone's busy life

Who is the 21 Day Fix for?

Men and women who:

• Want to lose weight

• Don't want to make long time commitments

• Have tried and failed at complicated diet plans

• Don't want an extreme fitness program

• Have started their weight-loss journey with Shakeology®

• Are new to fitness, dieting, and weight loss

• Don't like "off-limits" diet plans or deprivation

What's included?

• 7 color-coded portion-control containers

• Shakeology® shaker cup

• 6 easy-to-follow 30-minute workouts

• 21 Day Fix Start Here quick start guide and workout calendar

• 21 Day Fix Eating Plan that shows you exactly what to do

• 3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss

• Dirty 30 bonus workout

• Exclusive! Your customers will get a FREE bonus workout—Plyo Fix (a $19.95 value)—

when they order through you

How does it work?

• The Eating Plan shows you how to use the portion-control containers

• Simply put your choice of food in the color-coded container—if it fits, you can eat it!

• Do one 30-minute workout per day according to the Fitness Guide

• Follow the simple plan, and you can lose up to 15 pounds in 21 days

Why should you use 21 Day Fix?

• To finally lose the weight and keep it off

• To lose weight quickly before an event or vacation

• To learn what healthy portions really look like

• To find out how easy portion control and weight loss can be

Yes! My customers who purchase 21 Day Fix through me will get a FREE bonus workout—Plyo

Fix (a $19.95 value).