FULL 1 WEEK LEAN OUT MEAL PLAN!

Rules:

Make ALL YOUR FOOD FOR THE WEEK IN ADVANCE!!!

Bring it with you EVERYWHERE YOU GO!

Eat every 2 to 3 hours

Drink at least 1 gallon of water a day

Eat the correct portion sizes!!! (they are on each recipe)

Here ya go, simply click on the link at it will take you to the corresponding recipe!

Meal #1
Choose either

Chocolate Crepes!!!

OR, make yourself a 5 egg white omelet with as many and whatever veggies you like!

Meal #2

Sweet n Spicy Dijon Turkey Meat-loaf

Meal #3

Choose either

HAWAIIAN QUINOA BOWLS WITH CILANTRO HONEY VINAIGRETTE

or

California Grilled Chicken Avocado and Mango 

Meal #4

One of the broccoli slaw recipes

or you can have meal #2 again

Meal #5 

(This is dinner, if you have a different meal that falls at your dinner time, swap this meal with it!)

Grilled flank steak with oven roasted asparagus

or

Buffalo Chicken Stuffed Zucchini

or

Black Bean & Lentil Chili

Meal #6 (If you're hungry)

Pretty Princess Purple Slaw!

or

2 Mini Crust less Pumpkin Pie's 

(If you're dying for something sweet, you can replace any meal with these 2 mini crust less pumpkin pie's!

Oct Group Fitness Class Schedule

I've switched a few things around in the schedule, so make sure you look at it!!!  We are going to START AND END the week with a PARTY!!! (Zumba)  and kick off the weekend with some HEAT & RELAXATION! (1 hour of HOT POWER YOGA, Followed by 1/2 hour of restorative calming yoga and foam rolling!  So you'll get a killer workout on Sat, and some stretching!!! xoxo

The NEW block starts on Monday Sept 28th!!! if you are attending, your $50 is due the 1st class you attend on that first week. :)

Coconut cream peach pie

Now, I just need you to know that something like this is not in my regular rotation of daily food!!! It is SUPER HEALTHY, But because of all the nuts and coconut cream in the dish it can be a little high in calories, so a serving is relatively small. :) BUT, if I want a healthy dessert every once in a while for my family and I, or if I have to bring something to an event or party, this is perfect, and I'm still on track with my clean eating!!!

-e
Yealds 4 servings
Caloies 242 per serving
Fat: 16g
Carbs: 21g
Potein: 5g

INGREDIENTS
Crust:
1/2 cup (60 g) raw unsalted almonds
1 tablespoon full fat can of coconut cream or milk That has been refrigerated in the can over night (use the thick, use the thin watery part at the bottom of the can. Save the thick waxy part at the top for the filling)
1 oz/30 g pitted Medjool dates (about 2 dates)
1/2 teaspoon pure vanilla extract
1/8 teaspoon pure almond extract
1 pinch sea salt

Filling:
1/2 cup coconut cream that has been refrigerated in the can over night (use the thick, waxy portion at the top of a full-fat can of coconut milk)
1 ripe peach, pitted and chopped
1 oz/30 g pitted Medjool dates (about 2 dates)
1/2 teaspoon pure vanilla extract
1/8 teaspoon pure almond extract
1 pinch sea salt



INSTRUCTIONS

Put can of coconut cream/milk in the fridge over night

Drape a piece of plastic wrap into a 4-inch springform pan so the inside is completely covered. or just press it in the bottom of a small baking dish or bowl.

Add all crust ingredients to a food processor and pulse until the mixture is finely pureed and comes together as a dough. Press this mixture into the bottom of the prepared pan.

Puree all filling ingredients in a blender or food processor until smooth. Pour onto the crust.
Cover the top of the springform pan with plastic wrap and refridgerate for 4 hours. (You can also freeze this pie and eat it frozen!!!

Cut into 4 slices and serve!

Philly Cheese Steak Stuffed Portabella Mushrooms

This recipe is so easy... Its really not even a recipe, and you can use any thing you want to stuff your philly cheese steak in.  I used Portabella mushrooms, but you could use, zucchini, acorn squash, sweet potato skins, peppers... etc. 

To start out, pre-cook whatever you are stuffing!!! I placed my mushrooms in an oven at 400 degrees with a drizzle of olive oil and salt and pepper.  Thy cook fast, it took about 20 minutes before thy were starting to brown slightly. 

THEN, slice up peppers, onions, and a steak of your choice, (I used skirt steak) as thinly as you can.

Saute onions and peppers first until they start to caramelize, then add the steak.  Sprinkle with salt and pepper as thy cook.

Once fully cooked, stuff your mushrooms with the steak and pepper mixture and top with cheese of your choice.  I used provolone.  *Note:  I did not put cheese on my stuffed mushroom, but I did on my families.  So you can choose who's healthy diets need cheese and who's do not.  I love things you can tailor to your families needs and likes!!!

Here is our dinner!!!  Squash onion rings, green beans and Philly Cheese steak stuffed mushrooms!!!

Delicata Squashy "Onion" rings!

Ingredients

1 or more Delicata Squash. (They are small, so you may want more than 1)

Olive or coconut oil

Spices of your choice (I simply used salt and pepper, but garlic is good, cumin, chili lime... whatever you like)

Kellen is showing you want the squash looks like! 

Directions

Heat oven to 500

Slice the squash with a sharp knife into thin rings

Scoop out the seeds from each ring with a spoon

Place rings into a bowl and coat with oil and spics of your choice

Lay the rings out on a cookie sheet sprayed with nonstick spray

Bike until golden brown

Once baked, toss in a little more sea salt if you like. 

Mix & Match & Make it your own Barley Risotto!

INGREDIENTS:

1-1/2 tablespoons extra virgin olive oil

3 small zucchini's, chopped

3 garlic cloves, minced

1/2 head cauliflower, cut into small florets

1/2 small yellow onion, minced

4 sprigs fresh thyme

1-1/4 cups pearl barley, rinsed

2-1/2 cups less-sodium chicken or vegetable broth

1-1/4 cups water

1/2 teaspoon kosher salt

1/4 teaspoon ground black pepper

1-1/2 tablespoons fresh lemon juice

3 tablespoons chopped fresh parsley

* For topping after it's cooked, (optional) 1/3 cup grated Parmesan cheese

DIRECTIONS:

Throw everything except the parmesan and lemon juice into slow-cooker. Cook on high 2 to 2-1/2 hours or until barley is tender and most liquid is absorbed.

Remove and discard thyme sprigs; stir in lemon juice. Serve in warm bowls garnished with cheese and  more parsley.

*** Note!!! This recipe is AWESOME because you can really make it you own.  Sometimes I make it with grilled shrimp on top, or grilled mushrooms are AWESOME!!!  You can also add a can of chickpeas to the crock-pot to add protein while still keeping it vegetarian!!!  Add different veggies like peppers or carrots, peas, Beets (to make it pretty and pink) sweet potatoes... MAKE IT YOUR OWN!

Calorie count and serving size may very according to how many veggies you put in, and what, if any protein you use.  I usually eat about 1 & 1/2 cups for a serving.  just to give you a gage, 1 cup of cooked barley contains 150 calories!