All your favorite Big Mac toppings with a whole heck of a lot less calories!
Ingredients
Cheese
Iceberg lettuce
Tomato
Diced onion
Pickles
Ground beef
Avocado
Mac sauce:
1 cup Greek yogurt
2 tbsp apple cider vinegar
1/2 cup diced onion
1 tsp mustard
What else would you add? Or would you just eat the burger??
I love a recipe that I can prep early in my week and look forward to all week long! This recipe is one of those You can pair this chicken with stir-fried vegetables , cauliflower rice, vegetable noodles , or rice of your choice to make a complete meal! Simple!
Ginger Shiitake Chicken
Serves 2
Ingredients
Parchment paper
Nonstick cooking spray
2 raw chicken breasts, boneless, skinless
Paper towels
½ tsp. garlic powder
½ tsp. onion powder
4 cups thinly sliced shiitake mushrooms
4 green onions, thinly sliced, green and white parts separated, divided use (I omit these because of onion allergy)
4 cloves garlic, finely chopped (and these )
1 (1-inch) piece fresh ginger, finely chopped
1 cup whole milk (5%) plain Greek yogurt
2 Tbsp. reduced-sodium soy sauce
1 medium lime, juiced
¼ cup chopped fresh cilantro
Instructions
1. Preheat oven to 425° F. Line a large baking sheet with parchment paper. Heat a cast-iron (or nonstick ovenproof) skillet over medium-high heat; lightly coat with spray.
2. Pat chicken dry with paper towels. Season all over with garlic powder and onion powder. Add chicken to skillet; cook for 3 minutes. Flip; place skillet (with chicken) in oven. Bake for 13 to 15 minutes, or until a thermometer inserted in thickest part reads 165° F.
3. While chicken bakes, heat a large nonstick skillet over medium-high heat; lightly coat with spray. Add mushrooms; cook, stirring occasionally, for 4 to 5 minutes, or until browned and tender. Add white parts of green onions, garlic, and ginger; cook, stirring frequently, for 1 minute, or until fragrant. Remove from heat. Add yogurt, soy sauce, and lime juice; stir until well combined.
4. Place chicken slices on top of your base; divide mushroom sauce evenly over chicken. Garnish with green parts of green onions and cilantro. Enjoy!
Macros: 2 Green, 1 Red, 1 Blue, 1 tsp.
Are you team leftovers or like to cook fresh each night? I’m 1000% team leftovers!!!
This is hands down one of my favorite meals, soooo freaking delicious and scary how simple it was. I like to buy the cauliflower / broccoli rice already made at the store because it’s the same, or less, cost and saves me that much more time.
We are fortunate to live very close to The Fish Factory so fresh sashimi is right at our finger tips. I chose Tuna and Salmon, but they also have Kingfish and Copia (white fish, similar to Kingfish but more fatty) sashimi.
Add any veggies you like, I chose red peppers (highest source of calcium), cucumbers (for crunch), and yellow cherry tomatoes. This is amazing with 1 tbsp Ponzo sauce on top and a dash of lemon or lime, to taste. This pleased everyone!
I love spring rolls and I make them every week, if not twice! They are a super fast lunch and then I can use the leftover protein, typically sashimi, for dinner as a poki bowl, hand rolls, or make sushi with it. I love simple recipes that taste delicious and this fits the bill, plus it’s super healthy! Watch and learn and use whatever vegetables you have on hand + your favorite protein. These rice papers can be purchased at any asian market or some large grocery stores carry them too.
What did you put in yours?
Our bodies are pretty amazing things and do so much for us, we owe it to our bodies not to fill it with crap! Did you know that the color of food actually tells you something? It’s like a fortune cookie :)
Blue/Purple: Lower risk of certain cancers, urinary tract health, memory function, healthy aging. Ex: purple cabbage & eggplant.
White: Heart health, healthy cholesterol levels, natural detoxifiers, lower risk of some cancers. Ex: Cauliflower, artichoke, garlic, onion, mushrooms, parsnips, turnips.
Red: Heart health, lower risk of some cancers, memory function, urinary tract health. Ex: Beets, red peppers, radishes, red onion, rhubarb, tomatoes.
Orange/Yellow: Heart health, vision health, healthy immune system, lower risk of some cancer. Ex: Butternut squash carrots, peppers, pumpkin, sweet potato.
Green: Lower risk of some cancers, vision health, strong bones and teeth. Ex: Arugula, asparagus, broccoli, green beans, leafy greens, spinach.
Which color do you tend to eat the most? What changes will you make after reading this?
So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!
My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?
Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!
Was super excited to have my son join me again fro Day 2 of 3 Day Yoga! He practiced yoga in Kindergarten back in CA and loves to show me how well he knows the poses. He also has other names for them like "sitting in chair" is "sitting on the potty going #2" but he's 8 yrs old, all boy and pretty darn cute, so I let it slide.
I made it out in the rain to get groceries, YAY! We have variety now :) We also endured an Urgent Care stop because as we walked in, my 4 yr old tripped and fell on a huge shard of glass that got stuck in his arm and as blood went everywhere, he was crying and my 8 yr old was about to throw up. I hope you're laughing and saying to yourself "it's always something with little ones, right?" because that's what I said. really....just a grocery store run in the rain. Why?! Did I tell you he JUST got his stitches out last night from falling out of the tree and landing on a stick?! This one. Sigh.
Anyways, so far so good. Still not starving and finding this very doable! Yay for that. I'm more than half way through too! One thing I want to make sure and stress is how much water you need. DRINK ALL THE WATER! Your body is trying to rest, recover and release toxins so help flush them out with the correct amount of water. If you get bored, add some lime, lemon, cucumbers or mint to it and it will make it more flavorful.
Meals today:
breakfast: vegan chocolate Shakeology w/ 1/2 banana
am snack: fiber sweep
lunch: vanilla fresh w/ strawberries, 2 stalks celery w/ PB
pm snack: tomato w/ avocado
dinner: vanilla fresh, spinach salad w lemon & olive oil dressing
Tomorrow is Day 3! I can't believe how fast this is flying by and how great I feel. Y'all, I even resisted BACON this morning after cooking it for my kids. I mean, that is the true test for me! Don't even show up with dark chocolate chips or I might have to ask you to leave :) Just. Don't.
Ok, let me start by saying this...I don't do fancy and I don't do hard. But when you can find something easy, that looks fancy...well so be it!!!! As my college professor used to say, "I"ll buy that!" :)
If you've never made sweet potatoes "chips" before, please try them tomorrow. I got a bag of sweet potatoes at Costco because they are so expensive here in Brisbane and they stay good for a while so it seemed smart. Another tip, use a better slicer than what I used below. I was pretty close to losing a finger with every slice and thankful I finished this with all 10 fingers. ha!
Slice 2-3 small, or 1-2 large, sweet potatoes very thin. Try to be consistent with thickness so the thins ones don't burn and the large ones get soggy. Put them all in a bowl and mix with whatever seasonings you like. They absorb the flavor really well, so have fun with it. I've made these a few times now and tried garlic, salt, pepper the first time and Italian seasoning the second. Both were equally delicious and the kids liked them both ways. Once you have potatoes seasoned in the bowl, spray, or drizzle, with olive oil (you really don't need much, just enough to lightly cover the potatoes).
If you have kids, everything except the slicing is PERFECT for them. They can wash the potatoes, season them, mix them around in the bowl, and the next step which is to lay them in a single layer on a flat cookie sheet. I like to use aluminum foil so I don't have dishes to wash (#lazy), but that's personal preference. I know a lot don't like to cook with aluminum foil these days.
Once they are spread evenly, put them in your preheated oven 160 degrees celsius (or 175 degrees Fahrenheit) till they start to dry out and crinkle a little. If they start browning, take them out immediately. I'm not giving a specific time because it all depends on the thickness of your potatoes and it will vary greatly. I tend to cook mine about 20 min.
Here are 3 different ways I've used sweet potato chips to enhance a dish. I am currently obsessed with making hashes for breakfast. You can top sweet potatoes with any kind of meat (I prefer seasoned ground turkey or bacon) and then add spinach, cheese (any kind, I prefer brie) and tomatoes (I forgot spinach when I made it) and top it with 2 over easy, or poached, eggs. DE-ILC-IOUS!! Prepare to get lots of compliments, impress and hear "thank you" for a while. You can also serve as chips or on top of a salad. I grew up HATING sweet potatoes and I now owe my parents a big apology for all those years and complaining. Because now, I am obsessed!!! :)
I'm a huge fan of one-dish wonders, so it's no surprise that this caught my attention! I even shared it on a newsletter and got lots of feedback that it was Yum-O! let me know if you try it too :) This might be one our rotation for Shift Shop week 1 or week 2 (not compliant with week 3).
Ingredients
1 lb chicken breast, cut into 1" pieces
1 tsp sesame seed, coconut or avocado oil
1 large garlic clove, crushed
1/4 tsp salt
Ground black pepper, to taste
1.5 lbs zucchini, cut into half moon shapes
2 cups corn, frozen or fresh (I always prefer fresh and it's not much harder to shuck the corn and throw it in - tastes better - go for it!)
1 tsp sesame seed, coconut or avocado oil
1 large garlic clove, crushed
1/2 tsp salt
Ground black pepper, to taste
1/4 cup chopped dill, parsley or green onions
Directions can be found here.
Let me start by saying, week 1 of Shift Shop I prepped 3 hours which included grocery shopping with 2 kids, washing and chopping and cooking. I only cooked 2 nights that week and I had breakfast, lunch and dinner ready every day except for Friday which required some creativity because of a school field trip. So this is doable for ANYONE!!! I guarantee in the time you would drive to a restaurant, order, wait, eat and drive home, you can prep and cook these recipes and save a lot of MONEY, TIME and CALORIES!
This week we got our air freight and have enough kitchen gadgets that I actually want to cook more often and deviate from the menu a bit. I'm so excited to see some of my kitchen that I've missed for almost 4 weeks...mainly my Tupperware! Who would have thought!?! LOL It's so easy to get the hang of and I'm starting to enjoy foods I never would have eaten before; sweet potatoes for starters :) SORRY MOM!!
Here is my plan for the next 7 days (Shift Shop week 2): You can download these recipes here!
Monday:
Breakfast - 2 eggs, spinach, sun-dried tomato feta cheese (leftovers)
Lunch - Hawaiian style pineapple salmon (leftovers)
Dinner - Turkey Hash
Tuesday:
Breakfast - Turkey Hash (leftovers - add 2 eggs)
Lunch - Spinach salad with chicken, strawberries and walnuts
Dinner - Hawaiian style pineapple salmon (leftovers)
Wednesday:
Breakfast - Turkey Hash w/ 2 eggs (leftovers)
Lunch - Spinach salad with chicken, strawberries and walnuts (leftovers)
inner - Zucchini, red pepper & sweet potato frittata
Thursday:
Breakfast - Zucchini, red pepper & sweet potato frittata (leftovers)
Lunch - Spinach salad with chicken, strawberries and walnuts (leftovers)
Dinner - Pesto noodles with chicken
Friday:
Breakfast - Plain greek yogurt, mixed berries, almonds
Lunch - Pesto noodles with chicken (leftovers)
inner - chicken and sweet potato kabobs
Saturday:
Breakfast - Zucchini, red pepper & sweet potato frittata (leftovers)
Lunch - chicken and sweet potato kabobs (leftovers)
Dinner - leftovers - we all might eat something different, but we clean out the fridge for a new week. If just enough for adults, the kids get quesadillas, pizza or udon noodles. There 3 favorite things :)
Sunday: - Travy surprise :)
If you're looking for more Shift Shop recipes, here's one to add to your list. Remember, if you're a Beachbody on Demand member, you get access to Fixate recipes and TV show for FREE and if you log into your account and go to recipes, you can chose your calorie levels, activity levels and goals and Beachbody will create a weekly menu for you for FREE. This is a HUGE perk!
Ingredients:
-3 cups skinless, cooked shredded chicken breast
-2 cups + 1/2 cup store-bought spaghetti or marinara sauce (make sure to read the ingredients and chose sauce that has no added sugar, oils other than olive oil or chemicals) In the US this is easier to find then in Australia :)
-3 medium zucchini, sliced 1/8″ thick
-1 1/2 cups shredded mozzarella
For directions, click HERE.
I'm not sure what you favorite way to make Cioppino is, but there are so many variations. As long as it has onion, garlic and chopped tomatoes, you have the base covered the important part. A side of garlic break is a nice compliment, esp with my kids! They finished 1/2 a loaf before my husband and I could sit down. haha I like to buy the Italian seasoned chopped tomatoes and they are the same price and still clean. Always read the back of the labels because the front of them are MARKETING! The back is truth and the important stuff :)
This Cioppino was a mix of Salmon, Barramundi, shrimp, mussels, and calamari. We also added red peppers, although I think orange would have been more colorful. Red peppers are supposed to be the most beneficial for you though.
I find it odd that they sell this "mix" in Australia, but no one has heard of it at the grocery store. I wonder what they do with it here?
Cooking light has some good variations of Cioppinos. Please share your favorites below.
Tip - this is both 21 day fix and Shift Shop approved.
This is Shift Shop approved and delicious!
Ingredients
1/4 cup olive oil
4 cloves garlic, pressed
Zest from 1 lemon
1 tsp oregano
1/4 tsp red pepper flakes
1/2 cup pistachios, shelled and unsalted
1 lb. asparagus, ends trimmed
1/4 cup feta cheese
Juice from 1 lemon
Directions can be found HERE.
Cauliflower is the rage now and everyone, big and small, in my family loves it too! Our favorite go-to lately has been roasted cauliflower, and thanks to Pinterest, there are 1,000,001 ways to make it. But, I've seen a few variations on pizza crusts and breadsticks too. Check this out! It. Is. Amazing and is 100% Shift Shop approved!! To learn more about Shift Shop click HERE!
Ingredients
1 head cauliflower, large (7" - 8" wide)
1/4 cup egg whites
1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
1/4 tsp freshly ground black pepper
Pinch of salt
Marinara sauce for dipping
Directions can be found HERE.
Ingredients:
4 cups spiralized zucchini
1 cup diced red bell pepper
2 cups cooked chicken breast, cubed
1/2 cup olives of your choice, pitted
4 Tbsp sliced green onions
Avocado Yogurt Dressing:
1 large ripe avocado
juice of fresh 1 lemon
2 Tbsp extra virgin olive oil
1/3 cup Greek yogurt,
1/2 tsp sea salt
1/4 tsp freshly ground pepper
1/2 tsp garlic powder
2 Tbsp fresh cilantro or parsley
Instructions can be found HERE.
Cover and refrigerate. Lasts 3-4 days. Once ready to eat, shake the jar vigorously, or stir then pour onto a plate.
Barramundi with pumpkin purée, fennel, lemon, sprouts
miso glazed salmon, radish, mushroom, tofu salad over rice noodles
I'd like to say that the gelato my splurge for the day, but I think dinner and wine were too!! So de-lici-ous!!!
Count them - 3 dessert stops 😵🍦🍨🍮☕️ Gelato, Ben & Jerry's (because we couldn't all agree) and then a coffee shop. Thank goodness Shaun T has my number tomorrow. 🤗 Insanity Max 30, here I come. Then another pool & beach day because it's too gorgeous to go home!
Here's an awesome 21-Day Fix meal that my whole family loved! This is a great one to cook in 2-8x8 pans and keep one and give one away (I'm sure there's someone in your neighhood that's sick, just had a baby or would love it for no reason at all!). Share below if you do that!
