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??
Enjoy & make these stat. They are mouth watering good and I’ve loved everything I made so far. Let me know what your favorite meal is!
Make sure you use a great protein powder that has:
1) Leucine (Essential Amino Acid) - helps improve metabolism, burn fat & build lean muscle.
2) 20 grams or more Protein - super important’ 20 grams is the baseline for Muscle Protein Synthesis which means you want your body to burn fat for energy, NOT muscle!
3) Be Organic, NonGMO, GF and have DF options if you need that.
Click image to download pdf!
Can you believe we're talking about the holidays? Thanksgiving, Halloween, Christmas and New Years are all going to be here before you know it! Here's my Holiday Survival Guide with lots of ideas for healthier holiday recipes and tips for staying on track and enjoying every minute. I've got you covered this holiday season!
Bonus, I included 8 different workouts to help get you moving, even as the weather gets colder. These are some of our newest programs and they are all so good! If you are looking for a new full program or just a few workouts to try out, press play and try them out. I would love to hear what you think of them, so if you try one out, send me your thoughts!
It’s time for a tasty treat … and this time of year is perfect for Pumpkin Spice! You may have seen a wonder whip recipe from 2B Mindset but this one is made for October!
Ingredients
3 tbsp pumpkin puree
1 tsp pumpkin pie spice
¾ cup plain Greek yogurt
1 tsp honey (or maple syrup)
2 tbsp granola here’s a great “clean” option)
Instructions
Mix pumpkin puree, pumpkin pie spice, Greek yogurt, and honey together in a bowl. Top with granola and enjoy!
Yield: 1 serving.
Ultimate Portion Fix Containers: 1 Red, ½ Yellow, 1½ tsp
2B Mindset Plate It: Eat as a healthy breakfast option!
I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!
Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar
Instructions
1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.
Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.
Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.
Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track
If you’re not Vegan, sometimes you don’t take to the dairy free, egg free, gluten free taste, but these pancakes will prove otherwise. For $19.95 a bag, I was hesitant to try them in fear we wouldn’t be a fan. But the conversation about these pancakes was hilarious and told that this purchase was one I’ll be making over and over again.
My 11 yr old came downstairs and said, "Mom, what’s for breakfast, something smells good! Wait, are we eating that? How can pancakes be egg free? That doesn't even sound right?” He threw out a lot of questions before I could even respond! ha! I explained that I'm lactose intolerant so I need dairy free and since these are vegan, they're egg free too. I convinced him to have an open mind and forget the “egg-free” part and see if he liked them. Not even three bites later, he said, "Shut up and take my money. These are the best pancakes ever. Can we hide the batter in the pantry mom? I’ll want more later." So there you have it, from the mouth of babes. ;)
My takeaways: Almond flavoring was prefect and sweet enough that they didn't need maple syrup (I won’t complain at omitting sugar!). I love the macros and the protein kept me full till lunch vs most pancakes which are just carbs and you're hungry two hours later. Even “protein pancakes” haven’t had enough. I've already purchased another bag for when this one runs out! Can’t risk the pantry being empty :)
Macros: serving size 3-5 pancakes (75g) 270 cal, 20g protein, 42g carbs, 11g sugar, 3g fiber, 2g fat
Portion FIx Containers: 1R, 2Y
2B Mindset Plate-It: Great breakfast!
Meal prepping is all about creating a method to the madness that is life and making things a little bit simpler for yourself. If your days are busy or you’re always on the go, having go-to snacks that you can take to work, the beach, on a road trip… well, it’s pretty much crucial!
Here are some high-protein snacks that you can prep ahead for the week!
✨ Hard-boiled eggs - here’s a ink that shows you how to make ‘em
✨ Canned fish - yeah, you probably love it or hate it. But if you’re in the former category, grab the portable, resealable pouches so there’s basically no prep involved - just grab and go! And most have seasoning and are still “clean” so it doesn’t have to be bland like we had as kids :)
✨ Nuts and seeds - make your own trail mix, making sure to pay attention to your meal plan! It’s easy to go overboard with portion control when it comes to nuts.
✨ Hummus - try making your own and snacking with carrots or other sliced veggies:
Beachbody also shares fully-created meal plans, and they’re even tailored to calorie levels if you’re following UPF - amazing right?! My husband loves these great lunch ideas so he can save money 2-3 times a week instead of eating out. I know, who is this guy???
Don’t forget about breakfast, which “breaks the fast” and energizes and fuels us for our day. Eating within 2 hours of waking up can help minimize temptations and you’re less likely to overeat later in the day. Try these 15 healthy breakfast ideas!
What snacks do you always prep to have on hand for when life gets a little crazy?
From top to bottom, left to right:
1) Breakfast - Water first + Shakeology with your favorite fruit, or if you’re blending it, ½ banana is always amazing and a creamy addition.
2) Fiber sweep (am snack) - Today I stirred this much faster and enjoyed it 100%. Less water, stir quickly and throw it back, that’s the secret :)
3) Lunch - Another delicious day and I’m sad that I’m already ⅔ done with this cleanse. It really isn’t hard and the benefits you reap, while eating 5 times a day, is pure amazing. I made a bowl again with 1.5 tsp nut butter stirred in, and berries and red peppers on the side. There are heaps of options in the kit so no day has to be the same.
4) Kalange juice (pm snack) - I’m still not a huge fan of juicing, I’ll be honest. there is so much clean-up and the loss of fiber confuses me. I want that fiber in my body! But, I’m a rule follower and I’m supposed to get as many mushy foods or drink things through a straw while I heal, so juicing it is. I had a side of red peppers and cherry tomatoes (not pictured) See 3-Day Refresh recipes here.
5) Dinner - Last Vanilla Fresh of the day and no peanut butter allowed at dinner; no dramas, it was still delicious. My 7 yr old thought it was frosting and was begging for a taste. Tonight I chose a dinner recipe that required cooking thinking it would be softer / easier only teeth. I made the “Kale with Pine Nuts” but at the last second, I omitted the pine nuts and added olive oil instead for a healthy fat. I’m worried the pine nuts will get stuck in my incision. Added a few cherry tomatoes too for color and flavor and it was delicious!
Day 2 is done and I’m looking forward to Day 3!! Read about Day 1 and Day 3 here.
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!
Logged into my challenger app just now and here's what I saw. Do you feel sorry for these ladies feasting on chocolate brownie batter goodness, drinking Snickerdoodle milkshakes, blueberry goddess milkshakes, or making Shakeology available bowls?? Looks miserable right? 😂😂😂 And to feed your child 70 Superfoods?!
I say...good job ladies!!! 🙌🏻👏🏻🙋🏼👍🏻🤗 you just spent $4.15 on a meal, focused on your nutrition, didn't skip breakfast today because you're too busy, didn't mess with your metabolism and you felt like you indulged. Way to rock a Thursday!! Go after those goals and rock those shorts and swimsuit this summer!!
Next week you can try Shakeology and get 7 packets of any of our 9 flavors for only $35 (I'll cover shipping) and you can STREAM SHAUN WEEK FOR FREE!!! I'll provide a clean menu with portion control added too! Let me know if you want a spot!!
