Snack Bars save me every day!

Life is full and it is BUSY!! if you don’t feel this way, I’m sort of jealous and also feel like you might be missing out! I find between juggling work, workouts, sports, school pickup or family commitments, it's easy to reach for something quick but unhealthy or just carb loaded, but Shaklee Snack Bars are my go-to solution for a nutritious protein boost without ruining my next meal!

Things to look for in bar; many are “fat bars” or “energy bars,” certainly not “protein bars”

1. High-Quality Protein: Each Shaklee Snack Bar is packed with premium protein to help stay energized, muscle recovery, stay fuller longer, and support overall health.

2. Nutrient-Rich Ingredients: These bars are made with wholesome ingredients that not only provide protein, but also deliver essential vitamins and minerals. No artificial additives either. I call them “nasties”

3. Delicious Flavors: Shaklee Snack Bars come in 4 flavors: cherry almond, toffee crunch (my son’s favorite), peanut butter crisp (my favorite and good with a few chocolate chips too), chocolate & coconut.

4. Convenient Packaging: Designed for busy lifestyles, they’re individually wrapped so toss in your purse, car, gym backpack, briefcase or lunchbox. You can enjoy a healthy snack at work, after a workout, or while running errands, but if you’r not prepared, all the sudden Crumble Cookies looks really darn healthy! lol

5. Balanced Nutrition: These bars provide a perfect balance of protein, carbohydrates, and healthy fats, making them an excellent option for pre- or post-workout fuel. They help replenish your energy levels and support muscle recovery after exercise.
   
   Which flavor will you choose? 10 per box so grab two! DM me for a 20% coupon code!

Summer Road Trip Food ideas...

Planning a quick weekend road trip, or venturing back into the world of travel?? Wherever this summer takes you, make sure that your snack game is strong so your nutrition and health can still have priority! Road, air or sea - travel always has unexpected surprises and delays!

Here’s a list of healthy, portable snack options to hold you over until your next meal. My top 5 are:

1) Hard-Boiled Eggs
With 77 calories and 6 grams of protein per egg, hard-boiled eggs are an easy travel snack you can eat with your bare hands in a pinch. Try sprinkling an umami seasoning, everything bagel salt or another flavored topping for some extra pizazz (at home), or save salt and pepper packets form gas stations or takeaway orders.

2) Jerky
Beef jerky provides protein along with micronutrients. To reduce the sodium try turkey, chicken, or plant-based options! There are so many varieties to try; this is an easy to eat, easy to pack must have and plenty of flavor! We always have this in our backpack when we hike!

3) Protein Bars
Protein bars are a quintessential travel snack, but the sugar and artificial flavoring can really kill your clean eating plans. Look for bars that have 6g of sugar or less and an ingredients list that you can actually read! (If you can’t pronounce it, you probably shouldn’t be eating it) #truth Granola and Protein Bars can be sneaky and have the nutrients of a Snickers candy bar so for sure READ THE LABEL. I love Beachbody’s Beachbars and there are 3 delicious options: Chocolate Cherry Almond, Chocolate Peanut Butter (both whey) or Chocolate Almond Crunch (vegan and tastes like a s’mores).

4) Nuts
Nuts are a nutrient-dense snack, so pack some before you go! Pistachios are a great option because they can be considered a complete protein, meaning they contain all nine essential amino acids in one little snack! If you like flavored nuts, skip the store-bought version and try making your own, you’ll thank yourself! You’ll be able to control the sodium levels and notice that a sprinkling of seasoning goes a long way. WATCH YOUR PORTIONS. Reasonable portion sizes are: 20 pistachios, 12 almonds, 8 cashews or walnuts, 10 pecans or 14 peanuts. Shocking how little right? I bet we are all thinking “woah, I had a week’s worth in one sitting”. That’s why portion sizes matter. We might not be getting results because we don’t know any better :) I’m here to help!

5) Cheese Sticks
Snack cheeses like string cheese and Babybel provide protein and calcium for under 100 calories per serving. These are great to pair with a piece of fruit to offset the sugar content. They are best, however, for short trips - like most perishable foods, you’ll want to eat cheese within two hours of taking it out of the fridge. Don’t overdue it or have this every single day because cheese can also stop you up in the toilet area :) That’s no fun on road trips.

Best advice when you travel and something I ALWAYS do - add veggies to EVERY SINGLE MEAL; even brekky! I find vegetables super hard to find when I’m traveling and I never get enough fiber (women want 25 grams a day and men, 35 grams) so if I eat then when they’re available, I don’t pay the price later when options are sparse.

What other tips do you have?

Summer Potluck Recipes

Click to download!

There’s nothing like the dreaded “Bring your own…” at the end of a summer invite to really get you sweating! What does the host like? What is the theme of the party? Should I bring hot or cold?

Look no further because the ultimate Potluck Recipe Guide is here! Flip through the PDF below to get my favorite summer recipes to serve a crowd. Whether it’s a cookout, birthday party, barbecue or beachy lunch - I think you will find something that you love!

Open the PDF and let me know, what recipe are you excited to try?

Birthday Cake Shakeology

Birthday cake 😍 This food can just put a smile on your face, do you get me? But what if you could take this feel-good food and turn it into a superfood shake - birthday cake for breakfast? I’m here for that!

Ingredients

- 1 cup water

- 1 cup ice

- 1 scoop Vanilla Shakeology (whey or vegan)

- ¾ cup reduced-fat plain Greek yogurt

- 2 tbsp whole-grain graham cracker crumbs

- ½ tsp pure almond extract

- ½ tsp pure butter extract (optional)

- ½ tsp edible plant-based sprinkles

Instructions

1. Place water, ice, Shakeology, yogurt, graham crackers, almond extract, and butter extract in the blender; cover and blend until smooth.

2. Pour into a serving glass + garnish with sprinkles for those celebratory vibes!

This recipe makes 1 serving.

Portion Fix Containers: 2 Red, ½ Yellow

2B Mindset Plate It: This recipe makes a great breakfast option.

Taco Tuesday, Taco Thursday, any day is Taco day!!

I mean, really, why do we restrict tacos to days that start with “T”??? I want to break this habit and start new memes that say “every day is taco day!!!!” ha! So, I’ve complied my favorite recipes together and shared them with you for free! ;) You’re welcome in advance because your mouth is going to water and your friends are going to be impressed!!! Enjoy! I’d love to hear what your favorite recipe is!

Another burnout - this time I'm focusing on triceps!!!

Lets get tank top ready because ready or not, summer is coming!!! Nobody wants their arms flapping in the wind, so try these moves with the suggested repetition range and see how many sets you can do. Aim for at least two sets, but if you can do more, DO IT!!! You’ll tank me, and be even more proud of yourself, tomorrow. You might not like me today, but I’m ok with that. I’d love to hear your feedback! Subscribe to my channel so you don’t miss any more challenges!

Surviving the Holidays + Fun Workout Challenge!

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!

Autumn Date Night Ideas

Autumn is here (per the calendar, sure doesn't feel that way).  With all the time we've spent at home lately, getting out and having some (safe) fun can be rejuvenating.  Grab your partner, friends, kids, or even pets, and pick an idea from the list I shared.  Let me know what was the most fun and tag me on Insta @eat.sweat.pray! 

We've started doing “day dates” so it isn't just movies and dinner all the time, so corn maze, apple picking, and carving pumpkins look fun to me.  Normally I'd chose baking, but with all the sugar this season, I'm not brave enough to test my willpower!!

Apple Cinnamon Overnight Oats

Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that! 

Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!

Ingredients

For overnight oats

• ¾ cup unsweetened almond milk

• ½ cup dry rolled oats

• 2 scoops vanilla protein powder (I use Shakeology)

• 1 small apple, chopped, divided use

• 2 tsp chia seeds

• 1 tsp pure vanilla extract

For crumble

• 1 tbsp chopped pecans, unsalted

• 1 tbsp dry rolled oats

• 2 tsp almond flour

• 1 tsp coconut sugar

• 1 tsp extra-virgin organic coconut oil

• ½ tsp ground cinnamon

Instructions

1. To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.

2. To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.

3. In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.

Spicy Butternut Squash Soup

I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 😉 If you don’t love spicy foods, just omit the red pepper flakes, it’s super easy to modify!

Ingredients

• 2 tbsp olive oil

• 3 medium onions, chopped

• 4 garlic cloves, finely chopped

• 1 medium butternut squash, peeled and seeded, cut into 1” pieces

• 5½ cups low-sodium organic vegetable broth

• 1 tsp crushed red pepper flakes

• 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

• 6 tsp reduced-fat (2%) plain yogurt 

Instructions

1. Heat oil in a large saucepan over medium-high heat.

2. Add onions; cook, stirring frequently, for 8-10 minutes or until onion is translucent.

3. Add garlic and cook, stirring frequently, for 1 minute.

4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.

5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.

6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.

7. Season with salt and pepper if desired.

8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Yields: 6 servings.

Ultimate Portion Fix Containers: 3 Green, 1 tsp

2B Mindset Plate It: A great FFC as part of lunch

Pumpkin Spice Latte Energy Balls

These Pumpkin Spice Latte Energy Balls are the perfect thing to whip up on the weekend and snack on during the week!

Ingredients

• 1 cup all-natural smooth almond butter (TIP - make sure it’s clean! no added oil or sugar)

• ¼ cup honey (try to buy local, helps with allergies)

• ¾ cup dry rolled oats (not quick)

• ½ packet of Cafe Latte Shakeology and ½ packet of Pumpkin Spice Shakeology (or full scoop of Cafe Latte if no PS left!)

• ½ cup sliced almonds

Instructions

1. Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.

2. Shape mixture into 24 small balls; place in an airtight container. 

3. Put in the fridge for at least 1 hour before serving.

4. Eat immediately or store in an airtight container in the fridge for up to 5 days.

Yield: 12 servings (2 energy balls = 1 serving)

UPF Containers: 1 Yellow, ½ Blue, 2½ tsp
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!

Cocoa Nut Butter Protein Balls

These are sooo easy and can be modified however you want if there are allergies!

Ingredients:
- 5 cup QUICK oats (old fashioned requires more sweetener IMO)

- 1 cup any Creamy nut 🥜 butter (just make sure it’s clean and there’s no added sugar or oil)

Yogurt, Shakeology powder, loose granola on top! 1.5R, 2Y, 2 tsp

- ¾ cup sweetener of choice (I combined local Honey🍯 and Pure Maple Syrup)

- ½ cup cocoa

- 2 scoops / packets Shakeology (any flavor and either whey or vegan will do)

** if for a kids’ class, you could switch 1 cup of Oats with 1 cup Rice Krispies for a crunch

**other modifications can be diced cranberries, nuts, coconut or chocolate chips. These will require more sweetener to make it sticky enough to hold, so instead swap out ½ cup Oats for these modifications.

Directions:
1. Mix together with a mixer or you’ll get an arm workout too. It doesn’t matter which order you add ingredients, I mix once all are in the bowl.
2. Roll into balls (24-30), or put in a 13x9 pan and make bars (yields ~20-22 bars depending on thickness).

Serve with plain greek yogurt for breakfast (see above) with 2 - 3 balls (these are sweet enough so you don’t need a sweetened yogurt like Vanilla, and then you forgo the additives that aren’t great for you anyways). You can also put additional Shakeology in your yogurt and stir together before topping with loose granola, or crumble a few balls.

For lunch these can be a healthy carb (2-3 balls), or for snack (kids 4-5 balls, adults 2). These are heavier than my 21-Day Fix Granola Balls so I limit these to heavy fitness days like training, or days I work out for longer than 40 minutes.

Let me know how you like them! I find them very kid friendly!

Chia pudding

Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!

The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!

Ingredients

• 1½ c unsweetened almond milk (or fav milk alternative)

• 1 tbsp raw honey

• ⅓ cup chia seeds

• ½ tsp pure vanilla extract (optional)

Instructions

1. Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.

2. Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.

3. Divide evenly into 2 servings.

So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite! 

✨ Citrus Chia Pudding Parfait

✨ Raspberry Chia Pudding

✨ Coconut Mango Chia Pudding

✨ Chia Pudding with Tumeric, Almonds, and Goji Berries

Baked Donut Holes - Yes, please!

✨ Baked Donut Holes ✨

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

Coco-licious!!

While you might not be going on a tropical vacation anytime soon… this coconut + pineapple combo will help you imagine you’re sitting on a white sand beach with a fruity summer cocktail in your hand! ‘m picturing Tahiti in a hut over the water, how about you???

Ingredients
* 1 cup cubed pineapple
* ½ cup unsweetened pineapple juice
* ½ cup canned light coconut milk
* ¼ cup unsweetened shredded coconut
* 2 tbsp chopped fresh cilantro or basil

Instructions
1) Place pineapple, pineapple juice, coconut milk, coconut, and cilantro in a blender; cover and blend until smooth.
2) Pour mixture evenly into ice pop molds; freeze for at least 4 hours, or until set.

Portion Fix Containers: ½ Purple, ½ Orange
2B Mindset Plate It: This makes a great snack!

If you could travel anywhere in the world for a vacation, where would you go? Why?

Maple Cinnamon White Chocolate Chip Donuts!

Omgggg, don’t walk, run! Or click, in this case. You want these. You NEED these. You will not regret these! How often can you say that about donuts?? And they’ll satiate your sweet tooth and indulgence desires. We enjoyed them on a Sunday before church and I was worried the kids would struggle through an hour of church and being well behaved. Anyone else get me? My belly was very happy and there was ZERO sugar spike so everyone sat still and stayed focused on the message. Yes!!! We will be having these again!


Servings: 1 jumbo donut

Macros: 145 cal, 8 g protein, 3 g fat, 20 g carbs, 1.5 g fiber, 6 g sugar
Portion Fix Containers: 1Y, .5R
2B Mindset “Plate-It”: Great FFC and add 1-2 eggs for a well rounded breakfast

Even the dough was yummy. I mean, I think it was ;) Quality control is a thing you know?

You’re supposed to let them sit 2-3 min so they aren’t too hot to eat. This was torture waiting.

Added 2 eggs for more protein to make sure I was full till lunch, but one egg would have been plenty.

Margarita Smoothie - deliver poolside STAT!

Who doesn’t enjoy a refreshing ice cold beverage on the patio in the sun?? That has to be one of the best parts of summer! So often, our favorite drinks are filled with sugar and empty calories… but I’ve got a great recipe for you (that can be made with or without alcohol) — the Frozen Margarita Superfoods Smoothie! Yum-O!

Ingredients
* 1 cup unsweetened coconut milk beverage
* 1 cup ice 1 scoop Vanilla Shakeology
* ½ cup frozen pineapple ¼ cup fresh lime juice
* 2 tsp finely chopped lime peel
* 1 dash sea salt

Instructions
Place coconut milk beverage, ice, Shakeology, pineapple, lime juice, and lime peel in blender; cover and blend until smooth!

Portion Fix Containers: ½ Purple, 1 Red, 1 tsp
2B Mindset Plate It: Makes a great protein + FFC as part of breakfast.

What is your go-to beverage in the summer? Mocktail or cocktail?

The best pancakes ever!

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!

Back to School Snacks

Whether your kids are going back to school, staying home, or you just want some awesome snack options, these are some of my go-to favorites! They keep me full for more than 5 minutes, they are super easy to prep, so I can whip up a batch on the weekend, and there are enough options so that I don’t get bored! 

I like to pick 2 and prep them on Sundays - then throughout the week I have 3 different options to choose from: my two prepped snacks or a Beachbar! And it makes fitting them into my meal plan even easier when I know exactly what my options are.

What are your go to snacks? Click here to download and happy snacking!

Meal Prep Tips!!

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?