Vanilla Peach Pumpkin Oats

Each week, I am going to share a meal prep recipe that you can “Make, and Take!” Think simple ingredients, easy to package and reheat, and cozy, comforting deliciousness in every bite! Save these recipes each week to build your next meal prep adventure 🙌

First up, breakfast! This Vanilla Peach Pumpkin Oats recipe is the perfect transition recipe from summer to fall and requires no reheat - aka perfect for whatever mornings bring your way!

Vanilla Peach Pumpkin Oats

Servings 1 (Make 3-4 servings to fill your fridge! These will keep for 4 days in an airtight container)

INGREDIENTS

½ cup dry rolled oats

2 scoops vanilla Life Shake powder

⅔ cup water

½ tsp. pure vanilla extract

1 medium peach, chopped

2 Tbsp. pumpkin puree (no sugar added, just pumpkin!)

INSTRUCTIONS

Combine oats and protein powder in a medium bowl; mix well. Add water, extract, and pumpkin puree; mix well. Soak, covered, in the refrigerator overnight. In the morning, top with peach; serve immediately.

Monday Move - Curl to Press!

You did it! Today is the last Monday Move, and I hope you did all 5 of these!!! .

For our final move is the Curl to Press, an upper body powerhouse move that will get things burning even if you don’t add any weight! Start with a bicep curl and then push to an overhead shoulder press. This is a compound move, so start with a light weight and move up if you feel ready.

You can do it! 3 sets of 10 curls, 3 sets of 10 chest presses, 3 sets of 10 bent over rows, 3 sets of 10 deadlifts, and 3 sets of 10 squats. Whew - let’s get to work! Comment below if you did all 5. If you didn't, maybe you catch up today!

Last Wednesday workout!

It’s time for our final Wednesday Workout - HIIT circuit of August, but your shine does not stop here. I hope you’ve realized the benefits of these quick workouts and continue to add them to your routine into next week, any beyond!

For our final circuit, we’re going to switch up the timing of our circuit. How do you feel about HIIT? Leave me your review from August Wednesday Workouts below!

Monday Move - Chest Press, but we are ADDING on to what we've already done!

Time to GRIND, friend! For today’s Monday Move, you can use a towel or mat on the floor or a weight bench if you have one. We are going to focus on the chest press! Even if you don’t use weights, proper form on a bench is a huge piece to targeting your chest, shoulders, and upper body. Bench press is a great beginning exercise for getting a pump in the pecs, upper chest, and shoulders.

Let’s add chest press to our grind circuit today. 3 sets of 10 basic squats, 3 sets of 10 deadlifts, 3 sets of 10 bent over rows, and 3 sets of 10 chest presses to your day. Are you feeling stronger as the month progresses? Let me know below!

Workout Wednesday - week 3!

Ready for another HIIT Circuit? HIIT and Lifting in moderation through your week is the secret sauce. Building strength and burning fat, while keeping your whole body guessing will keep those results rolling in long after your workout is done!

Why does HIIT lead to such results? Because HIIT circuits include such a diverse mix of moves, close together, back to back, you are getting a full-body workout every time you start. Working multiple muscle groups at once (compound movements) spike your heart rate to burn the most calories!

Here we go! Do each of the moves for 30 seconds and repeat 5 rounds for the perfect sweat in less than 10 minutes. Share what workout you did today!

Monday Move - Bent Over Rows

It's Monday 3!!! We are switching it up to upper body this week with a compound move that brings the burn - bent over rows! .

There are many variations of the row that you can do to work your back, but today we are going to focus on the bent over row with two dumbbells or one single barbell (or no weight at all!) More important than weight in this move is form; check your posture and tighten your core to support you through this move.

Add a round of bent over rows to your lift today! Try 3 sets of 10 basic squats, 3 sets of 10 deadlifts, and 3 sets of 10 bent over rows. What weight did you use for today’s bonus circuit? Celebrate your strong below!

Workout Wednesday - week 2!

It's Workout Wednesday!

Want another reason to fit this HIIT circuit into your day today? Fat burn! Yup, HIIT workouts have proven to help people lose almost 30% more fat than other workouts alone.

Here’s a new circuit to try today! Do each of the moves for 30 seconds and repeat 5 rounds for the perfect sweat in less than 10 minutes.

Burn something extra today and comment below when you do!

Monday Move - Deadlifts!!

Ok it's' the 2nd Monday, so today we continue firing up your lower body with deadlifts!

Deadlifts are probably the most functional move we will cover this month. This move engages the legs, but also engages proper posture from your lower back up to your shoulders. I love it, and suggest checking your form in a mirror to make sure your back stays neutral as you lift!

Add a round of deadlifts to your grind today! Aim for 3 sets of 10 basic squats, then 3 sets of 10 deadlifts. Did you add weight to your lift? Let me know!

4 ingredients healthy Recess’s Cups (GF, DF)

Y’all, I don’t even know what to call this… dessert, healthy Recess’s Cup, but honestly, in our house, we call it GONE because it disappeared so quickly. I’m not kidding you when I tell you my 13 yr old took 6 squares and walked away. There’s a reason I have made 3 batches in 2 days and although I had some (come on, who wouldn’t), it’s not because of me, for once.

Grab these ingredients from you pantry because I bet you have all of them on hand. It truly is 4 ingredients, but I added a 5th to mix it up and have a tiny bit more flavor. it’s not necessary though if it makes you feel better having less ingredients. The goal is always 5 ingredients or less so I nailed it either way.

Ingredients:
¼ cup honey
2 TBSP maple syrup (you can use all the same sweetener, or switch the ratios for honey and maple syrup, doesn’t matter at all - remember who’s boss, YOU ARE)

If you do stop here and eat everything in the bowl, I do not fault you one bit!

1 ¼ cup GF quick oats (old fashioned will soak up all the sweetener and make it dry)
1 cup nut butter (any kind will do, I’ve used all creamy and I’ve tried ½ creamy and ½ crunchy, both were equally as good so it’s up to you. I wouldn’t do all crunchy unless you really like crunch though)

1 cup semi-sweet chocolate chips (choose DF if you need to)

Directions:
1) Melt honey, maple syrup and nut butter together in a microwave safe dish. Stir and reheat till it mixes well. 30 seconds at a time is safe.

2) Add oats in and stir well till oats are evenly coated and none remain dry. If you want another ¼ cup oats, this is up to you here, it’s a taste preference. Now, I could really stop here and just eat the whole bowl. It tastes like peanut butter cookie dough and yes, that’s a fact because I’ve had it on numerous occasions :) But, try to finish out the recipe because you’re going to make new friends and impress people! Yes, you will.

3) Pour mixed oat mixture into a lined loaf pan (I used aluminum foil, but parchment paper works too). No oil needed, it won’t stick.

4) In a separate microwave-safe bowl melt the chocolate chips, 30 seconds at a time so you don’t burn them (yes, that is possible, speaking from experience here!). When all lumps are gone and the chocolate is melted enough to be poured out, empty contents on top of smooth oat mixture and even out edge to edge with a spoon. Lick spoon when finished. It helps make dishwashing duty easier, you can thank me later. Just do it, go back and lick the spoon. Thank you :)

5) Put in fridge for 30 min and remove to cut. you don’t want to leave it overnight without cutting it because then all the chocolate will break. Not the end of the world if you forget because it all tastes the same and looks even more homemade (truth), but it’s lovely when it’s perfect squares too.

6) Try not to eat it all in one go. Makes 15 servings. Or if you have a 13 year old, it might make just ONE SERVING! In the time I took this picture, one batch was gone. G-O-N-E. Enjoy friends and let me know what you think below.

HIIT Workout Wednesday!

It's Workout Wednesday! Each Wednesday I'm creating a short and fun circuit for EVERYONE to do, even if you're hitting the gym already. B-O-N-U-S!!

This group is all about shining from the inside, out, and today we’re going to focus on that outside shine with a bonus HIIT circuit to fire up your week!

Do each of the moves for 30 seconds and repeat 5 rounds for the perfect sweat in less than 10 minutes. Why HIIT? One reason is that you may burn the same amount of calories as another cardio workout at the same time, but HIIT workouts keep you burning calories for up to 2 hours after your workout ends.

Try the circuit above and get ready to SHINE for hours after you're done! Comment below when you complete it.

Monday Move - Squats!!

Each Monday in August, I am going to highlight a lifting move and give you a circuit to try it out! Lifting heavier can be intimidating, but the results are incredible and your confidence will grow as your strength does! YOU WILL NOT GET BULKY so let that fear go and LIFT WEIGHTS!!!

First up, I'm highlighting SQUATS. Squats are an exercise that should be kept in every lifter’s plan. They will fire muscles all over your upper and lower body, really targeting your lower half while relying on your core for support and stability!

Add a round of squats to your day today! Aim for 3 sets of 10 basic squats and challenge yourself to add weight if you're feeling a extra zelous!

Unicorn Bark

If you’re someone who believes that the magic of unicorns exists, then you’re my people 🦄 This recipe recreates the magic of a unicorn without any mystery - you probably have most of the ingredients in your kitchen already!

Unicorn Bark looks decadent and delicious, but is made from protein powder, yogurt, and fresh fruit! A win, win for you and the whole family 🙌

Ingredients

Parchment paper

2¼ cups reduced-fat (2%) plain yogurt, divided use

6 scoops vanilla Life Shake, divided use

4½ tsp. honey, divided use

½ cup medium strawberries, chopped

½ cup fresh blueberries

½ cup chopped mango or pineapple

¼ cup + 2 Tbsp. unsweetened shredded coconut

Instructions

Line 13 x 9-inch pan with parchment paper. Set aside.

Place ¾ cup yogurt, 2 scoops Life Shake, 1½ tsp. honey, and strawberries in a blender; cover; blend until smooth. Place in a medium bowl. Set aside

Place ¾ cup yogurt, 2 scoops Life Shake, 1½ tsp. honey, and blueberries in a blender; cover; blend until smooth. Place in a medium bowl. Set aside

Place remaining ¾ cup yogurt, remaining 2 scoops Life Shake, remaining 1½ tsp. honey, and mango in a blender; cover; blend until smooth. Place in a medium bowl. Set aside.

Place large dollops of strawberry mixture randomly around the prepared baking sheet. Repeat with blueberry and mango mixtures, making sure dollops are touching. Gently swirl through yogurt mixtures with a knife in a circular motion to create marbling. Sprinkle top with coconut. 

Cover with plastic wrap. Freeze for two hours, or until firm, then cut (or break) into bite-sized pieces. Serve immediately, or freeze in an airtight container for up to five days until ready to eat.

Servings: 6

Peanut butter ice cream

I am wrapping up our Sweet Treat series with the sweetest, summer treat of them all - ice cream! This peanut butter ice cream is made from all-natural peanut butter, unsweetened almond milk, and chocolate Life Shake. The gluten-free, mini cookies are sweetened with just two tablespoons of maple syrup and can be paired with any ice cream you like!

For today, though, we’re keeping things peanut buttery and delicious 😋

Ingredients

Ice Cream

3 Tbsp. unsweetened almond milk

1 large banana, frozen, cut into chunks

2 Tbsp. all-natural peanut butter

2 scoops chocolate Life Shake

Cookies

1 cup almond flour (sift after measuring)

1 dash sea salt or Himalayan salt

1 dash baking soda

2 Tbsp. pure maple syrup

1 Tbsp. extra virgin organic coconut oil, melted

1 tsp. pure vanilla extract

2 tsp. unsweetened almond milk

Parchment paper

Instructions

For Ice Cream

Place almond milk, banana, peanut butter, and Life Shake in a food processor (or blender). Process until smooth. Immediately freeze and store in a tightly covered container for up to five days until ready to eat.

For Cookies

Preheat the oven to 325° F. Lightly coat a large baking sheet with spray. Set aside. 

Combine almond flour, salt, and baking soda in a medium bowl; mix well. Set aside.

Combine maple syrup, oil, and extract in a small bowl; mix well. 

Add maple syrup mixture to almond flour mixture. Add almond milk, mixing to break up clumps of dough. Form dough into a ball with clean hands. Place on parchment paper. Roll into a 7-inch long log. Freeze for 50 to 60 minutes, or until firm.

Cut the log into twelve slices. Spread slices out on a prepared baking sheet. Bake for 8 to 10 minutes, or until set. Cool for 10 minutes on a baking sheet. Loosen with metal spatula, remove from baking sheet and cool completely on a wire rack (or on parchment paper).

For Ice Cream Sandwiches

Place 2 Tbsp. ice cream on one cookie. Top with a second cookie. Repeat with remaining cookies. Freeze for one hour; serve immediately.

Servings: 6

Chocolate, Peanut Butter, Banana Quesadillas! - YEEESSS Please!

Ready for another sweet treat? I know I am!

Chocolate, peanut butter, and banana are all delicious on their own, but put them together and you have this incredible quesadilla - SWOON! 😍 For something so decadent, a serving has only 300 calories, and provides 7 grams of protein and 3 grams of fiber.

I present to you…

Chocolate, Peanut Butter, Banana Quesadillas!

Ingredients

1 (6-inch) whole wheat tortilla

1 Tbsp. all-natural smooth peanut butter

½ large banana, thinly sliced

1 Tbsp. dark chocolate (or semi-sweet) morsels

Instructions

Spread half of the tortilla with peanut butter. Top peanut butter with banana and chocolate morsels. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until chocolate is melted and tortilla is golden brown.

Servings: 1

No-Bake S’mores Bars!

For me, the only thing sweeter than summertime is summertime + a sweet treat in hand! I pulled out a few of my favorite sweet recipes to try this month, and I think I did a pretty fabulous job, if I do say so myself! 🤤

First up,

No-Bake S’mores Bars!

Ingredients

2 whole-wheat graham crackers (1 cracker sheet each), broken into large pieces

1 large ripe banana, mashed

½ cup all-natural almond butter

2 Tbsp. unsweetened cocoa powder

8 scoops Life Shake chocolate (divided use)

¾ cup part-skim ricotta cheese

2 scoops vanilla Life Shake

2 - 3 drops marshmallow flavor (optional, available at specialty baking stores)

3 Tbsp. extra-virgin organic coconut oil melted

Instructions

Place graham crackers in a food processor (or blender); process continuously until crackers are crushed into fine crumbs. Set aside.

Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Evenly sprinkle ⅓ of graham cracker crumbs in the bottom of the pan. Set aside.

Combine banana, almond butter, cocoa powder, 4 scoops chocolate Life Shake, and ⅓ of graham cracker crumbs in a medium bowl; mix well with clean hands or a rubber spatula.

Press chocolate mixture into the prepared pan. Cover with plastic wrap and press down to flatten into a pan. Refrigerate for 1 hour to set.

Place cheese, 2 scoops vanilla Life Shake, and marshmallow flavor in a food processor (or blender); process until smooth and well blended.

Evenly spread cheese mixture over chocolate mixture. Set aside.

Combine remaining 4 scoops chocolate Life Shake and oil in a small bowl; mix until smooth.

Evenly spread mixture over cheese mixture. Sprinkle top with remaining ⅓ of graham cracker crumbs. Lightly press graham cracker crumbs into the top. Refrigerate for 1 hour, or until set. Then, cut into twelve bars and serve! Enjoy immediately, or store in an airtight container in the refrigerator for up to three days.

Servings: 12

Banana Pancake Bites

There is no easier way in the meal prepping world to make your mark than to be on your meal prep game at the start of the week. Having recipes on hand that you already know are meal plan approved and approved by your family? Such a win, win! I think this recipe is going to be a winner, for sure.

Banana Pancake Bites

Servings: 12 (2 bites each)

INGREDIENTS:

1½ cups gluten-free all-purpose flour

1½ tsp. baking powder

½ tsp. sea salt (or Himalayan salt)

3 large ripe bananas

¼ cup melted coconut oil

1 large egg

3 Tbsp. pure maple syrup

1 tsp. pure vanilla extract

INSTRUCTIONS:

1. Preheat oven to 375° F. 

2. Coat mini-muffin tin with cooking spray. Set side. 

3. Combine flour, baking powder, and salt in a large mixing bowl; whisk to blend. Set aside. 4. Place bananas, coconut oil, egg, maple syrup, and extract in a blender; cover. Blend until smooth. 

5. Add dry mix to blender; cover. Blend until smooth and lumps are gone. 

6. Divide batter evenly among muffin cups. 

7. Bake 12 to 15 minutes, rotating once halfway through, until a toothpick inserted into center of muffin comes out clean. 

8. Serve immediately, or store refrigerated in an airtight container for up to 5 days.

Portion Fix Containers: 1 yellow, 1 tsp.

2B Mindset Plate It!: A great occasional treat or addition to a protein-packed breakfast!

Tacos on Tacos!

My favorite way to meal prep is to take time ONE day and bulk prep tons of veggies, carbs, protein, sauces, and sides that can mix or match to make meals all week long. Yes, taking 2 hours out of your already busy Sunday sounds insane at first, but it will be so worth it when there are OPTIONS in your fridge! Eating the same thing for days is sometimes cost and time-efficient, but, when my meals aren’t boring, I am so much less likely to look forward to them!

For this week’s newsletter, I’ve revamped my nutrition plan’s weekly meal plan into a buffet-style guide all about TACOS! Yup, you read that right - you can eat some variation of tacos, every day and still keep things meal plan approved. I love it! Let’s celebrate Cinco de Mayo all month long! 

Click the image to grab your guide and start prepping for your next meal plan today.

Banana Fudge Baked Oatmeal

Last week I talked about using our pre-workout Energize in a bite-size sweet treat! Talk about mixing it up 😝 Today, we’re going to do it again by remixing our post-workout Recover supplement into another incredible breakfast idea!

Banana Fudge Baked Oatmeal

Servings: 4

INGREDIENTS

1¼ cups dry rolled oats

1 large ripe banana, halved

1 cup unsweetened almond milk

2 tsp. pure maple syrup

1 tsp. baking powder

1 tsp. pure vanilla extract

½ tsp. ground cinnamon

½ tsp. sea salt (or Himalayan salt)

4 scoops Beachbody Performance Chocolate Recover

2 cups water

INSTRUCTIONS

1. Preheat oven to 400° F.

2. Lightly coat a loaf pan with spray; set aside.

3. Add oats, banana, almond milk, maple syrup, baking powder, extract, cinnamon, and salt to a blender; cover. Blend until combined.

4. Pour oat mixture into the prepared pan. Bake for 25 minutes.

5. While the oats bake, add Recover and water to a small mixing bowl; whisk to combine.

6. When the oats finish baking, slice into 4 portions. Top each with ¼ Recover mixture. Serve warm.

Portion Fix Containers: ½ yellow, ½ purple, 1 red, 1 tsp.

2B Mindset Plate It!: A great breakfast idea!

Cookie Dough Bites

I have one more mini recipe for you to enjoy! This one brings the deliciousness and childhood joy of taking a spoon to some cookie dough, without any unwanted judgment 😆 There’s a secret ingredient in there that I’m not sure you would guess, and I can’t wait to taste test to see if this one is too good to be true!

Cookie Dough Bites

Servings: 4 (3 bites each)

INGREDIENTS:

1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed

¼ cup peanut butter powder

3 Tbsp. dry rolled oats

2 Tbsp. unsweetened almond milk

2 tsp. pure vanilla extract

1 to 2 tsp. liquid monk fruit sweetener (or 1 to 2 packets powdered stevia)

¼ tsp. ground cinnamon

¼ tsp. sea salt (or Himalayan salt)

3 Tbsp. cacao nibs

INSTRUCTIONS:

1. Add chickpeas, peanut butter powder, oats, almond milk, extract, sweetener, cinnamon, and salt to a food processor; blend until smooth, scraping down sides as needed.

2. Transfer to a small mixing bowl. Add cacao nibs; stir to combine.

3. Roll into 12 balls, approx. 1½ inches each. Enjoy immediately, or store refrigerated in an airtight container for up to 4 days.

Lemon Raspberry Froyo Bites

Did you hear that there is a new, energy punch flavor launching this summer?! If you’ve been around here for more than a day, you know that Energize is my must-have supplement all year round. It gives me the perfect pre-workout boost, afternoon surge, or cooldown drink before I have to super focus on any task. It’s made from all-natural ingredients and green tea extract - so the caffeine + sugar doesn’t give you a crazy crash!

In honor of our newest flavor coming soon, I wanted to share a sweet, refreshing recipe to use the Energize you have at home, OR entice you to try your own.

Lemon Raspberry Froyo Bites

Servings: 10 (2 bites each)

INGREDIENTS

1 cup reduced-fat (2%) plain Greek yogurt 

2 cups frozen raspberries 

1 scoop Lemon Energize

2 Tbsp. finely grated lemon peel (lemon zest) 

INSTRUCTIONS

1. Prepare twenty muffin cups by lining with muffin papers. Lightly coat with spray, if desired. Set aside. 

2. Place yogurt, raspberries, Energize, and lemon peel in blender; cover. Blend until smooth. 

3. Fill each muffin cup to just below the rim with yogurt mixture (approx. 2 to 3 Tbsp.). Freeze for 2 to 4 hours, or until solid. Enjoy!

Portion Fix Containers: ½ red, ½ purple, 1 tsp
2B Mindset Plate It!: A perfect occasional snack - remember to track it!