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Clean Eating Meal Plan 3

I’m loving having a plan for the days to come! Do you find that you mindlessly graze while actually cooking? It doesn’t help anything when I am hungry, trying to stay on track AND trying to figure out what the heck to eat. Bad combination. I reach for whatever is available which tends to not be the best choices.

I’m enjoying have meal plans put together to keep me on track. But, I am also happy to share them with you all. My goals with these meal plans are to follow clean eating rules as much as possible. You will find that they closely resemble Paleo meal plans and even can evolve into 21 Day Fix meal plans. What does this mean? While they may not be perfection, for the most part they are clean and real food ingredients for you to try! Paleo means that it is more of a grain free version of clean eating (working toward less beans) and 21 Day Fix throws portion control into the mix. If you are looking for specific support with the 21 Day Fix, don’t hesitate to contact me. That is one of the main things I do!

Well, without further talking from me…here is my clean eating meal plan 3. Enjoy!

Clean Eating Meal Plan 3

Clean Eating Meal Plan 3

The Recipes:

Lunch: Loaded Veggie Salad with Chickpeas and Black Beans

Monday Dinner  Butternut Squash Enchilada Casserole + shredded chicken

Tuesday Dinner  White Chicken Chili

Wednesday Dinner Sun Dried Tomato Chicken

Thursday Dinner  Barbacoa Taco Bowls

Friday Dinner… Your choice!

And there you have it! I know some like to follow meal plans exactly while others like a little freedom. I have several friends who follow these more over a two week span rather than one. I currently run a 5 day clean eating jump start group every single month complete with meal plan and workouts. Would you like to join? You are welcome to come and enjoy the new recipes and participate however you are comfortable. Just email me and we can get you in there! (jennfehrenbacher@gmail.com)

–must not be currently working with a coach, I don’t want to step on any toes!

 

Disclaimer This post may contain affiliate links where should you purchase through them I may receive a small commission at no cost to you. Thank you so much! This is how I keep my blog up and running!

Jenn Fehrenbacher

5 Quick And Easy 21 Day Fix Meals

So you are ready to eat clean. Or you started the 21 Day Fix and the first week was awesome! You are making progress. At the beginning you had all of this great motivation to cook and try new recipes and take extra time in the kitchen to make your healthy meals. And then, real life happened. You got busy or overwhelmed. Or maybe you just became stinking tired of spending soooo much time in the kitchen cooking and then cleaning up after. (That’s me)

Kitchen

Is there a way to find some kind of balance? Is there way to have it all? Meaning can you eat clean, healthy meals without spending endless hours preparing all of it as well as dealing with the aftermath in your sink and on your counters? I think there is a way. It starts with setting aside a chunk of time to meal prep. I have a day where I will spend 1-2 hours cooking most of my staples for the week. It gets easier and faster the more times you do this, I promise. I cook meat and vegetables and then wash and cut any fruit and raw vegetables. You can check this post out for my exact steps for clean eating meal prep. It is one of my most popular guides. And I keep it simple!

Here is the big question though…what do you do with the food? For example, is there a way to turn your meal prepped food into several different recipes throughout the week? Ladies and gentleman, yes there is. I am going to share with you some of my recipe breakthroughs. I like to call them 5 minute meals. My goal for these was to basically use food that I already had around the house and repurpose it into a tasty meal in 5 minutes.

And for all of my 21 Day Fix friends out there, you are going to love this. Simple meals AND simple portion measuring. No guesswork with your container amounts here. No casseroles to figure out (😁😜). The containers used for these recipes are straight forward. Clean eaters, I’ve got you covered too. Here are my 5 favorites so far. Enjoy!

5 Quick And Easy 21 Day Fix Meals

1.) Fiesta Lime Chicken

Fiesta lime chicken mix

 

2.) Greek Chicken Bowl

image

3.) Tuna Bacon Salad

Bacon avocado tuna

 

4.) Mexican Chicken

5 minute Mexican chicken

 

5.) Balsamic Summer Chicken Mix

Balsamic chicken, beans, and veggies

**for this one, you will have to choose what you want to use for your blue container: cheese OR avocado (or a little of both..just measure it!)

 

Are you wandering what I’m talking about with the 21 Day Fix? It  is a specific portion controlled nutrition system that takes the guesswork out of clean eating. You get a certain allotment of color coded containers daily that correspond with different types  of food. You just fill the container for your portion and that’s it. Is this something you would like more information about? Or would you like support on your journey? Contact me here, I would be happy to help!

 

Disclaimer: this blog contains affiliate ads meaning should you purchase through them I may receive a small commission. I use this to keep my blog up and running. Thanks you so much! 

Jenn Fehrenbacher

Fix the Weight Loss Struggle

It is no secret, I have really been struggling lately with food choices. I think I can even trace it back to December and the holidays. Isn’t that crazy? That was the moment where I remember giving in to temptations and sort of never pulling myself out of it. I have had spells of motivation and then spells of not so great food choices ever since. Lesson learned there.

Anyway, I have decided to go back to the basics and I mean very basic. I know it sounds great to have wonderful meal plans and cook all of this wonderful food. It just does not seem to work for me for the long term. I just don’t have time and I really think I end up eating more. It’s is such a mental thing. It has really been a lesson for me in that you have to do what works for YOU.  And if I want to truly stick with this health journey and actually meet my goals, then simple it is! So for those of us out there who are struggling (mentally especially) with food choices and making changes, here is what I’m doing. I know what works (21 Day Fix), it’s just a matter of getting myself over that mental barrier.

For those struggling, you are not alone. Getting Over That Mental Barrier

Fix the Weight Loss Struggle

1.) Do what works for YOU

For me, that is keeping it simple. Basically I am cooking a lot of meat and veggies on meal prep day (just like I used to) and using that throughout the week. I’m keeping breakfast and snacks simple and basically the same (Shakeology and fruit). And then I plan to have a few nights each week where I cook a specific recipe (even if it is a freezer crockpot meal)

21 day fix

2.) Pre-portion food

I know this takes some extra time, but I realized yesterday on my super long day that it was a lifesaver. I already had food prepared so that is not where it helped necessarily. It saved me from eating too much. I ate what was in my container and left the kitchen. I didn’t sneak extra bites or tastes (and trust me, I wanted more food than I had in those containers, I have gotten really out of hand with oversized portions and getting seconds). But, I ate what was there and did not leave the kitchen hungry either. I survived.

You can find the containers I have been using here.

21 day fix

3.) Exercise

I am getting exercise in one way or the other. It just seems like it sets the tone for my whole day. So, I am making sure to get in some type of exercise or movement daily

Workout

4.) Find a Mantra

Sounds silly, but you know when there is a phrase that just sticks with you? I was listening to a story about someone who was a drug addict that woke up one day and prayed and said “I can’t do this alone” Anyway..that person has recovered from their addiction. It really hit home with me. I can kick this problem too…but I can’t do it alone. So, that’s my new mantra…a tiny little prayer for moments of weakness to ask for help and refocus instead of mindlessly giving in.

Motivation

And that is exactly what I am doing this week. Because, yes I am a coach and yes I am not perfect. I am right there with you, trying to create a better life.  We can do this! And if you want help and are not working with a coach, contact me and we can do this together.

Disclaimer: this post contains affiliate links where should you purchase through them, I earn a small commission. I use this to help keep my blog up and running. Thank you!

Jenn Fehrenbacher

The Easiest Way to Meal Prep

I am going to share my meal prep secrets with you. And guys…it is nothing profound. But, I feel like that is the magic really. It is the one reason why I actually stick with it and actually make it work in my life. Are you ready? Here it goes……The easiest way to meal prep is to Keep it Simple.

That’s it. Trust me….whether you are just starting out or you are clean eating pro, my best advice especially for those of us who are super busy is to keep things at a level you can handle. Otherwise you will not do it.

A few weeks ago I had this grand plan to have an amazing meal prep that included several awesome new recipes. On paper…the meal plan looked wonderful. I could not wait to make and eat everything!  I got my stuff together, made a plan and about 3/4 of the way thru my meal prep…I realized that I was in the midst of a nightmare. Here I thought I was going to share all of these great steps with you all….and I will never show that one. Why? Because I will NEVER do that again. See…you have to find what YOU will actually stick with.

Easiest way to meal prep

Here is what I will stick with…simple, easy, minimal clean up. I can handle about 2 hours tops with meal prepping (including cleanup) and prefer shorter if possible. I just can’t seem to get any more involved than that. I don’t like spending money on extra ingredients that I use one time either. So, I’m going to lay out exactly what works for me and exactly how I turn these into different meals throughout the week.

The Easiest Way To Meal Prep for Clean Eating

STEP ONE

Bulk Foods:  I have three main food items I keep in mind when meal prepping MEAT, VEGETABLES, FRUIT 

This keeps meal prep short and sweet with minimal clean up and minimal thinking 😊👍🏻  But, it also gives a large amount of food to use during the week  

MEAT: I get this going first because I don’t really have to prepare it…I just start cooking

-I cook several chicken breasts at one time (at least 8) I am really liking cooking my chicken on the stovetop and I usually cook some of it in coconut aminos and then some with the 21 Day Fix southwestern seasoning. This way I have different flavors to use later.

-I also brown ground meat (venison, beef..whatever you use).  I leave this plain and use it later in the week

VEGETABLES: I start working on this next, because there is some prep work involved and some of it needs to be baked.

-Cooked: I prep the veggies I am going to bake first and then get them in the oven ASAP. This is usually baby carrots, frozen broccoli, frozen cauliflower, or Brussels sprouts (mostly items at this point that I don’t really have to do anything with as far as cutting, the Brussels sprouts are the about only item at this point I actually cut). I cook almost all of my veggies the exact same way…toss with some light olive oil and sea salt and spread out on my big trays with parchment paper and bake them in my oven. I usually bake at 400 degrees and start checking for desired “done ness” around 25 minutes.

-Raw veggies: next I will prepare any raw veggies that I may use. This would be things like bell peppers or cucumbers

FRUIT: I save fruit for last because I start cleaning and cutting it while everything else is cooking.

-Fruit: I wash and cut any fruit that I choose at this point. Strawberries, any melons, pineapples etc. Then I have fruit like bananas, apples and clementines on hand for when needed (depends on what is in season)

Easiest way to meal prep

STEP TWO

Find a way to incorporate these bulk foods into your week.  There are some meals where I actually cook them that night.  But most is made during my meal prep. I use the raw fruits and veggies for sides and snacks.  Breakfast is usually Shakeology or leftovers and here are several meal ideas for lunch and dinner.

**are you on the 21 Day Fix...perfect!  Just measure out your portions and keep it within your daily container allotment.

5 Minute Meals: Fiesta Lime Chicken, Mexican Chicken, Bacon Avocado Tuna Salad

Taco Bowl: just reheat the meat and add 21 Day Fix southwestern seasoning, use any chopped veggies you have on hand for toppings (lettuce, peppers, tomato, jalepenos), avocado, shredded cheese if desired, I have added baked cauliflower rice to this mix as well (21DF R,G,B)

Spaghetti: reheat the meat on the stovetop with spaghetti sauce, you could bake spaghetti squash during your meal prep as well (21DF: R,G)

Crockpot chili: get the crockpot out, add your desired chili ingredients and your cooked ground meat and let it do the work for you (21DF: R,G,Y if using beans)

Chicken Fajitas:I sauté some onions and peppers in my wok. And then I cut my chicken (the chicken with the southwestern seasoning) into strips and add to the mix (21DF: R,G,tsp)

Chicken Broccoli Stir Fry: I use the chicken with coconut aminos, cut and reheat in my wok with the broccoli I had already baked.  I may cook some rice to add to the mix or use baked cauliflower rice that I could have made during meal prep, add some more coconut aminos when eating (21DF: R,G,tsp,Y if using rice)

Salsa Unstuffed Cabbage: (21DF: R,G)

Mexican Chicken Mix: (21DF: R, G, Y)

Chicken and Veggies: (21DF: R,G,tsp)

Loaded chicken baked potato: dice the cooked chicken and put that and broccoli on a baked potato, optional shredded cheese, Greek yogurt (21DF: R,G,tsp,Y)

Taco Salad: just reheat the meat and add 21 Day Fix southwestern seasoning, use any chopped veggies you have on hand for toppings (peppers, tomato, jalepenos), avocado and place it on lettuce (21DF: R,G,B)

Salad with chicken and veggies: lettuce, chopped veggies, and either flavor of chicken, dressing (21DF: R,G,O)

Buffalo Chicken Mix: cut chicken (southwestern seasoning) with corn, black beans, tomato, and avocado…add some Franks Hot Sauce (21DF: R,Y,B)

Taco Soup: add pre-cooked ground meat to your favorite crockpot recipe

See?  The possibilities are endless.  You must have to get creative and have an open mind!  You can do it 😊.  And remember….keep it SIMPLE.

Bacon avocado tuna

*21 Day Fix: I gave you a head start with equivalents, but it depends on what you choose to add to them!

For those who are looking for support on their 21 Day Fix journey…contact me and I will help you out!

New Year's Resolutions

*Disclaimer: this post contains affiliate links.  I use the commission I earn through any purchases to keep my blog up and running! 😊

 

Jenn Fehrenbacher