Beachbody Nutrition


August 4, 20160

Peanut_Butter_Fudgy_Pops.HEADER

Some things were just meant to go together: oatmeal and raisins, strawberries and cream eanut butter and chocolate. These Peanut Butter Fudgy Pops blend the latter two made-in-heaven flavors into ice-cold pops that taste like a peanut butter cup on a stick — without the truckload of fat and sugar to weigh you down.

Most better-for-you popsicles are usually fruit-based, but these offer something a little creamier. Blend and freeze just three ingredients – Chocolate Shakeology, peanut butter, and milk — and you’ll be enjoying a satisfying, healthy treat that also has 9 grams of protein.

Peanut Butter Fudgy Pops

Total Time: 3 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients

1 cup reduced-fat (2%) milk
1½ scoops Chocolate Shakeology
1 Tbsp. all-natural peanut butter

Preparation

1. Place milk, Shakeology, and peanut butter in blender; cover. Blend until smooth.
2. Pour evenly into four ice pop molds; freeze until hard.

Peanut Butter Fudgy Pops | TeamBeachbody.com

*recipe adapted from Teambeachbody.com



August 3, 20160

Start your morning calm and refreshed with this simple Shakeology sOrange_Zen_Shakeologymoothie made with green tea and orange juice.

Total Time: 10 min.

Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
½ cup brewed unsweetened green tea, chilled
½ cup 100% orange juice
1 scoop Vanilla Shakeology
1 cup ice

Preparation:
1. Place tea, orange juice, Shakeology, and ice in blender; cover. Blend until smooth.

Orange Zen Shakeology

*Recipe adapted from Teambeachbody.org



August 1, 20160

This week it’s all about Shakeology! I’m featuring some of my favorite smoothies and some of my favorite desserts using Shakeology! I firmly believe that Shakeology is a Non-Negotiable thing in my diet. I do NOT miss my daily dose of dense nutrition! These recipes make it easy to incorporate it into my day!

First up….the Double Berry Shake!

Raspberry smoothie in a glass closeup

This delicious smoothie has the flavor of sweet raspberries and strawberries, plus 12 grams of fiber per serving!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology
1 cup fresh or frozen raspberries
1 cup ice

Preparation:
1. Place almond milk, Shakeology, raspberries, and ice in blender; cover. Blend until smooth.

Calories in Double Berry Shakeology



May 16, 20160

Buffet_Meal_PrepHow do  you meal prep without a ton of time?

Its so common to have no idea what to eat but you have a list of foods to eat from and want to eat something different every day. Instead of creating meals you possibly won’t eat, make a bunch of one food and you can mix and match! You can also chop up vegetables, fruits, and a protein (tuna, chicken, steak tips, salmon) and have a different type of salad every day!

See the article below from the team beachbody blog for a meal plan based on the buffet style!

Shopping List for the Buffet Style Meal Prep:

Proteins (Red)
boiled eggs
baked salmon
baked cod
baked chicken breasts
Shakeology

Veggies (Green)
steamed Romanesco
sautéed brussels sprouts and mushrooms
steamed broccolini
steamed broccoli, cauliflower and carrots combo
cauliflower rice sautéed with pre-chopped mixed veggies
mini bell peppers

Carbs (Yellow)
red beans
lentils
oatmeal (not shown)

Fruit (Purple)
bananas
goji berries (not shown)
apples (not shown)

Healthy Fats (Blue)
avocados
hummus (not shown)
almonds

Seeds/Oils (Orange)
balsamic vinaigrette dressing

 

Healthy Meals You Could Create From the Grocery List

Meal 1:
Baked cod, steamed Romanesco, sautéed brussels sprouts and mushrooms, lentils, and mini bell peppers.
Portion containers: 1 red, 1 yellow, 2 green, 2 tsp.
Buffet Style Meal Prep | BeachbodyBlog.com

 

Meal 2:
Baked chicken with cilantro, red beans, cauliflower rice sautéed with veggies, mini bell peppers, roasted brussels sprouts, and mushrooms.
Portion containers: 1 red, 2 green, 1 yellow, 2 tsp.
Buffet Style Meal Prep | BeachbodyBlog.com

 

Meal 3:
Salmon, steamed Romanesco broccoli, cherry tomatoes, lentils, and cauliflower rice sautéed with veggies.
Portion Containers: 1 red, 1 yellow, 2 green, 2 tsp.



April 18, 20160

(Makes 12 servings, 1 cup each) 1/2 purple, 1/2 yellow per cup

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.

Baked Oatmeal Cups with Bananas and Berries

Baked Oatmeal Cups with Bananas and Berries

Ingredients

  • Nonstick cooking spray
  • 2 large eggs, lightly beaten
  • 1 tsp. pure vanilla extract
  • 2 large bananas, mashed
  • 1 Tbsp. raw honey
  • 2½ cups old-fashioned rolled oats
  • 1 Tbsp. ground cinnamon
  • 1½ tsp. baking powder
  • 1½ cups unsweetened almond milk
  • 1 cup fresh blueberries (or raspberries)

Instructions

  1. Preheat oven to 350° F.
  2. Prepare twelve muffin cups by coating with spray. Set aside.
  3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
  4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
  5. Add oat mixture to egg mixture; mix well.
  6. Add almond milk; mix well.
  7. Divide oat mixture evenly between prepared muffin cups.
  8. Top evenly with blueberries.
  9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.
  10. Tip: Raisins, walnuts, pecans, sunflower seeds, pomegranate seeds, or dark chocolate chips can be substituted for blueberries.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/04/18/baked-oatmeal-cups-with-bananas-and-berries/



April 3, 20160

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

21 Day Fix:

  • 1/2 green
  • 1 red
  • 1/2 yellow
  • 1 blue

Mint and Avocado Green Smoothie

Mint and Avocado Green Smoothie

Ingredients

  • 1 cup almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup raw spinach
  • ¼ medium ripe avocado
  • 2 Tbsp. fresh mint leaves
  • 1 cup ice

Instructions

  1. Place almond milk, Shakeology, spinach, avocado, mint, and ice in blender; cover. Blend until smooth.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/04/03/mint-and-avocado-green-smoothie/



April 3, 20160

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

21 Fix Containers:

  • 1 Red
  • 1 yellow
  • 1 blue

Avocado Egg Salad Toast

Avocado Egg Salad Toast

Ingredients

  • 8 large hard-boiled eggs, coarsely chopped
  • 1 ripe medium avocado, slightly mashed
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. sea salt (or Himalayan salt)
  • 4 slices low-sodium sprouted whole-grain bread, toasted
  • 1 cup watercress

Instructions

  1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.
  2. Spread ¼ of egg mixture onto each slice of toast.
  3. Top evenly with watercress.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/04/03/avocado-egg-salad-toast/



April 3, 20160

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 5 servings

21 Day Fix Containers:

  • 2 green
  • 1 yellow
  • 1/2 red
  • 1/2 blue
  • 1/2 orange

 

Salad Niçoise

Salad Niçoise

Ingredients

  • 2 Tbsp. red wine vinegar
  • 2 Tbsp. fresh lemon juice
  • 2 Tbsp. coarse-grained Dijon mustard
  • ½ tsp. ground black pepper
  • 2 Tbsp. extra-virgin olive oil
  • 6 cups shredded romaine (or Bibb lettuce or mixed greens)
  • 1 (7-oz) can solid white tuna, packed in water, drained, flaked into large pieces
  • 8 oz steamed green beans, cooled
  • 4 boiled medium new potatoes, cooled, cut into bite-sized pieces
  • 2 large hard-boiled eggs, quartered lengthwise
  • 4 medium tomatoes, quartered
  • ¼ medium red onion, sliced
  • 8 black olives, pitted
  • 2 Tbsp. finely chopped Italian parsley (for garnish; optional)

Instructions

  1. Combine vinegar, lemon juice, mustard, and pepper in a medium mixing bowl; whisk to blend.
  2. Slowly add oil, whisking continuously, until blended. Set aside.
  3. Evenly arrange lettuce on five serving plates. Top with tuna, green beans, potatoes, eggs, tomatoes, onion, and olives.
  4. Evenly drizzle dressing over salads.
  5. Garnish with parsley if desired.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/04/03/salad-nicoise/

You may also enjoy vegetarian pizza salad



April 3, 20160

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 2 min.
Yield: 4 servings, 1½ cups each

21 Day Fix Containers:

  • 1 green
  • 1 red
  • 1 1/2 yellow
  • 1/2 tsp.

Turkey Ramen

Turkey Ramen

Ingredients

  • 1 tsp. extra-virgin organic coconut oil
  • 1 cup shredded carrots
  • 4 cloves garlic, chopped
  • 4 cups low-sodium organic chicken (or vegetable) broth, hot
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 Tbsp. red miso paste
  • 4 tsp. finely chopped fresh ginger
  • 2 cups cooked ramen noodles (whole-grain, if possible)
  • 1 cup thinly sliced shiitake mushrooms
  • 1 cup coarsely chopped bok choy
  • 1 cup thinly sliced Napa cabbage
  • 2½ cups shredded roasted turkey breast (approximately 12 oz.)
  • 1 tsp. sesame oil
  • 2 hard-boiled large eggs, cut in half
  • 2 green onions, thinly sliced (for garnish; optional)

Instructions

  1. . Heat coconut oil in large skillet over medium heat.
  2. Add carrots and garlic; cook, stirring frequently, for 1 to 2 minutes. Set aside.
  3. Combine broth, soy sauce, miso paste, and ginger in a large measuring cup; whisk to blend. Set aside.
  4. Divide noodles evenly between 4 serving bowls. Top evenly with carrot mixture, mushrooms, bok choy, cabbage, and turkey.
  5. Top evenly with broth mixture. Drizzle evenly with sesame oil.
  6. Top each bowl with half an egg and sprinkle with green onions, if desired; serve immediately.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/04/03/turkey-ramen/



April 3, 20160

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, ½ cup each)

21 Day Fix Containers:

  • 1/2 red
  • 1/2 orange

Vanilla Cinnamon Chia Pudding

Vanilla Cinnamon Chia Pudding

Ingredients

  • 3 cups nonfat milk (or unsweetened almond milk)
  • 1½ scoops Vanilla Shakeology
  • 1 Tbsp. raw honey (optional)
  • 1 tsp. ground cinnamon
  • 6 Tbsp. chia seeds
  • Chopped fresh strawberries (for garnish; optional)

Instructions

  1. Place milk, Shakeology, honey, and cinnamon in blender; cover. Blend until smooth.
  2. Pour milk mixture into medium glass bowl. Add chia seeds; mix well.
  3. Cover bowl; refrigerate for at least 4 hours or overnight, mixing after 2 hours.
  4. Garnish with strawberries if desired.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/04/03/vanilla-cinnamon-chia-pudding/

You may also enjoy chocolate chia pudding with dried strawberries