Category: meal plan

The Whole30 Challenge – Guest Post!

Have you ever reached a point where you just wanted to push a reset button for your body? Maybe you ate too many sweets during the holidays, maybe you indulged in one too many glasses of wine, or maybe you don’t feel great from eating too much processed food. Whatever your reason, you know that what you put into your body directly affects how you feel. When we don’t eat the right foods, we get sluggish, our brains get foggy, and unfortunately sometimes our pants get a little too tight. By cleaning up the way we eat, we can reverse these effects and feel better from the inside out.

WHOLE30

If you’ve never heard of Whole30 before, it is a 30 day eating plan that helps to reset your body through nutrition. It is designed to help you overcome cravings, repair your digestion, and determine how certain foods affect your body. Sometimes we eat foods that throw our body out of balance, and we don’t even realize it! By eliminating these foods for 30 days, we become more in tune with our bodies. Then, we learn how certain foods really make us feel after we slowly add them back to our diets.

HOW IT WORKS

For 30 days, we will eat only real, clean, whole foods. Meats, vegetables, fruits, healthy fats…all of the GOOD stuff, and none of the junk. We will NOT eat added sugar or sweeteners, alcohol, grains (including oats and corn), legumes (including peanuts and soy products), dairy, white potatoes, carrageenan, MSG, sulfites, or “Paleo junk” like grain-free brownies. We want to reset our bodies, not find ways to give in to cravings!

You can find more detailed info on the Whole 30 website. I also highly recommend the book It Starts With Food, to give you more insight into the program.

THE MEAL PLAN

I’ve eaten Paleo-style foods in the past, and I’ve even started the Whole 30 a couple of times before. I’ve found that is the biggest predictor of my success is how well I plan in advance. If I don’t have a meal plan in place, or don’t have my fridge stocked with “approved” foods, I will fail. If I have junk food easily accessible in my pantry, I will fail. So I know that I need to have a plan that keeps me 100% on track. Here is my meal plan for week 1:

I also will be prepping as many meals in advance as possible. Chopping veggies for snacks, making salad bowls for when I need to grab and go, and throwing crockpot meals into a freezer bag so I can prep dinner as quickly as possible during the week (super important when I have a 4 month old attached to my hip!).

In addition to hitting that reset button on my nutrition, why not also reset my body and mind at the same time — with 30 days of yoga? Check out Leigh’s post on yoga, the Whole30 and mindfulness in our daily life. She will post short yoga practice videos, varying in style, for you to try at home.

Want to join the group? Click here! We would love to have you join us for the next month.

Amanda Seghetti is a fitness professional, social media influencer and mom of 3 based in the Denver area. Go check out her blog, Phoenix Fitness and give her a follow on Instagram.

Meal Prep in 30 Minutes

One thing that I absolutely rely on to stick with my meal plans and not be caught starving and staring aimlessly into the fridge is PREPPING!

Part of meal planning means thinking ahead, portioning out your staples so they are grab and eat (or grab and go, if you work out of the house).  The time spent on planning, prepping and portioning is time saved during the week!  


Sometimes, the prepping process can be long, especially if you are planning whole meals for the freezer.

But, I have four staples that I can prep and portion in 30 minutes!

First, I put 2-3 frozen or fresh chicken breasts right into my Crock Pot with olive oil and a little water to cover the bottom of the pot.  I toss in my favorite seasoning blends (I rotate between Mexican/Southwest flavors orclassic garlic powder, onion powder, salt, pepper and parsley) and I let the chicken cook until I can shred it easily to use over salads or in wraps.
 
As soon the chicken is in, I put my eggs on the stove to hard boil them. I boil 6-8 at a time.  
Next up is the quinoa.  Rinse it and cook per the instructions.
 
While the eggs and quinoa are on the stove, I turn to my bell peppers.  I like to chop them so that I can throw them in salads and I leave a few slices for things like hummus.  These get portioned right into containers. My favorites containers are the Rubbermaid LunchBlox!
 
After the quinoa has cooled, I portion it into my containers and the excess in my smaller Lunch Blox.
 
This gives me 4 containers of chopped peppers and 4 containers of quinoa which equals 2 days of lunches for my husband and me to eat with the chicken!  By keeping the ingredients separate, I can have a little variety with how I choose to eat them.  The boiled eggs go with my husband to work and also into my kids’ lunches too.
 
Don’t forget to shred your chicken and portion it into your containers!  4oz is a typical serving of protein so if you have a scale, weigh it and divide up!
 
If you need more meal planning and prepping tips or want to join my next challenge group, email me!

 

Chicken Sausage Quinoa & Spinach Skillet

This recipe was an accident! A yummy chicken sausage, quinoa and spinach skillet came from a happy accident that was a direct result of some simple meal prep.

I had cooked off some Trader Joe’s Sundried Tomato Basil chicken sausages the day before as well as a big batch of quinoa for my husband to bring to work with his fajita chicken lettuce wraps.

If you are planning lunches at work, you can easily prep and portion this out and reheat it. I think this would be amazing cold too but I’m also a cold pizza person!

In a moment of creativity, I now have a new weekday lunch staple.  

Chicken Sausage, Quinoa & Spinach Skillet
(serves one)

1 chicken sausage, cooked and chopped
2 cups raw spinach
1/2 cup cooked quinoa
1/2 tablespoon olive oil

1. Heat oil in small pan.
2. Add spinach and sauté for about a minute over medium heat.
3. Add cooked sausage and quinoa and cook for 1-2 minutes until spinach is cooked through and all ingredients are warm.

Note: The sausage is not 21 Day Fix friendly however if you subbed in ground turkey, it would still be great!

Like this recipe?  Give it a tweet!

EASY Chicken Sausage, Quinoa & Spinach Skillet - great for leftover quinoa! #recipes #iifym Click To Tweet

Countdown to Competition Meal Plan


21 Day Fix Extreme was released last week and I got my copy on Saturday!!  I previewed one of the workouts, Cardio Extreme and it is just love.  Weighted cardio, Autumn, I love you.

But I’m not going to lie – the reason I am SUPER excited about 21 Day Fix Extreme is the Countdown to Competition plan.  For all of those “next level” fitness people, this is RIGHT up your alley.  While it is not a long term plan, it is something to do for a big event, right before a vacation or in my case, just to try and motivate myself through this last leg of winter!

I’m doing the eating plan while I finish the last three weeks of Insanity Max:30!

I spent more time meal planning this week than normal, due to the different container counts. Once I had the plan, I shopped and prepped!  

I typically only plan out Monday through Friday, with a lot of the same meals.  It is easier for me to eat the same things so by the time I get to the weekend, it is second nature and I don’t write it out.

Check out my final plan for the week!

If you have questions about 21 Day Fix Extreme or the Countdown to Competition meal plan, email me at leigh@thefiteffectnj.com. I’ll post back my results and reactions to this week on Monday, February 16!