meal prep 101

Meal prep can be a crucial part of achieving your health, weight-loss and fitness goals. Now, you might think that healthy meal prep is for those who have plenty of time and money to spend, but experts beg to differ!!  Plan well and you could save time and money, not to mention your health. Are you ready to get planning and save yourself some dough while eating healthier and getting in shape? Here’s how!  

Make a Plan

A great first step in in meal planning and time saving is to have a pretty solid idea of your food needs throughout the week before you do anything else. Take a moment to think about the week ahead: Think about where you’ll be at mealtimes; home, work, out with friends, traveling and whether you’ll have the means to reheat food if you’ll need something that’s ready to go and the kinds of containers you’ll need to store that food. Most importantly, think about the clean meals and snacks that you want to eat. You need to not only eat healthy nutritious ingredients but they need to be foods you enjoy, even if that limits variety.

  1. See what you already have. Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.
  2. Use a worksheet or notepad to plan your meals. I have added some planner pages below that can help you out!
  3. Create a list of a few recipes to try. Find new ideas for healthy and low-cost meals (a dozen fantastic ideas for appealing, healthy meals that cost between 45 cents and $2.72 per serving) based on what you have on hand, foods your family enjoys, and foods that are good buys.
  4. Think about your schedule. Choose meals you can easily prepare when you don’t have a lot of time. Save recipes that take longer for days off. You also can prepare meals in advance to heat and serve on your busiest days. Do some meal prep, especially for lunches. This will reduce the chance of you skipping making a healthy lunch to take and instead opt for fast food options. 
  5. Plan to use leftovers. Use a couple larger recipes that have enough servings for multiple meals. This can reduce the number of ingredients you need to buy, and save you time preparing another meal. I use these for lunches!
Quinoa, kale, pomegranate seeds & feta

Make a Clean-Eating Grocery List

Once you’ve thought about the clean, healthy, nutritious meals found a few new recipes you’d like to try and have a meal plan ready to go, work backward to come up with a grocery list.   Beans or lentils are are a good (and less expensive!) alternative protein source instead of meats that tend to be higher priced and not always as good for you. “Consider serving budget-friendly meatless meals once or twice a week. Meatless meals are built around beans, lentils, vegetables and whole grains. These plant-based proteins tend to be less expensive and offer more health benefits than meat.” (The Mayo Clinic). Once you’ve made your list, think about where each of the items can be bought at the best price and get your groceries on a day when you’re not rushed. We have a store called Aldi’s that keeps prices low by stocking generic brands and forgoing fancy packaging. Buying in bulk is another way to save money.

Here are examples of healthy foods that should make up the core of your clean-eating grocery list!

Veggie Spring Rolls!

Stick With the List

Ever gone to the store to buy groceries and come home to find that you bought a lot of things you hadn’t planned on and maybe even forgot some things you meant to buy? Did you know that grocery stores, and stores in general pay a lot of money to merchandisers to make sure that customers stray from their lists and make impulse purchases? There job is to make displays stand out and pop so you will snag the item. I know it’s bad for my budget, so likely yours too. And because impulse buys are generally not the healthiest items, bad for health goals too. Do you ever go shopping with a hungry belly? Well stop! A 2013 study showed that when people go shopping when they’re hungry or they’ve gone a long time without eating, they tend to buy foods with a higher caloric density.

Shop Bulk Foods

What do beans, grains like quinoa and barley, nuts, seeds, rice, and legumes have in common? Most supermarkets offer these items in bulk bins. Not only does shopping in bulk save you money because you’re not paying for the fancy labels, you can also take as much or indeed as little as you need meaning that you can experiment with new things and new meals without getting stuck with something that’s not up your alley and not over spend or have waste that you’ll be tempted to eat. Like opening a box of pasta for 2 and devouring the whole thing in one sitting together. At least make that pasta cover 2 meals for 2! Beans and lentils are rich in both protein and fiber and are particularly cheap when bought dry and from the bulk bins. Soaking beans might sound like a hassle but if you’re already planning your meals for the week, it’s just one extra step really. To save even more time, you might consider investing in a pressure cooker or Instant Pot. One upfront cost might be to get some airtight jars to store them in. Put them on a shelf (avoid placing them in direct sunlight), and they have the added bonus of making your kitchen look pretty homey too.

Brown rice, cucumber, tomato, green peas, red cabbage, chickpea, fresh lettuce salad and cashew nuts.

Shop Seasonally and Locally!

The farmers market can be a big win for your health and budget. You can find fresher, locally grown food that may actually be cheaper than what’s at your grocery store. Plus you’d be supporting small business along with eating healthier! So if you come across fresh produce at your local farmers’ market, then, by all means, add them to your week’s meals!

Veggie Ratatouille

Go Big or Go No Frills

Consider investing in an annual membership to a wholesale market like Costco, especially if you’ve got a family. Or shop at a no frills, plain packaged kind of store like Aldi’s, they keep prices low in part by forgoing all the fancy frilly packaging, store design, and display cases. But, get your quantities right on your store list. The savings you make by bulk buying will disappear if you don’t eat what you buy before it goes bad. Plan ahead and figure out what can be stored in the fridge, what has good shelf life, and what you can freeze for later. If you’re freezing food, write the date on the package or container so you don’t have to guess whether you should keep it or toss it when you defrost.

Ready Set, Cook

You had a bulk mindset when you bought this stuff, and to really unlock your savings, you should adopt a bulk mindset when cooking. Set aside a few hours on a Sunday (or whatever day is most convenient) putting together three or four dishes that can be frozen in batches to give you the benefits of variety and economy. My husband and I meal prep 4 lunches for 2 and 3 dinners for 2 every week. And while you’re putting food into containers, make sure portion sizes are in step with your weight-loss goals. Or take the guesswork out of the equation and use Ultimate Portion Fix containers to assemble your meals, then freeze. (Don’t freeze the containers themselves!) If you are not measuring your portion sizes you could not only be consuming too much food and costing more money. By keeping foods at the correct portion size you will be trimming your waistline and also trimming costs.

Make it Public

Use your blog or Twitter/Facebook or a public forum or just email to let people know how your meal plan is going. Or get a partner and report to each other. Making it public or having a partner gives you accountability and motivation, and works like a charm. Don’t skip this step.

The Bottom Line

It may seem daunting at first to plan an entire week of healthy meals, shop, then cook it all. But if you stick with it and start meal prepping on a regular basis, you’ll figure out what works/what doesn’t work, and you’ll save yourself time and money. I know Keith and I found we actually have more time during the week to live life instead of being stuck in the kitchen. And Sunday meal prep has become an us thing we do. And because we are doing it together, it takes less time and we are both then taking charge of our nutrition and health. So get your whole family in on a fun day of meal prep and cooking. It will bring you closer, help you be accountable and if you have kids, teach them healthy nutrition.

 You can find a sample meal plan below along with some free planner pages !

If you’re looking for accountability or help with meal planning or nutrition I’ve got you covered as well!

COPYRIGHT © 2020 RUNNING TO ZEN
*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

fix your portions with the ultimate portion fix!

I’m currently studying for my Ultimate Portion Fix Certification to be able to help guide and mentor my clients better as you go through the UPF program – announcement later this month!!

What is The Ultimate Portion Fix?

Ultimate Portion Fix is the expansion of one of the most successful weight loss programs at Beachbody. This 30-day video-based program from creator and Beachbody Super Trainer Autumn Calabrese uses color-coded, portion-control containers to take the guesswork out of eating delicious, perfectly-sized meals, every time. Applying learnings from 5 years of proven success, the program is now improved and expanded to teach you how to feed your whole family healthy meals, eat for performance, and beat sugar addiction, so it’s easier than ever to meet your goals. You’ll be armed with delicious new recipes, useful tools and healthy hacks to help you finally overcome your weight loss obstacles.

What is the ultimate portion fix?

Ultimate Portion Fix is the expansion of one of the most successful weight loss programs at Beachbody. This 30-day video-based program from creator and Beachbody Super Trainer Autumn Calabrese uses color-coded, portion-control containers to take the guesswork out of eating delicious, perfectly-sized meals, every time. Applying learnings from 5 years of proven success, the program is now improved and expanded to teach you how to feed your whole family healthy meals, eat for performance, and beat sugar addiction, so it’s easier than ever to meet your goals. You’ll be armed with delicious new recipes, useful tools and healthy hacks to help you finally overcome your weight loss obstacles.


With more tools, more strategies, more tips and more hacks, it’s actually simpler than ever to lose weight and maintain the weight loss!!

Step-By-Step Instruction
30+ videos will teach you the principles, tricks and strategies for every step of your weight loss journey. You’ll learn how to use the containers, how to plan, prep and food shop, and how the fundamentals of portion control can give you a lifetime of benefits.


Tools to Guide Your Journey
A Workbook and Daily Logbook help set you up to get the most out of this incredible program. Helpful video summaries, daily check-ins, and thought-provoking reflections make sure you’re getting to the core of what drives your eating decisions.


Recipes You’ll Love
Great food is right at your fingertips with the FIXATE® cooking show, FIXATE Vol. 2 Cookbook, and 75 Healthy Lunch Ideas for Kids included in this program. You’ll see how you can finally break your sugar addiction and remove processed foods from your routine when you’re making meals with wholesome ingredients.


Results for the Whole Family
Portion control can work for everyone in the house, including kids. Ultimate Portion Fix is designed to let you eat the foods you love, and still succeed. You’ll see how getting the whole family involved in what foods make it to the table can be the smart choice—and the delicious choice.



You don’t have to give up your favorite foods!

With Ultimate Portion Fix, you still get to enjoy the foods you love, but you’ll learn how to prepare them in healthier, right-sized portions. You can still eat burgers, pasta, pizza, even desserts. This program makes sure you do it the healthy way, in less time.

Plan and prep the right sized portions, every time

Make healthy, delicious meals with balanced macronutrients

Help break your sugar addiction with wholesome, healthy ingredients

Find your “why” and harness your real motivation to get ultimate results

Get the whole family healthy and involved in their own nutrition—kids actually love it

Fuel your body for performance when you make exercise a part of your success

Find your community who can help support and encourage your success—groups get results



What is The Monthly Fix subscription?†
The subscription gives you 24/7 access to the Portion Fix Exclusive Community with check-ins from Autumn, plus support from other members, other coaches and me, so you won’t ever be alone on your weight-loss journey. There are monthly Q&As, new meal plans, plus so much more:
• Strategies for conquering progress-killers like holidays, parties, back-to-school, and more
• Deep dives into topics like helping kids eat healthy, functional foods, managing your yellow carb containers, and
improving your gut health
• Expert interviews on topics like learning to get more out of your day and how sleep impacts weight loss
• New FIXATE recipes you’ll get months before everyone else—and we’ll share our masterpieces in private groups!
• Fun assignments to make it easier to stay on-track—especially during challenging times.

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

COPYRIGHT © 2020 RUNNING TO ZEN
*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

what is the nutrition+ membership?

The nutrition programs I work with, 2B Mindset® and Ultimate Portion Fix®, either or both help teach you easy-to-implement strategies for healthier eating so that you can reach your weight-loss goals. But the key to long-term success is consistency, I learned that the hard way. Thankfully, that’s where a monthly Nutrition+ Membership comes in!

Whether you’re following Ultimate Portion Fix or 2B Mindset, Nutrition+ gives you monthly support to help you stay motivated and on-track. You’ll get access to two monthly nutrition memberships: The Mindset Membership™ and The Monthly Fix™. These are continuations of Ultimate Portion Fix and 2B Mindset. With them you’ll get access to our nutrition experts Autumn and Ilana and my own personal knowledge and experience with both, who can help answer your questions and address
issues based on what’s happening in your life. You’ll also receive a variety of weight-loss content, delicious new recipes each week, meal plans, tools to help you succeed, and most importantly, ongoing support from a positive community of people with goals of better health—just like you.
With a Nutrition+ Membership you’ll have the complete solution that can help you maintain your results and never go back to your old patterns!


Who Created 2B Mindset?
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, is the creator of the breakthrough nutrition program 2B Mindset, and bestselling
author of You Can Drop It! Ilana herself has lost more than 100 pounds by applying the same simple principles used in her program. She earned her bachelor’s degree in nutrition and dietetics from the University of Maryland and her master’s degree in applied nutrition from Northeastern University. She sits on the prestigious Executive Leadership Team for the American Heart Association, and has been
lecturing for the Bruin Health Improvement Program at UCLA since 2013. Ilana is also a contributing writer for publications such as SELF, Huffington Post, and the Journal of Obesity.


Who Created Ultimate Portion Fix?
Beachbody® Super Trainer and nutrition expert Autumn Calabrese is the creator of the breakthrough fitness programs 21 Day Fix®, 21
Day Fix EXTREME®, 80 Day Obsession®, and others, and the portioncontrol weight-loss system Ultimate Portion Fix. She’s also the author of the bestselling FIXATE® cookbooks, which have sold over 500,000 copies, and cohosts the FIXATE healthy cooking show on Beachbody On Demand® with her brother, Bobby Calabrese. Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports


An Overview of The 2B Mindset Program and The 2B Mindset Membership
To access closed captions: click on the “CC” icon in the lower right corner of the video and select language

Following 2B Mindset?
Here’s How The Mindset Membership Helps You Stay On-Track

THE MINDSET
MEMBERSHIP
WHAT’S THE BENEFIT?
Access to:What is that?
The Mindset Membership
Exclusive Community
In this private Facebook group, Mindset members will get 24/7 access to an exclusive community with frequent check-ins from Ilana and other Beachbody Nutrition Experts, as well as support from other members, including certified 2B Mindset Mentors, and myself. This is where you’ll post victories, ask questions, share your thoughts, and keep your habits in-check.
Monthly 7-Day Meal Plans
(PDF)
Created by Ilana, all-new 7-day meal plans with simple grocery lists based on 2B Mindset recipes will be available to you each month, making it even easier to stay on-track and reach your goals. Vegan meal plan options will also be available.
Mindset Menu Recipes
(Video and PDF)
Each week, Mindset members will get two 2B Mindset recipes—8 new recipes a month—ranging from seasonal dishes to comforting classics. Each recipe will have a corresponding video and downloadable PDF so you can follow along
Monthly Topic VideoEach month, Ilana will host a monthly topic video with two selected Mindset members that delves into a topic requested by the community and provides insight into overcoming obstacles one may face while trying to stay goal-focused. Members will have the opportunity to be chosen to take part in selected topics by applying at 2BMindsetFilming.com
• Each monthly topic is broken out into a series of 5- to 10-minute videos.
• Audio files are also available so you can listen on-the-go.
• To help you navigate the content easily, timestamps are provided in the description underneath the video.
Goal-Setter Worksheet (PDF)An interactive worksheet that accompanies the monthly topic video and helps you set monthly goals and identify strategies to implement so you can stay on-track. The worksheet is designed to be completed while watching and learning from the monthly topic video.

This worksheet is available directly underneath the video when viewing on desktop and under the “Materials” tab when accessing on a mobile device.
One-On-One SessionEach month, one lucky Mindset member will get the opportunity to have a one-on-one session with Ilana. During this video session, Ilana will review the member’s tracker, goals, and lifestyle to suggest personalized strategies to help them lose those next few pounds. These intimate, powerful one-on-one conversations are eye-opening and can help you understand the factors in someone’s day-to-day journey. This type of one-on-one counseling in person with Ilana is a $400 USD value. Members will have the opportunity to be selected to participate in the video each
month by applying at 2BMindsetFilming.com
• Each video is about 30 minutes long.
• Audio files are also available so you can listen on-the-go.
• To help you navigate the content easily, timestamps are provided
• in the description underneath the video.
Tracker Takeaway Worksheet
(PDF)
This handy interactive worksheet gives you an easy-to-use resource to take notes and learn how to track with detail while watching the monthly one-on-one video to optimize your weight loss. This worksheet is available directly underneath the video when viewing on desktop and under the “Materials” tab when accessing on a mobile device.
Office Hours with IlanaMindset members will be able to chat with Ilana during her Office Hours twice each month in The Mindset Membership Exclusive Community. It’s a great way to stay connected to your goals and get your questions answered.
Exclusive Facebook
Community/Coach Tips
1. Check the community’s “Events” page for the latest dates and times. You can put these events on your calendar by downloading the events from our Facebook page as shown.
2. Access the playback video in The Mindset Membership Exclusive Community Facebook Group and on Beachbody On Demand.
3. Make sure to visit the “Files” tab for documents with helpful tips and resources.
4. And don’t forget your coach and mentor that enrolls you is a vital daily asset that can help guide you through the program, lend support and give useful experienced advice!

An overview of The Ultimate Portion Fix Program and The Monthly Fix Membership
To access closed captions: click on the “CC” icon in the lower right corner of the video and select language

Following Ultimate Portion Fix?
Here’s How The Monthly Fix Helps You Stay On-Track.

THE MONTHY FIXWHAT’S THE BENEFIT?
Access to:What is that?
Bimonthly 7-Day Meal PlansA new 7-day meal plan will be available to all Monthly Fix members every other month to make it even easier to stay on-track. These will be available for every Ultimate Portion Fix plan, even vegan, so there are options for everyone.
New FIXATE RecipesEach week of every month, two NEW FIXATE recipes will be available exclusively to Monthly Fix members—that’s eight recipes a month before everyone else on Beachbody On Demand. Recipes range from breakfast, entrees, sides & snacks, desserts, and more, all on video and downloadable PDF so you can follow along.
Monthly Themed VideosOn the first Monday of each month, Autumn will introduce the Monthly Topic that she will be focusing on throughout the entire month. Some examples of topics that Autumn will cover will include managing your yellow carb containers, helping kids eat healthy, functional foods, food sensitivities, sugar detox, and much more! Audio files are available for listening on-the-go.
Fun AssignmentsEvery month, Autumn will give you a new video assignment and PDF. These assignments follow different monthly themes and are broken down step-by-step to make it easier to stay on-track during challenging times. I will be doing this right along with you, to help you every step!
Expert InterviewsEach month, Autumn will sit down with a special guest and dive deep into different topics like learning to get more out of your day and how sleep impacts weight loss. These intimate one-on-one sessions will leave people inspired and help them improve the way they live their daily lives and give advice to others on how to change theirs.
One-On-One VideosAutumn guides a member through a month of personalized tracking and training to dial-in their results.
Ultimate Portion Fix
Exclusive Community
In our exclusive Facebook community, you can connect with the Ultimate Portion Fix fit family, participate in Q&As with Autumn and special guests, take advantage of special events, and see exclusive content. Find the support you need and keep your healthy journey fun.
Exclusive Facebook
Community Tips
1. Check the community’s “Events” page for the latest dates and times. You can put these events on your calendar by downloading the events from our Facebook page.
2. Access the playback video in The Monthly Fix Exclusive Community Facebook Group and on Beachbody On Demand.
3. Make sure to visit the “Files” tab for documents with helpful tips and resources.
4. And don’t forget your coach and mentor that enrolls you is a vital daily asset that can help guide you through the program, lend support and give useful experienced advice!

Why should you purchase the Nutrition+ Membership?

It gives you 24/7 access to both exclusive communities with check-ins from Autumn
and Ilana plus support from other Beachbody Nutrition Experts, members, and me so you won’t ever be alone on your weight-loss journey. On top of that, there are Q&As, exclusive meal plans, plus so much more within each program.

BOD $38.87 (Quarterly)* + Nutrition+ $19.95 (Monthly)
The above cost averages out to $33 per month for:

  • 2B Mindset® AND Ultimate Portion Fix® Nutrition Programs
  • BOD (over 700 fitness workouts)
  • Instant streaming access
  • Workout calendars and progress trackers
    My customers can try Nutrition+ free for 30 days (money back guarantee), whether you purchase BOD plus Nutrition+ membership. or select **Challenge or **Completion Packs.

*14-day free trial (free trial options vary by device). NOTE: The Money Back Guarantee for all BOD services is 30 days!
** Additional costs.

You will be getting fresh content, tools, and support each month to help you achieve the success in changing bad habits to healthy habits! The Nutrition+ Membership gives you access to both The Monthly Fix and The Mindset Membership. You’ll find all the content for these memberships by heading to the Nutrition Center on Beachbody On Demand.

MEMBERSHIP OPTIONS
Choose the plan that’s perfect for you.

12-month. $99/annually. 30 days risk-free.

6-month. $59/semi-annually. 30 days risk-free.

3-month. $39/quarter. 14-day free trial.

Beachbody, nor I do not guarantee any level of success or income from the Team Beachbody Coach opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

COPYRIGHT © 2020 RUNNING TO ZEN
*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

tips to stay on your meal and exercise plan

I know that starting a meal plan is intimidating and hard and making it through the first week can feel impossible. I know on days a and 2 you will feel like it’s a breeze. Then you’ll want to chew off your own arm on day 3. I know because that’s how I felt! So I wanted to share some tips for staying on your meal plan no matter what. These are things I have been doing since I went back to using Ultimate Portion Fix this month to get my nutrition back in check like it did before and doing Morning Meltdown. I learned these through trial and error and I want to help you have the lest amount of error on your journey as possible. Enjoy!

Pick the right plan for you.

When you are choosing your fitness program, check out the nutrition plans that go with them. The meal plans are actually deigned by real nutritionists to help you get the best results possible during your time on the program. I really recommend following the nutrition plan that the fitness program recommends. BUT, if you seem to like the sounds of 2B Mindset and the plan on your program is Portion Fix, just talk to your coach and they can make some recommendations on using a different nutrition plan with the fitness program you want to do. Remember your goals and go after it on both fronts, exercise AND nutrition. Exercise alone will not get you where you want to be!

Remember your Why.

Plan to be a little uncomfortable at first, Things feel uncomfortable when you start a meal plan because it is of course, not what you’re used to. My husband said to me yesterday, “When you begin to eat healthy you have to accept you may be a little hungry at times, after all, you were eating too much and too much, be ok with being a little hungry now and then till your body gets used to what and how much you should be eating”. You may have never been into veggies, you are, eating lower calories than you are used to, and much less sugar and processed foods (the later two which are addictive). It’s normal to go through some sugar withdrawal, you may even get headaches. Your body may be a little shocked but you will get used to the changes if you stick to the plan and remember what you are doing this for. I recommend making a vision board that has pictures and words that keep you motivated and will put your WHY right in your face when things get tough and you start to waiver. Hang it in your kitchen on the fridge for the extra added motivation. The more that you focus on where you want to go and why you are going there the better off you will be.

Keep it interesting.

I recommend finding some recipes offered on your plan that you especially like and making those in rotation. If you need variety in your life be sure that you honor that, even when you are on your meal plan. If you are doing a Beachbody meal plan that uses the color coded portion control containers then there are recipes you can follow in the meal guide that comes with the program, there is the Fixate Cooking Show on Beachbody on Demand, Fix Cookbooks that have a ton of recipes and variety at your disposal that all fits your meal plan, more recipes I will share with you on your journey and before you know it, you will create your own collection of favorites. Eating on a meal plan does not have to be boring, you can make so many different delicious flavorful foods that will keep you engaged and keep you moving towards your goals.

If you fail to plan then you are planning to fail.

This is true for life in general but doubly true if you are eating off of a meal plan. When you are eating clean there are very few options at restaurants that will fit into your plan. There are very few ways to get clean eating meals at drive throughs. This means that you will need to plan ahead for work and also if you are planning to go out. This does not mean that you cannot go out for a treat meal with friends or family but this should also be planned. Map out what your week looks like and look at how much food you will need. Shopping day for us is Saturday and prep days are Sunday afternoon, for 3-4 meals in advance. The food stays fresh and ready and grab and chow down super easy during the work week. This keeps the flavor fatigue out of the equation and keeps the prep time minimal.

Allow yourself a treat now and then.

In my opinion it is important to stick to the meal plan as prescribed for at least a the first week or two but after that if you need to have a little leeway for one meal it is ok. Some call it a cheat meal. The important thing to remember is that you are on this meal plan to get results and that when you go off the rails it will likely hinder those results so don’t get too crazy, or way off your plan. If you want to eat a treat meal pick something healthy that will give you the satisfaction of tasting good and fulfilling your cravings. Split a dessert, do not eat that whole cake. Make it one meal and not a whole day. You get the point, be smart, choose wisely, and do not go crazy. Remember, balance! You will be surprised, as you eat clean your taste buds begin to change and you will begin to crave different, healthier alternatives as treats. So, the more time you give it before you give in to veering off of your plan the better off you will be. Also, don’t go for a treat on your rest day or Active Recovery day. Do it on a day you find challenging and do not make it your last meal of the day. Eat your treat right before or right after your workout.

Do not concentrate on the scale.

The number on the scale is important, don’t get me wrong, but it is not the only thing that matters while you are cleaning up your diet and losing weight. Many people make the mistake of fixating on the scale and it becomes almost an extra weight around their neck, driving them crazy every day. There are a ton of reasons why the scale moves up and down on various days and you may be a couple pounds up one day then a couple pounds down the next. This is normal and if you are checking the scale every day you will be disheartened and stressed out and will be, in my opinion, less likely to stick to your meal plan and exercise regimen. Remember non-scale victories ARE victories. That brownie you passed on at the work party, inches lost on your waistline, learning healthier ways of fueling your body, etc… Also as your workouts intensify your weight will fluctuate as your body attempts to figure out what is going on. So. Know your numbers and weight yourself once or twice a week (unless your program calls for you to weigh daily) and do it at the same time and on the same day each week. Do not focus solely on the scale. Keep in mind how you feel, how your clothes fit, and also how your measurements are going.

Continually educate yourself.

The important thing to remember is to stick to what you are doing and DO NOT get sucked into overthinking or over analyzing. You committed to a meal plan for a reason and it will get you to where you need to be. When you do have a solid foundation of exercising, eating clean, and getting results it is important to continue to expand your knowledge of meal prepping and eating healthy, and it is important to explore different schools of thought on nutrition to see which one works best for you. There is no one size fits all for health and nutrition so keep looking and never stop exploring what is out there. The more you learn the better results you will get and I also believe that with growth becomes excitement. When we are excited we can really do anything and that is how we turn this into a lifestyle and keep the results coming!

recipes


Starters

Roasted Grape and Goat Cheese Crostini

Ingredients:

  • Parchment paper
  • 1lb. seedless red grapes, stems removed
  • 1 Tbsp. + 1 tsp. olive oil, divided
  • ¼ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. + 1 dash freshly ground black pepper, divided
  • 16 ½-inch whole-grain baguette slices, (approx. 8 oz.)
  • 1 cup soft goat cheese
  • 1 Tbsp. finely chopped fresh thyme

Instructions

  1. Preheat oven to 400º F. Place one rack high and one rack low in the oven.
  2. Line one large and one small baking sheet with parchment paper. Set aside.
  3. Combine grapes, 1 tsp. oil, salt, and ¼ tsp. pepper in a medium bowl; toss gently to blend. 
  4. Place grapes on prepared small baking sheet. Bake, on lower oven rack, for 20 to 22 minutes, or until grapes are tender and skins are lightly wrinkled.
  5. While grapes are baking, brush both sides of bread lightly with remaining 1 Tbsp. oil. Place on large baking sheet in an even layer. Bake, on higher oven rack, for 8 to 10 minutes, turning after 4 minutes.
  6. Spread each slice of toasted bread with 1 Tbsp. cheese. Top evenly with grapes, remaining 1 dash pepper, and thyme; serve immediately. 

Prep Time-15 mins
Cook Time-22 mins
Total Time-37 mins
Servings-8 Servings (2 pieces each)
Calories-185 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Dairy
½ Carb Grain
½ Fruit

P90X3 Portions
1½ Carb
½ Protein
½ Fat

Body Beast Portions
1 Starch
½ Fruit
1 Protein
½ Fat

Container Equivalents
½ Purple
1 Yellow
½ Blue

2B Mindset Plate It!
Makes a great FFC as part of breakfast or lunch.

Thai Hummus With Peanuts

Ingredients

  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • 2 Tbsp . all-natural peanut butter
  • 1 Tbsp . hot pepper sauce (like Sriracha)
  • ¼ tsp. ground ginger
  • 2 cloves garlic, coarsely chopped
  • 1½ tsp. raw honey (or pure maple syrup)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 Tbsp. extra-virgin olive oil
  • 3 to 4 Tbsp. iced water
  • ¼ cup chopped raw peanuts
  • 2 medium green onions, finely chopped
  • 2 Tbsp fresh cilantro, finely chopped
  • Fresh lime juice

Instructions

  1. Place chickpeas, peanut butter, hot sauce, ginger, garlic, and honey in food processor (or blender); pulse until chickpeas are mashed.
  2. Season with salt and pepper if desired. Pulse until well blended.
  3. With food processor running, slowly add oil and water until smooth. If hummus is too thick, add reserved liquid 1 Tbsp. at a time.
  4. Fold in peanuts, green onions, and cilantro; mix well.
  5. Drizzle with lime juice.

Prep Time-15 mins
Cook Time-0 min
Total Time-15 mins
Servings-10 servings, about ¼ cup each
Calories-101 kcal

P90X/P90X2 Portions
1 Single Serving Snack

P90X3 Portions
1 Carb
½ Fat

Body Beast Portions
½ Legume
½ Fat

Container Equivalents
½ Yellow
1 tsp.


Teriyaki Salmon Bites

Ingredients

  • ¼ cup reduced-sodium soy sauce
  • 2 Tbsp. water
  • 1 thin slice fresh ginger, finely chopped
  • 1 clove garlic, finely chopped
  • 1 Tbsp. raw honey
  • 1 lb. raw salmon, cut into 1-inch cubes
  • 1 Tbsp. coconut oil
  • 1 tsp. sesame seeds
  • 1 green onion, thinly sliced (for garnish; optional)

Instructions

  1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
  2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
  3. Heat oil in a medium saucepan over medium heat.
  4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
  5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Prep Time-10 mins
Cook Time-5 mins
Total Time-1 hr 15 mins
Servings-6 servings
Calories-147 kcal

P90X/P90X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1 Protein
1 Fat

Body Beast Portions
2 Proteins
1 Fat

Container Equivalents
½ Red
½ Yellow
½ tsp.

2B Mindset Plate It!
A great protein as part of lunch or dinner.

Fixate Pretzel Chips

Ingredients

  • 1 cup cooked brown rice
  • 1 cup cooked quinoa
  • 1 Tbsp. water
  • 1 Tbsp. reduced-sodium tamari soy sauce
  • ½ tsp. coarse sea salt (or Himalayan salt)
  • Parchment paper
  • Nonstick cooking spray

Instructions

  1. Preheat oven to 350° F.
  2. Lightly coat two 16 x 12-inch pieces of parchment paper with spray. Set aside.
  3. Place rice, quinoa, water, and soy sauce in food processor; process until mixture forms a smooth paste.
  4. Place rice mixture on the spray-coated side of one piece of parchment paper. Top with second piece of parchment paper, spray-coated side down. Roll parchment paper with rolling pin until rice mixture is very thin and has evenly spread to the edges of the parchment paper.
  5. Place parchment paper onto large baking sheet. Remove top piece of parchment paper and discard.
  6. Sprinkle rice mixture with water. Bake for 30 to 35 minutes, rotating pan after 15 minutes, or until brown and crisp.
  7. Cool and then break into pieces

Prep Time-10 mins
Cook Time-35 mins
Total Time-45 mins
Servings-4 servings, approx. ½ cup each
Calories- 114 kcal
Author -Autumn Calabrese

Container Equivalents
1 Yellow

Hummus-Filled Eggs

Ingredients

  • 8 hard-boiled eggs, cut in half lengthwise, yolks discarded
  • ½ cup prepared hummus
  • 10 Kalamata olives, chopped
  • Ground smoked paprika (to taste; optional)

Instructions

  1. Fill each egg white half with 1½ tsp. hummus.
  2. Sprinkle evenly with olives and paprika. Serve immediately.

Prep Time-10 mins
Cook Time-0 mins
Total Time-10 mins
Servings-2 servings, 8 egg halves each
Calories-223 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Fat
½ Protein
1 Single Serving Snack

P90X3 Portions
1½ Carb
½ Protein
1 Fat

Body Beast Portions
1 Legume
1 Protein
1 Fat

Container Equivalents
½ Red
½ Blue
½ Orange

2B Mindset Plate It!
A great protein and FFC as part of lunch or snack(tional).

Tomato-Thyme Pita Crisps

Ingredients

  • 5 fresh basil leaves, finely chopped (or 2 tsp. dried)
  • ½ tsp. ground black pepper
  • ½ tsp. dried thyme leaves
  • 2 Tbsp. grated Parmesan cheese
  • 4 (6½-inch) whole wheat pitas, split (tops removed from bottoms), cut into quarters
  • 1 Tbsp. olive oil
  • 4 cups chopped tomatoes (or sliced cherry tomatoes)

Instructions

  1. Preheat oven to 350° F.
  2. Combine basil, pepper, thyme, and cheese in a small bowl; mix well. Set aside.
  3. Spread pita wedges evenly on baking sheet. 
  4. Lightly brush each wedge with oil.
  5. Sprinkle basil mixture evenly over pita wedges. Bake for 6 to 8 minutes, or until golden brown.
  6. Top pita wedges evenly with tomatoes. Serve immediately.

Prep Time-10 mins
Cook Time-8 mins
Total Time-18 mins
Servings-8 Servings
Calories-124 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Grain Carb
½ Vegetable

P90X3 Portions
1½ Carb

Body Beast Portions
1 Starch
1 Vegetable

Container Equivalents
½ Green
1 Yellow
½ tsp.

2B Mindset Plate It!
A great snackional or enjoy as part of breakfast or lunch.


Mains

Spaghetti Squash Lasagna

Ingredients

  • Parchment paper
  • 1 small spaghetti squash, (approx. 3½ to 4 lbs.)
  • Nonstick cooking spray
  • 4 cups all-natural marinara sauce
  • 3 cups part-skim ricotta cheese
  • 1 cup grated Parmesan cheese
  • ¼ cup finely chopped fresh basil (optional)

Instructions

  1. Preheat oven to 375° F.
  2. Line large baking sheet with parchment paper. Set aside.
  3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 
  4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. 
  5. Reduce oven temperature to 350º F.
  6. Scrape spaghetti squash flesh into stringy noodles.
  7. Lightly coat 4-quart baking dish with spray. 
  8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
  9. Evenly top with Parmesan cheese.  
  10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
  11. Garnish with basil (if desired).  

Prep Time-15 mins
Cook Time-1 hr 17 mins
Total Time-1 hr 32 mins
Servings-4 servings
Calories-474 kcal
Author-Beachbody

Container Equivalents
1 Green
2 Purple
1 Red
1 Blue

2B Mindset Plate It! A great dinner option. Add an FFC for lunch.


Hawaiian Salmon

Ingredients

  • 4 4-oz. raw salmon steaks rinsed, patted dry
  • Sea salt (or Himalayan salt) and ground black pepper to taste (optional)
  • 1 cup chopped fresh pineapple
  • 2 medium shallots finely chopped
  • ¼ cup finely chopped fresh cilantro
  • Parchment paper

Instructions

  1. Preheat oven to 400° F.
  2. Cut parchment paper into four circles about 12 inches in diameter each. Fold each circle in half. Place on baking sheet. Place a salmon steak in the center of each parchment half circle. Season with salt and pepper if desired. 
  3. Top salmon evenly with pineapple, shallots, and cilantro. Fold other half of parchment over ingredients and crimp edges to seal. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Be careful when opening pouches as steam will be released.

Prep Time-10 mins
Cook Time-12 mins
Total Time-22 mins
Servings-4 Servings
Calories-179 kcal

Container Equivalents
1 Red

2B Mindset Plate It!
A great protein option as part of lunch or dinner. If eating with dinner, you may omit the pineapple FFC or leave it as it is such a small quantity.

Cauliflower Pumpkin Casserole

Ingredients

  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
  • ¾ cup unsweetened almond milk
  • ⅓ cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole-wheat panko breadcrumbs

Instructions

  1. Preheat oven to 425° F.
  2. Place cauliflower on baking sheet that has been lightly coated with spray. Season with salt and pepper if desired.
  3. Bake for 24 to 28 minutes, or until golden brown. Set aside.
  4. While cauliflower is cooking, bring almond milk to a boil in medium saucepan over medium-high heat, stirring frequently. Reduce heat to medium-low.
  5. Add cheese, pumpkin, and mustard; cook, stirring frequently, for 3 to 4 minutes, or until well blended.
  6. Add cauliflower; mix well.
  7. Pour cauliflower minute into 8 x 8-inch casserole dish that has been lightly coated with spray.
  8. Top with bread crumbs.
  9. Bake for 18 to 20 minutes, or until hot and bubbly.

Prep Time-10 mins
Cook Time-48 mins
Total Time-58 mins
Servings-6 servings, about ¾ cup each
Calories-83 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Protein
½ Vegetable

P90X3 Portions
½ Carb
½ Protein

Body Beast Portions
1½ Vegetable
1 Protein

Container Equivalents
1 Green
½ Blue

2B Mindset Plate It!
Makes a great veggie side as part of lunch or dinner.

Tempeh Power Bowl

Ingredients

  • 2 Tbsp. fresh orange juice
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. reduced-sodium soy sauce
  • 2 tsp. raw honey (or pure maple syrup)
  • 2 cloves garlic, finely chopped
  • 1 tsp. finely chopped fresh ginger
  • 4 tsp. sesame oil
  • 12 oz. organic tempeh, cut into squares or triangles
  • 8 cups mixed salad greens
  • ½ medium red onion, thinly sliced
  • 2 small oranges (like mandarins or clementines), peeled, separated into sections
  • 1 cup cubed cooked sweet potatoes
  • 1 medium avocado, cut into cubes

Instructions

  1. Preheat oven to 400° F.
  2. To make dressing, combine orange juice, vinegar, soy sauce, honey, garlic, ginger, and oil in a medium bowl; whisk to blend. Set aside.
  3. Place tempeh in a glass casserole dish. Top with half of dressing; toss gently to blend. Cover tightly with aluminum foil.
  4. Bake for 15 minutes, stirring once. Remove foil; cook for 5 more minutes. Do not let tempeh dry out. Cool.
  5. While tempeh is baking, assemble bowls by evenly dividing salad greens, onion, oranges, sweet potatoes, and avocado between four serving bowls.
  6. Top bowls evenly with tempeh and drizzle evenly with remaining dressing.

Prep Time-15 mins
Cook Time-20 mins
Total Time-35 mins
Servings-4 servings
Calories-408 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Fat
1½ Protein
¼ Tuber/Legume Carb
2 Vegetable

P90X3 Portions
2½ Carb
1½ Protein
2 Fat

Body Beast Portions
1 Starch
4½ Vegetable
3 Protein
2 Fat

Portion Fix Containers
Green
1 Red
½ Yellow
1 Blue
1 tsp.

2B Mindset Plate It!
A great lunch option. Sub maple syrup in place of honey for the vegan plan.


BBQ Chicken Flatbread Pizza

Ingredients

  • 2 whole-wheat flatbreads or 6½-inch whole wheat pitas
  • ½ cup reduced-sugar barbecue sauce
  • 1½ cups cooked chicken breast, shredded
  • ½ cup canned black beans, drained, rinsed
  • ½ cup corn kernels
  • ½ medium red onion, chopped
  • ½ cup shredded cheddar cheese
  • ¼ cup fresh cilantro, finely chopped
  • 1 Tbsp. fresh lime juice

Instructions

  1. Preheat oven to 350º F.
  2. Place flatbreads on a large baking sheet.
  3. Spread barbecue sauce evenly on flatbreads.
  4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
  5. Bake for 5 to 8 minutes, or until cheese is melted.
  6. Top evenly with cilantro and drizzle with lime juice. Serve immediately

Recipe tips:

Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Or use this healthier barbecue sauce!

Prep Time-15 mins
Cook Time-8 mins
Total Time-23 mins
Servings-4 servings, 1/2 flatbread each
Calories-308 kcal
Author-Beachbody

Container Equivalents
½ Red
2 Yellow
½ Blue

2B Mindset Plate It!
Enjoy as part of a great lunch.


Pita Pizza

Ingredients

  • 4 (6½-inch) whole wheat pitas
  • ¾ cup all-natural spaghetti sauce, no salt added
  • 2 fresh basil leaves, chopped
  • 2 oz. shredded mozzarella cheese (½ cup)
  • ¼ medium onion, sliced
  • 1 medium yellow bell pepper, sliced into rings

Instructions

  1. Preheat oven to 350° F.
  2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
  3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

Prep Time-10 mins
Cook Time-8 mins
Total Time-18 mins
Servings-4 Servings
Calories-248 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Protein
½ Grain Carb
½ Vegetable
½ Condiment

P90X3 Portions
2 Carb
1 Fat
½ Protein

Body Beast Portions
1 Starch
1 Vegetable
2 Protein
1 Fat

Container Equivalents
½ Green
2 Yellow
½ Blue

2B Mindset Plate It!
Add protein and more veggies for lunch.

Pad Thai With Spaghetti Squash

Ingredients

  • 1 medium spaghetti squash about 3 lbs.
  • 2 Tbsp. tamarind paste or rice wine vinegar
  • 2 Tbsp. fish sauce
  • 1 tsp. raw honey
  • 2-4 Tbsp. water
  • 12 oz. extra-firm tofu, cut into small cubes
  • 3 Tbsp. cornstarch preferably GMO free
  • 8 tsp. peanut oil divided use
  • 1 medium onion thinly sliced
  • 2 large eggs lightly beaten
  • 4 cloves garlic finely chopped
  • 3/4 cup fresh bean sprouts
  • 4 medium green onions cut into 1-inch pieces
  • 2 Tbsp. chopped peanuts
  • Lime wedges
  • Cilantro sprigs
  • Crushed red pepper

Instructions

  1. Preheat oven to 350° F.
  2. Place squash on a parchment lined baking sheet. Poke squash 2 or 3 times with a fork. Bake for 60 to 80 minutes. Cool for 20 to 30 minutes. Cut squash in half lengthwise. Remove seeds. Scrape flesh into stringy noodles. Set aside.  
  3. To make sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1 to 2 minutes. Add additional water is sauce is too tart. Set aside.
  4. Coat tofu in cornstarch in a small bowl; mix well.
  5. Heat a large wok (or skillet) over high heat.
  6. Add 2 tsp. oil, swirling to cover surface of pan. Add tofu; cook, stirring constantly, for 2 to 3 minutes, or until all sides of tofu are brown. Remove tofu from pan and place on a large plate. Set aside.
  7. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add onions; cook, stirring constantly, for 3 to 4 minutes, or until onion are light golden brown. Remove from pan; place on plate with tofu. Set aside.
  8. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add eggs; cook over medium heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs are set, cut them with your spatula. Remove eggs from pan and place on plate with tofu and onions. Set aside.
  9. Add remaining 2 tsp. oil to pan, swirling to cover surface of pan. Add garlic; cook, over medium-high heat, for 1 minute.
  10. Add spaghetti squash, spreading squash into a single layer; cook for 30 second, stir and make another single layer. Repeat this 3 to 6 times, cooking for about 3 to 4 minutes, or until squash is warm and golden brown.
  11. Add sauce; mix well.
  12. Add bean sprouts and green onions; mix well.
  13. Add tofu mixture; cook, stirring frequently, for 1 to 2 minutes, or until well mixed and heated through.
  14. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately.

Recipe Notes

If you can’t find tamarind paste, you can substitute rice wine vinegar. Thai fish sauce is Nam Pla, but you can use another kind if you have it.

Prep Time-20 mins
Cook Time-1 hr 30 mins
Total Time-1 hr 50 mins
Servings-6 servings
Calories-231 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Fat
½ Protein
2 Vegetable
1 Condiment

P90X3 Portions
2 Carb
½ Protein
1 Fat

Container Equivalents
Green
½ Red
½ Yellow
1½ tsp.

2B Mindset Plate It!
Add a side salad or veggies for dinner. Add an FFC for lunch.



Desserts

FIXATE Peanut Butter Sweet Potato Cookies

Ingredients

  • 1½ cups mashed cooked sweet potato (approx. 3 small)
  • ½ cup gluten-free all-purpose flour (preferably Bob’s Red Mill® All-Purpose Baking Flour, red label)
  • ¼ cup + 2 Tbsp. coconut sugar
  • ¼ cup all-natural peanut butter
  • 1½ tsp. pumpkin pie spice
  • 1 tsp. pure vanilla extract
  • ½ tsp. xanthan gum
  • ½ tsp. baking powder, gluten-free
  • 1 dash sea salt (or Himalayan salt)

Instructions

  1. Preheat oven to 375° F.
  2. Line two large baking sheets with parchment paper and lightly coat with spray. Set aside.
  3. Place sweet potato, flour, sugar, peanut butter, pumpkin pie spice, extract, xanthan gum, baking powder, and salt in food processor; process until a smooth batter forms, scraping down sides as needed.
  4. Dollop twelve balls, approximately 2 Tbsp. each, onto each prepared pan. Lightly flatten with back of a fork that has been dipped in water (or coated with spray).
  5. Bake for 14 to 16 minutes, rotating pan after 7 minutes, or until lightly browned. Allow cookies to cool on pan before serving.

Recipe Notes

Xanthan Gum is a thickening and stabilizing agent often used in gluten-free baking to provide structure to baked goods that typically comes from gluten. Xanthan gum is also used in sauces and dressings to help thicken and emulsify ingredients. It can be found in the grocery store with the gluten-free baking ingredients or online.

To prepare sweet potatoes, pierce whole sweet potatoes multiple times with a fork and bake at 350° F. for 45 minutes, or until soft to the center.

Store leftover cookies in an airtight container for up to 5 days.

Prep Time-15 mins
Cook Time-16 mins
Total Time-31 mins
Servings-12 servings (2 cookies each)
Calories-104 kcal
Author-Beachbody

Container Equivalents
1 Yellow
1 tsp.

Vegan Container Equivalents
1 Yellow, B
1 tsp.


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
  • 4 scoops Chocolate Whey Shakeology divided use
  • ¾ cup part-skim ricotta cheese
  • 1 scoop Vanilla Whey Shakeology
  • 2 to 3 drops marshmallow flavor (optional)
  • 3 Tbsp. extra-virgin organic coconut oil melted

Instructions

  1. Place graham crackers in food processor (or blender); process continuously until crackers are crushed into fine crumbs. Set aside.
  2. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Evenly sprinkle ⅓ of graham cracker crumbs in bottom of pan. Set aside.
  3. Combine banana, almond butter, cocoa powder, 2 scoops Chocolate Shakeology, and ⅓ of graham cracker crumbs in a medium bowl; mix well with clean hands or a rubber spatula.
  4. Press chocolate mixture into prepared pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 1 hour to set.
  5. Place cheese, Vanilla Whey Shakeology, and marshmallow flavor in food processor (or blender); process until smooth and well blended.
  6. Evenly spread cheese mixture over chocolate mixture. Set aside.
  7. Combine remaining 2 scoops Chocolate Whey Shakeology and oil in a small bowl; mix until smooth. 
  8. Evenly spread Chocolate Whey Shakeology mixture over cheese mixture.    
  9. Sprinkle top with remaining ⅓ of graham cracker crumbs. Lightly press graham cracker crumbs into top. Refrigerate for 1 hour, or until set. 
  10. Cut into twelve bars (approx. 2½ x 2-inches). 
  11. Serve immediately, or store in an airtight container in the refrigerator for up to three days.

Recipe Notes

You can find marshmallow flavor on-line or in specialty cake decorating stores. You can substitute pure vanilla extract for marshmallow flavor.

P90X/P90X2 Portions
1 Fat
½ Protein
½ Single Serving Snack

P90X3 Portions
½ Carb
½ Protein
2 Fat

Body Beast Portions
½ Starch
1 Protein
2 Fat

Container Equivalents
½ Red
3 tsp.

2B Mindset Plate It!
Enjoy as an occasional treat.

Apple Cinnamon Quesadilla

Ingredients

  • 1 (6-inch) whole wheat tortilla
  • 2 Tbsp. cream cheese softened
  • ½ tsp. ground cinnamon
  • ½ tsp. raw honey
  • ½ medium apple thinly sliced

Instructions

  1. Spread half of tortilla with cream cheese. 
  2. Top cream cheese with cinnamon, honey, and apple. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until apple has softened and tortilla is golden brown. 

Prep Time-10 mins
Cook Time-5 mins
Total Time-15 mins
Servings-1 serving
Calories-234 kcal
Author-Beachbody

P90X/P90X2 Portions
½ Fruit
1 Dairy
½ Grain Carb

P90X3 Portions
1 Protein
2 Carb

Body Beast Portions
½ Fruit
2 Protein
1½ Starch

Container Equivalents
½ Purple
1 Yellow
1 Blue

2B Mindset Plate It!
Enjoy as an occasional treat (includes a bonus FFC). Be sure to track it.

Slow Cooker Baked Apples

Ingredients

  • 5 medium Cortland (or Honey Crisp, Macintosh or Mutsu) apples
  • ½ cup whole-wheat flour
  • ½ cup dry old-fashioned rolled oats
  • ¼ cup coconut sugar
  • ½ tsp ground cinnamon
  • ½ tsp pumpkin pie spice
  • ¼ tsp sea salt (or Himalayan salt)
  • 2 tbsp organic grass-fed butter (or extra-virgin organic coconut oil)
  • ¾ cup water

Instructions

  1. Core apples using an apple corer (or sharp knife).
  2. Add water to a 3-quart slow cooker and carefully place apples in slow cooker so that they are standing upright.
  3. Combine flour, oats, sugar, cinnamon, pumpkin pie spice, salt, and butter in a small bowl; mix with a fork until crumbly.
  4. Fill apples evenly with oat mixture.
  5. Cook on low for 2 hours, or until apples are fork tender. Remove apples from slow cooker. Cool for 5 to 10 minutes.

Prep Time-15 mins
Cook Time-2 hrs
Total Time-2 hrs 15 mins
Servings-5 servings, 1 apple each
Calories-251 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Fruit
½ Carb Grain
½ Single Serving Snack

P90X3 Portions
2 ½ Carb
1 Fat

Body Beast Portions
2 Starch
1 Fruit
1 Fat

Ultimate Portion Fix Containers
1½ Purple
1 Yellow
1 tsp.

2B Mindset Plate It!
Enjoy this as an occasional FFC treat.


Strawberry Frozen Yogurt Bites

Ingredients

  • ½ cup almonds, finely chopped
  • 1 Tbsp. coconut sugar
  • 1 Tbsp. extra-virgin organic coconut oil, melted
  • ½ tsp. ground cinnamon
  • ¾ cup reduced-fat (2%) plain Greek yogurt
  • 2 Tbsp. honey
  • 1½ cups fresh strawberries, finely chopped

Instructions

  1. Prepare 6 muffin cups by lining with silicone or parchment cupcake liners. Set aside.  
  2. Combine almonds, sugar, oil, and cinnamon in a small bowl; mix well. 
  3. Divide almond mixture evenly between muffin cups. Set aside.
  4. Combine yogurt and honey in a small bowl; mix well.
  5. Evenly top almond mixture with yogurt mixture and strawberries. 
  6. Freeze for 6 hours, or until firm.
  7. Remove from cupcake liners to serve. 

Prep Time-15 mins
Cook Time-0 mins
Total Time-6 hrs
Servings-6 servings
Calories-129 kcal
Author-Beachbody

Container Equivalents
½ Purple
½ Yellow
½ Blue
½ tsp.

2B Mindset Plate It!
Enjoy as an occasional treat. Be sure to track it.


Blueberry Bread Pudding

Ingredients

  • 8 large eggs lightly beaten
  • 2½ cups unsweetened almond milk
  • ¼ cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 tsp. ground nutmeg
  • ¼ tsp. sea salt (or Himalayan salt)
  • 8 slices low-sodium sprouted whole grain bread cut into 1-inch cubes
  • 4 cups fresh (or frozen) blueberries
  • Nonstick cooking spray
  • Hot water

Instructions

  1. Combine eggs, almond milk, maple syrup, extract, nutmeg, and salt in a medium bowl; whisk to blend. Set aside.
  2. Place bread and blueberries in a 13 x 19-inch baking dish that is lightly covered in spray.
  3. Top with egg mixture; mix well to blend. Refrigerate, covered, for 30 minutes.
  4. Preheat oven to 350° F.
  5. Place baking dish in roasting pan. Add water to roasting pan to come an inch up the side of baking dish. (Baking dish will be sitting in water.) Tent aluminum foil over roasting pan so that foil does not touch bread pudding. Cut two slashes in foil to allow steam to escape. Bake for 35 minutes. 
  6. Remove foil. Bake an additional 35 to 45 minutes, or until bread pudding is puffy and custard is set.
  7. Cut into eight pieces.

Recipe Notes

No Dairy, High Protein, Lacto-Ovo Vegetarian

Prep Time-15 mins
Cook Time-1 hr 20 mins
Total Time-2 hrs 5 mins
Servings-8 servings
Calories-235 kcal
Author-Beachbody

P90X/P90X2 Portions
1 Protein
½ Carb Grain
½ Fruit

P90X3 Portions
2 Carb
1 Protein

Body Beast Portions
1½ Starch
½ Fruit
2 Protein

Container Equivalents
½ Purple
½ Red
Yellow

2B Mindset Plate It!
Add more protein to make a great breakfast option.



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*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

transformation

Katie G. lost 115 pounds in just 10 months! Katie and her husband were ready to start a family, but without a change, it could have put her at high risk during pregnancy — that’s when Katie knew it was time to make a change in her lifestyle and that’s just what she did! She said, “This program (Beachbody) has helped me to lose 115 pounds, and I could not be happier. I love what I see when I look in the mirror and no longer hate shopping for clothes! I am so proud to say that I am no longer at risk for diabetes, and my doctor states that I am overall very healthy and cleared to begin trying to conceive a child, which was my original motivating factor. I am excited to continue this lifestyle and maintain it through pregnancy and beyond. I would like to be a healthy role model for my future children so that they do not have to face the same struggles that I did.” Amazing job, Katie! 💙

ICYMI: Catch Beachbody on Access Hollywood’s new segment, “Transformation Tuesday”, where you can see some of Beachbody’s latest and greatest transformations every Tuesday night! Check your local listings for more information.

Are you ready for your own success story? Start with emailing me today at  thezenwellnessstudio@yahoo.com  or by filling out the little form below to get started.  

WHY NOT YOU?

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*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!

my why – back to beachbody

08/30/2020

GOING BACK TO BEACHBODY & SHAKEOLOGY. ONLY THING THAT’S EVER CURBED MY SNACKING AND FILLED ME UP. ITS PRICEY BUT WORTH IT. KEITH AND I WILL CURB OUR BUDGET FOR THIS BECAUSE OUR HEALTH IS WORTH IT. NO MEAL REPLACEMENT/SNACK REPLACEMENT AS A MEANS TO WEIGHT LOSS AND MANAGING WEIGHT LOSS, BEATS SHAKEOLOGY AND I’VE TRIED THEM ALL (AT LEAST 30 DIFFERENT BRANDS). ALL I KNOW IS I LOST WEIGHT AND KEPT WEIGHT OFF IN MY SHAKEOLOGY DAYS. I’VE CONSISTENTLY FOUGHT GAINING WEIGHT SINCE I STOPPED DRINKING IT TO CURB MY SNACKING. SIMPLY, IT WORKS AND TASTES DELICIOUS AT THE SAME TIME!!
The subject of Beachbody came up the last month between the hubby and I because of some dental surgery I’m having soon and shakeology being a healthy, tasty, nutritious option to include in a liquid/soft food meal plan. Found out we had both been thinking of going back to Beachbody programs and Shakeology. Why? Because weight gain creeps up on you once your out of your past your 30th birthday lol. And having a solid plan to control that is just plain smart.
THIS IS SOMETHING MY HUSBAND AND I ARE DOING FOR OUR HEALTH and our future self. WE ALWAYS STAYED CONSISTENTLY IN SHAPE WITH A GREAT MIX OF WALKING, HIKING, RUNNING AND THROWING IN SOME BEACHBODY ON DEMAND WORKOUTS IN. KEITH SWEARS BY TONY HORTON’S PROGRAMS AND I LOVE SHAUN T AND THE NEWEST TRAINER, MEGAN DAVIES. AND everyone knows I love les mills programs, JERICHO MCMATTHEWS AND JOEL FREEMAN BRING BACK THE DAYS of, LES MILLS STYLE WITH WEIGHT TRAINING. SKILLS THEY LEARNED WHEN THEY WERE TRAINING WITH THE LES MILLS TRAINERS
IF YOU NEED SOME HELP, WANT TO KNOW MORE ABOUT IT, AND ARE READY TO MAKE YOURSELF A PRIORITY , YOU CAN CONTACT ME. PS.. I STILL LOVE THAT OTHER BRANDS SKINCARE PRODUCTS. STILL LOVE LES MILLS ON DEMAND, THAT HASN’T CHANGED. BUT I NEED NUTRITIONAL GUIDANCE ALONG THE WAY TO HELP ME WHEN I WANT TO DIVE INTO THAT BOX OF DONUTS, VARIETY IN MY FITNESS ROUTINE, SO IT’S NOT ROUTINE, And NO MEAL REPLACEMENT/SNACK REPLACEMENT BEATS SHAKEOLOGY AND I’VE TRIED THEM ALL.

Want to know more, check out the Wellness Coaching drop box on the blog!

Check Out These FREE Workouts From Some Of Beachbody’s Top Fitness Programs.
Free Beachbody Kids Workouts
Free Workouts Available on Beachbody On Demand

Fuel Good. Feel Good.
For customers who remain nutrition skeptics, this story of four women who transformed their lives, starting with Shakeology, shows why good nutrition matters. When you nourish your body with nutrients, you feel better, and do life better.
Learn how Isabelle Daikeler’s (co-creator of Shakeology®) personal struggle led to a career in health and nutrition, and why she created this superfood shake and what makes this truly innovative product unique.
So, What’s It All About?

Expertizes

What You Do

Help people make a lifestyle change and see results by supporting them and helping them stay committed to their goals.

What You Do

Inspire others to become Coaches and help them succeed in creating their own business while staying healthier, fitter and more committed to their personal successes.

What You Do

Connect people to a fitness program and eating plan that works for them, and help them get started on the path to living a healthy life..

What You Do

Earn commissions and bonuses by introducing people to Beachbody products while earning additional rewards from the Coaches on their team that do the same.

Independent Team Beachbody Coach

Let’s get zen & well together.
COPYRIGHT © 2020 RUNNING TO ZEN
*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link. Thank you!