Weekly Meal Plan

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Here are the links for the meals..

Cheeseburger Skillet meal: https://kyleecooperwordpress.org/2016/04/05/bacon-cheeseburger-skillet/

Spaghetti Squash Chicken Alfredo: http://www.thegunnysack.com/chicken-alfredo-spaghetti-squash/

Crockpot Chili: http://easylivingtoday.com/21-day-fix-tips/

Lasagna Roll-Ups: https://kyleecooperwordpress.org/2016/03/15/21-day-fix-approved-lasagna-roll-ups/

Crock Pot Meatloaf: http://christinepechulis.blogspot.com/2015/02/slow-cooker-meatloaf-21-day-fix-approved.html?spref=pi&m=1

Taco seasoning: 2 Tbsp. cumin, 1 tsp. paprika, 1/2 tsp. cayenne pepper, 1/2 tsp. onion powder, 1/2 tsp. garlic powder, 1/4 tsp. black pepper, and 1/4 tsp. chili powder

 

Grocery List:

Bananas

Apples

Clementines

Pineapple

Romaine and spinach

Carrots

Broccoli

Red onion

Yellow onion

1 green bell pepper

Spaghetti squash

Garlic cloves

Cilantro

Brussel sprouts

Lettuce (tacos)

Tomato

Greek Yogurt

Almond milk

2 cups cheddar cheese

1 cup Mozzarella

Crumbled goat cheese

Butter

1/2 cup half and half

4 oz. cream cheese

Ricotta cheese

Eggs

All Natural Peanut Butter

Coconut oil

1 cup red wine

1 small chicken breast, 1 chicken breast

1 pound ground beef, 1 pound ground beef, 2 pounds ground beef, 1 pound ground beef

1 pound ground turkey, 1/2 pound ground turkey

Turkey bacon

Dijon mustard

Mustard

Ketchup

Worcestershire sauce

2 (14.5 oz) diced tomatoes

1/2 cup tomato sauce

2 cans of pinto or kidney beans

1 cup chicken broth

Garlic powder, sage, flour, salt, pepper, parsley, chili powder, minced garlic, Italian seasoning, onion powder, minced onion

1/2 cup Parmesan cheese

1 cup rolled oats

Lasagna noodles

All natural spaghetti sauce

Whole wheat tortilla shells

Frozen sweet potato fries

 

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Country Heat- Week Two Meal Plan and Recipes

Week Two meal plan and recipes are all listed below!! Hopefully you found Week One to be helpful and as a guide for you to use! You’ll see Week 2 is very similar to Week One in several aspects. I’ll be going back to work this week- so my lunches and snacks stay pretty predictable! Also– I may be off a few containers, but when I am keeping daily track I’ll be sure to track accurately 🙂

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Egg Muffin recipe:

https://kyleecooperwordpress.org/2015/12/21/egg-muffins/

Taco Meat:

1 lb. lean ground beef or lean ground turkey. Cook all the way through. Add 1 Tbsp. chili powder, 2 tsp. ground cumin, 1 tsp. coriander, 1/2 tsp. onion powder, 1/2 tsp. garlic powder, 1/2 tsp. dried oregano, 1/2 tsp. smoked paprika, 1 tsp. sea salt and 1/2 cup water to cooked meat. Let simmer for 5-10 minutes. Mix occasionally.

Chicken Alfredo:

Chicken Alfredo

Flat Bread Pizza

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Zucchini Chips

Zucchini Chips “Fixate”

Bacon Cheeseburger Skillet

https://kyleecooperwordpress.org/2016/04/05/bacon-cheeseburger-skillet/

Lasagna Roll-Ups

https://kyleecooperwordpress.org/2016/03/15/21-day-fix-approved-lasagna-roll-ups/

Cauliflower Mash

1- Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place 8 cups of cauliflower florets (washed, patted dry) and 2 cloves crushed garlic in steamer basket; cook for 10-12 minutes, or until tender

2- Place cauliflower mixture, 1/3 cup unsweetened almond milk, 3 tsp. EVOO (extra-virgin olive oil), and 1/2 tsp. sea salt in food processor or blender; pulse until smooth.

3- Serve hot

Taco Casserole

http://annwoelfel.blogspot.com/2015/01/taco-casserole-great-for-meal-prep-21.html?m=1

 

Country Heat–Week One Meal Plan and Recipes

Howdy!! Welcome to my Week One meal plan and recipes for Country Heat! I wanted to share my weekly plan and also provide you with the recipes for easy access..

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Egg Muffin recipe:

https://kyleecooperwordpress.org/2015/12/21/egg-muffins/

Taco Meat:

1 lb. lean ground beef or lean ground turkey. Cook all the way through. Add 1 Tbsp. chili powder, 2 tsp. ground cumin, 1 tsp. coriander, 1/2 tsp. onion powder, 1/2 tsp. garlic powder, 1/2 tsp. dried oregano, 1/2 tsp. smoked paprika, 1 tsp. sea salt and 1/2 cup water to cooked meat. Let simmer for 5-10 minutes. Mix occasionally.

Mexican Lasagna:

https://kyleecooperwordpress.org/2015/12/08/mexican-lasagna/

Cauliflower Mash

1- Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place 8 cups of cauliflower florets (washed, patted dry) and 2 cloves crushed garlic in steamer basket; cook for 10-12 minutes, or until tender

2- Place cauliflower mixture, 1/3 cup unsweetened almond milk, 3 tsp. EVOO (extra-virgin olive oil), and 1/2 tsp. sea salt in food processor or blender; pulse until smooth.

3- Serve hot

Spaghetti Squash

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Cut the squash in half, scoop out the seeds, place in a baking dish with an inch of water in the microwave and cook for 15 minutes. Then scoop out the ‘noodles’ We used an all natural spaghetti sauce.

Philly Cheese Steak Stuffed Peppers

http://www.simplyanchored.net/2015/03/philly-cheese-steak-stuffed-peppers.html

Flat Bread Pizza

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Zucchini Chips

Zucchini Chips “Fixate”

Chicken Fajitas

http://www.spendwithpennies.com/easy-chicken-fajitas/

Healthy Pizza Popover

https://kyleecooperwordpress.org/2016/03/22/pizza-popover/

Broccoli Tots

21 Day Fix Approved Broccoli Tots

 

Here is a video walking you through how I set up my weekly meal plans 🙂

 

Taco Peppers

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Ingredients:

4 peppers

1 pound ground beef/turkey

1 pkg. taco seasoning

1/2 cup water

1 cup brown rice (cooked)

1 can black beans (drained)

1 cup salsa

1 cup corn

1 cup Mexican shredded cheese

Directions:

1- Cut off the top of the peppers and clean out the inside.

2- Place in baking dish and cook at 350 for 20 minutes.

3- While peppers are cooking, brown hamburger – then add taco seasoning and water.

4- After meat is prepared- add corn, black beans, rice, and 1 cup of salsa.

5- Put filling into cooked peppers.

6- Top with cheese and cook for 15 minutes.

7- ENJOY!

Top 3 Tips for Staying on Track over the Weekend

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The weekend is definitely my trouble/struggle time. I’m home more than I am throughout the week. I’m not as active and on the go! But I hate to see all my hard work throughout the week go to waste. So I thought today of my 3 big things I focus on during the weekend to help stay on track!

1- Increase your water intake!! It helps keep you full and your digestive system on track! Plus if you are drinking alcohol- alternate each drink with water!!
2-Push play– do NOT skip your workout!! Go for a walk or something-anything! Do not skip out on that calorie busting activity! Keep your metabolism running and you’re just more likely to make better choices!
3- Eat healthy snacks in between meals. I struggle with this the most. Usually sleep in so I don’t always get my normal breakfast or I eat it later and it throws my whole eating schedule off. But focus on getting those snacks in so you aren’t so hungry at lunch and dinner!
Hope you find my tips helpful! Feel free to SHARE or TAG someone who could use these! Have a great weekend friends!!