Meal Planning: Healthy Meals Made Simple

Have you ever wished someone would just tell you what to buy and what to eat for weight loss success? The online meal planner you receive with a paid membership with Team Beachbody may be just the thing you’re looking for.

Here is a snapshot of a meal plan.

Meal plan overviewYou will notice that one meal or snack per day is replaced with Shakeology.  When you set up your meal plan, you select whether or not you will be drinking Shakeology – it is an optional part of the meal plan program.   Personally I prefer to include it.  It’s a fantastic way to get more veggies and superfoods in each day.   If you click on the name of each meal it will open the recipe like this:

Meal plan recipeBefore you print your shopping list you can trade out any meals that you don’t like.  For example, I don’t like seafood so I would trade out any meals that included seafood.  Once you like the plan for the week you click on the shopping list and delete any items that are already in your pantry.  Then just print the list and you have an easy plan for success for the week!

meal plan shopping

Team Beachbody® makes it easy to plan everything you’re going to eat, so you’ll always have delicious food that supports your fitness and your weight loss program. You can figure out your personal nutrition requirements, build and print out menus and shopping lists, and make sure you have plenty of variety so you’ll never get bored.

In addition to your meal planner you also receive a 10% discount on all Beachbody products as well as tips and recipes, VIP access to Beachbody celebrity trainers, question & answer sessions and special articles.

Risk Free

You can cancel within 30 days and receive a full refund.  Get started today!red_buynow

Lentil Salad – High Protein, High Fiber

photo by rusvaplauke from Flickr

photo by rusvaplauke from Flickr

A Delicious Way to Get More Protein and Fiber

I am continually trying new recipes to find new ways to eat nutrient dense foods.  Lentils are very high in protein and fiber and are easy to cook.  This is a recipe I tried last week and my family loved it.  It makes great leftovers as well.  Make a batch on the weekend and divide servings to eat for lunch throughout the week.  You can tweak the recipe to include other vegetables as well.  I added some zucchini and some leftover Brussels sprouts with the carrots and celery.

Ingredients

1 cup dry lentils
2 carrots, chopped
1 celery stalk, chopped
1/4 onion, chopped
1 teaspoon Italian seasoning
1/2 teaspoon garlic salt
salt and pepper to taste
2 tablespoon red wine vinegar
4 tablespoons olive oil
2 tablespoon dijon mustard

Directions

Simmer lentils in water until tender, about 40 minutes.

Saute carrots and celery in a small amount of olive oil.  Season with Italian seasoning, garlic salt, salt and pepper.

Add seasoned vegetables to lentils.  Mix vinegar, olive oil and mustard together and add to lentil salad.  Serve warm and enjoy.

 

 

Meatballs Two Ways – Food Prep Made Easy

Köttbullar_i_skål (1)One of the keys to my success with eating real food  is doing my food prep  in advance.  I usually prepare foods on Sunday so that during the work week my lunch is a no-brainer.  One of my favorite things to prepare ahead of time are meatballs.  Here are two different meatball recipes I use.  I prepare these and then package them in single serving sizes.  When it’s time to pack my lunch I bring greens, veggies and a serving of meatballs.  Easy peasy.

Turkey Meatloaf Muffins

(the original recipe was from Bodybuilding.com)

  • 2 lbs ground turkey (or chicken)
  • 3 egg whites
  • 1 cup quick cooking oats
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black pepper
  • 2 tsp chipotle pepper spice
  • 1 tsp salt
  • 2 tbsp garlic powder (2 cloves minced)
  • 1 small onion (finely chopped)
  • 2 celery stalks (finely chopped)

Directions:
Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan.
Bake for 40 minutes.
Makes 12 muffins.
Serving Size: 2 muffins

Southwest Meatballs

  • 1 lb grass fed ground beef
  • 1 large egg
  • 1/2 of a red bell pepper finely diced
  • 1/3 cup green onion, chopped
  • 1 medium sized jalapeno, seeded and finely diced
  • 1/4 cup packed fresh cilantro, chopped
  • 11/2 teaspoons ground cumin
  • 1/2 teaspoon garlic powder
  • 2 teaspoon dried oregano
  • 1/2 teaspoon garlic granules or powder
  • 1/4 cup flour
  • 1 1/2 teaspoons coarse sea salt
  • 1/2 teaspoon cracked pepper
  • Optional:1/2 cup aged raw goat cheddar, grated (or any cheese really)

Instructions
Preheat the oven to 350 degrees and grease a large cookie sheet or line with parchment paper. Add everything to a large bowl and gently mix till well combined. Make golf ball size meatballs out of the meat mixture and place them about 1 inch apart on the prepared cookie sheet. Bake in the oven for about 20 minutes or until the internal temperature of the meat balls reaches 165 degrees.