Healthy Pantry Staples

These {{Pantry Staples}} are key ingredients for making healthy meals. 

When you can go organic!  Stock your pantry shelves with these basics.  Then, once or twice a week, shop for more perishable foods.

{{Healthy Pantry Staples}}

• dried beans and lentils
• canned no-salt-added beans
• brown rice, jasmin rice 
• pasta - whole grain, brown rice, gluten free pasta
• flour - coconut, whole wheat, buckwheat, almond, spelt, oat, corn, gluten free  
• organic pancake mix 
• rolled and/or steel-cut oats
• canned no-salt-added diced tomatoes
• low-sodium organic vegetable or chicken broth
• organic coconut butter 
• coconut oil 
• extra virgin olive oil 
• no-salt-added peanut or almond butter
• raw almonds, cashews, walnuts, pistachios, pumpkin seeds, and sunflower seeds
• organic dried cranberries, apricots, dates, and raisins
• balsamic vinegar  
• apple cider vinegar
• nutritional yeast
• organic tomato sauce 
• organic honey
• stevia 
• organic raw sugar
• cinnamon 
• organic no salt seasoning 
• pink himalayan sea salt
• organic black pepper 

Some of these items can be found in my favorites via Amazon. 

http://astore.amazon.com/mifit12-20

Lemon-Berry Mocktail

LEMON-BERRY MOCKTAIL 

3/4 c. of blueberries 

3/4 c. of strawberries 

3/4 c. of lemonade (store bought or homemade)

1 c. of sparkling water (I use flavored)

1).  Muddle the berries on the bottom of a glass.

2). Pour lemonade into the bottom of the glass of carafe. (I used store bought Simply Lemonade).

3). Pour into the glass the sparkling or seltzer water.  I'm a big LaCroix fan, this time I only had Canada Dry on hand.

4).  Put the Mocktail inside the refrigerator for at least 10-20 minutes.

5). The result is a beautiful and refreshing  Mocktail!  Perfect for summer BBQ's, parties, or just relaxing on your porch!  

 {{NOTE}} : If you are serving more people double the recipe accordingly or add more berries and seltzer. 

{{BONUS}} : It is kid friendly and a healthy treat without all the extra calories of a cocktail! 

T-25 {QuickStart}

T-25 {QuickStart}

This is the 5 day jump start diet that comes with the T-25 workout program! This plan is meant to motivate you and help you shed some weight. It is only to be used for 5 days

DAY 1

Breakfast: Raspberry Protein Shake
– 1 c nonfat milk
– 1/3 cup fresh or frozen raspberries
– 1 scoop shakeology, any flavor
– 1 Tbsp. flaxseeds
– 1 cup ice

AM Snack: Sweet citrus yogurt
– 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel

Lunch: Chicken and Spinach Salad
– 2 cups fresh baby spinach
– 1/4 medium cucumber, sliced
– 1/2 cup sliced mushrooms
– 1 medium carrot, shredded
– 11/2 tsp. extra-virgin olive oil
– 4 oz. cooked chicken breast, boneless, skinless, sliced
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl
· Drizzle with oil and vinegar; toss gently to blend
· Top with chicken

PM Snack: Turkey, Goat cheese, and avocado rolls
– 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.

Dinner: Grilled fish tacos with cabbage citrus slaw
– 6 oz. raw cod (or flounder or fluke), washed, patted dry
– 1/4 tsp. sea salt
– 3 (4-inch) corn tortillas
– 3/4 cup shredded raw cabbage
– 6 fresh cilantro springs
– 2 Tbsp. fresh lime juice
– 1 dash cayenne pepper (to taste; optional)
– 1/4 medium avocado, cut into 6 slices
· Preheat grill or broiler to high
· Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside
· Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.
· Season with lime juice and cayenne (if desired)
· Top each tortilla wit two avocado slices; fold and serve

DAY 2

Breakfast: Silky almond smoothie
– 1/2 cup nonfat milk
– 1/4 cup unsweetened almond milk
– 1/4 cup water
– 1 scoop shakeology, any flavor
– 1 Tbsp. all-natural almond butter
– 1 cup ice
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.

AM Snack: Grapes
– 1 cup of red or green grapes

Lunch: Avocado Veggie Burger
– 1 veggie burger patty
– 1 whole-grain hamburger bun
– 1/8 medium ripe avocado, mashed
– 1 Tbsp. prepared salsa
– 1/4 medium apple, sliced
· Preheat grill or broiler to high
· Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.
· Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.
· Serve with apple on the side

PM Snack: High protein hard-boiled egg snack
– 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.

Dinner: Chicken in foil
– 1 (4-oz.) raw chicken breast, boneless, skinless
– sea salt and ground black pepper (to taste; optional)
– 1 medium new potato, sliced
– 1/4 medium red bell pepper, chopped
– 1/4 medium onion, chopped
– 1 fresh thyme sprig
· Preheat oven to 375° F.
· Season chicken with salt and pepper if desired. Set aside
· Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.
· Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.

DAY 3

Breakfast: Yogo Berry Blast Shakeology
– 1 cup water
– 1/2 cup nonfat vanilla yogurt
– 1 cup fresh or frozen mixed berries
– 1 scoop Shakeology, any flavor
– 1/2 cup ice

AM Snack: Tropical Quinoa Snack
– 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.

Lunch: The perfect food improved
– 2 large hard-boiled eggs, cut in half, yolks removed and reserved
– 4 tsp. mayonnaise
– 1 tsp. mustard
– 1 green onion, finely chopped
– Sea salt and ground black pepper (to taste; optional)
– Paprika
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth
· Season with salt and pepper if desired
· Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.

PM Snack: Chicken and Swiss Cheese Cracker
– 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese

Dinner: Lemon-dill halibut
– 1 (6 oz.) raw halibut fillet
– 1 1/2 tsp. extra-virgin olive oil
– 1/4 tsp. lemon pepper
– 1 dash sea salt
– 1 fresh dill sprig, finely chopped
– 1/2 cup cooked whole wheat couscous, hot
– Lemon wedges (for garnish; optional)
· Preheat oven to 500° F.
· brush both sides of halibut with oil. Place on baking pan.
· Sprinkle halibut with lemon pepper, salt, and dill.
· Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.
· Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.

DAY 4

Breakfast: Morning Delight Smoothie
– 1 cup 100% orange juice
– 1/3 medium banana, cut into chunks
– 1 scoop Shakeology, any flavor
– 1 cup ice
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.

AM Snack: Cinnamon-Ricotta Berries
– 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.

Lunch: Sirloin-Topped Arugula Salad
– 4 oz. raw lean top sirloin steak
– 2 cups fresh argula
– 10 cherry tomatoes (or grape tomatoes), cut in half
– 1/2 cup canned, drained artichoke hearts
– 1 1/2 tsp. extra-virgin olive oil
– 1 Tbsp. balsamic vinegar
· Preheat grill or broiler to high
· Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.
· Place arugula, tomatoes, and artichoke hearts in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend.
· Cut sirloin into thin slices; place on top of salad.

PM Snack: Tuna and celery boat
– 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil

Dinner: Roasted Tofu with Veggies
– 1 lb. firm tofu, drained, cut into cubes
– 5 cloves garlic, chopped
– 12 oz. green beans, trimmed
– 1 cup medium mushrooms, cut into quarters
– 1 medium onion, cut into chunks
– 3 medium red potatoes, cut into quarters
– 1 Tbsp. extra-virgin olive oil
– 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)
· Preheat oven to 375° F.
· Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
· Sprinkle with seasoning blend if desired; toss gently to coat well.
· Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.
· One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.

DAY 5

Breakfast: Peanut butter cup Shakeology
– 1/2 cup water
– 1/2 cup unsweetened almond milk
– 1 Tbsp. all-natural peanut butter (or almond butter)
– 1 scoop Shakeology, any flavor
– 1/3 medium banana, cut into chunks
– 1/2 cup ice
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth

AM Snack: Fresh Melon
– 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)

Lunch: Turkey and vegetable sandwich
– 2 slices whole-grain bread
– 2 tsp. prepared pesto sauce
– 1/4 medium avocado, sliced
– 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced
– 1/4 medium cucumber, sliced
– 1 slice medium tomato
– 1 thin slice medium red onion
– 2 romaine lettuce leaves, washed, patted dry
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM Snack: Roast Beef Roll-Ups
– 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.

Dinner: Chef Salad
– 2 cups chopped romaine lettuce
– 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped
– 1 oz. low-sodium, nitrite-free, lean ham, chopped
– 1 oz. part-skim mozzarella cheese, chopped
– Medium potato, chopped
– 1/8 medium avocado, diced
– 5 medium black olives
– 1 tsp. extra-virgin olive oil
– 1 Tbsp. red win vinegar
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend.

Turbofire {QuickStart}

This is the 5 day jump start diet that comes with the Turbofire workout program! This plan is meant to motivate you and help you shed some weight. It is only to be used for 5 days.

DAY 1

Breakfast: Turkey Bacon Breakfast Sandwich
– 1 slice low fat turkey bacon
– 2 slices whole wheat toast
– 1 egg, scrambled or poached
– 1/2 tomato sliced

Snack 1
– 1/2 medium banana
– 7 walnut halves

Lunch: Tuna Salad
– 3 cups of mixed greens
– 4 oz. water-packed tuna (drained)
– 5 cherry tomatoes
– 1 stalk chopped celery
– 3 scallions diced
– 2 Tbsp. clean eating ranch dressing
– 1 cup of green tea

Snack 2
– One serving Shakeology
– 8-16 oz. water
– 1/2 tbsp. almond butter
– Mix in blender with ice

Dinner: Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
– Four 6 oz. chicken breast halves
– 1/3 cup Dijon mustard
– 3 Tbsp. honey
– 1 Tbsp. parsley flakes, salt to taste
– 4 cups broccoli
– 4 Tbsp. Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:
• Calories: 1,183
• Total Fat: 41 g
• Protein: 107 g
• Carbs: 101 g
• Fiber: 16.5 g

 DAY 2

 Breakfast: Melon and Yogurt

– 6 oz. low-fat strawberry yogurt
– 3/4 cup cubed cantaloupe
– 1 tsp. honey

Snack 1
– Shakeology
– 8-16 oz. water
– 2 tsp. peanut butter
– Mix in blender

Lunch: Turkey Avocado Wrap
– 3 slices turkey breast (4oz)
– 1 whole wheat tortilla
– 1/2 tomato diced
– 1/4 avocado sliced
– 3 lettuce leaves or a handful of mixed greens
– 1 Tbsp. clean eating Italian dressing

Snack 2
– 1 Tbsp. peanut butter, spread across 2 celery sticks
– Top with 15 raisins.

Dinner: Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
– two 4 oz. pieces of wild salmon, without skin
– 3 Tbsp. teriyaki marinade or sauce
– 2 pineapple rings
– 1 garlic clove
– 1 medium head of bok choy
– 1/2 tsp. sesame oil
– 1/3 cup of brown rice
– 1 tsp. powdered ginger
Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan.
Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count
• Calories: 1,193
• Total Fat: 33 g
• Protein: 79 g
• Carbs: 155 g
• Fiber: 15 g

DAY 3

Breakfast: Pineapple and Cottage Cheese
– 8-16 oz. low-fat cottage cheese
– 2 pineapple rings, canned in juice, drained or fresh

Snack 1
– 1 zucchini, cut lengthwise
– 1 large carrot, cut into spears
– 2 Tbsp. clean eating ranch dressing

Lunch: Loaded Baked Potato
– 1 medium baked potato
– 1 Tbsp. low-fat sour cream
– 1 scallion diced
– 1 slice of turkey bacon, cooked and crumbled
– 1 slice of low-fat cheese

Snack 2
– 1/2 cup of strawberries
– Shakeology
– 1 cup nonfat milk (almond or soy is acceptable) Add water to taste

Dinner: Chicken Tacos with Beans and Quinoa
– Two 6-oz. chicken breasts, grilled and then diced
– 5 Tbsp. pico de gallo
– 1Tbsp. low-fat sour cream
– 4 small whole wheat flour tortillas
– 1/2 avocado peeled and sliced
– 5 sprigs fresh cilantro
– 2 cups of black beans cooked, 2 1/2 cups of quinoa cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count
• Calories: 1,211
• Total Fat: 17.5 g
• Protein: 101 g
• Carbs: 164 g
• Fiber: 25.5 g

DAY 4

Breakfast: Pb & Banana Shakeology
– 1/2 medium banana
– 2 tsp. peanut butter
– 1 scoop of Chocolate Shakeology
– 8-16 oz. water, ice as needed

Snack 1
– 1 medium apple
– 1 Tbsp. almond butter

Lunch: Egg salad Wrap
– 2 hard-boiled eggs, yolk removed from one
– 1/4 cup of low-fat cottage cheese
– Whole wheat tortilla
– 1 Tbsp. Dijon mustard
– 1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2
– 10 raw almonds, 1 medium orange

Dinner: Steak, Spinach and Baked Potato
– two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
– 1 Tbsp. soy sauce
– 1 Tbsp. black pepper
– 1 garlic clove, crushed for the marinade, red pepper flakes (optional)
– 12 oz. bag of fresh chopped spinach
– 1 garlic crushed clove
– 3 Tbsp. low-fat sour cream
– 2 Tbsp. Parmesan cheese
– 1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count

• Calories: 1202
• Total Fat: 43 g
• Protein: 86 g
• Carbs: 135 g
• Fiber: 22 g

DAY 5

Breakfast: Strawberry Waffle and Sausage
– 1 whole wheat waffle
– 1 tsp. strawberry preserves
– 2 turkey sausage link

Snack 1
– 1/2 medium banana
– 1/2 cup nonfat milk
– 1 scoop Shakeology
– 1/2 cup of water, ice as needed

Lunch: Chicken and Hummus Pita

– 3 oz. broiled or grilled chicken, sliced thinly
– 1 Tbsp. hummus
– 1/2 cup of alfalfa sprouts
– 2 slices of tomato
– 3 slices of cucumber
– 1/2 6-inchwhole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2
– 1 cucumber
– 1 red bell pepper cut into slices
– 1 oz. low-fat cheddar cheese

Dinner: Rosemary Pork Chop with Peas and Wild Rice
– Two 4oz. pieces lean, boneless pork loin chop,
– 2 Tbsp. rosemary
– 1/2 tsp. olive oil
– 1 cup peas
– 1/3 cup wild rice

Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count
• Calories: 1,190
• Total Fat 32 g
• Protein: 102 g
• Carbs: 132 g
• Fiber: 19 g

Egg In A Mug.

This recipe is so easy!! All you need is a mug, eggs, and whatever toppings you'd like to add! Ready in minutes! 

EGG IN A MUG ::

{INGREDIENTS}

🔺2 eggs.

🔺Unsalted seasoning. 

🔺1 tbsp. of shredded cheese (optional)

🔺Chopped/frozen veggies (I used spinach cubes, 1/2 an onion, 1/2 a pepper) 

🔺Cooking spray - coconut or olive oil.

🔺2 slices of chopped turkey bacon or whatever you'd like. (Vegans - this is optional)

{DIRECTIONS}

1). Spray the inside of your mug with the oil. 

2). Chop your veggies and meat.

3).  Scramble your eggs and mix in the ingredients.  

4).  Pour the scrambled mix into your mug. 

5).  Place the mug into the microwave for 3 minutes. 

 **HALFWAY :: take the mug out of the microwave and fluff it with a fork from top to bottom. This will ensure the egg cooks throughly.

** NOTE :: Not all microwaves are created equal.  Some may require cooking up to 5 minutes. 

6).  Take your mug out of the microwave, let it cool for a little bit, and enjoy your delicious eggs! 

21-Day Fix friends follow guide below ::

❤️ 1 1/2 Reds {Protein} - Eggs and Turkey Bacon

💚 2 Greens {Veggies} - Onions, Peppers, and Spinach

💙 1 Blue {Healthy Fat} - if cheese is used. 

Easy Sweet Potato Nachos

Ya'll did you know today is "National Nacho Day"!! What, what?!? Yummy!

Today marks the day people celebrate the creation of nachos from Northern Mexico. I don't know about you but I love nachos!  

One Friday I was craving nachos but wanted to make them somewhat healthier and not completely binge.  I had leftover ground turkey with peppers and onions from the night before to use as a topping.  So I quickly made them with sweet potatoes in the microwave. 

INGREDIENTS:

1 sweet potato 

1 tsp. of unsalted seasoning

1/2 tsp. of salt

1 can of coconut oil spray

1).  Thinly slice the sweet potato with either with a mandoline or a knife.

2).  Mix the sweet potato in a bowl with the seasonings.

3).  Place parchment paper on a plate. 

4).  Layout the sweet potato slices in a single layer.

5).  Lightly spray each side of the chip with coconut oil spray.

6).  Microwave on high for 3 1/2-4 minutes. Check the chips for crispness.

7).  If need be, reheat the chips at 30-second intervals until you have the desired crispness.  

** NOTE:  Each microwave is slightly different, so watch your chips to determine the best time for your microwave.  

Put your desired toppings on the chips and ENJOY!! 

No Bake Peanut Butter-Vanilla Shakeology Bars

No Bake Peanut Butter-Vanilla Shakeology Bars

Ingredients:

- 3 tbsp. of Honey

- 2 tbsp. of Shredded Coconut 

- Dash of Cinnamon 

- 3/4 c. Enjoy Life Mini Chocolate Chips 

- 1/2 c. Peanut Butter

- 1/2 c. Rolled Oats

- 1/2 c. Vanilla Shakeology (can use chocolate)

1).  Mix all ingredients inside a bowl.

2).  Flatten into a container or small brownie pan with clean hands.

3).  Place the bars inside the refrigerator for at least 10 minutes. 

4).  Remove from the refrigerator and cut into small pieces.

5).  Enjoy!

**These healthy treats are a sweet and great for reducing cravings!  

*** If you'd like to know more about Shakeology send me a message!  I'd be happy to help!