Eat Clean Stripped Meal Plan

Every year my college girlfriends and I plan a mini vacation together so we can stay in touch. This year the mini vacation is going to be at the river which means I will be wearing a bathing suit. So I have decided to spend the next 2 weeks following the eat clean stripped meal plan to get ready, because who doesn’t like to feel confident in their bathing suit?

You always feel better when you know you are eating as clean as possible, working out and feel lean.  Last year I followed the Stripped plan and I really felt amazing.  I wasn't starving myself or crash dieting it was basically limiting certain food groups and the serving sizes per day of starchy complex carbs, cutting back the dairy and limiting good fats to 1-2 servings a day!  This plan not only gave me energy but it made me feel really amazing!  Belly bloat was gone, sluggish evening feels disappeared and my abs never looked better!  When they say that ABS are made in the kitchen they are NOT joking.

I want to share my tips with you!

Shakeology is my life saver for a snack option.  I know that I'm getting the nutrients my body needs to fight cravings, to have more energy, to stay healthy and to keep my portion control in check.  I lot of people are afraid of meal replacements or protein shakes but this is not your traditional protein shake!  The quality of your food is so important.  If you do not like a lot of foods or veggies then this is a really great way to make sure that you are getting NUTRIENT DENSITY each day!  Nutrients are so important to your body.  I know you can't see them and it's hard to understand what effect they truly have on your health but they MAKE A HUGE difference.  People who started drinking Shakeology have decreased joint pain, cravings, fatigue, and so many more!  You have to give it a try!  If you want to try it, I have single serving packets available that you can purchase and try!

 

The key to my success has always been the challenge groups.  I know that if I have to report in to someone that I am much more likely to stay on track!  I hate having to tell my accountability partner that I let them down!!!  So join my next Beachbody Challenge group and learn tips like this as well as many many more!!!

Send me an email at aplayo@gmail.com for more information on my next challenge group.

Philly Cheesesteak Stuffed Peppers

One of my fellow coach friends recommended this recipe and since my family loves stuffed peppers we had to give this one a try. Can I say EASY?! This was such an easy and delicious meal. It was a hit and it is 100% fixed approved. WIN! WIN!

What you need:
4 bell peppers, cut in half, seeds/membranes removed
2 onions, thinly sliced
8 oz mushrooms, sliced
1 lb grass-fed ground beef (I used ground sirloin)
2-3 Tbs Worcestershire sauce
Hot Sauce, to taste, if desired
8 slices provolone cheese, thin cut
coconut oil spray
salt & pepper, to taste

What to do:
1.) Preheat oven to 350 degrees F
2.) Place pepper halves on a foil lined baking tray and bake until tender, about 15-20 minutes.
3.) In a large saute pan melt coconut oil or ghee over medium heat. Add the onions and mushrooms and saute until the onions are slightly golden in color. Remove from the pan and set aside.
4.) Add ground beef, hot sauce, Worcestershire sauce and salt to the saute pan. Cook until the meat is browned, making sure to let any liquid that releases from the meat evaporate. Add onions and mushrooms back to the pan. Stir to combine.
5.) Drain any water that has accumulated in the baked peppers. Evenly stuff the beef mixture into each pepper and top each half with a slice of provolone.
6.) Place the tray into the oven and bake until the cheese is melted.


 21 Day Fix Containers:
 1.5 Green / 1 Red / 1 Blue

Roasted Cauliflower Mash

I have been on a hunt to add more veggies into my family's diet so when I came across this recipe I just had to try it. Delicious doesn't even describe how yummy this was! If your family loves mashed potatoes, then you must try this one. I paired it with steak and a side of sweet potato to make a complete meal. If you are following the 21 day fix, the cauliflower mash counts as 1 green and 1 tsp. Enjoy!!

What you need:
4 cups cauliflower florets, washed, patted dry
4 tsp olive oil
1 tsp sea salt
1/4 tsp granulated garlic (optional)
2 Tbsp low-sodium organic veggie broth

What to do:
1.) Preheat oven to 400 degrees
2.) Place cauliflower on large baking pan.
3.) Drizzle with oil, toss gently to coat. Season with salt and garlic (if desired).
4.) Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
5.) Place in food processor (or nutribullet); add veggie broth. Pulse until smooth.  

Broccoli Crust Pizza

On this rainy day, I decided to experiment with this unique recipe. I had some broccoli in the fridge that was about to go bad and I didn't feel like eating it so I thought why not give this pizza recipe a try. It was actually a lot of fun to make with the kids and much to my surprise it turned out to be very tasty. Enjoy!

What you need:
12 oz broccoli
2 eggs
1/2 cup mozzarella
1/2 cup parmigiano Reggiano
10 cloves of garlic
1 tsp red chili flakes
1 tsp salt
1 tsp pepper
1 tsp onion powder

Preheat oven to 350 degrees. Mix all ingredients in a food processor until it forms a paste. From there transfer your broccoli paste into cheese cloth and squeeze out the excess water. Line a half baking sheet with parchment paper, spray with a little olive oil to prevent sticking. Spread your mixture across, pressing it into the corners. Bake for 30 minutes, remove from the oven and add your toppings, drizzle with a little olive oil and sprinkle with 1/2 cup of cheese. Bake for 10 minutes. Remove and let cool.

10 TIPS FOR EATING OUT

Here are my top 10 tips when eating out. If you remember these tips, you’ll forever know how to put together a healthy meal, no matter the situation.

 

 

1.      DO YOUR RESEARCH.

Even when you don’t have time to cook, eating out doesn’t mean unhealthy. Use the internet or your smartphone to look up the menu or nutritional info of almost every restaurant and decide what you want to eat before you leave the house. That way, you’ll know just what to order when you get there!

 

2.     PAY ATTENTION TO HOW THE FOOD IS PREPARED.

Menu items usually have a description, indicating how the food is prepared.

•  DON’T get anything that is deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in a cream sauce
• DO look for items that are steamed, broiled, baked, or sautéed

3.     DRINK WATER INSTEAD OF SODA OR JUICE.

Soda is a huge source of sugar and calories, and can ruin your diet all by itself. Try adding fruit like strawberries to your water to spice it up.

4.     CONTROL YOUR PORTION SIZES.

America is known for its larger-than-life portion sizes, so pay attention.  Here are some serving size tips.

• Meat = size of your palm
• Grains = size of a handful
• Vegetables = size of 2 fist
• Fruit = size of 1 fist
• Cheese = size of pointer finger

 

5.     EASY ON THE SALT.

When you’re not cooking your own food, you can pretty much guarantee the food you’re eating has too much salt. Ask restaurants to go light on the salt or omit it altogether. Try to avoid the saltshaker, and look for lower-sodium options if you’re opting for a prepackaged frozen meal.

6.     SKIP THE BOOZE.

Sorry to bring bad news, but beer, wine, and margaritas are filled with sugar and empty calories. Eat your calories, don’t drink them. Plus, once you have a drink or two, you’ll want more!

 

7.     SEND BACK THE FREE FOOD!

The breadbasket, rolls, tortilla chips, wonton noodles, or whatever else they put on the table right when you sit down isn’t FREE of fat, calories, and sodium. You didn’t order it, so don’t eat it!

8.     HAVE IT YOUR WAY.

Most menus use healthy ingredients, but the preparation makes them unhealthy. The great part about eating at a restaurant is that 9 times out of 10, they will happily prepare your food however you would like it prepared. Speak up, don’t be shy.

9.     “UNDRESS” YOU FOOD.

Always ask for the sauce/condiments on the side! Instead of pouring it on, dip your fork in the sauce before you take a bite.

10.   SKIP DESSERT.

Skipping dessert can save you 500-1,000 calories or even more. You’ll be glad you did.
 

 

FREE 5 day Meal Planning Group

I am hosting a FREE 5 day Meal planning group starting May 11th.

Learn the basic principles of meal planning and prepping to save your family time, hassle and money. By taking a little time to prepare you will learn to make healthy choices for you and your family throughout your busy week.
 
Email me at aplayo@gmail.com to participate in the group.