Breakfast Ideas for 21 day fix and Hammer & Chisel

Kyle and I recently starting the Master's Hammer & Chisel program. I'm really enjoying the weight lifting and muscle building. The MHC's nutrition plan is very similar to the clean eating of the 21 day fix. It's all container colored portioned clean eating. And it WORKS that's why it's so popular! It provides your body with the balance it's needs to fuel it at it's best.

I shared some lunch ideas and dinner ideas and now I wanted to share a weeks worth of breakfast ideas.

I tend to do Shakeology for breakfast after my workouts and I make them into a whole meal by adding lots of extras in the blender. Here is a list of my favorite recipes.

My kids love oatmeal so this is an easy one to throw together as I make them breakfast as well.
Half cup of plain oatmeal with 1 tsp of almond butter and a dash of cinnamon. And a side of 2 hard boiled eggs. I love the hard boiled eggs from Costco because they are ALREADY peeled!
1 yellow, 1 spoon, 1 red

On the topic of Oatmeal, overnight oats can also be a good option for quick grab and goes in the morning.

Kid approved Clean Waffles

Eggs and toast is another throw together morning meal I often make.
One piece of toast, covered with a cup of sauted greens, then I add two over easy eggs, and top with a small scoop of salsa. Delish!
1 yellow, 1 gree, 1 red, 1/4 purple

Egg Cups are a quick and easy option to prepare ahead of time.

Mexican Breakfast Scramble

Oatmeal Bites

Blueberry & Banana Oatmeal Cups

I've been working on some oatmeal muffins for quite some time. But I wasn't going to be happy with posting something until the kids approved it. The first batch was healthy, too healthy, and dry. The kids were not fans and Kyle and I weren't really either. I moistened them up a bit and we really liked them... but the kids still weren't crazy about them and I found half eaten muffins sitting in random spots that morning. That's the first sign... when they don't ask for another one, lol. 

So this morning we attempted it again. I search for recipes then I change things around a bit to clean them up. Not wanting added sugar or flour. These were great. Personally I am not a fan of molasses but I substituted it with honey for the brown sugar. I could taste the molasses but others couldn't and the kids didn't' seem to mind because they devoured them up! 

I used my blender to mix in most of the ingredients, minus the blueberries, half the oatmeal, and the baking soda. Otherwise it's a great dump and pour recipe!

Ingredients:
2 eggs
2 1/2 cups old fashioned oats, divided (place 1 cup in blender with other ingredients, use 1 1/2 cups in bowl so muffins have an oatmeal flake texture)
2 ripe bananas
3/4 cup honey or pure maple syrup
1 Tbsp dark molasses (you could half this if you're not a fan of molasses like myself)
1 tsp vanilla extract
1 tsp baking powder
1 cup blueberries (fresh or frozen, thawed)

Directions: 
Preheat oven to 400°F and spray muffin tin
Place first six ingredients in blender and blend until smooth.
In separate bowl put 1 1/2 cup oats, 1 tsp baking powder, & 1 cup blueberries. Add in mixture from blender and stir to combine. Evenly separate into muffin tin and cook for 20 minutes. Allow to cool for 10 or so minutes.

Fix Count:
1 muffin = 1 yellow AND 1 purple

Emma was excited for the new muffins however everything is a "cookie" when it involves oatmeal and sweeteners. :-P

Yummy! I didn't blend all the oatmeal in the blender because I wanted to oatmeal look in the finished muffins. Goal achieved!

Mexican Scramble

We love having breakfast for dinner. It's a great quick, last minute idea that we keep on our weekly menu to use on nights we need something in little time. This dish was fun to throw together with a Mexican flare. Spice it up with some avocado and Greek yogurt (aka our sour cream)

Mexican Scramble
Serves 2

Ingredients:
1 onion, diced
1 bell pepper, chopped
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp sea salt
sprinkle of turmeric
1 can low sodium black beans (I used kidney beans here because that's what I had)
4 eggs
2 Tbsp fresh cilantro, chopped
1/2 cup fresh salsa
1/2 avocado
2 spoonfuls of Greek yogurt

Preparation:
Spray pan with coconut oil and heat skillet. Cook onion and pepper over medium heat until onion is translucent. Lower heat.
Add in your spices and beans, stir to combine. Once beans are slightly warmed add in eggs and toss to scramble. Keeping heat low will help eggs to stay light and fluffy. Folding all together every so often as it cooks.
Divide onto two plates and top with cilantro, 1/4 cup salsa, 1/4 avocado, and a dollop of yogurt.

Fix count:
1 red, 1 green, 1 yellow, 1 blue

Zucchini Egg Cups

These are great quick breakfast items. I store in the fridge and then warm up 30-45 seconds in the microwave. 

I spiralized some zucchini with my veggetti and placed in a non-stick muffin tin that I sprayed with coconut oil.

Mixed 12 eggs with a pinch of salt and pepper then evenly distributed into 12 muffin tin cups. I then sprinkled with some 21 day fix extreme all purpose seasoning.

Baked at 400 for 20 minutes. The egg cups rise but give them some time and they will shrink back down.

Yummy!! 

Ingredients

12 eggs

1 zucchini 

Salt & pepper

Spray oil to grease the pan

21 day fix extreme all purpose seasoning

Fix count: 

3 muffins = 1.5 red, .5 green

Lunch Ideas for 21 Day Fix

Lunch seems to be a challenge when you're just starting off on the 21 day fix. My favorite 'fast food' are jar salads, because I can make them ahead of time and grab them when I don't have anything else prepared, heading to the park for a picnic, or if the kids are eating another peanut butter and honey sandwich!

Jar Salad Post 1 & Jar Salad Post 2

Flatout Pizza's can be super quick, easy, and fun!!

Left overs are another great thing for lunches!!!  A lot of fix meals we've made have a lot left overs which makes for quick grabs the following days.

Homemade Spaghetti Sauce with Turkey Meatballs

Dinner Ideas for 21 day fix

I wanted to share a weeks worth of my favorite 21 day fix recipes. Or clean recipes I've converted for you with container counts!

Homemade Spaghetti Sauce with Turkey Meatballs

Turkey Stuffed Zucchini Boats 

Fiesta Shrimp - This is one of our all time favorite 21 day fix recipes. We eat it over spaghetti squash or veggetti zucchini/squash noodles. You can not leave out the feta cheese and cilantro garnish; it's what makes the meal phenomenal! by: Fit Mom Angela D

Thai Turkey Lettuce Wraps

Rustic Turkey & Veggie Soup by: Fit Mom Angela D

Jambalaya by: Adventures of a Shrinking Princess

Loaded Paleo Nachos - based off linked recipe by Lexis Clean Kitchen
Fix count: 1 yellow, 1 red, 1 blue, 1/4-1/2 purple (salsa)

Turkey Stuffed Zucchini Boats

Turkey Stuffed Zucchini Boats - I LOVE zucchini!




4 medium-large zucchini's cut in half and inside scooped out
1-1.5 lbs ground turkey
8oz mushrooms, chopped
1 onion, diced
1 can diced tomatoes, drained

1 tsp each of the following: chili powder, garlic powder, cumin, paprika, oregano, salt
3/4 cup mozzarella cheese, shredded

Preheat oven to 350.
Place halved zucchini in shallow baking dish.


In skillet, brown turkey; add in seasoning and onion, saute for a few minutes. 


Then add in mushrooms and chopped zucchini insides. 


Once veggies are soft add tomatoes and simmer until warmed through. Then scoop filling out evenly into 8 zucchini boat halves. Sprinkle each boat with 1 1/2 Tbsp of mozzarella cheese each. Cover with aluminum foil and bake for 20-30 minutes. Optional to remove foil and place under broiler to brown cheese.

Fix count: 2 boats = 1 red, 2 green, 1 blue

Clean Cookie Bites

We made some amazing protein packed cookie bites today! They were phenomenal, so much so that they didn't even last a full day in our household!!!! Oops :-)

Ingredients: 

1 cup old fashion oats

1/2 cup all natural almond butter

1/4 cup raw honey

1 scoop vanilla Shakeology

1/2 cup dark chocolate chips

1/3 cup unsweetened coconut flakes

Combine all ingredients in a bowl and stir. I found it best to mix with my hands. Then I used my 2 tsp cookie scoop to portion them out and roll into balls. Makes about 25 bite size balls. 

Fix count: Since they are a treat I'd count them as a yellow container for 2 bites.

Fun video of Miss Emma, she LOOOOOVES cookies! I missed capturing her first reaction on video, it was adorable. 

Here's the kids finishing them off while I was at work.

Flatout Wrap Homemade Pizza

These are super quick and easy! A great way to make a healthy pizza fast! I have since learned that the crust would be even better if you pre-cook the wrap by itself (for 1-2 minutes) before loading it up with toppings.

I like to make mine with shaved brussels sprouts but since I didn't have any I made due with a cut up squash.

First I saute my veggies in a warm pan sprayed with some coconut oil: squash, some red onion, and a sprinkle of Italian seasoning. Once warm and soft I transfer to flatout wrap laying on a sprayed cookie sheet.

Then I sprinkle the warm veggies with a blue container filled with crumbled goat cheese and part-skim mozzarella.

Then I pop in an oven pre-heated to 350 and bake for 8-10 minutes! Ta-Da! Super simple!

We made the kids a pizza, I would normally add some meat to theirs but I didn't have any on hand. So they got a flatout spread with some spoonfuls of tomato sauce (no salt added) and a nice big handful of mozzarella and goat cheese. The goat cheese makes these pizzas!

Ingredients:

Flatout wraps (personal size pizzas so however many you need 1 per person)

Choice of toppings (I used one squash, 1/2 a red onion, italian seasoning for two servings)

Goat cheese

Part-skim mozzarella cheese

Pre-heat oven to 350. Spray cookie sheet with oil, place wrap on sheet and pre-bake for 1-2 minutes. Remove from oven, place toppings on wrap and return to oven for 8-10 minutes. 

Fix count: depending on your toppings - my veggie pizza was 1 yellow, 1 blue, 1 green

Another variation: 
Instead of tomato sauce, just use sliced tomatoes, top with cheese of your choice, protein of your choice and a handful of greens. The greens toast up nicely and become crispy! Yummy!!

Homemade Spaghetti Sauce & Turkey Meatballs

This makes a large batch! We usually jar up the extra for lunches and freeze any extra sauce.

Prep: 15 minutes 
Cook time: 60 minutes

Sauce:
1 Tbsp olive oil

1 onion, diced

3 garlic cloves, minced

4 carrots, diced

1 cup water

1 can (28oz) crushed tomatoes

1 can (6oz) tomato paste 

1 can (14.5oz) diced tomatoes

2 Tbsp dried basil

1 Tbsp dried oregano

1/2 tsp dried thyme

1/2 tsp red pepper flakes

1 bay leaf (optional)

Meatballs:
2 garlic cloves, minced
1 tsp dried parsley
1 tsp dried oregano
1 tsp onion powder
1 tsp sea salt
1/2 c rolled oats (I like to place in blender/food processor first but not required)
1 egg
1.25 lb ground turkey

Warm oil in large pot and add onions, garlic, and carrots. Saute to soften veggies. 

Then combine remaining sauce ingredients, except the can of diced tomatoes, in large pot on stove top. Cover and cook for about 30 minutes to soften carrots even more. That gives you enough time to make the meatballs. 

While sauce is cooking place all meatball ingredients in bowl and combine with hands. Roll into 1-2 inch balls (about 22 balls). Turkey meatballs are a little harder to get uniform than beef. Do your best ;-) 

After carrots are soft use an immersion blender (aka stick blender) to smooth out sauce, then add can of diced tomatoes. Be prepare things can get a little messy. 

Slowly add meatballs to sauce, gently stiring to make room for them all. Make sure sauce covers meatballs, cook for an additional 30 minutes stiring a couple times after meatballs have set, about 15 minutes. (If you stir too early the meatballs will separate.)


Meanwhile bring large pot of water to boil and cook whole wheat pasta of choice according to package directions.

Serve sauce and meatballs over spagehtti with a side salad or veggie of choice (gotta get your greens in!)

Fix count:
2 meatballs = 1 red
1/2 cup pasta = 1 yellow
1/2 cup sauce = 1 green

Optional: top with 1/2 blue of cheese of choice

Thai Turkey Lettuce Wraps

Ingredients:

1 lb ground turkey

8 ounces mushrooms, chopped

3 scallions, chipped

2 garlic cloves, minced

1 can water chestnuts, chopped (optional)

1/4 cup low sodium soy sauce

1 Tbsp rice wine vinegar

head of bib lettuce leaves

shredded carrots

chopped fresh cilantro

Sauce:

3 Tbsp low sodium soy sauce

2 Tbsp rice wine vinegar

1 Tbsp honey

1 Tbsp Dijon mustard

1/2 tsp Sriracha sauce

1/2 tsp sesame oil

1/4 cup water

For filling:

Brown ground turkey in skillet over medium-high heat. 

While turkey browns prepare sauce in small dish and set aside. Add in mushrooms, scallion, garlic, and water chestnuts, if using. Cook about 5-8 minutes. Add in soy sauce and vinegar, stir to combine for another minute. Remove from head. 

Serve turkey mixture in lettuce wraps and garnish with carrots, cilantro, & sauce. (I make a batch of rice for the kids and serve with rice for them)

Fix count: filling with drizzle of sauce: 1 cup = 1 red, 1 green, 1 spoon 

I divided one cup onto three double layered lettuce cups with a generous amount of carrots and counted 1 red, 2 green, 1 spoon

Toddler approved!!

More Jar Salads

Here are three more mason jar salads I've made. Kyle isn't a fan of fruity salads, but I kinda like them So I haven't over done them but I'll try one every now and then.

Mustard Chicken Jar Salad

Ingredients: 

1/2 cup red wine vinegar

4 tsp olive oil

2 Tbsp dijon mustard

2 Tbsp finely chopped tarragon

2 cup thinly sliced celery

3 cups cooked chicken breast, chopped

2 cups grapes

4 cups spinach

1/4 cup walnuts

Preparation: 

Make dressing: combine vinegar, oil, mustard, and tarragon in small bowl; whisk. Evenly divide dressing into bottom of four jars. 

Compile salad into jars: Evenly layer celery, chicken (red container into each), grapes (1/2 purple container), spinach (full green container in each), and walnuts on top. 

Cover and store in fridge up to three days. Shake before serving. 

Fix count: 1 orange, 1 red, 1.5 green, 1/2 purple

Crunchy Quinoa Jar Salad

Makes 6 jars

2 tsp dijon mustard
1 Tbsp white wine vinegar
3 Tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp crushed red pepper
Salt and pepper to taste
1/2c extra-virgin olive oil
1 1/2 c quinoa (I made 2 cups worth to keep in the fridge for my kids' smoothies) 
3 bell peppers
4 1/2 c cooked chicken
6 cups of spring mix salad greens

Mix ingredients for dressing:
Place mustard, vinegar, lemon juice, garlic, peppers, salt, and oil in small jar. Screw on lid and shake to combine. 

Cook quinoa according to package.

Assemble Jars:
Place 1/2c quinoa in each jar, pour 2 Tbsp of dressing into each jar, shake to mix up. Next layer 1/2 c bell pepper, 3/4c chicken, and 1 cup salad greens. Cover and refrigerate til ready to eat. Enjoy within a week. 

Fix count: 1 yellow, 1 orange, 1.5 green, 1 red

I'll call this the, throw stuff together to use up what's in the fridge jar salad
Makes 4 jars

I used this AMAZING dressing! It's made with an egg yolk so make sure you consume within five days.

Dressing - place items in blender:
1 egg yolk
1 Tbsp dijon mustard
4 Tbsp lemon juice
add in some sea salt & fresh ground pepper

With blender going pour into lid opening:
1/4 cup olive oil

Assemble Jars:
1) Put 2 Tbsp dressing into four separate jars.
2) Chopped up bell pepper and celery (or whatever crunch you might have) I used a half a cup each for the first batch and 1/4 c bell pepper + 3/4 c celery for the second batch.
3) Add in a red container of diced chicken. I discovered a new cooked chicken at Costco I love better than the other stuff, just be sure to rinse and pat dry before using. They are individually wrapped and stored with some goop.
4) Stuff in a cup worth of mixed greens!

Fix count: 2 green, 1 orange, 1 red