Snack Ideas

Everyone at one point or another gets bored with what they are snacking on! So instead of letting you get the the point where you just grab the first unhealthy food let's brainstorm some great options. You can print out this list and store it in a safe place so that when the time comes and you want to get creative you have all the tools right in front of you!!!

Why you should eat snacks? You should aim to eat every 2 1/2 to 3 hours and 5-6 times a day. Each meal should be around 200 to 300 calories depending on your weight loss goals and body composition! But you are not gorging yourself 6 times a day you are controlling your portions and the quality of food that you eat!!!

• 1/2 cup cottage cheese w/ 1/2 cup blueberries
• 1/2 cup Greek yogurt w/ 1/2 cup blueberries or other berries and a drizzle of agave nectar for sweetness.
• 1 apple and 14 raw unsalted almonds
• 2 cups of celery and 1-2 tbsp all natural peanut butter (the only ingredient should be peanuts)
• 2 plain unsalted brown rice cakes with 1-2 tbsp all natural peanut butter.
• 1 cup of carrots and cucumbers and 1-2 tbsp hummus
• Shakeology
• Protein Shake- 1 scoop vanilla protein powder, 12-14 oz water, frozen fruit.
• 5 egg whites with salsa and a sprinkle of feta cheese.
• 1 whole grain tortilla with 1 tbsp all natural peanut butter and 1 banana sliced, create a roll up.
• 1 bag of edamamme
• 2 cups sugar snap peas and 1-2 tbsp hummus
• 1 cup strawberries and a handful of raw unsalted cashews
• I have a whole list of snack ideas include protein bars, meatloaf muffins, and smoothies on my eat clean recipes tab!!
• 20 grapes and 1 low fat cheese stick

I hope you find something to satisfy your hunger and fuel your body for optimum weight loss and performance!!

Clean Crock Pot Chicken Tortilla Soup

 

 

It's been pretty cold lately and some nice warm soup sounds perfect!! And not having to slave over the stove sounds even better!!! When I used to think about meals cooked in the Crock Pot I would think of cans...cans of tomatoes, cans of beans, cans of creamy soup....aka a TON of sodium!! Well I have since found organic canned vegetables as well as fresh options and the meals taste even better!! This is definitely going on the menu and I know it will be a hit all around!!

 

 

Ingredients:
1 tsp ground cumin
1/2 tsp sea salt
2 cups chopped white or Vidalia onion
1 tsp oregano
4 cloves garlic, minced
2 medium green bell peppers, minced
4 14.5 oz cans of organic diced tomatoes with chiles (Can substitute freshly tomatoes with chiles if preferred)
8 cups organic, low-sodium chicken broth
2 cups frozen corn
1 can organic low sodium black beans
2 lbs uncooked boneless skinless chicken breasts

Directions:
In a large slow cooker, crock pot, combine all ingredients, stirring to ensure ingredients are mixed and well distributed.
Heat on low for 8 hours or on high for 4 hours.
Shred chicken and serve warm.
Add greek yogurt in place of sour cream or a low-fat, organic cheddar cheese and avocado for a little treat.

Enjoy!

Recipe inspired by He and She Eat Clean

Baked Egg in Avocado

Day 3 of 90

Today's recipe combines two of my favorite things...eggs and avocado!! When I first saw this recipe on Pinterest I was a little skeptical but I figured with these two, what could go wrong?!?! It was so creamy and yummy! This quick, protein-packed breakfast is the perfect way to start my busy day and my son gobbled it up too! Yay for family friendly clean recipes!!! Hope you and your family enjoy it just as much!

Ingredients:
2 medium to large avocado
4 small to medium eggs
Salt and pepper to taste

To prepare, simply preheat your oven to 425 degrees and place a cast-iron or non-stick skillet in the middle rack. Then, cut a medium-to-large ripe avocado in half, remove the pit, and using a spoon, scoop out a little bit more of the avocado to make more room for the egg.

Next, carefully remove the heated pan from the oven and crack a small egg into the hole of the avocado. Then season as desired, place the skillet back in the oven, and cook until the egg white is completely cooked. Depending on how done you want your yolk, this should take about 10-15 minutes.

Tip: If you're short on time, cover the skillet with an oven-safe lid to speed the cooking process.

Once the egg is done, serve alongside fruit salad, and dig in!

Clean Chicken Caesar Pitas

Clean Eating Day 2 of 90

Today's Clean Eating recipes is great choice for lunch! Enjoy a crisp Caesar Salad wrapped in a healthy whole wheat pita. And what's great about this one is that it's great for those on the go as well. If you need to pack a cooler for the road or to take to work this little pita is very portable!!

Chicken Caesar Pita Sandwich

Ingredients

• 3 tablespoons olive oil, plus additional for greasing pan
• 3/4 pounds chicken-breast tenders
• Salt
• Pepper
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, cut in half
• 4 whole wheat pitas, each cut in half
• 1 heart romaine lettuce, chopped
• 1/4 cup fresh basil leaves, sliced
• 1/4 cup shredded Parmesan cheese
• 1 cup grape tomatoes, cut in halves

Directions

1. Heat ridged grill pan on medium-high until hot. Lightly brush with olive oil. Sprinkle chicken tenders with 1/8 teaspoon each salt and freshly ground black pepper. Cook 6 to 7 minutes or until meat is browned and just loses its pink color throughout, turning once.
2. Transfer chicken to cutting board and let cool completely. While chicken cools, in large bowl, with wire whisk, stir lemon juice, vinegar, mustard, 1/8 teaspoon each salt and freshly ground black pepper, and anchovy paste, if using, until well mixed. While whisking, add oil in slow, steady stream until incorporated.
3. Rub cut sides of garlic all over insides of pitas; discard garlic. Microwave pitas on High 15 seconds.
4. Cut chicken into 1-inch pieces. In bowl with dressing, combine lettuce, basil, Parmesan, tomatoes, and chicken, tossing to coat. Divide mixture among pitas.

90 Days of Clean Eating Recipes

My newest challenge group is kicking off today and I am teaming up with another Beachbody Coach on my team to offer this group of amazing women support and motivation to make huge changes in not only their fitness and nutrition but also in their overall mindset as they make this lifestyle change!! Something new that I'm incorporating into this challenge is called "90 Days of Clean Eating". I KNOW that making big changes to your diet can be a little intimidating and scary. So many questions racing through your mind "Where do I start?", "Will my family eat this "CLEAN" food?", "Will I be spending ALL night in the kitchen with CRAZY ingredients?" Well I'm here to tell you that these recipes will be FAMILY FRIENDLY! They will be QUICK & EASY! And they will be DELICIOUS!!! Follow me as I take you on this journey...90 Days to Clean Eating!!!

Day 1 - Balsamic Chicken and Mushrooms

Balsamic Chicken & Mushrooms

4 boneless skinless chicken breasts
1/2 tsp sea salt
1/2 tsp pepper
1 package button mushrooms washed patted dry and sliced
3 tsp, minced bottled garlic
1/4 cup balsamic vinager
3/4 cup low sodium chicken broth
1 bay leaf
1/4 tsp dried thyme
cooking spray

Preparation
*Season chicken with salt and pepper. Spray non stick skillet with cooking spray and heat to medium high. 

*Add the chicken and saute until brown on one side. 

*Add garlic and flip over chicken breasts and add mushrooms. 

*Continue cooking while stirring mushrooms. 

*Cook for about 3 minutes then add vinegar, broth, bay leaf, and thyme.
*Cover and simmer over medium low heat for 10 minutes, stirring occasionally. 

*Remove chicken, set aside and keep warm.
*Continue simmering sauce, uncovered for about 7 minutes. 

*Discard bay leaf and pour mixture over chicken and serve.
 

Make extra and use for your salad or lunch the next day, tastes yummy after it has been sitting in that juice all night!

 

 **For more information on how to participate in one of my fitness and nutrition challenge group email me for details. I'd love to help you achieve your goals!!

 

Crock Pot Mushroom Chicken

So I decided that I would like the evening off from cooking earlier this week so I thought "CROCK POT"!!!! I can't even tell you much I LOVE my Crock Pot! It does all the hard work while I'm busy taking care of other things and then I come home to dinner DONE and the house smelling DELISH!!! 

One of my family's all time favorites is Mushroom Chicken! It's fast, it's easy, it's FULL of flavor and makes for excellent left overs!! (I added my left-over chicken to some spinach and tons of veggies for a chicken salad the following day!) 

 INGREDIENTS

4 chicken breasts
1 (10 ounce) reduced fat cream of mushroom soup 

1/4 cup milk
1/4 cup Greek yogurt
2 small potatoes, sliced thin (optional)

 DIRECTIONS:
1 Place chicken breasts in crock pot. Mix soup, greek yogurt and milk in a small bowl. Pour over chicken. Add potatoes if desired.
2 Cook on high for 1 hour. Cook on low for 3 to 4 hours until chicken is tender.
3 Note: Soup provides some salt to recipe. But if using potatoes, add salt and pepper to taste.

For other great Clean Eating Recipes check out the tab at the top!!

Get Red Dress Ready!!

Got big plans for Valentine's Day?!?! 

Then it's time to get Red Dress Ready!!!

Join me for a 14-Day Healthy Lifestyle Challenge starting 

January 31st!

How about giving YOURSELF a gift this Valentine’s Day?

The gift of health!!

 

Your $70 Package includes:

*14 day supply of Shakeology

*Easy meal plans with 14 options for every meal and snack to take the guess work out

*A private Facebook group for complete support

*My complete attention and guidance

The Rules:

*Replace one meal each day with Shakeology

*Workout for a minimum of 30 minutes each day

*Check into the support daily to share your progress

Nutrition can make or break your results!! Let’s do this together!!

 **Want to take it a step further and purchase Shakeology for the entire month? Purchase Shakeology HD  and get $20 cash back from me!

 

Interested in FREE coaching? Want more tips like these along with recipes, motivation and support? Create a FREE Beachbody account and make me your coach! Then add me on Facebook, send me a message and you'll be added to our private Facebook support group! Want EVEN MORE??? Follow me on Pinterest and Instagram @melindabesiniaz