My Version of Goulash

What is Goulash?  
I looked it up and here is the definition: soup or stew of meat and vegetables, seasoned with paprika and other spices.  So I guess I really can call this Goulash, right?!  Sounds legit to me!  =)

There are so many different versions of it but this is mine and it was GOOD!  I'm talking, not one complaint from my 7, 5, or 3 year old good...just silence and slurping as they ate!  Now, that's saying something!  =)

I like to cook with what I have at home and I've been known for just throwing a bunch of things in a pot and hoping it tastes good.  Sometimes it's downright awful but sometimes it's a keeper like this soup!  When a meal is easy, healthy, delicious AND all 5 members of my family love it...JACKPOT!!  

Here's my recipe and if you have a favorite Goulash Recipe I'd love to hear about it in the comments!  

ENJOY!!  XOXO

Ingredients:
  • 2 pounds of lean meat (I use venison/beef because our freezer is full of lean meat from my husbands deer but you should use lean beef or you could try lean ground turkey).
  • 1 bunch of celery
  • 1 sweet onion
  • Carrots (I used baby carrots and just kept slicing until desired amount!)
  • 6 red potatoes (again you can add as many or as little as you like)
  • 3 cloves fresh garlic
  • 1 can of corn
  • water
  • 4 Beef Bouillon cubes
  • salt to taste
  • pepper
  • shredded cheddar cheese to garnish with
Directions:
  • Peel your potatoes and then dice/chop your celery, onion, carrots and potatoes.
  • Press your garlic if it's not already minced.
  • Cook your meat, garlic and onion in a pot until it is brown
  • Add all your vegetables to the pot
  • Add your can of corn, undrained
  • Pour in enough cups of water to rise slightly above all the ingredients
  • Bring it to a boil and then add your cubes, salt, and pepper
  • Steam/Boil in covered pot until all vegetables are soft then let simmer on low.  Make sure you watch it while it's boiling so it doesn't boil over!
  • Dish into bowls and garnish with cheese!
I'm already hungry again! =)










21 Day Fix Journey

The first time I started the 21 Day Fix I was so determined!  I had a great first week and lost 4 pounds in 5 days and felt great!  The problem was that events and parties started coming up and well, although my body has lots of room for improvement I didn't feel like I needed to miss out on special occasions in order to loose weight when I didn't really need to loose weight in the first place. SOOO, I fell off the wagon!  Or jumped off the wagon I guess you should say!  After that I decided that I do need to commit myself to those 21 days whether I have 5 pounds to loose or 50 pounds to loose because I want to experience what my clients experience and be able to give advice knowing 100% how they're feeling!  So I am back and ready to give these 21 days my all!  I can't wait to share my results with you!!  


One thing I learned my first time around is that you have to be prepared!  That means all your meals have been planned out for the week and you've done your grocery shopping so everything is ready to grab and prepare!  Here is a video on how I get my menus planned out and you can also download my menu planner for free!  If you want me to send you 3 weeks of menus already prepared for you contact me!  I have coached many people through this program and seen some amazing results so I'm excited to give it another go!  If you want to join one of my Challenge Groups contact me by clicking the Facebook logo to the right and message me or comment below! I would LOVE to help you reach your fitness goals!


 



Here is my menu planner for you to print off and plan your weeks with!  Just click on it and then right click the image and "Save file as".  Then you can save it to your computer and print it off as you need it!  

Peanut Butter Banana Ice Cream

Ahhh, ice cream!  Who doesn't love ice cream?  I know my family loves it and many times after my kids finish their plates they ask if they can have a bowl.  We usually only allow desserts on the weekends but when your dessert is this I am willing to make an exception!

If you read my blog you know I am all about EASY recipes so you really can't get any easier than this!  There are only 2 ingredients!!  That's right, 2!  

  1. 3 Frozen Bananas (peel them and then freeze them!)
  2. 3 Tbsp. of Peanut Butter

Blend the two together and you're done!  I like to add some chocolate chips to it (after you've blended it) for a little crunch and extra sweetness!  My kids devour this and it's something I can feel good about giving them for dessert or an after school snack!  Try it and let me know what you think!  



If you're doing the 21 Day Fix I would count this as a purple and 2 teaspoons OR you could just count it as a yellow like we do the rest of the desserts from the Menu Guide!  =)


 My little girl approved!  =)



 Pin it and share with someone who you think would like it!  THANKS!!



Spinach Quinoa Cakes

So this weekend I went to Costco for the first time EVER!  I know, I must be living under a rock but I finally went and I loved it!  I was shocked by how many healthy options they had and tons of gluten free items which rocked my world!  I found these babies in the frozen section so I wanted to give them a try!



They were a lot smaller than I thought they were going to be but I had 2 of them and placed them in the microwave and then put a piece of reduced sodium Swiss cheese in the middle and I thought it was very good!  I don't really like to cook so if I can get something already prepared for me that's healthy too, that's just a gold mine for me!  Next time I want to cook them in the oven because everything is always better when cooked in the oven, I just didn't have time this time around!  These were a success and I think they're a great purchase for a fast, easy, healthy meal!!

If you're doing the 21 Day Fix I would count these patties as a yellow.  The edamame I had with them is also a yellow so I would suggest pairing it with something like broccoli, asparagus or another "green" container instead!


Try it and let me know what you think and how you prepared them!  

Just Push Play

Because I'm always posting workout things people seem to think that it's not hard for me, like I just pop out of bed everyday and workout because I love it SO MUCH!  haha!  There are days that I literally wake up and go straight to the living room and push play because I'm genuinely excited about my workouts.  But these days usually only happen after I have forced myself to get up for a few weeks so after the hard part I am now used to it and then look forward to my workouts.  But before this routine happens, it is HARD!  I am just like you and I have that voice in my head saying, "Go back to sleep!", "I'm too tired, I'll do it later.", "I don't HAVE to workout today!", etc!  The key is to not listen to it!  You have to ignore that voice, and JUST DO IT!!  After your workout it feels so great to know that you just did it, even thought every ounce of you was saying no! Push through, your body is stronger than your mind tells you it is!!



I pushed snooze 3 times this morning before I finally got out of bed (over an hour past the time my alarm originally went off) so I had to squeeze my workout in later and it was a challenge but I made sure I got it in!    So see, I'm just like you.  So be just like me and get it done regardless!


Gluten Free Banana Oatmeal Cookies

I have a sweet tooth and if you read my blog you know this!  =)  So when I started the 21 Day Fix program one of my biggest fears was my sweet tooth and would I be able to go days without having something sweet?!  Well thankfully the program allows for you to make room for sweets and wine so it has been so easy to follow!  The great thing is that the sweets they offer are actually healthy for you!  Say what??  Sweet and healthy is my perfect combination!!  So the first one I tried was the Banana Oatmeal Cookies but I altered it a bit because I had to use gluten free oats and  I don't like raisins so I nixed those!  They tasted like banana bread and you could truly eat them for dessert or even as a breakfast!  My kids have been enjoying them all week long for an afternoon snack and I LOVE knowing that it's healthy for them!  Try them and let me know what you think!!






Gluten Free Banana Oatmeal Cookies

Ingredients:

Nonstick Cooking Spray
1 cup gluten free oats
2 tsp. ground cinnamon
1/4 tsp. sea salt
2 ripe bananas, mashed
1/4 golden raisins (optional)
1/4 cup chopped raw walnuts (you could substitute another nut if you'd rather, I used chopped almonds but I would prefer walnuts next time!)

Another yummy option would be to add 1/4 cup of chocolate chips!  Don't worry, they'll still be healthy, just don't eat the whole pan!  =)

Directions:

  1. Preheat oven to 350. 
  2. Lightly coat baking sheet with cooking spray
  3. Combine oats, cinnamon, and salt and mix well.
  4. Add bananas, raisins, and nuts and mix well.
  5. Drop by heaping Tbsp. onto baking sheet and flatten cookies.  (As you can see, mine were NOT pretty so just flatten them a little and move on!)  =)
  6. Bake for 14 minutes or until firm.  
If you're curious about the 21 Day Fix and would like to learn more please contact me at kristinkfitness@gmail.com  I would love to tell you more and help you reach your fitness goals!!


Gluten Free Power Balls

Oh, I just can't wait for you to try these!  This has to be one of my favorites and I know I will be making these A LOT and here are a few reasons why...

  1. They're delicious!
  2. They're EASY (no baking!)
  3. They're actually healthy (that doesn't mean you can eat all of them!) and packed with protein!
  4. They're sweet and satisfy my strong sweet-tooth!
  5. They're delicious!
I made these today and not only did I think this recipe was a keeper but all 3 of my kids LOVED them!  ENJOY!!

Ingredients:
  • 2 scoops protein powder (I use Shakeology)
  • 1 cup gluten free quick oats
  • 1/2 cup peanut butter
  • 1/2 cup ground flaxseed (if you only have whole seeds then just grind some up in a food processor!)
  • 1/2 cup chocolate chips
  • 1/3 cup honey
  • 1 tsp. vanilla extract

Directions:
  • Stir all ingredients together in a medium bowl.  Cover and place in refrigerator for 30 minutes.
  • Once chilled, roll into balls and serve or store in an air tight container and keep refrigerated.  




They taste much better than they look (these weren't fully chilled!) so don't be scared!  =)

Mo's Fruit Salad

My Mom has made this fruit salad for as long as I can remember. It's delicious, it's easy, and it's always a hit....when she remembers to take it out of the fridge!  Haha!  It's kind of a family inside joke because every event she makes it (Birthdays, Thanksgiving, Christmas, etc.) she forgets to bring it out and once we're all done eating she proclaims, "Oops, I forgot to take out my fruit salad!"  =)  That's fine with me because I like it as a dessert anyway!  My kids LOVE it and it makes a perfect snack for them and I would much rather them snack on this than cookies all the time!

Today is my little boys first day of school and his request for his after school snack was none
other than Mo's Fruit Salad so I happily obliged!  It was a big hit and his first day was a success!  

My happy little 2nd Grader!  =)






My little helper licking the bowl!

I hope you enjoy this as a healthy dessert for you and your kiddos too!  Let me know what you think!

Ingredients:

  1. Large Strawberry/Banana Jell-O package (Sugar Free, 8 1/2 cup serving)
  2. Cool Whip (Lite) 8 oz.
  3. Cottage Cheese (Fat Free) 16.oz
  4. 1 can Lite sliced peaches (drained) 
  5. 1 bag of frozen strawberries
  6. 1 banana
Directions:
  1. Put first 3 ingredients in a large bowl and mix it together so that the Jell-O dissolved into the mixture!
  2. Add the remaining ingredients (you may want to cut the peach slices in 1/2) and place in refrigerator until ready to serve!  
Tips:
  1. I would add the bananas at the very end and if you're going to be serving it the next day then I would wait until the day of to add them.  Otherwise, they get brown and make the salad watery!
  2. You can choose to use fresh fruit if you'd like, I know that's what I have pictured, but I actually like it better with the frozen!  Whatever you prefer!  =)

Not Yo Mamma's Salad

This last weekend we went to my cousins house and had an amazing day swimming, eating, and visiting around the pool.  It was a wonderful day spent with family and the food was amazing!  
 On our way...aren't they supposed to look like this on the ride home instead!?  =)

 Our youngest was swimming her little heart out!

Fun time with family!  


When the day was done I took home 3 new recipes and these salads are to die for...I'm just saying!  If you don't try anything I've ever posted, you HAVE to try these!  Let me know what you think!  

I'll start with my favorite...

1. Quinoa and Black Bean Salad

Ingredients
2 cups quinoa 
1-2 cans rinsed black beans
1 1/2 tablespoons red-wine vinegar
1-2 cans corn
1 can shoepeg corn
cherry tomatoes halved
3/4 cup finely chopped green bell pepper
1/2 purple onion
1/4 cup finely chopped fresh coriander
5 tablespoons fresh lime juice, or to taste
1 teaspoon salt
1 1/4 teaspoons ground cumin, or to taste
1/3 cup olive oil

Directions
(Now this is a pretty interesting way to cook it but it's supposed to make the quinoa fluffy and light, perfect for a salad but if you're lazy in the kitchen like I usually am then try making normal quinoa by the box directions and I bet it's just as good!?!)
In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.
In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, onion, tomatoes, cilantro, and coriander and toss well.
 In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking.
Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.




2.  Watermelon, Cucumber, and Jícama Salad

4 cups cubed (1/2 inch) seeded watermelon (from a 3-lb piece, rind discarded)
2 cups cubed (1/2 inch) peeled jicama (1 lb)
2 cups cubed (1/2 inch) peeled and seeded cucumber (1 1/2 lb)
1/2 cup fresh lime juice
1/4 cup chopped fresh mint
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh basil
1 teaspoon salt
Toss together all ingredients in a serving bowl. Serve immediately.





3.  Black Bean Salad

Ingredients
Black beans
Red/yellow/orange peppers
Green onion (green part only)
Red onion
Couple of pickled jalapeños
Cilantro
Garlic
Salt
Lime juice (depending how much you make...maybe 1/4 cup per can of black beans) Olive oil to taste (probably similar quantity to lime juice)

Mix it all together and enjoy! 





Original recipes found at www.epicurious.com 

3 Day Refresh

I was so ready to do the 3-Day Refresh!  My husband and I had just gotten back from celebrating our 10 year anniversary in Costa Rica at an all inclusive resort were we ate and drank more than enough each day!  =)  I was a little nervous because I don't do well without food... AT ALL!  I get really moody and shaky and I just can't miss a meal!  I tried a cleanse once before and I quit the night of the first day because I was so hungry and miserable I just couldn't stand it.  So needless to say I was a little nervous but wanted to give this a try!  

Day 1 was a Friday and it went GREAT!  The directions are so easy to follow and you are consistently eating or drinking something so I was never too hungry!  I was busy at home this day and we were painting the dining room so it was convenient to go to the kitchen and make my shakes, etc. right on schedule!  I went to sleep feeling really great and excited about what these 3 days would result in. 




Day 2 (Saturday)- I had a great morning/lunch and then we headed off to a wedding at 2:00.  Yes, that's right I went to a wedding, where you are supposed to eat and drink all sorts of decedent things, on a cleanse!  I thought I was coming prepared by packing my shaker and pouches in my purse but that doesn't do any good when you leave it in the car and decide you'll just drink it later because you don't want to walk out to the car so I was pretty hungry!  I drank water the entire time, danced with hubby, and had a great time with the kids as it was the first time we had brought all 3 kids to a wedding with us!  =)  Right when we left I was drinking my shake and then had my dinner from the menu when we got home.  Despite my being hungry at the wedding for a little while, I was staying comfortable due to all the water so Day 2 was still a success.  





Day 3 (Sunday)-  I drank my shake for breakfast before we headed off to church and this time I had my shaker in my purse and it was staying right by my side!  =)  I stayed on schedule all day and it went just fine!  I was really over it by dinner and ready to eat the delicious barbeque that my husband had just made.  I will say though that the Coconut Steamed Veggies I had for dinner from the menu really was delicious, all the food from the menu was, it's just a small amount and I was ready for a MEAL!  =)

I stuck to the regime for the entire weekend and weighed myself on Monday and had lost 4 pounds!  4 pounds in 3 days is pretty good! I felt great this week and I feel like the cleanse was a success!  I would highly recommend this cleanse for anyone who needs to jump-start their weight loss (like before you start a workout routine), if you have a big trip or event coming up and you want to loose some weight (people usually lose 3-10lbs), or if you just had a busy weekend or trip where you drank or ate too much and you're feeling like you just need a refresh...this is for you!  In my opinion it's a little too much to do it every month but to each his own.  I think every 3 months or 6 months is good to just reboot your system and get a recharge!  

Everyone has messaged and asked me if you poop a lot on this cleanse...oh you knew the poop talk was coming, I mean it IS a cleanse!  The answer for me and the people I have talked to is no.  You will go of course but you will NOT be running to the bathroom all the time like some cleanses so don't worry about that!  I did pee a lot because of all the water I was drinking which made me realize that I really don't drink enough water on a daily basis! Gas was not an issue for me but I have talked to others that say it was for them.  If it is for you too it means you need more fiber in your diet!   I also realized just how much I LOVE fruits and vegetables and there are some yummy recipes from the menu they give you that I will be incorporating more into our meals!  

Here are some other results from fellow coaches and customers.  Just like all of our programs, it works, BUT it's up to you to make it work for you or not!  Just follow the plan and don't give up and you can have results too!  


 She lost 6.2 pounds and 2.5 inches!!

 11 pounds!


Way to go yall!!

I was glad it was over but I was happy to have done it!  

Here is a video if you'd like more information on it or want to order from my website!  Feel free to comment below with any questions!  =)



Black Eyed Pea Soup

Are yall ready for this?  These beans are so yummy and they were approved by all ages of our household!  It takes a while for them to cook but the prep is very easy so it wont take a lot of your time in the kitchen. These are a must try so cook it and let me know what you think!   Some members of my household ate it plain and some of us poured it over some brown rice so you do what your little heart desires!  =)  A yummy pan of cornbread would go perfect with it! My mouth is watering so here's the recipe already...

Ingredients:

  • 2 medium bags of black eyed peas
  • 4 TBSP salt
  • 1 large yellow onion chopped
  • 1/2 clove fresh garlic chopped
  • 1 link of lean sausage (venison / pork if you have it, or substitute ½ lb of bacon cut in short pieces, turkey bacon for less fat)
  • 3 TBSP cumin
  • 1 TBSP rosemary
  • 4 TBSP garlic powder
  • 3 TBSP black pepper
  • 1 can rotel
  • 2 cans of diced or stewed tomatoes
  • 1 can chopped green chilies
Directions

  • Put peas in a large pot and cover with water a few inches over the peas.  Bring to boil.  Maintain enough water to cover the top of the peas.  Add salt, onion, and garlic.
  • Slow boil for about 1.5 hours in large pot (use heavy pot and/or stir frequently so they don’t stick).
  • After peas of softened, add seasoning & sausage.
  • Reduce heat to low and slow cook for approximately 2 hours, stirring occasionally. 
  • Add salt if needed, to your taste.



Enjoy!!

Apple/Butternut Squash Soup with Sweet and Sour Meatballs

I was really looking forward to both of these dishes that I got from the Thin Kitchen Cookbook that comes with T25!  The verdict in my family was that everyone loved the meatballs (me, hubby, and a 7,4, and 2 year old) but the kids were NOT a fan of the soup.  I on the other hand loved the soup and thought it was delicious!  My husband liked it too but as usual he thought it needed more seasoning!  I'm not great in the kitchen and I don't really even like to cook so this soup was a little much for me with all the pureeing and stuff and I did make quite the mess!  =)  Try them and let me know what you think!!

Apple and Butternut Squash Soup

Ingredients:
4 lbs. butternut squash
4 tsp. canola oi
1 red onion, chopped
5 medium Granny Smith apples, peeled and diced
1 cube vegetarian bouillon
1/2 tsp. grated fresh ginger
1/4 tsp. ground nutmeg
4 cups water
1-1/3 cups 1 percent skim or soy milk
1 tsp. salt
1 tsp. groud white pepper
Parsley to garnish (optional)

Preheat oven to 400 degrees. Cut squash in half, scoop out seeds, place halves cut side up on pan and bake for 45-50 minutes.  Set aside to cool.


In saucepan, heat oil and add onion, cooking until golden.  Add apples, bouillon cube, ginger, nutmeg, and water.  Mix well.  Increase heat to high and bring to a boil.  Reduce heat to low, cover saucepan, and simmer until apples are tender, about 10 minutes.  Remove from heat.


Scoop out sqush from shells.  In food processor, puree half of the suash with 1/2 cup milk until smooth.  Transfer to medium bowl and rpeat with remaining sqush and milk.

Transfer half of the apple mixture to food processor and puree until smooth.  Repeat with remaining apple mixture and then add to the saucepan along with squash puree.  Mix well and add milk if it seems too thick. Cook until heated through, add salt and pepper, garnish with parsley and serve.




Looks like baby food but I thought it was yummy!!

Sweet and Sour Meatballs

Ingredients: 
1 lb. of lean ground turkey
1 cup cooked brown rice
1 8 oz can crushed pineapple in juice, drained
1/2 cup green onions
1 Tbsp. light soy sauce
1 tsp. ginger
Sauce:
3/4 cup reduced sodium, low fat chicken broth
1/2 cup chili sauce
3 Tbsp. rice vinegar
2 Tbsp. brown sugar
2 tsp. cornstarch
1/2 tsp. ground ginger 

Preheat oven to 350 degrees. Combine meatball ingredients in a bowl and mix thoroughly.  Line a baking sheet with foil, place cooking racks in foil lined baking sheet.  Shape meatballs and place on racks.  Bake for 25 minutes or until thoroughly cooked.  Transfer to serving dish and keep warm. 


Combine sauce ingredients in small saucepan and stir until cornstarch is dissolved.  Place over medium heat and stir intermittently until mixture comes to a boil.  Reduce heat to low, and stir for another minute or until mixture thickens slightly.  Pour sauce over meatballs, and gently toss to coat them.  




Quinoa Fish Tacos and Berry Salad

Quinoa Fish Tacos:

Ingredients:
Halibut/Tilapia/Flounder filets
Asparagus 
Red bell pepper
Chicken broth
Corn tortillas
Greek yogurt
Prepared salsa


Directions:
Put raw quinoa, chopped peppers and chopped asparagus in a pot on the stove but instead of using water to bring to a boil and cook it, use chicken broth. Cook the fish as instructed, or broil for about 3-5 minutes on each side.  Cover tortillas with a damp paper towel and put in the microwave.  Layer up your tortilla with quinoa mixture and fish then top with a dollop of greek yogurt and salsa!  Enjoy!!  





Berry Salad:

Ingredients:
Strawberries
Blueberries
Soft goat cheese
Walnuts
Spinach (or Garden blend)
Grilled chicken breast
Balsamic vinegar
Olive oil

Directions:
Cook your chicken until no longer pink in the middle.  Layer Spinach, berries, cheese, and walnuts then put sliced chicken on top an drizzle with vinegar and olive oil! 


T25 Week One Grocery List

When you order T25 it comes with a great menu guide for you to follow if you want to see even more results!  I am trying out the recipes from the first week and so far so good!  I decided to post the menu and even made a grocery list to help you get started!  I will say that preparation is the key to success!  If you don't prepare and have everything you need on hand then you're more likely to grab something unhealthy on the go or reach for something quick, easy, and fattening from your pantry for lunch because you're too hungry to prepare something healthy!  I recommend making a weekly menu (or if you get T25 or another workout system it will come with one already made for you!) every Saturday or Sunday for the coming week and go to the store and getting all you need.  Then there is no question of what you're eating that day, you just pull out the ingredients and make it!




Here is the Grocery List you will need to complete the T25 Menu for Week 1!  I recommend getting the smallest package of these items because you wont need much of it!  If you can't find a certain vegetable or fruit, substitute it with a different one...no need to compare apples to oranges!  =)  I also didn't buy all the different kinds of deli meat, I just used low-sodium, lean, deli sliced turkey for all of the recipes.   

Grocery List:
Shakeology 
Banana
Cantaloupe
Finely grated grapefruit peel
Lemon wedges
Red or green grapes
Apple
1-2 Medium avocados
Cucumber
2 medium onions
Green onion
Red onion
1.5 cups mushrooms
Carrot
Celery
Potato
3 red potatoes
Red bell pepper
2 medium tomatoes
Cherry tomatoes
5 gloves garlic
Cilantro (5 sprigs)
Thyme (1 sprig)
Fresh dill sprig
Raw shredded cabbage
Fresh baby spinach
Romaine lettuce leaves
Fresh arugula
Strawberries
Raw lean top sirloin steak
Chicken breast, boneless/skinless
Raw cod/flounder
Raw halibut 
All natural almond butter
Corn tortillas
Whole-grain hamburger bun
Whole grain bread
Mayonnaise
Prepared mustard
Prepared pesto sauce
Balsamic vinegar
Reduced sodium soy sauce
Whole wheat crackers
1 can of drained solid white tuna, packed in water
1 can green beans
1 can drained artichoke hearts
Black olives
Fresh lime juice
Fresh lemon juice
Red win vinegar
Raw honey
Whole wheat couscous
Flaxseed 
Sea salt
Ground black pepper
Cayenne pepper
Dijon mustard
Ground cinnamon
Paprika
All purpose, salt free seasoning blend
Slivered almonds
Extra virgin olive oil (EVOO)
Quinoa
Low- sodium, lean turkey breast, deli sliced (10 slices)
Low-sodium, chicken breast, deli sliced (1 slice)
Low-sodium, lean roastbeef, deli sliced (4 slices)
Low-sodium, lean ham (1 oz.)
Firm tofu, drained, cut into cubes
Part skim mozzarella cheese
Swiss cheese
Soft goat cheese
Prepared salsa
Frozen raspberries
Frozen mixed berries
Veggie burger patty
3 Large eggs
Nonfat mil
Unsweetened almond milk
Coconut milk
100% Orange Juice
Nonfat plain yogurt
Nonfat vanilla yogurt 
Skim ricotta cheese
Water
Ice

THE PLAN: 

Day 1
Workout:  T25 Alpha Cardio

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (unsweetened almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor
1 tbsp flaxseeds
1 cup ice 
Blend!!!!!

AM Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt 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 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll
2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw
6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2
Workout:  T25 Alpha Speed 1.0

Breakfast:  Silky Almond Smoothie
1/2 c 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
Blend

Snack:
1 cup 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- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

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

Dinner: 

Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
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. Season chicken with salt and pepper. Place potato slices 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 on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  T25 Alpha Total Body Circuit

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 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 large whole grain wheat cracker (I used gluten free grain crackers) topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese. ( I used gluten free whole grain crackers.)



Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
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 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
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.
Serve with couscous.


Day 4
Workout:  T25 Alpha Ab Intervals

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 in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:

4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c 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 pinkness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar, place sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna 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 and 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 soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
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 and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5

Workout:  T25 Alpha lower focus

Breakfast
Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:

2 slices whole grain bread (I use gluten free grain bread)
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romaine lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad
2 cups romaine lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

After you finish this Fast Track you would continue on with the Nutrition Guide that is provided for you!  Just make sure you're getting enough calories!  Don't forget to take before pictures and measurements so you can see how you've changed!  Good luck!   

CLICK HERE to order T25 to see even more results with this diet plan and to get the Nutrition Guide for more recipes!