Butternut Squash Mac and Cheese

Pair this dish up with a piece of grilled chicken and it will be the perfect meal for the full meal.

Ingredients

• 1 lb. dry whole wheat macaroni

• 1 tsp. olive oil

• 1 medium onion chopped

• 2 medium red bell peppers chopped

• 3 cups cubed butternut squash

• 1¾ cups low-sodium organic chicken broth

• 1 cup low-fat (1%) milk

• 2 Tbsp. low-fat (1%) plain Greek yogurt

• 1 cup shredded Gruyere (or Swiss) cheese

• 1 cup shredded sharp cheddar cheese

• Sea salt and ground black pepper (to taste; optional)

• Nonstick cooking spray

• Finely-chopped fresh parsley (for garnish; optional)

Instructions

1. Preheat oven to 375° F.

2. Cook macaroni according to package directions. Drain and set aside.

3. Heat oil in large nonstick skillet over medium-high heat.

4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.

5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.

6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.

7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.

8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.

9. Garnish with parsley if desired.

½ Green - 2 Yellows - 1 Blue

Healthy Chicken Parmesan

Ingredients

• 1 cup whole grain Panko bread crumbs
• 4 Tbsp. grated Parmesan cheese divided use
• 1 dash sea salt or Himalayan salt
• ¼ tsp. ground black pepper
• ¼ tsp. garlic powder
• ¼ tsp. onion powder
• 2 large eggs lightly beaten
• 4 4-oz. raw chicken breasts boneless, skinless
• 1 cup all-natural marinara sauce, no sugar added
• ¾ cup shredded part-skim mozzarella cheese
• 1 Tbsp. finely chopped flat leaf (Italian) parsley

Instructions

1. Preheat oven to 450° F.

2. Lightly coat medium baking sheet with spray. Set aside.

3. Combine bread crumbs, 2 Tbsp. Parmesan cheese, salt, pepper, garlic powder, and onion powder in a small bowl; mix well. Transfer to a plate. Set aside.

4. Place eggs in a shallow dish. Dip each chicken breast in eggs, completely coating, then bread crumbs; coating each evenly on all sides. Place chicken on prepared baking sheet.

5. Bake for 22 to 26 minutes, turning after 15 minutes, or until chicken is no longer pink in the middle and juices run clear.

6. Preheat broiler on high.

7. Top each chicken breast evenly with marinara sauce, mozzarella cheese, and remaining 2 Tbsp. Parmesan cheese. Return to oven for 2 to 3 minutes, or until cheese is melted.

8. Sprinkle with parsley before serving.

Peanut Butter Cookie Shakeology

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Vanilla Shakeology
• 1 Tbsp. all-natural peanut butter
• 1 pinch sea salt (or Himalayan salt)
• 1 Tbsp. Graham cracker crumbs (reserve a small amount for garnish)

Instructions

1. Place almond milk, ice, Shakeology, peanut butter, salt, and Graham cracker crumbs in blender; cover. Blend until smooth.

2. Garnish with remaining Graham cracker crumbs.

Shakeology Chocolate Peanut Butter Oat Bars

The classic flavors of chocolate and peanut butter meld together in this brownie-like treat.

Ingredients

• 2 scoops Chocolate Shakeology
• ½ cup dry old-fashioned rolled oats
• ½ cup all-natural peanut butter
• ½ large ripe banana mashed
• Nonstick cooking spray

Instructions

1. Combine Shakeology and oats in a large bowl; mix well.

2. Add peanut butter and banana; mix well with a spatula (or clean hands).

3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.

4. Cut into eight bars.

Veggie Lasagna

This veggie lasagna is the real deal. It's bursting with fresh flavors from herbs and three different kinds of cheese. Only 242 calories per serving!

Ingredients

• 1 lb . dry whole grain lasagna pasta
• Hot water
• 1 tsp . olive oil
• 1 medium onion, chopped
• 1 medium red bell pepper, chopped
• 1 medium carrot, shredded
• 4 cloves garlic, chopped
• 3 cups + 2 Tbsp. tomato sauce, no sugar added, divided use
• 2 Tbsp. finely chopped fresh basil
• Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
• 2 cups fresh baby spinach, chopped
• 1 cup part-skim ricotta cheese
• 1 cup shredded part-skim mozzarella cheese
• ¼ cup grated Parmesan cheese
• Nonstick cooking spray

Instructions

1. Preheat oven to 350° F.

2. Cook pasta in water according to package directions. Drain. Set aside.

3. Heat oil in medium saucepan over medium-high heat.

4. Add onion, bell pepper, and carrot; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.

5. Add garlic; cook, stirring frequently, for 1 minute.

6. Add 3 cups tomato sauce and basil. Season with salt and pepper if desired; cook over low heat, stirring occasionally, for 30 minutes.

7. Combine spinach and ricotta cheese in a medium bowl; mix well. Set aside.

8. Combine mozzarella and Parmesan cheeses in a small bowl; mix well. Set aside.

9. Lightly coat a 4-quart (or 13 x 9-inch) rectangular baking dish with spray; place remaining 2 Tbsp. tomato sauce in the bottom. Top with a layer of pasta, one fourth vegetable mixture, one third spinach mixture, and one fourth cheese mixture. Repeat twice. Top with pasta, vegetable mixture, and cheese mixture. Cover with aluminum foil.

10. Bake for 45 minutes. Remove foil. Bake for 10 to 15 minutes, or until hot and bubbly.

11. Let sit for 5 minutes before cutting.

Beef Stew with Sweet Potatoes

Ingredients

• 1 tsp. olive oil
• 1 lb. 10 oz.  raw lean beef stew meat
• 3⁄4 cup chopped onion (approx. 1 medium)
• 1⁄2 cup sliced carrots (approx. 1 medium
• 3⁄4 cup chopped celery (approx. 2 medium stalks)
• 4 cloves garlic, finely chopped
•  1⁄2 cup red wine
• 8 cups low sodium organic beef broth
• 11⁄2 cups chopped tomatoes (approx. 2 medium) 
• 1⁄4 tsp. sea salt
•  1 tsp. ground black pepper
• 1 tsp. ground smoked paprika
• 3 bay leaves
• 2 large sweet potatoes, cut into 1-inch cubes
• 2 tsp. cornstarch, gluten free + 2tsp of lukewarmwater (combine to make a slurry) 

Directions

1. Heat oil in large saucepan over medium-high heat.

2. Add stew meat; cook, stirring frequently, for 4 to 5 minutes, or until browned. Remove from pot with slotted spoon, place on plate with paper towel.

3. Add onion, carrots, and celery; cook, stirring occasionally, for 5 to 6 minutes, or until onion is translucent.

4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add wine; cook, stirring constantly, scraping bottom of pan so vegetables don’t stick, for 3 to 4 minutes, or until almost dry.

6. Add 1 cup broth, tomatoes, salt, pepper, paprika, bay leaves, and return beef to pan. Bring to a boil. Reduce heat; gently boil, stirring occasionally, for 5 to 8 minutes, or until liquid has almost completely evaporated, and tomatoes begin to break down.

7. Add remaining 7 cups broth. Bring to a boil over medium-high heat. Reduce heat; gently boil, partially covered, stirring occasionally, for 2 hours, or until meat is tender.

8. Add sweet potatoes; cook, stirring occasionally, for 10 to 20 minutes, or until sweet potatoes are tender.

9. Add cornstarch mixture to stew; cook, stirring constantly, for 2 to 3 minutes, or until stew has thickened slightly.

Serves 6 (approx. 2 cups each) - 1/2 green 1 1/2 red 1/2 yellow  

Flourless Brownie Muffins

These dark chocolate flourless brownie muffins are delicious and surprisingly healthy.

Ingredients

• 1 15-oz. can chickpeas drained, rinsed
• 3 large eggs
• ½ cup pure maple syrup
• ⅓ cup unsweetened cocoa powder
• 1 tsp. baking soda
• 3 Tbsp. coconut oil melted
• 1 tsp. pure vanilla extract
• ⅓ cup dark chocolate chips

Instructions

1. Preheat oven to 350° F.

2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.

3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.

4. Divide batter among 12 prepared muffin cups.

5. Top each cupcake with about four chocolate chips; push into batter.

6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.

7. Cool completely and enjoy!

7 Valentine’s Day Shakeology Recipes

Double Berry Shakeology
Our hearts beat a little faster when we think of this delicious pink smoothie with sweet raspberries and strawberries.

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Strawberry Shakeology
• 1 cup fresh or frozen raspberries

Instructions

1. Place almond milk, Shakeology, raspberries, and ice in blender; cover. Blend until smooth.

Triple Chocolate Shakeology
If your Valentine loves chocolate, let this chocolate smoothie – with extra chocolate and then even more chocolate – take the place of that heart-shaped box of candy that never tastes very good anyway.

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Chocolate Shakeology
• 2 Tbsp. unsweetened cocoa powder
• 1 Tbsp. cacao nibs

Instructions

1. Place almond milk, ice, Shakeology, cocoa powder, and cacao nibs in blender; cover. Blend until smooth.

Strawberry Sea Salt Shakeology
A little bit salty, a little bit sweet, and totally delicious.

Ingredients

• 1 cup reduced fat (2%) milk
• 1 cup ice
• 1 scoop Strawberry Shakeology
• 1 dash sea salt (or Himalayan salt)

Instructions

1. Place milk, ice, Shakeology, and salt in blender; cover. Blend until smooth.

Tiramisu Shakeology
We made a tempting shake with the flavors of our favorite date-night dessert!

Ingredients

• 1 cup water
• 1 cup ice
• 1 scoop Café Latte Shakeology
• 1 Tbsp. mascarpone cheese
• 1 tsp. unsweetened cocoa powder
• ½ tsp. pure rum extract

Instructions

1. Place water, ice, Shakeology, cheese, cocoa powder, and extract in blender; cover. Blend until smooth.

Neapolitan Shakeology with Strawberries

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• ⅓ scoop Strawberry Shakeology
• ⅓ scoop Vanilla Shakeology
• ⅓ scoop Chocolate Shakeology

Instructions

1. Place almond milk, ice, and Shakeology in blender; cover. Blend until smooth.

Shakeology Mocha Mousse
You can’t go wrong when you woo your beloved with chocolate mousse.

Ingredients

• 4 oz. soft tofu
• 1 scoop Chocolate Shakeology
• 1/4 cup unsweetened almond milk
• 1 Tbsp. all-natural almond butter
• 1 medium strawberry sliced (for garnish, optional)

Instructions

1. Place tofu, Shakeology, almond milk, and almond butter in food processor (or blender) and pulse until smooth.

2. Place mousse in a medium serving bowl; garnish with strawberry if desired.

Strawberry Valentine

Ingredients

• 1 cup unsweetened almond milk
• ½ cup ice
• 1 scoop Greenberry Shakeology
• 1 cup fresh or frozen strawberries

Instructions

1. Place almond milk, ice, Shakeology, and strawberries in blender; cover. Blend until smooth.

Healthy Brownie Bites

Ingredients: 

Makes 10 balls

1. 2 scoops of Chocolate Shakeology
2. 4 tbsp of unsweetened vanilla almond milk
3. 2 tbsp of Natural Peanut Butter
4. 2 tbsp of Coconut Oil

Optional: Sprinkle with PB2

•  Free free to add walnuts, unsweetened coconut flakes, shaved almonds, flax seed
• Tip you can make this according to your meal plan.  Play around with the ingredients till you find the perfect mixture for you.

Directions: 

1. Place all ingredients in a bowl and mix together. I used a fork to make it nice and smooth to get out any clumps. 
2. Roll out 10 balls or used a cookie scoop to make the perfect ball. 
3. Sprinkle with PB2
4. Place in freezer for 10 minutes and ENJOY! 

If left in the freezer overnight, take out of the freezer for 10 minutes before eating. 

Turkey Sloppy Joes Over Spaghetti Squash

Ingredients: 

• 1 tsp olive oil
• 1 medium onion, chopped
• 1 medium red bell pepper, chopped (I used some green and yellow too!)
• 2 cloves garlic
• 1 lb raw ground lean turkey  breast (93% lean)
• 1/4 tsp sea salt (or Himalayan salt)
• 1/4 tsp ground black pepper
• 1 1/2 cups natural tomato sauce 
• 1 tsp Worcestershire sauce
• 3 Tbsp all natural tomato paste
• 1 tsp hot pepper sauce
• 1 Tbsp pure maple syrup (or raw honey)
• Finely chopped fresh parsley for garnish

Directions:

1. Heat oil in large skillet over medium heat.
2. Add onion and bell pepper. Cook, stirring frequently, for 4 to 5 minutes or until onion is translucent. 
3. Add garlic; cook, stirring frequently for approx 1 minute.  Transfer onion/ pepper/garlic mixture to separate bowl and set aside. 
4. Add turkey to the same skillet and cook over medium heat, stirring frequently to break up the turkey (about 8-10 minutes), or until turkey is no longer pink. 
5. Season with salt and pepper.
6. Add onion mixture, sauce, Worcestershire Sauce, tomato paste, pepper sauce, and maple syrup (or honey).  Mix well. Reduce heat to medium-low and gently boil, stirring occasionally for 15-20 minutes (or until sauce has thickened). 
7. Sprinkle each serving with parsley before serving, if desired. 

I like the turkey sloppy joes served over spaghetti squash. Makes a great pasta dish minus the heavy carbs. 

For Spaghetti Squash:

Heat oven to 400 F. Slice squash in half lengthwise and scoop out seeds. Drizzle halves with tbs of olive oil and season with salt. Place squash cut side down on baking sheet and roast until tender, 45-50 minutes. Use a fork to scrape out “spaghetti.

Other options: serve over an open-faced slice of whole-grain sprouted bread (Ezekiel bread),  whole grain tortilla, on lettuce leaves, or even with some whole wheat pasta or quinoa! 

For my fixers: 1 yellow (if using bread), 1 red, 1 green and 1 tsp.  Add an extra 1 green is using Spaghetti squash

Green Pepper Pizza

Ingredients: 

• 1 Green Pepper
• 1/4 cup mozzarella cheese 
• 1/2 cup tomato sauce (low sodium/ sugar-free) 
• Fresh Basil & Oregano

Directions: 

1. Preheat your oven to 400 F.
2. Slice bell pepper into 2 equal slices, carefully removing the seeds.
3. Top each pepper with tomato sauce 
4. Divide 1/4 cup of mozzarella cheese between peppers  
5. Season the slices to taste with basil and oregano 
6. Cook for 10-15 minutes  

For my fixers: 1 Green 1 Blue

Sweet Potato and Chicken Wraps

Here’s a delicious and innovative take on a collard green wrap that gives you a complete meal on-the-go. It’s kind of like a chicken salad wrap, but it uses mashed sweet potato as a binder instead of mayo, which takes it to a whole new level of flavor!

SERVES: 4 (2 wraps each) Prep Time: 35 min. 

Ingredients

• 3/4 cup extra-virgin olive oil
• 3 tbsp white wine vinegar
• 1/2 tsp Dijon mustard
• 1 tsp raw honey
• 1/4 cup fresh basil leaves
• 1/2 tsp + dash sea salt (or Himalayan salt), divided use
• 1/2 tsp + dash ground black pepper, divided use
• 8 large collard green leaves
• 2 cups mashed cooked sweet potato (approx. 2 small)
• 1 tbsp + 1 tsp melted ghee (organic grass-fed, if possible)
• 3 cups chopped cooked chicken breast, boneless, skinless
• 1 cup chopped bell peppers (approx. 11⁄3 medium)
• 1/2 cup chopped tomato (approx. 1 medium)
• 1/2 cup sliced green onions

1. Place oil, vinegar, mustard, honey, basil, 1 dash salt, and 1 dash pepper in blender; cover. Blend until smooth. Set aside.
2. Remove stem from each collard green leaf where it touches base of leaf. Pare down remaining stem with a vegetable peeler until it is flush with rest of leaf. Set aside.
3. Combine sweet potatoes, ghee, remaining 1⁄2 tsp. salt and remaining 1⁄2 tsp. pepper in a large bowl; mix well.
4. Add chicken, bell peppers, tomato, and green onions; mix well.
5. Lay out prepared collard leaves, dark green side down. Evenly top with (approx. 2⁄3 cup) sweet potato mixture. You may add 1 Tbsp. of dressing to each leaf, or reserve it to dip in later.
6. Roll up each leaf like a burrito, then wrap it tightly in plastic wrap.
7. When ready to serve, slice each wrap in half while still in plastic wrap; peel

RECIPE NOTES:

• To prepare sweet potatoes, pierce whole sweet potatoes multiple times with a fork and bake at 425o F for 40 minutes, or until soft to the center.

• Leftover wraps will keep in refrigerator, wrapped in plastic, for up to 5 days.

1 red, 1 green, 1 yellow, 1 orange, 1 tsp.

55 Snacks Under 150 Calories

Eating healthy doesn’t need to be complicated or boring! Here are 55 easy-to-prepare snacks, each under 150 calories, that will keep your taste buds happy.

1. Mini tostada
Spread ¼ cup of nonfat refried beans on a corn tortilla that’s been toasted in the oven. Top with shredded lettuce, ½ diced medium tomato, and a tablespoon of your favorite shredded cheese.

2. Frozen grapes
Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey
Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt. Sprinkle with cinnamon if desired.

4. Cinnamon apple
Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate
Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie
Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama
Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait
Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus
Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts
A handful of 20 pistachios, 12 almonds, or 14 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole
Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

12. Edamame
Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate
Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato
Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

15. Kale Chips
Make your own kale chips for a fraction of the price with this recipe.

16. Bell peppers with balsamic vinegar
Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach
Scramble 3 egg whites with one-half cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic
Coat one-half of an ear of corn with a 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans
Combine one-quarter cup black beans, ¼ teaspoon of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana
Drizzle one-half of a large banana with one square of melted dark chocolate.

21. Caprese
Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad
Mix together 2 ounces of water-packed tuna with 1 teaspoon of extra virgin olive oil and 1 teaspoon Dijon mustard.

23. Sweet potato
Enjoy one small baked sweet potato plain, a pinch of salt, a sprinkle of cinnamon and nutmeg.

24. Popcorn
Munch on 2 cups of air popped popcorn.

25. Olives
For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon
Top 1 cup of watermelon with 2 tablespoons of crumbled feta and a drizzle of balsamic vinegar, if desired.

27. Peanut butter
Even on its own, a tablespoon (3 teaspoons) of peanut butter makes for a treat full of good fats, and you can make your own homemade peanut butter or other nut in less than five minutes.

28. Cottage cheese and melon
Combine ¾ cup of melon with ½ cup of lowfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad
For a savory and sweet salad, mix together 1 cup of baby spinach with ½ cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar. Add a few slices of red onion if you like.

30. Shakeology
Mix one scoop of your favorite flavor of Shakeology with water and add. Add cinnamon, nutmeg, ground ginger, mint leaves, or orange or lemon zest.

31. Spiced cottage cheese
Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions if desired.

32. Shrimp cocktail
Dip eight medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox
Top a Wasa whole-grain cracker with 1 ounce of salmon lox, two slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus
Wrap three slices of lean, nitrate free deli ham around three cooked asparagus spears.

35. Mediterranean rice cake
Spread 1 Tbsp. of hummus on a whole grain rice cake. Top with two cucumber slices.

36. Carrot salad
Mix two grated carrots with one Tbsp. of raisins, one tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad
For a snack with protein and fiber, mix ¼ cup drained black beans, one chopped tomato, half a green bell pepper chopped, and a pinch of chili powder.

38. Roasted red pepper Wasa cracker
Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with one jarred roasted red pepper, sliced.

39. Avocado cracker
Mash ¼ avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries
Combine 16 shelled pistachios with ¼ cup unsweetened dried cranberries.

41. Veggies and ranch dip
Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade healthier ranch dip.

42. Frozen nutty banana
Roll half a peeled banana in one Tbsp. chopped peanuts, pressing so that nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips
Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker
Top one Wasa cracker with slices of 1 piece of string cheese

45. Italian cucumbers
Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar

46. Seaweed snacks
1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice
Cut up 4 celery stalks and enjoy them with ¼ cup salsa.

48. After school snack
Cut up 4 celery stalks and dip them in 1 tbsp. almond butter.

49. Cheesy popcorn
Sprinkle 1 tbsp. nutritional yeast over 2 cups air popped popcorn.

50. Turkey tartine
Top one slice whole grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J
Top one Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack
Cut up one half of a banana and dip it in 2 tsp. nut butter and then 1 tbsp. granola.

53. Easy avocado
Mash up one half of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado
Mash up one half of an avocado and combine with with ¼ tsp. soy sauce, ¼ tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa
Try these corn tortilla chips with 2 tbsp. fresh salsa.

9 Pre-Workout Meals for 80 Day Obsession

Pre-Workout Meals for 80 Day Obsession Plans A, B, and C

If you are following plan A, B, or C, your pre-workout meal will have the following containers:

• 1 Green (vegetables)
• 1 Red (protein)
• 1 Yellow (carbohydrates)
• 1 tsp. (oils and nut butters)

Asparagus and Eggs

Top steamed or roasted asparagus with a pair of eggs. Hard-boiling the eggs makes for easy meal prep, but if you like your eggs poached or soft-boiled, the yolks will create a luscious sauce. Serve with baked sweet potato or atop a slice of whole-grain toast.

This pre-workout meal has:

• 10 large spears asparagus
• 2 eggs
• ½ cup baked sweet potato (or 1 slice whole-grain toast)
• 1 tsp. olive oil (for roasting asparagus, or drizzled on toast)

Meal Prep Tip: Bake a few small sweet potatoes, hard-boil a batch of eggs, and roast asparagus for several meals.

Breakfast Burrito

In a rush? This grab-and-go dose of protein and carbs can be eaten quickly and won’t feel heavy during those booty-burning squats you’re about to do.

This pre-workout meal has:

• 1 cup spinach
• 2 eggs, scrambled
• 1 small whole grain tortilla (6-inch)
• 1 tsp. olive oil

Meal Prep Tip: Add olive oil to a heated pan and cook the spinach until soft, then add scrambled eggs and cook until just set. Spoon the egg mixture into a warm tortilla and roll. Breakfast burritos can be made ahead and frozen. Wrap individual burritos in sheets of wax paper, place in a plastic bag or freezer-safe container and freeze. Reheat in a microwave for 2 minutes.

Spinach and Bacon Quinoa Muffins

These savory muffins are perfect for meal prep. Why not make a big batch to freeze so you always have a healthy, pre-workout meal at-the-ready?

This pre-workout meal has:

• 1 cup spinach
• 1 Tbsp. green onions
• 1 egg, scrambled
• 2 slices cooked turkey bacon, chopped
• ½ cup cooked quinoa
• 1 tsp. olive oil

Meal Prep Tip: Heat oven to 375° F. Cook the spinach with olive oil until just wilted. Transfer spinach to a bowl, add all of the remaining ingredients, and stir to combine. Then spoon the mixture into a muffin pan lined with muffin cups or coated with nonstick spray. Bake for 20 minutes. This amount of ingredients makes three muffins (one serving), and can be easily multiplied to make more. Feel free to add different veggies. I added a cup of tomotos, onions, green pepper and spinach. 

Pumpkin Parfait

Packed neatly into a Mason jar, this yogurt and roasted pumpkin parfait with cinnamon and muesli is a perfect grab-and-eat breakfast before early morning workouts. Make several of these ahead of time to store in the fridge.

This pre-workout meal has:

• 1 cup roasted pumpkin or butternut squash
• ¾ cup reduced fat (2%) plain Greek yogurt
• ¼ cup muesli
• 1 tsp. coconut oil (for roasting)
• ½ tsp. cinnamon

Meal Prep Tip: Baking pumpkins, which are smaller and sweeter, are best for this dish. Peel the pumpkin, cut it in half and scoop out the seeds, then cut it into bite-sized cubes. Place on a baking sheet, drizzle on 1 tsp. of coconut oil per cup of pumpkin, sprinkle with cinnamon, and roast in an oven heated to 375° F for about 30 minutes, or until soft. When cool, layer half of the yogurt, ½ cup pumpkin, and 2 Tbsp. muesli in a jar or other container; repeat.

Snack Style

Don’t like to eat before working out? Reach for this light combination of ingredients that will make your pre-workout meal feel more like a snack. This combination of ready-to-eat foods is perfect for days when you don’t have time to cook.

This pre-workout snack has:

• ½ cup baby carrots
• ½ cup cucumber slices
• 2 hard boiled eggs
• 2 whole-grain rice cakes
• 1 tsp. nut butter

Meal Prep Tip: All you need to prepare to make this meal ahead of time are the hard-boiled eggs. An electric egg cooker makes that fast and easy.

Breakfast Grain Bowl

Substitute any vegetables you like in this light, but satisfying grain bowl that can be prepped in advance and quickly assembled at meal time. If you prefer freshly cooked eggs with a soft yolk, try this with poached or sunny side up eggs.

This pre-workout meal has:

• ½ cup roasted broccoli
• ½ cup roasted butternut squash
• 2 eggs
• ½ cup cooked quinoa
• 1 tsp. olive oil
• 2 tsp. balsamic vinegar (optional)

Meal Prep Tip: Every ingredient in this grain bowl can be made in advance! Roast all of the vegetables together, prep quinoa (or brown rice) in a rice cooker, and make a large batch of hard-boiled eggs.

Pre-Workout Meals for 80 Day Obsession Plans D, E, and F

If you follow plan D, E, or F, your pre-workout meal has the same containers as the lower-calorie meal plans, plus an additional purple container. Simply add any fruit from the purple container food list (½ large banana, 1 cup berries, 1 small orange, etc.) to any of the meals listed above. Or, try these scrumptious Zucchini Muffins.

Zucchini Muffins

Easy to make, and so yummy it’s hard to believe that these naturally sweet zucchini muffins are good for you. And with three small muffins per serving, they’re really satisfying! The ricotta topping is reminiscent of cream cheese frosting, and adds extra protein.

This pre-workout snack has:

• 1 medium zucchini, grated
• ½ large banana, mashed
• 1 egg
• ¼ cup dry old-fashioned rolled oats
• 1 tsp. coconut oil
• ¼ tsp. cinnamon
• dash nutmeg
• dash ginger
• 6 Tbsp. part-skim ricotta

Meal Prep Tip: Heat oven to 375° F. Sauté the zucchini with 1 tsp. coconut oil until it has decreased in volume by about half. Then, mix it with the banana, oats, egg, and spices. Spoon the mixture into muffin cups or a muffin pan coated with nonstick spray (this amount makes three muffins) and top each muffin with 2 Tbsp. ricotta. Bake for 20 minutes. Let cool, then store in the fridge (or freezer) until ready to eat. The amounts listed are for one serving, but you can multiply the ingredient amounts to make multiple servings.

The riper the banana the sweeter these will be (a perfect way to use up those mushy, brown bananas). To make zucchini muffins for plan A, B, or C, omit the banana and stir the ricotta into the muffin mixture instead of spreading it on top. They will be less sweet, but still scrumptious.

Vegan Pre-Workout Meals for 80 Day Obsession

If you are following the 80 Day Obsession Vegan Plan A, B, C, D, or E, your pre-workout meal will have the following containers:

• 1 Green (vegetables)
• 1 Red (protein)
• 1 Yellow B (tubers and more processed grains)
• 1 tsp. (oils and nut butters)

For Plan F, add one extra teaspoon to any of the meals below.

Vegan Veggie Burger

We served this veggie burger with roasted sweet potatoes for easy meal prep, but you can make an open-faced sandwich by toasting half of a whole-grain English muffin instead.

This pre-workout meal has:

• ½ cup spinach
• ½ cup mushrooms
• 1 veggie burger patty
• ½ cup sweet potatoes (or 1 slice whole-grain toast)
• 1 tsp. olive oil

Meal Prep Tip: Save time by baking sweet potatoes whole, then peel and cube them, if desired. Instead of sautéing, try roasting the mushrooms at the same time as the potatoes. Arrange sliced mushrooms evenly on a baking sheet coated with nonstick spray, drizzle with olive oil, and roast in a 375° F oven for about 20 minutes

Vegan Breakfast Scramble

Protein-packed tofu takes on the flavor and texture of scrambled eggs in this yummy breakfast dish that gets its yellow color from turmeric. We like it with sautéed onion and pepper, but if you prefer something gentler on the tummy before a workout you can swap them for a cup of spinach or mushrooms.

This pre-workout meal has:

• ½ cup onion
• ½ cup bell pepper
• 1 tsp. coconut oil
• ¾ cup firm tofu, chopped
• dash ground coriander
• dash ground cumin
• dash turmeric
• 1 slice whole-grain toast

Meal Prep Tip: Sauté onion and pepper in coconut oil. Add tofu and spices and cook until heated through. Serve with toast. This vegan scramble keeps well in the fridge, so make double or triple the recipe and have your pre-workout meal prepped for several days.

Fresh Start Smoothie

Ingredients

• 1 cup coconut water
• 1 cup ice
• 1 scoop Vanilla Shakeology
• 1 cup chopped kale
• ¼ large banana cut into chunks
• 1 tsp. finely chopped lime peel (lime zest)
• 1 tsp. coarsely chopped fresh ginger

Instructions

1. 1. Place coconut water, ice, Shakeology, kale, banana, lime peel, and ginger in blender; cover. Blend until smooth.

Healthier General Tso’s Chicken

Ingredients:

• 1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
• 2 Tbsp. + 1 tsp. cornstarch, divided use
• ¼ tsp. sea salt
• 1 tsp. sesame oil
• 2 cloves garlic, finely chopped
• 1 thin slice fresh ginger, peeled, finely chopped
• 2 Tbsp. reduced-sodium soy sauce
• ½ cup low sodium chicken broth
• 1 Tbsp. rice wine vinegar
• 2 Tbsp. tomato paste, no added sugar
• 2 tsp. hoisin sauce
• 1 tsp. pure maple syrup (or raw honey)
• 2 Tbsp. cold water
• 2 green onions, sliced
• 1 Tbsp. toasted sesame seeds
• 1 Tbsp. dried Thai chilies (optional)

Preparation:

1. Preheat oven to 375° F.
2. Line baking sheet with parchment paper; set aside.
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
8. Add cooked chicken to sauce, coating thoroughly.
9. Serve chicken sprinkled with sesame seeds, green onions, and chilies (if desired).

80 Chocolate Shakeology Recipes

Notes:

• All recipes are for 1 serving or 1 scoop of Shakeology  (unless noted).

• Feel free to substitute any liquid ingredient for your preference (water, almond milk, coconut water, etc.)

• All recipes call for 1/2 cup ice. 

• Best made with a blender!

 

3 ingredients or less

1. Plain - Chocolate Shakeology + 1 cup water
2. Chocolate Banana - 1 serving Chocolate Shakeology + ½ banana + 1 cup almond milk
3. Iced Mocha - Chocolate Shakeology + 1 cup cold coffee
4. Chocolate Vanilla - Chocolate Shakeology + 1 tsp. vanilla extract + 1 cup water
5. Nutella - Chocolate Shakeology + 1 tsp. hazelnut extract + 1 cup water
6. Peanut Butter Cup - 1 cup water + 1 tbsp. peanut butter
7. Iced Hazelnut Mocha - Chocolate Shakeology + 1 tsp. almond extract + 1 cup cold coffee
8. Chocolate Mint - Chocolate Shakeology + 1 tsp. mint extract + 1 cup water
9. Peppermint Patty - Chocolate Shakeology +1 cup almond milk, 1 teaspoon peppermint extract
10. Chocolate Strawberry - Chocolate Shakeology + 1 cup strawberries + 1 cup water
11. Frozen Chocolate Strawberry -Chocolate Shakeology + 1 cup of water + 1 cup frozen strawberries
12. Frozen Chocolate Banana - Chocolate Shakeology+ 1 cup water + 1 frozen banana
13. Chocolate Orange - Chocolate Shakeology + ½ cup orange juice + ½ cup water
14. Chocolate Raspberry - Chocolate Shakeology + 1 cup raspberries + 1 cup water
15. Chocolate Blueberry - Chocolate Shakeology + 1 cup blueberries + 1 cup water
16. Chocolate Bee - Chocolate Shakeology + 1 Tbsp. honey + 1 cup milk
17. Choco Cherry - Chocolate Shakeology + ½ cup black cherries, pitted + 1 cup vanilla almond milk
18. Creamy Candy Cane - Chocolate Shakeology + 2/3 drops peppermint extract + 1 cup almond milk
19. Chocolate Vanilla Bean - Chocolate Shakeology + 1 tsp vanilla extract + 1 cup water
20. Chocolate Ginger - Chocolate Shakeology + 1 tsp. ground ginger + 1 cup milk
21. Chocolate Cranberry - Chocolate Shakeology + 1/2 cup cranberry juice + 1/2 cup water
22. Chocolate Almond Chai - Chocolate Shakeology + 1/2 tsp. almond extract + 1 cup chilled unsweetened chai tea
23. Frozen Mint Chocolate - Chocolate Shakeology + Fresh mint + 1 cup water
24. Chocolate Frappuccino - Chocolate Shakeology + 1/2 cup cappuccino flavored soy milk + 1 cup cold coffee
25. Mexican Chocolate - Chocolate Shakeology + 1 cup almond milk + 5 big dashes cinnamon
26. Chocolate Peach Dream - Chocolate Shakeology + Handful frozen peaches + 10 oz. unsweetened almond milk/rice milk
27. Frozen Yogurt - Chocolate Shakeology + 1 scoop vanilla frozen yogurt + ½ cup water

4 Ingredients

1.  Piña-Banana - Chocolate Shakeology + ½ medium banana + ½ cup pineapple juice + ½ cup water
2. Chocolate PB and J - Chocolate Shakeology + 1 Tbsp. peanut butter + ½ cup strawberries + 1 cup water
3. Chocolate Coconut - Chocolate Shakeology + 1 tsp. coconut extract + ½ cup coconut milk + ½ cup water
4. Raspberry Orange - Chocolate Shakeology + ½ cup raspberries + ½ cup orange juice + ½ cup water
5. Chocolate Spice - Chocolate Shakeology + 1 tsp. cinnamon + ½ tsp. nutmeg + 1 cup milk
6. I love Berries - Chocolate Shakeology + 1 cup strawberries + ½ cup blueberries + 1 cup water
7. Cheeky Coconut - Chocolate Shakeology + 1 tsp. coconut extract + 1 medium banana + 1 cup milk
8. Maple Buttercup - Chocolate Shakeology + 1 Tbsp. almond butter + 1 cup milk + 1 tsp. maple syrup
9. Chocolate Banana Nut - Chocolate Shakeology + 1 Tbsp. peanut butter + 1 medium banana + 1 cup water
10. Cherry Monkey - Chocolate Shakeology + ½ cup black cherries + ½ medium banana + 1 cup milk
11. Funky Monkey - Chocolate Shakeology + ¼ medium banana + ¼ cup sweetened condensed milk + 1 cup milk
12. Chai Cocoa - Chocolate Shakeology + 1 cup unsweetened chai tea (cooled) + 2 teaspoons raw honey
13. Nutty Chocolate Banana - Chocolate Shakeology + 1 cup water + 1 medium fresh or frozen banana + 1 tablespoon peanut butter
14. Nuts for Chocolate - Chocolate Shakeology + 1 Tbsp. almond butter + ½ tsp. almond extract + 1 cup almond milk
15. Maple Buttercup - Chocolate Shakeology - 1 Tbsp. almond butter + 1 Tbsp. maple syrup + 1 cup water or milk
16. Almond Joy - Chocolate Shakeology + 1 cup light coconut milk + 1 Tbsp. almond butter  + Water, as needed
17. Coconut Sweetie - Chocolate Shakeology + 1 tsp. honey + 1/2 cup light coconut milk + 1/2 cup water
18. Maple Berry Cream - Chocolate Shakeology + 1 tsp. pure maple syrup + 1/2 cup strawberries + 1 cup skim milk
19. Chocolate Cherry Spice - Chocolate Shakeology + 1/2 cup pitted black cherries + 1 tsp. cinnamon + 1 cup water
20. Coffee Storm - Chocolate Shakeology + 1/2 tsp. almond extract + 1/2 tsp. rum extract + 1 cup cold coffee
21. Snowflake - Chocolate Shakeology + 1 tsp vanilla extract + 1 cup skim milk + Crushed candy canes (for garnish)

5+ Ingredients

1. Cinna-Mocha - Chocolate Shakeology + 1 cup almond milk, coconut milk or water + 1/4 - 1/2 tsp cinnamon + 1 tbsp. instant coffee
2. Banana Split - Chocolate Shakeology + ½ medium banana + 2 fresh pineapple rings + 2 large strawberries + 1 cup water
3. Pumpkin Pie - Chocolate Shakeology + ½ cup unsweetened canned pumpkin + ½ tsp. cinnamon + ½ tsp. nutmeg + 1 cup milk
4. Chocolate Bananas Foster - Chocolate Shakeology + 1 medium banana + ½ tsp. cinnamon + ½ tsp. rum extract + 1 cup milk
5. Vanilla Almond Fudge - Chocolate Shakeology + 1 Tbsp. almond butter + 1 tsp. vanilla extract + 4 dashes cinnamon + 1 cup milk
6. Fruit and Nuts - Chocolate Shakeology + 1 Tbsp. peanut butter + ½ cup raspberries + ½ cup blackberries +1 cup almond milk
7. Banana Honeymoon - Chocolate Shakeology + ½ medium banana + 1 Tbsp. peanut butter + 1 Tbsp. honey + 1 cup water
8. Ultimate Banana Split - Chocolate Shakeology + 2 fresh pineapple rings + 2 large frozen strawberries + 1 medium banana + 1 cup water
9. Banana Bread - Chocolate Shakeology + 1 medium banana + 2 Tbsp. dry quick oats + 1 Tbsp. chopped pecans + 1 tsp. vanilla extract + ½ tsp. cinnamon + ½ cup milk + ½ cup water
10. Peanut Butter Cup Cheesecake - Chocolate Shakeology + ¼ cup fat-free ricotta cheese + ¼ cup plain nonfat yogurt + 2 Tbsp. peanut butter + ½ cup skim (nonfat) milk + ¼ cup water
11. S’mores - Chocolate Shakeology + ½ cup unsweetened vanilla almond milk + ½ cup brewed coffee, chilled + 1 tsp. pure vanilla extract + 2 tsp. ground whole wheat graham cracker crumbs
12. Vanilla Almond Fudge - Chocolate Shakeology + 1 cup milk + 1 tablespoon of natural almond butter + 1 teaspoon of vanilla extract + 4 dashes of cinnamon
13. Coco Banana Nutter - Chocolate Shakeology + 1 cup unsweetened almond milk + 1 Tbsp. peanut butter or 2 Tbsp. PB2 + 1/2 banana + 1 tsp. coconut oil
14. Pecan Cinnamon Roll - Chocolate Shakeology + 1 tsp. cinnamon + 1/2 tsp. vanilla extract + 8 pecan halves + 1 cup skim milk
15. Chocolate Almond Spice - Chocolate Shakeology + 1 tsp. cinnamon + 1/2 tsp. nutmeg + 1/2 tsp. almond extract + 1 cup almond milk
16. Chocolate Raspberry Cheesecake - Chocolate Shakeology + 1/4 cup fat-free ricotta cheese + 1/4 cup plain nonfat yogurt + 1/2 cup raspberries + 1/4 cup water + 1/2 cup skim milk
17. Honey Berry Banana - Chocolate Shakeology +  1/2 banana + 1 tsp. honey + 1/2 cup blueberries + 1 cup skim milk
18. Mexican Chocolate Honey - Chocolate Shakeology + 1 Tbsp. peanut butter + 1 tsp. cinnamon + 1 tsp. honey + 1 cup skim milk
19. Peanut Butter Split - Chocolate Shakeology + 1 Tbsp. peanut butter + 1/2 banana + 1 fresh pineapple ring + 2 large strawberries + 1 cup water
20. Apple Pie - Chocolate Shakeology + ½ cup diced apples + ¼ tsp cinnamon + ½ cup water + ½ cup apple juice
21. Snowstorm - Chocolate Shakeology + ½ tsp almond extract + ½ tsp rum extract + ½ cup cold coffee + ½ cup skim milk
22. Almond Yule Log - Chocolate Shakeology + ½ tsp vanilla extract + ½ tsp cinnamon + ½ tsp almond extract + 1 tbsp. almond butter + ½ cup pitted black cherries + 1 cup vanilla almond milk
23. Yummy Rummy Chocolate - Chocolate Shakeology + 1 banana + ¾ cup nonfat milk, or water, or soy, or rice milk + ½ tsp cinnamon + ½ tsp rum extract

Desserts

1. Shakeology Mug Cake - 1 egg + 2 Tbsp. almond milk + 1 scoop Chocolate Shakeology + 1 Tbsp. cocoa powder + ¼ tsp. baking powder + 1 Tbsp. peanut butter (or almond butter). In greased mug, beat egg and add almond milk. Add Shakeology, cocoa powder, & baking powder. Stir until mixture forms a batter. Microwave for 1 minute (may need 30 seconds more). Top with peanut butter.
2. Pancakes - 1 scoop Chocolate Shakeology + 1/4 cup rolled oats + 2 tbsp. unsweetened almond milk + 1 tsp. vanilla + 1 tsp. baking powder + 1 egg + 1 egg white. Blend and pour into pan to cook like any other pancake.
3. Cookie Balls – 1 cup Chocolate Shakeology + 1 cup peanut butter + 1 cup quick cook oats + 1/3 cup honey. Combine ingredients. Roll into balls and eat.
4. Frozen Chocolate Shakeology Bark - 1 tbsp. coconut oil, melted + 1 scoop Chocolate Shakeology, stirred until blended. Pour into parchment paper-lined pan and freeze until hard. 
5. Chocolate Ice Cream - Chocolate Shakeology + 1.5 cups of Almond Milk  + 1/2 Banana + 1 Tbsp. Peanut butter + 1 cup (or more) of Ice. Freeze until desired consistency. Stirring every half hour.
6. Chocolate Energy Cookie Balls - 1 1/2 scoops Chocolate Shakeology + 1/2 cup almond flour + 1/2 cup old-fashioned rolled oats + 1/4 cup almond butter + 1/3 cup unsweetened almond milk + 1/4 cup sliced almonds. Combine Shakeology, almond flour and oats, mix well. Add almond butter and milk. Roll into balls and then roll into almonds.
7. Peanut Butter Oat Bars - 1 scoop Chocolate Shakeology + 1/2 cup old-fashioned rolled oats + 1 scoop protein powder + 1/2 cup peanut butter + 1/2 mashed banana + nonstick cooking spray. Combine ingredients. Mix well. Spray pan with nonstick spray and press mixture into pan. Cover with plastic wrap and press down. Freeze for 3 hours before cutting into bars.
8. Smoothie Bowl - 1 scoop Chocolate Shakeology + 3/4 cup unsweetened almond milk + 1 frozen banana + 1 cup ice. Blend until smooth. Pour into bowl. Top with peanut butter, fruit, and nuts/seeds/shredded coconut.