Week 1 Challenge Group Meal Plan and Preparation

My new Challenge Group begins this week.  The most exciting thing about the first week is that it is a Prep Week.  It’s one thing to have your workout program, your Shakeology and have been added to a support group, but you are probably looking at your stuff going “Ok where do I start?”  After running groups for years I have discovered that some need a specific plan or they will fail and others just need to be kept in the lanes with simple guidelines.  My goal for every group is to be able to assist each type of person.  So, here is some insight into what Day 2 and Day 3 Looks like in my group.

I like to prep them for success before taking that DIVE into committing to working out, eating right and supporting each other.

Day 2
challenge group sample post


sample challenge group post

Feel Free To PIN this MEAL PLAN for your own — USE 
sample meal plan

If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete the application below to be considered for my next 21 day fix accountability, support/challenge group!


Paleo Cashew Garlic Basil Crusted Chicken

Paleo Cashew Garlic Basil Crusted Chicken

I had to post this Recipe by Popular Demand.  Originally came from “Make ahead Paleo” by Tammy Credicott and was originally Labeled Macadamia, Garlic and Basil Crusted Chicken however I did not have any Macadamia Nuts on hand but did have Raw Cashews and JUST ENOUGH 🙂

I also loved this because I was able to Freeze this for a couple weeks and pull it out when I had NOTHING in the house to cook.

cashew crusted


1 1/2 cups raw macadamia nuts (or Cashews)

1/2 cup fresh basil leaves

1 clove garlic, peeled

1/4 tsp sea salt

Sprinkle of freshly ground black pepper



4 chicken breasts, boneless or bone-in


1/4 cup Honey, slightly warmed



1.  Place the crust ingredients in a food processor, and pulse until a coarse crumb forms.  Place the crumbs in a 1-quart, freezer bag, and seal.

2.  Place the chicken in a separate 1-gallon freezer bag, and seal.

3.  Place the crust and chicken freezer bags in another 1-gallon freezer bag, and seal.  Place the bag containing the crust and chicken in the freezer until needed.



1.  Thaw the chicken and crust overnight in the refrigerator.

2.  When you’re ready to cook, preheat your oven to 375 degrees.

3.  Place the chicken on a parchment-lined baking sheet, and pat it dry with paper towels.

4.  Mix the crust a little with your hands to work out any large chunks.

5.  Brush the chicken with the warmed honey.  Divide the crust mixture evenly over 4 pieces of chicken, and press gently into a thin layer.

6.  Bake the chicken until it is cooked through adn the crust is golden, 30-35 minute for boneless chicken and 45-50 minutes for bone-in chicken.



Tasty Beans and Rice | Busy Mom Go-To

I work 10 hour shifts still which means I leave the house early and get home late, I have a 6 and 9 year old that are picky eaters and best of all a husband who doesn’t cook.  So, how can I assure that the girls get something healthy when I am not home.  IT IS NOT EASY!! So, power cooking that tastes great for kids and a husband that eats like a kid is a must.  My husband and I have both done the Ultimate Reset and now my husband has completed it twice and one of the recipes in the meal plan, STICKS with everyone in the family.  This can be made quickly and you can use it for more than one day.  On lettuce, in a Tortilla or separate.  This is a working mom’s savior.


Black Bean and Rice Ingredients
  • ¾ cup cooked brown rice
  • ½ cup canned low-sodium black beans
  • ¼ tsp. extra-virgin olive oil
  • ⅛ tsp. ground chili powder
  • 1 pinch ground cumin
  • ¼ tsp. ground coriander
  • 1 tsp. Bragg® Liquid Aminos
  • Himalayan salt (to taste)

   While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add olive oil, spices, Bragg Liquid Aminos, and Himalayan salt. Stir well. Gently fold beans into cooked rice. Serves 1.

Nutrition: 270 calories, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 250 mg sodium, 52 g carbohydrate, 9 g fiber, 11 g protein, 350 mg potassium


Would love to hear what your favorite quick Go-To meal.  Comment Below share yours with everyone.

Yummy Pumpkin Chili | Paleo

Yummy Pumpkin Chili | Paleo

I was in the mood for Chili and FAST, so why not yummy pumpkin chili for the winter.   I have been dying to dig into my newest Cookbook called Primal Cravings by Megan McCullough Keatley and Brandon Keatley.  First of all love the book as it is so eye catching and you just want to make everything in it since most recipes only call for a few ingredients but are Paleo/Gluten Friendly as well as have options to cut the dairy.  Since cutting Dairy and Gluten out of my diet my body is so much happy.  Here is the awesome recipe… Adapted from Primal Cravings Pumpkin Chili.

pumpkin chili2.jpg

Yummy Pumpkin Chili

1 pound ground organic grass-fed beef

1/2 Red Onion, diced

1/4 Cup Pumpkin puree

1 can tomato sauce

1/2 4-ounce can diced green chilis

1/4 cup beef stock

1 Tbs Chili Powder

1 tsp ground cumin

1 tsp paprika

1 tsp ground coriander

1 Tbs cinnamon

1 tsp Cocoa powder

1 tsp garlic powder

1/8 tsp cayenne pepper

For the Guacamole

(I actually used the pre-made, no preservatives Wholy Guacamole single packs)

3 ripe Haas Avocados

2 teaspoons ground coriander

1 tsp orange zest

2 TBS orange juice

2 TBS lime juice

Salt to Taste

1.  In a large soup pot, place beef, onion, and garlic over medium heat, stirring occasionally until the beef is browned.

2.  Add the rest of the chili ingredients.  Let Simmer, stirring every so often for 15 min.

3.  While cooking make the guacamole (combine all ingredients in a food processor for a quick version, if not put it in a bowl and mash together)

Easy Clean Rice and Beans Recipe | The Ultimate Reset

My kids are seriously obsessed with the Rice and Beans recipe from the Ultimate Reset. So simple to make. So clean and you can’t beat home made guacamole with nice and ripe Avocado. They literally ask me EVERYDAY to make it.

rice and beans

So here you go:

1/2 Cup Canned low-sodium black beans, drained (or pinto beans)

1/2 Cup Canned Organic Corn (I added this extra flair)

1/4 Cup Chopped Onions (optional)

1/4 tsp. extra virgin olive oil

1 dash ground chili powder

1 pinch ground cumin

1/4 tsp. ground coriander

1 tsp. Bragg Liquid Aminos

Himalayan salt (to taste; optional)

3/4 cup cooked brown rice, hot (I buy Frozen Brown Rice at Costco)


Combine beans, corn, onions, oil, chili powder, cumin, coriander, Bragg Liquid Aminos, and salt (if desired) in a medium saucepan; mix well.  Heat mixture over medium heat for 1 to 2 minutes, or until heated through.  Remove from heat.  Gently fold rice into bean mixture.  Serve immediately with fresh salsa and avocado or guacamole


Homemade EASY Not FANCY guacamole

3 Ripe Avocados

1 lime

1 tsp garlic salt

splash of fresh salsa you have on hand

Mix and enjoy