C2C Meal Plan

Countdown to competition (C2C) is an optional meal plan that you can follow when you have something big coming up and you need you body to be in tip top shape! Vacation where you are wearing bathing suits, competing in a competition, fitness photo shoot, etc.

I do this meal plan every couple of months just to prove to myself that I don’t need sugar and what not.

I am in the lowest calorie bracket for the 21 Day Fix, so for the C2C meal plan my container count is as follows: 3💚, 6❤️, 1💛, and 3 tsp.

When I make my meal plans it’s just a rough draft to show me how to space out my meals throughout the day. During the week I may sub chicken for salmon or swap out a veggie with  another one. This keeps me from getting bored with me food.

Here is my sample meal plan:


Once I have my meal plan down I make my grocery list. Having a shopping list ensures that I won’t be wasting money on things I don’t actually need. When you are buying fresh veggies they will go bad if you don’t use them, so I try to avoid over buying and having a list helps me do that.

Making a weekly meal plan isn’t hard and it doesn’t have to be fancy. Get some paper and a pen/pencil and get to planning! 👍🏼
❤️️Britt

Advertisements

Butternut Squash Stew

The last thing that I meal prepped for the week was butternut squash stew!

I have made this one before and it is yummy!

Ingredients:

  • 1 tsp olive oil
  • 1½ lbs raw lean beef stew meat, boneless, cut into cubes (I used venison)
  • 1 medium onion, chopped
  • 2 bell peppers, chopped (whatever color you prefer)
  • 4 cloves garlic, minced
  • 1 can petite diced tomatoes (no salt added)
  • 1.5 cups organic beef broth
  • 1 tsp sea salt
  • 1 tsp ground black pepper (optional)
  • 1 bag butternut squash
  • 1/2 bag of baby carrots

The image has extra ingredients because I bought extra.  No one wants to make another trip to the store. 🙂

img_6969

Directions:

  1. Heat oil in a large sauce pan over medium-high heat.
  2. Add meat; cook, stirring frequently, for 4 to 5 minutes, or until meat is brown.
  3. Add onion and bell peppers; cook, stirring frequently , for 4 to 5 minutes.
  4. Add garlic; cook, stirring frequently, for 1 minute
  5. Add all other ingredients including the seasonings.
  6. Reduce heat to medium-low, cook, covered, for 40 minutes to an hour or until squash and carrots are soft.

img_6984

Serving size: 1 cup

1 serving counts as: 1 red and 1 green

If you don’t think you will eat all of this during the week you can freeze some for later.

 

❤ Britt

Cheddar & Broccoli Stuffed Chicken

Second on the meal prep list for this week was cheddar and broccoli stuffed chicken!

This is my first time making these, but they look delicious!  They were super quick and easy to make too.

I would serve these with half a sweet potato or maybe some brown rice.

Ingredients:

  • 4 boneless, skinless chicken breast
  • Cheddar cheese
  • 1 cup chopped broccoli
  • Black pepper
  • Sea salt
  • Garlic powder
  • Olive oil
  • Toothpicks

img_6966

Directions:

  1. Preheat over to 350 degrees. If you’re chicken breasts are not already thin, pound them with a mallet until thin. This makes the chicken easier to fold in half. Place them in a baking dish.
  2. Coat chicken with sea salt, pepper, and garlic powder.
  3. Sprinkle cheddar cheese evenly on top of the chicken breasts.
  4. Sprinkle chopped broccoli evenly on top of the cheese. The smaller you chop your broccoli, the easier it stays on when you fold it.
  5. Fold your chicken breasts in half and secure with 2-3 toothpicks each.
  6. Drizzle the chicken with olive oil.
  7. Cover pan with aluminum foil and cook for about 20 minutes or until chicken is done.
  8. Remove foil and sprinkle with cheese.
  9. Bake for an additional 5 minutes.

21 Day Fix serving size: 1 chicken breast

1 serving counts as: 1 red, 1/2 green, and 1 blue

 

❤ Britt

Lasagna Roll Ups

Today is meal prep day! First up on the list was lasagna roll ups!

Healthy eating does not have to be boring! It’s all about the right portions.

Ingredients:

  • 12 lasagna noodles (Whole Wheat or Whole Grain noodles), cooked
  • 1 (10 ounce) package frozen chopped spinach, thawed and completely drained
  • 1 (15 ounce) container fat free or light ricotta cheese (I used ricotta made with skim milk)
  • 1/2 cup grated Parmesan cheese
  • 1 egg
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon dried Italian seasonings
  • salt and fresh pepper(optional)
  • 1 pound lean hamburger meat, cooked and drained (I used venison)
  • 1 jar organic spaghetti sauce
  • Shredded mozzarella cheese

img_6965

Directions:

  1. Preheat oven to 350°.
  2. Make sure the spinach is drained well. Combine spinach, ricotta, Parmesan cheese, egg, garlic, Italian seasonings, meat, and salt and pepper in a medium bowl.
  3. Pour about 1 cup sauce on the bottom of a 9 x 13 baking dish.
  4. Dry your lasagna noodles.
  5. Add ricotta mixture to noodles and spread evenly. Don’t be afraid to get your hands dirty!
  6. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
  7. Top with remaining ricotta mixture.
  8. Pour remaining spaghetti sauce over the noodles.
  9. Sprinkle with cheese. About a tablespoon per roll.
  10. Cover with aluminum foil and bake for 40 minutes.

img_6979

Serving size = 2 rolls

Counts as: 1 yellow, 1 red, 1 green, and 1 blue

🍴Enjoy🍴
❤️ Britt

Healthy Buffalo Cauliflower Bites

Football season is upon us and I’m here to tell you that I love cheering on the Gators!!🔶🐊🔷

Football season also brings along the need to snack. Let’s be honest when is the last time you had something healthy to eat on game day?

I’m right there with you… I can’t remember when unless it was just a veggie tray.

Today I decided to give these cauliflower bites a try because I really wanted wings.

Here’s what I did…

Ingredients:

  • Nonstick cooking spray
  • 6 cups cauliflower florets, I used 4 bags of florets 
  • ½ tsp. sea salt (or Himalayan salt), divided use
  • ½ cup hot pepper sauce
  • ⅓ cup rice vinegar
  • 1 Tbsp. whole wheat flour 
  • 2 tsp. ground chili powder
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • 1 tsp. pure maple syrup
  • 1 tsp. olive oil


Directions:

  1. Preheat oven to 350° F.
  2.  Line pan with aluminum foil.
  3. Place cauliflower florets on baking sheet. Coat cauliflower lightly with spray. Season evenly with ¼ tsp. salt.
  4. Bake for 20 minutes, or until tender-crisp.
  5. While cauliflower is baking, combine hot sauce, rice vinegar, and cornstarch in medium saucepan; whisk until flour is dissolved.
  6. Add chili powder, garlic powder, onion powder, maple syrup, oil, and remaining ¼ tsp. salt; whisk to blend.
  7. Heat hot sauce mixture over medium-high heat; cook, stirring frequently, for 5-10 minutes, or until thickened. Set aside.
  8. Mix cauliflower and sauce well in a bowl.
  9. Return cauliflower to oven. Bake for 5 minutes.


Hope y’all enjoy!
❤️ Britt

First day as a CF-SLP

The day I have been working towards for the past 5 years, finally happened!!!  I have spent the last 5 years studying Communication Sciences and Disorders in order to be a speech language pathologist (SLP).

Once you graduate with your masters degree you must complete a clinical fellowship and that is what the CF in front of SLP indicates.  I am a clinical fellow speech language pathologist (CF-SLP).

Enough of the back story… Let’s get to TODAY!

Yesterday I had my friends on Facebook help me decide on a first day outfit.  It was between these two outfits and I also gave them an option C incase they thought both were awful.

14192560_10209962214789925_2751762934433618391_n

Today started like every other day for me… Working out from home, a yummy healthy breakfast paired with personal development reading and then…. The rushing around set in!  And I was off to my first day of work.

14237718_10209966903227133_3403804371422519430_n

The day began working with two younger clients who took a lot of convincing to work on their speech and language.  I had to pull out a few tricks that I learned over the summer through my internship.  They worked… Thank goodness!!!

I completed two evaluations on my own… BOOM! Very proud moment for sure! Now I just have to finish up the report… Boo! 😦

Then the one mishap of the day… I was walking up the stairs with my client and I tripped.  As I was chatting with him I told him it was my first day and he followed up with “I can tell”.  This really shocked me, so me being me I asked him how he knew. His response “You tripped coming up the stairs and you can’t even get your papers back in that thing”.

Kids you gotta love them… Right?

My first day was a success! I am very proud of myself and ready to tackle day two tomorrow.  Tomorrow I will see kids in a private school.

It’s time to get off and get to planning for tomorrow.

 

❤ Britt

Daily Meal Plan

I want to start sharing my weekly meal preps and daily meal plans with y’all!  I know when I started my health and fitness journey I had no idea what the heck meal prepping was and quite honestly I was scared of it.

This week I prepped on Monday because I was not home over the weekend, but I typically do my prepping on Sunday.  Next week I will share my weekly prep with you.

Today I want to show you what a typical day of eating looks like for me.  I follow the 21 Day Fix eating plan.  This is through Beachbody and it is a very simple way to control your portions.  Forget counting calories or points, just simply measure your food and eat.

There are different calorie brackets that are created and you calculate your calorie bracket based on your weight.  I fall in the lowest calorie bracket of 1500-1799 calories a day.

This eating plan is broken down into a color coded portion control system.

  • Greens = veggies
  • Purples = fruits
  • Reds = protein
  • Yellows = carbs/starches
  • Blue = healthy fats
  • Orange = nuts, seeds, and dressing
  • Tsp = nut butters

Say what… I get to have carbs?!? Yep you read that right! No more cutting carbs, it’s more of having the right amount of healthy food to fuel your body.

Here is a picture of my daily nutrition plan:meal-plan2

I hope this helps some of you out there that are struggling with trying to figure out what to do with your color containers.  If you are not currently part of Beachbody, but are interested in this whole color container thing shoot me an email bhines.coach@gmail.com.

 

❤ Britt

New Breakfast Obsession

Have you tried avocado toast yet?

If you said no… Try it this weekend.  It will change your life.

I was hesitant too.  I love toast and I love avocado, but the thought of them together didn’t sound the best to me.  Once I tried it, it became my new obsession.

I personally use whole wheat toast.  I love the Eureka organic brand.  While you are toasting your bread mash up half an avocado.  Add the avocado to your toast and drizzle with olive oil.

I like to add an egg on top and some pepper.  A side of turkey bacon is a must. 🙂

IMG_6691

 

How do you prepare your avocado toast? No seriously tell us! What other ways do you incorporate avocados into your breakfast?

Some health benefits of avocados:

  1. It is super nutritious.  It is packed with vitamins (K, C, B5, B6, and E), folate, and potassium.
  2. It is made up of heart healthy fats.
  3. It is loaded with fiber.  Fiber is important for weight loss and metabolic health.
  4. They can help lower cholesterol and triglyceride levels.
  5. They are great for your eye sight, they aid in eye health.

So while some may say an apple a day will keep the doctor away… I say an avocado a day will keep the doctor away.

 

❤ Britt