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Welcome! First, i’ll start off by saying thanks so much for taking the time to visit my page and learn more about my challenge groups that have given thousands proven results! I’ll start by saying I am real person. Meaning I am not a fitness expert, a nutritionist, I am someone who just fell in love with the idea of an accountability group and real life people that have gone through the journey of getting healthy, helping others get healthy! I am a sucker for winging it. But I have learned thats not always the best way. I have the personality of someone who can adapt to lots of things, but when it comes to health and fitness I fail miserably if I do not plan ahead and prep out what I need to do. If I have a plan, especially when it comes to nutrition and eating right then I can adapt better to getting RESULTS. That what we want, right? And we all know you can go to fabulous teachers, do the amazing at home workouts from Beachbody, go to awesome cross fit classes, but if we don’t plan the nutrition side of things then there is really no point. You can’t out work your bad eating habits! It just doesn’t work that way. If this is the first time you are visiting my page, I just want to say welcome! I started this blog about 3 years ago to keep myself accountable and share my journey along the way. I am a pretty realistic person, I love cheese, wine and chocolate. I made a goal to eat better (includes those things) a few years ago and so far its been working well. My main goal is to keep up my blogging more so help inspire other people, specifically full time working professionals and busy moms.
So I plan this January is to do the new Hammer and Chisel 30-45min workouts 6 times a week from home. For me, the best if always at 6AM since I am a busy mom of two boys and after school, forget it!
My family also needs to eat…obviously and who’s got time to cook two meals! Not this lady, and I am sure you can relate, so the more simple I keep it the better everyone is happy. It takes 4 to tango in this game! I hope on this page you find some things that work for you, again this is what has worked for myself and I love sharing it with others. So take what works for you and use it! The stuff that doesn’t don’t sweat it! But lets start with this questions…
So whats the plan? Its all about what you put on your plate (and standing and eating while meal prepping or preparing counts) that is usually where we fail the most. The here and there bites from the kids plates, the snacking while standing, the not eating enough during the day and running in the door to engulf a bag of pirate booty before we even think about whats for dinner. So my hope is this “plan” helps you prep ahead to not do that. Everything is SIMPLE and its all good clean eating food. Anything that takes more than 40minutes, forget it! You will eat two bags of pirate booty by then
While it’s crucial to give it your all during the workouts, it’s equally important to eat right if you want to lose fat and tone up or build muscle. Creating a weekly meal plan and prepping all your food for the week at once is a smart way to make sure you eat right every day. And it will save you a lot of time.
To help you out, I created this The Master’s Hammer and Chisel meal prep menu based on recipes and meal suggestions featured in the Program and Nutrition Guide. It is one of the tastiest meal preps I’ve ever made, and it took less than two hours to put it all together.
The guide makes it easy to figure out exactly what to eat (and how much to eat) to reach your goals. By answering a few simple questions, I was able to determine the proper calorie level to start with (it can change as you lose weight or gain muscle). My answers put me in the 1500-1799 calorie level, or Plan B.
Recommended foods are divided into color-coded containers and the plan tells me how many of those containers to eat each day. Plan B allows me 4 green containers (veggies), 3 purple containers (fruits), 4 red containers (proteins), 3 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (nuts and seeds), and 4 teaspoons (oils and nut butters) each day.
Use the Master’s Hammer and Chisel meal prep menu below as a starting point for creating a week of healthy, nutritious meals. Don’t like something you see here? Swap it out for another food from the same color container. If you’re on a higher plan, double or triple the serving sizes of these meals, or eat more meals throughout the day. On a lower plan, reduce the serving size! It’s that simple.
Here is my workout schedule for week 1-5 Hammer and Chisel
Here is my workout schedule for week 1-3 of 21 Day Fix
Here are my meals for the week. Find recipes from the guide on the indicated page numbers and scroll to the bottom for a grocery list!
Meal 1 (Breakfast): Frittata Egg Cups (recipe on page 36) with an orange – 1 green, 1 red, 1 purple
Meal 2 (Snack): Quinoa Berry Parfait (recipe on page 44) – 1 purple, 1 red, 1 yellow
Meal 3 (Lunch M/W/F): Chili Spiced Chicken Salad (recipe on page 42) – 1 green, 1 red, 1 orange
Meal 3 (Lunch T/Th): Baked Stuffed Sweet Potato (recipe on page 40) and an apple – 1 red, 2 yellow, 1 tsp. 1 purple
Meal 4 (Snack M/W/F): 3 tsp. peanut butter and an apple – 1 purple, 3 tsp.
Meal 4 (Snack T/Th): carrots with hummus and olives- 1 green, 1 blue, 1 orange
Meal 5 (Dinner M/W/F): Grilled flank steak with ancho chili powder and oregano, zucchini sautéed with ground cumin and 1 tsp. olive oil, salad of black beans, quinoa, cilantro, tomatoes, cotija cheese, lime juice, and 1 tsp. olive oil – 1 red, 2 green, 2 yellow, 1 blue, 1 tsp.
Meal 5 (Dinner: T/Th): Baked chicken breast, Brussels sprouts roasted with 1 tsp. olive oil, bell peppers and onions sautéed in 1 tsp. olive oil – 1 red, 2 green, 2 tsp.
Grocery List for The Master’s Hammer and Chisel Meal Prep
3 red bell peppers
1 red onion
2 small sweet potatoes
1 bag brussels sprouts
1 bag baby carrots
1 box baby spinach
1 head Boston lettuce
1 box cherry tomatoes
1 bunch cilantro
5 small oranges
1 container blueberries
1 container blackberries
2 containers raspberries
2 lbs. skinless, boneless chicken breast
¾ lb. flank steak
Dairy and Dairy Alternatives
32 oz. lowfat Greek yogurt
1 package cotija cheese
1 small container coconut milk or almond milk (optional)
Dry and Prepared Goods
1 ½ cup dry quinoa
2 cans black beans
small container hummus
½ cup raw pepitas (pumpkin seeds)
Himalayan sea salt
ancho chili powder
Bored with the same old baked chicken breasts? This recipe adds a citrus zing that gives white meat tons of flavor, while keeping it succulent and tender. Chicken breasts are topped with orange slices, basted with orange juice, and baked with hearty, inexpensive staples like carrots, celery, and sweet potatoes, which also take on the bright citrus flavor. It’s a crowd pleaser, and kids will love it!
Total Time: 1 hr.
Prep Time: 10 min.
Cooking Time: 50 min.
Yield: 4 servings
4 medium carrots, cut into 2-inch pieces
2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices
2 medium celery stalks, cut into 1-inch pieces
1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)
1. Preheat oven to 350° F.
2. Place carrots, sweet potatoes, celery, onion, and chicken in large oven-proof roasting pan.
3. Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).
4. Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.
Tip: This dish can also be prepared in a slow cooker. Layer all ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.