21 Day Fix: Chicken Mac and Cheese with Asparagus and Broccoli

It is cold in Boston. And there is still SO. MUCH. SNOW.

When it’s cold we tend to reach for the comfort foods so I wanted to find a healthy alternative to my ultimate comfort food – Mac and Cheese!

You might remember my original 21 Day Fix: Chicken Mac and Cheese recipe that I posted in back in October. Well since then I have come up with countless varieties and switching it up with whatever I have in house – mushrooms, parmesan cheese, sauteed squash and zucchini – you name it I have done it! What is so great about this recipe is that you can tweak it to your taste preferences.

By using reserved pasta cooking water you can melt your cheese of choice to get that great mac and cheese gooey-ness without having to load the dish up with milk or heavy cream. Even after eating a big bowl of this I don’t feel bloated and sluggish. Gotta love the 21 Day Fix nutrition plan for that!

If you are doing the 21 Day Fix Extreme or just want to have a day here and there where you carb-deplete just cut the portion of pasta in half! You can load it up with extra veggies or protein to help fill you up if you are extra hungry, especially if you cut out half of the carbs.

When I made this batch I used all of my carb containers I get for the day (2 yellow) but I do try to cut my carbs in half or to none at all at 3 times a week. Other times I try to split my carbs out throughout the day and have half during lunch and half during dinner to help balance out hunger.

If you make your own version of this recipe I would love to hear what ingredients you used and how it came out so leave me a comment below!
Mac and Cheese with Broccoli and Asparagus (3)

 

WHAT YOU WILL NEED:

  • 1 small chicken breast, shredded  (will portion out to 1 red)
  • 1 broccoli crown, steamed  (will portion out to 1 green)
  • 1/2 teaspoon of coconut oil  0.5 spoon
  • 1 tablespoon of shallots, diced
  • 5 asparagus stalks, chopped  0.5 green
  • Pinch of red pepper flakes (optional)
  • 1 cup whole grain pasta  2 yellow
  • 1 large clove of garlic, minced
  • Squirt of lemon juice
  • 1/4 cup of cheddar cheese, shredded  1 blue

Place the chicken breast in a sauce pot and cover with cold water and bring to a boil. Boil the chicken for 15-20 minutes until cooked through and no longer pink in the middle. Transfer to a cutting board or plate. Once cool shred using 2 forks or by hand. Portion out 3/4 cup (1 red) and set aside.

While the chicken is cooking cut the florets off of a broccoli crown. Add an inch of water to a large stock pot and insert a steamer basket. Place the broccoli florets on top. Cover an steam until the broccoli is bright green and cooked through (approx. 5-7 minutes). Portion out 1 cup of broccoli (1 green) and set aside. **Test a piece to make sure it still has a little bite to it and is not mushy. If it is mushy it will fall apart in your dish.

Once the chicken and broccoli are finished (or if you made them ahead of time) bring a pot of water to a boil. Add 1 cup of whole grain pasta (2 yellow) and cook according to the package directions until al dente, approx. 7 minutes.

While the pasta is cooking heat a 1/2 of teaspoon (0.5 spoon) of coconut oil in a non-stick skillet over a medium-low heat. Add 1 tablespoon of diced shallots, 5 stalks of asparagus (chopped), and a pinch of red pepper flakes (optional) and saute for 3 minutes. Add 1 clove of minced garlic and saute for 1 minute. Squirt lemon juice in the pan and add 1 cup of cooked shredded chicken (1 red) and 1 cup of steamed broccoli (1 green) to the pan. Keep over a low heat.

Reserve a 1/2 cup of the pasta water and then drain. Add the pasta to the veggie and chicken saute. Add 3/4 cup (1 blue) of shredded cheddar cheese and stir to combine. Add the reserved pasta water as needed to help melt the cheese until it creates a sauce consistency you like.

Who said you can’t eat Mac and Cheese on the 21 Day Fix!?

Mac and Cheese with Broccoli and Asparagus (2)

 

Mac and Cheese with Broccoli and Asparagus

 

21 Day Fix: Mocha Shakeology

I am only 1 week into my 21 Day Fix Extreme program but I am so amped up about it! It feels SO good to be back on track feeling great and already seeing results. It blows my mind every time I start a new round how really amazing 30 minutes workouts and clean eating can make you feel. I am human. I have my days where I cheat. But I try to live by the 80/20 rule and I always see results so I am happy with my balance which makes it easy to stick to the program!

This is a lifestyle change – NOT A DIET.

This morning I threw on my gym cloths and grabbed a tank top I could barely fit into last summer! I wanted to try it on just for the hell of it and what do you know – IT FIT! There is no better feeling that that!! Although I take my weight when I first begin a program I think inches are WAY more important. That is where you see the difference in how your clothes fit and I am living proof of that. Over the holidays I gained 5lbs but still managed to lose 1″ off my hips and 1″ off my waist.

IMG_5949

On top of feeling great I have a group of challengers all doing this program with me at the same time. Having them makes it easier to stay on track, get motivated when needed, and share some tasty recipes that we are all cooking up.

Back in September I was so hesitant about doing this program because 1) I thought it was too expensive and 2) I have never been able to stick to any workout and meal plan before without feeling overwhelmed or constantly hungry. I was convinced I would end up returning the entire thing before the 21 days were up.

Boy was I wrong.

I loved everything about the 21 Day Fix!! I was never hungry and getting to eat the foods I wanted, saving money since I was cooking and bringing my own meals for lunch, and the 30 minute workouts fit nicely into my schedule.

On top of that I lost 7lbs and 9.5 inches in my first 21 days! I felt so great I knew I wanted to enroll as a Beachbody Coach and wanted to be able to help others like me who thought they could never stick to a program like this.

I have been coaching since October, hit Success Starters in my first 3 months earning me a free ticket to Summit in Nashville in July and constantly receive emails from my challengers just like this one:

Beachbody Coach

It makes my day reading these and hearing how happy my challengers are!

If coaching is something you are interested in, I am looking for 4 motivated people to join my team this month! I will help you get started with a program if you haven’t already, and give you all the tools you will need to be a successful Beachbody Coach!

Where else can you help people live a healthier and happier lifestyle all while making a few extra dollars to do with as you please?

If you are interested leave a comment on this post or email me at ejgoodma [at] gmail [dot] com and we can talk about what YOUR goals are!

Ok, now to today’s recipe. I have always loved McDonalds Coffee Milkshakes but my waist does not! Packed full of calories, fat and carbs the 2 minutes of enjoyment I get from drinking this does not outweigh how bloated I feel after.

I have been drinking my Shakeology daily since September and because of it I have completely cut out coffee. I was never a daily coffee drinker but would have one just because I liked the taste a few times a week. Ranging from $2 – $4 per cup those coffees added up! Another reason why this program has helped me save some money.

I saw Autumn Calabrese’s YouTube video for Chocolate Mocha Shakeology and knew I had to try it out. I used decaf coffee but feel free to use regular or even a flavored coffee like french vanilla or hazelnut or add in flavor extracts. Coffee and extracts are free foods on the 21 Day Fix so you can have as much of them as you want during the week.

I have a Keurig coffee make so I just brewed a quick K-cup!

TIP: Make your coffee a head of time and chill it in the refrigerator. If you pour hot coffee over the Shakeology you will lose some of the nutrients that are in it – No bueno!

This is a great Shakeology recipe that tastes just like the McDonalds Coffee Milkshake but without all of the added calories, fat and carbs.

That is a win in my book!

Mocha Shakeology

WHAT YOU WILL NEED:

  • 8oz of chilled coffee, regular or decaf
  • 1 scoop of Chocolate Shakeology  1 red
  • 1 cup of ice

Place all ingredients in a blender and blend until smooth and all of the ice is melted.

Enjoy!

21 Day Fix: Waldorf Chicken Salad

I am not a huge salad fan so when I do eat one I need a lot of variety in it!

My favorite salads always have goat cheese and some type of fruit. One of my favorites is a Waldorf Chicken Salad which typically has a mayo based chicken mixture on top. I made this recipe 21 Day Fix-approved by grilling my chicken and I actually like this version better!

This salad will fill you right up without leaving that bloated feeling that comes after eating a heavy lunch. Now that I work from home full time this is a great lunch option to throw into the mix.

What is your favorite salad? 

Leave in the comments below!Waldorf Salad with Chicken

 WHAT YOU WILL NEED:

  • 1 small chicken breast  1 red
  • Pepper
  • Garlic powder
  • Onion powder
  • 2 tablespoons of walnuts, toasted and crushed slightly  0.5 blue
  • 1 cup of mixed lettuce  1 green
  • 1/2 cup of sliced green apples  0.5 purple
  • 1/2 cup of red grapes, halved  0.5 purple
  • 2 tablespoons crumbled goat cheese  0.5 blue
  • 2.5 teaspoons of balsamic vinaigrette dressing  1 orange

Season your chicken breast with pepper, garlic powder and onion powder. Heat a grill pan over medium heat. Spray it with non-stick olive oil cooking spray. Grill your chicken for 3-5 minutes until nice dark grill marks start to appear. Lift your chicken, spray the pan again with non-stick olive oil cooking spray and cook on the other side until you have grill marks and your chicken is fully cooked through an no longer pink inside.

While your chicken is grilling, heat a dry saute pan over a medium low heat. Add 2 tablespoons of walnuts and cook over a low heat until golden brown and fragrant. Remove from the heat, let cool and crush slightly using the bottom of a drinking glass.

Place 1 cup of mixed lettuce on a plate. Top with 1/2 a cup of sliced green apples, 1/2 a cup of halved red grapes, 2 tablespoons of crumbled goat cheese, toasted walnuts and the grilled chicken (you can slice the chicken or just lay the whole breast on top).

Pour your dressing over the top and enjoy!

21 Day Fix: 3 Ingredient Chocolate Peanut Butter Cups – made with Shakeology!

Hi everyone!

Wow – it has been SO long since I have posted here and it feels good to be back! December and January were difficult trying to adjust to my new job and traveling a lot (Portland, Austin, Chicago, Orlando). On top of that it was the holidays, holiday parties and just winter in general making me want to cozy up and eat EVERYTHING.

This morning I stepped on the scale and was sad to see it has gone up almost 5lbs since I last weighed myself in the beginning of December. However, The 21 Day Fix Extreme launched this month and I am going full force with the workouts and nutrition plan starting today!! This morning I completed Plyo Extreme (what a hard leg workout!) and drank my chocolate shakeology with 1/2 a frozen banana and a teaspoon of Nutella and feel great!!

I am so ready to do this – I love Autumn Calabrese and 21 days flies by!

21DFX-when-product

One thing that helps me stay focused is tracking my allotted portion containers by writing down all of my meals. Meal prepping and grocery shopping ahead of time is the KEY to success with this program.

When I first started the original 21 Day Fix back in September I lost 4.4lbs in my first week! My 1st goal for this round is to shed my gained weight this week and just in time for 2 of my very good friends to get married this weekend in Newport, RI. Luckily, my roommate and handful of my closest friends are also doing this program at the same time which helps me stay motivated and on track! On top of that, we are all part of a Facebook challenge group filled with wonderful people all doing 21 Day Fix Extreme and sharing their tips, tricks and recipes.

I am ALWAYS looking for motivated people who either want to begin a fitness and nutrition journey or looking to take their current fitness programs to the next level. If that is something YOU have been thinking about leave a comment on this post, send me an email (ejgoodma [at] gmail [dot] com), or message me on Facebook. I would love to talk about your goals and help you get started on your journey to a healthier lifestyle!

One of the hardest things for me when trying to eat clean is my craving for dessert. I work so hard and eat so well all day I don’t want to blow it after dinner by eating junk! When I found a recipe for Chocolate Almond Butter Bites on Pinterest I was so excited! I loved the simplicity of the recipe and that they were made with 3 healthy ingredients, one of them being Chocolate Shakeology which I have plenty of in the house :)

This recipe takes about 5 minutes to put together and I swapped out the almond butter for natural peanut butter because that is what I had in the house. I love how they turned out and they are the perfect dessert bite to curb my after dinner craving for chocolate. I used a mini muffin tin to shape them but you could also use an ice cub tray.

Try them out for yourself and let me know how they turned out!

Shakeology Reese's CupsShakeology Reese's Cups - ingredients

Recipe adapted from Healthy A La Mode

WHAT YOU WILL NEED (this will make 8 peanut butter cups)

  • 4 tablespoons of coconut oil
  • 8 tablespoons of chocolate shakeology
  • 4 teaspoons of natural peanut butter

Place 2 tablespoons of coconut oil in a microwave safe bowl. Microwave for 30 seconds until the coconut oil is liquefied.

Stir in 4 tablespoons of chocolate shakeology. Divide the chocolate mixture evenly between 8 spots in a mini muffin tin. Place in the freezer for 5 minutes.

Pull the muffin tray out of the freezer. Place a half a teaspoon of peanut butter on top of each chocolate disk. Spread the peanut butter evenly over the hardened chocolate with a knife.

Melt the remaining 2 tablespoons of coconut oil in the microwave. Stir in the remaining 4 tablespoons of chocolate shakeology in. Use this to pour on top of the peanut butter layer.       **You will want to do this in 2 batches so it doesn’t harden up on you while the first layer of    chocolate is hardening in the freezer.

Place the muffin tin back in the freezer and leave it in there for at least 30 minutes.

The chocolate cups will slide easily out of the tin. Keep the cups stored in the fridge or freezer for the best consistency!