Sunday, 28 September 2014

Protein Brownie Bites

Protein Brownie Bites
  • 1 scoop Shakeology 
  • 1 tsp melted coconut oil
  • enough water to mix
  • few drops coconut extract (optional)

Mix all ingredients. Roll into small balls or press flat and cut into 

small bite-sized brownies.

Makes 1 serving.
  • 1 red
  • 1 tsp

21 Day Fix Recipes – Stuffed Peppers

Do you ever feel like you just need total COMFORT FOOD!! 

 Today was one of those days.  I needed something different 

and tasty for dinner. I love getting creative in the kitchen and 

making new concoctions!!

Here is one of my more creative meals of the 21 Day Fix 

Recipes: Stuffed Peppers!

 21 Day Fix Recipe Stuffed Peppers | 

What you’ll need:

2 Sweet bell peppers of your color choice.

1 Yellow container of brown rice, or quinoa, cooked just shy

of done

1/2 Yellow container of black beans, (canned) rinsed and


1/2 Yellow container of frozen corn

2 Red containers of browned low fat ground turkey or beef, 

seasoned with 21 Day Fix Southwestern Seasoning  (Or left 

over taco meat)

1 Green container of petite diced tomatoes (no sugar added, 

read the ingredients.  Should only contain tomatoes and 

ascorbic acid)

1 Green container of tomato sauce (same as diced tomatoes. 

 Read the label.)

1 Blue container of your favourite cheese


1. Cook brown rice, or quinoa according to directions in your 

eating plan.

2.  While rice/quinoa is simmering, brown ground meat and 

season with Southwest seasoning.  Set aside to cool.

3. Drain and rinse black beans.  

4. Portion out diced tomatoes, corn, and tomato sauce, and 


5.  Combine in large bowl meat, tomatoes, corn, rice/quinoa,

 beans, and sauce.

6.  Cut caps off of peppers and pull out ribs and core.  Rinse 

excess seeds out.

7. Stuff peppers with filling.

8. Sprinkle with cheese.

9.  Bake at 375 Fahrenheit for 40-45 minutes, depending on 

the strength of your oven.  Cheese should be melted and 

filling should be heated all the way through.

Dive in!  This recipe serves 2 with the following counts per 

stuffed pepper:  1 Red, 1 Yellow, 2 Green, 1/2 Blue.

Yum!  These also store well for lunch the next day too!  Make 

a double batch!

Thursday, 18 September 2014


  • 1 scoop BeachBody Hardcore Base Shake / Shakeology
  • 1/4 cup quick-cooking rolled oats
  • 1 cup whole wheat flour
  • 1/2 teaspoon baking powder
  • 1 dash sea salt
  • 2 large eggs
  • 1 small ripe banana, mashed
  • 2 tablespoons unsweetened almond milk
  • 1 teaspoon safflower oil, (divided use)
  • Sliced banana and raspberries (for garnish, optional)
  • Whisk 1/2 scoop chocolate protein powder/shakeology with a few table spoons of almond milk to make the topping (optional)

  1. Mix Hardcore Base Shake or Shakeology, oats, flour, baking powder, and salt in medium bowl: set aside
  2. Beat eggs in medium bowl: stir in mashed banana and almond milk
  3. Add dry ingredients to wet ingredients: mix well
  4. Heat 1/2 teaspoon oil in large nonstick skillet over medium heat. Pour about 1/4 batter into skillet for each pancake; you should be able to fit 2 or 3 in pan at once. Cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and cook for 30 seconds.
  5. Add remaining 1/2 teaspoon oil and repeat with remaining batter.
  6. Serve warm; garnish with bananas and berries if desired.
Prepping Tip: make multiple servings of pancakes and freeze. When you’re ready for some delicious pancakes, toast in a toaster oven.

Click here to learn more about Shakeology 


Deciding to become a Coach has been one of the best decisions I’ve ever made. It’s changed my life and my family’s life for the better. I love my Team Elite Vitality Coaches like family!

There’s no need for sales pressure, fitness/nutrition expertise, or experience of any kind. My coaches are just people (usually women and mom’s) who like fitness and love to help others while they’re on their own fitness journey.
Everything else you would need, I provide in my trainings you watch/hear at your convenience. Message me and I’ll fill you in!


I get a TON of questions about meal planning from my monthly Challenge Participants. Most people don't seem to know how to do it, or the thought of meal planning is just OVERWHELMING to them.  It's actually a lot simpler than you think. Here are the basics to get you started:

Step #1: Sit down with cookbooks, Pinterest, Google, etc., and write down/save/print recipes, including your family favourites. 

* Choose 5 or 6 recipes for each week.

Step #2: After you have chosen your recipes for the week, look at the ingredient lists. 
*Write down your list/ Check what you already have

Step #3: Go shopping for your groceries.
* Only get what is on your list, unless there is a major sale

Step #4: Come home and prepare as much food as you can for the week.

Step #5: Put your daily meal list or calendar up near your fridge.

These FIVE steps here are just the basics of meal planning. This is a good place to start. Stick with these basics until you feel more comfortable with the whole process. You will get the hang of it!


Here is one of my favourite sample meal plans. Of course this is an example and would have to be adjusted to each person's nutritional needs!!


My Go to Grocery List

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