Hot Honey Coconut Protein Bites
Ingredients
½ cup clean Peanut Butter (no added oils or sugars)
¼ cup Hot Honey
½ cup Shredded Coconut
1 Scoop Vanilla Life Shake
Roll in shredded coconut for a tasty twist on protein. This is great for parties, snacks or dessert. Sneak protein anywhere you can! All my clients come to me lacking protein, but overly consuming carbs. Carbs aren’t the enemy, but protein isn’t either!
Level up your nutrition game with high protein, or less sugar recipes, like this Truffle-Like No Bake Brownies. I promise you can sneak protein in, in so many ways and no one will notice.
Servings 12
Ingredients
12 large pitted medjool dates
½ cup clean nut butter (means no added sugar or oil)
¼ cup unsweetened cocoa powder
¼ tsp. sea salt (or Himalayan salt)
¼ cup dark chocolate chips (but no one is the boss of you :) - you measure that with your heart)
¼ tsp. extra-virgin olive oil
¾ tsp. flakey salt
Instructions
1. Add dates, almond butter, cocoa powder, and sea salt to a food processor; cover. Process until smooth.
2. Line an 8 x 5-in. loaf pan with parchment (leave a little hanging over the sides to lift the brownies out); press date mixture evenly into pan. Freeze for 30 minutes.
3. While the mixture is freezing, add chocolate chips and oil to a heatproof bowl; set over a pan of simmering water. Stir occasionally, until chocolate is fully melted; set aside.
4. Remove pan from freezer; top with melted chocolate. Sprinkle with flakey salt.
5. Let chocolate set for 1 minute; lift brownies out of pan. Cut into 12 equal pieces.
Peppermint Patty Shakeology
Ingredients
1 cup unsweetened almond milk
1 cup ice
½ scoop Chocolate Shakeology (whey or vegan will do)
½ scoop Vanilla Shakeology (either forumla)
½ tsp pure peppermint extract
1 tsp shaved dark chocolate
Fresh mint leaves, for garnish, optional
Instructions
Place almond milk, ice, Shakeology, and peppermint extract in a blender; cover and blend until smooth.
Pour into glass and garnish with chocolate + mint leaves, if desired.
Yield: 1 serving
Ultimate Portion Fix Containers: 1 Red, 1 tsp
2B Mindset Plate It: Enjoy as an occasional snack(tional) or enjoy as part of breakfast.
I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!
Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar
Instructions
1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.
Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.
Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.
Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track
While you might not be going on a tropical vacation anytime soon… this coconut + pineapple combo will help you imagine you’re sitting on a white sand beach with a fruity summer cocktail in your hand! ‘m picturing Tahiti in a hut over the water, how about you???
Ingredients
* 1 cup cubed pineapple
* ½ cup unsweetened pineapple juice
* ½ cup canned light coconut milk
* ¼ cup unsweetened shredded coconut
* 2 tbsp chopped fresh cilantro or basil
Instructions
1) Place pineapple, pineapple juice, coconut milk, coconut, and cilantro in a blender; cover and blend until smooth.
2) Pour mixture evenly into ice pop molds; freeze for at least 4 hours, or until set.
Portion Fix Containers: ½ Purple, ½ Orange
2B Mindset Plate It: This makes a great snack!
If you could travel anywhere in the world for a vacation, where would you go? Why?
Who doesn’t enjoy a refreshing ice cold beverage on the patio in the sun?? That has to be one of the best parts of summer! So often, our favorite drinks are filled with sugar and empty calories… but I’ve got a great recipe for you (that can be made with or without alcohol) — the Frozen Margarita Superfoods Smoothie! Yum-O!
Ingredients
* 1 cup unsweetened coconut milk beverage
* 1 cup ice 1 scoop Vanilla Shakeology
* ½ cup frozen pineapple ¼ cup fresh lime juice
* 2 tsp finely chopped lime peel
* 1 dash sea salt
Instructions
Place coconut milk beverage, ice, Shakeology, pineapple, lime juice, and lime peel in blender; cover and blend until smooth!
Portion Fix Containers: ½ Purple, 1 Red, 1 tsp
2B Mindset Plate It: Makes a great protein + FFC as part of breakfast.
What is your go-to beverage in the summer? Mocktail or cocktail?
There’s something about watermelon that just says summer and simple. This is the perfect way to add smooth summer vibes to your day!
Ingredients
* ½ cup water
* ½ cup cubed watermelon
* 1 cup ice
* 1 scoop Strawberry Shakeology
* 2 tbsp chopped fresh mint
Instructions
Place water, watermelon, Shakeology, mint, and ice in a blender; cover and blend until smooth.
Portion Fix Containers: ½ Purple, 1 Red
2B Mindset Plate It: A great snackional or enjoy as part of breakfast!
I cannot resist the decadent taste combo of savory sea salt + sweet, rich caramel… with all the nutritional benefits of Shakeo! If you weren’t one of the lucky ones to get the Vegan Salted Caramel, I’ve got you covered!! We will just have to create it on our own :)
A teaspoon of caramel extract and a dash of sea salt make this simple smoothie taste like a gourmet salted caramel milkshake 😍 You’re very welcome! There are more Salted Caramel recipes here!
Ingredients
* 1 cup unsweetened almond milk
* 1 cup ice 1 scoop Vanilla Shakeology
* 1 tsp pure caramel extract
* 1 dash sea salt or Himalayan salt
Instructions
Place all the ingredients in the blend and cover. Blend until smooth.
Portion Fix Containers: 1 Red, 1 tsp.
2B Mindset Plate It: A great snackional or enjoy as part of breakfast.
Passion fruit is tart and tropical and the perfect match for the mellow, creamy flavor of Vanilla Shakeology! If you’ve never bought passion fruit, look for fruits with purple, yellow, or orange skin - it should be smooth and free from bruises. Heavier pieces will have more seeds and juice. Cut the fruit with a sharp knife and scoop out the seeds and pulp like you would a kiwi!
Can’t find passion fruit? Canned passion fruit nectar can be used instead! Can’t find canned?! Try pineapple and add a squeeze of lime 🤤
Ingredients
* 1 cup water
* 1 scoop Vanilla Shakeology
* ¼ cup frozen passion fruit pulp -OR- 3 passion fruit, peels and seeds discarded
* 2 tbsp chopped fresh mint leaves
* 1 cup ice
Instructions
Place all ingredients in the blender - cover and blend until smooth.
Portion Fix Containers: ½ Purple, 1 Red
2B Mindset Plate It: Enjoy as part of breakfast
Since it’s summer, what’s better than lemonade when you’re sweating outside or lounging by the pool? I’ve got a super easy lemonade popsicle recipe for you! And if simple isn’t your style and you want to elevate the flavor, add ¼ cup fresh herbs or seasonings wrapped tightly in cheesecloth to the water and honey mixture; boil for 5 minutes. Allow to steep for 1-2 hours and strain. Play around with this! Try ginger, rosemary, thyme, basil… you do you!
Ingredients
* 1½ cups water, divided use
* 3 tbsp raw honey
* ½ cup fresh lemon juice
Instructions
1) Heat ½ cup of water and honey in a small saucepan over medium-high heat; cook, stirring frequently, for 5 minutes or until well-blended. Cool to room temp.
2) Combine honey mixture and lemon juice in a bowl or pitcher. Gradually add the remaining water, to desired taste.
3) Pour evenly into 4 ice pop molds; freeze for at least 4 hours, or until set.
Portion Fix Containers: ½ Yellow
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!
What’s your go-to summer snack?
I’ve recently been introduced to Peak Physio, Sports and Spine Centre, and only have amazing things to say about everyone there! Amy Goldstrom is one of their physiotherapists and she just got certified as a Function Medicinal Practitioner; yay Amy!! She created these clean, fun and delicious recipes that I’m passing along to you! If you wind up making them, tag @PeakSportsAndSpineCentre in your post and make her smile. I think I’ most excited to try the chai pudding and protein pancakes. What about you? Click on the image for the ingredients and instructions.
So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!
My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?
Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!
It sounds way healthier calling these “protein bites” (which they are), but they could double as dessert and no one would know they were good for them. Tell me if I’m wrong, but these look like blueberries covered in white chocolate. AMIRIGHT??? LOL My inspiration came from a Weight Watchers recipe, but in true WW fashion, it had unnecessary sugar. I’m a WW dropout, so I can say “been there, done that”. Wasn’t a lifestyle I could keep up with and model in front of my kids as “health"y”. Far from it actually. WW recipes might be low calorie, but they’re a shit storm of low fat, reduced fat, light, ingredients which basically means, CHEMICAL SHIT STORM. No thanks. Foodies here that wants to take control of what goes in my body!
Ingredients:
1 cup PLAIN greek yogurt
1 TBSP honey (although I think you can omit this if using Shakeology - it’s sweet enough for me)
1 scoop vegan vanilla Shakeology (any protein powder will do, but be careful because many taste chalky so you’ll want more sugar to mask the taste…or just get Shakeology and thank me later) ***
1 c washed blueberries
Directions:
Stir all ingredients together and then add blueberries. Divide into TBSP servings and freeze. Take out when ready to eat. YUMMMM! Share your comments below; can’t wait to hear how you like these!
I don’t count calories since doing Beachbody, but for those that do, I’ve calculated them for you.
Weight Watchers = 2 points
Portion Fix Containers = .5R, .5Y, .5tsp
2B Mindset “Plate-It” = good FFC to accompany with 2 eggs for your protein for brekky
calorie counters = 94 calories, 1.5g fat, 12.2g carbs, 7.7g fiber (based on 5 servings)
When I hear all those “free” words I think, “hummmm, what’s left? can these be good?” Well, let me be the one to tell you, YES. THEY. CAN. They are FODMAP approved cookies and my kids devoured them in no time flat. Don’t believe me? I made 14, and before I could get the picture of them straight from the oven, this is what happened… LOL 8 left!
3 ingredients and super easy so read this and then let your kids make them! Maybe they’ll even clean up, but that might be pushing your luck :)
1 cup almond flour
1/2 cup maple syrup (not Aunt Jemimas, get the real stuff!)
1 lemon zested
1 lemon juiced, seeds removed
Add all ingredients to a bwl and stir. Put in ziplock bag and freeze for one hour. I froze mine overnight so weather bland looking, but they tasted just as good. Use a fork to make texture marks if you want, adds flair :) Cook at 160 celsius / 350 farenheit for 8-9 minuets. Let them cool before removing from silicon sheet.
Makes 14 cookies, 116 calories each, 8g fat, 7.5 g carbs, 3.7g protein. Ultimate Portion Fix containers = 1 tsp, .5y
Granola bar options (great for school lunches, morning tea, afternoon tea, etc)
I’ll be honest, I’m not usually a fan of “no bake cookies” so I was skeptical of these and only made 1/2 of the recipe in case they weren’t good. I am not throwing good food away so it pains me to waste peanut butter or chocolate, let alone BOTH in the same recipe. I mean, who does that?!?!? That being said, these were AMAZING and D E V O U R E D the same day we made them, so take my advice, make the full recipe, or double it :) I imagine these will freeze well and I’ll test it out with the next batch since we start school again Monday.
I am very cautious searching for 21-day fix recipes on Pinterest because you have NO IDEA what the person knows who posted it and I see recipes ALL THE TIME with brown sugar, white flour, etc which right there tell me… NOT 21 DAY FIX APPROVED. I hate to see my clients get derailed and waste their time, so this is why Fixate Cookbook is money in the bank! It covers all your meals, snacks and treats. TREATS y’all, not cheats. Lets use the proper mindset so we enjoy life and don’t punish ourselves or think it’s not ok for a treat here or there. Every day is an issue, but none of us are doing that. If you are, chat me up so we can talk and I can help!
Here’s the recipe as I modified it:
-1 cup creamy peanut, or almond, butter (watch ingredients, should only be peanuts, possibly salt, but not added sugar or oil!!)
-2/3 cup honey (*fun tip - buy local honey to prevent allergies!)
-1/3 cup olive oil (or 1/2 cup coconut oil)
-2 tsp vanilla
-6 TBSP cocoa powder
-2 1/4 cup QUICK oats (I find old fashioned soaks up the honey and makes this too dry)
Combine nut butter, oil and honey over low heat in a saucepan until all creamy and mixed well. Remove from heat and pour in oats, vanilla and cocoa powder. When everything is mixed well you can drop in round balls for “cookies”, pour into an 8x8 pan for “granola bars”, or roll into balls to serve as finger foods for afternoon tea.
21 day fix container counts: Cookies - makes 24-30 and roughly 1 yellow container.
Step 1 (maybe after you licked the spoon - just saying!)
Step 2 - oh my word this looks scrumptious
Step 3 - Yeah, I want to dig right in too. I do usually for QC. :)
Does this make you want to lick the beater? Yeah, I did me too and I didn’t regret it. 2B Mindset - “Enjoy the treat, and move on.”
I couldn’t decide between milk and dark chocolate so I added both! No one will complain, I’m sure of it :)
Dear Illiana,
Normally I’d feel like a fraud today 🤦🏼♀️. I know you’ve been working on my mindset for 2 months now, and I thank you 😍.
I know I have chocolate addictions 🍫, stress eat, emotional eat 😷 and am a rockstar at my diet, and then —> all about the cookie 🍪 dough and brownie batter. After rocking it during LIIFT4, today, my MOM WOULDN’T ANSWER HER PHONE 📱and a tropical storm is headed for my hometown in N.C. So, I’m letting you know, cookie dough 1, Stephanie 0!!!
But here’s the gain!!! I would have normally considered this a CHEAT, thrown in the towel for the rest of the day, and it would be a downward spiral of nothing good. But you’ve given me the tools in 2B Mindset to 1) enjoy the treat, and 2) move on with my water first, veggies most, “plate it” plan and 3) let the rest of the day be just that, my regular day and still pull off some victories. Every day does not have to be a weight loss day and I get to chose that and am in teh driver’s seat.
I love the guilt free, easy, smart methodology you teach. I can totally overlook that you’re a Dietician for UCLA and this Trojan fan still loves 😘😘 you.
Game on tomorrow 🤗, but today IS NOT DONE💁🏼♀️!!! Where my challengers at?!! You guys are proof this is FOR LIFE!!!
PS - can you smell the cookies? Joy of Cooking cookies, with Cadbury Milk Chocolate hidden inside so you can’t see = yummy surprise and delicious smells!
if you want the recipe, it’s here ——>
Preheat the oven to 375. Grease or line 2 cookie sheets.
Whisk together:
1 cup plus 2 Tbs all-purpose flour
1/2 tsp baking soda
Beat in a large bowl until well-blended:
1/2 cup (1 stick) unsalted butter, softened
1/2 cup sugar
1/2 cup packed light brown sugar
Add and beat until well combined:
1 large egg
1/4 tsp salt
1 1/2 tsp vanilla
Stir in the flour mixture until well-blended and smooth. Stir in 1 cup chocolate chips (I usually add an extra 1/2 cup because LIFE IS SHORT).
Drop the dough by heaping teaspoonfuls about 2 inches apart on the cookie sheets. Bake, 1 sheet at a time, until the cookies are just slightly colored on top and the edges are brown, about 8 - 10 minutes. Let stand briefly, then remove to a rack to cool.
Makes about 36 cookies it says, but I call BS on that unless I really eat THAT MUCH DOUGH. I’m going to pretend it’s an exaggeration because this recipe has never yielded that???
I know you’re thinking, yeah right. I would be too had I not tried it. If you know me well, you know that giving me baked cookies is like a mic drop. WHAT? I’ve literally had people drop off tubs of Tollhouse cookie dough and I think … “these people get me!” haha
Ingredients:
-1 packet / scoop Vegan Vanilla Vanilla Shakeology *whey doesn't turn out as well
-tsp melted coconut oil
-2 tsp nut butter
-¼ cup unsweetened almond milk
-dash of salt (optional)
-1-2 TBSP dark chocolate chips (depending on your plan, you know how much you can have ;)
Mix it all together until it's the consistency of cookie dough and add a little more liquid if you prefer. Then top with chocolate chips and enjoy!
I've never made an ice cake before, but my son really really wanted a Baskin Robbins Ice Cream cake and I didn't feel like paying $69.95 for it, so I decided to make it. All in, the ice cream cost me $16 and the cake mix $4, candles $3, and icing ingredients (because my hubby CANNOT buy store bought ice cream - whatevs) $5. So $28, vs $70 and my son was so proud because we "made it". We will take that win to the bank any day :)
For the record, I believe some things are better from a box. This isn't clean eating so buying a cake mix causes me no guilt or uncomfortable feelings, I secretly do a jump in the grocery aisle thinking (1) it will turn out and (2) I'm glad I'm not THAT MOM that has to make homemade cakes from scratch because see #1 above. It won't turn out, I. Just. Know. It. I digress.
Here's what I did and the beauty of this is you can do it days ahead, it actually turns out better so no stressing the day of the party (as long as you have a freezer handy. if not, stress away and think of Plan B).
Step 1: Chose your favorite ice cream and partially defrost it. Line the pan you chose to use (I'd stick with brownie plan 8x8 or 9x9, or a round pan like this, similar size). Line with parchment paper or seran wrap so you can easily pull it out without cracking or breaking the layer. I had 2 pans so I made both ice cream layers at the same time. As you're spooning the ice cream into the pan and pressing it down, it will smooth out and fill in all the holes. If it still seems lumpy, maybe you have too much and need to eat some. I kid. Not. When finished, put in the freezer and let re-freeze for a day
Step 2: Make your cake. I wanted to do 2 layers ice cream and 2 layers cake, but that would have just been too much cake and we'd have it leftover for months, so I stuck with 3 layers total. the top looks thicker because of the vanilla frosting. Once you make your cake as instructed, let it cool completely and put it in the freezer. I lined the pan with aluminum foil so I could take it out easily and it could go in the oven. Parchment paper would work too, but I find it crinkles in the oven sometimes and I wanted my cake smooth. Once completely cook, put in freezer for a few hours, or up to one day.
Step 3: Remove all layers from their respective pans and stack together. You need to use freezer-friendly icing which is really hard to find in here, so we made whipped cream frosting and it was perfect! Ice it VERY QUICKLY, remember you're dealing with ice cream here and it's no longer in the mold and will lose shape and form fast!! Put in freezer once you're done and let it all come together. The icing can fill in any defects so no pressure to have each layer perfect. You could ice between the layers, but for my first cake, I didn't want to risk timing and the ice cream melt on me. That experiment is for cake #2 :)
Step 4: Add any toppings and store in freezer till ready to serve. At this point, I'd put it on your fancy cake platter and be ready to serve it. We have 3 of these and have moved them from CA, to TX, to Australia and used them NEVER! NOT ONE SINGLE TIME. We forget and this happens and we are screwed! Thus, remember to transfer before the party starts. You're welcome :)
This served 8 boys and we 12 pieces still leftover! It makes a lot!!! To store leftovers, slice it completely and put in freezer-safe tupperware and you could enjoy for weeks to come. My family will eat this in 4 nights (3 people * 4 nts = 12 pcs) GONE!
Ice cream can be a treat, and be delicious and be on the plan. It is possible and add to that list, it can trick your kids. By that I mean...this ice cream which is bananas and peanut butter is a favorite in my household. And my household consists of two boys that HATE bananas, but they will eat this in 30 seconds flat and take down a Shakeology with banana blended in it like NOBODY'S BUSINESS. Try it. And feel free to laugh at overheating my blender. Since I made this video, I slice my bananas up before freezing them so this hasn't happened again. But, my Au Pair and I got a great laugh from the video :)
You guys...MAKE THESE!!! This is all the things we don't encourage on 21 Day Fix, but they are all the things kids want...oreos and marshmellows and gummy worms. What's not to love?!?! And the best part is that these ingredients don't tempt me AT ALL so I can make these and own that I have no willpower and still not get derailed! YES!!!
The ingredients are in the picture below. These literally take 5 minutes to make, from start to finish. Dump all your Oreos in a gallon ziplock bag and SEAL! Do not forget this step or you will hate me when you have Oreos all over your kitchen! Hand the bag off to your kids and put them to work ;) We use a meat pounder and play hot potato, but you can do whatever. Then melt the butter and marshmellows in the microwave for 30 second intervals so they don't burn over blow up. Another direction to follow because believe me, that is messy as heck to clean up!
Combine your melted butter, marshmellows and Oreos together and pour into a greased 8x8 pan and put in the fridge. Once they're cooled and you can easily cut, slice into 16-24 depending on portion sizes you want and put a gummy worm on top! ENJOY!!!
PS - these are not just for kids. Grown ups love them and I've found dad's devour them!
