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Baked Chicken With Carrots and Potatoes

I’m sure some of you can relate to searching Pinterest for yummy AND healthy recipes!!  Sometimes I find a SIMPLE recipe, but it can be loaded with butter, salt, etc.  But I love a good challenge and I love making a recipe a little bit healthier!  This was a really EASY recipe I whipped together tonight.  It’s always a bonus when the kids and hubby approve!!

Baked Chicken With Carrots and Potatoes

Ingredients:

3-4 Thin Chicken Breasts

2 c Small Red-Skinned Potatoes

2 c Baby Carrots

3 Tbsp. EVOO

2 Tbsp. Honey

1 Tbsp. Dijon Mustard

1 Tbsp. Low Sodium Soy Sauce

3 cloves garlic, minced

1/2 tsp. Oregano

1/2 tsp. Basil

Preheat the oven to 425 degrees.  In a medium sized bowl, mix EVOO, honey, dijon mustard, soy sauce, garlic, oregano, and basil.  Spray a 9X13 baking dish with non-stick cooking spray.  Brush the mixture onto both sides of the chicken and place the chicken in the middle of the dish.  Toss the potatoes and carrots in the remaining mixture and place in the baking dish around the chicken.  If there is any of the sauce leftover, top the chicken and veggies in the baking dish. Bake for 25-30 minutes or until chicken is fully cooked.  Enjoy :-)

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3-Day Refresh

The 3-Day Refresh is a FANTASTIC way to give yourself a little kickstart!  Whether you want to drop a few pounds, lose some inches, get rid of the bloat, kick cravings, or feel reenergized, this program is for you!

Check out the 3-Day Refresh discounted BUNDLE!

The 3-Day Refresh is a GENTLE 3-Day Cleanse.  It consists of three daily shakes, a fiber drink, plenty of water, fruits, vegetables, and healthy fats to keep your energy and metabolism going.  The meal plan is very simple and does not require a ton of prep.  There are many creative ways to prepare your meals, so you’ll see that you can actually enjoy eating healthy food.  A basic day on the 3-Day Refresh for me looks like this…

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Lunch to Go!

Wake-Up: 8-12 oz. of water

Breakfast:  Shakeology with 10 oz. of water, 1/2 banana (fruit option), and ice

Mid-Morning:  Fiber Sweep (digestive health drink)

Lunch: Vanilla Fresh shake blended with water and strawberries (fruit option), red peppers (vegetable option), and hummus (healthy fat)

Afternoon Snack: Celery (vegetable option) and hummus (healthy fat)

Dinner: Vanilla Fresh shake blended with water and ice and Coconut Steamed Veggies (dinner recipe option)

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Coconut Steamed Veggies

Throughout the day I make sure to drink PLENTY of water!  You also have the option to drink morning and/or afternoon tea.  The meal plan is really very simple as you can see.  One of the days while completing the 3-Day Refresh, I went to lunch with my children and their friends.  I just brought my lunch along with me!  It was easy to stay on track :-)

This time I went into the 3-Day Refresh really just wanting to focus on how I feel.  So I did not even weigh myself!  Sometimes we can all get too wrapped up in the number on the scale…myself included (in the past I have lost 4-6 lbs)!!  I can tell I lost weight for sure…I feel it!  But I just needed to really kick the cravings I had going on and give me that boost to get on track.  I’ve done the 3-Day Refresh quite a few times and it always does the trick!

If you are looking for a little jumpstart with your health and fitness, this is a great way to do it!  You can do it before you start a new program or right in the middle.  It’s effective either way!  Oh and I had a great group to keep me accountable!  It’s always nice to complete the program (or any program) with people working towards the same goals!!

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Check out this quick video!

Meal Planning Tips

It’s Sunday.  You know what that means?  It means if I want to have a good week of nutrition, I better get meal planning!!  Meal planning and prepping is what helps me stay on track when we are constantly on the GO!  With everything planned and some food prepped, I am MUCH more likely to stay on track.

I am currently doing The Master’s Hammer & Chisel.  The meal plan I am following just so happens to be the meal plan I followed with the 21-Day Fix and the 21-Day Fix Extreme.  It is a meal plan that has really become a way of life for me.  The reason it is a way of life is because it focuses on eating a variety of foods, not depriving yourself, and using the proper portion sizes.

I typically eat similar foods for breakfast, lunch, and snacks.  That makes it even easier to plan each week.  I switch up our dinners the most.  My usuals for breakfast, lunch, and snacks include:

Breakfast- ALWAYS Shakeology with spinach and fruit (usually a banana) – one red, one green, and one purple

Snacks- Usually peanuts, another fruit, and a protein (Greek yogurt, hard-boiled eggs, etc.) – one orange, one purple, one red

Lunch-Usually a protein (veggie burger, hard-boiled eggs, chicken, etc.), a veggie (salad, peppers, celery, etc.) and a carb (whole wheat bread, sandwich thin, or English muffin) – one red, one green, one yellow

Since my breakfast, lunch, and snacks are so similar each week, at this point I don’t need to write them all out.  What I do is write out all of my dinners for the week.  I use a Days of the Week whiteboard and it is on my refrigerator.  For dinners I usually try to stick to a protein, veggie, and carb – or one red, one green, and one yellow.  The only container I’m missing for the day is a blue container.  This is another healthy fat.  I might include cheese in my dinner or add cheese to one of my snacks or lunch.  This container is the one that moves around the most.  Here is an example of this week’s dinners.  You can see we adapt and modify in moderation for special occasions…like Robb’s birthday!! :-)

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Here are the steps I take to plan my meals, grocery shop, and meal prep:

  1. Plan out one day of meals.  My suggestion is to get a protein in at breakfast, lunch, dinner, and one snack.  Add a veggie for breakfast, lunch and dinner.  Add at least two fruits (usually breakfast and snack), two healthy fats, and two healthy carbs (usually lunch and dinner) to your day.  You can use my meals as an example.
  2. Stick with similar breakfasts, lunches, and snacks.
  3. Plan your dinners for the week.  Having a protein, veggie, and carb is a good balance for dinner.
  4. Take some inventory of what you already have in your refrigerator and pantry.
  5. Create a grocery list according to what you already have and what you need.
  6. Prep anything you can ahead of time (measure out nuts, cut up fruit, cut up veggies, hard boil eggs, etc.)

If you have any questions about meal planning or the Portion Fix nutrition plan, please don’t hesitate to ask.  I’d love to help you find something that works for you!  Meal planning has definitely been a lifesaver for my family and me!!

Check out my Meal Planning Page for recipes and sample meal plans!

Meal Planning and Recipes