Vegan Fix Approved Meal Plan Made Simple!

THE FINISHED PRODUCT!!!!!!!!

Ok, I've gotta brag on myself a bit today because our Health Bet Challenge Kicks off Tomorrow, for once I am all prepped for the ENTIRE WEEK.... AND it only took me an hour & a half to do it all!!! 
I was too excited about all of the simple meal plans & grocery lists I found to make it so much EASIER for our group members to stay on track with their nutrition this month that I decided to try one out myself! 


In all honesty, I HATE COOKING & PREPPING!  I've always wanted to be one of those girls who had beautiful meal prep photos...but to be perfectly honest......I usually stick to my boring salmon and broccoli and then kick myself mid week for not prepping!!!! THIS right here is a rare moment and so I had to document it!!


For anyone doing using the Fix container system - this falls into the 1,200-1,499 calorie bracket and this particular plan is VEGAN - Yep, trying all kinds of new things this week-- but there are TONS more non-vegan plans to follow as well.


Here's the FULL MENU with container equivalents if you wanna try it too & if you're looking for more support on your journey this year, reach out & let's do it together!!




Breakfast-- 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free) (2 yellow a, ½ purple, ½ orange)


Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter


Meal 3 (Lunch M/W/F): 2 6-inch corn tortillas, ¾ cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado (1 yellow b, 1 red, 1 green, 1 blue)


Meal 3 (Lunch Tue/Thur): 1 slice sprouted whole grain bread, ¾ cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ avocado, balsamic vinegar (free) (1 yellow b, 1 red, 1 green, 1 blue)


Meal 4 (Post-Workout): 1 scoop Shakeology (I use Chocolate most often) with ½ cup blueberries (1 red, ½ purple)


Meal 5 (Dinner M/W/F): ¾ cup firm tofu, 1 cup broccoli slaw (or cabbage), ½ cup chopped broccoli, ½ cup raw spinach sautéed in 1½ tsp. sesame seed oil. Drizzled with reduced-sodium soy sauce (free). Served over ½ cup cooked quinoa (1 red, 3 green, ½ orange, 1 yellow)


Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion (I didn't use), ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette (I used lemon vinaigrette) (1 red, 1 yellow a, 3 green, ½ orange)


I'm curious, how many of you struggle with nutrition and prepping like I do?
I'm looking for some foodie accountability buddies this year so I can make this more of a regular!! 

Email me if you're looking for support and accountability! I have a new Accountability group kicking off soon!
SaraFitCoach@gmail.com



Meal plan credit: https://www.teambeachbody.com/teambeachbodyblog/nutrition/vegan-meal-prep-for-21-day-fix

My TOP Holiday Party Tips for Staying on Track!

Have a Holiday Party Tonight?

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Tonight is my company's Holiday Party so I'm giving you my TOP TIPS for sticking on track with your health & fitness goals and NOT undoing all your hard work from the week!!! 

heart emoticoTH worst thing you can do is starve all day before a party...you'll only overindulge more & mess up that metabolism! 
1) Don't go hungry!!!:
The worst thing you can do is starve all day before a party...you'll only overindulge more and mess up that metabolism.

This is when I plan to have my Shakeology before I go tonight!
This will ward off my sweet tooth cravings and give me super nutrients (which helps if you do plan to drink!)

2) Don't stand by the food table if there are appetizers! :

This is the worst place to play catch up with a friend!! 
Move your convo away from the FOOD 
smile emoticon


3) Watch the Booze!:

You can easily rack up the calories without noticing so Choose lighter options like vodka soda water, wine (watch that pour lol) or skip it all together. 

4) Wear something tight so you'll be less tempted to over eat!:
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...this one can be SCARY but sometimes it's the motivation we need to keep in check! lol smile emoticon

5) Don't skip your workout the day of! :

You'll feel better, you'll be burning calories all night, and you'll have more Energy all night long! Plus this will up your metabolism and help you combat the extra calories of the night!

6) If it's a Potluck style party...bring a lighter option!:

This gives you something you know is on your plan and provides a healthier alternative to others to enjoy too! Give the gift of health :)  And it doesn't have to be carrots...check out this recipe and use Red & Green sprinkles for the holidays!

No Bake Shakeology BITES RECIPE!!

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7) And Lastly....ENJOY yourself!:

It's OK to enjoy yourself if you've been working hard! Just get back at it tomorrow! A healthy lifestyle is ALL about balance! Remember it's not all or nothing...it's a journey and practice the 80/20 rule this holiday season and you won't be far behind your goals come January 1st!


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And if you've really fallen off the wagon this season...let's jumpstart those resolutions TOGETHER this January!! 

I'm hosting a *very special online fitness accountability group* and I'd love to work with you!
Email me:  FitCoachSara@gmail.com
and APPLY HERE to be considered!

New Program Alert!!! Hammer & Chisel Test Group---Now Accepting Applications!

***Hammer & Chisel Available DEC 1st!!***

My Husband, Ralph &; I are hosting a Test Group for the brand new program releasing on 

December 1st - HAMMER AND CHISEL!

** We Will Start Jan. 4th!!! **

My husband and I will be selecting 15 people (Couple's Welcomed!!) to do this with us side-by-side. It will take place in a private online facebook group and we will be accountability partner for the whole 60 days of the program. 

Length - 60 day program

Average Workout Time - 30 to 40 minutes

Equipment Needed:

 -weights (a range from 5-20lbs - depending on your ability)

-Exercise Stability ball -or- Adjustable bench

-Resistance band (lighter resistance)

-Chin up bar -or- door attachment for resistance band

*If you need a visual of the equipment, check out this video:
https://youtu.be/vdTfTfaZ4Qs

**However, the modifier in the video uses a Stability Ball instead of Bench & Bands instead of Chin up bar!

Requirements to Join Us:

1. I must be your free beachbody coach. If I am not yet, please do that using this link now:

https://www.teambeachbody.com/signup/-/signup/free?referringRepId=586302

  -Guys- Make Ralph Your Coach Here:
https://www.teambeachbody.com/signup/-/signup/free?referringRepId=623514

2. You must order The Master's Hammer and Chisel Challenge Pack. It will be on sale for December at a special release price of $160 US.

*Challenge Pack includes Choice of:
           -Month supply of Shakeology
    OR -Beachbody Performance Supplements! 

Challenge Pack Includes:

-12 workouts
-7 color-coded portion control containers with meal plan
-Shakeology Shaker Bottle
-Program Guide & Calenders
-Nutrition Guide & Meal Plan
-Quick Start Guide
-3 FREE Bonus Workouts
-1 Month of Meals with Shakeology aka super dense nutrition (you choose the flavor)
-Me as your Free Personal Coach
-24/7 Support in our Online Accountability Group
-30 Day FREE Trial of Beachbody Club Membership which includes Beachbody On Demand (Stream hundreds of workouts in the Beachbody Member Library. You also get complete program materials, like fitness guides, nutrition guides, meal plans, and workout calendars.)

****If you already drink Shakeology regularly, we will get you set up with just the program*****

3. You check into our facebook group daily (nothing crazy, a few minutes)

4. You commit to absolutely changing your body from top to bottom!

If you agree to these FOUR requirements please APPLY using the FORM at the bottom of this post. 

If for some reason it does not work for you - email me at sara_petrucci@yahoo.com and let me know you are interested in the Hammer and Chisel Test Group!

If you want to TRY out TWO of the Hammer & Chisel Workouts - YOU CAN RIGHT NOW FREE!

Sign up for the FREE 30 Day Trial Of Beachbody's Club Membership which INCLUDES Beachbody on Demand. It is like Netflix for Beachbody! On there, you will find TWO of the Hammer and Chisel Workouts to try!

Click the link based on where you live to sign up!

USA Club	http://teambeachbody.com/tbbsignup/-/tbbsignup/club?referringRepId=586302
CANADA Club	https://www.teambeachbody.com/en_CA/tbbsignup/-/tbbsignup/club/?referringRepId=586302

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Sneak Peek Into Coaching!!

I WAKE UP with PASSION! 

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With a BURNING DESIRE to keep pressing towards my goals -- & I am BLESSED to be surrounded by others who have that same FIRE inside of them! 

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if you have ever been curious about what Coaching is or what The Bombshell Dynasty is all about -- what it takes to succeed as a coach -- What the heck we DO (haha) -- WHY we do it -- & everything in between -- I want to invite you to join a lil "BEHIND THE SCENES: COACHING SNEAK PEEK” event that my coach Lindsay Matway  I will be running via Facebook over the next few days! 

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This is your chance to be a fly on the wall!

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I can tell you that since I started coaching, I’ve seen so many positive changes in myself and it’s lit this passion inside me that excites me everyday! The team that I'm apart of is the most inspiring and supportive group of people and we all life each other up. 

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The BEST part is….I get to use the products I love, at a discount, help others in their transformation which is so rewarding, and I'm already earning more than a car payment per month after only 4 months doing something I love with a company that's full of integrity in everything they do!

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I feel obligated to {Share} this opportunity...Trust me, It’s nothing weird, but if you're interested or know anyone who maybe interested in this incredible opportunity please share with them!! 

Request to join here: 

 https://www.facebook.com/groups/1450672705236091/

or message me on Facebook - www.facebook.com/sara.petrucci.378

3 Day Superfood Detox Cleanse Results!!

Here are my final results from my Superfood Detox Cleanse I completed last week! 

I'm pretty impressed with the results I got in just 3 days. I was also impressed with how easy this cleanse was to complete! 

Sure there were some times I felt weak and wanted to raid my pantry, but overall I didn't have cravings or feel like I was depriving myself. I think the fact that I was filling my body with TONS of superfood nutrients throughout the entire 3 days is what helped me feel so good and helped me not to have cravings like I have with other cleanses.

Fitness is a journey, not a destination! We all have highs and lows and even fit people sometimes need a little jump start to get them through a rough point or a plateau. This was exactly what I needed to detox after my 4 day binge of eating out and excessive celebrations. 

Overall I lost 5.5 total inches from my waist/hips/thighs and I think about 4 pounds!! 

I know some of that is water weight which is fine but I'm still happy with the way I looked afterwards. I lost some of that bloat I was feeling before and I felt lighter and more energized!

If you're looking to jump start your results or have an event/vacation coming up, or even just need a little 3 day break from processed food and are looking for a way to rid the toxins and feed your body what it needs....

Email me: sara_petrucci@yahoo.com

or find me on Facebook! 

Cheers!

Day 3 of 3 of my Superfood Detox Cleanse

Day 3 Of My 3 Day Superfood Detox Cleanse Completed!!

Well I can officially say I completed my 3 day detox cleanse!!!! 

Day 3 was yesterday and surprisingly it was the easiest all all 3 days up until around 4:00pm when I hit a wall!

The day started out amazing! I felt so much energy. I felt very clear headed. I was feeling great and I wasn't feeling hungry or deprived at all! 

I had my Shake for breakfast around 7:30am. I had a banana around 10:30am for a mid-morning snack. Then had my second shake around 12:45 and to be honest, I only had it because I knew I needed to eat something, not because I was hungry. 

Then I got super busy at work and before I knew it, it was 4pm and I was STARVING!!! 

The previous 2 days I had my 3rd shake around 4-4:30 pm and on this third day I kinda hit a wall at this time and I knew I needed some calories!

Luckily I had an apple with me so I quickly scarfed that down and I was fine after that! 

On my drive home from work I began to imagine all the things I wanted to eat and I started to question why I was even doing this....but I'm very competitive and I couldn't just quick when I was this close to being finished. 

I came home and immediately made my grilled chicken salad which was de-lish! 

I had my 3rd shake for dessert :) 

I took my result photos and measurements this morning and I was VERY pleased!!!! I will post once I go through  my photos for you all :)  

All in all...was it worth it? 

I think it was a great way to take a 3 day break from processed foods, eating out, alcohol, and give my body a super dose of superfoods nutrients and clean food! 

My results were very good and I'm very pleased with that!

I felt great overall during this cleanse for the most part. I did experience an energy level dip in the afternoons, especially this last day, but  I was still able to go about my busy work day and do my workouts! 

So I'm sure you're wondering what I ate today after my cleanse was done? 

So I did have my Ezekiel bread toasted with natural peanut butter this morning and my favorite Quest bar for a mid morning snack. Interestingly it tasted super salty to me after these last 3 days without one! I had a turkey spinach wrap for lunch and I actually felt uninspired and had a chocolate vegan Shakeology for dinner with some fruit added in....I can't get enough of this stuff clearly! :)

I'm proud I stuck with it.....Results to come! 

Day 2 of My 3 Day Superfood Detox Cleanse

Day 2 of My 3 Day Superfood Cleanse!

Alright guys...so today was a little harder but it was still not as bad as I expected! This plan really is not that bad! I got a little hungry today and felt a little mini headache before lunch but I also didn't get to eat my snack until lunch due to a busy morning with my patients.

For Breakfast - I had my 1 cup of coffee again with my small addition of coconut oil (ok so coffee isn't really on the plan, but I'm not ready to give that up just yet...)

Then I made my chocolate vegan shakeology with a lot of cold water, ice, and half a banana (going for volume this morning!).

I got slammed at work so I didn't get to eat again until noon. I was pretty hungry around this time and I started to think about the food everyone else was ordering in the office around me....oh the temptations!! 

I quickly made my 2nd shake for Lunch- this time with just water- and this curbed my cravings! I then ate my apple (my snack) which helped fill me up more!

Around the time I was driving home from work today, I was starting to cave...I started to think..why am I even doing this?! 

I often graze when I get home from work and I was dreaming about what was in my pantry....Ok...I had a small handful of raw almonds....If that's a "Cheat" then I guess I cheated but my goal is not to lose weight with this cleanse. 

My Cookies n' Cream Quest Bars were taunting me and I didn't want to give in so what did I do for motivation?!? 

I jumped on YouTube and watched some videos of others who have done this cleanse and that really inspired me to push through and continue on. It also inspired me to make a video! - See below :) 

I made my 3rd shake to avoid temptation and decided to switch things up and make a strawberry shake this time. I did water and I decided to add in another half a banana - I'm not doing this for weight loss. 

I then did my 30 mins workout (I did a LesMillsPump workout) and this gave me a lot of energy!

It's about 8pm now and I'm really not even hungry at all. I feel completely satisfied and energized. To be honest, I feel better than I have all day. 

I'm about to make my LARGE salad with grilled chicken and lots of veggies and call it a night! 

Let's see if I can make it through tomorrow- I have a busy day at work so that will either help me or make me really hungry :) 

Day 1 of my 3 Day Superfood Detox Cleanse

Alright so I've almost completed Day 1 of my 3 day Superfood Detox Cleanse!! 


It hasn't been as hard as I thought it would be. Work kept me pretty busy and that helped keep my mind off my normal morning snack (Oh Quest Bar, I missed you!!)

I started my day with 1 cup of coffee with a small amount of coconut oil added (no sugar, no sweetener). 

About 1 hour later I made my Chocolate Vegan Shakeology for breakfast with just good ole' H20 and half a banana before leaving for work.

Work kept me pretty busy this morning so I had lunch around 12:45 and had my 2nd Shakeology of the day with water. I also had 1 banana about 30 mins after my shake (I planned on an apple but the banana was more tempting).

I left work around 4pm today and I have to admit...all I could think about was that I get to eat food I can CHEW for dinner!!! 

I actually didn't feel that hungry but I could feel my energy level starting to decrease and the thought of working out was not as appealing as normal.

I decided to make my 3rd Shake at 4:30pm so that I can gain more energy for an evening workout and then plan to eat my LARGE grilled chicken salad a little later to space things out and to hold me over all night.

So far though, I haven't really felt hungry at all. The Shakes are packed full of Superfood nutrients and they keep me pretty satisfied. I also feel ready to take on my workout now that I had my 3rd Shake.

We will see how the workout goes...not going to lie though...I am really looking forward to my dinner! 

Until tomorrow..... 

3 Day Sueprfood Detox Cleanse!

Alright, It's confession time! 

This weekend I had a great time celebrating with friends and family and had 4 rounds of graduation celebrations! The festivities kicked off Thursday evening and included many heavy dinners and lunches out as well as too many celebratory drinks! By Sunday I was feeling pretty blah and my wedding ring was way too tight!

Like everyone else, I give into temptations and I don't always follow my own "meal plans"...let's be honest- life happens!

I won't let my weekend of indulgence throw me off my track to success. I won't let it become my new normal! I'm leading a group of women to better health through good clean eating and fitness and this helps me stay accountable! I enjoyed myself this weekend but I  am committed to making better choices and getting back to my clean eating plan! 

Another motivator for me is the fact that we are going to spend the Memorial Day weekend at the beach! Now, I'm not saying I'm fat, but you know how you feel when it's time to put on that tiny bikini and you don't feel your best?! Well after this weekend of Italian meals and martinis...It's time for a "Detox".

I've been hearing amazing things about this 3 day superfood cleanse so I decided to give it a try to detox my system :)

 The best thing is that with this cleanse...I get to eat REAL food! It's not about starving or depriving myself, this 3 day "Detox" is about adding in super-dense nutrients and clean food!

I'll share my daily results with u guys in 3 days and include my before and after photos and inches!

If you want to learn more about my cleanse or want to join me.. Email me - sara_petrucci@yahoo.com or comment below and I'll give you more details!

This is the plan I am following! If you want to learn more about Shakeology and all of it's greatness -- Click Here!

How I make my daily Shakeology!

I've been a fan of Shakeology for years and I've tried to find a comparison and just have not been able to.  I never drank it daily as intended but I started drinking Shakeology daily about 2.5 months ago now as a personal "challenge" to see what all the hype was about first hand. 
I've always been very interested in nutrition and what I put in my body but I wasn't expecting all the benefits that came along with drinking this shake daily! 
Since starting to drink it daily, I've noticed:
1) Reduced cravings for sweets 2) Reduced cravings for caffeine 3) Improved digestion and regularity (big issue for me in the past) 4) Improved SLEEP! (HUGE issue for me in the past) 5) Increased focus and stamina during long work hours 6) More glowing skin!  7) Dry scalp no longer an issue! (embarrassing but true!)
To learn more about what Shakeology is visit: Shakeology

No Bake Shakeology BITES!

Ready for a fun GUILT-FREE Treat?!

These NO-Bake Chocolate Peanut Butter Shakeology Bites are the perfect "treat" to satisfy your sweet tooth and get in your superfood nutrients! 

They taste so good you will think you're cheating! 

These are my new go-to after dinner guilt-free "treats". They're helping me outsmart my sweet tooth! 

Ingredients:

- 1 Cup Quick Cook Oats

- 1/3 Cup Natural Peanut Butter

- 1 Scoop Chocolate Shakeology (or Chocolate Vegan)

- 3 Tablespoons Honey 

- 1/2 Cup Unsweetened Applesauce (optional but I used in mine)

- 2/3 Cup PB2 (now available at Publix!)

- Sprinkles (optional, just for fun!)

Directions:

- Mix PB2 in bowl with just enough water to form paste-like consistency

- In separate bowl mix in all other ingredients

-  Add in PB2 mixture to all other ingredients

- Combine in large mixing bowl

- Roll mixture into individual balls and rolls in a small bowl of sprinkles to cover

- Place balls on a baking pan or in Tupperware container

-  Freeze until firm

-Enjoy!

I made Vegan Chocloate Shakeology Bites and eat one anytime you have a sweet craving or use these as a healthier after dinner treat when I'm trying to stay on track! 

Caution!! They are addictive!  

My New Go-To Sweet Tooth Craving Stopper!

Nutrition Info:

(estimation as mix amounts may vary per bite, *does not include unsweetened applesauce as it's optional)

Serving Size: 1 Bite

Calories: 80

Fat: 2g

Carbs: 10g

Protein 7g

Want to learn more about the nutrients in Shakeology or how to purchase so that you can make these healthy treats?  Click Here!