Tuesday, April 7, 2015

Balsamic Scallops & Asparagus over Spaghetti Squash

Today was a PERFECT day for meal prepping!! Easter is over and it was FINALLY nice outside! So the grill came out, I took my challenger grocery shopping and we prepped our meals for the week together!

Some of the groceries we bought were:
VEGGIES:
Green beans
Asparagus
Spaghetti Squash
Butternut Squash
Onions 
Tomatoes
Spring mix/Spinach 
Mushrooms

Protein:
Chicken
93% Lean Beef (for hubby and maybe I’ll have some stuffed peppers 🙂 )
Egg whites
Tilapia
Scallops

Fats:
Natural Peanut Butter
EVOO
Almonds (raw and yes I buy coconut almonds by blue diamond)
PB2 (peanut butter powder with 85% less fat)
Dairy:
Almond milk
Greek Yogurt (plain)
Other:
Balsamic Vinegar
Agave nectar
Fresh minced garlic
So here is an example of what I get when I am eating clean and prepping for the week.  Since my NPC Figure Competition Saturday, I have literally fallen off track with my eating which I kinda new it was going to happen because I was allowing myself to enjoy a couple days before cracking back down to the grind.  Fortunately, I actually miss my clean foods!  Once you are eating so healthy, your body and taste buds get acquired to what you are feeding your body with, just as if you eat unhealthy. 
So on a good note, I’m excited for this meal prep and get back into my regimen!
**NEW RECIPE ALERT**

BALSAMIC SCALLOPS & ASPARAGUS OVER SPAGHETTI SQUASH

Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep, clean eating grocery shopping, clean eating grocery list

Serves 2 
Ingredients:
  • Scallops 8 oz
  • 1 bunch of fresh Asparagus 
  • 1 medium Spaghetti Squash
  • 4 Tbsp EVOO 
  • 4 Tbsp Balsamic Vinegar 
  • 1/4 red onion chopped
  • 1 Tbsp minced garlic
  • 1 cup chopped bella mushrooms
  • Spray Pam
Directions:
Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep

Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep

    Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep
    1. Turn on grill and pre-heat to medium 
    2. Take Spaghetti squash and cut length wise, and with a spoon  cut out the seeds and middle. 
    3. Flip squash upside down so round is facing up onto a plate.  Put in microwave and cook for 12-14 min (depending on how big).
    4. Cut asparagus stems off and place on large piece of foil. 
    5. Add 1 Tbsp EVOO on top of asparagus, along with 1 Tbsp minced garlic, mushrooms, and 1/4 red onion chopped. Place on grill for approximately 6 minutes or until dark green and tender to poke with fork.
    6. On another piece of foil, spray with Pam and place scallops on top and put on grill to cook for approximately 8 minutes.
    7. Once spaghetti squash is done, use fork and take out squash (should look like spaghetti).  Put on plate (approximately 2 servings per squash)
    8. Once asparagus is done, set 6 slices on top of spaghetti squash with onions, mushrooms and garlic.
    9. Place scallops (4 oz per serving) on top of asparagus and spaghetti squash.  Top of with 1 Tbsp EVOO and 2 Tbsp Balsamic vinegar. 
    10. Serve and ENJOY!!
    One of the fitness programs I use frequently to help with my own health and fitness goals is the 21 DAY FIX EXTREME where the program is focused on portion control, but has a variety of workouts… you get Upper body, Lower body, Total body, Cardio, Yoga, and Pilates, but whats even better is the program challenges you with using weights during each workout!
    For the 21 Day Fix Extreme, I use:
    1 Red container
    2 Green Containers
    1 Blue container
    *If you interested in getting more clean recipes, nutrition and fitness tips, and would like daily accountability and support to reach your health and fitness goals, please fill out the application below for a spot in my next 6 week Beachbody Boot Camp Challenge!  
    Time to get that summer body so you don’t have to be covered up at the beach or pool!

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    Tuesday, February 24, 2015

    Strawberry Shakeology Protein Squares- 21 Day fix Extreme Approved!

    Deidra Penrose, clean eating dessert recipes, Shakeology recipes, strawberry shakeology recipes, weight loss recipes, top fitness coach PA, top beachbody coach harrisburg pa, 21 day fix extreme recipes, NPC figure competitor, healthy protein bars, healthy snack  ideas, healthy breakfast recipes, 21 day fix recipe
    Strawberry Shakeology Protein Squares

    Ingredients:
    • 2 cups old fashion oats
    • 4 scoops Strawberry Shakeology
    • 1/2 Natural Almond butter
    • 1/4 cup unsweetened almond milk (I use Vanilla)
    Directions:

    1. Place oats and Shakeology in blender ( I use Ninja) and blend for 1 min.
    2. Add Almond butter and almond milk. Cover and blend for an additional minute or until it forms a wet dough.
    3. Place in 8X8 baking dish and press evenly around so bottom is covered.
    4. Refrigerate for 2 hours or until firm. Cut into 8 1 inch squares.
    5. ENJOY!
    *Container Equivalents: Per serving
    1/2 RED 
    1/2 YELLOW
    1/2 BLE
    Another favorite recipe of mine that I found as a healthy dessert that curbs those cravings is Shakeology No Bake Cookies

    Deidra Penrose, clean eating dessert recipes, Shakeology recipes, strawberry shakeology recipes, weight loss recipes, top fitness coach PA, top beachbody coach harrisburg pa, 21 day fix extreme recipes, NPC figure competitor, healthy protein bars, healthy snack  ideas, healthy breakfast recipes, 21 day fix recipe
    If you are looking for more healthy tips, recipes, and help with meal planning to reach your ultimate health and fitness goals, please fill out the application below for an exclusive spot in my next 21 DAY FIX and/or 21 DAY FIX EXTREME challenge group! 
    You will get my free coaching, 1:1 support, motivation, and accountability, along with some of my favorite recipes and tips that has helped me reach my fitness goals!
    *Spaces are limited*

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    Tuesday, February 3, 2015

    Spicy Tuna Steak Recipe

    SPICY TUNA STEAK

    Deidra Penrose, top beachbody coach harrisburg pa, top beachbody coach pittsburgh pa, NPC figure meal prep, healthy dinner ideas, healthy lunch ideas, spicy tuna steak recipe, seafood recipes, lean meat recipes, weight loss recipes, clean eating recipes, healthy eating, Spicy food recipes, dieting, healthy mom recipes, healthy family recipes, 21 day fix extreme recipes

    Ingredients:
    • 4-5 Tuna Steaks
    • 1/4 cup Braggs Liquid Aminos (soy sauce replacement found in organic section)
    • 1/4 cup Extra virgin olive oil
    • 1 tbsp garlic powder
    • 1/2 lemon squeezed
    • 1 tsp chili powder
    • 1 tbsp oregano
    • 1 tbsp Parsley

    Deidra Penrose, healthy dinner ideas, healthy lunch ideas, spicy tuna steak recipe, seafood recipes, lean meat recipes, weight loss recipes, clean eating recipes, healthy eating, Spicy food recipes, dieting, healthy mom recipes, healthy family recipes, 21 day fix extreme recipes
    Directions:
    1. Mix all ingredients together in a large zip lock bag and let marinade for 30 minutes at room temp or 2 hrs in refrigerator
    2. Turn on oven to Broil on high
    3. Place tuna steaks on large piece of foil and place in oven with door slightly open
    4. Cook until slightly brown on edges (approximately 8 minutes)
    5. Let cool before eating
    6. ENJOY!

    Deidra Penrose, healthy dinner ideas, healthy lunch ideas, spicy tuna steak recipe, seafood recipes, lean meat recipes, weight loss recipes, clean eating recipes, healthy eating, Spicy food recipes, dieting, healthy mom recipes, healthy family recipes, 21 day fix extreme recipes

    I will be using this recipe with my upcoming fitness challenge the 21 DAY FIX EXTREME! I have a BRAND new test group for those who are looking to lose the last 5 or 10 lbs, or intensify their fitness level and results! 
    21 Days of hard work, clean eating, and a lifestyle change!! If you ready for 1:1 support, motivation, and accountability, please fill out my application for an exclusive spot in my next test group!

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