Thursday, January 4, 2018

Chicken and Broccoli Mac N Cheese

Deidra Mangus, chicken and broccoli mac n cheese, healthy broccoli recipes, healthy macaroni and cheese, 21 day fix recipes, healthy family dinner recipes, healthy kids recipes, weight loss journey, healthy new mom, new mom weight loss, healthy pregnancy, easy healthy chicken recipes

What you need:

  • 4oz dry whole wheat macaroni
  • 4 tsp organic grass-fed butter
  • 2 tbsp. unbleached whole wheat flour
  • 1 1/2 cups unsweetened almond milk
  • 1 1/4 cups freshly grated extra-sharp cheddar cheese
  • 3 cups cooked, chopped boneless, skinless chicken breasts (I like using leftover grilled chicken)
  • 4 cups chopped steamed broccoli florets
  • 1 tsp sea salt
  • 1/2 tsp black pepper

What you need to do:

  1. Cook macaroni as per box directions (unless it says use salt and oil – skip that!)
  2. Melt butter in a large saucepan over medium heat
  3. Add flour; cook, whisking constantly for 1 minute (will be brown, but do not let it burn!)
  4. Slowly which in almond milk; constantly whisking for 1-2 minutes or until thickens and is lump free
  5. Reduce heat to low and add cheese, whisking until melted – about 2-3 minutes
  6. Add chicken, broccoli, salt and pepper – cook for about 1 minute, stirring constantly.
  7. Cook until heated through.
  8. Serve immediately

21 Day Fixers – 1/2 green, 1/2 yellow, 1/2 red, 1 blue, 1/2 tsp

Nutritional Facts:
Total Fat – 10gm
Calories – 245
Sodium – 486mg
Fiber – 2g
Sugars – 0g
Protein – 25g

For more tips and ideas for healthy meals to cook for your family, fill out the application below to join my online fitness support group! This is for those ready to commit to a healthy lifestyle and get daily motivation, support, and accountability towards their fitness goals!

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Friday, November 6, 2015

Peanut Butter Banana Bread

Deidra Penrose, Clean eating, easy healthy recipes, coconut flour, coconut oil, natural peanut butter, banana recipe, 21 day fix recipes, successful beachbody coach PA, weight loss tips , peanut butter banana bread, health banana bread recipe, healthy breakfast recipes, healthy dessert recipe, weight loss motivation, fitness motivation, fitness accountability, healthy mom, healthy eating tips, healthy recipe with applesauce


  • 4 ripe bananas, peeled
  • 4 eggs, yolk and white
  • 1/2 c coconut flour
  • 1/2 c natural peanut butter (I use Jif or Skippy)
  • 3 TBSP unsweetened applesauce
  • 1 TBSP organic coconut oil, melted
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp pure vanilla extract
  • 1/2 tsp cinnamon
  1. Preheat oven to 350 degrees F. 
  2. Using a paper towel and a small amount of coconut oil, grease loaf pan. 
  3. Combine all ingredients into a mixer and mix for approximately 1 minute.
  4. Pour batter into loaf pan. 
  5. Bake for approximately 45 minutes at 350 degrees F. Allow loaf to cool 5 minutes prior to slicing and serving. 
  6. ENJOY!
For more tips, motivation, and recipes, please go to and “LIKE” and follow and page!
To get daily support, motivation, and more 1:1 coaching and accountability to help you reach your health and fitness goals, please fill out the application below for a spot in my next 5 day FREE clean eating group!!

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Thursday, August 20, 2015

Southwest Turkey Lettuce Wraps

Nothing like a little clean dinner for the family!! When I’m eating dinner, I already have my carbs in so I stick to pretty much high lean protein, complex carbs such as veggies, and healthy fats.  So, instead of having a wrap, I substituted Romaine Heart lettuce leaves! 

This is perfect for people who are short with time and do not have hours to cook dinner! Easy, quick, & yummy!! 🙂

Southwest Turkey Lettuce Wraps

Deidra Penrose, southwest tacos, southwest turkey lettuce wraps, lean turkey meat recipes, clean homemade guacamole, greek yogurt recipes, fresh salsa, clean eating meals, healthy dinner recipes, easy health dinner recipe, 21 day fix approved recipes, clean eating tips, fitness challenge group, beachbody challenge, fitness motivation, weight loss tips, healthy guacamole recipe, healthy mexican recipes,

Servings 6 wraps


  • 1 lb lean ground turkey meat
  • 1 packet low sodium medium taco seasoning
  • 1% Shredded Cheese 1/4 cup
  • 1 cup Fresh Salsa
  • 1 cup Homemade Clean Guacamole
  • Romaine Heart leaves (6)
  • 1/4 cup Plain Greek Yogurt (to replace sour cream)
  1. Cook lean turkey burger on skillet on medium high with 1 tbsp EVOO until fully cooked.  Add taco seasoning and cook for 2 more minutes.
  2. Add ingredients to lettuce wraps as desired
  3. ENJOY!! 
*If you would like more daily tips, recipes, support and motivation, I would love to help you reach your ultimate goals!  Since I have been through the journey myself, I can give you my tips and tools that helped my overcome my struggles!  
We will incorporate a home fitness program of your choice with Beachbody, along with clean eating, and adding Shakeology once a day in place of any meal you prefer.  Shakeology is not a weight loss shake or a protein shake.  What is does provide us with is all your dense nutrition your body needs daily that we are not getting from our every day typical foods.  You will get 70+ natural ingredients and superfoods and all your vitamins and minerals.  As you fuel your body with the proper nutrients, you will find yourself having less cravings for sweets and and unhealthy foods and more of the clean foods!  Shakeology also has a great protein to carb ratio which then helps you stay fuller longer! 
I suggest eating every 3 hours and 6 small meals a day to keep your metabolism going strong throughout the day!  I also help you with meal planning and meal prepping so you are saving time and money throughout the week!
Please fill out the application below for a chance to be in my next fitness challenge! I will contact you with in the next 24 hours!  Can’t wait to help you get started!!

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Thursday, May 8, 2014

Clean Egg Salad


Deidra Penrose, clean egg salad, healthy egg salad, easy healthy lunch recipes, 21 day fix recipe, 21 day fix meal plan, team beach body, 7 star elite team beach body coach,  avocados, egg whites, health and fitness coach, clean eating, nutrition, weight loss recipes

Deidra Penrose, clean egg salad, healthy egg salad, easy healthy lunch recipes, 21 day fix recipe, 21 day fix meal plan, team beach body, 7 star elite team beach body coach,  avocados, egg whites, health and fitness coach, clean eating, nutrition, weight loss recipesIngredients:

  • 4 hard boiled eggs, peeled
  • 1 Avocado mashed
  • 2 tbsp yellow mustard
  • 1/4 small onion chopped
  • Garlic powder to taste
  • Himalayan salt and fresh pepper to taste


  1. Separate the yolks from the egg whites and discard 3 of the yolks. 
  2. Chop eggs and combine with Avocado, mustard, onion, garlic powder, salt and pepper.
  3. ENJOY! I served my egg salad on a slice of Ezekiel Toast with a tomato! 

Nutritional Facts (per serving): 2 servings
Calories: 152
Protein: 10
Carbs: 6
Fat: 10

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Wednesday, April 9, 2014

Crock pot Southwest Chicken

Crock pot Southwest Chicken
Deidra Penrose, clean eating recipes, easy chicken recipes, chicken crock pot recipes, southwest chicken recipe, weight loss, family dinner recipes, 7 star diamond elite team beach body coach, t25 meal plan, 21 day fix meal plan, p90x3 meal plan, healthy dinner recipe, beach body

Nothing beats an easy crock-pot dinner! I am a Mexican food fan, so why not throw a couple ingredients together and call it a day! Here is my newest yummy recipe that is healthy, satisfying, and great for the whole family!!
This recipe is also fit for the Focus T25 meal plan, P90X3 meal plan, and 21 Day Fix meal plan! If you are using the 21 day fix, this meal will count for 1 red, 1 yellow, and 1 blue container. 
  • 6 chicken breasts (4 oz) or 1 lb cubed
  • 1 12 oz bag frozen corn
  • 1 15 oz low sodium black beans
  • 1 16 oz chunky salsa
  • 1 cup reduced fat shredded cheddar cheese
Add cubed chicken, corn, beans, and salsa to crock pot and cook on high for 3 hrs.  
Add shredded cheese and stir until cheese melted
Serve and enjoy!
Nutrition Facts per serving (6 servings):

Calories- 246
Fat- 5.5
Carbohydrates- 15.8
Protein- 34.1

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