Meal Planning for a successful Week!!

BLAH - that is what life has been like lately or should I say a BLUR!!

So much has been going on and most days I feel like I am barely staying afloat!!

You know what I mean?

If there were only more hours in the day or at least one more of me!
Between working my 9-5 job, beachbody coaching, mom of 2 very involved kids, housework, volunteering, head chef at the Horcher house (only chef really!) and I am sure I could add a few more jobs onto the list but I think you get my point. I know I am not alone with the overcrowded schedule as this is how most of us live our lives anymore.



The good news is that there are a few tips and tricks I have learned and many I plan on continuing to learn that help me get it all done and well through it all....

First that has been my saving grace for quite some time - MEAL PLANNING and PREPPING for the week ahead. Let's face it - we all need to eat and drink to survive yet I know so many that forego eating because they are too busy. I also know many that REALLY want to eat healthier but say they don't have time to cook healthy meals. Meal planning and prepping helps me take care of both of these excuses!! YEEESSSSSSS - at first it takes time to find and get into your groove but once you do MY GOODNESS you are golden.

When you have a plan in place and the food prepped and ready to go it makes running out the door on time (or GAH - EARLIER!) easier. It also makes running home and warm up and eat a healthy dinner possible!!

lunch today at work

This is how it worked in my house yesterday...
Let me back up when we arrived home late Saturday evening after being gone for a week..
Sunday came and piles of laundry had to be done, our fridge was empty, we were all tired, luggage and more was scattered all over our downstairs. I knew what I had to get done though and so I got started -
Step 1: The meal Plan
Step 2: Grocery shopping
Step 3: Cook food
Step 4: Portion Food
 and in between did my other daily duties as well but guess what I got it done.

meal plan for the week!!

Having a plan in place and food ready to go, meant putting our lunches together this morning was a breeze.
Coming home from work and then picking up kids I was able to quickly throw dinner on the stove to heat it up.

some of our dinners prepped for the week

While dinner is heating I helped my kids with their homework. If I hadn't prepped our dinner I have no idea what we would have ate and I probably would not have had the time to help with homework.

Meal planning and prepping totally make my life easier and these days I will take whatever easy I can get!!

So if you too would like to make life easier and healthier then we should totally talk!! I can help you get started but you gotta want to do it as I won't do it for you.

Cheers to a new week

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

alysonhorcher@gmail.com

facebook.com/alyson.horcher

Apricot Granola Cobbler

You know I love me some healthy food.  

It's good for you.

You know what I love even more? 

When that healthy food tastes good :)

Here's one for you that I got from an issue of Clean Eating Magazine and I changed it up a bit...

Ingredients...

5 cups rolled oats

1/2 cup pure maple syrup

3 tablespoons coconut oil, melted

1 tablespoon cinnamon

2 teaspoons ginger

1 teaspoon allspice (I make my own - have you tried that?)

1 teaspoon nutmeg

1/2 cup unsweetened coconut flakes

2 cups dried, sulfite-free apricots, unsweetened cut into 1/4 inch cubes

Directions...

1. Preheat oven to 325 degrees and line 2 large baking sheets with parchment paper.

2. In a large mixing bowl add oats and spices - mix.

3. Next add in maple syrup and coconut oil and toss well. 

4. Spread granola out on baking sheets. Bake until golden brown about 20-25 minutes. 

5. Remove from oven and let cool. 

6. Once cool add granola mixture, apricots, and coconut flakes together - mix. 

7. Store in airtight storage containers or move onto next step and serve it up!!

8. To serve place 2/3 cup granola in a bowl with 3/4 cup Greek yogurt, and top with 1 cup fresh fruit. 

This is what it looks like with
granola, yogurt, and I used fresh blueberries!!
Oh my YUM!

If you are following along with the Beachbody color coded portion control containers this recipe is equivalent to 

1 yellow, 1 red, 1 purple, 1 orange

(color coded containers are included in various Beachbody workouts like 

21 Day Fix, 21 Day Fix Extreme, Hammer & Chisel)

This is a recipe that can be used for a meal (say breakfast) or a snack!!
It will fill you up and give you energy you need!! 

Choose HEALTHY FOODS to FUEL YOUR BODY!!

If you are interested in more healthy recipes or maybe even learning how to eat healthy CONTACT ME and I can help you get started. I know for me the biggest part of learning how to eat healthy was to have support to help me have the strength to say NO MORE to the bad junk food that use to fill my house!! After that it was all about learning how to change some of my eating habits and from their healthy habits were formed.

Click here to get more information about 

my next group!!

YES I'M INTERESTED!!

Have a fabulous week!!

My passion and my goal is to help others to learn 
how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

alysonhorcher@gmail.com

teambeachbody.com/alysonhorcher2

myshakeology.com/alysonhorcher2

facebook.com/alyson.horcher

Hummus Chicken

Okay I seriously cannot wait to tell you all about this new recipe I tried 

because seriously it was AMAZING!! 

It was one of those meals that my kids asked for more!! 

and for parents out there you know these moments are few and far between 

at dinnertime so when they happen it is marked as a HUGE success. 

When we had leftovers later that week the kids even cheered when they heard we were having HUMMUS CHICKEN again!! 

Needless to say this recipe is totally going in our recipe file!!

and oh yes...it is a HEALTHY CLEAN EATING recipe 😊 !!

I hope you enjoy it as much as we did!! 

Ingredients...
4 boneless, chicken breasts or 8 boneless chicken breast tenders 
1 cup hummus, homemade or store bought 
1 teaspoon paprika
sea salt
ground black pepper

Directions...
1. Preheat oven to 450 degrees
2. Prepare one large baking dish with cooking spray
3. Place chicken in dish and lightly season each breast with salt and pepper
4. Cover the entire top of each chicken breast with hummus i
5. Sprinkle chicken with paprika
6. Bake for about 30 minutes or until the chicken is cooked through

Serve and Enjoy!! 

This is a perfect dinner if you need something quick. It is easy to prepare and does not take long to bake. I paired our dinner with veggies and rice. 

A couple notes:
In this recipe I used chicken breast tenders. I find them easier to work with and easier for my family and I to portion out. 

If you have never made homemade hummus before I would totally give it a try. It is super easy and saves you money. 
**Need a homemade hummus recipe - click here!! I got this recipe from a friend and have been ever so thankful because it is soooo good!! 
If buying hummus from a store be sure to check the ingredients.  Watch out for added sugar as you don't want this in your hummus!!
Here is a great article that speaks to what you should look out for when buying hummus from a store --->Top 5 things to look for when buying hummus

If you are interested in more healthy recipes or maybe even learning how to eat healthy CONTACT ME and I can help you get started. I know for me the biggest part of learning how to eat healthy was to have support to help me have the strength to say NO MORE to the bad junk food that use to fill my house!! After that it was all about learning how to change some of my eating habits and from their healthy habits were formed.

Click here to get more information about 

my next group!!

YES I'M INTERESTED!!

Have a fabulous week!!

My passion and my goal is to help others to learn 
how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

alysonhorcher@gmail.com

teambeachbody.com/alysonhorcher2

myshakeology.com/alysonhorcher2

facebook.com/alyson.horcher

Slow Cooker Chicken Tortilla Soup

Like I've been saying I Love sharing healthy recipes I find and today is one I tried previously and well it was good but I knew I needed to make a few adjustments.

So back to the kitchen I went!! Made a few adjustments to the original recipe and I am quite happy with the turnout this time! The family loved it too which is a bonus so this one goes in the recipe box.

Soup is ALWAYS a favorite of mine but now that the days are colder, darker a good bowl of hot soup really does wonders!! This Slow Cooker Chicken Tortilla soup will be a new one in the rotation on our meal plans!!

I hope you enjoy it as much as we did!!

Here you go....

Ingredients...

2 pounds boneless skinless chicken breast

1 28 ounce can of diced tomatoes (no salt added)

2 cups frozen corn

1 bag of frozen green peppers, red peppers, and onions 

4 cloves garlic minced

1 teaspoon ground cumin

1 teaspoon oregano

1/2 teaspoon sea salt

2 cups organic, low sodium chicken broth

Greek Yogurt - 1 teaspoon for each bowl served

Optional if you want some added spice 1 14.5 oz can of diced tomatoes and chiles

Directions...

Place all ingredients, except Greek Yogurt, in your slow cooker and cook on low for 6-8 hours or on high for 4 hours. 

Once you are ready to serve to take forks and break apart chicken so you get the shredded look for some. I did this right in my crock pot.

Serve in bowls and top with a teaspoon of Greek yogurt per bowl. 

What I also like to do is mix the Greek yogurt around and it gives you that creamy soup base look!! 

OOOHHHH Soooo Yummy!

Note: You can do fresh veggies instead of the frozen. Right now those veggies are more expensive so it is cost effective to get the frozen varieties on sale. 

A few great things about this recipe:
- you can make it mild or spicy
- it is a clean eating recipe
- great for lunch or dinner
- great as leftovers
- can be frozen for later use

xoxo,

Chicken Quinoa Salad

Who doesn't love good food and better yet doesn't food taste that much better when it looks REALLY GOOD???

Well check out this creation of mine. Last week I made it with pasta and this week I wanted to make it healthier and decided to try it with quinoa and well it is even better!! This has been my lunch almost the entire week and I am looking forward to more of it this week!!

Ingredients...
1 pint cherry tomatoes cut in half or sliced
1 bunch scallions, chopped
2 stalks celery, chopped
1/12 cups cooked Quinoa
8 ounces cooked chicken
1 cup cheddar cheese
1/4 cup Olive Oil
2 tablespoons Greek Seasoning (I made my own)

Directions...
Mix all ingredients together except cheddar cheese.
Add cheddar cheese in last and mix well.
Chill in refrigerator for at least 1 hour before serving

It is so nice too when the recipe is as simple as this one!!
So your last step is to enjoy and then tell me all about it!!

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY LIfe 

and we will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonhorcher2

myshakeology.com/alysonhorcher2

facebook.com/alyson.horcher

Agua Fresca Strawberry Shakeology

Ahhh this week I have been reliving my moments on the S.S. Beachbody!! What a fantastic time I had!! One of the perks on the ship was we had the opportunity to do live workouts with some celebrity trainers like Shaun T, Tony Horton, and Autumn Calabrese.

working out with Autumn on the cruise
Hello, she is the creator of the 21 Day Fix!!

Another perk was after every workout there was a Shakeology Bar!! Um Hello, my favorite drink...my favorite meal...and now someone else was making it for me? SOLD!! I overindulged in Shakeology that is FOR SURE!!

What was also nice about this shakeology bar was there were recipes that were used that quite honestly I would not have tried.  One in particular AGUA FRESCA!! See this recipe is make with cucumbers and at the time I didn't know what was in it but all I knew is I loved it!! When I found out the recipe had cucumbers I couldn't believe it - huh, who would have thought to include cucumbers!!

Well thankfully the Shakeology gurus did and now I have that same awesome recipe to share with you!!

AGUA FRESCA SHAKEOLOGY

yep that's me!!

1 scoop Strawberry Shakeology

¾ cup water (or club soda - personally I used water)

½ medium cucumber, peeled, chopped

1 tablespoon fresh lime juice

Ice, if desired

Blend and Enjoy!!

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! and get ready for this, my shake is equal to 5 plates of salad for a whopping 146 Calories! 

Now I don't calorie count, personally it's not for me, but I can tell you without counting calories I have been able to stay at the same weight (which was below my goal) for a year and a half now.

Want to know one of my secrets for this continued success?
SHAKEOLOGY!!!!

How do you get your nutrients? I CONDENSE mine!
I once lacked ENERGY and lived off coffee all day long. Now, I start my day POWER PACKED with nutrients. Fueling my body the best way I can!! Shakeology makes the most important meal of the day, both my HEALTHIEST and EASIEST!

If you are not already drinking Shakeology YOU SHOULD START NOW! Not because it is a weight loss shake or a protein shake because it is neither of them.  Instead it is a nutrition shake that will do so much for you, you will wonder how you got by without.

TRUST ME!! If you would like more information to get started or maybe you already drink shakeology and are interested in how to get it cheaper, 
CONTACT ME!! I can give you the scoop and help you get set up!!

Although I miss my Ocean View from aboard the S.S.Beachbody, I am thankful I found this tasty recipe to enjoy at home!! It will always remind me of my time I got to workout LIVE with Tony Horton!!

one of Tony Horton's live workouts
aboard the S.S. Beachbody Cruise March 2014

If you decide to give this recipe a try I would love to hear what you think!!
Please do share!!

Until then, always remember...

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

Spiced Apple Oatmeal

Who doesn't love a nice hot bowl of Oatmeal first thing in the morning? 

Oatmeal is a normally used a breakfast food and yes it is healthy way to start your day, but Oatmeal is not just a breakfast food!! I make oatmeal at all times of day and today I had it for lunch!! It tastes just as good as Breakfast time!!

This tasty food is high in fiber which can keep you feeling full longer. Another bonus, is it is also relatively low in calories as long as you don't load it up with sugar. 

My Oatmeal for lunch today was just so darn good I had to share the tasty recipe with you all!

Spiced Apple Oatmeal

Ingredients...
3 cups old-fashioned rolled oats
3 cup granola
2 tablespoon ground cinnamon
1 tablespoon ground ginger
1 tablespoon ground flax seed
1 teaspoon ground turmeric
1 teaspoon ground cloves
1/2 a small apple, diced

Directions...
1. In a large container with lid or zippered plastic bag combine all ingredients except apple and mix to combine (I put in a container, closed the lid, and then shook it around to combine - you can do the same in a zipper bag)
2. Measure 3/4 cup of combined mixture and add to a bowl along with 1 cup water. Microwave for 2 minutes on high. Top with sliced apples
OR
if you prefer the stove, bring 1 cup water to a boil over high heat and then add 3/4 cup of combined mixture and stir. Remove from heat and let stand for 5-10 minutes. 
Last but not least ENJOY at any time of day!!

As mentioned Oatmeal is so darn good for you I also wanted to share some of its benefits.

If you are interested in more healthy recipes for you and/or your family please feel free to check out my Eat Clean Recipes section. Also if you are interested in cleaning up your eating habits or getting started eating healthier feel free to CONTACT ME and possibly be a member in my next healthy eating group. I know for me the biggest part of learning how to eat healthy was to have support to help me have the strength to say NO MORE to the bad junk food that use to fill my house!! After that it was all about learning how to change some of my eating habits and from their healthy habits were formed.  Let me help you do the same!! 

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

Homemade Tomato Sauce

Getting back into the swing of things here and I have to say having a week of someone else preparing my food was quite nice!! The first week after vacation is always and adjustment but I refuse to just leave my meal choices up to chance SO back to the kitchen I go!! Plus it is really important to me that myself and my family are eating good wholesome food and not living off of processed prepared foods, a.k.a. JUNK!!

Yesterday I was feeling a bit adventurous and decided to combine two of my homemade tomato sauce recipes into one!! I LOVE to cook but I also love to have a recipe to follow. The end result I thought was great!! My son even had some on his spaghetti which he never has done before.  Win Win for Momma here!!

When I began eating clean I realized how hard it was to find a jarred tomato sauce that was considered clean so I started looking into making my own. I kept it simple that's for sure. Now I prefer to make my own and it really does not take much time at all. I usually try and remember to make extra so I can freeze it that way when a recipe calls for tomato sauce I have some of my own to use. 

Homemade Tomato Sauce

Ingredients...

1/4 cup extra-virgin olive oil

1 small onion, finely chopped

5 garlic cloves, finely chopped or minced if you prefer

1 celery stalk, finely chopped

1 carrot, peeled and finely chopped

3 cups pureed tomatoes

4 plum tomatoes diced

4 bay leaves

3 teaspoons basil

1/2 cup fresh parsley, chopped or 1/4 cup dried

1/2 teaspoon sea salt

1/4 teaspoon ground black pepper

Directions...

1. Heat oil over medium heat. Add onion and garlic and sauté until onions are translucent. 

2. Add celery, carrots, salt, and pepper. Sauté until vegetables are soft ~ 10 minutes. 

3. Add diced tomatoes and stir until tomatoes start to come apart.

3. Add pureed tomatoes, bay leaves, basil, and parsley.  Bring to a boil and continue to stir. 

4. Reduce heat and Simmer for at leave 60 minutes

There you go, homemade sauce that does not break the bank, quick to throw together, and tastes better than the store-bought variety.

I use to never like to cook and now it is like an art to me!! I love challenging myself in the  kitchen and best of all I know what I am creating is best for my family. I want to teach my children that healthy foods can taste great and are what we all should be eating!! Nothing pleases me more than hearing my children tell someone about which foods are healthy and not healthy. 

If you are interested in more healthy recipes for you and/or your family please feel free to check out my Eat Clean Recipes section. Also if you are interested in cleaning up your eating habits or getting started eating healthier feel free to CONTACT ME and possibly be a member in my next healthy eating group. I know for me the biggest part of learning how to eat healthy was to have support to help me have the strength to say NO MORE to the bad junk food that use to fill my house!! After that it was all about learning how to change some of my eating habits and from their healthy habits were formed.  Let me help you do the same!! 

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher