Wednesday, May 10, 2017

Skinny Chicken Enchiladas

Cinco De Mayo was here and I have been wanting to make some sort of healthy alternative to a Mexican meal… because we all know not all Mexican food is healthy despite having some veggies on top!

So I put together this dish that was so so good!! Very simple to make, and it’s a healthy dish that the whole family will love!

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Ingredients:
  • 1 cup cooked brown rice or quinoa
  • 2 cups cooked chicken, cubed or shredded (I used a rotisserie chicken.)
  • 14 oz. your favorite salsa (I prefer fresh if possible)
  • ½ cup corn kernels, frozen, canned or roasted
  • ½ cup canned black beans, drained and rinsed
  • 2 tablespoons fresh cilantro, chopped
  • ½ teaspoon cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic salt
  • salt & pepper to taste, as needed
  • 1 cup shredded cheese, divided (I used a block of Kolby Jack and shredded it myself since shredded cheese has some extra ingredients that are not so healthy).
  • Optional garnish; diced avocado, tomato and fresh cilantro

Directions:

  1. Preheat oven to 375 degrees F. and prepare an 8×8 or 2 to 2½ quart baking dish with nonstick cooking spray.
  2. In a large bowl, combine brown rice or quinoa, chicken, soup or salsa, corn, black beans, cilantro, cumin, chili powder, garlic salt and ½ cup shredded cheese.
  3. Spread mixture into the prepared baking dish. Top with remaining ½ cup shredded cheese. Bake uncovered until bubbly and cheese is melted, about 15 minutes.
  4. Serve immediately, garnished with avocado, tomato and cilantro, if desired.

Feel free to eat all by itself in a dish and if you like sour cream, add 1 tbsp of plain Greek Yogurt as a healthy alternative! You can also use this as a dip with whole grain tortilla chips!

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Monday, March 20, 2017

Thai Sesame Patties- Healthy Version

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Ingredients:

  • Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA1/4 yellow onion, chopped
  • 1 cup parsley, finely chopped
  • 4 cloves garlic, diced
  • ¼ tsp garlic powder
  • ½ tsp Sea salt
  • ¼ tsp ground pepper
  • ½ tsp red pepper flakes (or more to taste)
  • 1 lb lean ground turkey
  • 2 tbsp toasted sesame seeds
  • 1.5 tbsp soy sauce (I use Bragg Liquid Aminos)
  • 1 egg white
  • ½ tbsp sesame oil
  • 1/2 tbsp EVOO

Directions:

  1. Combine all the ingredients except for the oils in a medium sized bowl, mixing completely.
  2. Divide the turkey mixture into 5 round patties.
  3. Refrigerate for at least one hour.
  4. Heat the oils in a large skillet. Add the patties and cook for 10 minutes, turning every so often to achieve a golden color.
  5. Serve with a sprinkling of extra soy sauce on the top or with Thai sweet chili sauce

Thai Sweet Chili Sauce

  • 1/4 cup pure maple syrup
  • 2 tbsp sweet chili garlic sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp cornstarch
  • 1 tbsp Bragg Liquid Amino
  • 1/4 tsp sea salt

Directions:

  1. In a small sauce pan, whisk ingredients together and bring to a boil.
  2. Reduce heat and simmer until thickened (about 5 min).
  3. Let cool and use to dip with Thai Patties.
  4. ENJOY!!

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If you are looking for more healthy recipes to cook for you and your family and would also like to be a part of my exclusive fitness challenge group with daily motivation, accountability, and fitness and nutrition tips, please fill out the application below. Spaces are limited, so please be sure to fill out ONLY if you are ready to commit to your fitness journey!

 

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Tuesday, February 28, 2017

Asparagus and Ham Spaghetti Squash

I am so sorry I didn’t post all last week!! Getting married and having some other things going on took my mind off of my blog… but don’t worry, it won’t happen again!!

So I am excited for this new recipe, because it was made with the help of my HUSBAND!! He definitely knows how to get to my heart! He is helping me so much with taking care of our home, kids, and cooking meals and cleaning up!  I know you may be thinking this is what husbands are suppose to do, but keep in mind, I’ve been a single parent and use to doing it on my own! I can totally get use to this! <3

Last night, Brent made this meal for me, but I added just a couple ideas to make it our own!! I changed the spaghetti noodles for spaghetti squash, and added mushrooms too!

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Ingredients:

  • 1 Spaghetti Squash (medium size)Deidra Penrose Mangus, Spaghetti squash recipes, asparagus recipes, healthy dinner recipes, military wife, military and fitness, healthy military family, ham recipes, chicken broth recipes, clean eating recipes, top beachody coach PA, online health and fitness coach PA, elite beachbody coach PA,  healthy mom and nurse, healthy lifestyle tips, lose 10 lbs, easy healthy meals
  • 1 bushel fresh asparagus (remove the stems and use the green part and the tree looking part)
  • 6 slices of low sodium 97% fat free ham (get it as fresh as possible)- Cut into small cubes
  • 4 oz Gouda cheese (cut into small cubes
  • 1/2 cup mushrooms (sliced)
  • 1/4 cup chopped onion
  • 2 Tbsp EVOO
  • 1 tsp minced garlic
  • 14 oz can chicken broth (99% fat free) and low sodium

Directions:

  1. Place asparagus on cookie sheet. Add 1 tsp Himalayan Salt (or sea salt)  and 1 tsp EVOO on top. Cook for 12 minutes at 350 degrees.
  2. Cut spaghetti squash in half length wise (with a fork, take out seeds and middle) and turn upside down on plate (round part up) and cook in microwave for 12 min. Let cool for a couple minutes after taking out of microwave.
  3. In a small pan, add 1 tsp EVOO, ham, onion, mushrooms, and garlic and cook for 5 minutes or until onion slightly brown.
  4. In larger pan, add chicken broth and bring to a boil. Then turn down to medium.  Fork out spaghetti squash and add squash to pan with broth.
  5. Add asparagus, and ham mixture to large pan with broth and squash. Cook for 5 minutes. Mix every minute or so.
  6. Add Gouda cheese to mixture. Stir and cook for 1 minute.
  7. Let cool and serve!

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Wednesday, February 15, 2017

Cashew Chicken

Deidra Penrose, Deidra Mangus, Healthy Cashew chicken, healthy dinner recipes, healthy spicy dinner recipes, broccoli recipes, healthy chicken recipes, easy healthy dinner recipes, chili sauce, Bragg liquid amino's, Healthy eating tips, weight loss recipes, carb free recipes, gluten free recipes, rice vinegar, sriracha, elite beachbody coach PA, top fitness coach online pa, military wife, military fitness, beachbody challenge groupIngredients:

  • 3 tablespoons cornstarch
  • 1/2 teaspoon sea or Himalayan salt
  • 1/2 teaspoon pepper
  • 1.5 pounds boneless skinless chicken breasts, diced into 1-inch pieces
  • 2 tablespoons sesame oil
  • 1 tablespoon olive oil
  • 2 heaping cups broccoli floret
  • 1 cup red bell peppers, diced
  • 2 cloves garlic minced
  • 1 cup unsalted dry-roasted whole cashews
  • 3 tablespoons low-sodium soy sauce (I use Bragg liquid Amino’s- found in organic section of grocery store)
  • 2 tablespoons raw honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon Asian chili garlic sauce

 

Directions:

  1. Add cornstarch, salt, pepper, chicken to a gallon size zip lock bag. Seal and shake to coat chicken evenly.
  2. In a large skillet on medium-high heat, add the oils, chicken, and cook for about 4 to 5 minutes. Stir every minute or so, so all sides cook evenly. Chicken should be about 80-90% cooked through.
  3. Add the broccoli and bell peppers and stir to combine. Cook for about 3 to 4 minutes or until vegetables are crisp-tender and chicken is cooked through; stir intermittently. While vegetables cook, make the sauce
  4. To a medium bowl add the soy sauce, garlic, honey, rice wine vinegar, chili-garlic sauce, and whisk to combine; set aside.
  5. Add the cashews to the skillet and stir to combine.
  6. Add the sauce and stir to combine. Allow sauce to simmer over medium-low heat for 1 to 2 minutes.
  7. Let cool before eating!
  8. Enjoy

 

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Monday, February 6, 2017

Sweet Chili Chicken and Cauliflower Stir-fry rice

 Deidra Penrose, elite beachbody coach, top beachbody coach PA, healthy Sweet chili chicken recipe, healthy cauliflower rice, healthy stir fry rice recipe, cauliflower recipes, sriracha, Bragg liquid amino's, weight loss journey, beachbody coach christian, military fitness, beachbody coach military wife, healthy mom weight loss, clean eating tips, healthy dinner recipes

Sweet Chili Chicken

Ingredients:

  • 1 lb boneless chicken breasts

The Marinade:

  • 5 garlic cloves, coarsely chopped
  • 2 tablespoons Sriracha
  • 4 tablespoons olive oil
  • 2 tablespoons Bragg Liquid Amino’s (find in the organic section at grocery store)  or reduced-sodium soy sauce
  • Juice of 1 lime
  • 1 tablespoon light brown sugar
  • 1 tsp cornstarch

Directions:

  1. In a medium bowl, combine the ingredients for the marinade until smooth and allow to marinate chicken in this mixture for 1 hour minimum in the refrigerator. When ready to cook, bring chicken at room at room temperature. Meanwhile, preheat your oven to 425°F (200°C).
  2.  Transfer chicken and the sauce to a baking dish. Bake at 425°F (200°C) for 25-30 minutes. Meanwhile reduce the remaining marinade a little bit in a saucepan on the stove while chicken is cooking, then drizzle the sauce left in dish over cooked chicken and broil for 5 minutes.
  3. Let cool before serving! Garnish with cilantro if desired, and serve immediately.
  4. ENJOY this dish with my Healthy Chinese Cauliflower stir-fry rice! Recipe below!

 

Healthy Chinese Cauliflower Stir-fry Rice

Ingredients:

  • 1 head cauliflower chopped into small pieces
  • 3 tbsp Extra virgin Olive Oil
  • 2 eggs
  • 1/4 medium onion chopped
  • 2 garlic cloves chopped fine
  • 1 small bag steam fresh veggie mix (peas, carrots, beans) or you can use 4 oz of your favorite veggie to go in your stir-fry.
  • 2 tbsp Bragg Liquid Amino’s

Directions:

  1. In large pan, add 1/2 tbsp Olive Oil and 2 eggs. mix eggs, breaking yoke and cook fully, continuously mixing and tossing. Set aside.
  2. In same pan, add 1/2 tbsp Olive oil, add onion and garlic and cook on medium high until slightly brown and sautéed. Set aside with eggs.
  3. Next, with same pan, add 1/2 tbsp EVOO (Olive Oil), add veggies and cook until cooked through lightly. Set aside with other cooked ingredients.
  4. Lastly, in same pan, add 1.5 tbsp EVOO and add in cauliflower. Cook on medium for 5 minutes, stirring and mixing every 1-2 minutes. After 2 minutes, add in Bragg Liquid Amino’s.
  5. Add in all other cooked ingredients and cook for 3 more minutes, mixing every minute.
  6. Serve after cooling.
  7. ENJOY!

If you make this, I would love to hear how you like it!!! Comment below!!

If you are looking for daily support and motivation along your fitness journey, please fill out the application for a spot in my next fitness challenge group! This is held via online, so I am accepting participants from all over the US and Canada! Please only fill out if you are ready and committed to reaching your goals!

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Monday, January 23, 2017

Crock Pot Quinoa and Chicken Salsa Casserole

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Ingredients:

  • 1 lbs shredded Rotisserie Chicken
  • 2 cups of low sodium Chicken broth (1 cup put off to side)
  • 1 cup uncooked quinoa
  • 1 15 oz. can black beans (rinse before adding in)
  • 1 bag frozen corn (I get steam fresh)
  • 2 cups fresh salsa (or favorite brand)
  • 8 oz. Mexican Cheese blend
  • 5 oz Queso Fresco crumbled
  • 1 tsp ground cumin
  • 1 tsp ground pepper (or cracked)

Additional Toppings of your choice:

  • Greek yogurt (in place of sour cream– don’t worry, it tastes just fine) 🙂
  • Olives
  • Salsa
  • Chopped tomatoes
  • Avocado
  • Cilantro

Directions:

  1. Combine all the ingredients from first list – except 4 ounces of shredded cheese and 1 cup of chicken broth – in a 4 to 5-quart slow cooker.
  2. Add the remaining broth and shredded cheese over the ingredients.
  3. Cover with a lid and cook on LOW for 6 to 8 hours or on HIGH for 4 hours, or until the quinoa is fully cooked.
  4. Enjoy and serve with your favorite toppings!

 

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Thursday, November 10, 2016

Loaded Steak Nachos

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If you know me, you know I am slightly addicted to nachos!! I just can’t help myself sometimes!! So today I was in the mood, but instead of going and having a big cheat, I decided to make a healthier, cleaner version of my steak nachos!!

PS.. This takes about 5 minutes to make if you go George Foreman route!

Ingredients:

  • 2 cups organic blue corn tortilla chips
  • 2 cups lean steak cubes (I cooked on George Foreman)
  • 1/4 cup fresh salsa
  • 1/4 cup fresh guacamole (purchase at the grocery store or make your own! CLICK for home made guacamole recipe)
  • 1/8 cup jalepenos
  • 1/8 cup Plain Greek Yogurt- Use this as a healthy alternative for sour cream!

Directions:

  1. Place chips on bottom of plate
  2. Add ingredients according to how you like
  3. ENJOY!!

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Sunday, October 30, 2016

Gluten-free Lasagna Roll-ups

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I found a similar recipe on the internet just searching for dinner ideas, but was not so healthy.  So I made a few adjustments, and here we are!!

This Lasagna Roll-up was AMAZING!!!! And yes, its even gluten-free!!Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

Ingredients:

  • Gluten free lasagna noodles (cook according to package directions)
  • 1/2 lb lean ground turkey meat
  • 1/2 lb lean ground beef
  • 8 ounces fresh spinach chopped
  • 16 ounce 1 % ricotta cheese
  • 1/4 cup Parmesan cheese (grated)
  • 1/2 c 1% Mexican style shredded cheese
  • 28 ounce organic tomato sauce
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1/2 tsp Himalayan salt (or Sea salt)

Directions:

  1. Pre-heat oven to 350 F degrees.
  2. With a large rectangle dish, spray Pam or Olive oil to cover bottom of dish.
  3. Add tomato sauce to bottom of dish.Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips
  4. In a small mixing bowl, add ricotta cheese, parmesan cheese, chopped spinach, gar
    lic, pepper, and salt and mix together with spoon
  5. In another medium mixing bowl, put both turkey meat and ground beef together and mix.
  6. On a separate plate, take cooked noodle and lay flat, add 1 tbsp of cheese mixture onto noodle and spread on top of noodle.
  7. Add quarter size pieces of mixed meats on top of cheese mixture over noodle.
  8. Roll up noodle and place inside dish over top of sauce
  9. Continue until all noodles are used. Add Shredded cheese over top of roll ups.
  10. Bake for 35 minutes or until meat is cooked throughly.
  11. Cool before eating.

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Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

For more healthy tips, ideas for keeping the family healthy while being a rockstar busy momma, and daily accountability, motivation, and support, please fill out the application below for a spot in my upcoming online fitness challenge!

*Must not currently have a Beachbody coach you are working with!

 

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Thursday, September 29, 2016

Mediterranean Chicken and Quinoa

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I found this recipe or should I say meal as I was walking through Aldi grocery store. Not sure if your reading this and you have one, but we do and its amazing!! Aldi is coming out with healthier foods, organic, and whole! Their produce section is awesome too!! Whats better is the money you save when you go!! My advice is bring your own bags to put your groceries in or else you will have groceries all over your car, and bring a quarter to borrow a cart!

This meal is right about 300 calories, 16 g protein, 6 g fat, 40 carbs… just about what any normal healthy meal is!!

If your going to make on your own if you don’t go to the store and get it yourself, here is how you make it:

Ingredients:

  • 1 lb baked chicken cooked thoroughly (cut into small squares)
  • 2 cups cooked Quinoa (follow recipe on package)
  • 1 16 oz bag frozen spinach
  • 1 red pepper, cut into 1/2 inch pieces
  • 2 tbsp sun dried tomato (cut into small pieces)
  • 1/4 cup feta cheese (I added this myself)
  • 1 tsp garlic
  • 1 tsp black pepper
  • 1 tsp Himalayan salt
  • 1 tbsp Extra Virgin olive oil

Directions:

  1. Set aside chicken and Quinoa after being cooked.
  2. Cook spinach in pan on low for 5 minutes with lid on. Drain water after cooked. Set aside.
  3. In a pan, add olive oil, garlic, salt, and pepper, spinach, sun dried tomato. Cook for 3 min on medium on stove.
  4. Add cut up Chicken and cook for 3 more minutes.
  5. Separate 1/2 cup Quinoa on a plate as each serving (4 servings total).
  6. Split chicken mixture into 4 servings. Add 1 serving to each 1/2 cup of quinoa.
  7. Top off with feta.
  8. ENJOY!

For more clean eating  and fitness tips, healthy recipes for you and your family, and daily support and motivation, please fill out the application below for a spot in my next online 30 day fitness challenge! Spaces are limited!

*You must be ready and willing to check into the group DAILY for accountability!

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Wednesday, July 13, 2016

21 Day Fix Extreme- Broken into a 2 Week Transformation

I have been SOOO MIA for the past week and I am so sorry!! But I’m back and really excited to start and complete 2 weeks of the 21 Day Fix Extreme before I start the upcoming release of Country Heat Test Group!

So yes, the 21 Day Fix Extreme is obviously 21 Days long, but I want to show you even what 2 weeks can do!! So I am on day 2 today!!! I just finished my workout, and I’m already feeling it! My upper and lower body is sore, but I love it!!

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It’s crazy what just 30 minutes can do for you! People think they need to go and spend 2 hours at a gym and you know what? Im a HUGE gym lover.. but I look and watch people and they spend two hours, but only have their heart rate up for not even half the time because they socialize, or don’t even know what their doing half the time! So having these programs allows you to watch the trainers do it with good form, you have a schedule to follow, and certain exercises to do so you are working every body part and getting a good workout!

Yesterday, I also did some meal prep! I got some chicken, turkey burger, chicken sausage, fresh fruit, veggies, hummus, almonds, eggs, oats, sweet potatoes, quinoa, brown rice, and will be having my Shakeology daily!

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Crock pot Chicken is so easy to make!! Literally, I threw 4 pieces of chicken in the crock pot, threw some pepper, garlic, and onion powder in, set it to 4 hours, and walk away! So I’m going to have chicken stir fry with fresh veggies and brown rice as a few meals!

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Coconut Chicken- Ok so I LOVE this meal!!! Cut up chicken breasts into strips, had a bowl with an egg, and a bowl with shredded unsweetened coconut (add some pepper to it) and dip the chicken in the egg first, then the coconut mix, set it on a cookie sheet, and bake at 425 for 30 min or until brown on top!

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Turkey Meatloaf is another easy meal that myself and my kids love!! I used a pound of ground turkey meat, added 2 cups salsa, 1/2 cup quinoa, pepper, 1 tbsp garlic, and mixed together and placed it in a small pan and baked at 350 for 35 minutes! WALAH!!

Seriously, healthy eating is not that difficult!! I love prepping for the whole week and that way each day, I’m not rushing around trying to figure out what to eat because its already done! I don’t have excuses of not having anything prepared which keeps me away from fast food or eating out!

Quote for the week:

“Failing to plan is planning to fail.”

Take advantage of the opportunities you have to do what you want, but you must be willing to plan, prepare, and make small sacrifices to get their in order to achieve your goals!!

If you are ready to commit to a healthy lifestyle and reach your health and fitness goals, please fill out the application below for a spot in my next 30 day fitness challenge! You will be required to check in our accountability group on Facebook daily, along with following a home fitness program, and eating healthy (80/20 rule- don’t worry your allowed 1 cheat meal here and there 🙂 )!

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