Keto Peanut Butter Chocolate Fat Bombs!

Keto Peanut Butter Chocolate Fat Bombs

Ingredients:

Chocolate Layer
2 tbsp coconut oil, melted
4 tbsp unsweetened cocoa powder
4 tbsp PB fit (powdered PB or you can use regular)
1/4 tsp vanilla extract
3 tsp swerve sweetener

Peanut Butter Layer
2 tbsp coconut oil, melted
4 tbsp PB fit (powdered PB or you can use regular)
1/4 tsp vanilla extract
3 tsp swerve sweetener

Directions:
1) Make the chocolate layer first - take the melted coconut oil and add in the cocoa powder and PB until well incorporated.
2) Add in the vanilla and swerve and mix well.
3) Pour into 6 muffin cups
4) Place in the freezer for about 10 mins (until hard)
5) In the meantime, make the peanut butter layer - mix the next 2 tbsp of coconut oil with PB, vanilla, and sweetener.
6) Poor the PB layer on top of the chocolate layer. 
7) Freeze until hardened and then store in fridge or freezer... enjoy!

Clean Eating Slow Cooker Turkey Chili

So, I am one of those crazy people that actually LOVE the fall and winter and the cooler temperatures and SNOW!  One of the things that I LOVE about this time of year is all the awesome comfort food that I can enjoy without sweating bullets (seriously, you just can't eat a nice warm bowl of chili in the middle of the summer... even up here in Canada!) 

So, temperatures dropped last week and I was ECSTATIC to whip out the slow cooker and throw together one of my FAVE comfort dishes - Turkey Chili!!  

Now this just ends up with whatever I throw together (I usually use this opportunity to use up veggies in my fridge that may be turning, this is REALLY good with zucchini btw) - but it's generally similar to this :) 

Clean Eating Slow Cooker Turkey Chili

What you need (Makes 4 servings):

• 1 lb lean ground turkey
• 1/2 onion, diced
• 1 can black beans (or you can use a bean medley with black beans, chick peas and kidney beans), drained and rinsed
• 1 can of diced tomatoes
• 1 can of tomato sauce
• Any other vegetables that you want to add (peppers and zucchini work surprisingly well in this!)
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 tsp garlic powder
• Any other spices that you like in chili
• shredded cheese

What you do:

1. In a skillet over medium high heat, start to cook the turkey
2. when the turkey is almost browned, add in the diced onion and cook till the turkey is completely brown and onion is translucent
3. Add turkey and onion to slow cooker
4. Then add the beans, diced tomatoes, tomato sauce, other veggies and spices and mix it all up
5. Put on the lid and cook on low for 6 hours
6. Serve with cheese on top (1 blue container each if using 21 Day Fix)

You could also top off with plain greek yogurt or guacamole - whichever you like best!  

Each serving counts as 1.5 green (depending how many vegetables you add it might be more or less), 1 red, 1 yellow and 1 blue.  If you are calorie counting it is 258 calories including the cheese on top.

How to Meal Plan!

So I know that one of things that can MAKE or BREAK your success in your weight loss and fitness journey is meal planning.  

We've all heard this familiar quote:

Honestly, this quote annoys me... Not because it's not true (it is 100% true) but because I am not the planning type.  One of my biggest hurdles in my own journey is meal planning, but when I do it the reward is amazing because I feel better, my clothes fit better, I have more energy, etc,etc,etc.  It is also nice to not have to just "wing it" during the week with what I'm gonna eat! 

So since this is an area a lot of people struggle in I decided to share with you my SUPER SIMPLE steps to creating your meal plan!  I have meal plans that I like to provide my clients, but I find that it's better to make it yourself because then you will put on it foods that you enjoy and are more likely to stick with it :)  (note: I am not a nutritionist or a certified dietician, this is simply what I do and have done to meal plan in the past :) ) 

1. Grab a notebook and a pen (or just a blank piece of paper would work too) 
2. Get a source for your foods - ie. if you are calorie counting open up My Fitness Pal or whatever you use to calorie count that has a good food database - this will prevent you from having to get up a million times and dig through the pantry and fridge to find calories in foods.
3. Figure out how many calories or servings of food you will want to "save" for dinner each day first off (hint: if you are calorie counting and following a 1200-1500 calorie base, I recommend trying to keep Breakfast, Lunch and dinner around 300-400 calories and snacks around 100-200 calories)
4. Start creating your meal plan - I usually give myself two options for each Breakfast, AM Snack, Lunch and PM snack so I can switch it up throughout the week - you do not want to try and come up with 7 different breakfasts, snacks and lunches - that would take you way too long, be way too overwhelming and cost you way too many groceries!! Remember we want you to follow through on this so keep it simple! 
5. As you are coming up with the items you are going to have for each meal/snack go into My Fitness Pal (if you're calorie counting) to add up the calories as you go.  Or if you are using another meal plan, just count for each item as you go! 
6. Then comes the fun part!  Make up 7 different dinners!  I usually try to have one fish, one red meat and one pork each week and then keep the rest chicken or ground turkey... Need recipe ideas?  Check out the recipes page here or some of my favourite sites for recipes are skinnytaste.com and thegraciouspantry.com
7. Create your grocery list!  I usually do it as I go, especially if I am trying new recipes and there are ingredients in the recipe I need to get as well!  
8. THAT'S IT!  head out the grocery store with your list in hand and grab all you need for the week!  This will prevent you from needing to run to the store mid-week... Want to see more in depth how I meal plan?  Watch my video!