21 Day Fix Friendly Homemade BBQ sauce

         21 Day Fix Friendly- Homemade BBQ sauce

INGREDIENTS:

21 Day Fix Friendly
Homemade BBQ sauce

• 1/3 cup honey
• 1/2 cup + 3 tbsp red wine vinegar
• 1/4 cup molasses 
• 2 tsp all natural hickory liquid smoke 
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp ground cinnamon
• 1/8 tsp chili powder
• 1 1/3 cup tomato sauce
• 1/3 cup tomato paste

DIRECTIONS:

-In a large saucepan combine all the ingredients and simmer over low heat for 25 minutes stirring occasionally. Let it cool and store in the refrigerator until ready to use.

For using on grilled meat, brush onto chicken, pork or beef the last 10 minutes of cooking.
Makes 2 cups + 2 tbsp
Servings 17   2 tbsp = 1 serving, 47.5 calories per serving or a 1/4 of a purple 
For information on the 21 Day Fix program go to my site at www.coachdannon.com or send me an email at www.muddlori@gmail.com and I'll get back with you soon. Thanks. 

21 DAY FIX FRIENDLY TUSCAN VEGGIE STEW

This recipe is soooo easy, quick, and diet friendly. Plus, it works well for all you 21 Day Fixers. Here goes:
INGREDIENTS:
3 Tbsp extra virgin olive oil
1 Tbsp minced garlic
1 lb. carrots, chopped
1 med. onion, finely chopped
2 qts. lower-sodium vegetable or chicken broth (2 boxes)
1 bunch Tuscan or curly kale, chopped (you can use spinach instead I did)
2 cans (14 oz) no-salt-added white (cannellini) beans, rinsed and drained
1 can (14oz) dices Italian seasoned tomatoes
1/2 cup shredded Parmesan cheese
salt and pepper to taste

DIRECTIONS:

1. In 6-qt saucepot, heat oil on med. Add carrots and onion. Cook 10 minutes or until vegetables are beginning to soften, stirring occasionally.
2. Add broth, kale, garlic, beans, tomatoes and salt and pepper to taste. Heat to simmering on high. Reduce heat to maintain simmer. Cook 20 minutes or until kale is tender, stirring occasionally
.
Makes 6 Servings of 1 cup per serving. Top each serving with a 1/2 a blue container of Parmesan cheese.
300 calories per serving, 15 g protein, 53 g carbs, 11 g fiber, 830 mg sodium

21 DAY FIX CONVERSION
1-YELLOW 1-GREEN 1/2-BLUE

IF YOU'RE INTERESTED IN THE 21 DAY FIX CONTACT ME at www.facebook.com/Lori.mudd.92 or send me and email to muddlori@gmail.com and I'll be happy to go over the program with you. These programs have changed my life and I'd love to help you make a change to a healthier life too.

DINNER FOR UNDER 300 CALORIES Individual Shepherd's Pie 21 Day Fix friendly

www              

Individual Turkey Shepherd's Pie

The hardest part of cooking for a family when you're trying to lose weight is portion control. If you make a big bowl of mashed potatoes it's really tempting to keep going back for more. That's why this recipe is so awesome it makes just enough, just enough for 4 individual servings of yummy goodness and only 290 calories per serving. Hope you enjoy it too. P.S. it's also 21 Day Fix friendly and I've added the calculations for the Fix below ;)

INGREDIENTS:

• 1 tbsp olive oil
• 1 tbsp minced garlic
• 1 carrot, finely diced
• 1 small onion, diced
• 8 oz ground turkey (we all know I used Laura's lean beef turkey is not happening over here, but the calculations are the same.)
• 1/2 tsp finely chopped thyme leaves
• 2 tbsp ketchup
• 1 cup low-sodium chicken broth(if you use beef you can use vegetable broth or beef broth)
• 2 tsp flour
• 1/2 cup frozen peas, thawed
• Kosher salt and freshly ground black pepper
• 1 pound red-skinned potatoes, cubed
• 1/2 cup grated sharp Cheddar
• 1 scallion, chopped
• nonstick cooking spray

DIRECTIONS:

Preheat the oven to 425 degrees. Heat the oil in a medium skillet over medium-high heat. Add the garlic, carrots and onions and cook until tender and beginning to brown, 5 minutes. Add the turkey or lean beef and thyme and continue to cook, breaking up with a spoon, until the turkey is cooked through and lightly browned. Stir in the ketchup and cook until lightly caramelized. Stir the broth and flour together in a small bowl until smooth and then pour into the skillet. Cook, until thickened, 2 minutes. Stir in the peas and season with 1/4 teaspoon salt. Remove from the heat and divide among four 8-oz ramekins.

Meanwhile, place the potatoes in a medium pot and cover with cold salted water. Bring to a boil and continue to cook until tender when pierced with a fork. Drain the potatoes and return to the pot over low heat. Add the milk, cheese, and scallions and mash until smooth. Season with salt and pepper.

Transfer the filled ramekins to a rimmed baking sheet and evenly top with the mashed potatoes. Lightly mist with nonstick cooking spray and bake until the potatoes are lightly browned and the turkey filling is bubbly around the edges, 15 minutes.  

Per serving: calories 290 Protein 19 gm 

21 Day Fix 1-Red 1-Blue 1-Yellow 1/2-Green

For more tips on fitness and health check out my Facebook pg Lori's Losing It @ www.Facebook.com/Lorislosingit

Ready to get your FIX then go to my site at www.coachdannon.com to purchase your program. Click on the "support group" button on the right side of the page to fill out the application to join my next Challenge Group.

TRANSFORMATION TUESDAY DOWN 100+ LBS

SHOUT OUT TO SHEILA MY BFF She has lost over 100+ lbs & signed up to be a coach just to get the discount on her monthly Shakeology. Hum, beautiful and smart!

The 1st picture is Ms. Sheila and me in New Orleans with our friends Diane and Carol. We had gone on a girls trip for 4 days and I remember being so excited to be going with this great group of women and so terrified that the airport would ask me to buy a 2nd ticket because I was to fat for just 1 seat. To add to it we changed planes several times up and back. Then squeezing into the taxis and the driver telling me, "you get up front you to big, to big for back"!

 It was horrible at the time, but looking back it saved my life, because it was just what I needed to take that leap towards losing the weight and getting healthy. Sheila lost her weight not to much longer after I lost mine. Then other people started asking about what I was doing to lose weight and could I give them tips-BAM I'm a coach! I'm no one special. I'm not a fitness expert, nutritionist, business person, nope just someone who lost weight with Beachbody products and loves to help others find their way to a healthier life too. Have you ever thought about being a coach?

If you'd like info on being a Beachbody coach fill out the application at the top of this blog under "I want to be a coach". No, you won't be signed up as a coach right then and there, so don't worry it will just get us started talking. 

SHAKEOLOGY CHOCOLATE MOCHA MOUSSE

www.Shakeology.com/dannon46

CHOCOLATE MOCHA MOUSSE

• 4 OZ VANILLA GREEK YOGART
• 1 SCOOP CHOCOLATE SHAKEOLOGY
• 1 TBSP ALMOND BUTTER
• 1/4 CUP UNSWEETENED ALMOND MILK

BLEND IN BLENDER AND PUT IN THE FRIDGE FOR AT LEAST AN HOUR. ENJOY!

160 CALORIE DINNER CHEESY EGGPLANT PARMESAN 21 DAY FIX READY

                              160 CALORIE DINNER 

                    CHEESY EGGPLANT PARMESAN

I don't know about you, but I love me some Eggplant Parmesan! Don't let the name fool you or don't fool yourself into thinking that it's good for you, because it has the word "eggplant" in the title. Most recipes have taken what good there was in the eggplant and destroyed it by coating it in breading, then deep drying it, and smothering it in mounds of ricotta cheese and high fat mozzarella. But I found this delicious recipe that is low in calories and works great with the 21 Day Fix diet! Win! Win! Here goes:

INGREDIENTS:

• Olive oil mister or nonstick cooking spray
• 1 large eggplant, peeled and sliced crosswise into 3/4-in. thick rounds (total about  3 green) 
• 1 tsp black pepper
• 1 1/2 cups low-fat cottage cheese
• 1 large egg white (total 2 reds)
• 1/2 cup finely grated Parmesan cheese, divided
• 1/2 cup shredded part-skim mozzarella cheese (total 4 blues)
• 2 cups jarred low-sodium and low-fat or fat-free marinara sauce (total 2 purples)
• Flat-leaf parsley, for garnish

Preheat the oven to 350 degrees.

1. Heat a large skillet over med-high heat; lightly coat with cooking spray and add some eggplant slices (as many as will fit a single layer). Season with pepper and cook until lightly browned, about 6 minutes. Turn eggplant over and season with more pepper. Reduce heat to medium and cook until eggplant is soft and cooked through, about 6 minutes longer. Repeat with the remaining slices and pepper, adding more cooking spray to the skillet as needed.
2. In a food processor, pulse the cottage cheese until it is semi-smooth. Transfer to a medium bowl and stir in the egg white and 1/4 cup of Parmesan cheese.
3. Lightly coat a 11 x 7-in. baking dish with cooking spray, add half the eggplant slices. Top with cottage cheese and remaining eggplant slices, followed by marinara sauce. Sprinkle with mozzarella and then the remaining Parmesan cheese. Bake until hot and bubbling, about 30-40 minutes. Cool for 15 minutes before serving. Garnish with parsley.

   

   To purchase the 21 Day Fix go to my site www.coachdannon.com or contact me and I'll help you get started.

Serves 6

160 calories per serving  15 g protein  5g fat    7g sugar    3g dietary fiber

1/2 green   3/4 red    3/4 purple   1 blue

DRY BRUSHING-WHAT THE???

DRY BRUSHING-WHAT THE ???

I admit most of the time I am behind the times, so maybe most of you out there have already heard of this Dry Brushing thing, me not so much. I've seen the long handle, wood, bristle brushes in the stores, but I just thought they were for scrubbing your back when you were taking a bath or shower. Little did I know that there was so much more to the mysterious brush.  Basically dry brushing is suppose to be good for you and helps to exfoliate and detoxify the body. 

How does is work? Well the exfoliating part is easy enough, when you dry brush you use a brush with stiff bristles, prior to showering (also dry brushing is suppose to make you feel energized and stimulated, so in the morning is the best time to do it), and with light pressure against the skin you brush your skin with long, upward strokes. This action removes dead skin and improves appearance, plus it will allow moisturizers to be more effective when applied after your shower. According to Shape magazine.

For the Detoxifying part dry brushing aides the body in detoxifying by helping to move lymph fluid into the lymph nodes, so this waste can be eliminated by your body. The body does this naturally, dry brushing just helps to speed up the process. 

Dry Brushing's BIG Claim is that it reduces cellulite! What?

The jury is still out on that one, but some research shows that the appearance of cellulite may be reduced for a day or 2, because of the swelling after the dry brushing.  So, basically the dimples in your thighs are less noticeable for a day or two-Hey us chicks will take what we can get, right? 

How do you Dry Brush?

First you have to have the right kind of brush. You need a brush with firm bristles and a long handle.

Start at your feet and with long, upward strokes move up each leg. Then do your abdomen, back, and across your chest. Then your arms towards your armpits. Now it is time to shower!

Possible Benefits:

-skin problems such as acne improve

-feel more energized

-improve digestive issues

-skin is softer and radiant 

-exfoliates the skin

-aides in detoxifying 

HOW I BECAME A BEACHBODY COACH

                                                HOW I BECAME A BEACHBODY COACH

I'm writing this post to thank the people at Beachbody, yeah I know it's "just a company", but really it's not and that's why I love it so much and why I'm so grateful for all it/they have done for me.

Back when I weighed 350 lbs I felt hopeless, that there was no way in hell I could lose 200 lbs (I had my high school weight in my head as my goal weight and "yes" I'm over that)! I've struggled with my weight my whole life I remember in high school drinking Carnation instant breakfast in the morning before school and not eating the rest of the day, until supper and that was a small plate of whatever Grandma had made that day then nothing else. At 150 lbs my hip bones stuck out & my stomach was flat, but my best friend, who has a small frame, weighed 120 lbs and had a muffin top, continually commented that she couldn't believe I was fatter then her, plus she wore a 9 and I wore a 12, so I was bigger. She wasn't being vicious, but it added to my insecurities and obsession with my weight.

I always felt the need to be perfect, to get the best grades, to be good, and make grandma proud, but I messed that up and got pregnant at 18 so there went all the dreams of college. I found a great man a couple years later and after my 2nd son the weight really started to come on. My husband lost his job that he had worked at for 11 yrs when a new company came in & got rid of all the management and he was one of them. Of course, it happened a couple weeks after I had quit my job to go to nursing school full-time-more weight. We ended up having to file for bankruptcy and lost our home.

 If any of you have been to nursing school you know the stress is unbelievable that they deliberately try to weed you out, because the school has to keep it's certification and they do that by people passing the boards, so they try and get rid of the weak links before testing. I was in nursing school, worked full-time as a CNA, and I had a baby on Monday was discharged from the hospital Tuesday and went and took my check offs on Wednesday, because if you didn't pass check offs you had to sit out a whole year and I was to poor to wait another year to get out of school. It turns out I ended up taking another year, because my next instructor told me I was to fat to be a nurse and even though I had an A in the class, she tried to fail me in the clinical part, so I transferred to a different school and graduated with a BSN in Nursing.

I have been a nurse for `19 yrs and I love it! But being a nurse and weighing 350 lbs was literally killing me. After what should have been a fun vacation with 3 of my best friends I decided to have the magical gastric bypass surgery. Yeah, I lost 50 lbs and that was it-BAM! No more, now what I still have 150 lbs to lose? Then I saw an Infomercial with this beautiful blonde lady and TurboFire and I thought "Wow that really looks fun". So, I ordered it and in 3 months 75 lbs were gone! Then later I started drinking Shakeology® and I've never felt better in my life. To be honest I joined as a Beachbody coach to get the discounts, but I realized I was kinda working as a coach already, because people noticed my weight lose and were always asking me questions. Helping people is in my nature, hello I'm a nurse, and if I can help just 1 person lose weight and feel as good as I do then I've done my job. I'm active again. I'm healthy. I'm eternally grateful to Chalene Johnson and Beachbody for saving my life and giving me an opportunity for a new one. I am truly blessed to be a Beachbody Coach. Have you ever thought about being a coach? Would you like a chance to find out more about coaching and it's opportunities? If "yes" then send me a message to www.muddlori@gmail.com or join me on FB and send me a friend request www.fb.com/Lori.mudd.92. Hope to hear from you soon!

www.fb.com/LorimuddWTF3

www.coachdannon.com

My sister joined in on the action too! That's me on top before and after. Bottom is my sister Lisa and her before and after.

LIGHTING THE FIRE

Officially started my Turbofire program,only 79 days until summer! No more playing around gotta get to goal weight. I forgot how much I love these workouts and Beachbody On Demand is the BOOM Baby! My Turbofire dvds don't play anymore, I kinda wore them out when I lost 75 lbs, but with BOD I get to streamline my Turbofire for FREE to my IPhone,computer, tablet anything with internet access! Can we say AWESOME! If you want to lose the pounds this is the way to go Turbofire + Shakeology=RESULTS! I am living proof I've lost over 150 lbs and 75 of those were with Turbofire, so I know what it takes to get you to your goal and I know how you feel when you look at the scale and see that you have 50, 100, 150 lbs to lose. I know because I've been there and I understand your struggles, so if you need help my coaching is free comment below or send me a friend request on Facebook to www.facebook.com/Lori.mudd.92. We'll do this together. Blessings.www.coachdannon.com

TURBOFIRE DAY 1

Lose weight without exercising! Example of a meal plan for a 21 Fix day.

           LOSE WEIGHT WITHOUT WORKING OUT?

                      21 DAY FIX MEAL PLAN

It doesn't have to be complicated, you don't have to starve yourself, you don't have to kill yourself with monster workouts. Simple nutrition, dedication, and consistency is the path to success. It doesn't matter how many times you've tried before and failed there's always one more time and this time IS your time. You do not have to live, exist trapped in an obese person's body. You have the right to be free, free from the burdens the excess weight puts on you. To live and be healthy and happy! Make that commitment just 1 more time-Today-Right now! I'm here to help if you need me just comment below or message me privately atwww.fb.com/Lori.mudd.92. Good luck.

This is an example of some of the foods and meals I eat in a day. I try to eat every 2 hrs and stop eating at least  2 hours before I go to bed. #Healthychoices #21DayFix www.coachdannon.com

21 Day Fix Approved Sweet Potato & Chicken Bake

                         21 DAY FIX APPROVED

                SWEET POTATO & CHICKEN BAKE

This recipe is inspired by one of my family's favorite dinner dishes-Loaded Baked Potato & Chicken Casserole, which is the Boom.com! Probably because it is loaded with lots of yummy stuff like white potatoes, bacon, and cheese. Oh yeah, and calories! So, after pouting when my boys were tearing up the tasty stuff and I couldn't partake, because of the 21 Day Fix meal plan(well I could have but that would pretty much have been all my containers for the day) I decided to come up with a diet friendly version. Most cooks says you know it's good when the kids will eat it, but at my house the hubby is far worse then the kids and Mr. Mudd loved this dish, OMG somebody call the Press Mr. Mudd likes something healthy! Hope you enjoy it as much as we did.

INGREDIENTS:

• 1 medium size sweet potato,diced
• 2 (3 oz) chicken cutlets or 6 oz of rotisserie chicken if short on time.
• 1/4 cup Parmesan cheese, shredded
• 3 Tsp extra virgin olive oil or coconut oil
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• dash cinnamon 

DIRECTIONS:

Preheat your oven to 475. In a medium bowl, mix garlic powder, salt, pepper, and oil. Add the potatoes and coat with the mixture. Place the potatoes into a baking dish sprayed with canola oil, leave as much of the mix as possible in the bowl. Bake the potatoes for 30 minutes. Flip the potatoes every 10-15 minutes. Check with a fork to ensure the potatoes are done. While the potatoes are baking coat the chicken with the left over mixture and cook in a skillet over medium heat, 3 minutes each side, until done (no longer pink inside!) Once the potatoes are done, take them out of the oven and turn the oven temperature down to 400. Add the dash of cinnamon (more if you like I don't really like cinnamon but it's good for you so...)  Dice the chicken and add it to the potatoes, mix together. Now throw the Parmesan cheese on top of it all and return the dish to the oven for 5-10 minutes or until the cheese is melted.

(Just a side note I made mine without the cheese, since we only get 1 blue a day a dish must be "blue worthy", and it was still awesome).

Servings 2    

per serving     1-Red  1-Yellow  1 1/2- tsp oil  1/2-Blue

For more info on the 21 Day Fix drop me a line on fb www.facebook.com/Lori.mudd.92.
Already know what you want and are ready to get started, then go to my site www.coachdannon.com to get your program.

OBESITY IS THE SOLUTION, NOT THE PROBLEM

                         OBESITY IS THE SOLUTION, NOT THE PROBLEM

I know, I know you think I’m crazy but just hear me out for a couple of seconds. I use to weigh over 350 lbs and with the help of Turbofire and Shakeology, plus hard work, I lost >150 lbs. Life was great! I was able to be active with my kids, I could workout, I ran a 5K, people were telling me how good I looked-what could be better?

Then I tore a tendon in my hip and wasn’t able to workout, so some of the weight started coming back on. And that made me depressed, which lead to more eating…then I had a hysterectomy, was diagnosed with hypothyroidism, my father became ill and died…blah, blah…life happened and I gained 75 lbs back. The gym had always been my sanctuary, the place I went to workout my problems and clear my head and now I couldn’t do that, all I could do was sit at home and think.

The problem wasn’t that I couldn’t lose weight, because I had done that numerous times throughout my life. What the pros call a Yo-Yo dieter where you lose weight then gain it back, usually even more, then lose it again. So, what the hell is the problem?! That answer was hidden under many layers of fat, because for 8% of obese people “Obesity is the solution, not the problem” according to a study done by the CDC. It’s the solution because it hides all the pain, it hides you, the person so others don’t see you they only see fat and they won’t want to touch you, abuse you, hurt you the way you were hurt as a child. Traumatic childhood events (usually sexual abuse) leads to adult obesity, that 8% that I’m a member of.

One unknown person was quoted as saying, “Overweight is overlooked and that’s the way I need to be”. Holy Hell! That made it all click for me, because maybe consciously I loved the praise I was getting when I lost the weight, but somewhere in the back of my mind there was this little worrier saying “you’re to thin it’s going to happen again”. Now I know what the true problem is and it has caused me to be an addict, yes I said addict because that is what I am a Food Addict, so it is time to let it go.

The best way to get rid of the problem is to write it on a piece of paper and say out loud what the problem is that is holding you back and tell it that it doesn’t have any hold over you anymore. Then burn it or tear it up, flush it down the toilet whatever just get rid of it once and for all. Go forward from this day on knowing that obesity is no longer the solution for you, that you are healed. Your past is not your future. Go forth knowing you are whole, you are at peace, you are never alone and you are loved.

LEAN MEATLOAF 21DFX

    I love, love, love meat loaf, but traditional meatloaf and be high in calories, so I was very happy to find this recipe from the 21DFX for Lean Meatloaf.  It makes 8 generous servings, it's easy to throw together, and the kids loved it too! Win! Win! According to the book you're suppose to have enough leftover that you can freeze some for meals later in the week, but did I mention-the kids LIKED IT. No leftovers which makes it a definite keeper.

                                                     LEAN MEATLOAFwww.coachdannon.com

                             (Okay, once again it's suppose to be ground Turkey, but-YUKE!)
                              Makes 8 servings 1/8 meatloaf each

Ingredients:

2 lbs raw 93% lean ground beef(Laura's lean ground beef)
1 cup all-natural mild salsa (don't be a sissy at least use medium)
1 cup cooked quinoa, cooled
2 large eggs, lightly beaten
2 gloves garlic, finely chopped (or 1 Tbsp minced from a jar)
1 tsp sea salt or Himalayan salt (Mineralize)
1 tsp Ground black pepper (to taste; optional)

Preheat oven to 375 degree

Combine beef, salsa, quinoa, eggs, garlic, salt, and pepper in a large bowl;
mix well by hand or with a rubber spatula, but where's the fun in that.

Shape mixture into shape of a loaf and place on ungreased 13 X 9-inch baking pan or in a loaf pan.

Bake for 60 to 70 minutes, or until center is no longer pink and meat is cooked through.

Let stand 10 minutes before serving.

1-Red 1/2-Purple 1/2-Yellow

FOR 21DFXers this is where your food journey ends, but for those who are not as concerned about calories then you may add the topping.

Topping for Meatloaf

2/3 ketchup
2 Tbsp mustard
4 Tbsp brown sugar
1 Tbsp Adobe sauce or a couple splashes of hot sauce
Mix all ingredients together with a whisk! BAM!

Take meatloaf out at the 50 minute mark and put the topping on and place it back in the oven and bake for the remaining time. UMMM, GOOD!

LEAN MEATBALLS(21DFX)

LEAN MEATBALLS (suppose to be Turkey meatballs, but I hate ground turkey so this is the modification)

1 1/2 lbs. raw 93% lean ground beef (turkey breast)
1 tsp sea salt or Himalayan salt (mineralize)
1 tsp dry mustard
1 tsp smoked paprika
1 large egg, lightly beaten
3/4 cup quick-cooking oats
2 cloves garlic, finely chopped
12 sprigs fresh parsley, finely chopped
2 Tbsp tomato sauce, no sugar added

1. Preheat oven to 400 degree
2. Lightly coat large baking sheet with spray;set aside.
3. Combine beef, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce in a large bowel; mix well by hand.
4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet.
5. Bake for 15 to 20 minutes, or until no longer pink in the middle. I turned them half way through the cook time, so they were evenly browned.
makes 6 servings, 5 meatballs each
1-red 1/2-yellow if you add the side of kale chips they are 1 green (recipe for kale chips are in an earlier blog). Enjoy and get your FIX ON! #21 Day Fix and #21DFX

www.coachdannon.com

21 DAY FIX APPROVED BASIC VEGETABLE SOUP-ONLY 45 CALORIES PER BOWL

BASIC  LOW CALORIE VEGETABLE SOUP
I hate vegetables, especially raw veggies, so this recipe has been a life saver, well a diet saver for me. With only 45 calories a cup it helps me to stay on track with my weight loss goals. When I make it I cut the recipe in half, because it makes so much and even then I still have plenty leftover to freeze. Plus, it works great with the 21 Day Fix and helps you to get your green containers in for the day.  There are all kinds of ways to change up the flavor of the soup by adding some calorie free spices, so you don't get bored with eating the same thing everyday. But for now enjoy this Basic Diet Vegetable Soup Recipe:

            INGREDIENTS

To order the 21 Day Fix or the 3 Day Refresh

• 1 can (28 oz.)  whole tomatoes in juice
• 1/2 sm. head cabbage (1 lb) thinly sliced (6 c) or 1 small bag of slaw mix  
• 1 small bag (14-16 oz) frozen green beans
• 1 box (32 oz. ) Low Na+ Fat Free chicken broth
• 3 cup(s) water
• 1 teaspoon(s) salt
• 1/4 teaspoon(s) ground black pepper
• 1/2 lb. carrots, sliced
• 1 lg onion chopped or 1 small bag (16 oz. ) frozen chopped onions
• 2 lg stalks celery, sliced
• 2 lg cloves garlic, crushed with press or  1 Tbsp minced garlic in olive oil
• 1 bag ( 6 oz. each) baby spinach leaves

1. Coat 12 quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.

2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 tsp black pepper; heat to boiling over high heat, stirring occasionally.

3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender. 

Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium

1 serving=1 green container (21DayFix)

MAKES ENOUGH FOR ALL WEEK AND THEN SOME.