Autumn Calabrese shares her daily breakfast routine and meal-prep system for the 21 Day Fix. She plans 2-3 recipes weekly, batch-cooks components separately, and uses containers to measure portions. Four cups of bone broth equals one red container; non-dairy yogurt counts as a red too.
Questions this video answers
Either two eggs sunny-side up with Ezekiel toast or two scrambled eggs with spinach plus a side of steel-cut oatmeal with 1 tsp peanut butter and chopped strawberries.
Four cups of bone broth = one red container.
Non-dairy yogurt is measured as a red container (same as other yogurts).
Chapters
Hey, guys, Autumn here. It's Q and A time on bod. Let's get to it. What is one dish you love so much you eat regularly? I eat pretty much the same breakfast every single day for like years. I either eat two eggs sunny side up with Ezekiel bread, Ezekiel toast, or I eat two eggs scrambled with spinach, spinach, a side of steel cut oatmeal. And in my oatmeal, I do a teaspoon of peanut butter and chopped up strawberries. So every single morning I alternate between the two. And if I had to have something else, I'd probably be sad. I really like my breakfast food.
Any tips for staying organized with meal prep? Oh my gosh, I have a lot of tips for that. Organization is what meal prep is. So. So there's kind of an order of doing everything. The first thing I do is think about what I wanna make for the week. So I know what I need at the grocery store, so I make a grocery list. That way I'm not running to and from the store every single day. That way I've got all of the food I need. I usually pick two or three recipes. I don't go overboard. Cause I don't wanna be wasteful on food. Then I come home and I'll start meal prepping. So, you know, put all the groceries away. I know which three recipes I'm making, start to do all of that. So everything's on the stove in the oven, cooking as I go. I don't divide it out by meals when it's done cooking. So if I make a big batch of chicken, I just put the chicken in a Tupperware, put it in the refrigerator. If I make sweet potatoes, put the sweet potatoes into Tupperware, put it in the refrigerator. I portion it out as I'm making it for meals throughout the week. That way I can kind of mix and match whatever I want from everything that I've made. But. But the biggest thing is making sure you make a grocery list, knowing what recipes you wanna make for the next few days so that you have all of the ingredients, then going home and just doing it, getting it done. Cause the longer it just sits in the refrigerator, you're less likely to do it. And then you don't have what you need. So really make sure you meal prep that is huge to your success. How would you count bone broth? Four cups of bone broth is one red. I'm gonna say it again. Four cups of the broth is equal to one red container. Bone broth is awesome. I'M eating a ton of that. Lately my tummy has not been happy with me. I've had a few too many antibiotics probably in the last six to eight months from getting cold and being sick and traveling. And if you kill all of the good bacteria in your stomach, it doesn't lead to good things. And bone broth is a great, great way to replace it. So try adding that into your diet. How do you resist food temptation?
That is just, you know, being able to resist food temptation. It's kind of like working any other muscle. The more you practice resisting things, the better you get at it. When I really, really, really want something, I don't necessarily deprive myself. Like if I have a super strong sweet tooth craving, I'll have one little piece of dark chocolate. I won't eat the bar, but I will eat 1p. But if I'm locked into dialed in on my nutrition, not having junk food and that sort of thing, I just have to remind myself what the goal is, what am I working towards and remind myself that this little craving will pass. And if I indulge it, that doesn't get me one step closer to my goal. Another thing I'll do is if I'm really having a bad craving, I get out of the house. I'll go for a walk, I'll go work out, I'll go play with my son. I'll ask a girlfriend if she wants to go hang out or something. If you're not just sitting in the house bored and not walking back to your refrigerator constantly and opening it, chances are you'll be able to resist it. So make sure you have a go to plan for when that happens. What else do we have? How do you count non dairy yogurt? Non dairy yogurt is usually the same as all of your other yogurts. Yogurt is considered a red container, so measure it in your red and that's what it is. Looks like that is it. For all of our 21 day Fix Nutrition questions. I hope I answered yours, but if you have more that you would like me to address, please submit them and I'll get to it next time. Thanks for joining me. Bye.
