Shed Nutrition Plan

Mason Jar Spinach and Bell Pepper Salad

mason jar spinach and bell pepper salad shed for the wed

Mason Jar Spinach and Bell Pepper Salad

Ingredients

  • ½ tbsp lemon juice 

  • 1 tbsp extra virgin olive oil 

  • ¼ cup button mushrooms, sliced 

  • 3 oz cooked chicken breast (or tender) or 1-2 hard-boiled eggs 

  • 1 bell pepper (yellow, red, or orange), sliced 

  • ¼ cup cucumber, halved and sliced 

  • 2 cups spinach 

  • Salt and pepper 

Instructions

Layer ingredients in 32 oz. Mason jar. Start with lemon juice and olive oil. Then layer ingredients as listed. Shake jar before eating. 

Note: If you don’t have a Mason jar, never fear! Any Tupperware will do—just separate the dressing in a side container. 

mason jar spinach and bell pepper salad

Pollo Italiano - Shed Program Preview Recipe!

pollo italiano shed for the wed cookbook shedding for the wedding nutrition plan

It’s Friday night. Cue the mood lighting, pour a couple glasses of red, Alt-J is jamming through your stereo. Candles are lit. It’s cozy AF right now. Time for a little date night at home with your boo and this meal from the Shed Program, Pollo Italiano!

I love this recipe because 1) tomatoes, 2) basil, and 3) garlic. I mean there isn’t a better combo than that! The chicken breast is never dry in this recipe AND it also has a subtle sweetness that brings it all together! I think its pretty much perfect in all seasons too! Obvi, cherry tomatoes are best in the summer buttttt let’s be honest, I buy them all year round.

This recipe is one of the many recipes from the Shed Nutrition Program! And today is the last day to get the launch discount of 20% off the Silver plan! Use code: TWOSHEA20. It expires at 11:59 CST tonight!

Leave me a note if you try the recipe! <3 Xo, AHS


italian style chicken in tomatoes and basil shredding for the wedding recipes whole 30 approved paleo approved

Pollo Italiano

Serves 2

Ingredients

  • 2 tbsp olive oil, divided 

  • 1 lb boneless, skinless chicken breasts (about 2-3) 

  • Sea salt 

  • Cayenne pepper 

  • 1 clove garlic, thinly sliced 

  • 1 pint assorted cherry tomatoes, whole 

  • ¼ cup chicken broth 

  • 2 tbsp balsamic vinegar 

  • 1 tbsp fresh basil, divided 

Instructions

In a large skillet (preferably, nonstick), heat 1 tbsp olive oil over medium-high heat. Pat the chicken breasts dry with paper towels and season them generously on both sides with salt and cayenne. Add the chicken to the pan and cook, lowering the heat to medium if your pan starts to smoke, until nicely browned on both sides and just pink in the middle, about 5 minutes per side. Move chicken to a plate and tent with foil. 

Add the remaining olive oil to the pan, along with the garlic and tomatoes. Cook until the tomatoes begin to burst, stirring occasionally and scraping up any bits of chicken from the bottom, about 5 minutes. Add the broth and balsamic and using the back of your spoon, gently crush the tomatoes so they release all their juices. Simmer the sauce for another 3 minutes until it’s thickened and the acidity has mellowed. Stir in the ½ tbsp basil and taste for seasoning, adding more salt as necessary. Add the chicken back to the pan and simmer until it’s cooked through. Remove from the heat, garnish with remaining basil. 

It's here... LAUNCH DAY

shed for the wed program launch buy now

Heeeello, friends! Today is a BIG day. First and foremost, it is my fourth wedding anniversary! (Some may say it’s our “golden” anniversary since we were married on the fourth!) Second and also very important–we are now LIVE! Meaning you can finally buy and download the Shed for the Wed Nutrition Program on our website! YAY!

My goodness, this has been a labor of love. And I am beyond excited to be able to share it with you. I have been working on this program for the past 4 years. While I’ve had many brides go through different iterations of the program - it is now here and packaged up neat and tidy and easily accessible for all of you! I’m not going to lie I feel like I birthed a child. Feeling a bit emosh right now.

To thank you for following me on this journey I have a special 20% discount on the Silver plan just for blog readers! Use code: TWOSHEA20 at checkout. Code expires 10/11/18!


Curious about the plan?

SHED stands for Soulful Healthy Eating Decisions. It’s what the program is all about. This plan makes you feel good from the inside out! When you eat this way you will find your way to the healthiest version of yourself, slimmed down for the gown, if you will!

The Shed Nutrition Plan has 3 components:

The Handbook

This is your comprehensive guide for healthy living during your Shed journey. 

With this helpful handbook you’ll set your goals to achieve while gaining essential nutritional education as well as 

  • Portion control

  • Dining out guide

  • Detox guide

The Cookbook

The life essence of the Shed program. 

The cookbook is comprised of original recipes that help you lose weight and taste great. All were created with three main goals in mind:

  • Anti inflammatory - zen for the body

  • Low glycemic load - low sugar

  • Nutritarian - phytonutrient dense

The Meal Plans

The 8 weeks of Shed for the Wed meal plans are the suggested sequence of meals for the 8 week duration of the program. 

Each unique plan is flexible so that your eating habits fit with your schedule.

The premium programs (Gold and Platinum) have one-on-one coaching sessions with yours truly!

To learn more about the plans check them out here:

Questions? Read this first!

Have more questions? Send me a note - alexandra@shedforthewed.com! Or slide into my DMs on Insta ;).


Cheers to many more adventures to come!

Cheers to many more adventures to come!

Mason Jar Spinach Salad

In honor of back to school, I decided to share a lunch recipe. Gasp, I know. I never share lunch recipes. I'm not exactly sure why, but lunch is not very inspiring to me. I am all about breakfast- it's all about starting the day out strong. You are fueling your body to tackle the day. Or spending a cozy mornings at home with some yummy pancakes. Dinner, you can have a nice long drawn out dinner with loved ones. Your food can set the tone for your evening. But lunch? I struggle to find inspiration here. It's probably just the Americanness in me, but I feel like most people are hard pressed for time and any excuse to be out of the office is a good one. I used to be so annoyed when I brought my lunch to work because it meant I had no reason to go outside for a walk. But that was the wrong attitude- bringing your lunch to work means you can eat and then enjoy the rest of your lunch hour to do what you please. Not to mention, finding #shedapproved lunch options are not always easy to find on your lunch break. 

Whether you are in school or just taking your lunch to work- this salad doesn't disappoint. Just throw the lid on your salad and it's ready to travel with you! No sogginess. And then when it's lunch time, you shake it up, and boom your lunch is ready to go! You can also make these in bulk on a Sunday to be prepared for the whole week- they keep really well because the dressing lives at the bottom! Enjoy! - AHS


mason jar spinach salad shed for the wed recipes shedding for the wedding

Mason Jar Spinach Salad 

Ingredients

  • 1⁄2 tbsp balsamic vinegar

  • 1 tbsp extra virgin olive oil

  • 3 oz cooked chicken breast (or tender) or 1-2 hard-boiled eggs

  • 1⁄2 cup cherry tomatoes, whole

  • 1⁄4 cup cucumber, halved and sliced

  • Salt and pepper

  • Optional: sprinkle unsweetened dried cranberries (treat yo’ self—month 1 only)

  • Optional: sprinkle goat cheese (treat yo’ self—month 1 only)

  • 2 cups spinach

Instructions

Layer ingredients in 32 oz. Mason jar. Start with balsamic vinegar and olive oil. Then layer ingredients as listed. Shake jar before eating.

Note: If you don’t have a Mason jar, never fear! Any Tupperware will do—just separate the dressing in a side container.

Rainbow Buddha Bowl

rainbow buddha bowl recipe shed for the wed nutrition meal plans cookbook teaser

Coming 'atcha today is another teaser for the Shed cookbook!! Guys, seriously, I'm too excited to share it with you soon! Another tasty #plantbased veggie, fiber-heavy, meal. All of those things don't typically mean delicious, but I swear guys, this buddha bowl is LIT. I'll let the recipe and photo speak for itself! Xx - AHS


Rainbow Buddha Bowl

Serves 3 

Ingredients

  • 1⁄2 cup uncooked quinoa, rinsed

  • 1 cup water

  • 1 tbsp coconut oil

  • 1⁄2 yellow onion, diced

  • 1 clove garlic, minced

  • 2 carrots, peeled and diced

  • 2 bell peppers, sliced (for some color!)

  • 1 (12 oz) bag broccoli florets (steam-able in bag preferable)

  • 1 1⁄2 tbsp liquid aminos

  • 2 tbsp organic almond butter

  • Pepper

Instructions

Place quinoa and water in a small pan over high heat. Once it boils, turn heat down and simmer until water is absorbed, approximately 10 minutes. Set aside.

In a wok (or large frying pan) heat coconut oil over medium-high heat. Add onion, garlic, carrots and optional bell peppers. Stir frequently until onion
is translucent, 3-5 minutes. Steam broccoli in microwave for about 3 minutes.*

Add broccoli and quinoa to wok, stir. Add liquid aminos and almond butter, mixing thoroughly so everything is coated. You can add a little bit more liquid aminos, if necessary. Pepper to taste. Serve warm.

*Alternatively, you can steam the broccoli in the pan, but takes longer. Add broccoli to the pan with the other vegetables, and place a lid on top. Check frequently until broccoli is bright green. The texture may be a bit different, but equally yummy.

Spicy Taco Zoodles (Cookbook Preview!)

spicy taco zoodles healthy recipes shed for the wed

I'm giving you a preview from the soon-to-be released Shed for the Wed Cookbook today! There is a whole section dedicated just to spiraled veggie noodles. I love them! You get almost all of the satisfaction of a hearty pasta dinner without the refined carbs weighing you down.  Do you want to know the secret behind why they are so great? It's the sauce! If you have a good sauce, you do not miss regular noodles. Don't believe me? Try it yourself!

They key here is finding the right marinara. You want to make sure its lower in sugar (the guideline I go off of is 4g or less of sugar per serving). My favorite is Trader Joe's Organic Tomato Basil.  You most definitely can make your own, but it will add on a couple hours to the endeavor. 

I hope you give this recipe a shot! It's a real winner. Scroll to the bottom for the recipe. :)

Also, if you haven't downloaded the FREE food & wellness journal yet, be sure to sign up for emails from me and download it here! I love this freebie because it is what I actually encourage my clients to use! Use it to get a clear impression of your normal habits, and then you can transition to keep you accountable to your lifestyle goals! -AHS

Name *
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Wedding Date
Wedding Date

Spicy Taco Zoodles

Serves 2

Ingredients

  • 1 tbsp olive oil

  • 1⁄2 lb ground turkey

  • Fajita seasoning (Simply Organic is a good brand)

  • 3 medium zucchini, spiraled*

  • 1⁄2 jar marinara sauce**

  • Optional: sprinkle of cheddar cheese

Instructions

Heat olive oil in a medium pan. Add ground turkey. Lightly coat meat with fajita seasoning and stir. Cook until browned. Mix in spiraled noodles and marinara. Serve with an optional sprinkle of cheddar cheese.

*If you don’t have a spiralizer, never fear! A box grater also works as well as buying them pre-noodled.

**Jarred marinara shouldn’t have more than 4g of sugar/serving.

spicy taco zoodles healthy recipes shredding for the wedding

Berry Banana Smoothie Bowl

shredding for the wedding berry smoothie bowl

It's officially summer and I am feeling all of the summer vibes. During the colder months, it is much harder for me to enjoy smoothies and/or smoothie bowls. I crave warmth. But when that sunshine hits, I want allll of the refreshing smoothies. Which sometimes can get boring, which is where smoothie bowls come into play. I love to start my day packed with phytonutrients, extra superfood boosts (because summer is all about that glow!), and something else to get me out of my "egg rut" (if you follow me on instagram - you know that I eat way too many eggs!). This beauty is in the Shed cookbook debuting next month! I thought it would be fun to give you a sneak peek! Happy summer and enjoy the gorgeous sunshine!! - AHS


berry banana smoothie bowl

shedding for the wedding berry banana smoothie bowl lose weight for wedding

Ingredients

  • 1⁄2 frozen banana

  • 1⁄2 cup of frozen berries (I used a mixed berry blend)

  • 1⁄3 cup vanilla plant-based protein powder

  • 1 tbsp flax seeds

  • Unsweetened vanilla almond milk

Topping Options

  • chia seeds (shown)

  • bee pollen

  • gogi berries

  • acai berries

  • fresh berries (shown)

  • coconut shreds (shown)

  • sliced almonds

  • pepitas (shown)

  • low sugar granola

  • cacao nibs (shown)

Instructions

Combine all ingredients, using less liquid than your normal smoothie. Blend. Pulsing until it creates a thick ice cream like consistency. If necessary, add more liquid, but try to keep a thicker consistency by using less.  If you are unsure of where to start with the amount of liquid, just add a little bit and pulse, slowly adding more until it actually blends. Note: Pick one topping initially to keep it economical — eventually working any and all of these into your smoothies/ bowls to add great health benefits. 


Update 7/2/18: the original post did not include that the banana and berries be frozen! Whoops! You would have one warm smoothie bowl without them being frozen! :)

Sweet Potato Turkey Bowl

Sweet Potato Turkey Bowl

Hey y'all! How have you been doing on your daily gratitudes? I would love to here all that you are thankful for! Remember to tag me and use the #shedgratitudechallenge if you decide to post!

Today I wanted to share the recipe for one of my fave #shedrecipes, the Sweet Potato Turkey Bowl. You may have noticed, I am obsessed with sweet potatoes and root vegetables in general. They are just so nourishing and satisfying. This week has been particularly crazy with a very sick family member, so it is nice to fall back on the quick and easy "tried and trues" when chaos ensues. (I didn't mean to make that rhyme, I swear.) 

I keep wanting to use the word "nourish" over and over - because this bowl is the epitome of nourishment. It defines "eating the rainbow": there are so many phytonutrients from the sweet potato, spinach, bell peppers, and onions. The turkey packs in your protein and keeps you full for longer! Honestly, this is the type of meal you could eat every day and it would keep you perfectly balanced. It is an awesome soulful, healthy, eating decision if there ever was one! Nourishing your body & soul! #winning

...And did I mention it's flexible? Top this dish off with a fried egg and make it a breakfast!  Or switch up the texture with some nutrient dense kale! Play around and have fun with it, it lends itself so easily for fun swaps! 

Anyways, I hope you enjoy it! Let me know in the comments if you give it a try! And apologies for all of my cheese this post- couldn't even contain myself!  :D

xx


sweet potato turkey bowl 2

sweet potato turkey bowl

(serves 1)

Ingredients

  • 1½ tsp extra virgin olive oil

  • 2 garlic cloves, crushed

  • 1 large sweet potato, chopped into about 1-2 inch pieces

  • 1/2 cup bell peppers, diced

  • 1/2 cup yellow onion, diced

  • ½ lb ground turkey

  • ½ tsp dried rosemary

  • ½ tsp dried thyme

  • 1 large handful fresh spinach (don't skimp! It all wilts in beautifully!)

  • salt and pepper to taste

Instructions

In a skillet, sauté oil and garlic over medium heat for 1 minute. Add in chopped sweet potato and stir. After 4-5 minutes, add in peppers and onions. Sauté for about 5 minutes, stirring occasionally. Mix in ground turkey, rosemary and thyme. Break up turkey with your spatula or spoon. Let cook for 5-7 minutes, stirring often. Mix in fresh spinach, and cook for 2-3 minutes, or until slightly wilted. Remove skillet from heat and serve hot. 

Spaghetti Squash Bolognese

spaghettisquashbolognese

I really don't have much to say about this, except for that rarely I give myself a 10/10 on a recipe, and this meal 100% gets a gold star.  Please make it. You deserve this dinner. It's so freaking delicious.  You may think you don't need to eat the full serving, but I'm telling you in advance, you will eat all of it. 

Be sure you pick a marinara sauce with less than 4gs of sugar per serving. I used Trader Joe's Organic Marinara. It has 3gs of sugar per 1/2 cup. This marinara also has parmesan in it (missed that at the grocery- which would make it month 1 #shedapproved. I would recommend a marinara sans cheese so you can make it throughout the duration of the program. Also skip the Romano at the end as well, if you are a month 2 shedder!) 


Spaghetti Squash Bolognese

Serves 2

Ingredients

  • 1 spaghetti squash

  • 2 tbsp(ish) olive oil

  • salt and pepper

  • 2 large garlic cloves, minced

  • 1 lb ground turkey

  • 1/2 25 oz jar of marinara sauce

  • 1/4 cup grated Romano cheese

Instructions

Preheat oven to 400 degrees F. 

Cut spaghetti squash in half lengthwise. Deseed with a spoon. Coat basin and sides with 1 tbsp olive oil. Place on a shallow baking tray greased with olive oil. Salt and pepper. Place in oven. Cook for 50 minutes. 

Heat 1 tbsp olive oil over medium heat. Add garlic to pan. Stir occasionally until garlic has a bit of color. If it is browning too quickly turn heat down. Add ground turkey to the pan. Use your spatula to break it up into smaller bits. Keep cooking on low, stirring occasionally, so it is nice and brown. 

Remove spaghetti squash from oven (at 50 mins) and let sit. (I was impatient and waited 5 minutes and used a mitt to hold it.) Take a fork - scratch to create “noodles”. Add noodles to ground turkey mixture. Add 1/2 jar of TJ’s organic marinara. Add in almost all the Romano in (saving a bit for garnish) stir to coat. 

Serve back in the squash (I prefer this way because you maximize the amount of squash you can eat!)  or in a bowl. Top with remaining Romano as garnish. 

 

 

Banana Pancakes

bananapancakestack.JPG

Did someone just hear Jack Johnson? Oh that was just in my head. But I seriously am pretending that it's the weekend. Rainy mornings, sleeping in, and banana pancakes. (Jk I didn't sleep in. Boo. And I ran in the rain. Double boo.) BUT this is my favorite weekend treat that I am thinking about integrating to the work week, just to make it more fun.

Seriously guys, these are so easy. First you take bananas, then you mash them. Then you add eggs. You grease a griddle or pan with a little bit of olive oil spray or just oil up a paper towel and wipe it down. Key: make sure the griddle is hot enough- you can test a little bit in the pan to see how quickly a little blob cooks. Then take 1/4 cup of "batter" and place on the griddle/pan (whichever you use). You can add cacao nibs or blueberries for an extra fun batch. The trickiest part is flipping them- 2 spatulas are necessary because they are very delicate. Make sure the one side is cooked thoroughly before attempting the flop. The good news is, even if they aren't pretty, they still taste ah-mazing. You have the option for a slight drizzle of 100% maple syrup- but in my opinion you really don't need it! And I am a sugar person, TBH. 

 Instagram story breakdown below:

While these are relatively high in sugar content compared to most other items on the plan- it is all natural fruit based sugars, and paired with protein from the eggs, they prevent the blood sugar spike and drop that causes hunger and weight gain. These will keep you full until lunch! 

bananapancakessyrup.JPG

See below for the full recipe. Ready to give them a try? Let me know your thoughts in the comments below! 


Banana Pancakes

serves 2 (6 pancakes)

Ingredients

  • 2 ripe bananas

  • 2 eggs

  • olive oil spray (alternative, put oil on a paper towel and spread on pan/griddle)

  • ½ cup of blueberries or sprinkle of cacao nibs (optional)

  • lil bit of 100% maple syrup

Instructions

Mash bananas in a big bowl (some small lumps are OK). Add eggs. Mix together completely.  

Heat pan or griddle over medium-high heat. Spray with olive oil spray. Test a small spoonful- if it solidifies quickly, it is ready. Fill a ¼ measuring cup with batter. Pour onto heated pan/griddle. Add blueberries and/or cacao nibs. Cook on each side until slightly brown. You may need two spatulas to flip, they are delicate. 

For an extra treat serve with a dab of 100% maple syrup.