Week 1 Hammer & Chisel Meal Plan

Dec 29, 2015

hammer and chisel meal plan

Hey guys!  As promised, I am sharing my Week 1 meal plan for The Master's Hammer and Chisel program.  Note:  Please make sure you follow the instructions in your program brochure to determine the proper calorie plan for you.  I am following Plan B (1,500-1,799 calories).  And if you are following the eating plan to a  "T", note that there is no alcohol or "cheats" allowed, so it's up to you how closely you follow it, BUT I will tell you from my own personal experience being in Beachbody's Official Master's Hammer & Chisel test group before it launched, I had to follow it to a  "T" and I got really incredible results (below)!  It's an adjustment at first (especially cutting out wine!) but that is why I added a cup of hot, green tea at night because it helps with late-night cravings.  And Shakeology during the day helps to eliminate my day-time cravings for sugar & junk food.  My water intake I calculated by taking my starting weight (now 132 lbs) and dividing in by half.  So for example, if you weight 140 lbs, your daily water intake should be 70 oz per day.  I do drink coffee every morning but I did not add it in my meal plan because I did not add anything (other than a dash of Sugar In the Raw).  And with blending my Shakeology, I only add water (I do not use almond milk etc).  You can find a lot of the recipes I used here on my blog by clicking on the Clean Eating tab, then Recipes (above).  You'll notice I like to keep the same staple foods for almost every meal except for dinner -- it just makes it easier for me but feel free to switch yours up!  If you have any questions about the meal plan or creating one for yourself, please feel free to message me on Facebook!

Below are my results from Day 1 to Day 60.  Follow the meal plan with Shakeology and daily workouts, I lost 5 lbs, 4 inches, with 3 inches alone off my waist.  On days we had the power lifting workouts, if I felt hungrier, I would add in Beachbody's Recovery shake as well. And on occasions when I was really tired, I would use Beachbody's Energize pre-workout supplement.  I also used 5 lbs for my light set of weights, 10 lbs for my medium set, 15 lbs for my heavy, and 20 lbs for my really heavy set.  I also used a resistance band instead of a chin up bar, and I did opt for an incline bench, instead of using a stability ball, but you can use either.

If you are interested in starting Hammer & Chisel in our test group, please CLICK HERE to apply!  *Must not already be working with another coach.

hammer and chisel before and after

Pasta Pomodoro with Chicken

Dec 8, 2015

Pasta Pomodoro with Chicken


1 8 oz-package of whole grain capellini pasta
1/4 cup EVOO (extra-virgin olive oil)
1 medium red onion, chopped
1 lb organic chicken breasts
4 Roma tomatoes, chopped (or 28 ounce can peeled tomatoes, puréed in a food processor)

1 tablespoon chopped, fresh basil
1/2 cup shaved Parmesan cheese
1 tablespoon minced garlic
Sea salt & pepper to taste


1.  Preheat oven to 350 degrees.  Place chicken breasts in a glass baking dish for approximately 30-40 minutes, or until fully cooked -- making sure to turn chicken halfway through cooking.

2.  While the chicken is baking, fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked until al dente. Drain well in a colander set in the sink.

3.  Once chicken if fully cooked, remove from oven and cut into 1/4 in pieces.  

4.  Heat olive oil in a large pot over medium-high heat. Place onion and garlic in the skillet in and cook until the onions are tender and caramelized.  Stir in the chicken, season with salt and pepper, then reduce the heat to medium. 

5. Toss the pasta, tomatoes, and basil with the chicken. Stir in up to 1 cup of water if the pasta becomes dry.  Serve and sprinkle with the shaved Parmesan cheese.   Enjoy!

21 Day Fix Containers:
Pasta - Yellow container
Sauce with vegetables - Green container
Chicken - Red container
Parmesan cheese - Blue container

*Simply measure how much of each container based on your serving size
(i.e. 2 yellows, 1 green, 1 red, 1/2 blue is my average dinner portion size)