Turkey Lettuce Wrap (Prep Ahead Meal)

This is a GREAT recipe to prep ahead of time! You could totally make the filling ahead of time (on the weekend maybe??) and then warm it up and just throw this all together on the night you want it for dinner! I made the lettuce wraps with a side of brown rice. You really could even make the rice ahead of time too. This recipe has potential to be a two minute prep meal at dinnertime.

Ingredients

12oz ground turkey (for 4oz per person)

1tsp olive oil

1/2 red onion

2 bell peppers

1 clove garlic

1/4 cup reduced-sodium soy sauce

1/4 cup vinegar

2 tbsp cilantro

1 large head of lettuce

Preparation

Brown turkey meat while you chop up onion and bell peppers. Add veggies to ground turkey and cook until turkey is no longer pink and onions are translucent. Add garlic, soy sauce, and vinegar and cook until liquid is mostly evaporated. Add cilantro and mix. This mixture can be put in a tupperware and saved for dinner another night!

If prepped ahead of time, take mixture out of refrigerator and microwave (or warm on stove top). Scoop mixture onto large leaves of lettuce. I wrap the leaves up like a little burrito so all the yummy filling stays in and ENJOY!

For the rice, this can be whatever rice you enjoy!! I found these little individual brown rice bags that you just have to boil for 12 minutes and DONE. Fits nicely into our quick and easy dinner theme.

If you are following Beachbody's portion fix containers, here is your count:

2 red (or you could just use one scoop, whatever you need for the day), 1 green

For more recipes, or Health and Fitness tips, go to Fitness, Food and Fun at

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Hawaiian Salmon

You guys! This dinner shocked me. I thought it sounded good, obviously, since I made it, but I didn't know it would be one of my FAVORITE salmon recipes ever. I am still carb cycling (see Shrimp Scampi Zoodles) so no carbs for me this week! 

Ingredients

1 pineapple

1/2 Red onion

One bunch of cilantro

3 8oz salmon fillets

Preparation

Preheat oven to 400 degrees. Dice pineapple into tiny "salsa" sized pieces. As you can see in the picture, I had a few extra skewers of pineapple I left on the side. Dice onion and cilantro to similar size. Mix together, let it sit and the flavors mingle. I line my cooking sheet with foil so, if I'm lucky, I can just throw away the foil when we're done and don't have to clean the pan! Spray with non-stick cooking spray. Lay salmon fillets on one side of the cooking sheet and top with pineapple salsa. Lay pineapple skewers next to salmon. Chop any veggies you want (we had bell peppers) and lay flat on the other half of the cooking sheet. One pan into the oven cooks it all!! Like I said, I did not have any carbs but I did cook a Rice-A-Roni for my family. They enjoyed it, but a white rice or cilantro rice would be delicious as well if you are looking for a carby side!

If you are following Beachbody's portion control containers, here is your count for the dinner pictured:

2 red (1 red is 4oz), 1 purple, 1 green

For more recipes, or Health and Fitness tips, go to Fitness, Food and Fun at

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Shrimp Scampi Zoodles

What is a zoodle, you say?? It's just zucchini shredded to look like noodles!! The workout program I'm doing right now recommends carb cycling. This means that each week, the amount of carbs I'm "allowed" changes, which in turn changes the amount of protein and veggies I can have. For example, if I'm allowed less carbs, then I am allowed more protein and veggies. More carbs, means fewer protein and veggies. This week is CARB FREE!! Hence, the zoodles. What makes this extra amazing is the flexibility. My family typically eats what I eat. They don't mind eating healthy, they just have different portions. However, my family does not carb cycle nor do I expect them to. Usually, to account for the lack of carbs that I am making for myself, I am just adding a rice or noodle side for them that I am not eating. Easy! Zoodles is no different. The zoodles were for me, and my family ate regular spaghetti with, literally, everything else the same! So this recipe is enough zoodles for one person, but everything else is enough to split three ways. This recipe is adapted from a Buzzfeed recipe.

Ingredients

2 medium zucchini 

1 tablespoon oil

1 1/2 pounds shrimp (since this was our sole protein for dinner, I made sure to have PLENTY!)

1 tsp salt

3/4 tsp black pepper

1/2 tsp red pepper flakes (more or less to taste - this is how much we used which still gave a good spice - it was a little too much for my son though)

4 cloves garlic (or if you are using the jarred crushed garlic like I do, use 3 tsp)

1/2 cup chicken broth

1 lemon (make sure it's a juicy one!)

Preparation

**If you are also making spaghetti, start that first following the directions on the box**

1. If you have a spiralizer, I imagine you could use this to make your zoodles. I do not, however, have a fancy spiralizer. Using a cheese grater, grate the zucchini long ways until you get to the seeds (you don't want seeds in your zoodles). 

2. Heat the oil in a nonstick skillet over medium-high heat

3. Add the shrimp (I bought the already cooked kind so I was literally just warming them up). Season with salt, pepper, red pepper, and garlic. If shrimp are not already cooked, sauté until they are evenly pink.

4. Pour in chicken brother and lemon juice and let the liquid come to a boil. 

5. Add the zoodles and stir until everything is combined. **Make sure you give the zoodles time to cook! I did not do this well enough and the zoodles came out bitter. Let the zoodles simmer in the yummy sauce and soak up all that flavor for a few minutes.

If you are following Beachbody's portion fix containers, here is your count:

1 red (half pound shrimp), 2 green (zoodles)

For more recipes, or Health and Fitness tips, go to Fitness, Food and Fun at

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Taco Salad

This is a family favorite and easy to modify. If your family is partial to shells or tortillas, it's easy to take all these ingredients and toss them into a shell or tortilla. Sometimes I do the same, but this is an easy way to cut a carb for the day or use that carb elsewhere. So this version is carb-less, but feel free to add in what you need :)

Ingredients

4oz ground beef (per person)

1 5oz bag of shredded lettuce

1 large onion

2 large bell peppers

2 large tomatoes

2 large limes

Spices for Taco Seasoning

6 tbsp chili powder

2 tbsp ground cumin

2 tsp onion powder

2 tsp garlic powder

1/2 tsp dried thyme

1tsp dried oregano

1 tbsp dried basil

1/4 tsp pepper

Combine all spices into separate tupperware where you can keep the extra! There WILL be extra :)

Directions

Brown ground beef in large skillet. Once cooked throughout, add 2 tsp of spice mixture and a little water to make sure it all gets combined. Bring to boil, turn off stove, and set ground beef aside. Chop all tomatoes and put into bowl. Chop bell peppers and onions and put spread out on baking sheet. Pop into the oven on broil for ten minutes. Once the veggies come out of the oven, put them in the bowl with the tomatoes. Squeeze juice of both limes into veggie mixture. Stir to combine and set aside. This will be your salsa dressing for your taco salad.

Each salad should get 4oz of ground beef, half cup lettuce, and a cup and a half of salsa.

If you are following Beachbody's portion control containers, here is your count:

1 red, 2 green

For more recipes, or Health and Fitness tips, go to Fitness, Food and Fun at

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Meal Prep Salads for Lunch

This is possibly the easiest meal to prep and so easy to travel with! Salad. Instead of making the same exact salad every day though, I have a couple different that I swap back and forth between. I really don't get sick of having salad with everything else I am eating throughout the day and the switch of veggies and proteins.

Salad 1

1/2 cup lettuce

1/2 cup cucumber

4 oz chicken

The chicken can be cubed up and put into the salad or eat separately as seen here. The choice is yours! To season the chicken, I use Mrs. Dash's Salt-Free seasonings. You get all the flavor you are looking for without the negative health effects of salt. Even my picky boys love this seasoning and have never missed having salt! There are SEVERAL different kinds. Take your pick, find your favorite and season away! For dressing, I use a store bought oil-based dressing. These are healthiest. And I only use a small drizzle. Just enough to coat the salad. I am not one to enjoy dry lettuce so I make sure it's just enough to cover, but not a thick coat. If you want to be precise, 2 tsp is what you are aiming for.

If you are following Beachbody's portion control containers, here is your count:

1 green, 1 red, 2 tsp

Salad 2

1/2 cup lettuce

1/2 cup green onions

1 cup cabbage

6 cashews

4 oz shrimp

Same deal as above with dressing. Go for an oil-based dressing and just about 2 tsp.

If you are following Beachbody's portion control containers, here is your count:

2 green, 1/2 blue, 1 red, 2 tsp

For more recipes, or for Health and Fitness tips, go to Fitness, Food and Fun at

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Fresh Berry Yogurt

This is by far my most favorite breakfast and it hardly even warrants a recipe. BONUS: So easy to meal prep!!! On meal prep day, I get out all my strawberries and blueberries (and, really, you can use any fruit you want, this just happens to be my choice). I cut up my strawberries pretty small so the pieces are roughly the same size as the blueberries. I set out all my ziplock bags (I have this three days a week so I have out three ziplock bags) and start measuring. I use about 1/3 cup blueberries and 2/3 cup chopped strawberries - dump into bags. I also add six almonds into each bag. Now you may think that almonds in yogurt sounds strange. I thought so too. DELICIOUS! Promise! I don't know what it is, but it's always a pleasant surprise to get an almond in my yogurt. When I go to the store, I get the little individual sized yogurts (I think they are 6 oz) - just plain or vanilla. I could get the bigger tub, and it may even be more cost effective (I haven't checked), but this way, the yogurt is already meal prepped and portioned for me too! So each morning, I grab my yogurt and bag of berries/almonds and dump it all into a bowl and mix. That's it y'all! 

The key to this one is the ease for meal prepping. You could easily meal prep this and grab it on your way out the door in the morning and eat at work.

If you are following Beachbody's portion control containers, here is your count:

1 red, 1 purple, 1/2 blue

For more recipes, or Health and Fitness tips, visit Fitness, Food and Fun at

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Shakeology

If you're reading this, you are one of two types of people; you already know about Shakeology and want my recipes, or you are wondering what on earth Shakeology is.

Let's start with the latter. What is Shakeology?

Shakeology is a NUTRIENT-DENSE health drink that really can help with

** WEIGHT LOSS
** INCREASING ENERGY LEVELS
** JUNK FOOD CRAVINGS
** POOR DIGESTION

For a more visual representation of the difference between Shakeology and other smoothie options out there, check this out

(I got this graphic from the Beachbody Facebook page)

When combined with the right fitness program, the results you've dreamed about are ACHIEVABLE! For more detailed information, check out my Shakeology website at www.myshakeology.com/missmegs123

If you're here for the recipes, here you go!

Chocolate Strawberry Shakeology
1 scoop Chocolate (or Chocolate Vegan - I've used both) Shakeology
1 cup frozen strawberries
1 cup spinach
12 ounces of water
About 5 ice cubes (more or less depending on how frozen you want it)
Blend it all together and it makes a thick, creamy shake.

Copycat Cinnamon Dolce Frapp
1 scoop Cafe Latte Shakeology
1 cup almond milk
1 cup water
1 tsp cinnamon (more or less to taste)
1 tsp vanilla extract (more or less to taste)
2 tsp almond butter
About 8 ice cubes (more or less depending on how frozen you want it)
Blend it all together and it is thick and creamy!

**If you are trying to get in an extra serving of veggies, you can also add spinach to this one! I promise you that you cannot taste it!

These recipes make large shakes. They will fill a shaker cup. They last me about an hour and keep me full even longer! I love having  healthy option that tastes like a TREAT!

For more information about Shakeology, to ask me questions, for recipes, or for more Health and Fitness tips, go to Fitness, Food and Fun at

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Spinach Omelette

I've never been a big breakfast person. I always thought that breakfast that is healthy and tastes good is too complicating for me to make, and I could only find in a restaurant. NOT TRUE! It has taken me some time to come to terms with this but I actually look forward to breakfast each morning. When I first started my health and fitness journey, I would just skip breakfast, thinking that's okay. I quickly realized skipping breakfast really messed up my whole eating plan for the day. It caused me to overeat at lunch and sometimes even snack unnecessarily. So, don't skip breakfast! This breakfast hardly needs a recipe but I wanted to share anyway. I want you to really SEE how easy it can be to get a healthy breakfast.

Ingredients

2 eggs

1 cup spinach

2 tsp shredded cheese (whatever is you fav!)

Directions

I spray a small non-stick skillet with Pam. It's just enough to wilt the spinach but isn't even a teaspoon so I don't count it towards my eating for the day. So spray the pan, dump in your spinach. Sauté on medium heat for a few minutes until the spinach is wilted. Crack your two eggs right into the same pan (no need for extra dishes!), add a little shake of Mrs. Dash's Salt-Free Table Seasoning and scramble quickly. Once the eggs are almost cooked, sprinkle your cheese on top and let it melt.

If you are following Beachbody's portion control containers, here is your count:

1 red, 1 green, 1/2 blue

For more recipes, or Health and Fitness tips, visit my page, Fitness, Food and Fun at

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Potato-Crusted Salmon

I'm going to be honest. I was SO not sure about this when I first came across it. This recipe is from the Shift Shop, it is not mine. 

Y'all, my family loves salmon. We eat it all the time. At least once a week, sometimes more. But I could tell my husband and son were getting tired of the typical lemon pepper seasoned salmon (which is also delicious and so easy) so I needed to try something different. In addition to it being a new salmon recipe, it takes care of our carb and protein all in one swoop! The quicker and easier, the better, in my crazy house!

We had this on the night of my son's first day of fifth grade, so we got the shrimp too (he's a shrimp fiend). They were pre-marinated from Safeway; cilantro-garlic. We just had to warm them up in a pan and they were good to go. Again, EASY! We had it with zucchini but obviously you can swap for your choice of side. We always season our veggies with Mrs. Dash's Salt-Free seasonings. That way, we get tons of flavor but aren't undoing all of our hard work to eat healthy and work out! 

Potato-Crusted Salmon Recipe

Ingredients

2 small russet potatoes

1/2 medium leek, sliced thin

1/4 tsp sea salt

1/4 tsp ground pepper

2 tsp olive oil

1 tsp unsalted butter

4 - 4oz salmon fillets, skinless

Directions

1. Wash, shred, and drain potatoes. Get them as dry as possible

2. Combine potatoes, leeks, salt and pepper

3. Heat oil and butter in a large nonstick skillet over medium-high heat

4. Place four 1/3 cup "patties" of potato mixture into skillet. Press a salmon fillet onto each patty. Spread the rest of the potato mixture evenly over each salmon fillet. Cook for 6-8 minutes on each side (depending on thickness of salmon). Look for browned potato mixture and the fish to flake easily with a fork. 

For those of you following Beachbody's portion control containers, here is your count:

Salmon: 1 red, 1 yellow

Shrimp: 1 red

Zucchini: 1 green

For more recipes or Health and Fitness tips, go to Fitness, Food and Fun at

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I LOVE peanut butter and jelly

WELCOME TO MY BLOG! My name is Megan Foster. I am a 

wife

mother of two

former teacher

current tutor and Coach.

I have been married to my wonderful husband since 2015. We have a son born in 2007 and a daughter born in 2016. We are technically a blended family, although we don't see ourselves that way. My son is not my husband's biologically. Fortunately, my husband was able to legally adopt my son and it was finalized just before Christmas 2016. It was a great Christmas - our daughter's first ever and our family's first being "legal." 

The first initial of my son's name is J. Long before we were pregnant with our daughter, we knew that if we had a girl, her name would be Presley. My husband and mom are both BIG Elvis fans so the name stuck pretty quickly. Once we were pregnant and revisiting names, we realized that if we added a name that began with B to Presley, it created the initials PB. We would have kids with the initials PB and J. We could sign cards with PB and J! I was very excited about this. Surprisingly, my husband was completely on board! Some may think we are crazy or strange but we think it's the best story to tell! I wanted to use my grandmother's middle name as our daughter's so our daughter's first name ended up being hyphenated and she truly has the first initials of PB. Our PB and J dreams were completed. 

Funny thing is, I don't even like peanut butter and jelly sandwiches. I never have. In fact, I just started liking peanut butter in general!! So the name of this blog is two-fold. This is a food blog and peanut butter and jelly is obviously a food. It's also an ode to my kiddos. They (along with my husband) are my motivation for everything that I do. I began my health and fitness journey so that I could be a better mom for them. So that I could run and play with lasting energy, so I could hold them as long as they needed. So that I could start each day strong and just be HAPPY! 

So welcome to Peanut Butter and Jelly! I hope you find what you are looking for and that any tips and tricks you find are helpful. If there is something specific you are looking for or have a question about something, please don't hesitate to contact me.

I can be best reached through my Facebook page, Fitness, Food and Fun - which also has more recipes, meal prepping tips and fitness information (fb.me/beachbodyfitnessfoodandfunbymegan).