Archive | “Eat to Live” Recipes

21 Day Fix Meal Ideas

21 Day fix meal ideas | The Graues

Are you surfing the web for 21 Day Fix Meal or Food ideas? Well, it’s your lucky day.

In this post we share an example day of eating with the Beachbody Portion Fix Containers… and then give you the opportunity to receive a few weekly menus if you like what you see.

THE most common question we get from the people is “what do you guys eat!?!?!?!!”

Well, for the MOST part we are flexatarians. We enjoy a variety of foods but enjoy LOTS of fresh veggies and fruit, nuts and seeds, legumes, healthy fats and oils, whole grains, fish, eggs. We also eat some lean protein, usually grilled chicken.

We rarely have red meat and we limit dairy (…meaning we don’t eat dairy if we aren’t eating pizza or ice cream). LOL!

To be honest, we could do better with our added sugars.Usually, we keep our portions in check here, but if we get off track during the 21 Day Fix or another program these are usually the culprit.

Click Here to Download our COMPLETE 21 Day Fix toolkit for FREE. NON-Vegan and Vegan weekly menus, customizable menu templates and Tally Sheets.

The picture above is an picture of all the delicious foods that Katie ate just on Day 1 of the 21 Day Fix. You can see, we are about QUALITY of calories that FUEL us…and not about substantially cutting calories on starvation diets.

WHY? They are a terrible temporary solution that DOES NOT WORK. We’d rather fuel our bodies to perform for the long term. This is the approach these awesome people used in getting their results.

Anyhow, here’s what you are looking for:

Breakfast = 2 egg veggie omelet, EVOO, avocado (1 red, 1 green, 1 blue container)

Snack = Greek yogurt & mixed berries (1 red and 1 purple container)

Lunch = Amy’s Organic Bowl (black beans, quinoa, squash, chard) & a chocolate raw vegan protein shake (1 yellow, 1 green and 1 red container)

Snack = watermelon (1 purple container)

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Ultimate Reset Week 3 Review and FINAL Results

Ultimate Reset Results | The Graues

Well here we are…my week 3 review and FINAL results post for this experience with the Ultimate Reset.  If you’re just finding this post you will likely find it helpful to go back and read my Week 1 and  week 2 complete Ultimate Reset reviews, too.

We’re going to conclude with an EPIC review today…over 3,000 words from my experience, so hold on and finish to the very end.

Before I even get started though I will tell you that there is a VERY important component of this review that is MISSING.

My “before” pictures.

Total. COACH. Fail.

I was so frustrated with how I felt when starting that I had decided I was “just doing this for me” and that I wasn’t even going to share too much of my journey on social media. This of course was terrible advice I gave myself.

Sharing our journey, both the ups and the downs is what coaches DO. Along the way we connect with people who relate to us for where we are.

It didn’t take long, maybe 4 days into the program, until began to change my tune. WHY? I was already feeling better.

I started posting about what I was doing to my Facebook, BUT I didn’t’ take pictures…STILL. By then I was already down 5-7 lbs. and 10 lbs. after the first week. I didn’t want to be disingenuous by posting and submitting before pics that were already missing 7-10 pounds of me.

Anyhow, that’s the back story…I so wish I could take a do over with that. But I can’t so let’s still dive RIGHT IN to what my main takeaways were for the final week and for the Beachbody Ultimate Reset as a whole.

What is the nutrition focus on week 3, the Restore phase?

It’s pretty simple…by week 3 of the Ultimate Reset you’ve transitioned to a 100% vegan diet where you’ve eliminated not only all animal-based proteins but also legumes (beans) and ALL grains.  I want to be totally honest with you in this review, as I have bee so far… this was a tougher week food-wise for me.

I could easily consume the menu in week 1 and week 2 on a forever plan, but week 3 was a challenge and I did have a few cheats throughout the week.

A major factor that I think contributed to my challenge with sticking to the plan was that I got a little complacent. I was pretty happy with my results through week 2!! I had already gotten EVERYthing I wanted and NEEDED from this Reset, so I slacked a touch where I DIDN’T the first few weeks. I’m not sharing that to give you permission to slack in week 3. In fact, it’s one of the things I kinda regret.

I didn’t get way off track, but I had some corn chips, a lemon LaraBar, an EPIC venison bar and a Primal Kitchen Dark Chocolate Almond bar. LOL! (Can you tell we received a shipment from Thrive Market?). And I think I snuck a small handful of M & Ms and some Indiana FIT Himalayan salt popcorn.

…AND on day 1 of week 3 my brother got married. There was beer and beef. And wedding cake. More on that below.

Anyhow, now that I have that off my chest both sharing that the food focus wasn’t my favorite and that I snuck in a few cheats, I do want to share the positives, too. I still felt great and enjoyed many meals. For example, we LOVED some butternut squash, especially prepared in a new simple way.

(SIDE NOTE: The menu actually calls for delicata squash but for the love of Steve (?) I cannot find that. I’m in a lifelong slump here.)

Anyhow, back to the squash. We have always prepared squash the way we are instructed to in the Ultimate Reset cookbook. Cut it in half, remove the seeds and place it face down in about 1/4 inch of water while you bake it at 375 degrees until fork tender.

What we found as more simple that allowed the entire squash to cook faster and more evenly was to peel the outside away and then slice in 1/2″ thick pieces. We sprayed both sides with a little cooking spray and seasoned each piece as directed in the recipe and then baked them on a parchment paper lined baling sheet for about 15-20 minutes at the same 375 degrees.

It was a great, simple and light work around. You can see our work in the pic below.

I’ll go into more detail a little later on the nutrition focus with my week #3 favorite foods!


How to make squash | The Graues

Download this cheat sheet for 10 tips to Simplify your Success with the Beachbody Ultimate Reset


Did I incorporate exercise in week 3 of the Ultimate Reset?

As I discussed in my in-depth week 1 Ultimate Reset review, strenuous exercise is NOT recommended during the Reset. BUT, there are four types of movement / exercise you CAN do and that are encouraged; restorative yoga being one of them.

As luck would have it Beachbody launched their newest program, 3 Week Yoga Retreat in the middle of week 3 of my Ultimate Reset. I was able to knock out the first 3 days o this program which is NOT AVAILABLE via DVD…it’s a 100% EXCLUSIVE for Premium Team Beachbody Club Members via Beachbody on Demand.

I also worked in two additional Tai Cheng workouts, so 5 days of movement during week 3 of the Reset.

A very popular question from people that we’ve coached is how they go about getting BACK into more strenuous exercise when they finish the Reset. There is specific guidance and a few paragraphs dedicated to this question in the program guide. But for a Cliff’s Notes version, know that week 1 after you finish you should try to ease back into activity, while making modifications where necessary.

Week 2 after finishing you can let ‘er rip!

3 week Yoga Retreat Ultimate Reset | The Graue

How did I feel during week 3 of the Ultimate Reset?

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Ultimate Reset: Tips and Complete Week 2 Review

Ultimate Reset Review | The Graues

OK, I don’t feel great about this picture of my feet being published to the world. 😐

But… I wanted to show my progress in completing week 2 of the Beachbody Ultimate Reset. This post is a follow up to my last blog post where I broke down my experience with Week 1 of the Beachbody Ultimate Reset.

If you missed that one, you’ll be learning that I started the Reset at 189 pounds at a time where I was just “OFF” with my food. I was eating a lot of healthy things because I enjoy them. But, I also was eating a lot of treats and not exercising enough judgment with my portion sizes or in how frequent I was splurging.

Let’s just say it was a lil too frequent and leave it at that.

To say I am feeling significantly better after the first two weeks would be an understatement. And truth be told it put a smile on my face yesterday to see what had become a foreign number on my scale. 174 pounds.

15 pounds down in 14 days.

Now, this isn’t my first experience with the Ultimate Reset, so I know not to expect the same amount of weight loss going into the final week. At least not for me. I would expect to maybe drop a few more pounds, but that’s about it. And I’m 100% OK with that, and I’ll go about explaining that below and share why I’ve already gotten what I needed out of this round of the Ultimate Reset.

Let’s get started with my week #2 recap.


Download this cheat sheet for 10 tips to Simplify your Success with the Beachbody Ultimate Reset


What is the nutrition focus on week 2, the Release phase?

I’m just going to go ahead and say that the food in week 2 of Ultimate Reset is my favorite. By this point you’ve transitioned to a 100% vegetarian diet with no animal products. NO dairy, NO eggs and NO animal-based protein.

You enjoy fruit with breakfast almost everyday, and also enjoy meals rich in vegetables and some grains. You’ll also notice an increase in the amount of beans you consume. Garbanzo beans, lentils and pinto beans are on the menu in some delicious recipes the first few days of the week.

You’ll also likely explore some new areas of the produce section of your local grocer or farmer’s market during your week 2 prep. My first experience with the Reset in 2012 was the first time I bought squash other than to set on my front porch in celebrating Thanksgiving.

Some other “newer” items for me in week 2 were collard greens, swiss chard and bok choy. I LOVED them all, especially the Coconut Collard Greens (but DON’T OVERcook them!!!)

Overall, expect to be surprised by how much you enjoy the recipes this week.

Week 1’s recipes and menu were good, but week 2’s are GREAT. One of the things that I LOVE about the Reset is how people learning to eat healthy for the first time feel excited to find new healthy foods that ARE delicious and also make the feel good.

I expect the same for you.

Did I incorporate exercise in week 2 of the Ultimate Reset?


But, I did follow the Ultimate Reset Guide book and I did continue to avoid strenuous exercise. This was easy for me, being that I was 9 days removed from a meniscus tear repair in my left knee.

I still walked the dog every day, and I incorporated Tai Cheng 4 of 7 days. I also am a dad of an 11 year old son and 13 year old daughter…so I don’t sit still too long. You feeling me? LOL! Continue Reading →


Beachbody Ultimate Reset: Complete Week 1 Review

Beachbody Ultimate Reset Week 1 | The Graues


If you’ve been “off track” with your health and fitness in the last 30 days you know it’s an awful feeling. Tired. Grumpy. Stressed. Overweight…BLAH.

There comes a point where you hit your I’ve had enough point.

That’s where I was a week or so before I started the Beachbody Ultimate Reset. My “I’ve had enough” moment came standing on the scale at my pre-op doctor’s visit when I saw the number 191 pounds. My first thought was to estimate the weight of my shoes and clothing, and then I double checked that my phone, keys and wallet weren’t in my pockets.

They were not.

But as I type this review of my week 1 experience I’m feeling much better. More relaxed, excited to begin exercising again and I’m waking up BEFORE my alarm.

Oh and I’m down 10 lbs. after the first seven days* dropping from 189 pounds to 179 pounds, which is freakin’ amazing.

But the reason I write this blog isn’t to talk about ME. It’s to help YOU.

Perhaps you’re reading this because you’re feeling now like I felt a short time ago. You have questions about the Ultimate Reset. You’re wondering if it’s something you can finish.  You’re curious if you could experience results similar to those you’ve seen, heard about or even read about on this page before.

You want to know what to expect, what the supplement regimen is like, what the food is like. And you want to know if it’s worth the investment of your time and money.

It absolutely is…but let’s dive in.


Beachbody Ultimate Reset Review | The Graues


What is the nutrition focus on week 1, the Reclaim phase?

The week 1 meal plan is a standard, healthy balanced plan that includes nuts, veggies (lots of greens), fresh fruit, healthy fats and oils, salmon, chicken, some grains and a few portions of dairy. But there is NO added, processed sugar, no caffeine, no red meat, pastas or alcohol.

The goal of week 1 is to begin the transition from a “pre-Ultimate Reset diet.” A diet that in many cases is high in UNhealthy fats, processed salts, calories, alcohol, starches and sugar and preservatives just to name a few. It’s a diet that over the last four decades has contributed to an obesity epidemic here in the USA, and abroad.

Just know that the food is great and it’s a meal plan can you could comfortable repeat moving forward and feel 100% satisfied with.


Download this cheat sheet for 10 tips for Success with the Beachbody Ultimate Reset


There are few meals that take a little while to prep. Continue Reading →