Author Archives: koyotekate1

Cheep, cheep!


It’s starting to look like Easter around here! I admittedly don’t decorate as much for Easter as other holidays, but I adore tulips and bringing in some springtime decorations!

We’ve also brought in 2 new baby chicks. Each boy has their own and as family we are learning to take care of these adorable new pets.



KoyoteKate_LogoP.S. Please don’t bring in any baby animals into your family unless you’re willing to take care of them in adulthood.

The 21 Day Fix shrimp and spinach Zoodles

shrimpzoodlesWe have an awesome neighborhood restaurant Padavan’s that serves a Paleo shrimp and spinach zoodle dish. It’s my standard order and I wanted to make it at home for my whole family. This is a very close to the original and so very healthy!


  • 1 pd. shrimp
  • 3 zucchini
  • 3.5 c. spinach
  • 1.5 c. kale
  • 1/2 c. cherry tomatoes, halved
  • 1 onion
  • 5-6 garlic cloves
  • 1 tbsp. coconut oil
  • 5-6 basil leaves, diced
  • 1 tbsp sea salt
  • 1 tbsp pepper
  • 1 tsp onion powder

Using a peeler, discard the top layer of the zucchini and then peel into zoodles (zucchini noodles). Set aside. Heat the coconut oil in a large pan and sauté the onion and garlic for about 5 minutes. Add the prawns and sauté until pink (about another 5 minutes). Add the spinach and kale. Cook until wilted. Stir in the tomatoes, basil and zoodles and heat until warm. Makes 4 servings.


The 21 day fix egg soufflé

eggsouffleThis egg souffle is awesome for lunch while on the 21 Day Fix. It makes 4 servings and reheats nicely.


  • 1 (10oz) package of frozen, chopped spinach, thawed and drained
  • 6 eggs
  • 1 cup shredded cheese (I used half feta and half mozzarella)
  • 1 yellow onion chopped
  • 4-5 minced garlic cloves
  • 1/2 red pepper chopped
  • 5-6 mushrooms chopped
  • 1 tsp pepper
  • 1 tsp sea salt
  • 1 tsp cumin

Saute cut up veggies in a skillet. Add drained spinach to the skillet and simmer until the moisture has evaporated. In a large bowl, combine beaten eggs, cheese, and spices. Add spinach mixture to eggs and pour into a greased glass pan. Bake at 350 degrees for 30 minutes. Let cool for 10 minutes before serving.


Clean Eating: Turkey Meatballs


Love doing these Turkey Meatballs for dinner. I eat mine with a spinach salad and serve my family spaghetti and meatballs. It’s an easy way to cook for both your family and yourself!


  • 1 lb ground lean turkey
  • yellow chopped onion
  • 1/2 c. gluten free panko
  • 1 egg
  • 4-5 chopped garlic cloves
  • 2 tbsp. parsley
  • 1 tsp oregano
  • 1 tsp sea salt
  • 1 tsp pepper

Mash all the ingredients together and place on a greased cooking sheet. Back at 350 degrees for 15 minutes.

* Next time I might add a little chopped up spinach for extra hidden veggies for my boys.  ;o)

** If you are following the 21 day fix, I use 2 turkey meatballs as 1 red container.





The 21 Day Fix Overnight Oats


Overnights oats is my new obsession. It is PACKED with protein and so filling.


  • 1/2 c. oats
  • 1 scoop Shakeology (I used vanilla, but any flavor will work…even strawberry!)
  • 1/2 c. greek yogurt
  • a tiny pour of almond milk
  • 1/2 c. water
  • 1 tsp. pb2
  • 1 tsp. vanilla extract
  • cinnamon (to your taste)
  • stevia (to your taste)

Mix all ingredients into jar or cup of your choice, stir completely, and then refrigerate overnight. In the morning you can either eat cold or heat for 2 minutes. I like mine warmed up and topped with banana.

*Another great addition would be to add a orange container of ground flaxseed.


21 day fix Butternut Squash and Black Bean Quesadillas


Great vegetarian dish here. It is a bit labor intensive but I use it for dinner and then pack up leftovers for lunches. Trust me….it’s totally worth the time.


  • 1 medium sized butternut squash
  • 1 bag dry black beans
  • large sweet onion
  • 1 tsp olive oil
  • fontina cheese
  • 1 ezekiel tortilla
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • 1/2 tsp. cayenne
  • 1/2 tsp. oregano

Starting with the beans, rinse and soak overnight. The next day drain the water and place beans in a large saucepan. Cover with water and gently boil for 60-90 minutes. Drain water again and mix in chili powder, cumin, and cayenne.

For the butternut squash, peel and cube. Add the cubes to a baking sheet lined with foil. Toss with the olive oil and oregano. Bake 400 degrees for 15-20 minutes.

IMG_7968To caramelize the onion, cut the onion into thin slices. Spray a skillet with a non-stick spray and sauté the onions until they are golden brown and soft (about 20-30 minutes). I then add the squash to the pan and mix together.

IMG_8003Cut 1 tortilla in half (for the 21 day fix 1 tortilla = 1 yellow container). Fill green container with squash/onion mixture. Fill yellow container with black beans. Fill blue container with shredded fontina cheese.

Now we can assemble our quesadillas! I use a quesadilla maker but you can easily do on a griddle as well. Start with 1/2 of a tortilla and layer with green, yellow, and blue containers. Cover with remaining 1/2 tortilla and cook till cheese is nicely melted.

For left overs, I pack the squash, onion, and beans together to be reheated during the week. It makes for a great side or snack.



Family Sunday Funday


Rarely do we get a whole weekend day all to ourselves. The weekend usually consists of the boys’ sporting events, birthday parties, or something…not this last Sunday though! It’s a rarity so we took advantage.

First I must start of with Lucas’s playdate with his favorite friend from school. We met up at the local arcade for lunch and some games. He won her a little ball and was so proud! Love his chivalry.


As a family we set off for the St. Louis Arch. Cole had been learning about the Arch in school and I hadn’t been there since grade school. It was a cold, snowy day but such a beautiful one to see from 630 feet up in the air. The little white elevator pods that take you up to the top are a little scary but the boys didn’t seem to mind. From one side, you can see all of downtown and Busch Stadium covered in show. From the other, ice floating down the Mississippi. We topped the day off at Fitz’s Restaurant for dinner and to watch the root beer being bottled. It was an awesome family day and I can’t wait to have more just like it!










21 Day Fix chicken spinach salad

21-day fix salad

This is my go-to salad for lunch while on the 21-day fix program. It’s filling, portable, and delicious.


  • baby spinach
  • grilled chicken
  • gorgonzola cheese
  • walnuts
  • dried cherries
  • green onions
  •  6 tbsp. balsamic vinegar
  • 1/4 c. fresh lemon juice
  • 1 tsp. raw honey
  • 2 tsp. dijon mustard
  • 6 tbsp. extra-virgin olive oil

To make dressing, combine vinegar, lemon juice, honey, mustard, and olive oil in blender.

green container – fill with spinach and green onions…TWICE!

red container – fill with grilled chicken. I like to grill my chicken on my Breville panini press with Mrs. Dash Extra Spicy.

blue container – fill with equal portions Gorgonzola cheese and walnuts.

orange container – fill with dressing then pour on salad.

Store leftover dressing in a covered container in the refrigerator. Enjoy!


Healthy lemon/lime chicken skewers with tzatziki sauce

IMG_7731I love to make these chicken skewers and tzatziki sauce on Sunday and pack them up as individual meals for the week.


  • 4 skinless, boneless chicken breasts
  • 1/2 squeezed lemon
  • 1/2 squeezed lime
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/2 tsp dill

Cut chicken into bite size pieces, skew, and marinate in lemon/lime seasoning mix for 30 min. Bake at 400 degrees for 25-30 minutes.


Tzatziki sauce

  • peeled cucumber
  • 1 6oz container of plain greek yogurt
  • 1 tbsp dill
  • 3-4 garlic cloves
  • 1 tbsp olive oil
  • 1/2 squeezed lemon
  • 1/2 tsp salt
  • 1/2 tsp pepper

Mix all ingredients in a blender (I use a Vitamix). Again, I like to put my chicken and tzatziki sauce into separate meal containers to heat up later in the week….or it can even be eaten cold as a quick easy meal on the go! The chicken and tzatziki sauce is a great, healthy combo to have stocked in your fridge.





21 Days to a new YOU!!

Did you hear?  There is a brand new program coming February 3rd from Beachbody which includes:

  • a simple eating plan that does the portion control for you. No counting calories!
  • SEVEN 30 minute workouts that range from boot camp style classes to yoga.
  • a system of support and accountability
  • and the opportunity to LOSE 10 lbs. in 21 days!!!

One thing that I’ve learned from myself, being a personal trainer/group exercise instructor, and coaching challenges is that nutrition is a HUGE (like 75% HUGE!) part in healthy weight loss and continued success. It’s also the part that people struggle with the most. With the 21 Day Fix you receive portion-control containers that take all the guess work out of what to eat and how much to eat. And the best part….it shows you how you can still eat chocolate and drink wine! Say what?

Added bonus: when you buy between February 3-February 10, you’ll be automatically enrolled in my 21 Day Fix Challenge Group starting February 17. So that means you’ll get everything included in the 21 Day Fix program, PLUS my personal attention and support. I can’t wait to do this challenge WITH you!

Order Now!

Email me if you have any questions!