21 Day Fix Meal Plan One

 

Here is my menu for week one!

  • This meal plan is designed for the 1,200 to 1,499 calorie range, but can easily be adjusted up for your needs.
  • In addition to this plan you should consume 1/2 your body weight in ounces of water. So, if you weigh 150lbs drink 75oz of water a day (in addition to any water you use for Shakeology and or coffee)
  • Black coffee is not listed in the plan, but is allowed and counted as free.

**I make all Shakeology with unsweet almond milk- I also do not count it…and neither does Autumn :)

You will find many of the recipes come from the new cookbook Fixate order it here All the Fixate recipes I included have been tested, I promise they do not disappoint.

Click the link below to open the meal plan in Spreadsheet form, this allows you to easily customize it for your calorie needs.

8.24 meal planning-2

This is the brown rice I use from Trader Joes

Image result for trader joe's brown rice image

To make “stuffed eggs”:

hard boil two eggs, remove cook yoke and mix with desired amount of mustard (deli style, Dijon or whole grain) replace stuffing in cooked egg white, top with paprika if desired.

When I eat canned tuna I make a Fix approved mayo but mixing the avocado with 1 TBSP of mustard, (you can use deli, whole grain or Dijon mustard) then add it to the drained tuna as you would traditional mayo. If you prefer substitute canned chicken or canned salmon.

Here are links to all the recipes in the meal plan:

Over night oats

Turkey Lettuce Wraps

Lasagna Spaghetti  Squash Boats

Balsamic chicken with mushrooms

Turkey Meatballs

Philly Cheesesteak Stuffed Peppers

Baked Ziti

Chocolate Shakeology Peanut butter Pancakes

 

Remember…Keep drinking those shakes girl

Interested in joining one of my challenge groups or learning more about the 21 Day Fix? Click Here

 

 

 

 

 

 

 

 

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What’s a whole grain cereal anyway?

During the 21 Day fix you may be asking what will I have for Breakfast? If Cereal is your old stand by here are some tips on identifying Whole Grain Cereal (the only Fix compliant kind).

Straight from the Whole Grains Council Website A grain or food made from them is “whole” when it contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed.

This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.

List of whole grains

The following, when consumed in a form including the bran, germ and endosperm, are examples* of generally accepted whole grain foods and flours. Click here to learn more about each one.

Following is the official definition of whole grains, approved and endorsed by the Whole Grains Council in May 2004:

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed.

This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.

List of whole grains

The following, when consumed in a form including the bran, germ and endosperm, are examples* of generally accepted whole grain foods and flours. Click here to learn more about each one.

YES- Popcorn is whole grain that is why it is allowed as a treat on the 21 Day Fix.
So what does that mean when you are hitting the grocery store looking for cereal? Well, it means you have to be VERY careful.

Start by looking for this postage stamp looking symbol found on whole grain products.

This one is found on the back of a Shredded Wheat box.- notice Shredded Wheat is also Non-GMO Project verified, so we know that all the wheat used to make it is not genetically modified.

Whole Grain label

shredded what box front

Here is where things can get tricky, Life cereal is also “whole Grain” but FULL of sugar and should be avoided. The SECOND ingredient is SUGAR…bad news. In short you need to look not only for “whole grain-ness” but also what is in the cereal you are eating.

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life ingredients

The American Heart Association  recommendation for added sugar (yes the sugar we see here in the Life cereal) is pretty low when you consider what the typical American eats. Just 9 TEAspoons for Men and 6 for women. For reference a can of Coke has 10 teaspoons! Said a different way that is no more than 100 calories of added sugar for women and 150 for men.

There are four calories in each gram, so if a product has 15 grams of sugar per serving, that’s 60 calories just from the sugar alone, not counting the other ingredients.

Daily Sugar Limit- 9 teaspoons for men, 6 teaspoons for women

So, what to eat for breakfast?

Here are some of my favorites:

  • This is one my kids LOVE -

Yellow: 1 (oats)

Purple: 1 (berries + bananas)

Blue: 1 (nuts)

  • Peanut butter cup Shakeology: 1 scoop Vegan (or regular) chocolate Shakeology, 1 tsp pm, 1/2 FROZEN banana 8oz almond milk that I don’t count and neither does Autumn despite with the book says, 3/4 cup ice

1 red (shakeo)

1 Purple (banana)

I’m gluten free so I use GF oats by Bob’s Red Mill, I’m also a big fan of  “container splitting” so I might use half a purple of strawberries for these and save the other half for later. Note: I can use other half for any other Fix approved fruit. :)

Bob's Red Mill Gluten Free Whole Grain Rolled Oats, 32 Oz

1 red (Greek yogurt)- I use Fage 0% best price is Costco.

1 purple (strawberries)

1 yellow (oats)

To learn more about the 21 Day Fix, ask questions or join one of my challenge groups for personal coaching click Here:  Fix It With JC

 

 

 

 

 

 

 

 

 

 

 

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A Broken Match

 

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When you feel like you are not enough I hope you will turn to these words:
Maybe I’m not the right one…

That’s the lie that’s been burning my ears for the past few weeks.
Maybe I’m not patient enough
Maybe I’m not enough enough
Maybe my kids need more than I can offer
Maybe someone else could do it better

The truth is they probably could
But that is not God’s plan

There is a beautiful concept that I still find hard to wrap my mind around, but even with its deep complexities I know it’s true.
Here it is
God gave my broken children to fit right with the brokenness in me.
He knew every flaw they would have when he made them and he knows every flaw in me, and knowing all that so fully so perfectly- he put us together
Perfectly matched
We are perfectly matched
You see the brokenness in me will benefit my children and the brokenness in my children will benefit me.
That is why it has to be me
I am the right one
I am enough

Romans 8:28
And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

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Paper Heart

I’ve got a paper heart, one I’ve filled with pencil marks, I think I might have gone and inked you in.

 

These were the lyrics that grabbed me on my run this morning. I was using the “random song” Ap on my phone…the run started with Sussudio a SOLID Phil Collins tune perfect for running, and then landed on John Mayer’s A Face To Call Home. What a perfect description of how I feel about Jesus.

 

I’m pretty sure John was crooning away to the likes of a lost love, but seriously it feels like he was singing about Jesus. About Jesus and me! Here are the full lyrics:

 

“A Face To Call Home”

I’m an architect
Of days that haven’t happened yet
I can’t believe a month is all it’s been
You know my paper heart
The one I filled with pencil marks
I think I might’ve gone and inked you in
Little by little, inch by inch
We built a yard with a garden in the middle of it
It ain’t much but it’s a start
You got me swaying right along to the song in your heart
And a face to call home
A face to call home
You got a face to call home
So good you didn’t see
The nervous wreck I used to be
You’d never know a man could feel so small
And you never look at me
Like I’m a liability
I bet you think I’ve never been at all
Little by little, inch by inch
We built a yard with a garden in the middle of it
And it ain’t much, but it’s a start
You got me swaying right along to the song in your heart
And a face to call home
A face to call home
You got a face to call home
A face to call home
A face to call home
You got a face to call home
Maybe I could stay a while,
Maybe I could stay a while,
Maybe I could stay a while,
I’m talkin’ like all of the time
(Maybe I could stay a while)
Little by little, inch by inch,
(Maybe I could stay a while)
We built a yard with a garden in the middle of it,
(Maybe I could stay a while)
And it ain’t much, but it’s a start,
(I’m talkin’ like all of the time)
You got me swaying right along to the song in your heart
And a face to call home
A face to call home
You got a face to call home

 

For years, like 33 of them, I really did not “get” what people meant when they said they have a “personal relationship with Jesus.” I believed them, I could tell they really felt it, but I didn’t. I didn’t feel it.

After trying trying and trying and trying and filling my “paper heart” with a ton of “pencil marks” forgive me for pushing this analogy  I finally have inked Jesus in. It was the pencil marks- the constant temporary fixes, erasable and fading that made me open to the idea that maybe just maybe Jesus was the permanent answer. The reason for hope. My architect.

 

I’m staring to sway along to the song in God’s heart, God’s will. Not always, but more often than not I’m feeling like I have a face to call home, “an architect of days that haven’t happened yet.”

 

Everything else will let you down, people, material things, even your own “self,”

We do have a face to call home!

 

I’m talking’ like all of the time.

 

Jeremiah 29:11-13

English Standard Version (ESV)

11 For I know the plans I have for you, declares the Lord, plans for welfare[a] and not for evil, to give you a future and a hope. 12 Then you will call upon me and come and pray to me, and I will hear you. 13 You will seek me and find me, when you seek me with all your heart.

 

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What am I for?

You’ve heard it before, “you can’t serve God and money.” Say it again to yourself…. take a second….what does that really mean?

 

This past Sunday I was slammed with that concept, it became real to me for the first time.

 

Here is why- the sermon I was listing to was on the parable of the of the dishonest manager (Luke Chapter 16: 1-31) and as usual I was having trouble really applying the whole serving God and money thing to my life.

 

Where do you drawl the line? How do you know that you are serving money over God? Isn’t it ok to want to be successful? Work hard? Have nice things?

 

But then the sermon ended with a wonderful list of questions that I’ve found really help discern if indeed money is before God in my life.

 

Here it is:

Are you giving joyfully?

What are your hopes and dreams for the future? do they at their core involve money or are they Christ centered?

What are your concerns and fears?

What occupies the first place in your heart? Said a different way what do you depend on for happiness.

 ** The question above were provided in a sermon by Pastor Tom Hawkes of Uptown Church, Charlotte NC

hear the entire sermon here: http://www.uptownchurch.org/sermons/kingdom-finances/

Yep…..I’m pretty much serving money a lot of the time.

 

Proverbs 27: 24 “For riches do not last forever, and does a crown endure to all the generations?”

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It’s always something

As I was reflecting on this past “homeschool” year…that is almost over with a friend I realized that I’m the one who has learned the most. I put “homeschool” in quotes because I’m pretty sure most homeschool Moms would cringe at what I call home school. Trust me I’m not being humbly self-deprecating here… what I call home school is loose.

 

When I approached an ENTIRE YEAR of “NO BREAK” that capitalization does not do my anxiety justice. I was pretty sure it was not going to be a lot of fun.

 

But, homeschooling has stripped me down. Taken me to the place where I had to really ask myself why is the thought of spending lots and lost of time with my children so daunting? I wanted children, I’m their Mother. My dread did not seem to “foot” with that. Here are a few of my answers:

 

  • My children are just not that well behaved and therefore sort of challenging to be around for extended periods
  • My children are used to being “busy” constantly stimulated in some way…so when we are at home they require my constant attention
  • My children take a lot and give very little
  • I believe that I DESERVE “Me” time
  • I don’t expect parenting or life in general to be hard.

 

This year I’ve had to go about my business: cooking, cleaning, shopping, driving, exercising, reading etc. with a child for the most part always present. very new for this ex-working Mom. The first few months were miserable, so lonely. But, as I was “forced” to be around my daughters all the time I began correcting their behavior, and really just parenting more thoughtfully for my own (Yes my own) benefit. Mainly because enduring her behavior (un-disciplined) was just down right annoying.

I also realized that I have to teach everything. That my girls were born pretty “wrong” or sinful and I have to show them the right way. Yes if I’m honest I “knew” this but I did not really know it and certainly was not acting on it.

When I was able to send my kids off for someone else to deal with, a nanny or preschool I did not have to reap the consequences of my crappy parenting. I would be to my breaking point and then YES!!…off to preschool or here comes the nanny- “someone else can deal with you.”  I was the Mom who dreaded spring break, Christmas break and any consecutive days of sickness. I NEED A BREAK was my constant mantra.

 

Now, don’t get me wrong, I still love some “me” time, and of course I still want time away from my kids. BUT, not as much. I’m seeing that the fall and winter days of reminding and disciplining and feeling like I can’t do this one more day are paying off. I’m enjoying my children and they are more enjoyable.

I titled this post “It’s always something” because I know as a Mother that is how I let myself feel a lot of the time. Inherent in a “It’s Always Something” attitude is an expectation that it’s supposed to be easy, fun even, all the time. The “something” is getting in the way of the way things are supposed to be. THAT is the real lie.

 

I think once I stopped expecting this to be easy and quit believing that I could to this on my own….that is when it actually became a lot more fun.

I can’t be a good Mom alone, I need God’s help, I need the fruits of the spirit, especially patience.

 

Here are a few verses to consider when “It’s Always Something!”

 

John 16:33

English Standard Version (ESV)

33 I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

 

Romans 5: 3-5

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

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Easy Easter object lesson

Have you asked your kids about the meaning of Easter? I just did…I’m one for two. I have a 5 year old who is pretty clear, and a four year old who is focused on the candy and the bunny. Her words were, “tomorrow the Easter bunny brings candy for Jesus’ sins.” OUCH.

 

Here is a quick object lesson I just did with them- I’m pretty sure sealed the deal on getting the REAL meaning of Easter.

 

Jesus covers our sins:

You need:

  • any coin
  • water dyed with food coloring
  • plate
  • small candle (a tea light is perfect)
  • small empty glass (needs to be glass, a juice glass or canning jar is perfect)

 

The plate is the world

The coin is us

The dyed water is our sin

The candle is Jesus

The empty glass is the cross

Here is your script: This coin represents us, we are in the world (the plate) and we are covered in sin represented by this colored water.(pour water over coin, just a small amount) and here is Jesus (light candle) have you ever heard Jesus called the light? Notice he has no sin on him because Jesus never sinned. Jesus loved us so much that he died for us, place glass over candle, the candle will eventually go out and the water will be drawn up into the glass. The light going out represents that Jesus died for us and took away our sin. We still sin but if we believe in Jesus our sins are forgiven.

 

Easter Object Lesson

 

Easter Object Lesson 5

John 3:16 “For God so loved the world that he gave his son and whoever believes in him will have eternal life.”

 

Happy Easter!

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Top 10 retail lies we all believe

1. That expensive athletic gear really IS better (ok sometimes it’s a little better, but dude not THAT much better)

2. Every season clearly requires a complete, hand soap, candle, and kitchen towel change out…clearly

3. That jeans just have to cost over $100 now, um that’s just the way it is.

4.  That kids under 5 need NEW clothes and shoes, ever

5. That you need a specialized cleaner for every surface in your house

6. That any vacuum cleaner never looses suction

7.  Thongs are for anyone but teenagers

8. That any married man over 25 cares about lingerie, dude they just want some lovin’

9. Anything but Botox will get RID of that wrinkle

10. We all need wet wipes for our bottoms.

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When Moths invade…your pantry

Dude this is serious! I did not realize HOW serious?

 

Check this out:

 

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Yepper those are bugs, better yet moth eggs where I store ALL of our non-refrigerated food!!!

Our sweet Great Dane, Hatfield, passed away a few months ago. I was finally sniff sniff getting around to getting rid of all his dog food when I found these suckers. I have grosser photos but I’ll spare you!

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So what DO you do when there are ummm bugs in your food?

1. Toss it all! YES it all. The only thing you can keep when you have moths in your pantry are the canned goods, and stuff in bottles that are tightly sealed. The rest needs to hit the trash OUTSIDE- right now! RIGHT NOW… yes I know it’s cold.

2.Take all your cans and glass bottles and wash, and by wash I mean submerge them in hot soapy water. Then leave them on the counter to dry

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3. Remove all your interior shelving. I know REMOVE isn’t that a bit dramatic? Here’s the deal if one egg remains you are going to be playing this game all over again. So, if you can clean that pantry, every slat, knook and cranny..go for it. for me it meant just taking out all the shelving. cuz I’m whatever the opposite of detail oriented is.

4. Now fill your bath tub with some HOT water…and some bleach. No- I don’t know how much bleach you need, because I’m not a measuring kinda girl but just make sure it smells like bleach. The mixture will kill any moths in any stage of development. eggs etc. GROOOOSSSS ***make sure to put that bleach back up you don’t want to ruin those new lululemon pants tomorrow morning when  you are chasing your toddler…you know the toddler carrying bleach. Oh and P.S. Zella is the new not new money Lulu…just in case you didn’t know.

PPS I’m neither new money or old money, so um I put Zella on my credit card like a good American.

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Here are some more shots of the friendly little homes those suckers made in my pantry- just ignore the really crappy painting job. The first summer I stayed home with our girls I was a little NUTS and decided I needed to do like 20 home projects at once. This one was called “ make this coat closet into a pantry” i.e. slap some green paint on this sucker real quick.

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5. Back to the process, now wash EVERYTING inside. The base boards, the ceiling, the light fixture, the molding around the door, EVERYTING. I even used calk to seal any cracks or holes where little eggs might be hiding. I used hot soapy water (ya know good ole stand-by) to clean every surface.

I choose to keep my GLASS only food containers. Remember these suckers chew through any paper, and plastic food bags.

I washed all my glass containers on “Sanitize” in my dishwasher…. there is my beloved cupcake carrier, I was not throwing her away!

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6. Now order these The Pantry Pest Trap this little friend is designed to go in pantries, and is all food friendly. I love the way it works…it uses pheromones to attract the males and then KILLS them with sticky tape. I love animals but dude when bugs are in your kids’ food…you get angry! If you have Amazon Prime they come in 24 hours…and yes it’s an EMERGENCY!

7. Now let everything air dry and then re-install. Smart girls go to bed and do this the next day. Crazy girls do it until 2 AM. Smile 

8. Don’t buy more food until you have secured some of these. You can read about them HERE and buy them HERE…yes they are close to $100 (for a set of 10) but do you know how expensive replacing ALL your pantry items is???  esp. if you are Gluten Free UMM HUMMM don’t be cheap here. Smile this is like tampons.

 

OXO Good Grips POP Containers

Now if you don’t have a current moth invasion, don’t get cocky. I would still buy the trap. (AND I DON’T get any money from the trap company). I cried when I filled my entire huge rollout curbside trash can with my beautiful gluten free dry goods.

SO how do you get these things in the first place? No you are not dirty, so just stop beating yourself up right now. AND stop judging me. I have a  Cleaning Schedule  remember? A few ways, but the most common is they come in, in the dry goods you buy at the store…yep! I found a large concentration of eggs in my dry black yes organic black beans I purchased at Whole Paycheck. So…. ummm they don’t discriminate.

They can also get in by of course flying into your pantry, you know through a door etc. cuz who opens windows anymore geesh

How to prevent them?

  • Transfer EVERYTING you buy at the store into airtight containers, glass or these amazing XOXO things (you know after you close on that Home Equity Line)
  • Some folks put their dry goods in the freezer (store straight to freezer)- for a few days. That’s awesome for folks with giant freezers. This is definitely the safest bet
  • Use the traps- you’ll shut them done pretty quickly if you do get one of those buggers.

This is definitely a valid excuse for at least one night out to dinner and several glasses of good red wine! (yes red. not  beer or white this is SERIOUS!)

Cheers to NEVER having moths again!

Nobody puts bugs in my Babies food corner- sorry I had to.

 

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All vegtable dinner your kids will love

I’m kina a tough girl when it comes to food and my kids, you can read all about that HERE and get the recipe for my sneaky gray smoothie. If you are like me, always trying to work vegies in any way you can, you’ll love my stuffed sweet potato recipe. It’s loaded with veggies, including my favorite super food spinach, and it’s a one dish meatless meal ready in less than twenty minutes.

 

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You’ll notice that I use white sweet Potatoes, I like them better for this recipe because they are sweeter and provide a nice contrast to the other more savory ingredients. But, you can easily use “regular” sweet potatoes without making any tweaks to the recipe.

Also, I’ve suggested which items you want to consider purchasing Organic. I’d love to buy everything Organic, but that money tree still has not arrived, so I focus on the fruits and vegetables that are most contaminated by pesticides. Many know this as the “Dirty Dozen.” So for this recipe I purchased Organic spinach, and potatoes and cheese. I always use Organic dairy and yes I grate my own. Pre-grated cheese contains anti-caking agents that well…I just want cheese. Plus I swear it tastes better. Here is a guide I have right next to my computer for when I’m making my weekly grocery lists or shopping online. I just star the items I want to buy Organic.

12 Most Contaminated

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (Imported)
  • Spinach
  • Lettuce
  • Potatoes

12 Least Contaminated

  • Onions
  • Avocado
  • Sweet Corn (Frozen)
  • Pineapples
  • Mango
  • Asparagus
  • Sweet Peas (Frozen)
  • Kiwi Fruit
  • Bananas
  • Cabbage
  • Broccoli
  • Papaya

ENJOY!

Sneaky Stuffed Sweet Potatoes

Ingredients

  • 4 Medium Sweet Potatoes (I use the white kind, you want to go Organic here)
  • 1 Medium White or Yellow Onion (Less concern about Organic here)
  • 1-15oz can Black Beans (If you are Gluten Free, make sure the brad you use is too)
  • 1 can Corn (Look for a brand with no added salt)
  • 2 cloves Garlic
  • 2 cups Spinach (You want to go for Organic here)
  • Salt- to taste
  • 1 tablespoon Olive oil
  • Shreeded Cheddar Cheese (Organic, and shred your own if you can)

Directions

Step 1
Wash your potatoes, poke holes in them using a fork and cook in the microwave (just on a plate, no need to cover) for 10 min on high. Microwaves vary, you check your potatoes for doneness. They should feel soft and squishy
Step 2
While the potatoes are cooking, Heat the 1 TBSP of olive oil in a medium sized pan over medium high heat, add onions and cook for 5-7 min. Until soft
Step 3
Us the SIDE of a knife to smash the cloves of PEELED garlic. So place the clove on your counter, put the side of the knife on top and then with the heal of your hand smash the garlic under the knife. Add the smashed garlic to the pan. The smashing releases all the yummy flavor with out the hassle of mincing, it also prevents burning. Minced garlic burns faster.
Step 4
Drain and rinse the black beans and corn and add to pan.
Step 5
Add salt to taste
Step 6
Now, add the spinach to the pan (check the brand some come pre-washed) if you have to wash make sure to drain well. Stir the mixture until all ingredients are heated through and the spinach is well wilted. (the only ingredient you are really cooking at this point is the spinach)
Step 7
Remove your cooked potatoes from the microwave and slice down the middle. Careful, they are HOT and that steam that escapes as you cut them can burn you.
Step 8
Mash the insides of the potatoes with a fork to loosen the potato a bit from the skin.
Step 9
Add your "stuffing" bean, corn, onion, spinach etc. mixture
Step 10
Dress the tops of each potato with some shredded cheese and serve!
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