Does eating local really make a difference? I know, we've all heard it mentioned before, but maybe you're not sure WHY eating local matters?

• Nutrients: Once the fruit or vegetable has been harvested from the plan, the vitamin and mineral contents can diminish. Some vitamins and minerals are more likely to be affected, like Vitamin C, which can have significant degradation depending on storage time and temperature. In a 2021 study of vitamin C, the conclusion found that the post harvest timeframe, including handling, distribution and storage were the most critical times in Vitamin C decline¹.
• Taste: Is there anything worse than a flavorless peach?! When produce has to travel longer distances, it also has to be harvested prior to peak ripeness. If you're purchasing produce that is locally grown, like at a farmer's market, it's likely to have been picked the day before or even that morning. The fruit has had time to ripen, and will likely taste better.
• Transportation: Yes, it's gre
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As we get started with our first meal plan, our focus is Fall Harvest! It's important to eat foods that are locally in season, and this collection of recipes will be the perfect inspiration. Later in the month we'll explore benefits of eating local and in season, stay tuned!

*These meal plans are meant to offer ideas, they are not specific to any one individual. Please adjust the servings, macros, and/or dietary restrictions to meet your specific needs.

Don't forget to join the email list here!

Deanna Thornton Fitness is becoming...

Deanna Thornton Holistic Wellness!

Over the years my love of nutrition has continued to grow, as have my certifications and continuing education. I've recently completed the Functional Nutrition Certificate program at Portland Community College, with next steps to become Board Certified in Holistic Nutrition through NANP and will be opening my wellness practice this month! I'm excited to combine my years of fitness, nutrition, and lifestyle experience into a practice that goes Beyond The Plate to help women transitioning through perimenopause to feel their best!

Experience how much nutrition and lifestyle can change how you feel by joining the newsletter link below! Each month you'll receive a NEW 7 Day Meal Plan focused on relieving symptoms commonly experienced in the perimenopause transition, along with lifestyle and fitness tips.

December Meal Prep Class

12/3/23 11am PT/2pm ET

Cozy Chia Chai Pudding:

This recipe calls for snickerdoodle Shakeology, but other flavors will also be delicious.

https://www.beachbodyondemand.com/blog/shakeology-chai-chia-pudding

Roasted Winter Vegetables:

This recipe is so versatile, use your favorite veggies, try some new veggies, and use leftovers to add to bowls. 

https://www.beachbodyondemand.com/blog/roasted-winter-vegetables

Health Sweet and Sour Pork:

You can sub in chicken if you’re not a fan of pork, and remember to marinate the pork prior to class (you’ll need 30 min).

https://www.beachbodyondemand.com/blog/healthy-sweet-and-sour-pork-recipe

Join us for the next Meal Prep Class on January 7th, 2024!

November Meal Prep Class

11/5/23 11am PT/2pm ET

Savory Irish Oats with Turkey Bacon, Cheddar and Chives:

You can make this dairy free by using nutritional yeast in place of the cheddar and switching to a non dairy yogurt.  Another option would be the fixate breakfast sausage recipe crumbled and added in place of turkey bacon.

https://www.beachbodyondemand.com/blog/savory-irish-oats-with-turkey-bacon-cheddar-and-chives-recipe

Shepard’s Pie In a Mason Jar:

Great for meal prep in the mason jars, or make this in a 9x9 pan to have for dinner with the family.

https://www.beachbodyondemand.com/blog/healthy-shepherds-pie

Snickerdoodle Pudding:

This recipe will be great with any flavor of shakeology or recover.

https://www.beachbodyondemand.com/blog/shakeology-snickerdoodle-pudding

Next Meal Prep Class is 12/1/23, sign up here to receive the emails.

October Meal Prep Class

10/1/23 11am PT/2pm ET

Apple Blondie Bites:

The perfect fall treat, you can make them into balls or press into a 8x8 pan and cut into squares. Tip: many stores now have flours in bulk, like coconut flour, so you can buy what you need. If you’d like to try a different flavor, there are lots of energy ball options on the BODi blog.

https://www.beachbodyondemand.com/blog/apple-blondies-recipe

Butternut Squash Mac & Cheese:

A great way to add some veggies for the whole family and it’s squash szn!

https://www.beachbodyondemand.com/blog/butternut-squash-mac-and-cheese

Slow Cooker Chicken Tacos:

Fast prep, lots of flavor and perfect for weeknight tacos or meal prep. If you’re following GP or 2B, serve the chicken over cauliflower rice for added veggies.

https://www.beachbodyondemand.com/blog/slow-cooker-chicken-tacos-recipe

August Meal Prep Class

8/13/23 11am PT/2pm ET

Peanut Butter Banana Fro-Yo Bark:

This recipe serves 2. This combo would also work well with chocolate, cafe latte, or vanilla shakeology.

https://www.beachbodyondemand.com/blog/peanut-butter-banana-fro-yo-shakeology-bark

Lettuce Wrapped Bahn Mi Turkey Burgers:

Great for meal prep of a quick dinner. You can use ground turkey, chicken or pork.

https://www.beachbodyondemand.com/blog/lettuce-wrapped-bahn-mi-turkey-burger-recipe

Apple Fennel Arugula Mason Jar Salad:

It’s apple season! This is the perfect side dish or lunch, just don’t forget some protein on the side.

https://www.beachbodyondemand.com/blog/apple-fennel-and-arugula-mason-jar-salad

July Meal Prep Class

7/9/23 11am PT/2pm ET

Apple Pie Mug Cake:

This will make a great snack or breakfast and a great way to try Shakeology in a new way! If you don’t have vanilla shakeology on hand, there are lots of other variations on the blog to choose from.

https://www.beachbodyondemand.com/blog/shakeology-apple-pie-mug-cake

Curried Quinoa and Peas with Cashews and Fresh Mango:

Did you know Quinoa is a protein on the GP plan? Add some veggies on the side and you’ve got a great lunch. Note this recipe is for 1, so increase as needed for meal prep.

https://www.beachbodyondemand.com/blog/curried-quinoa-and-peas-with-cashews-and-fresh-mango

Pork Chops with Peach and Jalapeño Salsa: 

This recipe will also be great with chicken or salmon, so if you’re on the GP plan and meal prepping pick a protein you can have multiple times in a week. There are a few spicy additions to the salsa that can be optional, and I’ll be adding in a bell pepper for a little more color.

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June Meal Prep Class

6/4/23 11am PT/2pm ET

Vanilla Cinnamon Chia Pudding Parfait:

Use your favorite shakeology flavor or even recover, and a beachbar will be a great sub for granola.

https://www.beachbodyondemand.com/blog/vanilla-shakeology-cinnamon-chia-pudding-parfait

Grilled Salmon with Orange Marinade:

Easy marinade for a quick dinner, this will be great with veggies and brown rice for meal prep. If you’re not a salmon fan this would also be good with cod or other white fish, or chicken.

https://www.beachbodyondemand.com/blog/grilled-salmon-with-orange-marinade

Grilled Corn Salad with Jalapeño:

Need some more veggies, add bell peppers, tomatoes, arugula and other veggies to this salad. If you’d like more protein this would also be great with edamame.

https://www.beachbodyondemand.com/blog/grilled-corn-salad-with-jalapeno

April Meal Prep Class

4/16/23 11am PST/2pm EST

Chocolate Nice Cream:

I have found the holy grail of desserts, this is a red and a green! This will be great with lots of Shakeology flavors, feel free to try a what you have on hand. Don’t forget to put your zucchini in the freezer 2 hours before class!

https://www.beachbodyondemand.com/blog/chocolate-shakeology-nice-cream

Healthier Chicken Parmesan: 

Great served with veggie noodles and leftover sauce.

https://www.beachbodyondemand.com/blog/healthy-chicken-parmesan

Rice Salad with Red Cabbage and Chicken:

Great for using up leftover chicken. This recipe does call for cooked chicken, if you want to have it already cooked before class.

https://www.beachbodyondemand.com/blog/rice-salad-red-cabbage-chicken

Join the next May 7th Meal Prep Class HERE!