Healthy Sweet Potato Egg Cups Recipe

 Sweet Potato Egg Cups (Serves 6) great for meal prep on Sundays 


● 1 box Dr Praegers carrot puffs 

● 1 tsp olive oil, divided ● Sea salt and ground black pepper, to taste 

● 1 small onion, chopped 

● 1 cup broccoli florets, chopped 

● 12 large eggs 

● 1⁄4 cup shredded cheddar cheese 


1. Preheat oven to 375° F. 

2. Lightly grease muffin pan. Set aside. 

3. Cook carrot puffs and mash in a bowl 7 

5. Divide carrot potato mixture evenly between 12 lightly greased muffin cups, and press into bottom and sides of cups. Set aside. 

6. Heat 1 tsp. oil in medium nonstick skillet over medium-high heat. 

7. Add onions and broccoli; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Remove from heat and set aside. 

8. Place eggs in a large bowl and whisk. Add onion mixture; mix well. 

9. Evenly pour egg mixture into muffin cups and sprinkle with cheese. 

10.Bake for 15 to 18 minutes, or until a toothpick inserted into the center comes out Clean. 

11. I like to drizzle with Cholula hot sauce *You can also just make these without the carrot puffs and do basic egg cups with any veggies you have like peppers, onions, spinach, etc. 

Thanks for visiting my site Jennifer Wood Fitness/AKA Strong Life Love! Come follow me on social media at or Instagram at @jennifercwood! 

I run accountability groups with busy moms who need support, motivation, encouragement and accountability in health, fitness and nutrition. We also focus on a healthy mindset and self care! 

Easy Healthy Breakfast Meal prep: Egg square casserole recipe

 Easy Breakfast Meal prep: Egg square casserole recipe

Want to watch the how to video? Click here
Preheat oven 400
12 eggs
1/2 cup milk
Approx 1 tbsp - Everything but the bagel seasoning, fresh pepper, dash of garlic powder, and a dash of onion powder.

1/4 Sautéed red or regular onion, approx 1/2 cup chopped red cabbage, 1/4 large red pepper chopped, a few cherry tomatoes (optional) Sauté onion, cabbage and red onion first. Then after about 10 min of cooking, add in tomatoes. Cool completely.
Spinach Approx 3-4 large handfuls. Less or more depending on your preference
1/3 cup shredded cheese
Spray pan with baking spray or tub with olive oil or coconut oil.
In large bowl Beat eggs with a whisk. Stir in remaining ingredients. Pour in pan. Cook 15 min or until done.
I used a jelly roll sheet pan and they are about 1/3 inch thick.
To make these thicker, use 16-18 eggs and 3/4 cup milk or use a smaller pan. I prefer to have more veggies per serving and my mind thinks I’m eating more with two thin squares vs one thick one.

Slice into squares and enjoy for a quick breakfast! Eat alone or on sprouted grain slice of bread or English muffin. Follow me on Instagram at JenniferCWood or on Facebook at Jennifer Covin Wood.

New Running and Weight Training Coming to Beachbody FALL 2020! 30 Day Breakaway!

Have you always wanted to run but you really suck at it? Haha! I'm totally talking about myself here. I've tried and tried but it's really challenging for this short 5'2 shortie! I've dabbled in the peleton outdoor app, but I still find myself doing my home weight training beachbody workouts more often. Especially when it's HOT outside. I'm looking forward to this one because it has both and it will be cool enough to get outside! I will be running a small test group when it releases, so if you'd like to be in the know and have updates on the free sample, or the bundle options, click here to join this facebook group (please no coaches unless on our team or customers working with other coaches :). 

Update: It is available now. For info on bundle options click here, or message me and I will help you find the best deal for your goals and needs! 

So what is 30 Day Breakaway??

When can I get it??

It will be available for early access to coaches on October 5th and for customers on October 19th. Talk to your coach about possibly becoming a coach if you'd like early access! 

With Super Trainer and track-and-field athlete Idalis Velazquez in your ear and by your side, you’ll get leaner, stronger, and 5K-ready in just 30 days. It’s just you and Idalis as she leads you through fast and effective resistance workouts followed by interval run training that pushes you for short bursts at a level that’s right for you, whether that’s a brisk walk, slow jog, or steady run.

And come Day 30, you’ll be amazed at how much you’ve improved as you complete a 5K! This is a one-on-one experience designed to remove all distractions, with the option to choose from either video or audio, have you leave your living room, and tune in to Idalis as she helps you connect to your inner runner.

So you can finally break away from everything that’s holding you back and help you get more fit, faster, and stronger — and ready to finish a 5K — in just 30 days.

What Is 30 Day Breakaway?

30 Day Breakaway is a running and resistance-training challenge made for rapid results. The end goal: complete a 5k on day 30!! I'm thinking it would be fun to sign up for a real one if possible! You’ll lift to build lean muscle and then head out for runs with Idalis in your ear as she guides you every step of the way.

This dynamic combo of running and resistance training will help you incinerate fat as you build strength, endurance, speed, and total-body power

If you have a treadmill you can Just follow Idalis from your treadmill as she runs through beautiful landscapes, or substitute any run with the Rainy Day Cardio workout for a killer calorie burn in under 20 minutes

These training sessions with a renowned track star won’t just get you a slimmer, more athletic body. By the end, you’ll be able to say you ran a 5K — and have the results to prove it.

Who Is 30 Day Breakaway For?
30 Day Breakaway is for anyone who needs guidance in building a running foundation, someone who wants to run their first 5K, or experienced runners who want to improve and get the most out of their runs.
It’s the perfect choice if you’re looking for a running program paired with resistance training for the ultimate fat-burn. And it’s a great option if you want to get outside for a change.

What Kind of Workouts are Included in 30 Day Breakaway?

You’ll be doing a mix of running and resistance training 5 days a week, 30–40 minutes a day.
The 30 Day Breakaway Calendar is geared toward new runners who want to get comfortable with consistent runs and eventually complete a 5K.
You’ll start with three walks or runs a week and progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs.
You can also follow two other digital calendar options:
The Advanced Runners Calendar is for people who love to run already or want to step up their commitment by pairing runs with a lifting routine 5 days a week for all 30 days.
The Time Crunch Calendar is for people on a tight schedule. It lets you choose either a run or lifting routine for the day and finish your workout within 30 minutes.
The weightlifting sessions will either target certain areas or work your entire body.
Then comes your chance to break away and take it outside — grab your phone and listen to Idalis’ cues on the Beachbody On Demand app as you work up a sweat.
You’ll do different types of running (or walking) workouts using your rate of perceived exertion (RPE) — from moderate, steady-state efforts to speedwork — to help your body adapt and progress quickly.
On days when you can’t take your runs outside, you can do the Rainy Day Cardio routine instead.
At the end of 30 days, you’re ready for 5K Day — this is your chance to prove your progress by completing a 5K race in your community.
Or you can simply run the 5K total distance on your own in your neighborhood and record the time.
Either way, you won’t shy away from calling yourself a runner after you see how far you’ve come in only 30 days — you’ll even get a 30 Day Breakaway race medal for all your hard work if you submit your results.†  

What Equipment Do I Need for 30 Day Breakaway Workouts?

To make the most of the days you’ll be resistance training (and to help relieve tired muscles when you’re not), you’ll need:
  • A set of light, medium, and heavy dumbbells
  • Beachbody Resistance Loops
  • A foam roller
You’ll also need a good pair of running shoes to get your runs started on the right foot. 

What Nutrition Do I Need?

For true body-shaping results, you have to commit to breaking away from bad habits in the kitchen, too.
That means setting a solid foundation for your day with the help of ShakeologyYou won’t just get premium proteins and essential vitamins and minerals; each scoop has antioxidants, pre- and probiotics, phytonutrients, digestive enzymes, fiber, and adaptogens.
Shakeology packs all these premium ingredients into a tasty superfood shake to help you eat better, feel better, live better, and feel ready to take on the day — and run — ahead.*‡
For nutrition advice to help you reach your goals, the Beachbody Guide to Nutrition is a great place to start.
But to really take charge of your nutrition during 30 Day Breakaway and beyond, 2B Mindset and Ultimate Portion Fix are your go-to, long-term options.
Both nutrition programs come free when you purchase a Challenge Pack and each offers a unique approach to weight loss that lets you eat the foods you love while helping you tackle emotional roadblocks that can keep you from breakthrough results.
2B Mindset lets you eat larger volumes of the right foods to help keep you satisfied, while Ultimate Portion Fix takes the guesswork out of eating with color-coded containers that measure out perfectly portioned meals.
You’ll also get 7-day sample meal plans no matter which program you decide to follow.
And to help you stay accountable and on track, you’ll also get access to the Nutrition+ membership, which includes The Mindset Membership and The Monthly Fix.
This expanded membership gives you access to nutrition experts Autumn and Ilana, support from a community, delicious new recipes, meal plans, and the latest tools to help you succeed and keep your new habits going.
Idalis is also a big believer in Beachbody Performance Energize and Recover.
She’s always looking to absolutely crush her weight training, get the most out of every run, and make sure her muscles are well taken care of after those intense sessions.
The powerful trio of beta-alanine, quercetin, and caffeine in Energize has been shown to help boost energy and endurance, which are essential to optimizing your runs.
And the 20 grams of critical protein in Recover, with BCAAs and pomegranate extract, help support your body’s recovery.

Who Is Idalis Velazquez?

Idalis is a NASM-certified personal trainer and creator of Beachbody’s Spanish-language program, Mes de Más.
She’s been a dedicated athlete since her days in Puerto Rico, where she ranked nationally as a track-and-field star for 10 years.
Now Idalis is going back to her running roots to show what’s possible when you tap into your own inner runner.
In the 30 Day Breakaway, she’ll be running some of the most beautiful landscapes to inspire you to do the same — to go out for a run and break away from all the noise — and get transformative results in just 30 days.

When Can I Stream 30 Day Breakaway? 
AVAILABLE NOW!  Questions? Email me or message me. Im happy to help. 

  • You can sign up for a free 2 week Beachbody On Demand membership here for access to thousands of our super trainer workouts! Make sure to contact me for free access to my online accountability and support group for customers! 
Email me below for info on the new program including the free sample workout. Please follow me on social media. I have a launch group with Beachbody specials and upcoming products and workouts! Just email me or message me on social, if you'd like to be added for insider info, or if you'd like to be added to my monthly newsletter. 

Follow me on Social media @IG @FB or email me at

Want to change your Beachbody Coach? My Coach info is: 

Coach Name: Jennifer Wood
Coach ID number 636247
coach email address

Just make sure to message me to connect and let me know if you do this :) 

Easy Meal Prep: Veggie Egg Bake

Easy Breakfast Meal prep: Egg square casserole recipe 
Want to watch the how to video? Click here 

Preheat oven 400
12 eggs
1/2 cup milk
Approx 1 tbsp - Everything but the bagel seasoning, fresh pepper, dash of garlic powder, and a dash of onion powder.

1/4 Sautéed red or regular onion, approx 1/2 cup chopped red cabbage, 1/4 large red pepper chopped, a few cherry tomatoes (optional) Sauté onion, cabbage and red onion first. Then after about 10 min of cooking, add in tomatoes. Cool completely.

Spinach Approx 3-4 large handfuls. Less or more depending on your preference & sliced fresh mozzarella, parmesan or shredded cheese to liking. Go light on cheese to lighten it up. 

Spray pan with baking spray or tub with olive oil or coconut oil. 

In large bowl Beat eggs with a whisk. Stir in remaining ingredients. Pour in pan. Cook 15 min or until done.

I used a jelly roll Or sheet pan and they are about 1/3 inch thick.

To make these thicker, use 16-18 eggs and 3/4 cup milk or use a smaller pan. I prefer to have more veggies per serving and my mind thinks I’m eating more with two thin squares vs one thick one. 
Slice into squares and enjoy for a quick breakfast! Eat alone or on sprouted grain slice of bread or English muffin.

Refrigerate and microwave as desired. Store them sliced and stacked in a storage container. 

Follow me on social media for more healthy fitness & nutrition tips to help you lose weight, get in shape, have more energy and feel more confident! ig  @jennifercwood
Fb @fitwithjen1 or email me at

Why I Became a Beachbody Coach

8 years ago I said yes! 8 years!! 

I got started as a discount coach because they had a military discount and this girl loves a good discount! Haha 😂 I had no belief in myself and knew no one would ever look at me to “coach” them. I mean what did I know!?! I was just this hot mess mom who lived in the gym. I went daily for 2 hours m-f to be around other women and just feel connected. I would kill myself in spin and body pump and other things only to feel frustrated with the scale and the results I was getting. 

Once I started plugging into our virtual accountability group and worked on cleaning up my nutrition with the help of the meal plans my coach gave me, I started feeling so much better and I started seeing more results. Soon life for busier and I didn’t have time to get to the gym. So I started knocking my workout out in my living room in 30-45 min! That’s when my results were insane and I believed 💯 in this program. 

Slowly people starting asking me what I was doing and I began to reach out to my friends because they needed to feel this good too! I owed it to them to share this! If they did it; awesome! If not; that was okay too but I had to give them the option! 

I was surprised to see so many wanted to join me. It was slow at first and it took work. It took showing up consistently doing the vitals in the mom cracks of my day. Not all day but about 30 min to an hour of doing what moves my business forward and then going about my mom life routine. 

We desperately needed the money because we were just living paycheck to paycheck as a military family. And to be honest, I wanted more! I wanted to travel more and go shopping without layaway or credit cards. I wanted my own income. I wanted to feel like I was doing something important and feel fulfilled. I wanted to own my own business, set my own hours and have the freedom to do it whenever and wherever and never have to answer to anyone. 

So I did it. I kept showing up. Some days I’d be all in. Some days I wasn’t. But I didn’t quit. I kept helping people get healthy & more confident. It filled my cup and my bank account. Even the few hundred dollars in my first few months was life changing. It opened doors for my family to go out to eat, date nights, kids sports, travel, etc. It was like I finally saw hope for our future and I knew I couldn’t go back. I had to keep moving forward. 

Over time my income grew and residual income kicked in. That’s when I realized I could go on vacation and still earn an income. I could take off when my father died and still earn a paycheck every week. 

Not only the income but the friendships, the girls work trips we’ve done, the 7 company trips we’ve earned, and how it helps me to show up in my own fitness journey has been priceless! I had no idea what a blessing it was going to be. And my passion is sharing this with other busy moms who just want more. More time; more freedom; more money; more vacations, more real friendships, better health, more confidence and the list goes on. 

If this is you, email me at or message me on social media and let’s have a conversation. No pressure. Not a commitment. Just a conversation. This might just be EXACTLY what you’ve been praying for. I know it was an answer to many crying prayers I had years ago. Why not you? 

Xoxo Jennifer Wood

Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located at  for the most recent information on our Coaches' actual incomes.

Healthy Zuppa Toscana Olive Garden Copycat Recipe

Healthier Version of Olive Gardens Zuppa Toscana recipe (aka tuscana soup)

Instapot version 

3 Italian sausage links. Save the other 2 for another meal (pasta, sausage and peppers, etc)
1 onion, diced
3 cloves garlic pressed or grated or chopped 
2 cartons chicken stock
1 can evaporated milk 
Parsley (approx 2 tsp)
Salt (I didn’t measure. Just added some fresh twist sea salt)
Oregano (approx 2 tsp)
Fresh chopped kale (approx 3-4 cups) 
5-6 medium red potatoes, slice in quarters and then slice about 1/4 inch ( bite size pieces is best!)
Pepper (fresh - a few twists or more If you like pepper!) 

Put pressure cooker on sauté mode.

Brown 3 Italian sausage links cut open and and broken into pieces with wooden spoon. When about halfway cooked add in 1 chopped onion and sauté. Add in garlic and sauté 1 min. 

Add in everything but the kale & Cook on high pressure 5 min. Add in kale and close lid and let sit on warm for 5-10. Add in evaporated milk at the end; stir & Enjoy! 

💕Top with a little fresh parmigiana and crushed red pepper flakes (optional). 

To make this lighter, use turkey Italian sausage or chicken Italian sausage, or you can cook the sausage then rinse and drain it to remove the grease. The grease gives it a lot of flavor though. 

Follow me on Instagram @jennifercwood or a Jennifer Covin Wood on Facebook for more recipes, tips and motivation. Sign up for my email newsletter for promotions, recipes and more. 

Ready to make some lifestyle changes, lose weight or get in shape? Fill out this form for info on my next online accountability group. Includes my support, meal plans, daily tips, recipes and more! 

Healthy Huevos Rancheros Sauce Recipe

Ranchero sauce for Huevos Rancheros 

1/2 onion chopped
1 can stewed tomato’s (blend)
1 large clove garlic, minced or garlic press
1 1/2 cups chicken broth
2 tablespoons distilled white vinegar
1 teaspoon dried Mexican oregano
1/16 tsp or tiny pinch cayenne 
1 teaspoon ground cumin
1/4 teaspoon black pepper
1/2 teaspoon hot pepper sauce (such as Cholula®) or 3 shakes Tabasco 
1/16 or tiny pinch teaspoon ground cinnamon
1/2 tbsp ancho chili powder 
1/2 tsp salt

  • To make sauce, blend the stewed tomatoes in a blender until pureed, and set aside. Heat 1 tablespoon of olive oil in a saucepan over medium heat, and cook and stir the onion until translucent and golden, about 10 min minutes. Add the garlic, cook and stir for about 1 min(don’t burn), and pour in the pureed tomatoes, chicken broth, salt, vinegar, oregano, cumin, black pepper, hot sauce, ancho chili powder, and cinnamon. 

  • Reduce to medium-low, and simmer the sauce until reduced by half and thickened, about 20 minutes, stirring often. 

Blend with immersion blender if you don’t want it chunky. I used my vitamix blender to blend half of it smooth.

Toast corn tortillas dry in a pan (saves calories. Most restaurants fry them).

Fry 2 eggs in 1 tsp coconut oil or ghee 

Top corn tortillas with eggs, sauce, cilantro, fresh pico, 1/4 fresh avocado, pinch of queso Fresca cheese and salt and fresh pepper as desired. 

Cheese, pico, avocado optional

This sauce also makes great  Chilaquiles using leftover corn chip pieces, sauce, eggs, cheese, cilantro.  

Tip: I’m going to double this and save half for another day. Would make a east breakfast when the sauce is prepped! 


Jennifer Wood 
Follow me on social media! 
Ig JenniferCWood

Need a free Beachbody Coach?
Here’s my Beachbody Coach ID 151798
Make sure to email me or add me on social media and message me so we can connect. 

Shakeology protein balls - easy snack or quick meal

Shakeology protein snack or quick meal balls

These are super easy to make. Taste amazing! And they are perfect for a quick snack when you’re working on living a healthy lifestyle, trying to lose weight or get in shape. 

1/2 cup oatmeal (suggest quick cooking but old fashioned is okay)
1/2 cup chocolate shakeology (approx 1.75 )scoops
3 tbsp natural peanut butter 
3 tbsp honey
1 tbsp flax meal or ground flax seed (optional) 
8 tbsp pb2 or powdered peanut butter 
4 tbsp water (mix with pb2)
1/4 cup walnuts or chopped nuts (optional)
1 extra tbsp of water if needed. 

Mix together until wet enough to form balls. Roll into 1-2 inch balls. Refrigerate. Enjoy! 

Follow me on social media for more nutrition tips, recipes, upcoming groups, specials and more.

Need help with nutrition or short effective workouts? Accountability? Email me at, or message me on social media for more details on my virtual fitness and nutrition group! This is where the magic happens. 

Super Easy Blender Protein Waffles Using Cottage Cheese, Oatmeal, and eggs!

Blender Protein Waffles

These are my GO-TO Protein waffle recipe I make all the time and freeze for quick easy grab and go breakfasts. It’s basically like eating eggs, cottage cheese and oatmeal but it tastes like a treat! You stay on track with your fitness and weight loss goals while feeling like you’re being bad haha :) jkjk 

Make sure to preheat your waffle iron and spray or it may stick. If its not releasing then its not done. Let it cook a little longer. 

Xoxo Jennifer Wood 

Protein waffles 

1/2 cup egg whites plus 1 tbsp

1/2 cup cottage cheese 

1/2 plus 1/3 cup oatmeal

1 tsp baking powder

1/4 tsp soda

1 tsp vanilla extract 

A few dashes of pure Stevia

1 tbsp coconut oil

1 tbsp water

Blend well in blender. Spray waffle iron with coconut oil or baking spray. Cook  until brown and crispy! You can make more and reheat in the air fryer or toaster oven. 

Makes 2 & 1/2 waffles. 

Modified to make double with some modifications. Yields 5-6 waffles

1 cup egg whites plus 2 tbsp

1 cup cottage cheese 

1 c plus 2/3 cup oatmeal

2 tsp baking powder

1/2 tsp soda

2 tsp vanilla extract 

Several dashes 4-6 of pure Stevia or sweetener of choice or 4-6 packets. Make one waffle; taste and adjust. 

2 tbsp coconut oil

2 tbsp water 

Put oatmeal and baking powder in food processor or blender and process until powdered.⠀
In a food processor or blender, blend all the ingredients until smooth.⠀

As the mixture stands it will thicken, and it may be necessary to add more water (a tablespoon at a time), to a get smooth consistency like batter. 

Spray waffle iron with coconut or baking spray. Pour in about 1/2 cup plus little extra of the batter onto the waffle iron until it’s about full and won’t run over the side. If it’s thick help spread it or thin out the batter a little with a small amount of water in the blender.⠀
Remove from waffle iron and allow to cool on a cookie rack if you will be freezing or refrigerating, or enjoy hot out of the waffle iron!

You can enjoy with 2 tsp pure maple syrup, a tbsp of slivered almonds or some walnuts and sometimes 1/4 of a ripe banana! So good! ⠀Or I will mix up 2 tbsp powdered peanut b
utter like PB Fit or PB2 with some water, a little cocoa powder, and spread that on and eat like toast! 

You can freeze them or refrigerate and toast to recrisp. I used my air fryer this time to toast it,  but I have used my small toaster oven or toaster to crisp it up. I take them straight from the freezer to the air fryer. 370* for approx 4-5 minutes or until warm and toasty. 

You could also blend the oats first if your blender isn’t high speed; then do the remaining ingredients but I just kept it simple. If you have a ninja, blendtec or vitamix it should be fine to add everything at once. 

You could add in 2 tsp of flax seed as well. Decrease the oats and omit the water and just let it sit for 5 min to thicken. 

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Ig: Jennifercwood
Clubhouse @jennifercwood 

Need guidance with nutrition? Send me a message and let’s chat! I love empowering women to live their best life. I run monthly online accountability groups to help women lose weight, get toned and tightened and feel more confident than eve