July 2nd 2021

Workout

Level 1= 3 Sets     Level 2= 5 Sets     Level 3= 7 Sets

  • 30 Sec High Knees
  • 30 Sec Squats
  • 30 Sec Burpees

Meal: Mini Ham and Cheese Quinoa Cups

Ingredients

2 cups cooked quinoa (about 3/4 cup uncooked)

  • 2 eggs
  • 2 egg whites
  • 1 cup shredded zucchini
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup diced ham
  • 1/4 cup loosely packed parsley, chopped
  • 2 Tablespoons shredded or grated parmesan cheese
  • 2 green onions, chopped
  • salt & pepper

Instructions

  1. Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the mini muffin tin.
  2. To freeze: Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you’re reheating.
  3. For regular-sized muffin tins: Bake for 25-30 minutes