Workouts And Meals for Thursday April 4th 2024
Posted on April 4, 2024
Workout #1:
Level 1 = 3 Sets Level 2 = 4 Sets Level 3 = 5 Sets
- 10 Reverse Lunges (Each Leg)
- 10 Lunge Step-Us (Each Leg)
- 10 Side Lunges (Each Leg)
- 10 Leg Extensions (Each Leg)
- 10 Knee Push-Ups
- 10 Slow Climbers (Each Leg)
Workout #2:
Level 1 = 3 Sets Level 2 = 4 Sets Level 3 = 5 Sets
- 20 March Steps
- 20 High Knees
- 20 March Steps
- 20 Bicep Extensions
- 20 Shoulder Taps
- 20 Bicep Extensions
- 20 Flutter Kicks
- 20 Crunches
- 20 Flutter Kicks
Workout #3:
Level 1 = 3 Sets Level 2 = 4 Sets Level 3 = 5 Sets
- 20 Butt Kicks
- 20 High Knees
- 20 Squats
- 10 Plank Shoulder Taps
- 10 Push-Ups
- 20 Second Plank
Breakfast Option
Banana Protein Muffins
Ingredients:
- 1 ½ cups white whole-wheat flour
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ¾ teaspoon baking soda
- ½ teaspoon salt
- ⅓ cup plain whole-milk Greek yogurt
- ⅓ cup creamy natural peanut butter, well stirred
- 2 large eggs
- 1 cup mashed banana (from 2 very ripe bananas)
- ½ cup packed light brown sugar
- ⅓ cup granulated sugar
- 1 teaspoon vanilla extract
- ¾ cup chopped walnuts, toasted
Instructions:
- Preheat oven to 350°F. Line a 12-cup muffin tin with paper liners. Whisk flour, baking powder, cinnamon, baking soda and salt together in a medium bowl. Set aside.
- Whisk yogurt and peanut butter together in a large bowl until smooth. Add eggs, banana, brown sugar, granulated sugar and vanilla; whisk to combine. Fold the flour mixture into the banana mixture until the flour is mostly incorporated.
- Spoon the batter evenly into the prepared muffin cups (3 heaping tablespoons each); sprinkle evenly with walnuts. Bake until a wooden pick inserted in the centers comes out clean, 18 to 22 minutes. Remove from oven; let cool for 5 minutes. Serve warm or let cool completely, about 30 minutes.
Lunch Option
Ranch Chicken Meal Prep
Ingredients:
- 2 lbs. russet potatoes
- 1/3 cup grated Parmesan
- 1/2 tsp garlic powder
- 1/4 tsp paprika
- 3 Tbsp cooking oil, divided
- 1/2 tsp salt, divided
- 1/4 tsp pepper
- 1 lb. broccoli florets
- 1 lb. boneless, skinless chicken breast
- 1 Tbsp garlic herb seasoning
Instructions:
- Preheat the oven to 400ºF. Clean and dice the potatoes into ¾” pieces.
- In a small bowl, combine the Parmesan, garlic powder, paprika, and ¼ tsp salt. Place the diced potatoes in a bowl, drizzle with 1 Tbsp cooking oil and the seasoned Parmesan, then toss until evenly coated.
- Spread the potatoes out over a parchment-lined baking sheet then transfer to the oven. Roast for 30 minutes, or until golden brown and crispy, stirring once halfway through.
- Place the broccoli florets in a bowl and drizzle with 1 Tbsp cooking, and add a ¼ tsp salt and pepper. Toss until the broccoli is evenly coated.
- Spread the broccoli out onto a parchment-lined baking sheet and roast in the preheated oven for about 20 minutes, or until browned on the edges, stirring once halfway through.
- While the vegetables are roasting, prepare the chicken. Fillet the chicken breast into two thinner pieces to help them cook faster and more evenly. Season both sides of the chicken with garlic herb seasoning.
- Heat a large skillet over medium. Once hot, add 1 Tbsp cooking oil and swirl to coat the surface. Add the chicken breasts and cook for about 5-6 minutes on each side or until well browned and cooked through.
- Remove the chicken to a cutting board and let rest for five minutes. Sliced the chicken breast into strips.
- Divide the roasted potatoes, broccoli, and sliced chicken between four meal prep containers. Fill four small dressing containers with 2 Tbsp ranch dressing each. Refrigerate the meal preps until ready to eat!
Dinner Options
Parmesan Garlic Crumbled Fish
Ingredients:
- 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
- 2 tbsp dijon mustard (sub mayo)
- Olive oil spray
- Salt and pepper
CRUMB
- 1/2 cup panko breadcrumbs
- 1 tbsp parsley, finely chopped
- 1/3 cup (30g) parmesan, finely grated
- 1 garlic clove, minced
- 1 tbsp olive oil
- Pinch of salt
Instructions:
- Preheat grill / broiler on high.
- Combine the Crumb ingredients and mix well to combine.
- Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only).
- Press the mustard smeared side of the fish into the crumb mixture. Press down firmly to make it stick. Then spray with oil (for extra golden crumb!).
- Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
- Once skillet is hot, place the fillets in the hot pan then place under the grill / broiler (about 5″/15cm from the heat source) for 5 – 6 minutes until the crumb is golden and the fish is cooked, rotating as required. Fish should flake in center once cooked.
- Oven option: bake at 220C/390F for 10 – 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
- Serve immediately with lemon wedges!
- Pair with side of your choice