Workouts and Meals for Tuesday April 9th 2024
Posted on April 9, 2024
Workout #1:
Grab a Kettlebell
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 10 Front Raise
- 10 Kettlebell Swings
- 10 Goblet Squats
- 10 Kneeling Rows
Workout #2:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
30 Second Rest Between Exercises
- 12 Bicep Curls
- 12 Flys
- 12 Bent Over Rows
- 12 Hammer Curls
- 12 Shoulder Shrugs
Workout #3:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 5 Squats
- 5 Sit-ups
- 5 Squats
- 5 Lunges (Left Leg)
- 5 Sit-ups
- 5 Lunges (Right Leg)
- 5 Push-up
- 5 Sit-ups
- 5 Push-ups
Healthy Breakfast Option
Meal Prep Breakfast Sandwiches
TOTAL TIME: 30 minutes / YIELD: 10–12 breakfast sandwiches
Ingredients:
- 12 eggs
- 1/4 cup whole milk
- 1 1/2 teaspoons salt
- 6 slices bacon
- a few handfuls of spinach
- 12 English muffins
- Cheese (optional)
- Butter (optional)
Instructions:
- Preheat oven to 300 degrees. Generously oil a rimmed half sheet pan.
- Whisk the eggs, milk, and salt.
- Cut the bacon into small pieces. Fry in a heavy skillet until crispy. Add the spinach and stir until wilted. Using tongs, let excess fat drip off for a few seconds before adding your bacon and spinach to the egg mixture.
- Pour the egg mixture into the oiled half sheet pan (13″ x 18″). Bake for 15 minutes, until just set.
- Remove, cool, and cut into rounds using a wide mason jar lid or round cookie cutter. Spread English muffins with butter (optional) and place an egg round on each one. Add cheese, wrap in foil, and voila.
- Refrigerate (4-5 days) or freeze (no limit). To reheat, you can use the oven, microwave, toaster oven, or some combination of all!
Healthy Lunch Option
Meal-Prep Chicken Burrito Bowls
PREP: 30minutes mins / COOK: 30minutes mins / TOTAL: 1hour hr / Yield: 4 Bowls
Ingredients:
For the Chicken
- 4 small-medium boneless (or 1 pound), skinless chicken breasts, pounded (or thighs)
- 1 packet taco seasoning
For the Rice
- 2 cups water
- 1 cup white basmati rice
- 1 teaspoon vegetable oil
- 1 lime
- 2 tablespoons freshly chopped cilantro
- kosher salt to taste
For the guacamole and salsa
- 1 ripe Avocado
- 2 tablespoons cilantro, minced, divided
- 1/2 small jalapeno, minced, divided
- 1/8 cup onion, minced, divided
- 1 small tomato, diced
- Juice of 1 lime
Add-Ins
- 2 Bell Peppers, sliced into strips (colors of choice)
- 1/2 onion, sliced into strips
- 2 cups chopped romaine lettuce
- 1/2 cup light sour-cream
- 1/2 cup black beans
Instructions:
- For the Chicken:In a large bag or bowl, combine the chicken and taco seasoning along with 1 tablespoon oil. Marinate in the fridge for 20 minutes or up to 48 hours. Heat a large pan to medium-high heat. Cook chicken breasts for 5-7 minutes per side or until fully cooked. Remove from pan and rest for 10 minutes then chop into bite-size pieces.
- In the same pan, add a teaspoon of oil along with sliced bell peppers and onion. Saute for 3-4 minutes or until the veggies are tender.
- For the Rice: While the chicken is cooking, boil 2 cups water in a large pot over high heat. Once the water has boiled, add the rice and 1 teaspoon oil. Season with salt and pepper. Cover and reduce the heat to low and cook until the rice is tender and all the water is absorbed. Add in the cilantro and fluff rice with a fork.
- To make guacamole and tomato salsa; While the rice and chicken are cooking, mash the avocado in a small bowl. Add half the minced cilantro (1 tablespoon), half the minced onion (1 tablespoon), and half the minced jalapeno. Sprinkle with salt and pepper and juice of 1/2 lime. Stir until the avocados are fully mashed. Set aside. In another small bowl, combine the diced tomatoes, and the remaining minced cilantro (1 tablespoon, minced onion (1 tablespoon), and half of the minced jalapeno.Please note, the recipes for the guacamole and salsa and lettuce only makes enough for 2 days so they don’t go bad. for the
- To assemble: Divide the rice, chicken, bell peppers, and beans into 4 meal-prep bowls. Divide the romaine lettuce, a tomato salsa, a scoop of guacamole and scoop of sour-cream into the remains 2 bowls. Cover and store in the fridge for up to 4 days and the cold ingredients (salad, guac, salsa) for 2 days. To re-heat. Heat ONLY the chicken and rice bowls for 2-3 minutes in the microwave. Top with the salad bowls when ready to eat. Prep more of the cold bowls when you run out. Enjoy!
* For the cold ingredients (salad, guacamole, and salsa): Prep these ingredients every two days because they don’t last as long in the fridge. You can also find guacamole snack packs and pre-made pico de gallo in the refrigerated dressings section at your local supermarket.
Healthy Dinner Option
Pizza-Stuffed Spaghetti Squash
Prep Time: 50 mins / Additional Time: 20 mins
Total Time: 1 hr 10 mins / Servings: 4
Ingredients:
- 1 (2 1/2 to 3 pound) spaghetti squash, halved lengthwise and seeded
- ¼ cup water
- 2 tablespoons extra-virgin olive oil
- 1 cup chopped onion
- 2 large cloves garlic, minced
- 1 (8 ounce) package mushrooms, sliced
- 1 cup chopped bell pepper (any color)
- 2 cups no-salt-added crushed tomatoes
- 1 teaspoon Italian seasoning
- ½ teaspoon ground pepper, divided
- ¼ teaspoon crushed red pepper
- ¼ teaspoon salt, divided
- 2 ounces pepperoni, halved, divided
- 1 cup shredded part-skim mozzarella cheese, divided
- 2 tablespoons grated Parmesan cheese
Instructions:
- Position rack in upper third of oven; preheat to 450 degrees F.
- Place squash halves cut-side down in a microwave-safe dish and add water. Microwave, uncovered, on High until the flesh is tender, 10 to 12 minutes. (Alternatively, place squash cut-side down on a large rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.)
- Meanwhile, heat oil in a large skillet over medium heat. Add onion and garlic; cook, stirring, until starting to soften, 3 to 4 minutes. Add mushrooms and bell pepper and cook, stirring, until the vegetables are tender, about 5 minutes more. Add tomatoes, Italian seasoning, 1/4 teaspoon pepper, crushed red pepper and 1/8 teaspoon salt. Cook until heated through and the flavors have blended, about 2 minutes. Remove from heat and stir in all but 10 or 12 pepperoni halves. Cover and reserve.
- Use a fork to scrape the squash from the shells into a large bowl, being careful to keep the shells intact. Stir in 1/4 cup mozzarella, Parmesan and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Add the tomato mixture to the bowl; stir well to coat. Place the squash shells, cut-side up, on a rimmed baking sheet. Divide the filling between the halves. Sprinkle with the remaining 3/4 cup mozzarella and arrange the reserved pepperoni on top.
- Bake until the filling is hot and the cheese is melted, about 15 minutes. Turn the broiler to high and broil, watching carefully, until the cheese and pepperoni start to brown, 1 to 2 minutes. Cut each boat in half to serve.