Workouts and Meals for Wednesday April 10th
Posted on April 10, 2024
Workout #1:
5 Sets / 30 Seconds Rest between Sets and Exercises
- 12 Alternating Hammer Curls
- 12 Cross Body Hammer Curls
- 12 Shoulder Press
- 12 Split Lunges (Each Leg)
- 12 Calf Raises
- 12 Renegade Rows
- 12 Chest Press
Workout #2:
Level 1 = 3 Sets / Level 2 = 5 Sets / Level 3 = 7 Sets
- 20 High Knees
- 5 Jump Squats
- 20 High Knees
- 20 Reverse Lunges
- 5 Jumping Lunges
- 20 Reverse Lunges
- 20 High Knees
Workout #3:
- 10 Sit-ups
- 10 Knee-In Twists
- 10 Leg Raises
- 30 Second Rest
- 10 Sit-ups
- 10 Knee-In Twists
- 10 Leg Raises
- 30 Second Rest
- 10 Sit-ups
- 10 Knee-In Twists
- 10 Leg Raises
- Done
Healthy Breakfast Option
Egg Muffins – 9 Ways
Ingredients:
Base Ingredients
- 10 large eggs
- 1 – 1 1/2 teaspoons sea salt, or to taste
- 1/4 – 1/2 teaspoon black pepper, or to taste
Broccoli and Cheese
- 1/2 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
- 2/3 cup grated cheddar cheese, plus more for topping
Buffalo Chicken
- 1/2 teaspoon garlic powder
- 1/3 cup Buffalo Sauce (I used Frank’s)
- 1/3 cup chopped green onions
- 1 cup chopped cooked (or rotisserie) chicken
Ham and Cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried mustard or Dijon Mustard (optional)
- 2/3 cup grated cheddar cheese plus more for topping
- 3/4 cup chopped cooked or deli ham
Kimchi
- 1/2 teaspoon toasted sesame oil
- 1/3 cup finely chopped kimchi
- 1/4 cup diced red peppers
- 1/3 cup crumbled cooked bacon (optional)
Jalapeño Popper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 3-4 jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
- 1/3 cup softened cream cheese
- 1/2 cup grated cheddar cheese
- 1/3 cup cooked crumbled bacon
Bacon, Mushrooms and Spinach
- 1 cup chopped spinach
- 1/2 cup chopped mushrooms (white button or cremini)
- 3 strips cooked and crumbled bacon , use Whole30 compliant bacon as needed
Spinach and Cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 2 cups chopped spinach
- 1 1/2 cups grated Parmesan cheese, plus more for topping
Sun-Dried Tomato, Parmesan and Spinach
- 1/3 – 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
- 3/4 cup chopped spinach
- 1/4 cup loosely packed chopped fresh basil
- 1 cup grated Parmesan cheese plus more for topping
Tomato and Spinach
- 1/2 teaspoon garlic powder
- 3/4 teaspoon Italian seasoning
- 1 cup diced ripe tomatoes
- 1 cup chopped spinach
- Optional: Feel free to add 3/4 cup grated Parmesan if not Paleo / Whole30 or Dairy Free
Instructions:
Base Recipe
- Preheat oven to 400 F. Line a 12-count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
- In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
- Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.
- Bake in preheated oven for 12-15 minutes, or until set.
Broccoli and Cheddar
- Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.
- Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
Buffalo Chicken
- Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
- Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.
Ham and Cheddar
- Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.
- Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Kimchi
- Whisk in sesame oil until combined. Stir in kimchi, cheese, and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.
- Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
Jalapeño Popper
- Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.
- Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.
Mushroom, Green Pepper and Spinach
- Whisk in Italian seasoning until combined. Stir in mushrooms, peppers, and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.
- Bake in preheated oven for 12-16 minutes, or until set.
Spinach and Cheese
- Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
- Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Sun-Dried Tomato, Parmesan and Spinach
- Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.
- Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.
Tomato and Spinach
- Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes and spinach. You can add cheese here if using. Divide evenly into muffin cups filling each about 2/3 full.
- Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.
How to Store and Reheat Leftovers*
To store: Individual egg muffins keep best when tightly covered in plastic wrap and refrigerated, but you can store them in an airtight bag or container too. Enjoy them within 4 days.
How to reheat:
- Microwave: Warm up individual egg muffins in the microwave for about 30-40 seconds.
- Oven: Reheat baked egg cups in the oven or toaster oven at 350°F for about 8-10 minutes, or until warm.
- Air Fryer: You can also reheat them in the Air Fryer or oven at 375°F for 3- 5 minutes or until warm.
Healthy 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!
Healthy Dinner Option
STUFFED BELL PEPPERS
Ingredients:
- 3 bell peppers
- 2 Tbsp cooking oil, divided
- 1 lb Italian sausage
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1 1/4 tsp salt, divided
- 1/4 tsp freshly cracked black pepper
- 1 cup marinara sauce
- 1/2 cup uncooked long grain white rice
- 3/4 cup chicken broth
- 1 cup shredded mozzarella
Instructions:
- Preheat the oven to 350°F. Wash and dry each bell pepper, then cut the bell peppers in half horizontally. Make sure to cut them as evenly as possible. Using a sharp paring knife carefully cut and remove the stem from the top half of each bell pepper. It’s okay if there is a small hole left where the stem was removed.
- Place each bell pepper half in a 9×13-inch casserole dish. Brush the bell peppers with 1 Tbsp oil and season with ¼ tsp of salt and ¼ tsp cracked black pepper. Bake the bell peppers in a preheated oven for 20 minutes to soften. After 20 minutes remove the bell peppers from the oven and set aside.
- While the bell peppers are baking, make the filling. Heat a large skillet over medium heat and add 1 Tbsp of oil. Brown the Italian sausage.
- Once the sausage has browned, add the diced onion and minced garlic to the skillet. Continue to sauté over medium heat until the onion is translucent and the garlic is fragrant.
- Next add the uncooked rice, marinara sauce, Italian seasoning, garlic powder, 1 tsp of salt, and chicken broth to the skillet. Stir to combine.
- Place a lid on the skillet, turn the heat up to medium-high, and allow the mixture to come to a full boil. Once boiling, immediately reduce the heat to medium-low and allow the mixture to simmer, without lifting the lid or stirring, for 20 minutes. After 20 minutes, turn the heat off and let it rest, without lifting the lid, for an additional 5 minutes.
- Next remove the lid, fluff the rice, and stir the mixture again to redistribute the ingredients. Begin to fill each bell pepper with the meat filling. Stuff as much filling as you can into each, filling them all the way to the top.
- Top each bell pepper evenly with shredded mozzarella cheese. Loosely place some tented aluminum foil over the top of the casserole dish and bake for 15 minutes. After 15 minutes the bell peppers should be tender but not mushy.
- Now remove the foil and turn the heat on to broil. Broil the stuffed bell peppers for 2-3 minutes or just until the cheese gets a little brown on top. Be sure to watch the bell peppers closely at this step to prevent the cheese from over browning. Garnish with parsley, if desired, and enjoy!