Workouts and Meals for Wednesday May 15th 2024

Workouts and Meals for Wednesday May 15th 2024

Posted on May 15, 2024

 

Workout #1:

Level 1= 3 sets   Level 2= 5 sets   Level 3=7 sets

• 10 Mountain Climbers
• 10 High knees
• 10 Mountain Climbers
• 10 High Knees
• 10 Butt Kicks
• 10 High Knees
• 10 Shoulder Taps
• 10 High Knees
• 10 Shoulder Taps

Workout #2:

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

• 20 Butt Kicks
• 10 High Squats
• 20 Butt Kicks
• 10 Reverse Lunge
• 20 Butt Kicks
• 10 Side Lunge

Workout #3:

Level 1: 3 sets     Level 2: 5 Sets     Level 3: 7 Sets

• 10 High Knees
• 4 Plank Leg Raises
• 4 Shoulder Taps
• 10 Jumping Jacks
• 4 Plank Jacks
• 4 Shoulder Taps
• 10 Punches (Each Side)
• 4 Plank Jump Ins
• 4 Shoulder Taps

 

Healthy Meal Option

Breakfast Egg Muffins (3 Ways)

Ingredients:

Egg Base

• 12 large eggs
• salt and pepper, to taste

Broccoli, Bacon & Cheddar

• 4 cups broccoli florets
• 3 slices bacon
• 1 cup grated cheddar cheese
• 1/4 cup chives, finely sliced

Italian Sausage, Kale & Parmesan

• 1/2-pound Italian sausage
• 1 shallot, finely diced
• 3 cup (packed) kale, roughly chopped
• 1 cup grated parmesan

Spinach, Tomato & Goat Cheese

• 24 grape tomatoes, halved
• 1 cup (packed) baby spinach
• 1 scallion, thinly sliced
• 6 ounces goat cheese

 

Instructions:

Egg Base – Same For All Flavors

• Add the 12 eggs to a large 4-cup measuring cup and season with salt and pepper. Whisk the eggs until fluffy.

Broccoli, Bacon & Cheddar

• Slice the bacon into 1/2-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.
• Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5-6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces.
• Fill the muffin tray about 1/2 full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.
• Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Sausage, Kale & Parmesan

• Add the sausage to a saute pan on medium heat. Use a spatula to break up the sausage and cook it until it’s just browned.
• If there’s enough fat in the pan from the sausage, you might not need to add oil. But if the pan looks dry, add 1 tablespoon of olive oil. Add the shallot and kale to the pan and saute for 2 minutes, or until the kale has wilted. Then remove from the heat.
• Fill the muffin tray about 1/2 full with the sausage kale mixture. Sprinkle some parmesan cheese into each muffin cup. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.
• Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Spinach, Tomato & Goat Cheese

• Roughly chop the baby spinach. Then, add a small handful of spinach to each muffin cup.
• Add 4 grape tomatoes halves and a sprinkle of scallions and goat cheese. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.
• Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

 

Healthy Meal Option

One Pot Tuscan Chicken Pasta

Ingredients:

• 1 lb boneless & skinless chicken breasts or thighs
• 3 cups vegetable or chicken broth low sodium
• 3 cups short pasta like penne fusilli or bow ties
• 1 red bell pepper diced
• 1 tbsp oil for frying
• 1 tsp Italian seasoning
• 1/2 cup sun dried tomatoes chopped
• 2 cups spinach
• 2 cups whole milk
• 2 tsp cornstarch
• 1/2 cup Parmesan cheese grated
• 1 large garlic clove grated
• 1/2 tsp salt divided
• Ground black pepper to taste

Instructions:

1. Preheat large Dutch oven or heavy bottom pot on medium heat and swirl oil to coat.
2. Add chicken and sprinkle with 1/4 tsp salt and ground black pepper. Sear for 3-4 minutes per side.
3. Add broth, pasta, bell pepper, Italian seasoning and remaining 1/4 tsp salt. Gently stir, cover and bring to a boil.
4. Reduce heat to medium and cook for 10 minutes, stirring once after 2 minutes to prevent pasta from sticking. Keep in mind gluten free pasta cooks faster than wheat. Pasta should be al dente (not too soft, so it doesn’t become a mush).
5. Remove chicken onto a plate or cutting board.
6. In a large measuring cup whisk cold milk with cornstarch and pour over pasta. Stir gently, bring to a boil and simmer for a minute until sauce thickens a bit.
7. Turn off heat and add sun dried tomatoes, Parmesan cheese, spinach and garlic. Cover for a few minutes to let flavors develop.
8. In the meanwhile, slice chicken into thin pieces.
9. Add chicken to the pot, stir gently and serve immediately. Tuscan chicken pasta is one of those dishes that tastes best right after cooking. That’s when it’s most saucy, spinach is not too wilted and it’s just fresh.

 

Healthy Meal Option

Coriander Chicken and Rice

Ingredients:

• 2 tablespoons olive oil, divided
• 1 cup uncooked brown basmati rice
• 3/8 teaspoon ground turmeric
• 2 cups unsalted chicken stock
• 1 teaspoon kosher salt, divided
• 1-pound boneless, skinless chicken thighs, cut into 3/4-inch pieces
• 3/4 teaspoon ground coriander
• 1/2 teaspoon garlic powder
• 1/8 teaspoon cayenne pepper
• 1-pound fresh green beans, trimmed
• 1/2 cup plain 2% reduced-fat Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 garlic clove, grated

Instructions:

1. Heat 2 teaspoons oil in a medium saucepan over medium-high. Add rice and turmeric; sauté 1 minute. Add stock and 3/8 teaspoon salt; bring to a boil. Cover, reduce heat to low, and simmer until rice is tender and liquid is absorbed, about 40 minutes.
2. Toss together chicken, coriander, garlic powder, cayenne, and 3/8 teaspoon salt. Heat 1 tablespoon oil in a large skillet over medium-high. Cook chicken, stirring occasionally, until browned, about 12 minutes. Remove chicken. (Do not wipe skillet clean.)
3. Add remaining 1 teaspoon oil to skillet. Add beans; cook, turning every 2 minutes, until lightly charred. Sprinkle with remaining 1/4 teaspoon salt.
4. Combine yogurt, lemon juice, and garlic. Serve sauce and lemon wedges with chicken, rice, and green beans.