Workouts and Meals Tuesday for April 16th 2024
Posted on April 16, 2024
Workout #1:
3-5 Sets, 1-2 minutes rest between sets
- 10 Crunches
- 10 Leg Lifts
- 10 (Each Side) Heel Taps
- 10 Reverse Crunches
- 15-Seconds Mountain Climbers
- 15-Second Plank
Workout #2:
12 Reps – 3 Sets
- Goblet Squats
- Pendulum Lunges
- Romanian Deadlifts
- Step Ups
- Glute Bridges
Workout #3:
3 – 5 Sets
- 20 Splint Lunges
- 20 Shoulder Taps
- 20 Thigh Taps
- 10 Flutter Kicks
- 10 Glute Bridges
- 10 Prone Reverse Fly
Healthy Breakfast Option
Veggie Frittata Muffins
Ingredients:
- 8 large eggs
- ⅓ cup unsweetened almond milk
- 1 garlic clove, minced
- ¼ teaspoon Dijon mustard
- ½ teaspoon sea salt
- freshly ground black pepper
- 2 to 4 tablespoons chopped fresh dill
- 2 small kale leaves, finely shredded
- 1 cup halved cherry tomatoes
- ¼ cup scallions
- ⅓ cup crumbled feta
Instructions:
- Preheat the oven to 350°F and brush a nonstick muffin pan with olive oil or nonstick cooking spray.
- In a large bowl, whisk together the eggs, milk, garlic, dijon mustard, most of the dill (reserve a little for garnish), salt and pepper. Pour just a bit of the egg mixture into the bottom of each muffin cup. Divide the kale, tomatoes, scallions and feta into each cup then pour the remaining egg mixture on top.
- Bake for 20 to 22 minutes or until the eggs are set. Season with salt and pepper to taste and garnish with the remaining dill. Store any remaining frittatas in the fridge for up to 2 days.
Healthy Lunch Option
Curry Lentil Soup
Ingredients:
- 2 tablespoons coconut oil
- 1 medium onion, chopped
- 4 garlic cloves, minced
- 3 tablespoons minced fresh ginger
- 1 tablespoon mild curry powder
- ¼ teaspoon crushed red pepper flakes, plus more to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 1 cup dry French green lentils, rinsed
- 2½ cups water
- 1 (14-ounce) can full-fat coconut milk
- ½ teaspoon sea salt, plus more to taste
- Freshly ground black pepper
- ½ cup chopped fresh cilantro
Instructions:
- Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and a pinch of salt and cook until soft and lightly browned around the edges, 8 to 10 minutes, reducing the heat to low as needed.
- With the heat on low, add the garlic, ginger, curry powder, and red pepper flakes and cook, stirring, until fragrant, about 2 minutes.
- Add the tomatoes, lentils, water, coconut milk, ½ teaspoon salt, and several grinds of black pepper. Bring to a boil, cover, and reduce the heat. Simmer, stirring occasionally, until the lentils are tender, 25 to 35 minutes. If your soup is too thick, stir in 1/2 to 1 cup more water to reach your desired consistency.
- Stir in the cilantro and lime juice. Season to taste with salt and pepper and serve.
Notes
- Store leftover soup in the fridge for up to 4 days. If it thickens too much in the fridge, stir in a little water while you reheat it until you reach your desired soup consistency. This soup also freezes well.
Healthy Dinner Options
Homemade Mac and Cheese
Ingredients:
- 2 cups coarse bread crumbs
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- ¼ cup grated pecorino cheese
- 1-pound elbow macaroni noodles
- 4 tablespoons unsalted butter, plus more for the pan
- ¼ cup all-purpose flour
- 4 cups whole milk
- 1 garlic clove, grated
- 1 teaspoon Dijon mustard
- ½ teaspoon smoked paprika
- ½ teaspoon sea salt
- 10 ounces sharp cheddar cheese, grated (about 4 cups)
- 10 ounces Gruyère cheese, grated (about 4 cups)
Instructions:
- Preheat the oven to 425°F and butter a 9×13-inch baking dish.
- In a small bowl, place the bread crumbs and olive oil. Toss to coat the bread crumbs, then add the pecorino cheese and toss to combine.
- Bring a large pot of salted water to a boil. Prepare the macaroni according to the package instructions, cooking it a minute shy of al dente. Drain and toss with a drizzle of olive oil to prevent sticking.
- In another large pot (or wash and dry the pasta pot and reuse it), melt the butter over medium heat. Add the flour and cook, whisking continuously, until the mixture is light golden brown, about 4 minutes. Slowly whisk in the milk. Add the garlic, mustard, paprika, salt, and several grinds of pepper and bring to a simmer, whisking continuously.
- Add the cheddar and Gruyère cheeses and whisk until melted. Cook, whisking often, over medium-low heat for 6 to 8 minutes, or until the sauce thickens slightly. Add the cooked pasta and stir to coat.
- Transfer to the prepared baking dish and top with the bread crumb mixture. Bake until the topping is crisp and the cheese is bubbling, about 20 minutes.