Workouts & Meals for Monday April 15th 2024
Posted on April 15, 2024
Workout #1:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 20 Butt Kicks
- 8 Mountain Climbers (Each Leg)
- 8 Plank Rotations
- 20 Jumping Jacks
- 10-Second Plank
- 8 Plank Shoulder Taps
Workout #2:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 10 Jumping Jacks
- 10 Squats
- 2 Jump Squats
- 5 Push-Ups
- 10 Count Plank
- 10 Plank Rotations
- 10 Arm Circles
- 10 Crunches
- 10 Sitting Twists
Workout #3:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 30 Squats
- 30 Push-Ups
- 30 Lunges
- 30 Sit-Ups
- 30 Flutter Kicks
- 30 Climbers
Healthy Breakfast Option
Easiest Chia Pudding
Ingredients:
- ¼ cup chia seeds
- 1½ cups cashew milk, almond milk, or coconut milk
- 1 tablespoon maple syrup, more for serving
- ¼ teaspoon cinnamon
- pinch of sea salt
- ½ tablespoon Meyer lemon juice or orange juice, optional
- lemon zest or a few drops of lemon oil, optional
- seasonal fruit and/or chopped nuts, for topping
Instructions:
- In a large jar or bowl, stir together the chia seeds, milk, maple syrup, cinnamon, salt, lemon juice, and lemon zest, if using.
- Chill covered for 30 minutes, then stir again, incorporating the chia seeds that have sunk to the bottom. Chill for about 6 hours, or overnight, until the chia pudding is thick. If it gets too thick, stir in a little more milk to reach your desired consistency.
- To serve, scoop chia pudding into bowls and top with fruit, nuts, and maple syrup, as desired.
Healthy Lunch Option
White Bean Soup
Ingredients:
- 4½ cups cooked white beans, 3 (14-ounce cans), drained and rinsed, divided
- 4 cups vegetable broth, divided
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, chopped
- 1 poblano pepper, stemmed, seeded, and diced
- 1¼ teaspoons sea salt
- 1 (4-ounce) can diced green chiles
- 4 garlic cloves, chopped
- 1½ teaspoons ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon ground coriander
- 2 tablespoons fresh lime juice, plus wedges for serving
- Freshly ground black pepper
For topping:
- Fresh cilantro
- Sliced jalapeño or serrano peppers
- Diced avocado
- Sliced scallions
Instructions:
- In a blender, place half the white beans (2¼ cups) and ¾ cup of the broth and blend until smooth. Set aside.
- Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, poblano, salt, and several grinds of pepper, and cook for 5 minutes, stirring occasionally, or until softened. Stir in the green chiles, garlic, cumin, oregano, and coriander, and cook, stirring, for 30 seconds. Add the remaining 3¼ cups broth and 2¼ cups white beans. Simmer for 10 minutes.
- Add the bean puree, stir, and simmer, uncovered, for 20 minutes. Remove from the heat and stir in the lime juice. Season to taste, and serve with desired toppings and lime wedges for squeezing.
Healthy Dinner Option
GARLIC BUTTER TURKEY MEATBALLS WITH ZUCCHINI NOODLES
Ingredients:
- 1/2 lb (220g) ground turkey meat
- 1/2 lb (220g) ground pork meat(optional, see recipe notes)
- 1/2 cup shredded mozzarella(or cheddar, provolone…)
- 4 cloves garlic, grated + 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red crushed chili pepper flakes, optional
- 1 crumbled bouillon cube, optional
- Salt and fresh cracked black pepper, to taste
- 1 cup fresh chopped cilantro(or parsley), divided
- 3 tablespoons butter
- 4 medium zucchini, spiralized
- Juice of 1/2 lemon
- 1 tablespoon hot sauceof your choice (we used Sriracha)
Instructions:
- To make this turkey meatballs recipe: In a large bowl, combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your hands or fork and form medium turkey meatballs. Arrange the turkey meatballs on a plateand set them aside.
- Melt 2 tablespoons butter in a large skilletover medium-low heat. Cook the turkey meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the turkey meatballs with a mix of butter and juices. Remove to a clean plate and set aside.
- In the same skillet melt the remaining tablespoon of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes (if you want). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly, until zucchini noodles are done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.
- Push zucchini noodles on one side of the skillet add the turkey meatballs back to the panand reheat for a minute or two. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side. Enjoy!