Workouts & Meals for Tuesday May 7th 2024

Workouts & Meals for Tuesday May 7th 2024

Posted on May 7, 2024

Workout #1:

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

• 20 Butt Kicks (Each Leg)
• 20 High Knees Each Leg)
• 10 Climbers (Each leg)
• 20 Butt Kicks
• 20 High Knees
• 10 Plank Shoulder Taps (Each Arm)

Workout #2:

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

• 20 Jumping Jacks
• 20 Side Jacks
• 20 Jumping Jacks
• 10 Skydiver Push-ups

Workout #3:

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

• 10 Jumping Jacks
• 30 Squat Hold Punches
• 10Jumping Jacks
• 10 Flutter Kicks
• 30 Sitting Punches
• 10 Flutter Kicks

Healthy Meal Option

Turkey-Kale Sandwiches with Pepper Mayonnaise

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 4 slices bacon
• 1-pound turkey cutlets
• 1/2 teaspoon paprika
• 1/4 teaspoon dried thyme
• Kosher salt and freshly ground pepper
• 1/3 cup light mayonnaise
• 2 tablespoons jarred chopped hot peppers
• 3 cups finely chopped kale (about 3 ounces)
• 8 thin slices multigrain bread, toasted
• Baked potato chips, for serving

Instructions:

1. Heat 1 teaspoon olive oil and the bacon in a large nonstick skillet over medium heat. Cook, turning occasionally, until crisp, 12 to 15 minutes. Remove and drain on paper towels, leaving the drippings in the pan.
2. Season the turkey cutlets on both sides with the paprika, thyme and a generous pinch each of salt and pepper. Increase the skillet heat to medium high. Add the turkey and cook, turning once, until just cooked through, 6 to 8 minutes. Transfer to a cutting board; reserve the pan drippings.
3. Mix the mayonnaise and chopped peppers in a small bowl; season with salt and pepper and set aside. Put the kale in a medium bowl; add a pinch of salt and the remaining 1 teaspoon olive oil and massage with your fingers until bright green and softened, about 1 minute.
4. Brush the bread with some of the reserved bacon drippings, then spread with the pepper mayonnaise. Mound the kale on 4 bread slices. Cut the turkey into pieces so that it will fit on the bread and layer on top of the kale. Break the bacon in half and add to the sandwiches. Close with the remaining bread slices. Serve with chips.

Healthy Meal Option

Butternut Squash Breakfast Hash

Ingredients:

• 2 cups cubed butternut squash
• 1 tablespoon extra-virgin olive oil, plus more for drizzling
• ⅓ cup chopped scallions
• 1 small zucchini, cut into 1-inch pieces (1½ cups)
• 1½ cups chopped broccolini or broccoli florets
• 2 tablespoons minced fresh rosemary or sage
• 1 teaspoon balsamic or sherry vinegar, or fresh lemon juice
• 1 garlic clove, finely chopped
• 3 kale leaves, stemmed and chopped
• 3 to 4 fried eggs
• Sea salt and freshly ground black pepper
• A few pinches smoked paprika (optional)
• Thinly sliced radishes, for garnish (optional)

Instructions:

1. Preheat the oven to 400° F and line a large baking sheet with parchment paper. Toss the butternut squash with a drizzle of olive oil and a few pinches of salt and pepper. Roast until golden brown, 25 to 30 minutes.
2. Heat the olive oil in a large skillet over medium heat. Add the scallions, zucchini, broccolini, rosemary, and a few pinches of salt and pepper. Cook for 5 to 8 minutes, or until lightly golden brown. Add the vinegar or lemon juice, garlic, roasted butternut squash, kale, another pinch of salt and pepper, and a pinch of smoked paprika, if using. Saute until everything is golden brown, about 5 minutes more, stirring occasionally. Season to taste. Garnish with sliced radishes, if using, and top with the fried eggs.

Healthy Meal Option

Twice-Baked Sweet Potatoes

Ingredients:

• 2 medium sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 2 links sugar-free Italian sausage, meat removed from casings and crumbled
• Kosher salt and freshly ground black pepper
• 4 large eggs
• Salsa verde, for serving

Instructions:

1. Prick each sweet potato all over with a fork and microwave until fork tender, rotating about halfway through, about 10 minutes. Set aside and keep warm.
2. Preheat the oven to 400 degrees F. Meanwhile, heat the olive oil in a medium skillet over medium-high heat. Add the sausage and cook, stirring occasionally, until it just starts to brown and crisp up, 5 to 6 minutes; set aside.
3. Cut the potatoes in half lengthwise. Scoop the flesh into a large bowl, leaving a 1/4-inch border all the way around. Place the potato skins on a baking sheet and set aside. Add the cooked sausage, 1/2 teaspoon salt and a few grinds of pepper to the bowl with the potato flesh and stir until well combined. Divide the potato mixture evenly among the 4 potato halves and make a well big enough to hold an egg in the middle of each. Crack an egg into each and bake until the egg whites are set and the yolks are still runny, 15 to 17 minutes. Serve with the salsa verde.