WORKOUT:
LOWER BODY BLAST!
39 minutes (Abs, Back, Legs)
Remind yourself that you GET to workout. It is a much better mindset than you HAVE to workout. Habits set the more you do something, lets make exercise part of our habits!
RECIPES:
Below is an overview of this week’s recipes, followed by a comprehensive Grocery List with all the items you need to make each meal as well as the recipe card for each meal.
** expand the recipes below for instructions & individual recipe ingredients**
Honey- Thyme Chicken and Spinach Couscous
Ingredients
- 1 1/2 lb boneless skinless chicken thighs
- 2 tbsp honey
- 1 tsp dried thyme
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 tbsp olive oil
- 2 (5.8-oz) pkg roasted garlic and olive oil couscous
- 1 (5-oz) pkg baby spinach
- 3 cups chicken broth low sodium
Instructions
- Preheat oven to 425F. Pat chicken dry using paper towels. Drizzle with honey; sprinkle with thyme, garlic powder, salt and pepper.
- Cook chicken in hot oil in a large cast-iron or ovenproof skillet over medium-high heat 4 to 5 minutes per side or until browned. Transfer to plate; keep warm.
- Add couscous and spinach to skillet; cook over medium-high heat 2 minutes or until couscous is golden and spinach is wilted. Stir in broth and seasoning packets (from couscous), scraping skillet to loosen browned bits.
- Bring to a boil; return chicken to skillet. Transfer skillet to oven. Bake 5 minutes or until chicken is done.
Nutrition
Serving: 6gCalories: 406kcalCarbohydrates: 45gProtein: 33gFat: 12gSaturated Fat: 2gSodium: 846mgFiber: 4g
Tried this recipe?Let us know how it was!
Asparagus, Basil, and Ground Beef Stir Fry
Ingredients
- 1 1/2 lb ground beef
- 1 lb asparagus cut into 1-inch pieces
- 1 10-oz pkg shredded carrots
- 4 green onions thinly sliced
- 6 cloves garlic minced
- 1/3 cup apple cider vinegar
- 2 tbsp honey
- 1 tbsp refrigerated ginger paste from 4 oz tube
- 2 tsp fish sauce
- 1 tsp crushed red pepper
- 1/2 cup fresh basil thinly sliced
Instructions
- Cook beef in a large skillet over medium heat until browned and crumbly. Drain and return to skillet. Stir in asparagus, carrots, onion and garlic; cook, stirring often, 2 minutes.
- Whisk together vinegar, honey, ginger, fish sauce, and red pepper; add to skillet, and cook 3 minutes. Stir in basil.
Nutrition
Serving: 6gCalories: 264kcalCarbohydrates: 16gProtein: 24gFat: 12gSaturated Fat: 4gSodium: 674mgFiber: 2g
Tried this recipe?Let us know how it was!
Arugula-Quinoa Salad with Oranges and Beets
Ingredients
- 2 cups Quinoa
- 1/2 cup Champagne vinaigrette refrigerated
- 1/2 tsp salt
- 1/2 cup chopped walnuts
- 1 5-oz pkg baby arugula
- 1 8-oz pkg cubed red beets cooked
- 1 cup red onion thinly sliced
- 3 oranges peeled and sectioned
- 1 cup crumbled goat cheese
Side Dish Ingredients
- 6 frozen whole-grain rolls
Instructions
- Cook quinoa according to package directions. Toss hot cooked quinoa with vinaigrette and salt; let stand 10 minutes.
- Meanwhile, toast nuts in a dry skillet over medium-high heat 3 to 4 minutes or until fragrant. Stir nuts and remaining ingredients into quinoa in a large bowl.
Side Dish Instructions
- Heat rolls according to package instructions.
Nutrition
Serving: 6gCalories: 598kcalCarbohydrates: 80gProtein: 19gFat: 27gSaturated Fat: 6gSodium: 856mgFiber: 11g
Tried this recipe?Let us know how it was!
Black Bean Soup
Ingredients
- 1 onion chopped
- 2 cloves garlic minced
- 2 tbsp olive oil
- 1 3/4 cups vegetable broth
- 1 10-oz can diced tomatoes with green chilies
- 2 15.5-oz cans black beans drained
- 2 tsp ground cumin
- 1 8-oz carton sour cream
- 1/4 cup fresh cilantro chopped
Side Dish Ingredients
- 2 avocados sliced
- 2 grapefruit peeled and sliced
- 2 navel oranges peeled and sliced
Instructions
- Cook onion and garlic in hot oil in a Dutch oven over medium heat 5 minutes or until tender; add broth, tomatoes, beans and cumin.
- Cook 10 minutes or until bubbly; mash beans slightly for a thicker consistency. Top with sour cream and cilantro.
Side Dish Instructions
- Combine all ingredients in a bowl; chill until ready to serve.
Nutrition
Serving: 6gCalories: 496kcalCarbohydrates: 61gProtein: 17gFat: 22gSaturated Fat: 6gSodium: 727mgFiber: 20g
Tried this recipe?Let us know how it was!
Green Chile Sheet Pan Egg Tacos
Ingredients
- 1 10-oz pkg sliced bell pepper and onion medley
- 1 1/2 tbsp garlic minced
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 4 eggs large
- 1/2 cup green Chile enchilada sauce
- 8 corn tortillas
- 1/4 cup crumbled feta cheese
- 2 tbsp fresh cilantro chopped
Instructions
- Preheat oven to 400F. Toss together bell pepper medley, garlic, oil, salt, and pepper on a foil-lined rimmed baking sheet. Spread in a single layer.
- Bake 10 minutes or until vegetables begin to brown.
- Stir vegetables, and push into center of pan in a single layer. Make 4 indentions in vegetables; crack 1 egg into each indentation.
- Bake 8 to 10 minutes longer or until eggs are cooked to desired doneness.
- Meanwhile, microwave enchilada sauce in a microwave-safe bowl at HIGH 20 to 25 seconds or until thoroughly heated.
- Serve eggs and vegetables in tortillas; sprinkle with cheese and cilantro.
Nutrition
Serving: 4gCalories: 299kcalCarbohydrates: 33gProtein: 11gFat: 13gSaturated Fat: 4gSodium: 512mgFiber: 5g
Tried this recipe?Let us know how it was!
BLOG:
When it comes to a healthy diet, people often get overwhelmed and are unsure of where to start, preventing them from starting at all. Fortunately, it doesn’t have to be that complicated. All you need to do is take a few small steps for better nutrition, one at at time and let those small steps add up to big change.
