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Hay sassa-frasses!! Update your goals.

January 22, 2018

Hay sassa-frasses!! 

 

How was this weekend? I know you had a blast!- the pics were awesome. LOVED the ski-veil hahaha.

 

Ok, for today all I need is for you to shoot me the updates on your 3 happy body goals. If you need to reset them let me know! 

 

Remember you need 1 nutrition and 1 fitness

((Example.

 

Nutrition Goal: To only eat out 2 nights this week

 

Fitness Goal: To get in a workout 4 days this week ))

 

In addition, below is a sample meal plan I put together for a client. Thought you could grab some ideas from it for planning this week :)

 

 

 

7 Day Sample Meal Plan with a couple of recipes.

 

Monday 

• Breakfast: Greek yogurt (2% Fat, plain or vanilla, Fage, Stoneyfield, Siggis, Chobani) with strawberries and gluten free granola or oats. • Lunch: Whole grain sandwich with vegetables. 

*If you choose to go out to eat, simple = better. Try to get a market fresh sandwich (Subway, Chick-fil-a, Au Bon Pain, Wendy’s). Avoid the fried, white bun, and processed fries. • Dinner: A grilled chicken salad, dressed in olive oil. A piece of fruit for dessert. (Recipes for baking chicken below**) o You can either purchase already grilled chicken form the salad bar at the grocery store or pre-baked a few chicken breasts on the weekend, put them in Tupperware and then use them throughout the week for sandwiches, wraps, salads, snacks.

 

Tuesday

• Breakfast: Oatmeal with raisins. o Bob’s Red Mill is the brand I purchase. The company makes all different gluten free products. • Lunch: Leftover chicken salad from the night before. • Dinner: Salad with vegetables, olives and feta cheese.

 

Wednesday

• Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit. • Lunch: Whole grain sandwich, with cheese and fresh vegetables. • Dinner: Ground turkey burger gluten free bun, cheese, lots of vegetables. Baked potato as side. (Recipe for turkey burgers below**)

 

Thursday

• Breakfast: Green Smoothie (Recipe below**) • Lunch: Leftover turkey burger from the night before. • Dinner: Baked salmon, served with quinoa and vegetables. (Recipe for easy 20-minute baked salmon below**)

 

Friday

• Breakfast: Eggs and vegetables, fried in olive oil. • Lunch: Greek yogurt with strawberries, oats and nuts. • Dinner: Gluten Free pasta with turkey meatballs, with salad. (Recipe below**).

 

Saturday

• Breakfast: Oatmeal with raisins, nuts and an apple. • Lunch: Whole grain sandwich with vegetables. • Dinner: Mediterranean pizza made with gluten free whole wheat, topped with cheese, vegetables and olives. (Buy a gluten free crust)

 

Sunday

• Breakfast: Omelet with veggies and olives. • Lunch: Leftover pizza from the night before. • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

 

Healthy Snacks

If you become hungry between meals, then these are acceptable snacks:

• A piece of fruit. • Carrots or baby carrots with hummus. • Some berries or grapes. • Leftovers from the night before. • Greek yogurt. • Apple slices, banana, pears, etc. with nut free soy butter.

 

 

 

RECIPES

 

Baked Chicken 4 skinless, boneless chicken breast halves 2 tablespoons olive oil 1 tablespoon coarse sea salt 1 tablespoon water, or as needed

INSTRUCTIONS

1. Preheat convection oven to 400 degrees F (200 degrees C). 2. Rub chicken breasts with olive oil and sprinkle both sides with salt and Creole seasoning. Place chicken in a broiler pan. 3. Bake in the preheated oven for 10 minutes. Flip chicken and cook until no longer pink in the center and the juices run clear, about 15 minutes more. An instant read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). 4. Remove chicken from pan. Pour water into the pan, while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Add more water if needed to dislodge the browned bits; serve alongside chicken.

 

Green Smoothie 

INGREDIENTS • 1 cup spinach fresh • 1 cup water • .5 cup pineapple* • .5 cup mango* • 1 banana peeled INSTRUCTIONS 1. Place spinach and water in blender. Puree until smooth. 2. Add fruit and blend again.

 

Turkey Burger Makes 4 Ingredients

• 1 pound ground turkey breast • 2 teaspoons garlic powder • 1 teaspoon Cajun seasoning • 1/4 teaspoon black pepper • 3 tablespoons light teriyaki sauce • 1 tablespoon water • Cooking spray • 1 large onion, cut into (1/4-inch-thick) slices (about 2 cups) • 1 teaspoon olive oil • 4 (1 1/2-ounce) hamburger buns • 8 (1/4-inch-thick) slices tomato • 4 curly leaf lettuce leaves

Instructions

1. Combine the first 4 ingredients in a large bowl. Divide the turkey mixture into 4 equal portions, shaping each portion into a 1/2-inch-thick patty. Combine the teriyaki sauce and water in a small bowl.

2. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add the onion slices; cover and cook 10 minutes or until onion is golden brown, stirring frequently. Stir in 1 tablespoon teriyaki mixture. Remove onion from pan, and keep warm. Add olive oil to pan. Add patties, and cook 5 minutes over medium heat. Add 3 tablespoons teriyaki mixture to pan. Carefully turn patties over, and cook for 3 minutes or until golden. Place 1 patty on bottom half of each bun, and top each patty with 1/4 cup onion, 2 tomato slices, and 1 lettuce leaf. Top with remaining bun halves.

Note: You can freeze any uncooked turkey patties for up to 1 month. To freeze, separate the patties with wax paper; place them in a heavy-duty zip-top plastic bag, remove excess air, seal, and freeze. Thaw in the refrigerator.

 

20 Minute Bakes Salmon

Serves 4 Ingredients • 1 salmon filet • ½ cup salted butter, melted • 4 tablespoons fresh lemon juice • 8 garlic cloves, crushed • 2 tablespoons finely chopped fresh dill Instructions 1. Preheat oven to 375 degrees. Line a 4 sided baking sheet with aluminum foil. Place the salmon in the middle of the foil. 2. In a glass measuring cup, combine melted butter, lemon juice, garlic, and dill. Whisk together. 3. Pour butter mixture directly over salmon. Pull the sides and ends of the aluminum foil up and pinch together, covering the salmon completely. 4. Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork.

 

Easy Turkey Meatballs (makes 10) 

Easy homemade baked turkey meatballs take just minutes to prep!

INGREDIENTS

• 0.5 pounds ground turkey (see notes) • 1/4 small onion, grated (or very finely chopped) • 1/2 clove garlic, minced • 1 egg white • 1/2 teaspoon Worcestershire sauce • 1/4 cup grated Parmesan cheese • 1/4 cup unseasoned breadcrumbs • 1/2 teaspoon Italian seasoning • 1/4 teaspoon kosher salt • 1/4 teaspoon black pepper • Pinch red pepper flakes (optional)

INSTRUCTIONS

1. Preheat oven to 400. Line a baking sheet with aluminum foil and spray with cooking spray for easy clean-up. 2. Mix all ingredients together in a large bowl until combined. Be careful not to over mix. I usually start with a fork to get things somewhat combined and then use my hands to gently mix it together well. 3. Shape into 1-inch round meatballs and place on prepared baking sheet. 4. Bake for 20-22 minutes, until done.

RECIPE NOTES Serve these meatballs with pasta and marinara sauce, or stuff them into a hoagie for a meatball sub. Or serve them as an appetizer with toothpicks and sauce for dipping. I use the 7% fat ground turkey; it’s lean but still has good flavor. You could also sub lean ground beef here, if you prefer. You can easily double the recipe and bake extra meatballs to freeze. Cool then place the extra baked meatballs in a labeled freezer Ziploc bag and remove excess air before sealing. To reheat, just pop a batch in the microwave. Start with 1 minute then add time in 30-second intervals until they are heated through. You also can heat them on the stove in a pan as you warm up your marinara sauce.

 

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