January 20-26, 2019
THIS WEEK
Put It All Together
Hopefully you are still going strong at our 31 workout challenge for the month of January. This week take a look at your nutrition menu throughout your day and work on meal planning.
THINGS TO PRACTICE:
1. 31 Workout Challenge. Keep plugging away at your 31 day challenge. I know many of you are doing great at staying on track and hitting all your workouts this month. If it has been a rough month for you, just do the best you can to finish the month strong and up your workout game over the next 11 days.
2. Plan Your Meals. I am sure you have heard it said that failure to plan is planning to fail. This principle should also be applied to your weekly nutrition game plan. Spend some time outlining what your meals will be for this week. Make sure to include breakfast, snacks, lunch, and dinners. Having a healthy game plan ahead of time will make a big difference on your food choices as the week goes on. Take a look at the sample daily menus below to help give you a framework on how to put together your nutrition game plan. Include lean sources of protein and lots of vegetables and fruits. Avoid processed foods such has crackers, sweets, chips, pastas, etc.
Day 1:
Breakfast: Overnight crock-pot oats with walnuts and dried cranberries, with bulletproof coffee
Snack: Apple and almond butter
Lunch: Greek power bowl- kalmata olives, cucumbers, tomatoes, feta, garbanzo beans, red onion, hard boiled egg, quinoa
Pre-workout snack: Rx Bar
Dinner: One pan chicken fajitas
Day 2:
Breakfast: Mini egg muffins- egg, onion, broccoli, and bell pepper, with bulletproof coffee
Snack: Veggies and hummus
Lunch: Left over one pan chicken fajitas
Pre-workout snack: Homemade power balls
Dinner: Whole 30 greek burger (see recipe below)
Day 3:
Breakfast: Superfood smoothie, with bulletproof coffee
Snack: left over homemade power balls
Lunch: Tuna tahini apple salad lettuce wrap
Pre-workout snack: Rx Bar
Dinner: Egg roll in a bowl
GETTING STARTED:
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THIS WEEK’S RECIPES
GOOD EATS
We love to keep meals healthy, easy, and tasty! Try some of these awesome recipes this week.
Superfood Smoothie
One of the easiest ways for us to sneak in some greens for ourselves (and our kids) is through smoothies!
Roasted Cauliflower and Chickpea Salad
This salad is quick and flavorful! Perfect for a quick side dish or light lunch!
Whole30 Greek Burger
I don’t know about you guys, but we BBQ all year round at our house! This recipe is a fun, tasty twist on the good ol’ burger!