Meal Prep: Chicken with Pasta and ROTEL Sauce & Chicken with Rice and Roasted Vegetables.

Hello all,

Sorry for such sparse updates on here (see last post).  However, this will be my main source for meal prep recipes and workout information.  Sadly, this may be one of my last "fun" meal preps, as I plan to start doing an easier and more plain meal prep so that I can hit my macros for bulking (more on that in a different post). Anyways, lets have at it!

Ingredients Needed:

• 1 bundle asparagus (make sure they are thin)
• 1 pack baby carrots
• 1 pack sweet baby peppers
• 1 medium yellow onion
• 2 green peppers
• 1 box whole wheat angel hair pasta
• 1 box brown rice
• 1 pack boneless, skinless chicken breast (about 2.5lbs or enough for ten 4oz servings)
• 2 cans ROTEL

(For this meal I am just going to put all of the prep in one set of directions)

• Preheat Oven to 375 F
• Wash and cut your asparagus, and put in a roasting pan with the carrots, and baby peppers.  Lightly drizzle with olive oil and season with pepper, garlic powder, paprika, red pepper flakes and light salt.  Cover with foil and set aside.
• Before you start using the cutting board for the chicken, go ahead and clean and dice the onion and green pepper.  Place in a large skillet with coconut oil.
• While your oven is preheating, open the package of chicken breast and cut into ~4oz pieces (I used an electronic food scale to make sure my measurements were correct).  Put on a pan lined with aluminum foil and season with pepper, chili powder, paprika, garlic powder and red pepper flakes.
• Once the oven has preheated, pop in the vegetables and the chicken.  Cook for 35-40 minutes.
• While the chicken and vegetables are cooking, cook the entire box of pasta, and rice.
• Turn the skillet with your peppers and onion on to medium-high and saute until the vegetables start getting soft.  Once they have, add both cans of ROTEL, and continue to cook on medium-high for about 5 minutes.
• Once all ingredients have finished cooking, take the sauce off the heat.

Finishing the Dish:

• Each container gets 4oz chicken breast.
• In 5 containers put 1 cup brown rice.
• In another 5 put 1 serving size of pasta (food scales are handy here!!!)
• Top the pasta and chicken with the pepper, onion and ROTEL mixture.
• To the containers with rice and chicken, split the roasted vegetables evenly among containers.

Viola, that is it!  As always, stay healthy! 

My Posts.

Hey all,

Sorry for a lack of posting as of late, I have been doing a lot on my instagram as it is easier on me since I don't need to be by a computer.  So go and follow me on there if you want more updates. Also, I will be doing a smaller meal prep this week as I go on vacation on Wednesday and hope to have some stuff to share when I get back.

Stay healthy!

Fitness Regimen: Phase 1

Here is a quick overview of the first phase of workout & general nutrition plan that I made for my friend to meet their goals.  If you would like to join in, or would like one customized for you, don't be afraid to ask!

I am not sure what kind of equipment you have, so these workouts may be modified so that you don't need to have a gym membership.  This will be for the first two weeks of the plan, and we will go from there onto the other phases (Phase 2 - Trimming, Phase 3 - Building).  Make sure you keep me updated on your cardio and the amount of weight lifted on the workouts so that we can adapt and change this to fit your needs.

Conditioning Phase (Weeks 1 - 2):

This phase of the workout plan is used to start conditioning the muscles to prepare for more intense weight-lifting and cardio regimens.  This will allow us to move onto the Trimming Phase and then the Building Phase.  To get "cut" we first need to prepare your body for the intense workouts that we will be performing in the weeks ahead, then we will begin more of the weight loss process.  However, during this process you may lose some muscle mass as well, which is why we finish on a "Lean" Building Phase so that we can build the amount of muscle that you desire without gaining excessive amounts of fat.  Finally, we will maintain the muscle once you reach your desired level of fitness.

Monday: AM: 15-30 minutes of cardio and abs

Try to run 2 - 3 miles or as much as time will allow.  Don't worry if you have to take breaks on and off at first, just try to complete as much as possible.  A general ab workout is fine here, and isn't necessary, but welcomed.

PM: Chest & Back Workout (detailed below)

Each workout to be done 4 sets of 8-12 reps:

BACK

-Barbell Bent Over Row

-Dumbbell One Arm Row

-Pull ups (wide grip: 4 sets to failure)

-Lat Pulldowns (equipment permitting)

CHEST

-Flat Bench Press

-Incline Dumbell Flyes

-Decline Dumbell Press

-Pushups (4 sets to failure)

Feel free to switch out any of the above with the following:

BACK

-Cable Row

-Dead Lift

-Hammer Strength Row

-Incline Rear Dumbbell Flyes

-Reverse Pec Deck

CHEST

-Peck Dec

-Incline Bench

-Decline Bench

-Flat Bench Flyes

-Cable Cross Overs

Tuesday: AM: 15-30 minutes of cardio

Wednesday: AM: 15-30 minutes of cardio and abs

PM: Arms Workout (detailed below)

4 sets 8-12 reps:

ARMS

-Incline Dumbbell Curls

super set with

-one arm overhead extensions

-Barbell Drag Curls

super set with

-One Arm Dumbbell Kickbacks

- 21's

super set with

-Standing Dumbbell curls until failure

-Skull Crushers

super set with

-Close Grip Bench Press to failure.

Thursday: AM: 15-30 minutes of cardio

Friday: AM: 15-30 minutes of cardio and abs PM: LEGS (detailed below)

4 sets of 8-12 reps

LEGS

-Squat (May substitute for Sumo Squat, Hack Squat or One-Leg Squats)

-Walking Dumbbell Lunges

-Romanian Deadlift

-Leg Extensions (grab a dumbbell between your feet while sitting down and raise your feet until your legs parallel to the ground)

-Leg Curls (lying on your stomach grab a dumbbell between your feet and raise your feet until they are perpendicular to the ground)

-Weighted Calf Raises

Saturday: AM: 15-30 minutes SLOW CARDIO and stretching

Sunday:

REST DAY. But seriously....rest day, take it easy.

Nutritional Plan:

This will really be the bread and butter (hah made a pun) of your workout plan.  This is because you can only do soooo much at the gym.  Your body is 30% gym, 70% nutrition.  If you stick to this, you will see the results you want.

Mornings (Pre-Cardio, ~30 minutes before): 1 banana

1 handful of unsalted roasted nuts

Breakfast (Post Workout):

2 eggs over easy (hot sauce is welcome)

1 serving oatmeal (1/2 cup dry) or a whole wheat bagel

1 cup coffee (BLACK)

Between Breakfast & Lunch Snack:

Apple or other fruit

Lunch (and some of my nutritional ramblings):

See any of the meal prep plans, I would suggest starting with the citrus baked chicken and chicken and veggie soup.  We are trying to get most of your carb and fat intake earlier in the day so that your body has time to use up the energy before bed time.  However, we may end up increasing your carb intake at some point during the next two phases: don't be afraid of carbs!!!! It is a big misconception that these are the bad guys, while they do add weight when taken in certain quantities (and not working out), they are essential fuel for the body during intense workout phases.  They also help to add muscle mass in building phases.  The amount you consume will change as we continue along in the program.

Dinner (post workout when you lift in the PM):

(see mealprep/lunch)

1 protein shake 

Additional Snacks:

-If you still feel hungry, have some extra fruit or chopped vegetables on hand to grab as a quick snack.

-Reduced Fat Triscuits and Hummus (small serving size)

-Banana Protein Cookies (I have the recipe on my blog)

-Water, drink plenty of it

-Green Tea

Cheat Meals:

If possible plan these to be once a week (or less) and on a workout day, so that some, if not most, of it will be burned off during the workouts.  But don't beat yourself up if you have more than one a week, it happens!  Just get back to your plan and stick with it.

Alcohol:

Don't.....just don't.  But that is unrealistic for most people (heck I still drink every now and then).  On days you plan to drink cut out some of the fats in the diet and limit it to wine or a hard liquor with diet soda.  If it MUST BE BEER, then go for it, just do so in moderation and limit your carbs on that same day. Try and make sure to not do it the same day as a cheat meal.  There is more science to all of this, but we will just leave it at this for now.  Also please stay hydrated while drinking (one glass of water per alcoholic beverage).

If you have any additional questions, please don't be afraid to ask.  I will be working on your next Phase of the process and get back to you before we begin.

Meal Prep: Chicken, Cucumber and Jalapeno Wrap with a Greek Yogurt Spread and Black Beans & Roasted Asparagus and Roasted (in husk) Corn with BBQ Chicken.

Ingredients Needed:

• 5 ears of corn
• 2 bundles asparagus
• 1 cucumber
• 5-7 jalapenos
• 3 cans organic low sodium black beans (were on sale)
• 1 family pack of skinless boneless chicken breasts (~4.5lbs)
• 1 pack of light flatbreads (contains ~6)
• 1-2 individual packs of non-fat greek yogurt (not flavored)
• BBQ Sauce

 Roasted Asparagus and Roasted (in husk) Corn with BBQ Chicken:

• Preheat Oven to 350 F
• Line a pan with aluminium foil and spray with oil
• Clean the asparagus, and wash.  Place them on the baking sheet and drizzle with olive oil and season with garlic powder, pepper and lightly with salt. Put them on the bottom rack for about 30 minutes
• Take the corn and place them directly onto the top rack and cook for 30-40 minutes.
• While the vegetables are cooking, take out the chicken and cut into approximately 6oz pieces.  Five of these pieces will be used for this dish and the rest will be used for the next. Season with garlic powder, pepper, paprika, red pepper flakes and lightly with salt. (I seasoned mine with a BBQ rub that I made myself, but that is a secret recipe).  Cook once the vegetables are done on 375 F for 40-50 minutes.

Finishing the Dish:

• Take out the vegetables and let them cool.  Split the asparagus evenly among the containers.  Take the corn and 'de-husk' it.  Making sure to get all of the stringy fibers off of it and cut it in half to fit in the container.  Add .5 - 1 tbsp of BBQ sauce to top the chicken.

Chicken, Cucumber and Jalapeno Wrap with a Greek Yogurt Spread and Black Beans:

• The chicken should already be cooking with the chicken mentioned in the above meal prep, so while that is cooking, cut, clean, and dice the jalapenos and place in a skillet with coconut oil. 
• Saute the jalapenos until they are done.
• While the jalapenos are sauteing, cut the cucumber into thin slices and place in a bowl.
• Open the cans of black beans, drain and wash.

Finishing the Dish:

• Each container gets 1 cup of black beans.
• On the side, get a tortilla and spread greek yogurt on it and place cucumber slices.
• Chop the chicken and place ~6 oz on the tortilla.
• Top with sauteed jalapenos.

NOTE: I was asked earlier if the tortillas would get soggy if I made them before hand.  While in the past I made them the day of, I found it easier to make these at home instead of hauling the ingredients around with me everywhere I went.  Will let you know if they are soggy or not in the days to come!

As always stay healthy.

Fitness Regimen

Hello Everyone,

I recently had a friend come to me and ask me to prepare a fitness and dietary regimen for them.  I completed the first phase of the regimen today and will be posting it on this blog along with updates on their progress.  Feel free to follow along or to ask for your own, I am always glad to help.  As always, stay healthy!

We All Start Somewhere

Meal Prep: Chicken and Vegetable Soup

This is my first time making a soup, it is very hearty, I hope you enjoy!

Ingredients Needed:

• 1 pack chicken thighs (they were on sale this week, get over it!)
• 1 lb baby carrots (peeled and washed)
• 1 medium yellow onion
• ~1 lb fresh green beans 
• ~3 - 4 medium - small potatoes (washed)
• 2 cans low sodium, fat free chicken broth (you can make your own as well)
• spices (pepper, salt, paprika, red pepper flakes, garlic powder)

Directions:

• Preheat Oven to 375 F
• Put chicken on an oiled and lined pan and cook for 30-45 minutes
• Clean the green beans and snap off the ends (if you really don't know how to clean green beans, I am sure you can find it on Google!)
• Cook the beans in a pot of water and season.  Cook until mostly done.
• While green beans are cooking, chop up potatoes, carrots and onion. (cut the potato in half, and then cut in half again long ways.  Afterwards, cut into less than .5" slices. Cut the carrots in half and dice the onion.)
• In a LARGE pot, add both cans of broth, and 2 cups of water.  Cook on low-medium.
• Add vegetables as they are ready. 
• When chicken is ready, cut into pieces and add to pot.  When green beans are ready, do the same.
• Season with spices to taste. Also add water as needed/to the consistency you desire.  If you want a more broth-based soup, add more water.  If you want a more vegetable/chicken based soup, add less water.
• Cover mixture once all of the ingredients are added and turn to low or warm.  Continue to stir and season as necessary (Can take many hours).
• Once everything is combined and tastes good, let cool on the stove for 30 min - 1 hour.  (I suggest cooking it longer so that vegetables get cooked through and all of the flavors meld).

Finishing the Dish:

• Split into ~6 servings equally.

As always, stay healthy.

Meal Prep: Citrus Baked Chicken with Peppers and Onions and Pasta

Hello all,
This week I am giving you two meal prep meals, both of which can be made separately or together and can give you 6 meals each!  The first one is my citrus baked chicken:

Ingredients Needed:

• 1 family pack chicken thighs (no skin)
• 2 green peppers
• 2 red peppers
• 1 medium red onion
• 2 small-medium oranges
• 2 small-medium lemons
• 1 pack wheat angel hair pasta
• spices (salt, pepper, garlic powder)
• fresh parsley
• garlic
• olive oil

Directions:

• Preheat oven to 375 F
• In a roasting pan, evenly space all chicken thighs (it is okay if they are touching)
• Season to taste with the spices, fresh parsley and garlic and drizzle with olive oil
• Juice one lemon and one orange into the pan and over the chicken.  Cut the remaining lemon and orange into slices and place over the chicken.
• Put into oven for 30-40 minutes and finish for 5 minutes on broil
• While the chicken is cooking, cook the pasta, and dice the green pepper, red pepper and red onion
• In a large skillet heat some oil (coconut is preferred), and saute the peppers and onions until done.

Finishing the Dish:

• Each container splits the pasta and vegetables evenly (a little more than a serving).
• Each container also gets a chicken thigh, a citrus slice and 1-2 tbsp of the juices left over in the pan.

Voila! That is it. Stay healthy.

Best Ab Exercise

Something I can not stress enough about working out, getting in shape, losing weight, gaining muscle, etc. is that you can't reach your goals when all you eat is junk!  Your body is 30% hard work in the gym and 70% of your diet.  So do your abs a favor and eat clean and healthy.

Team Hercules

Here are the some of the #TeamHercules workouts if you would like to give them a go (will update them as more are available):

Meal Prep: Stuffed Chicken with Rice and Spinach-Filled Meatballs with Pasta.

Hello all, sorry for what seemed like a bit of an absence.  I went on a lake trip with some of my buddies last week and got back just in time to make this for the week.  Enjoy.

Ingredients Needed:

• 2 lbs lean ground beef (I would go for the 96% or 98% lean)
• Family pack chicken thighs or breasts (You want about five 6oz pieces)
• 1 large bag of spinach
• 4 roma tomatoes
• 1 medium red onion
• 1 box of brown rice (enough for five 1 cup portions)
• 2 boxes of whole wheat spinach noodles
• 1 package reduced fat feta cheese

Stuffed Chicken with Rice:

•  Preheat the oven to 375 F
• Take out chicken and butterfly them (remember portion sizes, try to keep them around 6oz)
• In the middle of each piece of chicken, place a handful of spinach, chopped red onion, 2 -3 slices of tomato and 2 tbsp of the feta cheese.  Use toothpicks to keep them closed. Don't forget to season them!
• Place chicken on a baking sheet and cook for 20-40 minutes, make sure it is cooked all the way through.
• For the rice follow box directions.

Finishing the dish:

• Each meal gets one stuffed chicken and 1 cup of cooked brown rice.

Spinach-Filled Meatballs with Pasta:

• Set oven to 405
• Take spinach and chop well until you have 3 cups
• Dice red onion until you have 2 cups
• Put Spinach, meat, onions and seasonings (pepper, salt, garlic, red pepper flakes) into a large bowl and mix well with hands.
• Portion out meatballs evenly so that you have about 3 per meal (you may have one or two extra) 
• Cook for 15-30 minutes or until cooked through.

Finishing the dish:

• Each meal will get about 2oz of spinach pasta, and 3 meatballs.  Feel free to add any leftover spinach, and add 2 -3 slices of roma tomato. Top with 1 tbsp feta cheese.

Viola, that is it! Stay healthy.

Chest Workout #2

Decline Bench Press:
12, 10, 8, 6 (increasing weight with each set)

superset with

Push ups
4 sets to failure

Hammer Strength Flat Bench:
12, 10, 8, 6 (increasing weight with each set)

superset with

Push ups
4 sets to failure

Incline Dumbell Flyes
12, 10, 8, 6 (increasing weight with each set)

superset with

Push ups
4 sets to failure

Decline Cable Flyes:
20, 20, 20, 20 (start light and increase weight with each set)

Make Yourself

You Vs. You

It's just that simple.

Team Hercules

Welp, looks like I found my new training guide.  Make sure you check out Dwayne Johnson's  Facebook and Twitter for more information. #TeamHercules

 http://www.teamhercules.com/

Meal Prep Recipe: Spicy Chicken Chili

So this week I did a classic with my Siracha Chicken and Roasted Veggies, but I also did a Spicy Chicken Chili which I will give the recipe for in this post.  Let's get to it:

Ingredients:

• 2 lbs of ground chicken or turkey (low fat of course)
• 1 can reduced sodium black beans
• 1 can reduced sodium corn
• 1 can ROTEL Hot
• 1 small can tomato paste
• 1/2 of a red onion (the other half went with the roasted veggies)
• 3-4 jalapenos

Spicy Chicken Chili:

• Clean and chop the jalapenos and half of the red onion.
• Place the ROTEL, tomato paste, beans (drained and washed), corn (drained), onion and jalapenos into a large pot and add ~ 2 ROTEL cans full of water (sorry for the odd measurement, you can add more or less depending on how 'saucy' you want it to be). Bring mixture to a simmer, then cover and put on low heat.
• In a large skillet cook your ground meat until fully cooked. Season with pepper, red pepper flakes and Mrs. Dash.
• Once meat has cooked through, drain any excess fat and add to the pot with the other ingredients.
• Now do the rest of your meal prep while the chili is cooking!  Continue to taste and season to your liking.

Finishing the Dish:

• I split the chili between 6 containers, but you could also do between 5.  Just depends on your taste!

As always, stay healthy!

Don't Be Upset

Focus on the things you can control like effort and hard work with your own two hands.  The work you put in will lead to your success.  Just don't be upset by the results you didn't get with the work you didn't do.  Work hard, push yourself and kill your goals.

30-Day Challenge

Hello all,

I will be doing a 30-Day Challenge here shortly, one that I have been planning for a while.  Some of the general guidelines are as follows:

• No Booze (this one is a killer for me, I love to relax and have a beer after work)
• Healthy Eating
• No Cheat Meals! (yes for 30 Days)
• Weight Lifting 6 Days A Week
• Cardio 3 Days A Week
• One Rest Day A Week

I will be posting the workouts, updating my progress and outlining my days as I do them, so feel free to join!  Also, for any questions, comments, etc.  Feel free to email me at dtwarros03@gmail.com

As always stay healthy!

Push Through.

This is something that can apply to any fitness level and it is something that I believe everyone should take to mind.  Go into the gym with a plan, a workout, a goal and don't stop even if you get tired.  Push through it and don't stop until you achieve it.  Yes it will suck, and you may feel it tomorrow, but you will thank yourself later for it.  Don't stop when you get tired.  Stop when you are done and then do it all over again.

Meal Prep Recipe: Hawaiian BBQ Chicken and Veggies

Hello all,

I am back from the week-long hiatus and here with a meal prep recipe.  This only comes as one since I already have dinner stacked up for the week. Let's get to it:

Ingredients:

• 1 red bell pepper
• 1 orange bell pepper
• 1 yellow bell pepper
• 1 small-medium red onion
• 1 can pineapple chunks
• 1 family pack of chicken drumsticks

(I had leftover BBQ sauce from a previous meal prep, as well as Mrs. Dash already on hand)

Hawaiian BBQ Chicken and Veggies:

• Preheat the oven to 375 F
• Cut the bell peppers and onions into chunks and place in the bottom of a large skillet (heated to medium) with 1 tbsp coconut oil
• Saute the vegetables and season with pepper, garlic and Mrs. Dash.
• Once the veggies are done to your liking add the can of pineapple chunks (with the juice) and turn heat down to low
• On a baking sheet, (aluminum oil and sprayed with oil) place all drumsticks and season to taste. Cook 35 minutes, take out of the oven turn over (remember to season the other side!) and put back in the oven for another 20-30 minutes.
• Take the veggies and with a slotted spoon, split evenly among five containers.
• Put the skillet back on the burner (still on low) and add 3 tbsp of BBQ Sauce of your liking.  I would suggest a spicy BBQ sauce, as the pineapple juice will be sweet.  Stir the sauce well and allow it to mix completely.

Finishing the dish:

• Add to drumsticks to each container and drizzle sauce on the drumsticks and vegetables.

Viola that is it!

Stay healthy!

Update

Sorry for no posts this week and past weekend. I've had my handful with this little one. I will be getting back into it this next week.

Stay healthy!

Leg Workout

15-20 minutes on treadmill, at full incline  ~ 2.5 - 3 mph setting

Barbell Squat:
15, 12, 10, 8, 6, 4, 4, 4 (increasing weight with each set until 4, then three at 4)

Walking Lunges:
16, 16, 16 (moderate weight)

tri-set with

Straight Leg Deadlifts:
10, 10, 10 (moderate weight)

tri-set with

Box Jumps:
10, 10, 10

Weighted Calf Raises
3 sets to failure.

My Arm Workout for Tomorrow

EZ Bar Preacher Curls:
10, 10, 10, 10, 10, 10 (use a moderate weight and focus on the 'squeeze' of each rep.  Hold at the op for a 3 count.)

Reverse Grip Tricep Pulldowns:
10, 10, 10, 10 ,10, 10 (same as above)

21's:
3 sets (7 low, 7 high, 7 full range, increase weight per set)

super set with

Dips:
3 sets to failure

Alternating Dumbell Curls:
3 drop sets x3 (start heavy until failure, drop weight and do until failure, drop one last time and do until failure)

super set with

Skull Crushers:
3 drop sets (same as above)

Thought For Today.....

The thing about fitness is that people always try and find that easy fix, that one trick that will get them "cut" and have "six pack abs" in a week.  That, or they want to look like that person they saw on television.  Everyone wants immediate satisfaction.  In reality, it takes hard work and dedication.  It takes time.  So don't give up!  You are stronger, and better today than what you were yesterday.  You are your biggest competition when it comes to fitness.  So today be better than you were yesterday, so that you can be even better tomorrow.

Have a great weekend all!

Morning Workouts = The Best

Always start your day with a positive attitude and be hungry to achieve more.  You will be surprised at how much of a difference it will make. Wake Up. Kick Ass. Repeat.

Back Workout

This was the back workout that I did yesterday.

Dead Lift:
15, 12, 10, 8, 6, 4 (increasing weight with each set, make sure to go heavy here)

V-Bar Lat Pulldowns:
15, 15, 15, 15 (increasing weight with each set)

Reverse Pec Deck:
15, 15, 15, 15 (increasing weight with each set)

Barbell Row:
15, 12, 10, 8, 6, 4 (increasing weight with each set)

Reverse Cable Crossovers:
20, 20, 20, 20 (do with a light/moderate weight and focus on form and squeeze)

Cable Row:
3 Sets to failure

GNC - $19.99 Sale

For those that use supplements, there is an online only sale where some of their products that usually go for $30+ are on sale for $19.99, TODAY ONLY.  Find the link below:

http://www.gnc.com/19-99-Sale/family.jsp?categoryId=30790176&csm=585595421&csc=3705396&csa=589234641&csu=3733992

Dwayne Johnson Motivation

Meal Prep Recipe: Chicken and Veggie Burritos with Greek Yogurt Spread & Beef and Veggie Kabobs

 Meal prep time again! I used some leftovers I had from a dinner the night before (the mushrooms, and chicken breast) so this meal came out to be a little cheaper, but should stay around the $40-$50 range for the week.

Ingredients Needed:

• 3 yellow bell peppers
• 3 green bell peppers
• 2 medium red onions
• 2 cans hot ROTEL
• 2 cans low sodium black beans
• 1 can pineapple chunks
• 1 pack wooden skewers
• 1 pack sliced mushrooms
• 1 pack of chicken breasts (about 5-6 5oz breast, or about 2-2.5 lbs of chicken) (was on sale!)
• 1 pack of stew beef (it was on managers special for half off)
• 1 pack of flatbread wraps (low carb high fiber)
• 1 package of no fat greek yogurt

Chicken and Veggie Burritos:

• Preheat oven to 375 F
• Place chicken on a baking sheet and season you your liking, I used paprika, garlic powder, pepper, chili powder (great and under appreciated seasoning right here) and red pepper flakes
• Cook chicken for 45 min - 1 hour depending on how thick it is
• While chicken is cooking, wash and cut 1 green pepper, 1 yellow pepper, 3/4 of a red onion and drain and wash the black beans.
• Put the peppers and onion in a large skillet with some oil in the bottom and cook on medium high heat for 5-10 minutes.
• After cooking add black beans and both cans of ROTEL. Mix well.
• Then cover and reduce heat to medium or medium low and cook until vegetables are done.
• Once chicken is finished, let cool and then dice.

Finishing the Dish:

•  Split among 6 containers the vegetables and chicken evenly.
• When you are ready to eat, pull out a flatbread and spread some greek yogurt on sheet and add the vegetables and chicken.  Roll up and enjoy.

Beef and Veggie Kabobs:

•  Cut up the remaining vegetables in bigger slices and separate into bowls.
• Marinade and season steak to your liking.
• Place a piece of foil on the counter top so that you can keep your counter clean.
• On skewers place onion, green and yellow pepper, mushrooms, pineapple and beef chunks.
• Make sure to place them ~ .5" apart to allow them to cook better.
• Put as many as you can on a baking sheet and then put in the oven for 15 minutes or so (keep an eye on them to make sure everything cooks evenly)
• (Brush kabobs with seasoning before putting them in the oven)

Finishing the Dish:

• Split evenly among the five containers.  Mine had ~3 kabobs per meal.

Viola and you are done.  Enjoy and stay healthy!

Meal Prep Recipe: Asparagus and Carrots Wrapped in BBQ Chicken with Roasted Potates and Oranges & BBQ Chicken Drumsticks with "Campfire" Roasted Veggies

Meal prep for the week, and this time it was only ~ $36 for all the meals!  Which is exciting to me, save money and eat healthy!  Let's get to it

Ingredients Needed:

• 1 bunch of asparagus (thick kind if you prefer)
• 1 5lb bag of red potatoes
• 1 bunch of green onion
• 3-4 whole carrots
• 1 red onion
• 2 green peppers
• 5 oranges
• 1 package thin cut chicken breast (you could also buy 1 pack of chicken breast and butterfly them yourself, just depends on personal preference)
• 1 package chicken drumsticks
• 2 cans no salt added french cut green beans
• 1 small bottle of your favorite barbeque sauce (just watch for sugars and sodium)

Asparagus and Carrots Wrapped in BBQ Chicken with Roasted Potatoes and Oranges:

•  Preheat oven to 405 F
• Wash all of your vegetables (carrots, asparagus, green onion and 3-4 red potatoes)
• Trim the bottom off of the asparagus and cut the carrots in half.  Cut the green onions into similar lengths as the others.
• Wash potatoes thoroughly, and if you don't have a scrubber, you can peel them. and quarter each, or into equal size bites.  Place on a baking sheet (lined with foil and sprayed with oil)
• Season potatoes with Mrs. Dash, or pepper, red pepper flakes, garlic powder, etc.
• Butterfly your chicken (if you bought whole breasts), and lay them out and flatten them with a pan, mallet, your fists, etc.
• Place ~3 asparagus and .5 carrots with 1-2 green onions in the middle of the chicken and roll it up.
• Add 1 tsp, of barbeque sauce and spread over chicken.
• Place all of the chicken onto a baking sheet (lined with foil and sprayed with oil)
• Put potatoes into oven.
• After potatoes have been in the oven for ~ 5 minutes, add the chicken and cook for 15 minutes (always make sure that your chicken is cooked all the way through!).

Finishing the Dish:

•  Split the potatoes evenly among the containers and place one chicken serving in each as well.
• Add 1/2 orange to each, or cut fresh whenever you are ready eat

BBQ Chicken Drumsticks with "Campfire" Roasted Veggies:

• Preheat oven to 375 F
• Wash all the vegetables (Green pepper, red onion, remaining potatoes, etc.)
• Slice the green pepper and red onion into strips.  Cut the red potatoes into thin slices.
• Get a long piece of foil and place it on the counter.  Place 1-2 tspoon of coconut oil in the middle and spread.
• Drain the 2 cans of green beans and place onto the foil with peppers, onion and potatoes, mix together.
• Season with pepper, red pepper flakes, garlic powder and top with 4 tsp barbecue sauce.
• Grab additional foil and make a large foil "tent", covering all the vegetables.
• Place foil "tent" on a baking sheet (lined with foil in case of leaks).
• Place chicken drumsticks on a separate baking sheet (lined and oiled) and season to your taste (may add ~1/2 tsp of BBQ per drumstick)
• Place both chicken and vegetables in oven.
• Cook for 30 minutes, and remove chicken, flip, season the other side and return to oven for an additional 30-35 minutes.

Finishing the Dish:

• After everything has been taken out of the oven, open the foil "tent" (be careful will be hot!) and let cool for a few minutes.
• With a large spoon split vegetables evenly among containers, and give each container 2 drumsticks.

And viola that is it! Stay healthy all and feel free to drop me a message/email with comments, suggestions, requests, etc.!

Shoulder Workout

Dumbbell Shoulder Press:
20, 15, 12, 10, 8 (increasing weight with each set)

Barbell Upright Rows:
15, 15, 15, 15 (increasing weight with each set)

Dumbbell Lateral Raises:
10, 10, 10, 10, 10 x3 (This is a pyramid set. Start with a light weight, get ten, then increase weight, get ten more and increase weight again, get ten then drop weight, get ten and then drop weight again for a final ten reps.  Repeat 3 times)

Seated Rear Dumbbell Raises:
15, 12, 10, 8 (increasing weight with each set)

super set with

Seated Front Raises:
15, 12, 10, 8 (increasing weight with each set)

Smith Machine Shoulder Press:
2:00 minutes x3 (put a moderate weight on and get as many reps as you can in two minutes, you can take a short breather if you can't do another rep, but keep going hard until the two minutes are up)

Meal Prep Recipe: Stuffed Poblano Peppers with Brown Rice and Flatbread Pizza.

This has probably been my favorite meal prep thus far, and it is delicious!  The pizza was sent in as a request and the stuffed poblano peppers are a twist on stuffed jalapenos.  The great thing about the pizza is that you can put any toppings that you want on it, the choice is yours!  Without any further details, lets get to it

Ingredients Needed:

•  10 poblano peppers
• 1 medium red onion
• 1 bunch green onion
• 1 package grape or cherry tomatoes
• 1 bunch of asparagus
• 1 banana pepper (optional)
• 1 can sweet no salt added corn
• 2 cans hot ROTEL (use whatever heat level that you want)
• 1 package low carb flatbread sheets (I picked up a pack of 6 near the bakery in Kroger)
• 1 box of brown rice
• 1 package of chicken thighs
• 2lbs your choice of lean ground meat. (I found lean ground turkey for sale at Kroger for 0.99 a pound)
• 1 large container of 2% greek yogurt (4 cups)
• 2 5oz packages of low fat feta cheese
• 1 bag of low fat mozzarella cheese

Stuffed Poblano Peppers:

• Preheat oven to 425 F
• Cook ground meat in a skillet until browned and add both cans of ROTEL.  Cook until done through and drain in a strainer.
• Clean the peppers and cut in half.  Remove seeds and place on an aluminum foil-lined baking sheet (remember to spray lightly with oil).  All of my peppers fit on two 11x17 baking sheets.
• In a large bowl combine ~2 - 2.5 cups of 2% greek yogurt and 1 package of low fat feta cheese.  Add chopped green onions to your liking and season with pepper, salt and garlic powder.
• Add the meat and ROTEL mixture to the yogurt mix and combine.
• Evenly split the mixture into the poblano peppers and top with some mozzarella
• Cook in the oven for 20-25 minutes or until cheese is melted and golden brown.

Finishing the Dish:

• Cook the box of brown rice and split evenly among 5 containers (approx 1 serving each)
• Each meal gets 4 halves of poblano peppers.

Flatbread Pizza:

•  Preheat oven to 375 F
• In a skillet or in the oven cook chicken thighs and season with your choice of Mrs. Dash (for the oven cook 375 F for ~30-35 min). Cut the chicken into small pieces and place in a bowl.
• Wash the asparagus, red onion and grape tomatoes. Cut the tomatoes in half, cut the asparagus into ~1" pieces or less and chop the red onion.  Place in separate bowls.
• Drain the can of sweet corn, rinse and place in another bowl.
• In a large bowl mix the remaining greek yogurt and feta cheese.
• Line baking sheets with aluminum foil and spray lightly with oil.
• Take flatbread sheets and spread the cheese and yogurt mixture evenly.
• Take toppings (chicken, asparagus, corn, red onion, tomatoes, etc.) and sprinkle over top of the sheets, put as much or as little as you would like.
• Once the toppings are to your liking, top with mozzarella cheese and carefully transfer them to the baking sheets. 
• Cook in the oven for 15 minutes or until flatbread is crispy and cheese has melted.

Finishing the Dish:

• One pizza is counted as a meal.  I had to cut mine up to fit them in my meal containers.

And viola that is it!  Although this meal prep did take a little longer, it was well worth it.  I will make sure to post my receipt on here for those who are wondering about the price.  I remember my price being around $47.08 for the whole trip, but that included a few extra things for myself, so the actual price was around $40-$45.   Be sure to make a request if you would like me to make a meal prep recipe for you. As always, stay healthy!

Meal Prep Recipe: Chicken & Veggie Salad Bowl with Cilantro Jalapeno Hummus and Baked Cod Over Veggie Rice

Time for another meal prep!  Sorry if this one is not as inspired as some of my past ones have been, I was in the middle of moving to my new apartment and had to throw something together quickly. The good thing about this one is that it only took me about an hour to do!  Pretty simple for when you need to prep on a time crunch! Let's get to it

Ingredients Needed:

• 2 cucumbers
• 1 bunch cilantro
• 2 jalapenos
• 1 red onion (sweet will do as well)
• ~4-5 small to medium tomatoes
• 2 bags of spinach and lettuce salad mix
• 3 bell peppers (I went with an orange, red and yellow)
• 3 lemons
• 2 15 oz cans of garbanzo beams
• 1 bulb garlic
• 1 box brown rice (minimum 5 servings)
• 1 family pack boneless skinless chicken thighs
• 1 family pack of alaskan cod (I only got this because it was on sale for a good price!)

Chicken & Veggie Salad Bowl with Cilantro Jalapeno Hummus:

Chicken & Veggie Salad Bowl:

• Preheat the oven to 400 F
• Get out a baking sheet, cover with aluminum foil and spray lightly with oil
• Season chicken thighs (I used a mixture of red pepper flakes, pepper, salt, and some Mrs. Dash I had from a previous week's meal prep) and space them evenly on baking sheet.
• Put in the oven for 30-35 minutes
• Chop vegetables for the salad bowl and put them in as you like! This is where this dish can be changed so easily, just choose whatever vegetables are your favorite, no need to stick to this recipe. (Remember some of these will be used for the veggie rice)

Cilantro Jalapeno Hummus:

• I suggest making one bunch at a time, as my blender was crappy and didn't like handling both of the batches at once (food processor would work even better!). So I will just be giving instructions on how to make a SINGLE batch.
• Drain a can of garbanzo bean
• Stem, chop and dice 1 jalapeno
• Cut up the amount of cilantro you would like
• dice 2 cloves of garlic
• Put all ingredients into a blender, add olive oil as needed and season to taste with pepper and salt.

Finishing the Dish:

• Portion out the cut up veggies, chicken and hummus evenly into containers.
• When you are ready to eat, just add the salad mix and squeeze a half of lemon (or to taste) over the salad and get at it! (If you want to ahead of time, you can chop everything into more manageable size pieces before you put them in containers)

Baked Cod Over Veggie Rice:

Baked Cod:

• Preheat oven to 350 F
• Line baking sheet with foil and spray with oil. Space fish evenly on baking sheet and season to taste. I used a half of lemon, salt, pepper and of course, red pepper flakes.
• Put in the oven for ~30 minutes

Veggie Rice:

• Make enough brown rice for 5 servings.
• After rice has been cooked chop the remaining vegetables from the above entree and add to the rice and mix thoroughly. (I had peppers, onion, cilantro and tomatoes in mine)

Finishing the Dish:

•  Split fish and rice evenly among containers.

Viola that is all!  Hope everyone enjoys and I promise to make some more inspired meals for next week.  As always, stay healthy!

Workout Motivation

Since I feel like I have not posted much in terms of workout motivation, I am making sure to post some today.  As always, stay healthy!

Found at http://go-the-extra-mile.tumblr.com/ 

First Workout! Chest Workout

Hey guys just thought I would drop this workout for everyone to try out. This one is a favorite of mine, that I do when I need a good burn.  For those that like an additional challenge (which I usually do) , add an additional rep or two to the end of each bench press at 4 or 2 reps respectively.  For those that wonder, I use a one and a half to two minute rest per set, or less depending on my goals for that day.

Flat Bench:
20,15,12,10,8,6 (increase weight with each set)

Incline Bench:
20,15,12,10,8,6 (increase weight with each set)

Decline Bench:
20,15,12,10,8,6 (increase weight with each set)

Dumbbell Pullovers:
10,10 x3 (Drop set, get 10 with heavier weight and then drop for 10 more reps)

Push Ups:
150 (total reps)

Meal Prep Recipe: Fajita Chicken with Veggies and Black Beans & Personal Sized Stuffed Meatloaf with Roasted Veggies and Rice

Hey everyone, sorry for such a late post this week.  I have been out of town for work and hadn't gotten a chance to post the recipe from this past Sunday.  So without anymore waiting, lets get to it.

Ingredients Needed:

• 2 lbs of your ground meat of choice (think turkey or chicken, and if you are willing to spend the extra money, bison)
• 1 family pack of boneless skinless chicken thighs (usually contains ~7, if you need more protein, I would suggest buying two packs)
• 2 green peppers
• 2 jalapenos
• 1 medium red onion
• 2 yellow squash
• 1 head of fresh broccoli
• 1 bag of square cut carrots (or you grab them whole and cut them yourself)
• 2 cans reduced sodium black beans
• bunch of cilantro (I had some left over from a previous meal prep)
• 1 box of Uncle Ben's whole wheat brown rice
• 1 pack of low carb tortillas
• Mrs. Dash Fiesta Lime OR Southwest Chipotle Seasonings

Fajita Chicken with Veggies and Black Beans:

For the Chicken:

• Preheat oven to 375 F
• Line a baking sheet with aluminum foil and spray with oil
• Place the thighs evenly spaced onto the sheet and season with Mrs. Dash seasoning of choice on both sides
• Cook for ~ 35 minutes
• You can slice the chicken after it cooks, or do it right before eating.

For the Veggies:

• Cut the squash, green pepper and red onion into similar size pieces (remember to save around half of a green pepper and about one quarter of the red onion for later)
• Heat up a large skillet or wok with oil in the bottom
• Toss in all of the veggies and saute until done.  Season with Mrs. Dash to taste.

Finishing the Dish:

• Drain and rinse both cans of low sodium black beans and split evenly among your 5 containers.
• Split the vegetables evenly among containers.
• Split the chicken among the containers (for even portions, some of my containers had 1.5 thighs instead of just one).

That should be it! Make sure to bring along the low carb tortillas for when you want to eat the meal.

Personal Sized Stuffed Meatloaf with Roasted Veggies and Rice:

For the Meatloaf:

• Set the oven to 400 F
• Take the remaining onion and green pepper and dice.  Dice the two jalapenos and add cilantro to taste, set aside in a bowl.
• Take the ground meat and put in a large bowl, season with pepper, salt, garlic powder and cayenne pepper and mix.  Add the bowl with the diced veggies and mix.
• Grab a muffin pan and spray with oil. Portion the meatloaf into the muffin pan evenly (mine had about 10)
• Top the meatloaf with a sauce of your preference (ketchup, Siracha, etc.)
• Put in the oven for 30-40 minutes or until done through

For the Roasted Veggies:

• Line a baking sheet with aluminum foil and coat lightly with oil.
• Wash and cut the broccoli and open the bag of carrots.
• Spread the veggies on the baking sheet, and season with pepper and crushed red pepper flakes.
• Spray lightly with oil to coat.
• Put in the oven for 15-20 minutes (with the meatloaf) or until roasted to your desired texture.

Finishing the Dish:

• Prepare 5 servings of rice (about 5 cups cooked)
• Each container gets 1 serving of rice, 2 meatloaves and a portion of the roasted veggies.

Viola and that is it! As always, stay healthy.

Taking Meal Prep Requests!

Have a favorite meal that you want to eat everyday of the week, but it just isn't that healthy, or you don't know how you would cook it in bulk and at a low cost?  Well fear no longer!  I am now taking requests for meal prep recipes.  The idea is simple, either comment below or use the contact me box on the sidebar of my blog.  Each week I will pick a request and turn it into a healthy and low cost meal prep for the week.  I will also let you know when the recipe is up, how much it cost for the ingredients and how it tastes.

As always stay healthy.

Meal Prep Recipe: Sweet & Spicy Chicken Meatballs with Pineapple Salsa over Baby Spinach

It's meal prep time again!  Today I will post my recipe for my sweet and spicy chicken meatballs with pineapple salsa.  Lets get to it.

Ingredients Needed:

• 3 pounds ground chicken
• 2 cans of chopped pineapple (or fresh pineapple, whatever your preference)
• 1 medium red onion
• 2 red bell peppers
• 2 orange bell peppers
• 1 bunch of cilantro
• 2 containers of ready to eat baby spinach
• Honey and Siracha Sauces

For the Chicken Meatballs:

• Put all of the ground chicken in a large bowl and season with pepper, garlic salt, red pepper flakes, honey and Siracha. (This is going to be messy! Also if you want to spice these meatballs up feel free to add red onion, scallions, etc. to the mix to give them that extra bit of pop!)
• Cover the bowl and store in the refrigerator for 30 minutes to one hour to marinate (During this time I prepped the salsa and was cooking my chicken, rice and veggies for my other meals.)
• Once the meatballs have marinated, preheat the oven to 400 F, line baking sheets with foil and spray with oil. (As a short side note: extra foil wouldn't hurt on this one! If the sweet and spicy sauce leaks onto the pan and caramelizes, then clean up can be a little more of a hassle.)
• Make the meatballs whatever size you want, and depending on your macro intake/protein and caloric needs.  I made 14 giant ones, and had some for a snack while I was prepping the meals.
• Put them in the oven for 15 minutes.
• Pull the meatballs out of the oven, flip the meatballs and pour some sauce over them.
• Return to the oven for 15 minutes.

For the Sweet & Spicy Sauce:

• This is all about taste and personal preference for the sauce.
• I mixed some honey and Siracha sauce with some of the leftover pineapple juice from the salsa, and that was it! I liked mine spicy so I added more Siracha than honey.

For the Pineapple Salsa:

• Wash the red onion, red and orange peppers and the cilantro.
• Finely dice ~ 1/2 of the red onion and put in a large bowl
• Cut and dice 1.5-2 of each of the peppers and add to the onion
• Drain both cans of pineapple (Save some of the juice for the sauce!), and cut/dice into smaller pieces, and add to the other ingredients.
• Finely chop the cilantro and add as much as you would like, mine was a bit cilantro heavy because I love the taste, also season the mixture with salt and pepper.

Finishing the dish:

• Place baby spinach in the bottom of each container, as little or as much as you want.
• Split the pineapple salsa evenly between the five containers.
• Each container got two meatballs that were topped with additional sauce.

Viola and you are done! Enjoy and stay healthy!

UPDATED Snack Recipe: 3 Ingredient Banana Bread Cookies

So, I found this recipe a long time ago and I love it.  It is a very simple recipe and is a healthy snack for when you are craving something sweet!

Ingredients Needed:

• 2 large bananas (I think they taste better if they are browned)
• 1 cup rolled oats
• 1/4 cup chopped walnuts

How to Cook:

• Preheat oven to 350 degrees
• Line baking sheet with aluminum foil and spray lightly with oil
• Mash the bananas in a large bowl
• Add oats and walnuts and mix together
• Put tablespoons of the mixture onto baking sheet spaced apart~ 1-2"
• Bake for 12-15 minutes (You want to make sure they are cooked all the way through or else the banana can spoil and won't keep for very long.)

Viola you are done!  I may try to throw some chocolate protein powder in one of my next batches and see how that tastes, will keep you guys updated.

As always, stay healthy

UPDATE:

I just cooked some tonight with a scoop of vanilla protein powder (as I didn't have any chocolate) and they were delicious. A must try!

Meal Prep Recipe: Ground Turkey Stuffed Peppers

For lunch this week I made some delicious ground turkey stuffed peppers.  My dinner resembled the Siracha Chicken that I made last week, only I changed up the types of vegetables I used (fresh this time) as well as the sauce I used on the chicken.  So for this week I am posting my recipe for the stuffed peppers that I made.  If you have any questions feel free to ask!

Ingredients Needed:

• 10 Bell Peppers (Yes 10, you will be eating two at a time.  I went with five red and five orange, as they are my favorites.  As an additional side note, you may want to make sure that the peppers have a flat bottom, or can stand up on their own, as it will make your life easier later.)
• 3lbs of Lean Ground Turkey (You can substitute any lean ground meat in here, but try to keep it <15% fat)
• 1 bunch of green onions
• 1 sweet yellow onion
• 1 can Hot RO*TEL diced tomatoes and green chilis
• 2 cans reduced sodium black beans
• low sodium spaghetti sauce of choice
• spices of choice

For the Peppers:

• Preheat oven to 400 F
• Line baking sheets with aluminum foil and lightly spray with oil.
• Cut the tops off all of the peppers, clean the insides and remove the seeds. (I prefer to save the tops of the peppers and cut any excess off for some bite size peppers to snack on.)
• Put the peppers top down on the baking sheets and put in the oven for 10 minutes.

For the Filling:

• Heat ~1 tbsp oil in a large skillet.
• While the skillet is getting hot dice half or all of the onion, and all of your green onions (Depends how much you want in your filling.)
• Sautee the onions in the skillet until they are just about cooked and add in the whole can of RO*TEL.
• Continue to heat until you get a nice simmer.
• Take your meat and start to put it in the skillet, crumble it as you do so that you aren't working with giant chunks of ground meat when you mix your filling.
• Season the meat to taste I used Chili Powder, Crushed Red Pepper Flakes, Pepper, Garlic Powder and a touch of Salt.
• Add in some of the green onions and cook until the meat is done.
• Strain the filling and get out all of the grease and excess juices in the bottom of the pan.

 Finishing the dish:

• By now your peppers should be done cooking and sitting on the side, turn your peppers over so that the opening is now face up.
• Spoon in 1 - 2 tbsp of the spaghetti sauce into the bottom of the pepper.
• Fill the pepper up with all the goodness you just cooked! (I tried my best when doing this to keep it lightly packed and the portions even so that I could know how much protein I was getting each day.)
• Top with another spoonful of spaghetti sauce and some green onions.

Viola and you are done!  If you plan on eating the peppers after cooking them, you can put them back into the oven for another 5-10 minutes, but I transferred all of my peppers into my containers for my lunches throughout the week.  I also added 1-1.5 servings of the low sodium black beans (strained and rinsed) for additional carbohydrates and protein for the meal.

As always, stay healthy.

Meal Prep Recipe: Spicy Siracha Chicken, w/ Veggies and Brown Rice & Baked Tilapia w/ Black Bean, Corn and Avocado Salsa and Spinach

This is my first meal prep recipe for the blog so please forgive me if I leave anything out, and if you have any questions feel free to ask!  Also, if you use this for anything please give me credit, thanks!

This recipe is intended to make 5 lunches and 5 dinners for the week with some left overs.

Ingredients Needed:

• 1 pack of chicken drumsticks (at least 10 per pack)
• 3 bags of Kroger Mixed Frozen Vegetables (I was lazy this time around and used two bags of peppers and onions and one that was a mixed bag but you can use whatever you like or cook them fresh!)
• 1 box of whole grain brown rice
• 2 Packs of Tilapia Fillets, (Not the Frozen kind!)
• 1 can black beans (low sodium)
• 1 can sweet corn
• 2 avocados
• 2 large bags of baby spinach ~ 5oz
• 1-2 Cups of Pico De Gallo (can be found in Kroger next to the produce)

For the Chicken:

• Preheat Oven to 375 F
• Cover baking sheets with aluminum foil and lightly spray with oil.  Place drumsticks on pan 1-2" apart.
• Spice drumsticks with whatever you would like, I did a mix of pepper, garlic salt and cajun seasoning and then brushed it with Siracha Sauce.
• Cook for 30 minutes then remove from oven and turnover.  Make sure to spice the other side
• Cook for another 35 minutes and you're done.

For the Tilapia:

• Keep the oven at 375 F
• Cover baking sheet with aluminum foil and lightly spray with oil. Place fish on pan and season to taste
• Cook for 30 minutes.

Black Bean, Corn, Avocado Salsa

• Combine the can of black beans and corn into a strainer and rinse thoroughly with water.
• After rinsing, place in a large mixing bowl
• Chop up the 2 Avocados
• Add the Pico De Gallo and chopped avocados to the bowl
• Stir and season to taste

Veggies

• Put a small amount of oil in the bottom of a large pan
• Add all three bags of veggies and cook until they are just about done.
• Strain  them if there is any excess water, and set aside

Rice

• Read the box......seriously, but make sure you have enough servings for each meal you make! (I had a little over 6 cups of cooked rice, which was perfect for me. A serving is usually 1 cup cooked).

Viola and everything is cooked and ready to be put into containers for your meals for the week.  I personally use the Glad Tall Entree Tupperware containers, as they seem to fit everything into one.

For the Chicken, Rice and Veggies.

• Split all Vegetables evenly among portions
• 1 Cup of Cooked Rice
• 2 Chicken Drumsticks

For Tilapia

• Add as much spinach as you would like!
• Add 1 cup of the salsa

In a separate container store the Tilapia (so when you microwave it, it will not wilt the spinach or heat up the salsa).

Add any leftovers to a container for a healthy snack when you are extra hungry.

That is it!  I hope everyone enjoys and stay healthy!

Hello everyone!

I am going to make this first entry short and sweet, as it is somewhat of my kickoff post for this blog.  This blog will be dedicated to my sharing of workouts, nutrition/meal prep ideas, motivational quotes and some of my workout music for anyone that would like to sit here and read about it.  I will be posting at least once a week when I do my meal prep to share my recipes with you, and depending on how my week is going I may post more.

Thank you for reading and stay healthy!