2017 Week 18 – The menu for the coming week! #MyTrainerMelissa FoothillsWellnessCenter Monday Breakfast – Egg Waffles (make ahead on Sunday afternoon) Snack – Banana bread protein waffles (make ahead on Sunday afternoon) Lunch – Quinoa salad (make ahead on Sunday) Dinner – On the road traveling to Charlotte Tuesday Breakfast –…
Month: April 2017
Week 17 Honey Garlic Steak
Ingredients 2 steaks (sirloin or ribeye work the best!) 2 tablespoon olive oil 2 tablespoon soy sauce 4 tablespoons honey 1 clove garlic, minced Directions Combine all ingredients except water in a freezer bag. Turn to coat chicken. Freeze or refrigerate overnight. Grill or bake in a 425 degree oven for 20-30 or until chicken…
Week 17 Lemon Ginger Chicken
Ingredients 2 chicken breast 2 tablespoon olive oil 2 teaspoon lemon juice 2 teaspoon minced ginger 1/4 teaspoon salt (optional) 1/4 teaspoon red pepper flakes Directions Combine all ingredients except water in a freezer bag. Turn to coat chicken. Freeze or refrigerate overnight. Grill or bake in a 425 degree oven for 20-30 or until…
Week 17 Jerk Chicken
Ingredients 2 Chicken breast 1 teaspoon dried thyme leaves 1 teaspoon ground allspice 2 tablespoon coconut sugar 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 tablespoon garlic powder 1/4 teaspoon cinnamon 1/4 teaspoon cayenne 2 tablespoon olive oil 2 tablespoon lime juice Directions Combine all ingredients except water in a freezer bag. Turn to coat chicken. Freeze or refrigerate…
Week 17 Sweet Chili Chicken
Ingredients 2 Chicken Breast 3tablespoons soy sauce 6 tablespoons sweet chili sauce 2 tablespoons water (add just before baking) Directions Combine all ingredients except water in a freezer bag. Turn to coat chicken. Freeze or refrigerate overnight. Grill or bake in a 425 degree oven (don’t forget to add the water!) for 20-30 or until…
Week 17 Cilantro Chicken
Ingredients 2 chicken breasts 2 tablespoon olive oil 2 tablespoon lime juice 10 drops of liquid stevia 1/4 cup cilantro leaves, chopped 1 clove garlic, minced ⅛ teaspoon salt Directions Place all ingredients in a freezer bag turn to coat chicken. Place back in freezer or marinate in the fridge overnight. Grill or bake at…
Week 17 Orange Overnight Oatmeal
Ingredients 2 cups unsweetened almond or coconut milk 1-2 scoops of No Whey protein powder 2 cups gluten free rolled oats 1 cup plain Greek yogurt 1/2 cup flaked coconut 2 oranges, zested (4 teaspoons) 10 drops of liquid stevia 1 teaspoon snipped fresh thyme Directions MAKES: 6 SERVINGS 1. In large bowl stir together…
Week 17 Cajun Shrimp Mason Jar Salad
Ingredients 1 cup cooked and cooled quinoa 2 Roasted red bell peppers Grilled cajun shrimp – 1 lb. 4 cups of spinach Directions Makes 4 jars! Divide quinoa (1/4 cup) among mason jars then layer in the following order: peppers, cajun shrimp and fill jar with spinach to the top. Serve with guacamole or greek…
Week 17 Cauliflower & Kale Frittata
Ingredients • 2 cups small cauliflower florets • 1/4 cup water • 5 cups chopped kale • 3 cloves garlic, minced • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt, divided • 1/4 teaspoon ground pepper, divided • 8 large eggs • 1/4 teaspoon smoked paprika • 1/2 cup crumbled goat cheese Directions Heat…
2017 Week 17 Menu
2017 Week 17 – The menu for the coming week! #MyTrainerMelissa #FoothillsWellnessCenter Monday Breakfast – Cauliflower & Kale Frittata (make ahead on Sunday afternoon) Snack – Orange Overnight Oats (make ahead on Sunday afternoon) Lunch – Cajun Shrimp Mason Jar Salad (make ahead on Sunday) Dinner – Cilantro Lime Chicken Tuesday Breakfast…
2017 week 16 Key West Gilled Chicken
Ingredients 3 tablespoons soy sauce 2 Tbs. honey 1 tablespoon extra virgin olive oil Juice of 1 Lime 1 teaspoon minced garlic 1 teaspoon fresh cilantro, finely chopped 2 Tbs. Red Bell Pepper, Finely Chopped 4 boneless chicken breast halves Directions In a shallow bowl combine soy sauce, honey, extra virgin olive oil, lime juice, garlic, bell…
2017 Week 16 Chimichurri Chicken
INGREDIENTS 4 skinless, boneless chicken breast halves 3 tablespoons extra virgin olive oil 12 ounces fresh young green beans 1 tablespoons extra virgin olive oil 3/4 cup packed Italian parsley 1 tablespoon cider vinegar 2 cloves garlic, halved 1/4 teaspoon crushed red pepper 1 lemon, peel and juice DIRECTIONS Brush chicken with 1 tablespoon of the oil; sprinkle 1/4…