2018 Week 47 – The menu for the coming week! @MyTrainerMelissa @FoothillsWellnessCenter We were out of town last weekend so no time for meal prep, however you can still eat healthy! Monday Breakfast – Breakfast Bar Hendersonville Coop Snack – Dark Chocolate Protein Balls Lunch – Grab and Go Salad from Hendersonville Coop Dinner –…
Month: November 2018
2018 Week 46 Crockpot Java Roast Beef
Ingredients 5 garlic cloves, minced 1-1/2 teaspoons salt 3/4 teaspoon pepper 1 boneless beef chuck roast (3 to 3-1/2 pounds) 1-1/2 cups strong brewed coffee 2 tablespoons arrowroot 1/4 cup cold water Directions 1. Mix garlic, salt and pepper; rub over beef. Transfer to a 4-qt. slow cooker. Pour coffee around meat. Cook, covered, on…
2018 Week 46 Shrimp and broccoli
Ingredients 5 cups broccoli florets 1 tablespoon grated lemon rind, divided 1 tablespoon fresh lemon juice 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 1 1/2 pounds peeled and deveined large shrimp Cooking spray 2 tablespoons extra-virgin olive oil 1/4 teaspoon crushed red pepper Instructions Preheat oven to 425°. Cook broccoli in…
2018 Week 46 Crockpot Hawaiian Chicken
INGREDIENTS: 2 pounds boneless, skinless chicken breasts 3 cups chicken broth 1 cup pineapple juice 1 cup crushed pineapple 3 cloves garlic 1 teaspoon salt 1/2 cup apricot jam 1/4 cup soy sauce 2 tablespoons teriyaki sauce 1/4 cup hoisin 1/4 teaspoon crushed red pepper flakes DIRECTIONS: Place the chicken breasts, chicken broth, pineapple juice,…
2018 Week 46 Taco Mason Jar Salad
Ingredients 2 tablespoons chills powder 1 tablespoon ground cumin 2 teaspoon ground kosher salt 1 1/2 teaspoons hot smoked paprika 1 teaspoon cayenne pepper Tacos in a mason jar 1 tbsp EVOO 1 1/4 lb ground turkey 2 tbsp taco seasoning 1 cup shredded lettuce, shredded 1 cup salsa 1/3 cup greek yogurt guacamole Directions Combine everything…
2018 Week 46 Superfood Protein balls
Ingredients 1/2 cup almond butter 1/4 cup hemp hearts 1/2 cup unsweetened coconut 1/2 cup gluten free oats, coarsely ground 1 cup brown rice cereal 1 TBSP spirulina 1 tsp maca 1 scoop No Whey 1/4 cup maple syrup or brown rice syrup or 6-8 drops liquid stevia pinch of sea salt Directions Combine all…
2018 Week 46 Chicken, Bacon and Ranch Frittata
Ingredients: 1 small Onion, chopped 1 Chicken breast, cooked and cubed or shredded 6-8 slices Bacon, cooked and chopped 8 large Eggs 1/4 c full-fat Coconut milk 1 tbsp Coconut oil 2 tbsp organic ranch seasoning mix 1 medium Tomato, thinly sliced 1/4 tsp Garlic powder 1/2 tsp Sea salt freshly cracked Pepper to taste…
2018 Week 45 Flat Iron Steak
Ingredients: 1 Flat Iron Steak, trimmed of fat 1 slice of Roquefort Blue Cheese 6 Tbsp water 1/2 cup fresh squeezed lemon juice 1/2 tsp lemon zest 2 1/2 Tbsp coconut sugar 1 1/2 tsp kosher salt 7 1/2 Tbsp extra virgin olive oil 1/2 cup watercress, trimmed and washed Directions: Set a grill pan…
2018 Week 46 Menu
2018 Week 46 – The menu for the coming week! @MyTrainerMelissa @FoothillsWellnessCenter Monday Breakfast – Chicken, bacon and ranch frittata (make ahead on Sunday afternoon) Snack – Super food protein ball (make ahead on Sunday afternoon) Lunch – Taco Mason jar salad (make ahead on Sunday) Dinner – Shrimp and broccoli Tuesday Breakfast –…
2018 Week 45 Crockpot Flank Steak
Ingredients 1 1.5-2 pound flank steak 1/4 cup of tomato vinegar 1/2 cup beef broth 2 TBSP seasoning – I use this one. Instructions Place flank steak in the bottom of the crockpot. Pour all ingredients over the top of the flank steak Cook on low or keep warm all day. Enjoy!
2018 Week 45 Chicken with Pepperoni & Marinara Sauce
Ingredients Cooking spray 1/2 teaspoon minced fresh garlic 16 slices uncured pepperoni, coarsely chopped 1/4 teaspoon dried oregano 1 1/2 cups lower-sodium organic marinara sauce 2 tablespoons chopped fresh basil 2 teaspoons olive oil 1 1/2 pounds chicken breast or thighs 1/4 teaspoon freshly ground black pepper 1 cup shredded part-skim mozzarella cheese Instructions Preheat…
2018 Week 45 Crockpot Creamy Pesto And Sun Dried Tomato Chicken
Ingredients 2 Teaspoons ghee 1 Teaspoon olive oil 6 Boneless chicken breasts 1/2 Cup chicken stock 1 Package organic ranch seasoning mix 1/2 Cup basil pesto, drain excess oil 1/2 Cup sun dried tomatoes, drained and chopped 1/4 Cup Greek Yogurt Instructions Spray the inside of your Crock-Pot® slow cooker with a non stick cooking spray. Heat a…