2021 Week 9 – The menu for the coming week! @MyTrainerMelissa @FoothillsWellnessCenter Monday Breakfast – Protein Waffles (make ahead on Sunday afternoon) Snack – Almond Joy Protein Bites (make ahead on Sunday afternoon) Lunch – Simple Mason Jar Salad (make ahead on Sunday) Dinner – Grilled Balsamic BBQ Steak Tuesday Breakfast – Lunch (Same…
Month: March 2021
2021 Week 9 Simple Mason Jar Salad
Ingredients Dressing 3 T. raw almond butter 1 T. unseasoned rice wine vinegar ⅛ tsp. salt 1 T. maple syrup 2 t. toasted sesame oil Salad 3 cups mixed greens 1 stalk celery, diced 2-3 radishes, thinly sliced 1 green apple, thinly sliced and soaked in salted water to prevent browning ⅓ cup walnuts 2…
2021 Week 8 Protein Waffles
Ingredients 1 1/2 cups oat flour 2 teaspoons baking powder 1/2 teaspoon salt Pinch of cinnamon 3/4 cup room temperature unsweetened almond milk 1/4 cup + 1 tablespoon melted coconut oil or 5 tablespoons ghee, melted 2 large eggs 2 tablespoons maple syrup 1 teaspoon vanilla extract 1 scoop No Whey – pea protein powder …
Announcement!
For those of you who have followed my journey last year, 2020 was not the nicest to me or many that I know. I am now back in North Carolina and trying to get settled into a new town and home. Lucky to have found a gym close by that I can teach at. As…
2021 Week 9 Almond Joy Protein Balls
Ingredients 2 cups dates .25 cup unsweetened coconut flakes 2 cups almonds .25 cup unsweetened cocoa powder .25 tsp sea salt .4 tsp vanilla extract 1 scoop No Whey powder 1-2 TBSP unsweetened almond milk or coconut milk .5 cup unsweetened coconut flakes for rolling Instructions Place almond in food processor and process. Place dates,…
2021 Week 8 Grocery Shopping List
Produce 4 cups spinach Butternut squash Almonds Chopped red cabbage 1 avocado 10 garlic cloves 2 large yellow onion 6 sprigs thyme Zucchini Potato Green bell pepper Red bell pepper Mushrooms (optional) 2 tomatoes 1 lemon Deli Extra sharp cheddar cheese Monterey Jack cheese Parmesan cheese Meat 12 boneless, skinless chicken breast 2 Chicken thighs …
2021 Week 8 Vegetable Quiche
Ingredients 6 -8 large eggs 1 1/2 cups (6 ounces) extra sharp cheddar cheese, shredded & divided 1 1/2 cups (6 ounces) Monterey Jack cheese, shredded & divided 1/2 cup unsweetened Almond milk 1/2 cup gluten free flour (about 2 1/4 ounces) 1 teaspoon baking powder 1/2 teaspoon salt 1 (16-ounce) carton fat-free cottage cheese Extra virgin olive…
2021 Week 8 Powerhouse Mason Jar Salad
Another popular recipe from week 52 of the 2016 52 week eating healthy challenge! To view this recipe please click here. https://www.facebook.com/notes/onfire-healing/week-52-power-mason-jar-salad/884933488315014
2021 Week 8 Blueberry Cheesecake overnight oatmeal
Ingredients 1 cup gluten free old fashioned rolled oats 1 scoop No Whey pea protein powder 2 TBSP Chia seeds ½ cup unsweetened almond milk ½ cup Greek yogurt 1 cup frozen blueberries 6-8 drops of stevia ¼ cream cheese/Greek yogurt mixture 4-6 drops of stevia ½ TBSP Lemon juice Instructions Combine oats, protein powder…
2021 Week 8 Baked Greek Chicken and Veggies
Ingredients 4 boneless skinless chicken breasts, pounded to even thickness salt and pepper to taste mediterranean seasoning 1 lemon, thinly sliced 2 tablespoons vegetable oil 1 red bell pepper, chopped or sliced .5 cup kalamata olives, halved 1 medium onion, chopped or sliced 2 tablespoons capers Instructions 1. Preheat oven to 400 degrees. Season chicken…
2021 Week 8 Crockpot Chicken and Rice
Ingredients 2-4 chicken breasts 1 can cream of mushroom soup – I used Amy’s brand 2 Tbsp dried minced onion flakes 1 box Brown rice Directions Place chicken in bottom of slow cooker. Sprinkle chopped onion over top. Top with cream soup. Cover and cook on low 7-8 hours. Cook rice according to package directions. Before serving,…
2021 Week 8 Garlic Parmesan Chicken
INGREDIENTS: 1 cup chicken broth 2 lbs. chicken thighs or chicken breast Sea salt and fresh ground black pepper to taste 1 lb. green beans 5 cloves for garlic, chopped 2 TBSP chopped fresh thyme or 1.5 tsp dried thyme Grated Parmesan cheese for serving Chopped fresh parsley, for serving DIRECTIONS: Combine all ingredients in…