2021 Week 12 Spice rubbed grilled Pork or Chicken

Ingredients 4 TBSP Coconut sugar 4 TBSP salt 1 TBSP paprika 2 TBSP mustard powder .5 tsp black pepper 1 pinch dried oregano 1 pinch dried thyme Pork chops Directions 1. In a small bowl, mix all ingredients except pork. 2. Rub mixture on both sides of pork. 3. Grill over medium heat until desired…

2021 Week 12 Crockpot Chicken Teriyaki

Ingredients  1 pound boneless chicken breast  5 oz teriyaki sauce  16oz bag of frozen stir fry vegetables  Directions Label a ziploc bag. Combine all ingredients in the bag.  Place bag in the freezer.  When ready to use, place contents in a crockpot and cook all day on low.  Enjoy!  

2021 Week 12 Dijon Chicken Marinade

Ingredients: 1/3 cup Dijon mustard 1 teaspoon ground cayenne pepper 2 tablespoons red wine vinegar 1/4 cup oil Instructions: 1. In a small mixing bowl, combine the Dijon, pepper, and vinegar. Blend until smooth. 2. Stir in the oil and continue blending until well incorporated. Use to marinade chicken. 3. Grill until done.  4. Enjoy! 

2021 Week 12 Bacon and Egg Roll ups

Ingredients  6 large eggs 2 tbsp. milk 1/4 tsp. garlic powder kosher salt Freshly ground black pepper 1 tbsp. butter 1 tbsp. chopped fresh chives 18 slices bacon 2 c. shredded Cheddar Directions In a large bowl, whisk together eggs, milk, and garlic powder and season with salt and pepper. In a nonstick skillet over medium heat, melt butter. Add eggs and scramble, 3…

2021 Week 12 Crockpot Sweet and Sour Chicken

INGREDIENTS 2 pounds boneless, skinless chicken breasts 1/4 cup soy sauce 1/4 cup sherry 1/4 cup rice vinegar 1 tablespoon brown sugar 1 tablespoon tomato paste 1 teaspoon crushed garlic 1 teaspoon chopped ginger INSTRUCTIONS 1. Place the chicken breasts in the bottom of a 4-quart slow cooker. 2. In a small bowl combine the…

2021 Week 12 Southwest Chicken

Ingredients: 1 tomato, quartered 1/2 onion, cut into chunks 1/4 jalapeno pepper 2 cloves garlic 1/4 cup oil 1 Tablespoon lime juice 1/4 cup cilantro leaves Instructions: 1. Combine all ingredients in the bowl of a blender. Blend until smooth. Use to marinade chicken. 2. Grill and enjoy! 

2021 Week 12 Crockpot Pepperoncini Beef

INGREDIENTS 2-lb boneless beef chuck shoulder roast 12oz jar of pepperoncinis 6 cloves of garlic, peeled 1/2 teaspoon pepper DIRECTIONS 1. Label your freezer bag. 2. To your freezer bag, add all ingredients (including juice from pepperoncinis). 3. Remove as much air from the freezer bag as possible, seal, and lay flat in your freezer. 4….

2021 Week 12 Quinoa Protein Balls

Ingredients  1 cup No Whey  1/2 cup almond butter 2 cups cooked quinoa  1/2 cup almond meal  1/2 cup dried mulberries  3/4 tsp liquid stevia  Directions Mix all ingredients together in a bowl.  Add mulberries and gently fold in.  Roll into 20 balls  Refrigerate and enjoy! 

2021 Week 12 Shrimp, Broccoli and Noodle Mason Jar Salad

Ingredients 3/4 cup shredded broccoli slaw 1/3 cup cooked brown rice spaghetti 1/3 cup snow peas, halved 2 ounces cooked shrimp 2 teaspoons golden raisins 2 tablespoons sliced green onions 1 teaspoon toasted sesame seeds 1 tablespoon low-fat sesame-ginger salad dressing (I used Bragg’s dressing) 1 tablespoon orange juice 1/2 of a small orange, cut…

2021 Week 12 Menu

The menu for the coming week! #MyTrainerMelissa Monday  Breakfast – Bacon & Egg Roll ups (make ahead on Sunday afternoon) Snack – Quinoa protein balls (make ahead on Sunday afternoon) Lunch – Shrimp and Noodle Mason Jar Salad (make ahead on Sunday) 
 Dinner – Spice Rubbed Chicken                    Tuesday 
 Breakfast – Bacon & Egg…

2021 Week 11 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 …

2021 Week 11 Baked Ginger and Pear protein squares

Ingredients 2 and 1/2 cup gluten free old fashioned rolled oats 1 and 1/2 cup unsweetened vanilla almond milk  1/4 cup pure maple syrup or 8-10 drops of stevia  1 tablespoon vanilla extract 2 teaspoons cinnamon 1 scoop pea protein powder  3 teaspoons ground ginger 1/2 teaspoon salt 2 tablespoons coconut sugar  2 medium-size pears,…