1 cup diced sweet potato
1 cup asparagus trimmed and cut into thirds.
1 cup chopped red bell pepper
1 cup chopped red onion
1 tablespoon olive oil
1 tablespoon dijon mustard
2 tablespoons balsamic vinegar
1/2 – 1 teaspoon salt plus more to taste
1 teaspoon garlic powder
1-2 teaspoon dried basil
1/2 teaspoon black pepper
Feta, fresh herbs optional for topping
Place prepared vegetables into a large bowl. Set aside.
In another small bowl, whisk together oil, mustard, vinegar, salt, garlic powder, basil, and pepper.
Pour over vegetables.
Let marinate for at least 30 minutes, if possible.
Pre-heat oven to 425 degrees
Dump veggies onto prepared sheet then spread into an even single layer.
Bake for 20-30 minutes, stirring every 10 minutes.
You may need more or less time depending on the cut of your veggies.
Taste and re-season, if necessary, and enjoy!
Total Fat 4g
Total Carbohydrates 25g
Dietary Fiber 5g
1 mile jog
Push-ups 1 min
Step ups 1 min
Partnered throw downs -abs 1 min
Tricep Dips – 1 min
Jump rope- 1 min
bicycle crunches – abs 1 min
Run/walk 2 miles
Shoulder Press 1 min
Box jumps on bench or curb 1 min
Flutter kicks – abs 1 min
Partnered hamstring trust fall – 1 min
Step up- hr riser 1 min
High knees lower abs 1 min
DB plank rows 1 min
Bent over DB rows 1 min
Hollow holds 1 min
Plank leg lifts 1 min.
Supermans 1 min
Burpees 1 min
Hills 20 min
Weave the tree line down and up.
1/2 tablespoon coconut oil
1/2 pound sweet potatoes diced
1/2 large red pepper diced
1/2 large green pepper diced
1/2 large yellow onion diced
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon salt more to taste
1/2 teaspoon black pepper
2 cups packed baby spinach roughly chopped
1 (8 oz) package mushrooms diced
2 cloves garlic minced or pressed
1 (15 oz) can black beans drained and rinsed
Salsa optional for serving, but highly recommended
Non fat plain greek yogurt optional for serving, but highly recommended (omit if vegan)
Fried egg optional for serving, but highly recommended (omit if vegan)
Melt coconut oil in a large saute pan over medium/medium high heat.
Add in sweet potatoes and cook for 10 minutes.
Add in peppers, onion, and spices and cook an additional 10-15 minutes, or until sweet potatoes are tender. Add more time if they’re not.
Add in spinach, mushroom, garlic, and cook for 2 minutes.
Stir in black beans.
Taste and re-season, if necessary.
If serving immediately: top with greek yogurt, salsa, and a gooey fried egg!
If serving later: store in fridge in an airtight container, then re-heat in microwave, then top with greek yogurt, salsa, and a gooey fried egg!
Nutritional information does not include salsa, greek yogurt, or egg.
Saturated Fat 1g
Honey Lemon Chicken & Broccoli
1 pound boneless skinless chicken breasts cut into bite sized pieces
2 tablespoons low sodium soy sauce (use Tamari to make the recipe gluten-free)
2 tablespoons rice vinegar
1 1/2 teaspoons sesame oil
1/4 teaspoon kosher salt Black pepper to taste
1 1/2 cups chopped broccoli florets Quinoa, brown or white rice for serving
3/4 cup low sodium chicken broth Zest and juice of
2 tablespoons honey, use 3 if you want it sweeter
1 teaspoon freshly grated ginger 1 clove of garlic, minced
1 teaspoon sriracha (optional but I liked the bit of heat it added)
1 tablespoon cornstarch
Salt and pepper to taste
Directions: In a medium sized bowl whisk together the soy sauce, rice vinegar, sesame oil, salt and pepper.
Chop the chicken into bite sized pieces and add it to the marinade, tossing to coat. Cover and refrigerate the chicken in the marinade for at least 15 minutes or even a few hours.
While the chicken is marinating prepare stir-fry sauce, whisking all the ingredients together.
Preheat a large skillet or wok over high heat. When the skillet is hot add in a couple teaspoon of oil and then the chopped broccoli florets. Stir-fry the broccoli for about 2 minutes, until it is bright green, but still crisp. Remove the broccoli from the skillet onto a plate. Add another teaspoon or so of oil to the skillet then add in the chicken, leaving the liquid from the marinade in the bowl. Stir fry the chicken until it is cooked through, about 3 minutes, then add the broccoli back in. Pour the stir-fry sauce in with the chicken and broccoli and stir it around until it starts to thicken and coat everything, about 2-3 minutes. Remove the stir-fry from the heat and serve over quinoa or rice.
Serves 6 133 cals 12g carbs 2.8g fat 17g protein (Does not include rice)
Macro’s are absolutely the big rocks when it comes to shifting body composition and improving performance…
But this is where micronutrients come into play and have a major role, not only with general health but also in sustainable body composition and performance improvements.
If you ignore things vitamins, minerals, specific ingredients, fiber, probiotic foods, etc…
Your results aren’t going to last long.
Because all of the deficiencies above are extremely common in not just average people, but athletes and bodybuilders specifically.
Because of constant sweating, urinating from tons of water, and lack of variety in the diet.
At the end of the day, we need to make quality just as big of a priority as quantity within our diets. At certain times one or the other may take the lead role, but across the year their importance is equal.
Gut Health, Hormonal Balance, Digestion, Focus, Skin Health, Eye Sight… LOTS of reasons.
So here’s my suggestions to make sure you DON’T end up with any nutrient deficiencies:
• 80-90% of your diet whole foods that came from the earth, either grown or roamed.
• Eat the rainbow, NOT skittles. Practice variety in your weekly nutrition plan.
• Don’t follow one specific approach. I’m going to be super real here, veganism and vegetarianism isn’t optimal for health. Neither is Keto. Neither is IIFYM. Paleo. Etc. And I could go on… every diet has PROS and CONS, learn and use them all! Do your research on what your doing and what the cons are and see how you can adapt. For example: if you practice veganism know the cons and supplement accordingly with emphasis on both macronutrient and micronutrients. So forth….
• Shop organic or local as often as you can.
• Avoid artificial sweeteners as much as possible.
• Eliminate processed and refined sugars Period.
• Avoid processed foods as much as you can.
Do this and you’ll feel better, look better, and live longer
Spend thirty minutes making this meal prep sesame chicken pasta salad and you will be good to go for work lunches during the week! Packed full of healthy ingredients.
2 cups 4.6 oz uncooked organic pasta from Costco
2 large chicken breasts
1 tablespoon sesame oil
1 tablespoon soy sauce
2 tablespoons olive oil
2 tablespoons rice vinegar
1.5 tablepoons honey
1.5 tablespoon sesame oil
3/4 teaspoons soy sauce
1 clove garlic optional
1/8 tsp salt
10 oz bag of Mann’s Power Blend
Cook the pasta according to package directions.
Heat oven to 425°F.
Toss the chicken breasts in the sesame oil and soy sauce and bake in a small baking dish for 10 minutes.
Flip and return to the oven for 10 (small chicken breasts) to 15 (large chicken breasts) minutes, until cooked through.
Allow to rest for 5 minutes on a cutting board before slicing into strips.
Shake together all vinaigrette ingredients, and toss in a large bowl with the cooked chicken, pasta, and Mann’s Power Blend, until completely coated.
Divide amongst 4 storage containers (at least 2 cup capacity), sprinkle with sesame seeds and green onions, and refrigerate.
Refrigerate for up to 4 days.
Purple Power Bowl
LEMON TAHINI DRESSING (optional) or dressing of your choice.
1/3 cup tahini
1/3 cup water
1/4 cup lemon juice
1 clove garlic, crushed
1/2 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp salt
2.5 cups cooked rice or other grain 15 oz. can chickpeas
4 oz. bag baby greens
2-3 small beets (2/3 lb.)
2 zucchini (1 lb.)
3 carrots (3/4 lb.)
1 small red cabbage (2 lb.) 1 avocado
1/2 bunch green onion
1/2 cup roasted Deshelled pumpkin seeds
1. Prepare the dressing by placing all the ingredients in a blender and puréeing until smooth.
2. Cool the cooked rice.
3. To build the bowls, place about 1/2 cup of the cooked rice in a bowl along with about 1/4 cup of chickpeas. Add a handful of baby greens, shredded beets, zucchini, carrots, and cabbage. Top with a few slices of avocado and a sprinkle of seeds. Finally, drizzle the lemon tahini dressing over the bowl, then eat.
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