Tuesday, 31 July 2018

LIIFT4 Meal Plan A



I LURVEEEE working out.

Literally could do it all day erryday... but nutrition on the other hand.... #WOOF. Not as easy for me. Do you struggle with the same thing??

Something that has made a HUGE difference in my journey is becoming a coach + what that ultimately means is... I'm simply going FIRST + leading by example. Because this is the basis of being a coach, I've become really accountable to my own nutrition and finally broke through plateaus I had been stuck on for years!

Well a few weeks ago, I launched a BRAND new workout program that consists of only FOUR workouts a week (a combo of HIIT + weight training) with the simplest meal plan that allows me to have 1 treat a week which has helped me build a lifestyle. I'm currently on week 3 of this program, and below is my meal plan!

Because I'm SUCH a curious person and want to just know WHAT people are doing to get results, I thought I'd take a hot minute to tell you about my Trader Joe's trip yesterday + share my meal plan for the week! SUPER simple, super easy to follow, satisfying and filling!

Just some FAQs:
- I do not count calories or macros, I focus on the right portion sizes of the right nutrient dense food
- I do not deprive myself (this meal plan includes opportunity for my cookies!)
- I focus on progress + making the best choices not perfection
- This meal plan is determined by my current physique and goals: your plan could be different
- I got most of my groceries for this meal plan at Trader Joes and only spent $50
- If you would like to get your hands on the program I'm following and join my virtual bootcamp, email me: courtney@sownwithstrength.com fore more details.



Meal Plan A


Here are the recipes:


Overnight Oats

Grilled Chicken + Cauliflower Risotto (below)

Shakeology Protein Pancakes (below)

Unstuffed Pepper Skillet (below)

Turkey Burgers (I use iceberg lettuce for the bun, throw on whatever garnishes I want ie tomato, onion etc... and then I use these Chili Lime Turkey Burger pattys from Trader Joes!)

Veggie Quesidilla

Chicken Marsala + Salad

Southwest Chicken Tacos

Baslamic Burger & Sweet Potato


Recipes:

Shakeology Protein Pancakes:

1/2 banana, mashed
3 egg whites
1 packet or scoop Vanilla Shakeology
1/2 TBS coconut almond milk
Dash of cinnamon
Organic cooking spray


Mash banana in bowl, add egg whites and coconut almond milk - combine thoroughly. Next, add Shakeology and dash of cinnamon. Again, mix well.

Heat skillet over low/ medium heat. Spray skillet with cooking spray, spoon mixture into skillet -- cooking approximately 3 minutes per side or until cooked through. Once cooked, top with "Birthday Cake" Buff Bake Almond Butter! ENJOY! 


Grilled Chicken + Cauliflower Risotto


1 head of Cauliflower, I'm using frozen riced Cauliflower
1.5 lbs brown mushrooms chopped
1 tsp coconut oil
1 small onion, minced
1 small garlic, minced
1 cup chicken broth
1/2 tsp himalayan pink salt
Ground black pepper to taste
1/4 cup (1 oz) parmesan cheese, grated
1/4 cup (1 oz) mozzarella cheese, grated
3 tbsp parsley, finely chopped


Preheat large non-stick skillet on medium heat and add mushrooms. Cook for 5 minutes or until a bit golden, stirring frequently. Transfer to another bowl and set aside.

Return skillet to medium heat and swirl oil to coat. Add onion and garlic, saute for 3 minutes or until translucent, stirring occasionally. Add cooked mushrooms, cauliflower “rice”, broth, salt, pepper and cheeses. Stir, cover and cook for about 4 minutes. Sprinkle with parsley and serve hot with chicken of choice (I like to throw in some rotisserie chicken to keep it simple!).


Unstuffed Pepper Skillet

1 red bell pepper, diced
½ onion, diced
1 Cup Mushrooms
2 cloves garlic, minced
¼ cup cherry tomatoes, quartered
8 oz lean ground turkey
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
¾ teaspoon oregano
1 teaspoons olive oil
¼ cup shredded cheddar cheese
1 teaspoon fresh lime juice


Spray skillet with cooking spray and warm over medium heat
Once pan is hot, add ground turkey and season with salt and pepper
Brown Turkey until it is cooked through, stirring occasionally
Season cooked turkey with ½ teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ¼ teaspoon oregano. Stir to mix, set the turkey aside on a plate. Add veggies (pepper, onion, garlic, mushrooms) to pan and season with salt and pepper. After sauteing a few minutes - add your cherry tomatoes in - stir to combine

Let the veggies cook until they have softened. Once veggies are cooked - add the remaining spices (1/2 teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ½ teaspoon oregano)
Add the turkey back into the veggies...Add your lime juice and stir everything together. Season to taste


Top with cheese, split in two and enjoy! 



Here are my 2 week results!! 



Want to jump in my next virtual bootcamp? Email me for details: courtney@sownwithstrength.com and follow along with me on IG: @sownwithstrength

















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LIIFT4 Meal Plan A

Tuesday, 31 July 2018



I LURVEEEE working out.

Literally could do it all day erryday... but nutrition on the other hand.... #WOOF. Not as easy for me. Do you struggle with the same thing??

Something that has made a HUGE difference in my journey is becoming a coach + what that ultimately means is... I'm simply going FIRST + leading by example. Because this is the basis of being a coach, I've become really accountable to my own nutrition and finally broke through plateaus I had been stuck on for years!

Well a few weeks ago, I launched a BRAND new workout program that consists of only FOUR workouts a week (a combo of HIIT + weight training) with the simplest meal plan that allows me to have 1 treat a week which has helped me build a lifestyle. I'm currently on week 3 of this program, and below is my meal plan!

Because I'm SUCH a curious person and want to just know WHAT people are doing to get results, I thought I'd take a hot minute to tell you about my Trader Joe's trip yesterday + share my meal plan for the week! SUPER simple, super easy to follow, satisfying and filling!

Just some FAQs:
- I do not count calories or macros, I focus on the right portion sizes of the right nutrient dense food
- I do not deprive myself (this meal plan includes opportunity for my cookies!)
- I focus on progress + making the best choices not perfection
- This meal plan is determined by my current physique and goals: your plan could be different
- I got most of my groceries for this meal plan at Trader Joes and only spent $50
- If you would like to get your hands on the program I'm following and join my virtual bootcamp, email me: courtney@sownwithstrength.com fore more details.



Meal Plan A


Here are the recipes:


Overnight Oats

Grilled Chicken + Cauliflower Risotto (below)

Shakeology Protein Pancakes (below)

Unstuffed Pepper Skillet (below)

Turkey Burgers (I use iceberg lettuce for the bun, throw on whatever garnishes I want ie tomato, onion etc... and then I use these Chili Lime Turkey Burger pattys from Trader Joes!)

Veggie Quesidilla

Chicken Marsala + Salad

Southwest Chicken Tacos

Baslamic Burger & Sweet Potato


Recipes:

Shakeology Protein Pancakes:

1/2 banana, mashed
3 egg whites
1 packet or scoop Vanilla Shakeology
1/2 TBS coconut almond milk
Dash of cinnamon
Organic cooking spray


Mash banana in bowl, add egg whites and coconut almond milk - combine thoroughly. Next, add Shakeology and dash of cinnamon. Again, mix well.

Heat skillet over low/ medium heat. Spray skillet with cooking spray, spoon mixture into skillet -- cooking approximately 3 minutes per side or until cooked through. Once cooked, top with "Birthday Cake" Buff Bake Almond Butter! ENJOY! 


Grilled Chicken + Cauliflower Risotto


1 head of Cauliflower, I'm using frozen riced Cauliflower
1.5 lbs brown mushrooms chopped
1 tsp coconut oil
1 small onion, minced
1 small garlic, minced
1 cup chicken broth
1/2 tsp himalayan pink salt
Ground black pepper to taste
1/4 cup (1 oz) parmesan cheese, grated
1/4 cup (1 oz) mozzarella cheese, grated
3 tbsp parsley, finely chopped


Preheat large non-stick skillet on medium heat and add mushrooms. Cook for 5 minutes or until a bit golden, stirring frequently. Transfer to another bowl and set aside.

Return skillet to medium heat and swirl oil to coat. Add onion and garlic, saute for 3 minutes or until translucent, stirring occasionally. Add cooked mushrooms, cauliflower “rice”, broth, salt, pepper and cheeses. Stir, cover and cook for about 4 minutes. Sprinkle with parsley and serve hot with chicken of choice (I like to throw in some rotisserie chicken to keep it simple!).


Unstuffed Pepper Skillet

1 red bell pepper, diced
½ onion, diced
1 Cup Mushrooms
2 cloves garlic, minced
¼ cup cherry tomatoes, quartered
8 oz lean ground turkey
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
¾ teaspoon oregano
1 teaspoons olive oil
¼ cup shredded cheddar cheese
1 teaspoon fresh lime juice


Spray skillet with cooking spray and warm over medium heat
Once pan is hot, add ground turkey and season with salt and pepper
Brown Turkey until it is cooked through, stirring occasionally
Season cooked turkey with ½ teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ¼ teaspoon oregano. Stir to mix, set the turkey aside on a plate. Add veggies (pepper, onion, garlic, mushrooms) to pan and season with salt and pepper. After sauteing a few minutes - add your cherry tomatoes in - stir to combine

Let the veggies cook until they have softened. Once veggies are cooked - add the remaining spices (1/2 teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ½ teaspoon oregano)
Add the turkey back into the veggies...Add your lime juice and stir everything together. Season to taste


Top with cheese, split in two and enjoy! 



Here are my 2 week results!! 



Want to jump in my next virtual bootcamp? Email me for details: courtney@sownwithstrength.com and follow along with me on IG: @sownwithstrength

















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