2 more weeks till Christmas! I can’t believe how fast the holidays are approaching. I can honestly I am so proud of my success towards staying on track with my fitness and nutrition.
It is really hard to me to follow a program exactly how it is suggested to be done, I have stuck to the Core De Force fitness and nutrition guide to
almost a tee. I might have enjoyed some wine and some chocolate here and there but for the most part everything was on point.
I haven’t lost too much weight, 2-4 pounds depending on the day but I have seen HUGE changes in my core. Its started to get hard instead of soft which I never thought was possible.
I am excited to keep this week super clean, next week we travel to Boston for 2 weeks! I want to create a deficit before I leave.
Here is this weeks game plan:
Burrito Bowl with Spiced Butternut Squash http://www.skinnytaste.com/breakfast-burrito-bowl-with-
Overnight oats with figs and honey http://www.skinnytaste.com/overnight-oats-with-figs-and-honey/
Oats berries and 1 egg mixed with 3 egg-whites
Ground turkey with sautéed vegetable medley and a side of avocado
Leftovers from dinner
Chicken Piccata with mashed cauliflower and green beans Courtesy of The Best Light Recipe
- 1 medium shallot, minced
- 2 cloved minced garlic
- 1 1/2 cups chicken stock
- 1/2 lemon, sliced thin
- 2 tbs whole milk
- 1 tsp cornstarch
- 2 tbs lemon juice
- 2 tbs capers
- 1 tbs parsley
- ground pepper
Add shallots and 1/4 tsp of salt to 1/2 tbs of oil over medium low heat. Cook about 2 minutes, add in garlic, 30 seconds later stir in lemon slices and broth. Bring to a simmer ad cook until 1 cup of the mixture is left, about 5 minutes.
Pour any chicken juices (from previously cooked chicken) in the simmering sauce. Whisk milk and cornstarch together in a small bowl, whisk into simmering sauce. Continue to simmer for 1 more minute.
Off the heat stir in lemon juice, capers, and parsley. Pour over already cooked chicken breasts.
1 red, 2 greens, 1 tsp
Pasta with Chicken and Broccoli Courtesy of The Best Light Recipe
- 1 pound chicken breasts
- 4 tsp EVOO
- 1 medium onion, minced
- 1 (8 1/2 ounce) jar oil-packed sun dried tomatoes
- 12 cloves of garlic, minced
- 5 anchovy fillets, minced into a paste
- 1/4 tsp crushed red pepper flakes
- 3/4 cups low-sodium chicken stock
- 1 1/2 pound broccoli, cup into florets
- 1 lb rotini pasta, I like the rice pasta
- 1/4 cup basil, minced
- 1 ounce grated pecorino romano cheese
- Bring a large pot to a boil for pasta and broccoli
Pat chicken dry, season with salt and pepper. Heat 1 tsp of EVOO in a non-stick skillet of medium-high heat until just smoking. Add chicken cook until browned on 1 side, flip the chicken over. Reduce the heat to medium-low, add 1/2 cup water, cover. Continue to cook for 5-10 minutes until cooked through. Transfer chicken to a plate, cover with foil. When cooled cut up into 1/2 inch thick pieces.
Pour any water left in the skillet out and add onion, sun-dried tomatoes, garlic, anchovies, crushed red pepper, and 1 more tsp of EVOO, and 1/4 tsp salt. Return skillet to medium low heat, cover and cook until onion gets soft, about 5 minutes. Add broth, continue to cook until tomatoes get soft, about 2 minutes. Remove lid and simmer until thick, about 5 minutes.
Cook pasta, when it is 5 minutes from being finished add broccoli. Drain. Combine chicken, sauce, pasta, broccoli together. Top with basil and cheese.
1 red, 1 green, 1 yellow, 1/4 blue, 1 tsp
Jambalaya, Courtesy of Karen 🙂
2 cups cooked brown rice
1-2 tsp extra virgin olive oil or coconut oil
4 red containers protein of choice (mix-and match as desired): diced chicken breast, shrimp, and/or all-natural turkey or pork sausage)
2 cups bell pepper (any color)
diced (30 ounce can) fire roasted diced tomatoes (use 2 cups of diced / smashed grape or cherry tomatoes in a pinch!)
1 yellow or white onion, chopped
3 garlic cloves, minced (or grated)
2 tsp. each garlic powder, onion powder, paprika, dried thyme, black pepper, cayenne pepper, plus ½ tsp. sea salt
In a sauté pan, brown protein over medium -high heat with 1 tsp extra virgin olive oil or coconut oil.
Remove proteins from pan and place in a bowl and cover with foil to keep warm. In the same pan, drizzle a little more EVOO and reduce heat to medium/ medium-low.
Sauté onions, peppers, and garlic until tender. Add the tomatoes into the pan and allow the tomatoes to heat through. Sprinkle with seasonings and stir.
Add your cooked brown rice to the pan and stir. Add the cooked protein back to the pan as well.
Give it a good stir so that everything is evenly combined.
1 Red, 1 Green, 1 Yellow
Crockpot Ministrone Soup http://www.skinnytaste.com/crock-pot-minestrone-soup/
1 red, 1 green, 1 yellow, 1 tsp
Maple Soy Glazed Salmon with steamed broccoli and white rice http://www.skinnytaste.com/maple-soy-glazed-salmon/
1 red, 1 green, 1 yellow, 1 tsp
Pumpkin Spice Latte: 1 scoop vanilla shakeology, 1/4 cup coffee, 1/2 banana, 2 tbs pumpkin, pumpkin spice, 1/4 cups coconut milk, 1 cup water, 5 ice cubes
Chocolate Pumpkin Pie: 1 scoop chocolate shakeology, 1/2 cup coconut milk, 1 cup water, 5 ice cubes, 2 tbs pumpkin, 5 walnuts, pumpkin pie spice
Chocolate Vanilla Swirl: 1/2 scoop chocolate, 1/2 scoop Vanilla, 1 banana, 1/2 cup almond milk, 1 cup water, 5 ice cubes