Science based training tailored to your goal and ability level.
Breakfast Bites
Ingredients
12 Lg eggs
1.5 cups of mild cheddar cheese, shredded
1 - 4 oz can green chilies
1 lb package of diced ham
2 tbsp coconut powder
Salt & pepper to taste
Combine all ingredients. Use a 1/3 measuring cup and place egg mixture in muffin tin. Cook at 350 degrees for about 15 minutes or until slightly brown on top.
Spicy Turkey Breast Fillets
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Seasoning Ingredients
1/2 tbsp Hot Mexican Chili Powder
1/2 tsp of ground black pepper
1/2 tsp onion powder
1/2 tsp garlic powder
dash of cayenne
olive oil
Spray turkey fillets with olive oil. I used my pampered chef oil spritzer to control how much oil I used. Rub the seasoning mixture onto the turkey and place in your skillet. Sear on each side for a few minutes. I then transferred the skillet to the oven to cook for 10-15 minutes at 450 degrees to ensure the center was done.
Crispy Parmesan Salmon
Ingredients
Salmon, 8 oz fillet
2 tbsp Italian breadcrumbs
1.5 tbsp parmesan cheese, grated
salt & pepper
1 tbsp butter, melted
Thaw the salmon. Top the salmon with the breadcrumbs, cheese and butter. Cook at 450 degrees for 20-25 minutes.
Crockpot Chicken Fajitas
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Ingredients
2 lbs chicken breast
1 green bell pepper
1 red bell pepper
half of a medium onion
3 tbsp olive oil
1 - 1.5 packets of McCormick Fajita Mix
Throw all the ingredients in the crockpot and cook on high for 3-4 hours.
Italian Turkey Meatballs
Ingredients
2 lbs ground turkey
1 cup Italian breadcrumbs
2 tbsp dried parsley
1 tbsp Italian seasoning
1 lg egg
3 tbsp minced garlic
1 jar spaghetti sauce
*use more spaghetti sauce if you are using it as a topping for your side of choice
Combine all your ingredients in a bowl by hand. Shape into balls and measure each meatball on a food scale to your desired weight. Place in the crockpot and cover with spaghetti sauce. Cook on high for 4 hours. Remove and divide into several meal prep containers and enjoy for a quick, easy to grab lunch during the week.
These meatballs are a lower fat option to typical beef meatballs. Instead of pairing them with a traditional pasta side, try a roasted spaghetti squash as your side dish.
If you are making them as supper for the whole family and don't have the capability of putting them in the crockpot, it works well to brown them in an electric skillet and then simmer in the spaghetti sauce until done. Total cook time closer to 45 minutes.
I generally make the smaller meatballs if I am making the recipe for supper for the whole family. And the larger size meatball if I am making the recipe as a meal prep for a quick, easy to grab lunch. ​