Week 5

21 DAY MEAL PREP

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RECIPE 1: STRAWBERRY, CHICKEN AND FETA SALAD
INGREDIENTS:
Dressing:
• ¼ Cup honey
• 2 Tbls white wine vinegar
• 1 tspn dijon mustard
• ¼ Cup olive oil
• Salt/Pepper

Salad:

• 4 Chicken Breast
• Salt/Pepper/Garlic Powder
• 3 Cups baby spinach
• 2 Cups chopped romaine hearts
• ¾ Cup sliced strawberries
• ½ Cup chopped apple or pear
• Crumbled feta cheese
• ¼ Cup candied almonds

INSTRUCTIONS:

• Coat chicken lightly with olive oil.
• Season with salt, pepper and garlic powder.
• Grill chicken until done.
• Whisk the honey, vinegar and mustard together in a small bowl. Slowly whisk in the oil. Salt and pepper to taste.
• Mix spinach, romaine and strawberries and apple/pear together.
• Drizzle lightly with dressing and toss. (You can always add more if needed)
• Either chop chicken or slice in strips and arrange the chicken over top. Sprinkle with feta and almonds.


 

Two BONUS Recipes!

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Bonus Recipe 1: Peanut Butter Applicious 

Ingredients:

• ½ Apple
• 1-2 Tbls All Natural Peanut butter or Almond Butter
• 2 Tbls Dark chocolate chips

Instructions:

• Chop apple into bite size pieces
• Melt peanut butter in microwave and pour over apple pieces
• Top with a dark chocolate chips


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Bonus Recipe 2: Protein Energy Bites

Ingredients:

  • 1/2 Cup Dark chocolate chips
  • 3/4 Cup Toasted coconut
  • 1 teas. Vanilla ext.
  • 1/2 Cup Peanut butter
  • 1 Cup Old fashioned oats
  • 1/2 Cup honey
  • 1/2 Cup flax seed

Instructions:

  • Stir all ingredients together in a mixing bowl.
  • Shape mixture into small balls.
  • Refrigerate for 30-60 minutes.
  • Enjoy! 

*This is a great pre-workout snack.

*I usually double this recipe.

 



Grocery List

What you need:

  • Honey
  • White Wine Vinegar
  • Dijon Mustard
  • 4 Chicken Breast
  • Spinach
  • Romaine Lettuce
  • Strawberries
  • Apple OR Pear
  • Feta Cheese 
  • Candied Almonds

 

What you probably already have:

  • Olive oil
  • Salt
  • Pepper
  • Garlic Powder