This Week's Dinner Meal Plan!!

Here is what will be on the table this week if all goes as planned (which, as we all know, it never does!!) And at the bottom of this post, I also included the blank template, feel free to download or print to use for yourself and customize! We are keeping it pretty simple this week since we are still adjusting to getting back into work after our move to Alaska.

And since I forgot to get enough veggies for the whole week, I keep it simple and will stop at the store tomorrow for some more. We often do the frozen steamables to keep dinner simple. They may not be as amazing as fresh, but I pick and choose my battles!!

Still trying to decide how healthy we want to be with pork chops and exactly how we will make them... If it's been a rough week and I stay on my workouts, I will probably even have some gravy! If I need to practice some self discipline, we will bake them...

Turkey Chili Recipe is one I have posted about before that I fell in love with, recipe here: Turkey Chili Recipe

And Adventure Food.... Well that completes depends on what kind of adventure we decide to go on, but likely some sandwiches, trail mix and granola bars :) Or if we are lucky, some fresh food FROM our adventure!!

Let me know if I can help more at all!!

And here is the blank sheet for y'all: (I can send it full size in an email if you drop me your address)

7 day Clean Eating Challenge

Would love to have any and all of you join us on April 11th for 7 days of clean eating! We have a FB group I will add you to, there will be files with the schedule, the grocery shopping list, recipes, everything you need to be successful and feel better from getting the proper nutrients/fuel from your food! 

You can do anything for 7 days, right!?

Visit www.facebook.com/cherylrobertsfitness and message me to get signed up! 

Herb Chicken Recipe

Herb Chicken

• Nutrition
 
• Recipes

March 18, 2015

Chicken breast doesn’t have to be boring. This version made with parsley, rosemary, and lemon zest has tons of fresh flavor. Any fresh herbs can be used in this recipe. Try substituting the rosemary with basil, tarragon, or oregano. Leftover portions taste excellent on top of a salad.

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
¼ cup finely chopped Italian parsley
3 fresh rosemary sprigs, leaves removed and finely chopped, stem discarded
2–3 tsp. finely chopped lemon peel (about 1 lemon)
Sea salt and ground black pepper (to taste; optional)
4 (4-oz each) raw chicken breasts, boneless, skinless
1 Tbsp. olive oil

Preparation:
1. Preheat grill or broiler on high.
2. Combine parsley, rosemary, and lemon peel in a small bowl; mix well.
3. Add salt and pepper if desired. Set aside.
4. Brush chicken with oil; rub herb mix onto both sides of the chicken. Let sit for 5 minutes.
5. Grill or broil chicken for 5 minutes on each side, or until chicken is no longer pink in the middle.

If

Hip & Core progression!!

Hip and core strengthening! Your core will save your joints in the long run (think back pain, knee pain). This video shows hip abduction with progression into side plank. It will also give your booty an extra lift! 

Make sure the leg you are moving stays in line with your torso, and your toes point forward or even a little down towards the ground, NOT the ceiling! 

Message me with any questions or ideas :)

Blueberry Buckle Granola Recipe

Here’s a delicious yet sensible dessert recipe that contains the healthy fiber of oats, the antioxidant properties of blueberries, and the crunchy goodness of almonds…plus this blueberry buckle tastes great!

Total Time: 25 min.
Prep Time: 5 min.
Cooking Time: 20 min.
Yield: 2 servings, about ½ cup each

Ingredients:
¾ cup steel-cut oats
1/3 cup fresh blueberries
2 Tbsp. slivered raw almonds
½ tsp. ground cinnamon
1 Tbsp. water
2 tsp. pure maple syrup
1 tsp. coconut oil, melted
1 tsp. vanilla extract

Preparation:
1. Preheat oven to 350° F.
2. Combine all ingredients in a glass baking dish.
3. Bake for 20 minutes, stirring twice during baking.

Mediterranean Turkey Burgers- Recipe!

Topped with crunchy veggies and a tangy yogurt sauce, these high-protein turkey burger patties will fill you up on good stuff without weighing you down. Sun-dried tomatoes, feta cheese, and herbs give them Mediterranean flavor that set them apart from the average turkey burger. They’re excellent for meal prep served on a bed of greens or mashed sweet potato.

Total Time: 30 min.
Prep Time: 20 min.
Cooking Time: 10 min.
Yield: 6 servings

Ingredients:
¾ cup reduced-fat (2%) Greek yogurt
2 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped, divided use
¼ tsp. dried dill weed
1½ lbs. 93% lean ground turkey
1 medium red onion, thinly slice half, finely chop half, divided use
¼ cup finely chopped sun-dried tomatoes
2 oz. frozen spinach, thawed, squeeze out liquid using a kitchen towel, chopped
6 Tbsp. crumbled feta cheese
1 tsp. dried oregano
½ cup whole grain bread crumbs
1 large egg
Sea salt and ground black pepper (to taste; optional)
1 cooked medium beet, sliced thin
¼ medium cucumber, sliced thin

Preparation:
1. To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix well. Refrigerate, covered, until needed.
2. Preheat grill or broiler to high.
3. Combine turkey, chopped onion, sun-dried tomatoes, spinach, cheese, remaining 1 clove garlic, oregano, bread crumbs, and egg in a medium bowl. Season with salt and pepper if desired; mix well with clean hands. Form turkey mixture evenly into six patties.
4. Grill or broil patties for about 5 minutes on each side, or until no longer pink in the middle.
5. Serve patties topped evenly with yogurt sauce, onion slices, beet, and cucumber.

More great recipes at www.cherylrobertsfitness.com

Single Leg Bridges

This is a great exercise to get your hamstrings and buns burnin'!! The most important thing is to make sure your toes are off the ground so the weight is through your heels.

If you aren't ready for this quite yet, keep both feet on the floor. And if you're ready for the next challenge, put your leg up on the couch/weightbench/sturdy coffee table and lift from there. Then give yourself a high five :)