Welcome to week 4

 

You are well on your journey!

Happy Monday!  

 

Welcome to week 4, let’s start to branch out on our own. Ask yourself a few things on this Monday morning.  

 

How have the last 3 weeks been?  

 

Have you been consistent (not perfect but consistent)? 

 

Have you dedicated yourself to meal prepping and being organized? 

 

Have you worked on or looked at the assignments to understands where you can improve to become your most successful self?  

 

We all have been given the same tools to learn from it’s how you adjust and place them into your life that determines the outcome of your journey with fitness and health!   

 
 

1 PAN PESTO CHICKEN  


INGREDIENTS

4 CHICKEN BREASTS  

4 TBSP. PESTO

TOMATOES

460 CALORIES PER CHICKEN  

DIRECTIONS 

  1. PRE HEAT OVEN TO 350 AND ADD PARCHMENT PAPER TO A BAKING SHEET

  2. CLEAN OFF YOUR CHICKEN BREAST AND PLACE ON THE BAKING SHEET

  3. ADD 2 TBSP. OF PESTO (STORE BOUGHT IS FINE) TO EACH BREAST (WE ARE GOING TO USE THE PESTO AS A FAT SOURCE FOR THIS MEAL)

  4. TOP WITH 2 SLICES OF TOMATOES AND BAKE IN THE OVEN FOR 20-25 MINUTE OR UNTIL 160 DEGREES TEMPERATURE. 

  5. REMOVE FROM OVEN AND EAT WITH A COMPLEX CARB (150-200 CALORIES) OR VEGETABLES (50-100 CALORIES)  

 

LENTIL SHEPPARDS PIE  

6 SERVINGS  

350-400 CALORIES PER SERVING  

INGREDIENTS

1 ONION  

1 ½ CUP GREEN LENTILS, RINSED AND DRAINED 

2 CLOVES GARLIC  

4 CUPS VEGETABLE STOCK (LOW SODIUM OR NO SODIUM)  

VEGETABLES OF CHOICE (PEAS, CARROTS, BROCCOLI, CAULIFLOWER)  

 3-4 SWEET POTATOES PEELED AND BAKED IN THE OVEN ONCE BAKED MASH THEM AND LEAVE THEM TO THE SIDE. YOU CAN ADD 1-2 TBSP. OF GRASS FED BUTTER (USED AS A FAT IN THIS DISH AND 180 CALORIES FOR THE WHOLE DISH WITH ADDED BUTTER) SEASON THE MASH TO YOUR LIKINGS.  

DIRECTIONS 

  1. PRE HEAT OVEN TO 425 DEGREES F 

  2. IN A SAUCEPAN ADD 1-2 TBPS. OF OLIVE OIL AND SAUTE ONIONS AND GARLIC. ADD IN 4 CUPS OF VEGETABLE STOCK, LENTILS AND SEASON WITH SALT AND PEPPER

  3. BRING TO A BOIL. REDUCE TO SIMMER AND COOK FOR 20-30 MINUTES OR UNTIL LENTILS ARE SOFT, CHECK AND STIR OCCASIONALLY

  4. AT 20-30 MINUTES THE LENTILS SHOULD BE ALMOST READY, ADD IN YOUR VEGETABLES OF CHOICE AND COOK FOR THE REMAINING TIME 5-10 MINUTES.  

  5. TRANSFER THE LENTILS + VEGETABLES TO AN 9X13 OR A 2 QT. COOKING DISH. TOP WITH THE MASHED YAMS AND SEASON WITH SALT + PEPPER ON TOP.

  6. COOK IN THE OVEN FOR 10-15 MINUTES. REMOVE AND LET COOL.