Miami Women-Only Fitness Bootcamp

HAPPY MONDAY!!

There has never been more truth in a saying… “FAIL TO PLAN, PLAN TO FAIL!”

Every goal requires a plan and your fitness goals are no exception. Aside from planning your workout schedule, you must have an idea of your daily eating plan.

When planning your meals, one of the first things you should think about is protein. The macronutrient is important for satiety and recovery, and can also help with weight loss and muscle-building efforts.

I recommend cooking protein in bulk to save you time and storing it. You can store cooked proteins in the fridge for no longer than four days. Any longer than that and you should portion individual servings into bags or containers, freeze them, and thaw them in the fridge overnight as you need them.

HERE ARE MY TOP 3:

EGGS
Hard-boiled eggs are a classic for a reason. They’re easy to make, simple to store and great for anyone counting macros (one large egg has 70 calories and 6 grams of protein).  

How to prep: To hard-boil eggs on the stovetop, fill a large pot with water & eggs. Reduce the heat to a simmer, cover the pot and let the eggs cook for 12-15 minutes. Remove from heat and cool in an ice bath before storing in the fridge or peeling.
I like to throw them on plain multigrain toast with a 1/4 avocado.  Mmmmmm!

THESE COOKING TIMES CORRESPOND TO ONCE YOUR WATER STARTS TO BOIL:

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CHICKEN
My favorite way to prep chicken – SLOW COOKED AND SHREDDED!  If you’re an avid meal prepper, you’re likely familiar with this one. Cook boneless, skinless chicken (breasts or thighs work) in a slow cooker or even boiling on the stove, then use two forks or a hand mixer to easily shred the meat without getting your hands dirty.

How to prep: 3 to 4 pounds (48–64 ounces) of boneless, skinless chicken breast takes about 5 hours in a slow cooker set to low. Season with salt, pepper and any other desired seasonings, and add a few tablespoons of water or oil to prevent the meat from sticking.  I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc…

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TURKEY
Choose lean turkey to make meatballs, and mix with onions, garlic, herbs and spices. It takes a little time to roll and bake the meatballs, but having pre-portioned balls of protein (that are also easy to freeze and defrost) is well worth it.

How to prep: To make easy meatballs, use your hands to mix lean ground turkey with chopped onion, garlic, salt, pepper, chopped herbs and spices. I like to throw in an egg or 2 (depending on how much turkey) to hold it all together.  You can even throw in some shredded carrots & zucchini.  Roll the mixture into 2-inch balls, then bake on a sheet pan in a 350°F (177°C) oven for 30 minutes.

I will post a recipe for meatballs this week!

Throw in some flavored tomato sauce over a bed of zucchini noodles, and BAM!…  a delicious meal for the whole family to enjoy!

HAVE A GREAT MONDAY!

This entry was posted on October 11, 2021 at 11:58 am and is filed under News. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.