-Supplements-
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Thermoplus (fat burner for raising metabolism and expediting fat loss)
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Spark (energy+amino acids for boosting your workout)
Body lean (extra protein for gaining muscle)
Catalyst (amino acids for gaining lean muscle and burning fat)
Glow Complete System (supports healthy hair, skin, and nails)
- Recipes -
Taco Soup
1 pkg ground turkey
2 yellow or orange bell peppers
2 ears of fresh corn
1 lg can diced tomatoes
2 cans black beans
1 yellow onion
1 carton chicken broth
1 c. water
1 c. salsa
4 tbsp taco seasoning
1 tbsp chili powder
fresh cilantro (for topping)
green onions (for topping)
plain greek yogurt (for topping)
Brown the turkey in a pressure cooker on saute setting for 5 minutes. Dice all veggies and remove corn from cobs with knife. Add all ingredients to pot except the toppings. Cook on high for 10 minutes, release steam and serve, top with cilantro, green onions, and greek yogurt. Serves 4-5
Mexican Stuffed Pepper
1 pkg ground turkey
4 red bell peppers
2 tomatoes (chopped)
1 onion (chopped)
Taco seasoning
Cooked brown rice
Brown the turkey, then add chopped tomatoes and onions and cook 5 more minutes. Add taco seasoning. Cut tops off peppers so that they’re hollow. Steam the bell peppers while meat is cooking. Fill the peppers with cooked meat mixture and broil for 5 minutes. Serve with 1⁄2 c. brown rice. Serves 4
Italian Goulash
1 pkg ground turkey
Marinara sauce
Cooked brown rice
1 tsp. oregano
1 tsp. basil
1 tsp. crushed red pepper
Brown the turkey, then add oregano, basil, red pepper and marinara. Serve over 1⁄2 c. brown rice. Serves 4
Monterroso Salad
2 cans tuna
1 head red leaf lettuce
1 c. carrots
2 tomatoes
1⁄2 red onion
Olive oil
Balsamic vinegar
Dash Oregano & basil
Pepper
Chop vegetables. Finely chop carrots in food processor. Fill 4 bowls with lettuce and top with veggies, tuna, olive oil, vinegar, basil, oregano, and pepper. Serves 4
Honey BBQ Turkey Meatloaf
1 c. oats
1/4 c. honey
1/4 c. spicy mustard
1/2 c. BBQ sauce (reserve a little to drizzle on top, mix most of it into loaf)
2 tbsp. Worchester sauce
1 pkg. ground turkey
salt/pepper
Combine ingredients, and mix well. Transfer mixture to a loaf pan and top with BBQ sauce, salt and pepper. Bake at 375 degrees for 75 minutes. Let sit 15 minutes before slicing. Serve with steamed veggies or salad. Serves 4
Sweet and Spicy Salmon
2 salmon filets
1⁄4 c. honey
1 tbsp olive oil
1 tbsp chili powder
salt/pepper
Mix all ingredients and marinate for several hours. Place on baking sheet and bake at 425 degrees for 25 minutes. Bake some steamed green beans along with salmon (on same baking sheet) for a yummy side. Serves 2
White Chicken Chili
2 cans white kidney beans (puree 1 can)
1 onion--chopped
2 tbsp. minced garlic
2 tbsp. chili powder (or more)
2 cans diced green chili’s
2 large chicken breasts
2 tbsp oregano
salt/pepper
Add all ingredients to pressure cooker for 24 minutes on high. When ready to serve, remove chicken breasts and shred with 2 forks, then add back to the chili. Serves 4
Instant Pot Sausage and Peppers
1 pkg chicken sausage (any flavor) sliced
2 c. peppers and onions (chopped)
1/2 jar salsa
1/2c. water
Cooked brown rice
Add all ingredients except rice to pressure cooker, cook on high for 10 minutes. Serve over brown rice. Serves 4
Pumpkin Chili
1 lb ground turkey
1 chopped onion
2 cans diced tomatoes
1 can black beans
2 tsp. minced garlic
1 can pumpkin puree
1 bunch green onions
2 tbsp chili powder
2 tbsp cumin
1 tbsp cinnamon
1 c. greek yogurt
Saute turkey and onions in pressure cooker for 5 min. Add all ingredients except yogurt and green onions, and cook on high for 12 minutes. Serve with a dollop of yogurt and chopped green onions. Serves 4
Orange Ginger Chicken & Veggie Stir-Fry
For the sauce:
1c. chicken broth
Juice of 1 orange
3 tbsp coconut aminos
1 tbsp honey
1 1/2 tsp sesame oil
1 tsp grated fresh ginger
1/2 tsp red pepper flakes
1 tsp minced garlic
2 tbsp arrowroot powder
1/2 tsp salt
For the stir-fry:
2 tbsp avocado oil
1 lb chopped chicken breasts
1/2 chopped red onion
2 cups chopped broccoli
2 cups sugar snap peas
1 chopped red bell pepper
1/2 c sliced carrots
sesame seeds
brown rice
Saute chicken and avocado oil for 5 minutes. Add veggies and cook 3 more minutes. Add rest of ingredients except sesame seeds and brown rice, cook 3 minutes or until sauce has thickened and chicken reaches 165 degrees. Serve over brown rice and sprinkle with sesame seeds. Serves 4
EASY Roasted Chicken & Vegetables
4-5 lb whole chicken
Olive oil
Italian seasoning
1 onion (quartered)
2 lemons (halved)
3 c. brussels sprouts
3 c. sliced carrots
Preheat oven to 425. Place chicken in roasting pan—breast side up & tuck wings under. Pat dry and drizzle with olive oil. Remove inner bag of extras (if needed). Sprinkle with seasoning and stuff with the lemons and onions. Pour 1 cup water into the roasting pan and add the chopped veggies. Roast for 70-90 minutes or until the internal temp reaches 165 degrees. Cover loosely with foil after about 30 minutes so it doesn’t blacken on the top. Serves 4-5
Turkey & Veggie Stew
1 bag frozen veggies (carrot, pea, and green bean combo)
1 lb ground turkey
1 carton beef broth
1 onion
2 tbsp minced garlic
2 sliced carrots
1 tbsp chili powder
1 tbsp salt
1 tbsp oregano
Saute turkey in instant pot for 5 minutes. Add rest of ingredients and pressure cook on high for 12 minutes. Serves 4
Greek Salad
2 bags romain lettuce
1 lb grilled chicken breasts
1 red bell pepper-chopped
1 pkg cherry tomatoes
2 cucumber-chopped
1/2 red onion-chopped
1 jar kalamata olives
1 jar pickled beets (optional)
2 tbsp red wine vinegar
2 tbsp olive oil
1 tsp minced garlic
Juice of 1/2 lemon
1 tbsp oregano
salt/pepper
Add all ingredients to large bowl and chop finely with kitchen shears. Serves 4
Egg Frittata
2 cups chopped veggies-mushrooms, spinach, onions, etc
10 eggs
Avocado oil
Saute veggies in avocado oil in oven safe skillet for 8 min. Add whisked eggs and cook about 3 min. Place skillet in pre-heated oven and cook for 10 min at 350 degrees, then broil for 1-2 min to brown the top. Serves 4
Chicken Pot Pie Soup
1 chopped onion
2 tbsp minced garlic
2c. chopped carrots
2c. chopped celery
2c. frozen peas
6c. chicken broth
3 bay leaves
1 tbsp dried thyme
1 tbsp dried sage
salt/pepper to taste
2c. cooked & shredded chicken
2c. cooked riced cauliflower
Add all but the chicken and cauliflower to pressure cooker and cook on high for 12 min. Then add chicken and cauliflower, mix in while soup is hot. Serves 4
Mediterranean Halibut
4 sheets of heavy duty foil
2 cans cannellini beans-drained
4 roma tomatoes-diced
1 tbsp dried basil
4 halibut filets
1/2 lemon-juiced
1/2 lemon-sliced
salt/pepper to taste
Divide all ingredients among the 4 foil sheets and fold foil edges to make sealed packets. Bake in pre-heated oven at 400 degrees for 20min. Serves 4
Taco Bowl
1 lb ground turkey
2 tbsp taco seasoning
2 cans black beans
1 can corn
1 chopped onion
1 c chopped cilantro
2 chopped tomatoes
2 chopped avocado
1 c plain greek yogurt
1 jar red salsa
1 jar green salsa
Saute turkey with taco seasoning. Drain and rinse beans and corn, combine the two into a bowl and heat. Scoop 1 cup of bean and corn mixture onto plate and top with turkey and all others items to build your bowl—end with a dollop of yogurt and cilantro. Serves 4
Fire Roasted Chili
1 lb ground turkey
1 large onion, diced
3 cloves garlic, minced
1 red bell pepper, diced
1 green bell pepper, diced
2 cans fire-roasted diced tomatoes
1 can black beans, drained and rinsed
1 can kidney beans, drained and rinsed
1 can corn kernels, drained
1 cup chicken broth
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
sliced green onions
Saute turkey for 5 minutes in pressure cooker. Add the rest of the ingredients except green onions. Pressure cook on high for 12 minutes. Top each serving with green onions. Serves 4
RESOURCES
15 Minute Exercise Circuit