Recipe
Weekly Workouts + Recipe

Weekly Workouts + Recipe

 

Recipe:

We’ve added one meal into rotation to have once a week. When I was younger, I called it “sausage chicken” and the name stuck. It’s super easy and nutritious, so I thought I’d share it with you! There are few measurements to this recipe, because it’s that simple

  1. Place however much chicken on a pan. Place 1 tsp of butter on each breast or tender of chicken.
  2. Bake for 20 minutes.
  3. Flip the chicken over. Add chicken andouille sausage all throughout the pan. Make sure it’s cut up so that the flavor can permeate the chicken.
  4. Some of the butter will have melted in the pan. Spoon it over the chicken again.
  5. Bake for 20 minutes.
  6. DONE! 🙂

We typically serve this with any greens.  Okra, zucchini, or asparagus are our favorites right now.

Protein Hacks

Protein Hacks

I refuse to eat nothing but chicken breast, broccoli, and sweet potatoes. I would probably reach my goals a bit faster if I did, but I would also not be a nice person. I like food too much. You may or may not know that I track macros, and on some days when I need to get some extra protein in, I don’t have the willpower to eat chicken or drink a shake. Here are some of my favorite things to do with protein powder. I’ve shared the recipes and macros according to my exact ingredients. Obviously, you can manipulate the macros to fit your needs based on which protein powder you use or what add-ons you choose. I’m no chef, so hopefully these directions are easy to follow.

 

Protein Pancakes

Chocolate protein pancakes: In a bowl, mix together 1 scoop chocolate whey protein + 1 egg + 6 egg whites. Add water until it’s the consistency you like. Pour into a pan, flip once until it’s cooked through. Top with 1/4c berries + 1/3 banana. Your macros will vary depending on the type of protein you use or if you substitute 3 more egg whites for an egg. Macros: 37P 22C 7F (the carbs come mostly from the berries + banana, so you can do without for a low-carb option)

Vanilla Protein Pancakes: See recipe above. Substitute vanilla protein instead of chocolate. If I still need carbs in my day and choose berries instead of a banana, I’ll add 1/4 cup oatmeal. This makes the pancake extra hearty and filling.

Protein Oatmeal

Vanilla spiced proatmeal: Put 1/4 cup oatmeal + 1/2 cup water in a bowl. Microwave for 1 minute. Stir in 1 scoop of vanilla protein powder. Top with 1 tsp of chia seeds + 2 tsp of pumpkin spice. Macros: 27P 18C 4F

Acai Bowl 

Acai bowl: In a blender, mix 1 scoop vanilla protein powder, 1 scoop Amazing Grass greens powder, 1 Sambazon Acai pack, 1/2 cup frozen mango. Add water (or liquid of your choice) until it’s the consistency you like. Pour into a bowl. Top with 1/4 cup granola of your choice. I use the cherry almond granola from Whole Foods. I also topped with 1 tbsp Justin’s Vanilla Almond Butter. Macros: 24P 48C 15F

I hope you enjoy these recipes! Let me know YOUR favorite way to use protein powder in a new recipe!

 

Zach: Chili Recipe

Zach: Chili Recipe

Zach: Some of y’all might have seen the delicious chili picture from the other night. Well I have gotten some feedback from folks asking me what all was in that, so here ya go!! I kept this one pretty mild, using milder spices and chili peppers so feel free to choose the HOT ones from the store if you really want to spice it up!

  • 1 lb of GrassFed Organic Ground Beef
  • 1/2 red bell pepper diced
  • 1 can of tomato sauce
  • 1 can of diced tomatoes with green chili peppers
  • 1 can of diced green chili peppers
  • 1/3 diced onion
  • 1 can of Dunkelweizen by Oak Highlands beer ( which is awesome by the way)
  • cumin (measure to taste)
  • smoked paprika ( measure to taste)
  • chili powder ( measure to taste)
  • salt and pepper (measure to taste)

Put all of this magic in a crockpot and you’ve got yourself about 6 -8 solid bowls of Chili, good for a few meals (depending on how hungry you are).

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Give it a shot and feel free to tag us in your pictures of it on Instagram. If anyone would like daily recipes please let us know! Enjoy!

Zach

 

 

Dallas Fitness Ambassadors
  • How beautiful is this breakfast bowl? Potatoes, zucchini, yellow squash, cabbage, PERFECT runny eggs, cheese & avo.
  • Great morning at @bodymachinefitness with @dallasbloggerbrunch. Definitely worth trying out if you like circuit + treadmill workouts & incredible smoothies after 🍴💪🏻
  • @flywheelsports 60-min class for ALL the endorphins this morning. 🚴🏻‍♀️
  • This energy bowl from @soulbowlz in Fairhope hit the SPOT for breakfast earlier this week. Spinach + kale + acai blend + pineapple + whey + delicious toppings 🍴
  • We knocked out a sunrise workout on the Fairhope pier this morning, and it was so pretty to be next to the water. 🌊☀️
Lauren's: -50 lunges
-3 rounds: 5 push-ups + 5 step-ups
-15-10-5-5-10-15 bench dips + air squats -repeat 2-4X
Zach's:
10 rounds:
-20 push-ups -25 dips
  • Do y'all take a daily probiotic? I'm curious to know! Taking these gummies daily has been an easy addition to my routine, because they taste like candy. This serving of 4 billion live cultures is less than the recommended daily amount, BUT it serves as a supplement to other dietary probiotics that can come from sources like yogurt & kombucha. I'm so glad @influenster sent me this complimentary product to try out.
  • We picked up some peach marinated chicken from the @central_market taste of the south festival & paired it with roasted okra and white rice for a tasty & well-rounded dinner plate. Not pictured: @apothicwine rosé.
  • Coolest gym ever, but we're still Saints fans.
  • It's 4:15 and haven't touched a veggie today. Oops. I'm pretty loyal to the @drinkgreens renew blend, but this is a close second. 4.5 pounds of cucumber + celery + kale + broccoli + lemon + parsley + basil cold pressed into one bottle.