DAY 7 REST DAY DAY 7 REST DAY - SHEFIT
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DAY 7 REST DAY

DAY 7 REST DAY

Lunch time meal prep does not have to be super complicated to be delicious and healthy. Using things like precooked beans, grains, and buying a rotisserie chicken are some of my favorite shortcuts to simple meals. This bowl comes together with an easy cilantro-lime yogurt sauce that you will not be able to resist! This recipe is perfect for preparing ahead of a busy week and portioning them out as needed.

CHEFIT expert and registered dietitian, Jenn Fillenworth (better known as Jenny with the Good Eats) breaks down this tasty dish below.  

Makes 4 bowls

Ingredients:

  • 2 cups cooked brown rice, quinoa, or other preferred grain
  • 2 15-ounce cans black beans, drained and rinsed
  • 2 cups cooked brown rice OR quinoa
  • 2 cups sweet corn kernels
  • 1 rotisserie chicken, shredded
  • 1 pint cherry tomatoes
  • 1 cup plain nonfat Greek yogurt
  • 1 cup loosely packed fresh cilantro, plus more for garnish
  • Finely grated zest of 1 medium lime
  • 2 to 3 tablespoons freshly squeezed lime juice
  • 1/4 teaspoon kosher salt

Preparation:

  • Assemble bowls by placing grains on the bottom then topping with black beans, corn, shredded chicken, and tomatoes.
  • To make sauce, combine yogurt, cilantro, lime zest and juice, and salt in a blender and mix until smooth.
  • Add a drizzle of sauce to the bowls just before serving. Garnish with additional cilantro as desired.

These muffins are the ultimate go-to when you're feeling a sweet craving coming on. Not only do they contain protein-packed Greek yogurt, but they also have whole wheat flour which is packed with fiber and plenty of vitamins and minerals. Protein plus fiber plus dark chocolate equals a filling yet sweet treat!

Try these as a quick breakfast on the go or as a quick snack after a workout. If you want to add more protein, try these muffins with some peanut butter. 



Makes 16 muffins 

INGREDIENTS: 

  • 1.5 cups all-purpose flour
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup butter, melted 
  • 1/4 cup unsweetened applesauce
  • 3/4 cup sugar
  • 2 large eggs
  • 1 cup plain low-fat Greek yogurt
  • 1/3 cup milk of choice
  • 1 tablespoon vanilla extract 
  • 1 cup dark chocolate chips 

PREPARATION: 

Preheat oven to 375 degrees. 

Combine flours, baking powder, baking soda, and salt in a large bowl, stir to combine all ingredients. 

In a separate bowl, combine butter, applesauce, sugar, eggs, yogurt, milk, and vanilla. Mix until combined. 

Add wet ingredients and mix until just combined. Stir in chocolate chips. Scoop batter into a muffin pan and bake for 15-17 minutes or until a toothpick is inserted and comes out clean. 

And violà! Simple, sweet, and seriously irresistible. Be sure to share images of your final outcome using #CHEFIT.  

Nothing makes more of a statement than a pretty pink smoothie! Many people often can't connect fall with the time of year to be indulging in a delicious, cold, smoothie and yet, we cannot think of a better time! This smoothie packs a punch with antioxidant rich berries and protein packed yogurt. The secret though... BEET JUICE! Beets contain an antioxidant called Betalains, which gives beets their beautiful color and may even help to prevent cancer.

Having a quick go-to that gives us an energy boost is exactly what we need and a smoothie might just be the perfect stop. Get those blenders out and put this one to the test!  

 

Makes 1 smoothie

INGREDIENTS:

  • 1 cup strawberry Greek yogurt
  • 1 cup frozen strawberries
  • 1/3 cup raspberries
  • 1/4 cup beet juice
  • 1/2 cup milk
  • 1 scoop protein powder (optional)

PREPARATION:

Add all ingredients to blender and mix until smooth. Garnish with additional berries as desired.