Yay Spring!!!!!!!
I am completely ready for spring and the time has come!! (hopefully, you never know with South Dakota.) As all of the flowers attempt to grow and flourish, Josh and I are also working on some growth! You see what I did there? Clever. We are in the process of doing what we are calling the "45 Medium" based around the 75 Hard program if anyone has heard of that. If you haven't - look it up - it's nuts. We thought the full blown 75 days of 2 workouts a day + a gallon of water a day and all that was wayyy too much. So we are doing a shorter and less intense version lol. All that to say, if you notice over the coming weeks things are maybe a little "lighter" that is because we are prepping for the summer season! Feel free to sub whatever if you are wanting some more calorie dense meals.
SUNDAY:
Broccoli Cheddar Salmon Orzo
Broccoli Cheddar Salmon Orzo Servings: 4
Time: 30 minutes INGREDIENTS: 1 tbsp olive oil 1 tbsp unsalted butter
4 salmon filets
1 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 brown onion (finely chopped)
4 garlic cloves minced
1 cup orzo 1 tbsp italian seasoning
¼ tsp cayenne
Hayley Novak
MONDAY:
Sheet Pan Mini Meatloaf, Potatoes, & Veggies
Sheet Pan Mini Meatloaf with Potatoes and Vegetables Servings: 4
Time: 50 minutes INGREDIENTS: 1 lb lean ground beef ** (see tidbit)
1/2 cup BBQ sauce, divided
½ tsp garlic powder
½ tsp onion powder
¼ tsp dried thyme
½ tsp salt
1 pinch of black pepper
1 lb. green beans or brussel sprouts
Hayley Novak
TUESDAY:
Hawaiian Chicken Sheet Pan with Cilantro Lime Rice
Hawaiian Chicken Sheet Pan with Cilantro Lime Rice Servings: 4
Time: 30 minutes INGREDIENTS: 1-1.5 lbs chicken breast cut into cubes
1 red bell pepper
1 orange bell pepper
½ red onion cut into chunks
1 cup pineapple diced ½ cup BBQ sauce
1 tbsp olive oil + 1 tsp olive oil
Hayley Novak
WEDNESDAY:
One Skillet Chicken with Green Beans and Mushrooms
One Skillet Chicken with Green Beans Servings: 4
Time: 25 minutes INGREDIENTS: ½ lb french green beans
1 tbsp olive oil
1 tbsp butter
4 boneless skinless chicken breasts thinly sliced Salt and lemon pepper (to personal preference)
4 cloves garlic, minced
1 tsp onion powder
10 oz. mushrooms
½ cup chicken
Hayley Novak
THURSDAY:
Lemon Thyme Chicken and Asparagus
Lemon Thyme Chicken & Asparagus Servings: 4
Time: 35 minutes INGREDIENTS: 3 tbsp all purpose flour
½ tsp salt
¼ tsp pepper
2 large boneless skinless chicken breasts (halved)
2 tbsp olive oil
1 medium white onion, diced
1 tbsp unsalted butter + another 2 tbsp
½ tsp dried thyme
1 cup chicken broth
1
Hayley Novak
FRIDAY or SATURDAY:
Crispy Dill Tilapia with Broccoli & Angel Hair Pasta
Crispy Dill Tilapia with Broccoli & Angel Hair Pasta Servings: 4
Time: 30 minutes INGREDIENTS: 4 tilapia filets
1 cup panko bread crumbs
2 tbsp olive oil
2 tbsp fresh dill (could sub dried but cut down to 1 tbsp)
¼ tsp salt + ½ tsp
⅛ tsp pepper + ¼ tsp 2 lemons
1 small head
Hayley Novak
GROCERY LIST:
MEAT:
- 9 boneless skinless chicken breasts
- 2 for lemon thyme chicken, 3 for hawaiian chicken, 4 for green bean skillet
- 4 tilapia filets
- 4 salmon filets
- 1 lb lean ground beef
FRESH PRODUCE & HERBS:
- Thyme
- Dill
- Cilantro
- Parsley (optional garnish)
- Garlic
- 4 cloves for green bean skillet, 4 cloves for salmon orzo, 5 cloves for meatloaves
- 1 red bell pepper
- 1 orange bell pepper
- 1 bundle asparagus
- 2 head of broccoli
- 1 for dill tilapia, 1 for salmon orzo
- 10 oz. white mushrooms
- 1 ½ lb french green beans
- ½ lb for green bean skillet, 1 lb for meatloaves
- 1 white onion
- 1 red onion
- 1 vidalia (sweet) onion
- 1 bag mini potatoes
- 1 large sweet potato
- 4 lemons
- 2 for lemon thyme chicken, 2 for dill tilapia
- 2 limes
- 1 pineapple
DAIRY:
- Unsalted butter
- Half-and-half
- Grated parmesan cheese
- Shredded cheddar cheese
CARBOHYDRATES:
- Panko bread crumbs
- Angel hair pasta
- Long grain rice
- Israeli couscous (or any other couscous)
- Orzo
GENERAL GROCERY:
- BBQ sauce
- Chicken broth
- Dry white wine (sub for chicken broth)
SEASONINGS:
- Thyme
- Lemon pepper
- Onion powder
- Garlic powder
- Italian seasoning
- Cayenne pepper
