Daniel Basel - Personal Trainer

I usually make this right before I leave the house.
10 min to throw everything together, set the oven timer and go.
I come back and have a full high-protein meal ready 😬
And honestly, if it stays warm in the oven a little longer, even better.

One pan, a full high-protein meal.
10 minutes now, full meal waiting for you later 🤍

Quinoa + whatever veggies you have + chicken breast/chicken thighs.

Seasonings:
1 tbsp sweet paprika • 1 tsp cumin • 1 tsp turmeric • salt & pepper • 2 bay leaves • 2–3 garlic cloves • 1 tbsp soy sauce • 1 tbsp honey • 1 tbsp cornstarch for texture

Chicken: I usually season it ahead with Ras el Hanout, paprika, salt, pepper, soy sauce + a little cornstarch and let it sit in the fridge. Totally optional.

Mix everything → add boiling water until covered → parchment paper + foil → oven for about 1 hour.

You can swap the quinoa for rice or buckwheat and use whatever veggies you have.

Enjoy 😘

Aim for 3–4 sets of 10–12 reps on all exercises.

Single Arm Cable Row Benefits:

• Helps improve side-to-side strength imbalances
• Builds a stronger, more balanced back
• Improves posture and shoulder stability
• Allows better focus and control on each side

Form tips:

• Keep your chest up
• Pull your elbow toward your hip
• Avoid twisting your torso
• Control the weight on the way back

Save it & Do it :)