Strong N Sexy Fitness

MEAL PREP RECIPE #7
Chopped Mediterranean Chickpea Power Salads

This meal prep chopped chickpea salad can be made on the weekend and enjoyed throughout the week! Store them in meal prep containers, or as jar salads.

INGREDIENTS
2/3 cup uncooked bulgur
19 oz can of chickpeas drained and rinsed
1/2 cup feta cheese crumbled
3 ribs celery finely chopped
1 bell pepper finely chopped
1/3 cup radish finely chopped
1/4 of a red onion minced

Honey Lemon Vinaigrette:
3 tablespoons olive oil
3 tablespoons white wine vinegar
1 tablespoon honey
1 teaspoon fresh lemon juice
1/2 teaspoon lemon zest

INSTRUCTIONS
1. Cook bulgur according to package directions and allow to cool.

2. Shake together all vinaigrette ingredients.

3. For Meal Prep Containers: Toss together all salad ingredients in the vinaigrette and divide amongst 4
2-cup capacity storage containers.

4. To Store In Jars:Divide vinaigrette evenly amongst four 1-pint/2-cup glass jars.

5. Add the chickpeas to the bottom of each jar, and top with bulgur, celery, bell pepper, feta cheese, radish and red onion.

6. To serve, shake the salad out into a large bowl and stir up to distribute the
vinaigrette.

Nutrition
Serving: 1 lunch bowl | Calories: 431kcal
Carbohydrates: 57g | Protein: 16g | Fat: 17g | Sugar: 7g

MEAL PREP RECIPE #6 Slow Cooker Carnitas Burrito Bowls

Take an hour out of your day to prep these amazing slow cooker carnitas burrito bowls! We’ll show you how to make Crockpot carnitas and even throw in directions for Instant Pot carnitas so that you can make the most epic meal prep burrito bowls around town!

Ingredients:
PORK CARNITAS:
1 pound pork loin or pork butt (option to
use chicken breast instead)
3 tablespoons olive oil, divided
1 tablespoon minced garlic
1 tablespoons orange juice
1/3 cup lime juice
3 teaspoons ground cumin
2 teaspoons smoked paprika
salt and pepper, to taste
4 oz. can green chiles

STREET CORN SALAD:
1 15-oz. can yellow sweet corn, drained
2 tablespoons lime juice
1/2 tablespoon apple cider vinegar
2 tablespoons chopped cilantro, fresh
1/3 cup red onion, finely chopped
1/3 cup cotija cheese, crumbled
1/2 teaspoon paprika
salt and pepper, to taste

OTHER INGREDIENTS:
1 15-oz. can black beans
4–8 cups romaine lettuce
Lime wedges

INSTRUCTIONS:

1. Place about 2 tablespoons of olive on the bottom of a large pan. Heat to medium/high heat.
Sear pork on all sides for 1 minute per side.

2. Transfer seared pork into your slow cooker and add a little more olive oil and garlic. Turn
heat to low and cook for 6-8 hours*.

3. Once pork is tender, remove pork and
shred with 2 forks. Place shredded pork
and about 1/4 cup – 1/3 cup of the juice
from the slow cooker into a large bowl and
add the rest of the carnitas ingredients and
mix.

STREET CORN SALAD INSTRUCTIONS:
1. Place all ingredients into a medium-size
bowl and mix.

BOWL ASSEMBLY:
1. Place about 2 cups of romaine lettuce on the bottom of your bowl. Then add 1/4 of the meat (4 oz.), about 3/4 cup cilantro lime brown rice, 1/2 cup street corn, and 1/4 cup black beans.

Serve with fresh lime 2. and more cotija!

Notes
Slow Cooker: We recommend cooking for 6-8 hours on low for tender pork, however, if you are in a rush you can cook the pork on high for 2-4 hours.

Instant Pot: If you’d like to make Instant Pot Carnitas, turn your Instant Pot to the saute function. Add olive oil to the bottom and sear all sides of your pork for 1 minute. Then, turn your Instant Pot off and add garlic and a little more olive oil to your Instant Pot. Close lid,
turn the valve to seal, and cook on manual high for 60 to 90 minutes. Once the timer has gone off, quick release your Instant Pot to let out the steam. Shred and add the rest of the carnitas ingredients.

NUTRITION
Serving Size: 1/4
Calories: 407
Sugar: 5g
Fat: 18 g
Carbohydrates: 29 g
Fiber: 12 g
Protein: 32g

MEAL PREP RECIPE #5

Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls

The sauce doubles as a dressing for the salad, and you don't even need to turn on your oven!

Ingredients

CHICKEN:
1/4 cup honey
1/4 cup stock
1/4 tsp salt
1 clove garlic
1 tablespoon lime
2 tablespoons adobo
1 chipotle pepper whole; optional
2 chicken breasts

SALAD
3 cups cabbage
2 carrots shredded
1 bell pepper thinly sliced

BEFORE SERVING
tortilla chips or strips
or small tortillas to serve as tacos

1. Slow Cooker Chipotle Honey ChickenCombine the chicken, stock, honey, salt, garlic, lime juice, adobo sauce and chipotle pepper in the base of a 2.5 quart slow cooker (see note).
2. Cook on low 4-5 hrs or high 3-4 hours. Do not over-cook this recipe as the honey may cause it to burn.
3. Taco Salad Lunch BowlsPrep the veggies and divide between four 2-cup capacity storage containers (2-compartment containers recommended if you have them).
4. Portion out the chicken in the containers and spoon the sauce over.
5. Keep tortilla strips or tortillas separate until just before serving.
6. Storage Seal and store in the fridge for up to 4 days.
7. To serve Heat the chicken or serve cold. Mix everything up, tossing the sauce over the salad. Sprinkle with tortilla strips or serve in a tortilla (taco-style).

Notes
Recipe may be doubled and cooked in a 5 quart slow cooker; if you have too much chicken, it can be frozen for up to 3 months.

Nutrition
Serving: 1 lunch bowl | Calories: 253kcal
Carbohydrates: 27g | Protein: 24g | Fat: 5g | Sugar: 13g

MEAL PREP RECIPE #4!

Caribbean Jerk Shrimp with Cauliflower Rice
Serves: 4 Servings

Ingredients
10 oz. large shrimp, peeled and deveined
2 Tbsp olive oil
2 Tbsp red wine vinegar
2 Tbsp fresh squeezed orange juice
1 Tbsp brown sugar, packed
1 Tbsp reduced sodium soy sauce (green top)
2 Tbsp green onions, chopped
1 Tbsp jalapeño, seeded and finely chopped
Lime wedges, if desired

For the Jerk Seasoning:
½ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. dried thyme
½ tsp. paprika
⅛ tsp. allspice
⅛ tsp. nutmeg
¼ tsp. cayenne pepper
⅛ tsp. sea salt

For the Cauliflower Rice:
1 Tbsp olive oil
1 green bell pepper, chopped
1 jalapeño, seeded and finely chopped
1 cup fresh pineapple, chopped
4 cups cauliflower rice
1 tsp. garlic powder
¼ tsp. sea salt
¼ tsp. pepper
⅛ tsp. cinnamon
¼ cup fresh squeezed orange juice
1 (15 oz) can no salt added red kidney beans
2 Tbsp cilantro, chopped

Instructions
1. To make the marinade, in a medium bowl whisk together olive oil, red wine vinegar, orange juice, brown
sugar, soy sauce, green onions, jalapeño and jerk seasoning. Add shrimp to the bowl and allow them to
marinate for about 30 minutes.

2. *Note: if using wooden skewers for the shrimp make sure they soak in water for about 30 minutes as
well.

3. To make the cauliflower rice, heat a large skillet over medium heat and drizzle in olive oil. Add bell
pepper, jalapeño and pineapple and sauté until tender, about 3 to 5 minutes. Then add cauliflower rice
and stir in garlic powder, salt/pepper, cinnamon, orange juice. Cook for about 5 minutes then add the
kidney beans, cooking an additional 2 minutes. Remove from heat and mix in chopped cilantro.

4. Thread shrimp onto soaked wooden skewers (reserving the marinade) and grill, covered, over medium
heat for about 4 to 6 minutes until shrimp are opaque and cooked through, turning once.

5. In a small bowl, bring the reserved marinade to a boil over medium high
heat. Reduce heat and simmer,
uncovered, for about 10 minutes.

6. Brush glaze over top of the grilled shrimp skewers and serve over cauliflower rice with lime wedges.
Enjoy!

Nutritional Information

Serving Size: ¼ recipe • Calories: 324 •
Fat: 12.6 g • Saturated Fat: 0.8 g • Carbs: 35.9 g • Fiber: 10.7 g • Protein: 23.9 g • Sugar: 10.5 g

MEAL PREP RECIPE #3!

Turkey Taco Lunch Bowls
These turkey taco lunch bowls contain turkey taco meat, corn, brown rice, and a simple pico de gallo. Tons of flavor for little effort and your lunches will be ready for four days!

INGREDIENTS:
RICE
3/4 cup uncooked brown rice
1/8 tsp salt
zest of 1 lime

TURKEY
3/4 lb lean ground turkey
2 tablespoons taco seasoning of choice

SALSA
1 pint cherry tomatoes quartered
1 jalapeno minced
1/4 cup red onion minced
juice from 1/2 a lime
1/8 tsp salt

OTHER INGREDIENTS
one 12 oz/341 mL can corn kernels drained & rinsed
1/4 cup shredded cheese cheddar or mozzarella

INSTRUCTIONS:
1. Cook brown rice according to package directions, adding the lime zest and
salt to the cooking water.

2. Cook turkey over medium heat, tossing in the taco seasoning and breaking it
up as you cook. Cook for 10 or so minutes, until cooked through.

3. Combine all salsa ingredients and toss together.

4. To assemble lunch bowls:
-1/4 portion of cooked rice (roughly ½ cup)
-1/2 cup corn kernels
-1/2 cup cooked taco meat
-1/4 portion of salsa (just over ½ cup)

Nutrition
Serving: 1 lunch bowl | Calories: 387 cal
Carbohydrates: 42g | Protein: 23g | Fat: 10g | Fiber: 5g | Sugar: 9g

MEAL PREP RECIPE #2

Honey Sriracha Glazed Meatballs

Serves: 8 Servings

INGREDIENTS

For the meatballs:
2 lb. lean ground turkey
1 cup whole wheat panko breadcrumbs
2 eggs
¼ cup green onions, chopped
½ tsp. garlic powder
½ tsp. salt
½ tsp. black pepper

For the sauce:
¼ cup Sriracha
3 Tbsp reduced-sodium soy sauce
3 Tbsp rice vinegar
3 Tbsp honey
1 Tbsp grated fresh ginger
3 cloves garlic, minced
½ tsp. toasted sesame oil

INSTRUCTIONS
Preheat oven to 375 degrees F.
In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1½-inch balls (you'll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
Bake meatballs for 20 to 25 minutes, or until browned and cooked through.

While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.

Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!

NUTRITIONAL INFORMATION
Serving Size: 5 meatballs • Calories: 295 • Fat: 10.8 g • Saturated Fat: 3.2 g • Carbs: 18.6 g • Fiber: 1.4 g • Protein: 26.9 g • Sugar: 8.2 g

MEAL PREP RECIPE #1

Satay Chicken Meal Prep Lunch Bowls

These satay chicken meal prep lunch bowls can be prepped on the weekend and enjoyed throughout the week for a tasty, low carb lunch. You’re going to want to drizzle that peanut sauce on everything!

Ingredients - DRESSING
1/4 cup peanut butter
1/4 cup rice vinegar
1 tablespoon water adjust to get the consistency you'd like in your vinaigrette
2 tablespoons sesame oil
1.5 tablespoons soy sauce
1.5 teaspoons lime juice
2 teaspoons minced ginger
2 teaspoons brown sugar
1 tsp red pepper flakes

Ingredients - SALAD
12 oz boneless skinless chicken thighs (roughly 4)
3 cups shredded cabbage
2 carrots shredded
1 bell pepper thinly julienned

Ingredients - GARNISH
green onions chopped
peanuts

DIRECTIONS
1. Stir together all marinade/dressing ingredients.
2. Remove ⅓ cup and add to a small dish along with the chicken thighs. Allow to
marinate for at least 30 minutes (up to 24 hours).
3. While chicken is marinating, prepare the veggies and divide evenly between
4 2 cup capacity storage containers.
4. To cook chicken:Heat an outdoor grill over medium-high heat. Spray with oil
to prevent sticking.
5. Grill chicken thighs for 5 minutes per side, until cooked through.
6. Alternatively, pre-heat a George Foreman grill for 5 minutes, then grill chicken
thighs for 5 minutes total or until cooked through.
7. Allow chicken to rest for 5 minutes before slicing and adding to the storage
containers.
8. To serve: Either dress the salad ahead of time or right before serving. Enjoy
cold.

**Notes**
The vinaigrette is heavy on the ginger, if you don't like a strong ginger flavor, cutit back.

**Nutrition**
Serving: 1 lunch bowl
Calories: 333kcal | Carbohydrates: 20g | Protein: 22g |
Fat: 18g | Saturated Fat: 3g | Cholesterol: 72mg |
Sodium: 839mg | Fiber: 5g | Sugar: 12g |

Do You Even Meal Prep?

Not in the habit of planning ahead? That may be a recipe for disaster.

Ever fantasize about how much easier life would be if you were a snake so that you’d only have to eat once a week? Just think about all the time you’d save each day not constantly having to find recipes, buy groceries, wash, chop and cook ingredients, and clean up a messy kitchen. Nirvana, right?

The solution you’re seeking is simple: meal prep. Instead of going through the grueling daily routine listed above, welcome into your life the art of planning and preparing some or all of your meals in advance. This could mean making your lunch the night before, cooking in batch, or pre-cooking all your food and portioning it out for the week in grab-and-go containers.

Here are the top 7 reasons we meal prep!

1. Temptation Removal.
2. You Have Total Control.
3. Hunger Manager.
4. Timesaver.
5. Money Saver.
6. Waste Eliminator.
7. Stress Remover.

Over the next week we're going to be sharing 7 different recipes that you can meal prep to create a solid meal plan that's easy to prepare and easy to re-heat or cook!

So keep your eyes peeled!

ARE YOU SEEING THE RESULTS YOU WANT FROM YOUR $9 A MONTH GYM??

When it comes to Big Box Gyms...most people have good intentions, they want to get healthy, maybe loose a few pounds or a few inches so they go ahead and purchase a low-cost gym membership.

But let me ask you this...when was the last time you walked into the gym? When was the last time you saw the scale move? When was the last time you noticed your clothes fitting better, your energy levels getting better, or even feeling better about yourself?

My guess is it's been a while? But you keep paying right? Because you're 'going to the gym' and you have to start seeing results soon! Or you're really going to start next week!

The biggest thing you're missing when it comes to your gym workouts, seeing results and really achieving what you want to achieve is.....SUPPORT & STRUCTURE!!!!

The thing that sets us apart from 99.9% of other gyms out there is our Support Program!!

CLICK HERE NOW TO LEARN HOW YOU CAN GET INTO THE BEST SHAPE OF YOUR LIFE! http://strongnsexy.com/

We have accountability coaches for every single one of our members, if you don't show up for a session your coach is going to be on your butt making sure you're in for another session that day....if you're posting on social media that you're not eating right your coach is going to be on your butt making sure that you're making better choices next time.

Not only will you have the support and accountability of your coaches, but you have the support and accountability of all of the other women in our program as well! Because they understand that our program changes lives, it helps you become a better version of yourself and they want it for you just as much as they want it for themselves.

So if you're sick and tired of not seeing results, not feeling support, feeling confused about what to do when you're at the gym...then come down and see us at Strong 'N' Sexy Fitness! We would love to meet you, get to know more about you and your goals and show you exactly what we can do to help you best!

CLICK HERE NOW TO LEARN HOW YOU CAN GET INTO THE BEST SHAPE OF YOUR LIFE! http://strongnsexy.com/

If you've been wanting to try out our program what better time than now?

Start 2019 the RIGHT way with our 28 Day 'New You' Buddy Challenge!

http://bit.ly/SNSnewyouchallenge

The WINNING buddy PAIR will win a $500 New Year Wardrobe Makeover!!!!!!!! 😲😲😲😲😲😲

http://bit.ly/SNSnewyouchallenge

THE EXCLUSIVE 28 DAY 'NEW YOU' BUDDY CHALLENGE PROVIDES YOU WITH:
- UNIQUE PERSONAL TRAINING 6 DAYS A WEEK
- JUDGMENT FREE ENVIRONMENT
- NUTRITION PLANS TO HELP YOU ACHIEVE YOUR GOALS
- MOTIVATION & ACCOUNTABILITY TO KEEP GOING FROM SUPPORTIVE COACHES

SO YOU CAN...
- FEEL BETTER ABOUT YOURSELF
- LEARN THE BEST WAYS TO ACHIEVE THE GOALS YOU WANT
- LOSE THAT UNWANTED BODY FAT
- FEEL LIKE YOUR FULL, CONFIDENT SELF

Get into the best shape of your life and welcome 2019 with an awesome version of YOU!

Click The Link Below To Get Started!
http://bit.ly/SNSnewyouchallenge

Our amazing crew showed up and kicked ass to celebrate Thanksgiving!!

Well done to you all and we wish you a safe and happy Thanksgiving!

Attention Ladies of Tempe! >>bit.ly/sns21d