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7-Day Workout and Recipe Plan - Day Six
Workout #6 - Core
Warm Up - 3 minutesCLICK HERE for my favorite 3-minute warm up! Jogging, stairs, jumping jacks, etc are also good.
1. Push Ups 2. Plank
30 seconds and then straight into… 30 seconds and then straight into…
https://www.youtube.com/watch?v=TeUyuTGPtRM
https://www.youtube.com/watch?v=V_9ttGC733M
3. Side Plank 4. Spiderman Plank
30 seconds each side and then straight into… 30 seconds and then straight into…
https://youtu.be/dxYxWyzw6aw
https://youtu.be/pitOuJxdyI0
Repeat - 2-3 times
5. Up-Down Plank 6. Side Plank
30 seconds and then straight into… 30 seconds each side
https://youtu.be/9CvuiMeWQZo
https://youtu.be/pitOuJxdyI0
7-Day Healthy Menu Plan - Day Six
CHICKEN BROCCOLI QUINOA CASSEROLE
Creamy, warm and delicious, the entire casserole is made from scratch and is the perfect healthy comfort food! Never tried quinoa? This is the perfect dish to do it! You’ll love it!
Prep time: 10 minutesCook time: 20 minutesTotal Time: 30 minutes
Serves: 6-8
INGREDIENTS1 cup quinoa1 head broccoli, cut into florets and finely chopped2-3 cups cooked shredded chicken (you could use a rotisserie chicken)salt and pepper to tastegarlic powder, to taste2 tablespoons unsalted butter2 tablespoons all-purpose flour2 cups milk1½ cups shredded cheddar cheese, divided⅓ cup Greek yogurt⅓ cup Panko crumbs (found on the bread crumb aisle)
DIRECTIONS
Preheat oven to 350 degrees F. Spray a 9x13" baking pan with non-stick cooking spray.In a large saucepan of 2 cups water, cook quinoa according to package instructions. Within the last 5 minutes of cooking time, add broccoli on top and steam until cooked through.Melt butter in large skillet over medium heat. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes. Stir in quinoa, broccoli, chicken, 1 cup cheese and Greek yogurt; season with garlic powder, salt and pepper, to taste.Spread broccoli mixture into the prepared 9x13" baking pan; sprinkle with remaining ½ cup cheese. Place into oven and bake until cheese has melted, about 5 minutes.Serve immediately, sprinkled with Panko, if desired.
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