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.