Name: Playbook - Ashley Palmer Fitness - WEEK 1 RECIPES
Uploaded: 2024-05-15T23:16:50.908Z
Duration: 1 min
Description: WEEK 1 RECIPES

1 cup Almond Milk
1 cup mixed frozen berries
1/2 cup Two Good Vanilla Yogurt
medium Banana
1 scoop Vanilla Protein
squeeze of Honey
option- add monk fruit sweetener
handful ice

Mix all together in a blender and enjoy as a yummy snack or breakfast!

Very Berry Smoothie

Ingredients:

1 slice Whole Wheat Toast
1 TB creamy peanut butter
1/2 banana-sliced
1 tsp almond slices
1/2 tsp Chia Seeds
drizzle honey- about 1tsp

PB Banana Toast

Ingredients:
Romaine Lettuce- chopped
Mini Tomatoes- sliced
Orange Bell Pepper- sliced
Avocado- diced
Egg- cooked and peeled
Grilled or Rotisserie Chicken
Bacon strips- cooked
Red Onion- diced

Instructions:

Start by cooking your chicken if needed and bacon. Once done remove from pan and let cool slightly. 
 Cut all required vegetables and set aside. 
 Boil eggs until done, cool in water and peel. 
 In a large mixing bowl add the lettuce and top with all ingredients laying them side by side. 
 Drizzle your favorite dressing on top and enjoy! Yummy!

Cobb Salad

Ingredients:

2 cups Spinach Lettuce
1/2 cup Strawberries- halved
1/4 cup Raspberries
1/4 cup Blueberries
1/2 cup Shredded Chicken- canned or rotisserie
2 TB Candied Pecans or Walnuts
2 TB Poppy seed Dressing (fat free)

Instructions:

Start by washing all your produce and dry with a paper towel.
 Slice strawberries in halves or quarters.
 In bowl, make a bed of lettuce and add all berries, feta cheese, candied pecans or walnuts and chicken. Top with poppy seed dressing.

Summer Berry Salad

Ingredients:

3 Tbsp. olive oil
2 ribs celery, chopped
1 white onion, diced
1 red bell pepper
1 yellow bell pepper
1 green bell pepper
2 TB minced garlic
1 lb. turkey kielbasa
3 cups chicken broth
1 (14 oz.) can crushed tomatoes
1 1/2 cups uncooked white rice
2 TB Cajun seasoning 
1 tsp. thyme
1/4 tsp. cayenne pepper
1 lb. raw shrimp, peeled and deveined
salt and pepper

Instructions:

Heat olive oil in pan. Add celery, onion, bell peppers, and garlic. Sauté for about 5 minutes, stirring occasionally, until the vegetables are soft and mostly cooked. Add the remaining tablespoon of olive oil and sausage, and stir to combine. Cook for additional 5 minutes.
 Add the chicken stock, tomatoes, rice, Cajun spice, thyme, and cayenne, and stir to combine. Reduce heat to medium-low, cover and simmer for about 25-30 minutes, or until the rice is cooked, stirring occasionally. (Don't forget to stir, or the rice may burn on the bottom of the pan.)
 Once the rice is tender, add in the shrimp and stir to combine. Let the mixture continue to simmer, stirring occasionally, until the shrimp are cooked and pink. Season the jambalaya with salt and pepper. Remove from heat and serve with optional garnishes if desired.

Jambalaya

Ingredients:

Rotisserie Chicken
favorite BBQ Sauce
Romaine or Butter Leaf Lettuce
Avocado- sliced
Tomato- sliced
fresh squeezed lime juice- optional
Add any additional toppings of choice- carrots, sunflower seeds, cheese, etc.

Instructions:

Shred rotisserie chicken and put in saucepan. Heat up with BBQ sauce.
Once meat is heated add to leaf lettuce and add toppings! Enjoy!

BBQ Chicken Lettuce Wraps

Ingredients:

1 cup Oats
1/2 cup Shredded Coconut
1/2 cup Peanut Butter
1/3 cup Honey
1/4 cup Chocolate Chips
1 T Flaxseed
1-2 scoops Protein

Instructions:

Mix all together in big mixing bowl.
 Roll into ball size bites, put into gallon bag and freeze. 
Tip- to prevent protein balls from freezing together, space them apart in bag and lay flat to freeze or lay on parchment paper on cookie sheet to freeze than transfer to gallon bag.

Coconut Chocolate Protein Balls

WEEK 1 RECIPES

FIT TEST! ( Do at the beginning and end of the challenge )

W1/D1  Full Body (upper, lower, core)

W1/D2 AMRAP (as many rounds as possible) ONLY 30MIN!

W1/D3 Lower Body + Booty

W1/D4 HIIT

W1/D5 Upper Body + Core

WEEK 2 RECIPES

W2/D1 Full Body (upper, lower, core)

W2/D2 AMRAP (as many rounds as possible)

W2/D3 Lower Body + Booty

W2/D4 HIIT- Ladder Workout

W2/D5 Upper Body + Core

WEEK 3 RECIPES

W3/D1 Fullbody (upper, lower + core)

W3/D2 AMRAP (as many rounds as possible)

W3/D3 Lower Body + Booty

W3/D4 HIIT

W3/D5 Upper Body + Core

WEEK 4 RECIPES

W4/D1 Full Body Blast (DUMBBELL ONLY!)

W4/D2 AMRAP ( as many rounds as possible )

W4/D3 Lower Body + Booty

W4/D4 HIIT Baby!!!

W4/D5 Upper Body + Core

WEEK 1 RECIPES

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