Name: Playbook - Aubri & Liv - WEEK 1: RECIPES
Uploaded: 2024-04-26T16:11:22.476Z
Duration: 1 min
Description: WEEK 1: RECIPES

2 breakfasts
2 dinners
1 snack

Hope you love these recipes!!

RECIPE (serves 4-6)
1 tbsp olive oil
1/2 of a yellow onion, diced
2 cloves garlic, minced
1/2 lb broccoli
12 oz jar of roasted red peppers, drained and chopped
2 lbs chicken breasts or chicken tenders (boneless + skinless)
1 + 1/2 tsp paprika (add more for color if you'd like!)
1 tsp oregano
1 + 1/2 tsp sea salt
1/2 tsp black pepper
Red pepper flakes, to taste
2 cups bone broth, plus more as needed
1 cup chopped baby spinach
3/4 cup crumbled feta ( i use fat free ) 
8 oz 1/3 fat cream cheese

1. Heat a large pot over medium heat with olive oil. Add onions and garlic and sauté for 3 minutes.
2. Add cauliflower, red peppers, chicken, seasonings, and broth.
Add more broth as needed until everything is fully covered. Bring to a simmer; cover with a lid and simmer for 10-15 minutes, or until chicken is cooked throughto 165F.
3. Remove chicken and shred with forks.
4. Return chicken to pot along with spinach, feta, cream cheese, and lemon juice. Simmer for 5-10 more minutes to allow liquid to thicken a bit. Serve with fresh bread and enjoy!

Creamy feta + roasted red pepper chicken

YUMMY YUM PROTEIN BALLS:

1 cup peanut butter

1/2 cup honey

1/2 tsp vanilla

2 scoops vanilla protein powder

pinch of salt

11/2 cup old fashioned oats

1/4 cup mini m&ms


TRY THESE IMMEDIATELY & probably double it & freeze the extra because you're gonna want one, maybe two, maybe 5 a day

Clean simple eats: https://glnk.io/34zm/aubri-liv

Just Ingredients: https://just.crrnt.app/aubriandliv

Code: aubriandliv

Protein Balls

I love this as a snack or for breakfast & sometimes lunch!! 

- 1/2c - 1c fat free vanilla yogurt (use however much you’re feeling) I usually do 1/2c. 
- 1 scoop vanilla protein

Toppings of choice:
- honey drizzle
- mini chocolate chips 
- granola 
- berries
- apples are actually so good
- grapes
- cinnamon is a must

Greek Yogurt Bowl

2 tbsp olive oil

1/2 of an onion, diced

1 large bell pepper, diced

1 lb ground Italian sausage (chicken) 
You could also use ground beef here, just make sure you season up the meat or this will taste VERY bland. 

1 tbsp tomato paste

1.5 tsp italian seasoning

Pinch of red pepper flakes

1/2 lb baby gold potatoes, quartered

S+P, to taste

1 cup bone broth

1/2 cup milk or cream of choice 

1 cup baby spinach

1/4 cup parmesan, or more to taste

1. Sauté onions and peppers in olive oil for 4-5 minutes.
2. Add italian sausage; cook, breaking up, until no longer pink. Stir in potatoes, tomato paste, italian seasoning, and salt + pepper. Let cook for 1 minute.
3. Pour in broth and heavy cream. Cover pan with lid and simmer for 15-20 minutes, until potatoes are fork-tender.
4. Turn off heat and stir in parmesan and baby spinach.

Italian sausage & potato skillet

-2 TBS of orange juice concentrate ntrate
-1/2 cup frozen mangos
-1 cup milk of choice 
-25g vanilla protein
-1 tsp vanilla
-1 cup of ice

BLEND

Mango Orange Protein Smoothie

WEEK 1: RECIPES

Taylor

Avery

START HERE

Trying to get back on track! This was a good start!

Julie

Jasmine

Jordyn

W1/D1: FULL BODY FRENZY

Grace

Josie

Taylor Martin

W1/D2: SHOULDERS ON FIRE

Super effective workout and satisfying to finish! Hard but manageable.The app is really nice and clear with instructions on how to have the right technique. Thanks girls! Xoxo

Lisa

For the burnout, the video shows a weighted sumo squat pulse followed by unweighted consecutive sumo squat pulses, but the description just saws weighted sumo squats followed by the unweighted sumo squat pulses. Can you clarify if the weighted should be a 2-pulse sumo squat or just a sumo squat?

Courtney

My legs are SHAKING! Love that these workouts take under an hour!!!

Morgan McQueen

W1/D3: LEGENDARY LEG DAY

W1/D4: ACTIVE REST DAY

It was pretty long. I enjoyed it, I feel like it just took a little longer to complete

OLIVIA

Definitely took me longer than 50 min but such a good burn! Would love if there was a note about a) weight suggestions and b) what muscle you should be working because with arms it’s especially easy to do it incorrectly and keep it all in your traps/shoulders

Daisye

W1/D5: UPPER BODY BURN

Sandy

My legs are shaking!🫨 such a good leg workout!

Loved that this workout was a change from all the circuits! My legs are trembling

W1/D6: LEGZ 4 DAYZ

Olivia

W1/D7: REST DAY

The food and snack options did not have a recipe attached, just a video. Only the goulash had ingredients and instructions listed.

Jordan

These were all really good and really helped me stay on track and heathy

Abbigayle

WEEK 2: RECIPES

Every single workout in this spring program has wrecked me in the best way! Such a good change to my routine 💪🏻

Hilary

W2/D1: ULTIMATE UPPER BODY

Quite the burn. Makes me feel strong 💪🏽

That 8 min circuit was amazing 🔥🔥🔥🔥

W2/D2: LEGAROOS

Had to modify the Copenhagen plank. Fun to have something to work towards.

Tiffany

Hannah

W2/D3: FULL BODY FUN

Loving having days to play tennis & still get workouts in! Active recovery is good for the soul.

W2/D4: ACTIVE REST DAY

Brooklyn

Buns on fire after those hip thrusts at the end! Took me 40 min + the ab activation set

W2/D5: BOOTY SCULPT

Don’t discount the prayer presses. They lit my arms on fire. 🔥

My arms feel like one of those crazy long blow up people at a car sales lot. But in the best way possible!! 🤪🤩 Felt that burn!🔥

Gabby

W2/D6: UPPER BODY SLAY

Did this and an outdoor 4 mile hike!🤩🤩

W2/D7: REST DAY

WEEK 3: RECIPES

Felicia

Emily

W3/D1: POWER LEGS

5 rounds really makin me grateful for the 3 rounds after 💀😂🔥

Awesome shoulder burn! 3 weeks in and already seeing a difference in arm definition.

W3/D2: SHOULDER SURRENDER

So good!!! Would love a couple of more ab exercises in there

W3/D3: FULL BODY FRENZY

W3/D4: ACTIVE REST DAY

Can feel my butt rounding out now. 🍑 😂

London

W3/D5: LOWER BODY BURN

loved that upper body one and how it was spread out

Such a good shoulder blitz. Felt strong on week 3 and weighted up. 💪🏻💥

W3/D6: UPPER BODY DEMOLISHER

W3/D7: REST DAY

WEEK 4: RECIPES

Probably one of the most fun full body workouts I’ve done!

this is my day two doing your workouts and wow I have never felt my muscles that much before what a great workout I can’t wait to show up every day this week 💕

WEEK 1: RECIPES

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