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09/14/2025
2 chicken breasts skinless and boneless
1 tsp onion powder�1 tsp garlic powder
1 tsp oregano
Sea salt & black pepper
1 tsp lemon zest
1 tbsp avocado oil
For serving:�Slices of butter
Slices of lemon
Instructions
* Pat dry the chicken breasts with a paper towel.
* Cut each chicken breast lengthwise through the center.
* Season both sides with onion, garlic, oregano, salt, and black pepper.
* Sprinkle lemon zest all over the chicken breasts.
* Heat a skillet over medium-high heat. Add the canola/avocado/sunflower oil.
* Sear chicken breasts for 5 minutes on each side until cooked. If the chicken starts burning, lower the heat a little bit.
* Remove from the skillet and rest for 5 minutes before serving. Add butter or olive oil on top for more flavor, and squeeze a little bit of lemon juice all over.
*Makes 4 servings
Nutrition
Serving: 1 chicken breast (3 oz) | Calories: 185kcal | Carbohydrates: 1.5g | Protein: 22g | Fat: 9.8g | Saturated Fat: 3.2g | Polyunsaturated Fat: 5.4g | Trans Fat: 0.2g | Cholesterol: 79mg | Sodium: 148mg | Fiber: 0.4g | Sugar: 0.1g
470 calories 47G protein 14g fats 47g carbs makes 10 mealsIngredients1800 grams white potatoes3lbs 96/4 beef700g broccoli1 8oz bag fat, free cheddar cheese1 8oz bag fat-free mozzarella cheeseOne bottle of 35 cal wings sauce (garlic Parmesan used here)at 24 servings per bottle InstructionsPreheat oven to 400°Chop up your potatoes and broccoliSeason with salt and pepperNote: broccoli goes on the bottom rack your potatoes go on top. You’re cooking this at 400° for 32 minutesWhile that’s cooking. Start on your 3 pounds of 96/4 beef. Season with onion powder and paprika. I recommend going heavy on the seasoning but it’s your preference Once your beef is doneadd in your potatoes and your broccoliAdd in both bags of cheeseAdd in your Parmesan sauce make sure to pour a little water back in the bottle shake it up so you get all of the sauce.Mix and place in the your meal prep containers.Reheat time out of the refrigerator:1 min to 1:30 secondsFreezer reheat time:Add a little water 2:30 seconds with a napkin over the top.
12/10/2024
Here’s a healthy alternative for a treat for the holidays
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08/21/2024
TIME is Your Most Precious Asset! ⏰ Here's how to manage it effectively and pave the way to success:
1. Prioritize tasks using the Eisenhower Matrix.
2. Cut distractions—social media can WAIT!
3. Use time blocks for focused work periods.
4. Reflect daily to stay on track.
Remember, every minute counts! 💪
08/04/2024
🌟 I'm ready to crush those goals for the upcoming week. Setting my sights high and rolling up my sleeves – let's make it happen! 💪
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐭𝐡𝐢𝐧𝐠𝐬 𝐈 𝐝𝐨 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐦𝐞 𝐤𝐞𝐞𝐩 𝐭𝐡𝐢𝐧𝐠𝐬 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤:
1. **Plan and Prioritize**: Take some time on Sunday to map out your week. Identify your top goals and the steps needed to achieve them. Break down these goals into daily tasks and prioritize them. Having a clear plan will help you stay focused and make progress towards your goals. Use a planner, digital calendar, or a tool to schedule these tasks and reminders. 📅✍️
2. **Prep for Success**: Preparation is key to avoiding last-minute stress and staying on track. This could mean meal prepping to ensure you have healthy options readily available, setting out your workout clothes the night before to make morning exercises a no-brainer, or even decluttering your workspace to enhance productivity. Taking these steps will help minimize obstacles, making it easier to stick to your goals throughout the week. 🍱👟
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