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Protected: 4-Day Meal Plan

Published by virtualpsf on April 23, 2021April 23, 2021

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Categories: Nutrition

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May 15

Yassssss 🙌🏻 ...tomorrow is going to be AHHHHHMAZING! Get in your #sundayfunday workout by signing up NOW ✅ #psfchicago

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We love our WEEKEND WARRIOR CREW! Especially @debra.mueller & @shaunagialluisi ❤️❤️ #psfchicago

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Saturday was SIZZLIN’ at PSF! 🔥 #psfchicago

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May 14

Oh yeah....you guys are 🔥ON FIRE🔥 DAY 5 of our challenge! Our studio crew is crushing it! 🙌🏻 #psfchicago

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You know you want to 😏 Sign up NOW! 🙌🏻 #psfchicago

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May 14

It’s true. The strong will survive. 💪🏻 #psfchicago

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May 14

We killed our Friday work out! #PSFChicago

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May 13

Come has some FUN with us on FRIyay! 🥳 Sign-up now 🙌🏻 #psfchicago

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May 13

Don’t mess...with the best 💥 🥊 #psfchicago

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psfbeyondthestudio

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May 14

Waffles with a whole wheat twist by @COOKINRD are simply magnificent! Add them into your breakfast rotation...perfect for a Sunday morning 🧇

INGREDIENTS
▪️3 cups low-fat buttermilk, room temp
▪️3 large eggs, room temperature
▪️1 teaspoon pure vanilla extract
▪️2 packed tablespoons light brown sugar
▪️6 tablespoons salted butter, melted and cooled
▪️¾ cup all purpose flour
▪️2 ¼ cups whole wheat flour
▪️1 tablespoon baking powder
▪️¾ teaspoon baking soda
▪️¾ teaspoon kosher salt
▪️1 ½ teaspoons ground cinnamon

INSTRUCTIONS
▪️Whisk the buttermilk, egg, vanilla and brown sugar together in a medium bowl. Stir in the butter. Set aside.

▪️Combine the flours, baking powder, baking soda, salt and cinnamon in a separate, large bowl. Add the wet mixture all at once and stir until batter is just combined. A few lumps are cool! Let batter rest 10 minutes.

▪️Preheat your waffle iron. Brush lightly with oil (canola, avocado, grapeseed all work) and fill with batter, following manufacturer’s instructions. Repeat with remaining batter.

▪️Waffles are best served right out of the waffle iron. Otherwise, cool on a wire rack to prevent them from getting soft and soggy.

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May 13

When it comes to working out...MUSIC MATTERS! These hard-rocking tunes will amp up the energy big time! Crank up the volume and LET'S ROCK 🎸🤘🏻

Get this playlist (& ALL of our killer playlists) on our Spotify channel @powerscultpfitness (just search powersculptfitness on Spotify!)

⚡️Journey - Don't Stop Believin'
⚡️Guns N' Roses - Welcome To The Jungle
⚡️Lenny Kravitz - Are You Gonna Go My Way (Laidback Luke Bootleg)
⚡️Bon Jovi - Livin' On A Prayer
⚡️Nirvana - Come As You Are (Evokings Remix)
⚡️Pearl Jam - Go (Remastered)
⚡️ACDC - Highway To Hell ( Remix)
⚡️Metallica - Enter Sandman
⚡️Guns N' Roses - Paradise City
⚡️Nirvana - Smells Like Teen Spirit
⚡️Ram Jam - Black Betty
⚡️Green Day - Basket Case
⚡️Head Like A Hole (DJ FM's Anonymity Paradigm Remix) - NIN (EDM Rave)!
⚡️AC/DC - Thunderstruck

#psfchicago #fitness #workout #exercise #onlinefitness #workoutmusic #spotify #rock #hiphop #workoutmotivation #fitspo #chicagofitness #fitnessmotivation #cardio #killingit #playlist #letsdothis #yass #hardrock #rockmusic #rockout #headbanger

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May 12

Hey 👋🏻 It’s DAY 3 of our @powersculptfitness @virtualpsf Sculpt-to-Summer Challenge 🎉 We have seen so much effort the last 2 days at the studio and at Virtual PSF. ‘Hump Day’ can sometimes test consistency but they key is to take it one day at a time 🙌🏻 Every single day counts and if you put the effort into it, you WILL achieve your goals 🎯 Remember to stay positive...& to stay the course!
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#psfchicago #sculpttosummer #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #nutrition #healthyeating #cleaneating #detox #diet #lean

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May 11

Well hello there delicious low carb/high protein lunch 🤗 This delicious 🔹Edamame Lettuce Wrap Burger with Peanut Sauce🔹 is super filling and easy to create! So what are you waiting for?!?! LET'S EAT! 🍽

⭐️Ingredients⭐️

1 cup julienned carrots
3 tablespoons lime juice, divided
2 teaspoons chile-garlic sauce, divided
1 ½ cups frozen shelled edamame, thawed
1 cup cooked brown rice
½ cup peanut butter powder (see Tip) or 1/4 cup natural peanut butter, divided
¼ cup chopped scallions
1 tablespoon red Thai curry paste
3 tablespoons peanut oil, divided
2 tablespoons reduced-sodium tamari, divided
4 leaves Bibb lettuce
1 cup thinly sliced red onion

⭐️Directions⭐️

Toss carrots with 2 tablespoons lime juice and 1 teaspoon chile-garlic sauce. Set aside.

Combine edamame, rice, 1/4 cup peanut butter powder (or 2 tablespoons peanut butter), scallions, curry paste and 1 tablespoon each oil and tamari in a food processor. Pulse, scraping down the sides as needed, until coarsely chopped. Shape the mixture into four 4-inch-wide burgers.

Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium heat. Add the burgers and cook, turning once, until well browned, 3 to 4 minutes per side. Transfer to a plate.

Meanwhile, whisk the remaining 1/4 cup peanut butter powder (or 2 tablespoons peanut butter), 1 tablespoon each lime juice and tamari and 1 teaspoon chile-garlic sauce in a small bowl until smooth.

Drain the carrots and add the marinade to the peanut sauce; whisk to combine. Serve the burgers in lettuce leaves with the carrots, the sauce and onion.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #lunch #lowcal #lettucewrap #diet

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May 10

Mondays are a fresh start and the PERFECT time to reset, re-focus and jump all over those goals! LET'S. DO. THIS.

Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier and healthier life.”

NOW is the time to get all over your fitness goals - YOU. ARE. READY. - join us at @powersculptfitness or @virtualpsf - learn more at: http://virtualpsf.com ⬅️

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #mondaymotivation

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May 7

Follow this foolproof formula for making the most delicious meal-prep Muffin-Tin Eggs using the ingredients of your choosing!

⭐️Prepare the base by whisking together 8 large eggs with 1/2 cup reduced-fat milk and 1/4 teaspoon each salt and pepper.

⭐️Liberally coat a 12-cup muffin pan with cooking spray (or use the silicone muffin-tin cups linked above). Divide 3/4 cup each chopped vegetables and protein (like cooked meat, tofu or beans), 6 tablespoons cheese, and a small sprinkling of seasonings (such as herbs, salsa or even sun-dried tomatoes) among the muffin cups. Top with the egg mixture and bake in a 325°F oven until set and lightly brown, about 20 to 25 minutes.

⭐️Cool completely and refrigerate in an airtight container for 3 days or freeze for up to 1 month. They're delicious right out of the fridge or can be quickly reheated in the microwave—wrap egg muffins in a paper towel and microwave on High for 30 to 60 seconds.

🔹Our Favorite Combinations🔹
We really love our muffin-tin eggs for their delicious flavor and convenience. Here are some of our favorite flavor combinations and recipes to try this week!

🧀Red Bell Pepper + Black Beans + Jack Cheese + Salsa
This Southwestern-inspired egg muffin delivers the flavors we love in a bite-size package. Top with hot sauce and a bit of chopped cilantro to really drive the Southwestern style home.

🥦Broccoli + Chopped Bacon or Ham + Cheddar + Chives
western style muffin tin eggs
Who doesn't love a classic Western-style omelet? We riffed on that popular breakfast order with these broccoli, bacon and Cheddar muffin-tin eggs.

🍅Roasted Red Peppers + Veggie Sausage + Mozzarella + Sun-dried Tomatoes
Even vegetarians can get in on the action with these meat-free muffin-tin eggs! Here we use veggie sausage, roasted red peppers, mozzarella and sun-dried tomatoes for a flavor-packed Mediterranean-inspired breakfast you can take on the go.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #eggs #breakfast #diet

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May 7

Sometimes we all just need to chill out 🙏🏻
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Check this upbeat, positive but totally zen-inspired playlist! ⚡️
...
🎶Dancing With A Stranger (with Normani) Sam Smith..
🎶Feel It Still - Ofenbach Remix Portugal. The Man..
🎶Girls Like You (feat. Cardi B) Maroon 5..
🎶Something Just Like This The Chainsmokers..
🎶Happier Marshmello..
🎶In My Mind Dynoro..
🎶Body Loud Luxury..
🎶Old Town Road - Remix Lil Nas X..
🎶7 rings Ariana Grande..
🎶Outta My Head (with John Mayer) Khalid..
🎶Without Me Halsey..
🎶Eastside (with Halsey & Khalid) benny blanco..
🎶On My Way Alan Walker..
🎶We Found Love (feat. Ashibah) Nora En Pure..
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Follow us on Spotify @powersculptfitness for more awesome playlists!
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#psfchicago #sculpttosummer #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #music #workoutmusic #spotify #workoutplaylist

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May 5

Looking for a last minute taco 🌮 idea to celebrate this sunshine ☀️ and Cinco de Mayo?

How about these beauties!? Fish 🐟 tacos are always delicious and surprisingly super easy to make. Swipe right to get the recipe! Enjoy your fiesta! 🎉

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #tacos #cincodemayo #recipe

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May 4

Looking for a yummy lunch? Check out this 🥗Chopped Salad with Chicken & Avocado-Buttermilk Dressing🥗

🔹Ingredients

1 cup buttermilk
½ ripe avocado
3 tablespoons chopped fresh herbs, such as tarragon, mint and/or parsley
1 tablespoon rice vinegar
¾ teaspoon salt
½ teaspoon ground pepper
4 cups chopped kale
2 cups shredded red cabbage
2 cups broccoli florets, finely chopped
2 cups shredded cooked chicken
1 cup shredded carrots
½ cup finely chopped red onion
½ cup toasted sliced almonds
⅓ cup dried cherries or cranberries

🔹Directions

Combine buttermilk, avocado, herbs, vinegar, salt and pepper in a blender; process until smooth.

Combine kale, cabbage, broccoli, chicken, carrots, onion, almonds and cherries (or cranberries) in a large bowl; toss to combine. Add the dressing and toss again.

🔹Tips
To make ahead: Refrigerate dressing and salad separately for up to 3 days.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #salad #diet

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