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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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powersculptfitness

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Jun 12

A Saturday is never complete without a killer PSF workout 💪🏻 #psfchicago

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Jun 12

Earning the burn for sure 🔥 #psfchicago

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Jun 11

PSF is definitely raising the bar(re)! 💪🏻 #psfchicago

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Jun 11

Friday…why are you just so freakin’ awesome?!? 🤩 Let’s do this PSF ROCKSTARS! #psfchicago

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Jun 10

People SAY they crush their workouts… but at PSF, we take it to a WHOLE. NEW. LEVEL. 🔥 Get in on it! 🙌🏻 #psfchicago

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Jun 10

#tbt to only being able to do outdoor group workouts one short year ago 😱 We are doing our first outdoor workout this Monday 6pm and it’s FREE! Sign-up opens this Sunday 12pm #psfchicago

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Jun 10

Wow! We are going to kill it tomorrow! 💪🏻 #psfchicago

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Jun 10

Quick + Intense = Efficient! 👩🏼‍🏫 #psfchicago

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Jun 10

We love to level-it-up …come try new ways to challenge, sculpt & BURN 🔥 #psfchicago

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psfbeyondthestudio

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Jun 11

Easy & Healthy Breakfast Burrito

INGREDIENTS
🔹2 teaspoons canola oil
🔹1/2 small red onion, diced (1 cup)
🔹1 red bell pepper, seeded and diced
🔹1 cup drained, rinsed canned black beans, preferably low-sodium
🔹1/4 teaspoon chili flakes
🔹Salt and freshly ground black pepper
🔹4 eggs and 4 egg whites
🔹1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese
🔹Nonstick cooking spray
🔹4 (10 inch) whole wheat tortillas (burrito size)
🔹1/4 cup reduced fat-free sour cream or 2 percent plain Greek yogurt
🔹1/4 cup salsa
🔹1 large tomato, (4 ounces) seeded and diced
🔹1 small avocado (4 ounces), cubed
🔹Hot sauce

DIRECTIONS
🔹Heat the canola oil in a large nonstick skillet over a medium-high heat. 🔹Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
🔹Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream (or yogurt) and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

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Jun 11

It's definitely summer weather and the official start to SUMMER is right around the corner! Crank up this playlist for some major summer inspo!

Follow us on Spotify @powersculptfitness

Bastille - Good Grief
Rusted Root - Send Me on My Way
Miley Cyrus - Malibu
Armin van Buuren; Trevor Guthrie - This Is What It Feels Like (feat. Trevor Guthrie)
Nico & Vinz - Am I Wrong
Rascal Flatts - Life is a Highway
MAGIC! - Rude
Katy Perry - Hot N Cold
Calvin Harris; Dua Lipa - One Kiss (with Dua Lipa)
MKTO - Classic
Ummet Ozcan; Charly Lownoise & Mental Theo; Orange INC - Wonderful Days
Kygo; Whitney Houston - Higher Love
Gabry Ponte; LUM!X; Prezioso - Thunder

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Jun 9

At only 5 ingredients...this Grilled Salmon with Sweet Peppers dinner is going to be an EASY way to please everyone in the family! Try it TONIGHT!

INGREDIENTS

1 ¼ pounds skin-on salmon fillet, cut into 4 portions
1 tablespoon extra-virgin olive oil
½ teaspoon kosher salt, divided
1 pound sweet mini bell peppers
2 medium red onions, quartered

DIRECTIONS

Step 1
Preheat a gas grill to high, build a fire in a charcoal grill or build a campfire and let it burn down to high heat (about 500 degrees F).

Step 2
Brush or drizzle salmon with oil and sprinkle with 1/4 teaspoon salt. Sprinkle peppers and onions with the remaining 1/4 teaspoon salt.

Step 3
Oil the grill rack. Place the salmon, skin-side up, on the grill, along with the peppers and onions. Grill the salmon until browned, 3 to 4 minutes. Using a metal spatula, gently nudge one of the pieces: it should release from the grill without much force, but if it feels stuck, continue cooking for another minute. When the salmon releases easily, flip and continue cooking until browned and the flesh is opaque, about 3 minutes more. Cook the peppers and onions, turning frequently, until tender and well browned, 8 to 10 minutes total.

Step 4
Serve the salmon with the vegetables.

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

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Jun 8

We spend a lot of time thinking all about what we CANNOT do…let’s flip that script! When you start realizing you can do some pretty incredible sh*t - things that others are envious of - you will begin to discover just how powerful you truly are! 🙌🏻

#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

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Jun 4

Yum! 😋 Check our this delish Quinoa Salad with Radicchio, Carrots & Dried Apricots!

INGREDIENTS

3 cups water
1 ½ cups quinoa
⅓ cup pepitas
⅓ cup raw sunflower seeds
6 tablespoons red-wine vinegar
¼ cup extra-virgin olive oil
2 tablespoons pure maple syrup or honey
1 ¼ teaspoons kosher salt
½ teaspoon ground pepper
½ medium head radicchio, coarsely chopped
1 cup coarsely grated carrots
½ cup dried apricots, coarsely chopped

DIRECTIONS

Step 1
Combine water and quinoa in a medium saucepan; bring to a boil over high heat. Reduce heat to maintain a simmer, cover and cook until tender, about 15 minutes. Drain any remaining liquid and spread the quinoa on a rimmed baking sheet to cool completely, about 20 minutes.

Step 2
Meanwhile, toast pepitas in a medium skillet over medium heat, stirring frequently, for 1 minute. Add sunflower seeds and cook, stirring frequently, until deep golden, about 4 minutes more. Transfer to a plate to cool.

Step 3
Whisk vinegar, oil, maple syrup (or honey), salt and pepper in a large bowl. Add the cooled quinoa, radicchio, carrots and apricots; stir to combine.

Step 4
Just before serving, top the salad with the pepitas and sunflower seeds.

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

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Jun 2

YUM! Love me some cauli-rice bowls...and this one is delicious!

Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

INGREDIENTS

1 pound large shrimp, peeled and deveined
1 tablespoon finely chopped chipotle chile in adobo
3 tablespoons avocado oil, divided
1 avocado, pitted and peeled
½ cup roughly chopped cilantro, plus 2 tablespoons , divided
4 tablespoons low-fat plain yogurt
1 tablespoon lime juice
½ teaspoon salt, divided
¾ teaspoon ground cumin, divided
¾ teaspoon garlic powder, divided
4 cups cauliflower rice
4 scallions, sliced
2 tablespoons water
1 cup canned no-salt-added black beans, rinsed and warmed
1 cup fresh or frozen corn kernels, warmed
Lime wedges for serving

DIRECTIONS

Step 1
Stir shrimp, chipotle and 1 tablespoon oil together in a medium bowl. Set aside.

Step 2
Place avocado, 1/2 cup cilantro, yogurt, lime juice and 1/8 teaspoon salt in a mini food processor. Process until mostly smooth.

Step 3
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook, stirring once or twice, until just cooked through, about 4 minutes. Transfer to a bowl and cover to keep warm. Add the remaining 1 tablespoon oil, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder and 1/4 teaspoon salt. Stir to combine. Add cauliflower rice, scallions and water. Cook, stirring, until tender, about 5 minutes.

Step 4
Combine beans with the remaining 1/4 teaspoon cumin, 1/4 teaspoon garlic powder and 1/8 teaspoon salt in a small bowl. Combine corn and the remaining 2 tablespoons cilantro in another small bowl.

Step 5
To serve, divide the cauliflower mixture among 4 bowls. Top with the shrimp, beans, corn and avocado crema.

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

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May 31

Even if you’re on the right track, you’ll get run over if you just sit there. 💪🏻 #psfchicago

psfbeyondthestudio

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May 31

It's a Memorial Day...a day to give extra thanks to those who did some TRULY impressive sh*t! 🇺🇸 ...but did you know you are also capable of SO MUCH! I feel like sometimes my job is to make sure YOU realize that! Whether you think you CAN or CANNOT do something...YOU are right...so change that mindset and everything else will follow! 🙌🏻

#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

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May 28

Throw away any of those old oatmeal packets and buy a large container of rolled oats instead — this will ensure that you can build your oats from the ground up using only the best ingredients for your body. Once you’ve got your basics, you’ll want to take a look at these seven ways that you can sneak protein into your oatmeal to ensure that your breakfast has as much muscle-building power as possible.

1. Skip the water — cook your oatmeal with milk

Though you may have traditionally made your oatmeal with water, try using skim or whole milk for an added protein boost.

2. Stir in nut and seed butters

One of the easiest and tastiest ways to improve the protein content of your oatmeal is to add in peanut butter, almond butter, or cashew butter to any of your traditional recipes.

3. Fold in Greek yogurt

Greek yogurt can add a tangy flavor and luxurious, silky texture to your oatmeal. While regular yogurt can also add a creamy texture and a bit of protein into the mix, Greek yogurt is far superior in the protein department.

4. Top it off with almonds, walnuts, or pistachios

Much like nut butters, adding in nuts to your oatmeal not only will give you that extra protein you’re looking for, but it also add texture and flavor, making your meal feel more satisfying and complete.

5. Add flaxseeds or chia seeds

They may not look like much in the bag, but seeds such as chia and flax can add a powerful health boost to your oatmeal while also bringing a nutty flavor and crunchy texture to your dish.

6. Stir in protein powder after cooking

If you thought that protein powder was reserved for smoothies and shakes, think again — you can make your oatmeal using plain rolled oats and milk, and then once the cooking process has finished, stir in a protein powder of your choice for added health benefits and flavoring.

7. Go savory

Not all oatmeal has to be sweet — though the packets of apple cinnamon oatmeal may still reside in your mind, you can make a delicious and protein-packed meal using savory ingredients with your oatmeal instead. A simple and savory protein-filled oatmeal recipe example can use black forest ham, Gruyere cheese, and an egg on top.

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