High-Protein Shrimp Burrito Bowl

For the cilantro black beans and rice

3/4 cup (135 grams) uncooked long-grain brown rice (certified gluten-free if necessary)
1 1/2 cups (355 grams) water
1 (15.5-ounce or 420 grams) can black beans, rinsed and drained (certified gluten-free if necessary)
1/4 teaspoon grated lime zest
1 tablespoon lime juice
1/4 cup (5 grams) chopped fresh cilantro
For the burrito bowl

1 teaspoon canola oil
1 medium (55 grams) onion, sliced
2 medium (240 grams) bell peppers, sliced
2 cloves garlic, minced
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1 pound (455 grams) medium shrimp, peeled and deveined
2 cups (95 grams) loosely packed chopped romaine lettuce
1 medium (125 grams) tomato, seeded and chopped
1 medium (150 grams) ripe avocado, diced
Directions
Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.

Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

Nutrition Information
Serves: 4 | Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

Per serving: Calories: 450; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 172mg; Sodium: 452mg; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

I love grilled food….grilled seafood is my fav!

Enjoy! xo Coach Jen

These Spicy Shrimp Skewers are BOMB!

2 large garlic cloves, chopped
1 teaspoon kosher salt (or use coarse salt)
1⁄2 teaspoon cayenne pepper (or adjust to suit heat level)
2 teaspoons paprika
1⁄4 cup olive oil
1 tablespoon fresh lemon juice
Siracha sauce
2 lbs large raw shrimp, peeled and deveined
lemon wedge

DIRECTIONS
In a small bowl crush the garlic with coarse salt; mix in cayenne pepper and paprika.
Add in olive oil and lemon juice; mix until combine, then add in Tabasco if using.
In a large bowl toss the shrimp with the garlic oil until evenly coated.

Cover and refrigerate for 30 minutes.
Meanwhile soak the wooden skewers in cold water for 30 minutes.
Preheat grill to medium heat, then lightly oil the grill grate.
Thread the shrimp onto the wooden skewers.
Cook the shrimp for 2-3 minutes per side or until opaque.
Serve with lemon wedges.

If you are holding onto that last 5-10blbs you may be over doing it! 

More isn’t necessarily better. Everyone thinks that you lose weight when you run a calorie deficit but there are many factors that contribute. If you’re finding you just can’t lose those last few pounds, it’s possible you’re either training too hard, eating too little or some combo of the two.

Smaller deficits (think 250–500 calories) are often all you need to see longer-term weight loss. Plus, this won’t trigger your body to go into safety mode the same way, drastically restricting your intake often does.

Dropping your calories super low may provide you with quick weight loss in the beginning, it can be detrimental to your health and set the stage for weight regain in the future.

EAT WELL and TRAIN HARD but SMART! xoxo Jen

Try these protein packed snacks to help keep you full longer!

Enjoy xo Jen

GREEK YOGURT DEVILED EGGS

15 grams of protein

2 hard boiled eggs

2 T plain green yogurt

1/2 dijon mustard

CHOCOLATE OAT BALLS

15 grams of protein

2 T Almond Butter

4 T oats

1/2 T honey

1/2 T mini chocolate chips

mix and roll!

SIMPLIFY YOUR MEAL PREP!

DONT OVER COMPLICATE IT !! We like to make big containers of different kinds of Protein & different Veggies! Then we can mix//match all week long! This is for Rich & I and ONLY took 1.5 hours to make. Now all we have to do this week is REHEAT = meals are ready. Prepping takes the thinking out of it during your busy work week!

Enjoy! xo Coach Liz

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ • Hard Boiled Eggs • Ground Turkey • Ground Beef • Egg Whites • Broccoli Cauliflower Mix • Air Fryer Asparagus • Zucchini • Garlic Red Potatoes • Sweet Potatoes • Turkey Meatballs • ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

This is so easy and perfect for those busy weeknight meals!

Enjoy xoxo Jen

Super simple chicken broccoli and brown rice casserole

Ingredients

2 (3 1/2-ounce) bags boil-in-bag
brown rice
1 tablespoon olive oil
1 small onion, nely
chopped (about 1
cup)
8 ounces presliced button mushrooms
8 ounces skinless, boneless chicken
thighs, cut into bite-sized pieces
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black
pepper
1 (12-ounce) bag microwave-in-bag
fresh broccoli orets
1 1/2 cups 1% low-fat milk
3 tablespoons all-purpose our
3 ounces sharp cheddar cheese,
shredded (about 3/4 cup

Step 1 Preheat broiler to high. Cook rice according to
package directions; drain.
Step 2 While rice cooks, heat a large 12-inch ovenproof
skillet over medium-high heat. Add oil to pan; swirl to coat.
Add onion, mushrooms, and chicken; sprinkle with 1/4
teaspoon salt and pepper. Sauté 6 minutes or until chicken
and onion are done.
Step 3 Cook broccoli in microwave according to package
directions for 3 minutes. Open package to release steam.
Step 4 Combine milk and our,
stirring with a whisk or
fork until smooth.
Step 5 Stir milk mixture into chicken mixture in skillet.
Step 6 Cook 2 minutes or until bubbly and thick, stirring
frequently.
Step 7 Stir in remaining 1/2 teaspoon salt, rice, and
broccoli. Sprinkle with cheese.
Step 8 Broil 1 minute or until cheese melts and just
begins to brown.