Welcome TO THE CHALLENGE! Hey Power Bowlers!

Transcription

1

2

3 Welcome TO THE CHALLENGE! Hey Power Bowlers! For the next 21 days, we want you to introduce 1 simple habit to your life. Eat one delicious, well balanced, filling, mouth-watering power bowl every day. Doesn t sound too hard, does it? We have studied habit change and found that trying to overhaul your whole life at once (like many popular health & fitness plans) decreases your chances of success by almost 100%. Sustainable change comes when you work on implementing one thing at a time until it becomes second nature. This is the basis of the Balance365 philosophy. Choose a few recipes to eat all week long or try a different one every day, and when you find some that you love throw them into your regular meal rotation! Be sure to join our free Facebook community and follow along on Instagram with the hashtag #balance365powerbowl. xo, JAL (Jen, Annie, & Lauren) Founders of Healthy Habits Happy Moms

4 Week One Banana Walnut Breakfast Bowl Thai Red Curry Bok Choy Power Bowl Strawberry Chicken Power Bowl Thai Peanut Chicken Power Bowl Teriyaki Steak Power Bowl Ginger Lime Tuna Power Bowl Greek Chicken Power Bowl Week One Grocery List

5 Banana Walnut Breakfast Bowl 1/3 cup steel cut oats 1 cup light vanilla greek yogurt 3 T chopped walnuts 1/2 banana 1 T ground flax seeds Instructions Combine oats, yogurt, and flax Top with sliced banana and walnuts 419 calories 44g carbs 18g fat 21g protein *pic by the

6 Thai Bok Choy Power Bowl 1 cup baby bok choy, chopped 1/2 cup of red peppers, diced 1/2 cup of mushrooms, sliced Sugar snap peas, handful 1/2 cup of vermicelli noodles 1 cup of cubed tofu Instructions This power bowl can be prepared with fresh or sauteed ingredients Cube and cook tofu to your preference Cook vermicelli noodles to package instructions Optional: Sautee baby bok choy, bell peppers, mushrooms, and snap peas Combine all ingredients Add desired amount of dressing 438 calories 58g carbs 11g fat 32g protein TASTES WITH THAI RED CURRY DRESSING --->

7 Thai Red Curry Dressing 1/2 cup lite coconut milk 3-4 T red curry paste 1 T minced ginger 1 T minced garlic 2 T lime juice 1 T brown sugar 2 TBSP 52 calories 8g carbs 2g fat 0g protein

8 Strawberry Chicken Spinach Bowl 2 cups spinach 1/2 cup diced cucumber 1/2 cup sliced strawberries 2 T of pecans 1 boneless, skinless chicken breast Handful of crumbled feta Instructions Cook chicken to your preference. Shred or cube. Combine spinach, cucumber, strawberries, pecans, chicken, and feta in a bowl Add balsamic vinaigrette Mix and serve 350 calories 11.9g carbs 17.3g fat 38g protein BALSAMIC VINAIGRETTE MAKES THIS --->

9 Balsamic Vinaigrette 2 T balsamic vinegar 1/4 cup olive oil 1 T garlic powder 1 T onion powder Pinch of sugar 2 TBSP 140 calories 5g carbs 13.5g fat 0.6g protein

10 Thai Chicken Power Bowl 1 cup shredded cabbage or coleslaw 1/4 cup shredded carrots 1/2 cup of edamame 1/4 cup cooked brown rice 1 T olive oil 1 boneless, skinless chicken breast Instructions Cook chicken to your preference. Shred or cube. Cook rice as per package instructions Sautee coleslaw, edamame, carrots Combine all ingredients Add peanut sauce Mix and serve 370 calories 24g carbs 10g fat 47g protein *EFFING AMAZING SERVED HOT OR COLD

11 Thai Peanut Dressing 3/4 cup creamy peanut butter 1/4 cup rice vinegar 1/4 cup water 1/3 cup reduced sodium soy sauce 3 T honey 1/2 tsp ground ginger 1-2 cloves of garlic 1/4 tsp red pepper flakes 2 TBSP 110 calories 10g carbs 6g fat 4g protein

12 Teriyaki Steak Power Bowl 1 cup kale 1/2 cup cauliflower florets 1/2 cup cubed, roasted sweet potatoes 1/2 cup edamame 6-8 oz sirloin Salt + pepper Instructions Grill steak and slice as desired. Cube sweet potato, drizzle with olive oil, salt and pepper and roast for 435C for 30 minutes Cook edamame per package instructions Wash and cut cauliflower Combine all ingredients Add dressing Mix and serve 455 calories 33g carbs 18g fat 39g protein DON T FORGET THE BEST PART --->

13 Teriyaki Sauce 2 T finely grated ginger 1 T finely grated garlic 1/2 cup soy sauce 1/2 cup water 1/2 cup light brown sugar 2 TBSP 40 calories 10g carbs 0g fat 0g protein *PHOTO BY OUR

14 Tuna Avacado Bowl 1/2 cup cooked quinoa 1/4 sliced avocado 1/2 cup shredded carrot 1/2 cup sliced cucumber 5 sliced mushrooms 1 can flaked tuna, drained Instructions Cook quinoa as per package instructions Combine quinoa, avocado, shredded carrot, cucumber, mushrooms and tuna in a bowl. Add desired amount of dressing Mix and serve 490 calories 48g carbs 11g fat 39g protein JUST KEEP SWIMMING YOU GOT THIS!

15 Ginger Lime Dressing 1/4 cup greek yogurt 1/4 cup lime juice (or juice of 1 lime) 1 T soy sauce 1 tsp fresh ginger 2 TBSP 14 calories 2g carbs 2g fat 2g protein *PHOTO BY THE ONE &

16 Greek Chicken Bowl 1 cup kale 1/2 cup chopped red bell pepper 1/2 cup halved grape tomatoes 1/2 cup chopped kalamata olives 2 T feta cheese, crumbled 1/2 cup cooked quinoa 1 boneless, skinless chicken breast 3 T balsamic vinegar 1 tsp garlic powder 1 T olive oil Chicken broth Instructions Mix 2 T balsamic vinegar, 1 T olive oil and garlic powder Pour over chicken and sautee in a skillet until cooked through Cube or slice chicken as desired Cook quinoa in chicken broth, following package directions Combine kale, bell pepper, tomato, olives, cheese, quinoa, chicken. Top with 1 T balsamic vinegar Mix and serve 607 calories 35g carbs 38g fat 38g protein

17 Week One If you aren t feeling 7 bowls worth of ambition this week, feel free to choose one or more recipes & add the ingredients you need here

18 Week One GROCERY LIST ITEM CATEGORY NOTES Light Vanilla Greek Yogurt Dairy Feta Dairy Crumbled Plain Greek Yogurt Dairy Boneless, Skinless Chicken Breast Protein 3 Sirloin Protein 6-8 Oz Firm Tofu Protein 12 Oz Steel Cut Oats Chopped Walnuts Ground Flax Seeds Lite Coconut Milk 1 Can Red Curry Paste 1 Small Jar Lime Juice Brown Sugar Pecans Balsamic Vinegar Olive Oil Garlic Powder Onion Powder Sugar Brown Rice

19 ITEM CATEGORY NOTES Creamy Peanut Butter Rice Vinegar Low Sodium Soy Sauce Honey Ground Ginger Red Pepper Flakes Kalamata Olives Chicken Broth Flaked Tuna 1 Can Banana Produce Baby Bok Choy Produce Approx 3 Heads Red Bell Pepper Produce 2 Button Mushorooms Produce Sugar Snap Peas Produce 1 Package Spinach Produce Cucumber Cabbage Or Coleslaw Produce Produce 1 Head Or Package Of Premixed Coleslaw Carrot Produce 1 Kale Produce 1 Bunch Or Pre-Packaged Grape Tomatoes Produce Cauliflower Produce Half A Head Sweet Potato Produce Small Avocado Produce