20 Jan 2015 – A She Cooks, She Cleans Special: What your coaches are eating this week...

It's the first week of the Whole Life Challenge! So instead of giving you just one recipe for this instalment of She Cooks, She Cleans, I'm providing you with a whopping SIX tasty meals that I found online as part of an ongoing series: What your coaches are eating this week... for Dinner

You all know the old adage, "Failing to prepare is preparing to fail", so every Sunday, Phil and I sit down and plan our meals for the week. Planning your meals is a crucial step towards healthy and balanced nutrition because you're more likely to eat something healthy if you already have your ingredients at the ready. Planning ahead also gives you the chance to search out and try new recipes. New recipes means you're less likely to get bored. Not being bored means you're more likely to stick to your nutrition plan... Sticking to your nutrition plan means.... Winning!

Before going on, you'll see a few trends with this:

  1. Phil and I eat, ALOT. We also eat a lot of sweet potatoes, so you'll see these often with our meals.
  2. We are doing the Whole Life Challenge at the Performance level, so some of the meals might be a bit more strict than you need for your level.
  3. We live on leftovers. To ensure we eat enough during the day, and enough of the right stuff, we typically just double the meat that we buy for each of these meals so we have enough left over from dinner to have for lunch as well. 

Hope this is helpful in your planning, let me know which meals you tried or what you had for dinner this week! * Click on each meal for a link to the recipe

Monday

PaleOMG's Sausage and Butternut Squash Hash
Sautéed spinach

Monday's can be tough and what better way to make them more manageable than Brinner? That's breakfast for dinner, obvs. This is one of our favourite meals.... It's easy to make, easy to double and versatile (don't want sausage, try it with ham. Don't want squash? Easily add in sweet potatoes instead. Out of sage? Season with rosemary and thyme). When choosing your sausage, be sure to check that it is free of any nasties, such as breadcrumbs and rusk. Most store-bought sausages, burgers, meatballs have rusk in them, which is not WLC-friendly!

Kitchen hacks

We often only need to use half an onion for our recipes, so, when I have extra time, I chop an entire onion, use whatever I need for the recipe, wrap the rest tightly in cling film and pop it in the freezer. Whenever I need onion again later in the week, I have it chopped and ready, so all I need to do is pull it from the freezer and throw it in my pan!

Tuesday

Zenbelly's Chicken and Gammon with apples
Sweet potato mash
Steamed broccoli

This is just the right mixture of sweet and savoury, and it's a 'pop in the oven and leave it' recipe, double bonus. Also, it calls for chicken thighs which means it's budget! To make this WLC-friendly, I substitute chicken stock and a splash of balsamic vinegar for the wine, and gammon for the bacon.

Nitrates and nitrites

As you can see, this recipe originally calls for bacon, but I am using gammon instead. On the Performance level, you are not allowed nitrates and nitrites, found in most cured and deli meats, such as packaged ham, chorizo, and bacon. You can find nitrate-free bacon at stores such as Whole Foods, but it's not quite as tasty and nitrate-free gammon is relatively easy to find and more wallet-friendly.

Wednesday

Williams Sonoma's Lemon Thyme Vinaigrette Salmon
Steamed asparagus
Avocado and tomato salad

Williams Sonoma's online recipe catalogue was one of my favourite things to browse pre-CrossFit days. But just because I gave up the stodgy pasta, bread and cheese, doesn't mean I had to give up on Williams Sonoma! I have found quite a few recipes that are already clean and some that just need a few tweaks here and there. This is one, which, if you make extra veg, doubles as a great salad for lunch. 

Where do you get your fish?

Friday

Primal Palates Steak with Chimichurri
PaleOMG's Sweet Potato Fries (I'd leave out the dill with the chimichurri)
Steamed green beans

Mmmmm steak. We happen to have been lucky enough to receive a meat hamper for a Christmas present (thanks Rick and Deenah!) and find some additional steak on sale, so we get to treat ourselves with a Friday night steak dinner (we're so rock 'n roll).

Kitchen Hack

Check out this video for tips on how to make steak that doesn't have a bull's eye (yeah the guy is a bit annoying, but the info is good!)

Saturday

Nom Nom Paleo's Weeknight Roast Chicken with roast broccoli, cauliflower and carrots
Roast sweet potatoes

Ahh the weekend! With that little extra time, I can make some proper comfort food roast dinners. As always, I make this with the aim of making enough to have loads of leftovers (which is a challenge, given that I live with a man that has a black hole for a stomach). 

Sunday

PaleOMG's Blackberry Glazed Pork Chops
Sweet potato mash
Mixed greens salad

I don't know why fruit and pork chops go so well together, but I can't seem to find a pork recipe I love that doesn't involve fruit of some sort. 

Coming up next time..... What your coaches are eating this week... for Breakfast.


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WORKOUT OF THE DAY

A) Beginner

A1) Front squat: 5 x 5 *Add load as technique allows
A2) Vertical Pull

A) Intermediate & Advanced
A1) Front squat with 2 second pause: 2-4 reps @ 80-90% totalling 16-20 reps
A2) Vertical Pull

B) All Athletes
Fancy trying one of the Athlete Games Workouts that Maria smashed this past weekend?

4 rounds for time of:

"Skill"
10 Front squats (70/47.5 kg)
15 Toes-to-bar
Run 200m

"Fitness"
10 Weighted squats, as technique allows (Front/Back/Goblet)
15 Sit-ups
Run 200m

*Time cap: 12 minutes

WLC Lounge WOD:
10 Air squats
15 Sit-ups
20 Burpees