Category: Blog

Sun Dried Tomato & Spinach Egg White Bites

Obsesseddddd with these Sun Dried Tomato & Spinach Egg White Bites 🤤🤤🤤You guys, the sun dried tomatoes from @tantillofoods add such an amazing flavor that I didn’t even add any additional salt and pepper (which I pretty much add to EVERYTHING!) .

The whole plate was only 345 kcal with 51P/25C/0F 👏👌 so I enjoyed this whole plate 😋😋😋😋😋😋 I love having zero/low fat breakfasts with high protein and veggies like this one on days that I have a big dinner planned, (like when I made these I was attending a special 4 course dinner with a friend that night) 🤗 but why do I like to start my days like this when I have big dinners in the evening? Because it allows me to save a big chunk of my fats and carbs for later in the day, while having the high protein and veggies in the morning which will help keep me full so that I don’t feel like I’m starving all day in order to enjoy a dinner out. This is what I like to call my macro balance ⚖️ keeping my breakfast and lunch light in calories but high in volume so that I’m able to enjoy my dinner without completely overdoing it on my macros and calories for the day 👌

 

Directions:

•Pre-heat oven to 375 degrees •Sauté 2 large handfuls of spinach leaves or microwave for 30 seconds of until wilted

•Measure out 515g of egg whites (about 2 cups) and pour into nonstick sprayed cupcake tins making each mold a little more than half full

•Add in wilted spinach leaves and sun dried tomatoes (tip: add in whatever other kind of veggies you like 😉)

•Bake for 12 minutes

•Pull out knowing tips will still be a little wet and let set for 10 minutes. The eggs will cook through without drying out.

•Enjoy 😍

Simple 30 minute Full Body Workout

Start and end your workout with 5 minutes each on any cardio machine (treadmill, elliptical, bike, stair master, etc.) then perform these 3 exercises and you’ll have a quick full body workout done in 30 minutes!

Row to Squat
(working quads, glutes, and lats)
-Set up cable machine to the height of your chest
-Use a handle or rope attachment that you can easily grab and pull to your body in a rowing motion
-Set the weight you intend to use, grab the handles, and step back so that your arms are fully extended
-As you pull your arms back and squeeze your shoulder blades together (This is a back exercise)
-As you start to extend your arms lower your body into your squat
-When you come back up from your squat, pull your arms back again, this time squeeze your back AND your glutes
-Repeat for 12 reps for 4 sets

Sumo Squat to Shoulder Press
(working quads, glutes, and shoulders)
-Hold a dumbbell or barbell with both hands close to chest
-Stand at a wide stance with feet turned out
-Perform sumo squat
-When coming up from the squat squeeze glutes at top of squat
-Push weight straight up and lower it back to your chest
-Repeat for 12 reps for 4 sets

Bent Over Bicep Curl to Tricep Extension
(working biceps and triceps but bent over to have some tension on hamstrings and practice stabilizing the core)
-Grab 2 dumbbells that you can curl and extend
-Bend knees and hips but keep back flat and core tight, you want everything stable so that just your arms are working
-Start by curling dumbbells up to shoulders to work the biceps
-Next extend arms straight to work the triceps
-Repeat for 12 reps for 4 sets