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1-Day Healthy Eating Meal Plan –

Take a “day within the lifetime of” look into what a few of the coaches from Staff Betty Rocker eat!

I don’t know if you happen to’ve encountered these superior women but who educate in Rock Your Life and assist me reply the tons of of questions we get by means of our social media channels every day, however they’re superb!

I assumed you may wish to know what THEY eat (since they’re all trainers and coaches), in order that they every selected one in every of their favourite recipes to share with you – all Betty Rocker accredited after all!

You’ll discover new inspiration to nourish your physique, help your exercises, and concepts for making new issues if you happen to’ve gotten caught in a meals rut (we’ve all been there!).

When put collectively, these recipes gives you a properly balanced, nutrient dense day of consuming. You definitely wouldn’t have to make/eat ALL Of this stuff in in the future. I’d suggest making these recipes and attempting them out in your personal day by day meals for a day, or mixing them in by means of the week.

Get pleasure from! And tell us what you’re making this week within the feedback beneath.

Coaches Breakfast Bowl

Yield: 1 servings
You’ll need: measuring spoons, sauté pan, spatula, knife
Key: T=Tablespoon; tsp=teaspoon


  • 1/2 of a medium candy potato, chopped
  • 2-3 eggs
  • 1 cup spinach
  • 1-2 tsp Avocado Oil (or oil of selection)

Elective Toppings: Salsa (retailer purchased, search for no added sugar) and Avocado


  1. Warmth a sauté pan on medium warmth and add a 1-2 tsp of oil
  2. As soon as scorching, add the candy potato to the pan
  3. When the potatoes are beginning to brown and soften, add within the spinach and wilt
  4. Add eggs to pan and scramble all collectively till eggs are cooked*
  5. Serve and high with something you want! Salsa and avocado are my favorites.

*you may as well cook dinner your eggs individually any approach you want.

Coaches Creamy Banana Berry Protein Smoothie

Yield: 1 serving
You’ll need: measuring cups, blender, ice dice tray


Banana Berry Protein Smoothie

  • 4 cubes frozen yogurt-banana cubes
  • 1/4 cup frozen blueberries
  • 1/2 frozen peach
  • 1 serving (30 grams) I ❤ Vanilla Protein Powder
  • 1 cup unsweetened plain or vanilla almond milk (add extra if too thick)

Yogurt-Banana Ice Cubes

  • 2 massive or 3 small ripe bananas
  • 1/2 cup yogurt (Greek or non-dairy)


  1.  Place 2 massive or 3 small ripe bananas and 1/2 cup yogurt (Greek or non-dairy) in blender.
  2. Mix till clean.
  3. Poor into ice dice trays and freeze.
  4. As soon as the ice cubes are frozen, place them in your blender with the remainder of the smoothie components.
  5. Mix till clean.
  6. Get pleasure from!

Coaches Italian Hen and Veggie Bake

Yield: 4 servings
You’ll need: baking sheet, parchment paper, massive mixing bowl, mixing spoon or tongs, measuring spoons, knife, slicing board
Key: T=Tablespoon; tsp=teaspoon


  • 1 lb rooster breast, thinly sliced
  • 1 pint complete cherry tomatoes
  • 2 zucchini squash, reduce into skinny rounds
  • 3/4 pink onion, roughly chopped
  • 1 T Italian seasoning
  • 1 tsp garlic powder
  • 1 T olive oil


  1. Preheat your oven to 400 F. Coat a baking sheet with oil or cowl with parchment paper.
  2. Toss the entire components collectively in a big bowl.
  3. Unfold on the baking sheet.
  4.  Bake within the preheated oven for 20-25 minutes, till the rooster is cooked by means of.
  5. Serve!

I like to have this for leftovers all through the week and put it on high of greens or combined with chickpeas. You may also swap out the rooster for tempeh if you’re vegetarian! 

Coaches Curried Quinoa Salad

Yield: 8-12 servings
You’ll need: measuring cups, measuring spoons, mixing bowl, inventory pot, knife
Key: T=Tablespoon; tsp=teaspoon


  • 1 cup raw quinoa
  • 2 cups water
  • 1/2 T of curry powder
  • 1 tsp salt
  • 2 cups inexperienced cabbage, shredded
  • 1 cup carrots (generally for enjoyable I take advantage of beets), grated
  • 1 diced pink bell pepper
  • 1/2 cup parsley (cilantro or basil can also be scrumptious), finely chopped
  • 1/2 cup inexperienced onions, chopped
  • 2 T olive oil
  • 1 T lemon juice
  • 1 tsp onion powder
  • sea salt to style


  1. Add the water, quinoa, curry powder and salt to inventory pot and cook dinner in line with instructions on package deal. Often about 20 minutes on low warmth.
  2. Whereas quinoa is cooking, prep your entire veggies.
  3. As soon as quinoa is cooked, combine it with the veggies, lemon juice, onion powder, olive oil and salt to style.
  4. Refrigerate till able to serve.

This recipe is ideal for per week’s price of lunches or dinners-just pair it along with your favourite protein, just like the Turkey Burgers. Be happy to experiment with totally different veggies. Have enjoyable and get artistic with it!

Coaches Turkey Burgers

Yield: 5 servings
You’ll need: measuring cups, measuring spoons, sauté pan, knife, mixing bowl
Key: T=Tablespoon; tsp=teaspoon


  • 1.25 kilos of 93% lean floor turkey
  • 1 small zucchini, grated
  • 1/4 cup seasoned panko bread crumbs (gluten-free) (be at liberty to substitute with almond meal or coconut flour)
  • 1 clove garlic, grated
  • 2 T pink onion, grated
  • 1 T coconut liquid aminos (Tamari or Bragg’s liquid aminos works as properly)
  • 1 tsp of Coconut Oil (or oil of selection)
  • Salt and pepper to style (or seasonings of selection)

Elective Toppings: Avocado, Tomato, Roasted Purple Peppers


  1. In a big bowl, mix the entire components collectively.
  2. Make 5 equal patties (can fluctuate relying on how massive or small you make them)
  3. Warmth a big skillet (or use an out of doors grill) on excessive warmth.
  4. When scorching, frivolously spray oil or use a tsp of coconut oil. Add burgers to the pan and cut back the warmth to low/medium.
  5. Cook dinner on one aspect till browned, then flip. About 5 minutes all sides.
  6. Flip over a number of occasions whereas cooking to stop any burning and to verify the burgers are cooked throughout.
  7. Serve and revel in!

These are really easy and wholesome! They make an incredible dinner or lunch recipe and could be paired with any aspect you get pleasure from. If you’re on the lookout for a vegetarian choice, take a look at Betty Rocker’s Black Bean Veggie Burgers

Coaches Peanut Butter Banana Muffins

Yield: 8-12 servings, relying on the dimensions of your muffin tin
You’ll need: measuring cups, measuring spoons, mixing bowl, muffin tin
Key: T=Tablespoon; tsp=teaspoon


  • 2 Ripe Bananas
  • 2 Eggs
  • 1 cup Peanut Butter*
  • 2 tsp Vanilla
  • 2 T Honey
  • 1/2 tsp Baking Powder
  • 1/4 cup non-dairy or darkish chocolate chips


  1. Preheat oven to 400 F.
  2. Whereas oven is heating, mash bananas in a bowl (go away slightly chunky).
  3. Mix bananas with the remaining components and blend.
  4. Add batter to a greased muffin tin and bake for 8-10 minutes.
  5. Let cool and serve.

*you may as well use almond butter, cashew butter or any nut/seed butter of your selection

These are nice as snack anytime of day or as an after dinner deal with! I like having them as a mid-day snack with a cup of espresso. Yum!

So many scrumptious choices! The Coaches and I stay up for studying your feedback and the way you loved the recipes.

We’d ALL like to help YOU inside Rock Your Life

…get stronger and more healthy with a neighborhood of rockstars to help you, dwelling exercise challenges for a match physique, and contemporary new exercise lessons every week to maintain you motivated! Oh, and we’ve obtained tons of wholesome recipes too!

Check it Out and Start Your Trial Today!

The publish 1-Day Healthy Eating Meal Plan appeared first on The Betty Rocker.

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