12 WEEKS of HARD WORK
Believe It, Pursue It
12 Weeks to unlock your potential. Are you ready?
GREEK YOGURT
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting probiotics. But the next time you hit the yogurt aisle, pick up the Greek kind. Compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough).
RECIPE SUGGESTION:
Apple Crisp Smoothie
It's high in protein and fiber, while the Greek yogurt tames your appetite.
YIELDS: 1 serving
TOTAL TIME: 0 hours 5 mins
Ingredients
1 c. apple cider
1/2 c. 2% vanilla greek yogurt
1/4 c. old-fashioned rolled oats
2 tbsp. pecans
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1 c. ice cubes
Directions
Process ingredients in a blender and enjoy.
EGGS
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer. One large egg supplies 27% of your daily need alongside antioxidants that may help prevent macular degeneration and cataracts. Bonus: You get 6 grams of muscle-building protein.
RECIPE SUGGESTION:
Spinach and Goat Cheese Egg Muffins
Meal prep these healthy egg muffins for a quick, on-the-go breakfast all week.
These easy spinach egg muffins contain the ultimate trio: Protein-packed eggs, nutrient-rich veggies, and flavorful goat cheese for a tasty and healthy morning meal. Serve them up for weekend brunch or meal prep them on Sunday for a quick, on-the-go breakfast all week.
CAL/SERV: 65
YIELDS: 12 servings
TOTAL TIME: 0 hours 45 mins
Ingredients
1 tbsp. olive oil
1 large red pepper, cut into 1/4-in. pieces
Kosher salt and pepper
2 scallions, chopped
6 large eggs
1/2 c. milk
1 5-oz. pkg. baby spinach, chopped
1/4 c. fresh goat cheese, crumbled
Directions
Heat oven to 350°F. Spray 12-cup muffin pan with nonstick cooking spray.
Heat oil in a large skillet on medium. Add red pepper and 1⁄8 tsp each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Remove from heat and stir in scallions.
In a large bowl, beat together eggs, milk, 1⁄4 tsp salt, and 1⁄8 tsp pepper. Stir in spinach and red pepper mixture.
Divide batter among muffin pan cups (about 1⁄4 cup each), top with goat cheese, and bake until just set in the center, 20 to 25 minutes. (Even when set, tops of frittatas may look wet from the spinach.)
Cool on wire rack 5 minutes, then remove from pan. Serve warm. Can be refrigerated up to 4 days; microwave on high 30 seconds to reheat.
SALMON
Salmon is a rich source of vitamin D and one of the best sources of omega-3s fatty acids you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood. Unfortunately, many women aren’t reaping these perks because they're deficient. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.
RECIPE SUGGESTION:
Honey-Spiced Salmon with Quinoa
Salmon and quinoa are the ultimate energy-enhancing power couple.
Salmon and quinoa together provide protein and fiber, a combo that stabilizes blood sugar, so they’re the ultimate energy-enhancing power couple. Also, the B vitamins in quinoa help convert the protein and fat in salmon to fuel, keeping your energy steady throughout the day.
CAL/SERV: 465
YIELDS: 4 servings
TOTAL TIME: 0 hours 35 mins
Ingredients
1 c. quinoa
2 limes, plus extra wedges for serving
2 tbsp. oil
1 tbsp. freshly grated ginger
1 tbsp. plus 1 tsp. honey
Kosher salt and pepper
2 scallions, thinly sliced (dark green parts separated)
12 oz. red cabbage, cored and finely shredded
1 1/2 lb. skinless salmon fillet, cut into 4 pieces
1/2 tsp. cayenne
Directions
Heat a medium saucepan on medium, add quinoa, and cook, shaking pan occasionally, until lightly toasted, 5 minutes. Add 2 cups water and immediately cover (it will sputter). Simmer gently 10 minutes. Remove from heat, remove lid, cover with a clean towel, and let stand 10 minutes; fluff with a fork.
Meanwhile, finely grate zest of 1 lime into a large bowl, then squeeze in juice (you’ll need 3 Tbsp total). Whisk in oil, ginger, 1 tsp honey, and 1⁄4 tsp each salt and pepper. Stir in white and light green parts of scallions, then toss with cabbage.
Heat the broiler. Place salmon on a nonstick foil-lined rimmed baking sheet and season with cayenne and 1⁄2 tsp salt. Drizzle with remaining Tbsp honey and broil until opaque throughout and browned on top, 5 to 7 minutes.
Fold cooked quinoa into cabbage mixture, then sprinkle with reserved scallions. Serve with salmon, and lime wedges if desired.