Whole 30 – Day Four


Sorry for the late post! I had the longest day of my life yesterday but here is Day Four, babes!

Breakfast: Fiesta Omelet – 3 Eggs, Red & Yellow Bell Peppers, Tomatoes, Onions, Scallions. Side of mashed sweet potatoes with cinnamon and coconut oil. (recipe for potatoes below)

Lunch: Monkey Salad (I read about this on Pinterest but can’t say I was as impressed with the turn out.) 1 Banana, 1/4 Cup of Coconut Chips, 1/4 of Cashews

Dinner: Grilled Shrimp with an Olive Oil-Scallion Sauce, side of Chipotle Green Beans and Mashed Sweet Potatoes (Recipes Below)

Snacks: Cashew Larabar, Apple Pie Larabar, 1 Fuji Apple w. 2 Tbsp Almond Butter

Workout: Back Day

4×10 Lat Pulldowns (55lbs-85lbs)
4×10 Bent-Over T-Bar Rows (50lbs, drop sets)
S.S. Pulldowns (60lbs)cinammon
4×10 Single Arm Rows
Super Set w. Deadlifts on the Shrug Machine (90lbs)
4×12 Cable Rows (90lbs)
3×10 Hyperextensions (25lbs)

Oh the Joy.


Mashed Sweet Potatoes in a Slow Cooker:

3 Medium Sweet Potatoes
2 TBSP Coconut Oil

Wash and dry your sweet potatoes and place them in your slow cooker. Cook on high for 6 hours. Before bed, mash them up and add 1-2 tbsp of coconut oil, cinnamon, and salt to taste. Let it sit on warm over night.

Grilled Shrimp w. Scallion Oil Sauce, Chipotle Green Beans:

20 Shrimp (deveined, etc)
2 TBSP Olive Oil
2-3 Cups of Green Beans
1 TNSP Coconut Oil
Chipotle Seasoning

Chop scallions and place in a small bowl with the olive oil to meld together while prepping your shrimp. Lightly salt and pepper the shrimp and place on grill for two to three minutes on each side. Once done, place on plate and drizzle scallion sauce over it and let it sit and absorb. Warm your pan for the green beans. Heat the coconut oil on medium heat and put the green beans into the oil once it is warm enough. Add seasonings and cook for 10-12 minutes. Serve. Hooray.



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