Whole 30 – Day Twenty-Seven

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Cardio – 30 minutes.

Breakfast: Two Salmon Cakes, 1 Deviled Egg, 1 Banana

Lunch 1: Tilapia, Zucchini, Pistachios

Lunch 2: Salmon Stir Fry (stuffing from the stuffed peppers below) with Eggs (1 Egg, 3 TBSP Egg Whites)

Dinner: Salmon and Roast Vegetables Stuffed Peppers (Recipe Below)

Snacks: Berry Salad with Almond Butter & Coconut Chips, Dried Fruit and Pistachios

Salmon Stuffed Pepper Recipe:

2 Red Bell Peppers
2 Grilled Salmon Burgers
5 oz of eggplant
1 TBSP garlic
1 small zucchini
1/4 cup of purple onion
130 g of sweet potato
1/2 TBSP Coconut Oil
3 TBSP egg Whites
1 Egg
A dash of salt and Flavor God Everything

Preheat over to 415

Begin by chopping up your all of you veggies except the peppers and simmer them together in the coconut oil (medium heat). Chop your salmon burgers and add it to the veggie medley in the pan. Cut the tops off of your bell peppers and then chop them in half vertically. In a separate bowl beat the whites and whole egg together. Add seasoning to the eggs. Lined your bell pepper halves in a glass dish or other oven safe pan. Spoon the veggies and salmon into the peppers and add the egg mixture over it. Bake for 15-20 minutes until peppers are soft to the touch.

I personally enjoy mine with a scoop of homemade guacamole 🙂

Workout:
BACK DAY

Close Grip Lat Pulldown 4 x 25, 12, 10, 8
Weight varied between 55lbs-85lbs

Lying T-Bar Row 4 x 15, 10, 8, 6
Weight: 25 lbs, 30 lbs, 35 lbs, 40 lbs

Bent Over Barbell Rows S.S. with Pulldowns
4 x 10-12 reps 60 lbs
4 x 20, 9, 10, 10, 10 60-80 lbs

Chin Ups
4 x 10 (assisted machine)

Pullups
4x 6 – 10 reps

One Arm Dumbbell Rows
4 x 8- 10 reps
25 – 30 lbs

Smith Machine Deadlift
(If you have crappy form this helps a lot)
4 x 10-15
Weight – 50 – 80 lbs

Hyperextension Machine
3x 10 -20
100-170 lbs

Ab Workout:
Russian Twist 50 x
Crunches 30 x
Oblique Crunch 20 x
Straight Leg Sit Up with Medicine Ball 30 x
Bicycles 50 x
Lying Leg Raises 20 x
Russian Twists 30 x
Crunches 15 x

I borrowed this ab routine from Dannibelle’s blog and I am doing my best to complete her full routine because, well, she’s an effing goddess. The link is below 🙂

Enjoy yourself today!

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