SwimOutlet.com 21 Day Summer Shape-Up Challenge - Week 1 Recipes

2021 Jun | By

Welcome to Week 1 of the SwimOutlet.com Summer Shape-Up!

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WAKE-UP

Good Morning Shot: Lemon Ginger Detox
  • Ingredients
  • 12 oz. Water (room temp)
  • Juice of 1/2 Lemon
  • Either 1/2" knob of Ginger Root OR pinch of Cayenne Pepper
  • Directions
  • 1. Add lemon juice to glass of water.
  • 2. If ginger - finely grate ginger using zester and add to water. If cayenne pepper - add pinch of cayenne to water and enjoy!

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BREAKFAST

TRAINER TIP: Blend water and greens first, then add the rest of the ingredients. Each smoothie makes 1 serving.

Vanilla Almond Protein Smoothie
  • Ingredients
  • 1/2 Banana
  • Handful of Spinach Leaves
  • 1 1/2 cups Vanilla Unsweetened Almond Milk
  • 1 serving Vanilla Protein Powder
  • 1 tsp. Honey or Stevia, to taste

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Berry Good Morning Smoothie
  • Ingredients
  • 1/3 can Coconut Milk
  • 1 scoop Vanilla Protein Powder
  • 1 cup Frozen Berries
  • 1/2 tsp. Cinnamon
  • Raw Honey or Stevia, to taste

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Pumpkin Smoothie
  • Ingredients
  • 1/2 cup Vanilla Unsweetened Almond Milk
  • 3 leaves Kale
  • 1 tsbp. Flax Seed
  • 1/2 frozen Banana
  • 1/4 tsp. Cinammon
  • 1/2 cup Pumpkin Puree
  • 3 Ice Cubes
  • Vanilla Protein (optional)

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Overnight Quinoa (Vanilla Almond)
  • Ingredients (2 Servings)
  • 1 cup Almond Milk
  • 1/2 cup cooked Quinoa
  • 1/2 cup Almond Pulp (or Almond Flour, or finely ground Almonds)
  • 4 tbsp. Chia Seeds
  • 2 tbsp. Maple Syrup
  • 1/4 tsp. Almond Extract
  • 1/4 tsp. Vanilla Extract
  • Vanilla Protein (optional)
  • Stevia (optional)
  • Chopped Almonds, to garnish (optional)
  • Directions
  • 1. Divide all ingredients between 2 mason jars.
  • 2. Stir until incorporated.
  • 3. Place in refrigerator and let sit overnight.
  • 4. Remove and garnish with chopped almonds. Enjoy! Save the second serving for another day.

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Frittata Muffins
  • 6 servings - serving size = 2 muffins (makes 12 muffins). Keep in fridge for breakfast in a hurry. (Inspired by NomNomPaleo.com)
  • Ingredients (2 Servings)
  • 4 tbsp. Coconut Oil
  • 1/2 medium Onion, finely diced
  • 3 cloves Garlic, minced
  • 1/2 lb. frozen Spinach, thawed & squeezed dry
  • 1/2 lb. Cremini Mushrooms, thinly sliced
  • 8 large Eggs
  • 1/4 cup Coconut Milk
  • 2 tbsp. Coconut Flour
  • 1 cup Cherry Tomatoes, halved
  • 5 oz. Prosciutto di Parma
  • Himalayan Pink Salt & Freshly ground Pepper
  • Directions
  • 1. Preheat oven to 375 F. Heat cocont oil over medium heat in a large cast iron skillet and saute onions until soft and translucent. Add garlic and mushrooms and cook until moisture from mushrooms has evaporated. Season with salt and pepper and spoon to a plate to cool to room temperature.
  • 2. In a large bowl, beat eggs with coconut milk, coconut flour, salt, and pepper until combined. Add sauteed mushrooms and spinach and stir to combine.
  • 3. Brush the remainder of the melted coconut oil onto a muffin tin and line each cup with prosciutto, covering the bottom and sides.
  • 4. Spoon the egg mixture into the prosciutto cups and top with halved cherry tomatoes. Bake in oven for 20 minutes, rotating the tray at the halfway point. Let muffins cool in the pan for a few minutes. Enjoy!

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LUNCH/DINNER

Oh So Good! Chili with a Twist
  • 4 servings. Inspired by Primal Cravings (We recommend doubling this recipe - it's awesome!)
  • Ingredients
  • 1 tbsp. Extra Virgin Olive Oil (EVOO)
  • 1/2 yellow Onion, diced
  • 2 cloves Garlic, minced
  • 1/2 lb. grass-fed Beef
  • 1/2 lb. ground Turkey
  • 1/4 cup Pumpkin Puree
  • 14 oz. can Crushed Tomatoes
  • 8 oz. Tomato Sauce
  • 2 oz. Diced Green Chilies
  • 1/2 cup Beef Stock
  • 1 tbsp. Chili Powder
  • 1/2 tbsp. Ground Cumin
  • 1 tsp. Ground Corianer
  • 1 tsp. Cocoa Powder
  • 1/2 tsp. Granulated Garlic
  • 1/4 tsp. Cayenne Pepper
  • Pink Himalayan Salt, to taste
  • 1/2 Jalapeno, seeded and finely diced, to taste (optional)
  • Sliced Avocado
  • Directions
  • 1. In a large soup pot over medium heat, saute the onion and garlic until onions begin to soften. Then add the the beed and turkey, stirring occasionally until browned.
  • 2. Add the rest of the chili ingredients (except the avocado). Let simmer, stirring occasionally for 15 minutes. Garnish with sliced avocado Serve and enjoy!

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Chipotle Salmon Burgers
  • 3 servings
  • Ingredients
  • 1 lb. Salmon (wild, if possible)
  • 2 tbsp. Chipotle Peppers in Adobo Sauce - chopped
  • 1 tbsp. + 1 tsp. Wholegrain Mustard
  • Zest of 1 Lime
  • Juice of 1/2 Lime (zest lime before juicing)
  • 1/2 tsp. Salt
  • 1/4 tsp. Pepper
  • 1 tbsp. EVOO
  • Directions
  • 1. Combine all ingredients in a food processor and pulse for 30 seconds to combine. If you don't have a food processor, finely dice the salmon and combine all the ingredients together in a large mixing bowl.
  • 2. Divide into 3 burger patties.
  • 3. Preheat a non-stick skillet on medium for 1 minute. Drizzle EVOO and sear burgers for 3-4 minutes each side, until golden brown. Enjoy!

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Summer Salad
  • 1 serving
  • Ingredients
  • 2-3 cups Mixed Greens (not Iceberg)
  • 1/2 Tomato
  • 1 tbsp. Pumpkin Seeds
  • 1/2 Carrot, shaved
  • 1/2 Zucchini, sliced
  • 1/2 Red Bell Pepper, diced
  • Handful of Sprouts
  • 1/4 Avocado, sliced
  • 1 tbsp. EVOO
  • 2 tbsp. Balsamic Dressing
  • 4-8 oz. Protein of choice (chicken fish, turkey)
  • Directions
  • In a large bowl, toss everything together. Enjoy!

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Sesame Crusted Turkey
  • 3-4 servings
  • Ingredients
  • 1 lb. organic Turkey Loin
  • 1.5 oz. Toasted Sesame Seeds
  • 1 tsp. Ground Cumin
  • 1 tsp. Lemon Pepper
  • 1 Egg White, lightly beaten
  • 1 pinch Salt
  • 1 tbsp. EVOO
  • Directions
  • 1. Preheat oven to 400 F. Mix the sesame seeds, cumin, and lemon pepper together in a large bowl. Preheat a saute pan to medium-high.
  • 2. Season the turkey with 1/4 tsp. salt. Dip the turkey in the egg, allowing the excess egg to drip off. Finish by coating completely with sesame seed mixture.
  • 3. Add 1 tbsp. EVOO to saute pan and sear crusted turkey for 1-2 minutes each side, until crispy and golden. Place in a glass baking dish. Roast in oven for 15 minutes, or until internal temp reads 150 F. Let rest for 5 minutes before eating.

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Mashed Cauliflower
  • 4 servings
  • Ingredients
  • 1 head Cauliflower (remove leaves), chopped
  • 1 cup Low sodium Chicken Stock
  • 2-3 cloves Garlic
  • Sea Salt & Pepper, to taste
  • Directions
  • 1. In a large pot, add the chicken stock and cauliflower. Cover and bring to a boil. Reduce heat and simmer for 30-55 minutes, until the cauliflower is very tender (you should be able to mash it with a fork). Add more stock as needed. Make sure your pot doesn't run dry.
  • 2. Add garlic cloves and simmer for about 5 minutes longer. Drain the liquid and add all of the remaining ingredients to a food processor or blender. Blend to your desired consistency.
  • 3. Season with salt & pepper, and any other seasonings you would like. Enjoy!

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Simple & Delicious Pork Chops
  • 2 servings (We recommend doubling this recipe - it's a good one!)
  • Ingredients
  • 2 Pork Chops (all natural or organic, 1" thick)
  • 1 tsp. Olive Oil
  • 1/2 Lemon
  • 2 cloves Garlic
  • Pink Himalayan Sea Salt & Freshly Ground Pepper, to taste
  • Directions
  • 1. Preheat oven to 350 F. Then preheat an oven-safe saute pan to medum to medium-high on the stove. Rinse pork chops and pat dry. Season both sides with salt and pepper. Smash the garlic cloves wih the side of your knife and cut lemon in half.
  • 2. Once your saute pan is heated, add the oilive oil. Heat oil for a a couple seconds, then place the 2 garlic cloves carefully in the pan, keeping them a few inches apart.
  • 3. Place each pork chop on top of a garlic clove. Sear for 2-3 minutes. Flip chops over and sear for an additonal 2-3 minutes, until a nice crust forms on each side.Squeeze 1/2 lemon over the chops.
  • 4. Place the pan in the oven for about 10 minutes, or until internal temp reaches 145 F. Let rest for 3 minutes before eating.

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Veggie “Detox" Lettuce Wraps
  • Ingredients
  • 2 large leaves of Butter Lettuce
  • Any sliced up veggies you want: peppers, cucumbers, tomato, broccoli, carrots, mushrooms, etc. (no corn, beans, nuts, or seeds)
  • Dressing: Fresh Squeezed Lemon Juice or Balsamic Vinegar ONLY
  • Directions
  • 1. Take all your sliced veggies and place them in the middle of your butter lettuce leaves.
  • 2. Sprinkle a small amount of balsamic or lemon juice over veggies, then wrap it up!

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Minestrone Soup
  • 6 servings
  • Ingredients
  • 1 slice (1/4" thick) prosciutto ~4 oz., cut into 1/4" dice (do not trim the fat)
  • 1/4 cup EVOO, plus more for serving
  • 1 large yellow Onion, cut into 1/2" dice
  • 1 large Leek, white and pale green parts only, cut into 1/2" dice
  • 2 celery ribs, cut into 1/2" dice
  • 4 cloves Garlic, minced
  • 1 tsp. Oregano
  • 1/4 tsp. Crushed Red Hot Pepper Flakes
  • 1 Zucchini, trimmed and cut into 1/2" dice
  • 1 can (14.5 oz) diced Tomatoes in juice
  • 1 tbsp. Tomato Paste
  • 6-8 cups Reduced Sodium Chicken Broth
  • Rind from 1 lb. chunk of Parmesan Cheese (optional)
  • 1 Bay Leaf
  • 1 can Kidney Beans
  • 1 1/2 cups packed thinly sliced Kale, thick stems removed
  • Sea Salt & Freshly Ground Black Pepper
  • Directions
  • 1. Cook prosciutto and EVOO together in a soup pot over medium heat until prosciutto is lightly browned, about 3 minutes.
  • 2. Add onion and leeks. Cook, stirring occasionally, until softened, about 3 mintes. Add the celery, carrots, garlic, and oregano, and cook until the vegetables begin to soften, about 3 minutes more.
  • 3. Add the zucchini and cook until it begins to soften, about 3 minutes. Add the tomatoes and their liquid and the tomato paste, bring to a boil and cook for 3 minutes.
  • 4. Add the broth, bay leaf, and parmesan rind. Bring to a boil, then reduce the heat to medium-low. Simmer until the flavors are blended, about 1 hour.
  • 5. Stir in the beans and kale and cook until tender, about 5 minutes. Remove the parmesan rind before serving.

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DRINKS

Homemade Gatorade
  • Ingredients
  • 33 oz. Water or Coconut Water
  • 1/4 tsp. Himalyan Pink Salt
  • 1/2 tsp. Calcium Magnesium Powder or Crushed Tablets
  • 1/4 cup of juice (lemon, lime, grape, apple, etc.)
  • 1 tsp. sweetener (Raw Honey or Stevia)
  • Directions
  • Mix ingredients together and drink.

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Strawberry Mojito
  • Makes 1 drink
  • Ingredients
  • 1 can Sparkling Water (Lime flavor)
  • 4 sliced Strawberries
  • 2 slices Lime
  • 4 Mint Leaves
  • Directions
  • 1. Add 3 sliced strawberries and 3 mint leaves to a glass. Crush untl fruit is broken and leaves are bruised.
  • 2. Add ice. Add lime sparkling water.
  • 3. Add lime slices and remaining sliced strawberries and mint to the drink. Enjoy!

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DRESSINGS AND CONDIMENTS

House Balsamic Dressing
  • 12 servings - 2 tbsp. per serving. Store in fridge.
  • Ingredients
  • 1 cup EVOO
  • 1/2 cup good quality aged Balsamic Vinegar
  • 1 tbsp. dried Parsley
  • 1/2 tsp. Sea Salt
  • Freshly Ground Pepper, to taste
  • 1 tbsp. Honey Mustard (organic, if possbile)
  • 1 clove Garlic, passed through a garlic press or minced (optional)
  • Directions
  • Add all the ingredients into a bowl and whisk until thick and creamy. Check for seasoning.

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Beet Dressing
  • 12 servings - 2 tbsp. per serving. Store in fridge.
  • Ingredients
  • 2 cups cooked Beets, chopped
  • 2 tbsp. Bragg's Apple Cider VInegar
  • 1/2 tsp. Sea Salt
  • 2 tbsp. Filtered Water
  • 2 tbsp. Flax Oil
  • Directions
  • Blend all ingredients on high. This is a perfectly sweet, tart, and creamy, and perfect over any type of greens with cucumber, red onion, and carrots. Enjoy!

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Creamy Avocado Dressing
  • 12 servings - 2 tbsp. per serving. Lasts about 7-10 days in the fridge.
  • Ingredients
  • 2 ripe Avacados
  • Juice of 1 1/2 Limes
  • 1/8 cup Balsamic Vinegar
  • 1/8 cup Water
  • 4 sprigs Fresh Cilantro
  • 1-2 pinches of Sea Salt
  • 1 tsp. Garlic Powder
  • Fresh Ground Black Pepper, to taste
  • Directions
  • Blend all ingredients in a food processor or blender until smooth. If it's too creamy for you, add a little water (1 tsp. at a time). Enjoy!

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Greek Dressing
  • 12 servings - 2 tbsp. per serving.
  • Ingredients
  • 1/4 cup Olive Oil
  • 2 cloves pressed Garlic
  • 3/4 tsp. Oregano
  • 3/4 tsp. Basil
  • 1/2 tsp. Ground Black Pepper
  • 1/2 tsp. Sea Salt
  • 1/2 tsp. Onion Powder
  • 1 tsp. Dijon Mustard
  • 1/3 cup Red Wine Vinegar
  • Directions
  • Combine all ingredients in a jar or storage contaitner and shake well. Let dressing sit for a minimum of 10 minutes before serving to let the flavors blend together.

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Homemade Mayo
  • 32 servings - 1 tbsp. per serving (Compliments of Eileen from PaleoSimplified.com) Stays good in the fridge for about a week.
  • Ingredients
  • 3 pasteurized large Eggs
  • 1.5 tsp. Dry Mustard
  • 1/4 cup Fresh Lemon Juice
  • 1 small clove Garlic, peeled
  • 1 cup unrefined Coconut Oil
  • 1/2 cup EVOO
  • 1/2 cup fresh Basil, choppped
  • Directions
  • 1. Combine the two oiles in a small bowl and set aside. Put the eggs, mustard, salt, and lemon juice into a blender and process for 10 seconds to mix. While the machine is running, drop in the peeled garlic clove.
  • 2. Very slowly pour the mixed oils into the blender while runnng. Process until all of the oil is incorporated. Mixture will be the consistency of mayonnaise.
  • 3. Add chopped basil and stir to combine. Refrigerate for 1 hour before using.

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