SwimOutlet.com 21 Day Summer Shape-Up Challenge - Week 3 Recipes

2021 Jun | By

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Recipes

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 (Green)
  • Ingredients
  • 1/2 Banana
  • Handful of Spinach Leaves
  • 1 ½ 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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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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Veggie Scramble
  • Ingredients (1 Serving)
  • 1/2 tbsp. Coconut Oil
  • 1/2 cup Broccoli, chopped
  • 1/2 cup Onion, diced
  • 1/3 Green Pepper, diced
  • 2 Eggs
  • 1/2 Tomato, diced
  • 1/4 Avocado, sliced (for garnish)
  • Directions
  • 1. Heat coconut oil in a saute pan over medium heat. Saute the vegetables for 3-4 minutes or until tender. In a smal bowl, whisk eggs.
  • 2. Pour the eggs over the vegetables and stir. Stir frequently and scramble them in with the veggies. Season with salt and pepper, top with tomato and avocado. Enjoy!

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Saturday Morning Power Skillet
  • Serves 2
  • Ingredients
  • 2 strips Nitrate-Free Bacon
  • 2 tbsp. Olive Oil
  • 1 Sweet Potato, peeled & cubed into 1/4" pieces
  • 1/4 Red Onion, diced into 1/2" pieces
  • 1 clove Garlic
  • 1/4 tsp. Ground Cumin
  • Himalayan Pink Salt & Pepper, to taste
  • 4 Eggs (2 eggs per serving - save half the hash for the following day)
  • Directions
  • 1. In a saute pan over medium-hight heat, add bacon and olive oil. When the bacon begins to sizzle, add the sweet potatoes and spread them out as much as possible to allow the potatoes to rest in the pan in a single layer. Cook for about 5 minutes, or until the potatoes start to brown.
  • 2. Toss potatoes until all sides are browned and bacon is crisp (about 3-5 minutes). While the potatoes are cooking, cook 2-4 eggs in a separate pan to your liking.
  • 3. Add onions, garlic, cumin, and season with salt and pepper. Let everything sit in the pan for a minute or two. Once the eggs are done, add them over the top or the skillet, or on the side. Enjoy!

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LUNCH/DINNER

Turkey Roll-Ups
  • Ingredients
  • 4 oz. sliced Nitrate-Free Turkey
  • 1/2 sliced Bell Pepper (red, yellow, green)
  • Directions
  • Place a couple slices of bell pepper on top of your sliced turkey and roll up. Continue with your remaining slices of bell pepper and turkey. Enjoy!

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Cilantro Lime Chicken
  • Serves 3-4
  • Ingredients
  • 1 lb. organic Chicken Breasts
  • 1 tbsp. Olive Oil
  • 1 Lime, Juice and Zest
  • 2 tbsp. Cilantro, chopped
  • 1/2 Jalapeno, coarsely chopped (optional)
  • 1 clove Garlic, coarsely chopped
  • Salt and Pepper, to taste
  • Directions
  • 1. Puree the oil, lime, juice and zest, cilantro, jalapeno and garlic in a food processor until smooth.
  • 2. Place the chicken on foil on a baking sheet, pat dry, and season with salt and pepper.
  • 3. Spread the cilantro and lime mixture and bake in a preheated 400°F oven (or on the grill) until internal temperature reads 165°F (about 25-35 minutes.)

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Protein Packed Grain Salad
  • Serves 6-8. Perfect to make ahead of time and keep in fridge. You'll have a little extra on hand for a quick and easy side in case you need one!
  • Ingredients
  • 1/4 cup Brown Rice
  • 1/4 cup Red Rice
  • 1/4 cup Quinoa, rinsed
  • 1/2 can Chickpeas, drained and rinsed
  • 2 Roasted Red Peppers, chopped (from a jar)
  • 8 Marinated Artichoke Hearts (from a jar)
  • 1 medium handful of Parsley, chopped
  • 1 tbsp. EVOO (Extra Virgin Olive Oil)
  • 1/4 cup Pine Nuts, toasted
  • Sea Salt and Pepper, to taste
  • Directions
  • 1. Combine the brown and red rice together in a medium size pot with 1 cup of water. Bring to a boil, cover, and reduce heat to medium-low. Cook for 15 minutes and then add the quinoa and another cup of water. Cook for another 10 minutes or so. You may need to add another ¼ cup water. While the grains are cooking, prepare the rest of your ingredients.
  • 2. Once the grains are cooked, remove from heat and allow to cool for 15 minutes. Combine all the ingredients together in a bowl and mix well. Taste and adjust seasoning. Enjoy!

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Fennel, Pear, Arugula & Walnut Salad
  • 1 Serving
  • Ingredients
  • 1 cup Baby Arugula, packed
  • 1/2 Fennel Bulb, sliced thinly
  • 1 Pear (core removed & cut into 1/4" chunks)
  • 1/4 cup toasted walnuts* (unsalted - see below for directions)
  • 2 tbsp. Balsamic Dressing
  • Optional: Sliced Turkey
  • Directions
  • Combine all ingredients in a bowl and mix well. Next, whisk the oil and vinegar together in a small bowl before dressing the salad.

    *Toasted Walnuts: Preheat the oven to 400°F. Roast for 5-6 minutes on a baking sheet and keep a close eye to make sure they don't burn.

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Butternut Squash & Bacon Soup
  • 6 Servings. (Inspired by civilizedcavemancooking.com)
  • Ingredients
  • 1 large Butternut Squash, peeled and cut into large chunks (about 2.5-3 pounds)
  • 3 Carrots, peeled and cut into large chunks
  • 1 1/2 tbsp. Coconut Oil, melted
  • 1/2 lb. raw Bacon, chopped
  • 1 small Onion, chopped
  • 1 small Apple, chopped
  • 2 cups Chicken Stock
  • 1 cup full fat Coconut Milk
  • 1 tsp. Salt
  • 1-2 tbsp. Cinnamon
  • 1 tbsp. Nutmeg
  • Directions
  • 1. Preheat your oven to 350°F. Toss squash and carrots with the coconut oil. Place in a baking dish and roast uncovered for 35 minutes or until tender.
  • 2. In a large stock pot over medium heat, cook bacon until crisp. Remove bacon and set aside for the garnish. Add the onion and apple to the pot and sauté in bacon fat over medium heat until tender, about 5 minutes.
  • 3. Add the roasted butternut squash, carrots, chicken broth, and coconut milk to stock pot and bring to a boil, stirring often.
  • 4. Remove from heat. Use an immersion blender to blend your soup, or working in several small batches, blend soup in food processor or blender until smooth.
  • 5. Return to stock pot, bring to a simmer and season with salt, cinnamon, and nutmeg. Serve soup in large bowls garnished with bacon! 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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Go-To Chicken Salad Roll-Ups
  • 1 serving
  • Ingredients
  • 4-8 oz chopped Chicken Breast (pre-cooked)
  • 2-3 Butter lettuce leaves
  • 1/4 cup chopped Almonds
  • 1/4 cup Red Seedless Grapes, halved
  • 1/4 Mashed Avocado
  • Salt & Pepper, to taste
  • Directions
  • Mix all ingredients (minus the lettuce leaves) in a bowl. Spoon into butter lettuce leaves to make a nice wrap!

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Broiled Salmon
  • 2 Servings
  • Ingredients
  • 2 x 6 oz. Salmon Fillets
  • Himalayan Pink Salt
  • Freshly Ground Pepper
  • 1 tsp Lemon Zest
  • 2 tbsp. fresh squeezed Lemon Juice, divided
  • 2 tbsp. EVOO, divided
  • 1 tsp. Dried Rosemary
  • Lemon slices for garnish
  • Directions
  • 1. Season salmon fillets evenly with salt and pepper. In a plastic bag, place salmon, lemon zest, 1 tbsp. lemon juice, 1 tbsp. EVOO, and rosemary in a Ziploc bag. Make sure the salmon is evenly coated. Marinate in the refrigerator for 30 minutes.
  • 2. Preheat your broiler. Brush a baking dish with olive oil. Remove salmon from marinade. Place fillets, skin side down, on the oil-coated dish. Broil fish 6 inches from heat for about 8-10 minutes, or until fillets flake easily with a fork.
  • 3. Whisk together remaining tablespoon of lemon juice and 1 tablespoon oil; drizzle over fillets. Garnish with lemon slices.

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Simple Sauteed Spinach
  • 2 Servings
  • Ingredients
  • 1.5 lbs. of Baby Spinach, cleaned & dried
  • 3 cloves of Garlic, peeled & thinly sliced
  • 1/2 Lemon
  • 1.5 tbsp. Coconut Oil
  • Sea Salt & Fresh Ground Pepper, to taste
  • Directions
  • 1. Heat up a large sauté pan with coconut oil over medium heat. Add 1/3 of the spinach to the pot and with tongs, continually turn the spinach for 1-2 minutes. Add the next 1/3 of spinach to the pot, continually turning (about 1 minute). Add the final 1/3 of spinach AND the sliced garlic, and continually turn until all of the spinach is mostly wilted (another 1-3 minutes).
  • 2. Remove spinach mixture from the pot and squeeze the lemon over the spinach. Season with salt & pepper and toss well. That's it! Very easy and super healthy!

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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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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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