Easy Meal Prep Recipes: Seven Simple Recipes For the Whole Week

Eating clean isn’t always easy, especially when time is not on your side. When you have a busy schedule, it’s easy to reach for a pre-packaged lunch or something in a to-go box. Unfortunately, these items aren’t always filled with the healthiest ingredients and they certainly won’t help you with your weight-loss goals. If you’re so busy that you’re asking if it’s even possible to switch to a clean-eating diet, we’re here to reassure you with a resounding yes! You absolutely can eat healthy without sacrificing too much time by taking advantage of easy meal prep recipes.

Meal prepping is such a valuable tool for anyone looking to eat clean without creating a lot of fuss. Making your own meals instead of reaching for something pre-made is the best way to control your nutritional intake. But, that doesn’t mean you have to spend all day in the kitchen making breakfast, lunch, and dinner. With these easy meal prep ideas, you’ll prepare your ingredients in batches. Since everything is already prepped up, you’ll wake up to a ready-made breakfast. Lunch will be ready to grab from the fridge on your way to work, and you’ll always have something healthy waiting for you after a long day.

These easy meal prep recipes really allow you to stay on top of what you’re putting in your body. While it’s always tempting to eat whatever’s in sight out of hunger or necessity, you’re not helping your waistline by chowing down on vending machine items or fast food. These products are filled with high-calorie, processed ingredients that usually don’t even keep you feeling full. Instead, try one of these easy meal prep recipes that you can heat-and-eat, unwrap, or enjoy as guilt-free meals and snacks. They’ll make it possible for you to eat breakfast, lunch, and dinner easier, more quickly, and most importantly: healthier.

Breakfast

1. Blackberry and Chia Breakfast Pudding

Who needs a morning stop at Starbucks for that high-calorie muffin when you can have this easy and delicious recipe? This grab-and-go breakfast features protein-rich Greek yogurt and coconut milk (a great source of healthy fats). It also contains chia seeds, which are chock-full of antioxidants. Put it together and you’ll have nourishment and energy to start your day.

All you have to do is combine the ingredients in a mason jar the night before, wake up in the morning, grab from the fridge, and be on your way! Make a bigger batch to last all week long.

2. Individual Egg & Spinach Bowls

These egg and spinach bowls provide perfectly portioned servings, so you’ll never have to worry about overeating. The best part? You can prepare the bowls on Sunday so they’re ready to reheat-and-eat all week long! Feel free to customize the recipe by adding lean meats, different leafy greens, and other colorful veggies.

In addition to being delicious and easy to eat, this is a great protein-packed breakfast. That means you’ll have the energy you need to get going every day.

Lunch

3. Turkey Cucumber Salad Wrap

When you don’t have a work lunch prepared, it’s too easy to grab unhealthy take-out foods. Often times, work meetings to run late or a deadline sticks you to your chair. This is one of our favorite easy meal prep recipes for that very reason. It’s a no-fuss option that’s filled with healthy proteins and packed full with plenty of vegetables.

These are the perfect lunch bites you to add to your weekly meal prep list. You can either wrap them ahead of time, or bring a container with the fillings to work and wrap them fresh every day.

4. Spring Mix with Roasted Pears and Feta

Salads are often overlooked as a lunch option. Sometimes they’re not filling enough and they’ll have you reaching for unhealthy snacks later in the day. Not this spring mix salad, though, which is both healthy and filling. Salads make a great meal prep option because you can combine most of the ingredients ahead of time. Just make sure the dressing is on the side so the salad doesn’t get soggy.

This sensational salad features juicy pears, salty feta, and is packed with a brilliant amount of vegetables to energize you with crunchy fresh goodness. 

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Apple and Endive Salad with Apple Cider Vinaigrette

For a long time, I was really committed to only eating boring lettuce. It was romaine or nothing. In fact, I can specifically remember telling my mom, who had a taste for all kinds of leafy greens and spring mixes, that I wished we “lived in a house with normal lettuce.” Essentially, I didn’t have a very refined palette.

Fortunately, I have since grown out of my “normal lettuce” phase, and have developed a near obsession with trying all kinds of leafy greens.

Naturally, I’ve become curious about endives. With their big, boat-shaped leaves, they can be quite striking. I decided it was time to finally quell my curiosity and put these greens to the test. This apple and endive salad with apple cider vinaigrette was my first attempt at an endive salad, and I have to say, I’m completely happy with the results.

Introducing Endives

Endives have tender, white leaves that offer a soft texture and the perfect, delicate crunch I’ve always loved in salad.

They have a crisp, bitter flavor, which really helps to liven up a salad, and they pair particularly well with the sweet flavors in this recipe. Endives really flourish in the winter, and these fresh leaves are an easy way to brighten up your cold weather cooking if your recipes are feeling little tired.

While I’ve fallen in love with the endives in this apple and endive salad, there are also plenty of other ways to use this lettuce. You’ve probably seen recipes that make the most of its boat-like shape for fun appetizers. I bet you wondered how exactly they were making those big lettuce boats. Chances are, they were probably endives.

Alternately, there are plenty of recipes that use cooked endives, too. When cooked, the crisp, bitter flavor fades and leaves a sweet, mellow taste.

Anyway, back to the salad.

The Recipe

This sweet apple and endive salad with apple cider vinaigrette scores major points in presentation and flavor. Broad endives and thin sliced apples make for a bold dish that will wow your guests (or Instagram followers).

Earthy-sweet walnuts and crumbly feta cheese round out this simple, elegant salad, but we’re not finished yet.

Trust me, you will not want to serve this salad with anything other than my apple cider vinaigrette. With apple cider vinegar, honey, and lemon juice, it’s the perfect combination of sweet and zesty, while a tiny bit of garlic gives it a little extra kick. It really pulls this salad together (and you may just want to keep the recipe around for all your favorite salads).

Whether you’re an endive virgin, like me, or an experienced endive connoisseur, this sweet and savory salad is sure to please.

Print

Apple and Endive Salad with Apple Cider Vinaigrette

Prep Time: 10 minutes

Yields: 4 servings | Serving Size: 1 1/2 cups | Calories: 148 | Total Fat: 9g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 8mg | Sodium: 88mg | Carbohydrates: 17g | Fiber: 4g | Sugar: 11g | Protein: 4g | SmartPoints (Freestyle): 3

Ingredients

• For the Salad:
• 4 small heads Belgian endive, stem cut off and roughly chopped
• 2 apples, cored and thinly sliced (any variety will work, but green is best)
• 1/4 cup walnuts, chopped
• 1/4 cup fat-free feta cheese, crumbled

• For the Vinaigrette:
• 2 teaspoons apple cider vinegar
• 1/2 teaspoon honey
• 1 teaspoon fresh lemon juice
• 1 small clove garlic, minced
• 2 teaspoons olive oil

Instructions

1. For the Salad:
2. In a large bowl, add the chopped endive. Top with apples, walnuts, and feta

1. For the Vinaigrette:
2. In a small bowl, whisk together the honey, lemon juice, and garlic. Add the olive oil and whisk until well combined.
3. Drizzle over the prepared salad and lightly toss. Serve and enjoy!

4.29

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Copyright 2018 Skinny Ms. ® All rights reserved.

More Salad Recipes:

Easy Roasted Beet and Pecan Salad

If you’re tired of the same old leafy green salad, this beet and pecan salad is the perfect way to mix things up and bring some fresh flavors to your go-to side salad.

Citrus Brussels Sprout and Pecan Salad

Along with the citrus and cranberries, this recipe also includes apple, pecans, blue cheese, and turkey bacon. With such a wide variety of ingredients, this Brussels sprout salad is the perfect combination of sweet and savory.

For more salad recipes for every season, follow us on Pinterest and Instagram!

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6 Key Tips For Healthier Eating & Better Nutrition

Before getting into our 6 Key Tips For Healthier Eating and Better Nutrition, let’s talk life.

When I was a kid, I would go to birthday parties and when cake was being handed out, I would ask if they had any carrots. I also teethed on bell peppers, constantly asking my parents for a “cold pepper”. With that being said, I find healthy eating easy, and I was never really one to need tips on how to do it.

That’s my life. I have always been this way, but, let’s face it, not everyone is like me. Healthier eating and better nutrition doesn’t come naturally to everyone. If it doesn’t for you, then that’s your life, and that’s okay. It’s okay as long as you work to improve your health by following these tips! Continue reading to optimize your health and nutrition!

Tip #1: Control Your Portions

It is so easy to just eat and eat–especially when you’re starving. Believe me, although eating healthy comes as second nature to me, I’ve been there and done that. Even when over-consuming healthier foods (guilty as charged!), over-eating is never good. It results in bloating, digestive issues, and overall discomfort. This is why it’s so important to control your portions. Read nutrition labels and only fill your plate with what it will take for you to feel full without consuming too many calories.

Tip #2: Eat Your Fruits and Veggies

I know that you probably hear this time and time again, but eat your fruits and veggies! Fruits and vegetables are so high in nutrients and are absolutely necessary for getting all of your daily vitamins and minerals in. It’s my tip to you to fill up half of your plate with them. Not only does this help you to consume essential nutrients, but it also helps you to not consume way too many calories or unhealthy foods.

Tip #3: Drink Water

Here we have yet another tip that you probably hear over and over again. You probably hear people say that drinking water before a meal helps you to fill up faster. Although I believe this to be true, drinking water is essential to healthy eating and better nutrition for another reason. Water aids in digestion. A healthy digestive system is a sign of better nutrition and a sign that you’re fueling your body in a healthy way.

Tip #4: Eat Before Grocery Shopping

This may sound like a silly suggestion, but it is definitely a tip that helps me every single grocery store trip. So many of us run to the grocery store any free chance we get, and more often than not, it’s also when we’re starving. This results in purchasing anything and everything, and by “anything and everything”, I really mean “tons of unhealthy foods”.

Steer clear of the junk food aisles and steer toward the nutrient-dense food aisles by fueling your body with healthy food before even thinking about going to the grocery store. This will surely prevent unhealthy eating in the long run.

Tip #5: Meal Prep

It sounds much more strenuous than it actually is. Don’t believe me? Check out these articles of ours:

• 7 Easy Meal Prep Ideas to Prep Once And Eat Clean All Week!
• The Busy Woman’s Guide to Meal Prepping
• How to Meal-Prep for Beginners

With the help of these articles, you can discover the easiest road to healthy eating and better nutrition. Meal prepping allows you to refrain from over-eating, from going out to a restaurant to eat unhealthy food there, and from not getting enough nutrients.

Tip #6: Prepare Food In Healthy Ways

If you feel like you are eating in healthy ways and fueling your body correctly, but you’re still not seeing the results you want, the ways you’re preparing your food may be what’s getting in your way. Your food preparation habits, like using unhealthy fats and oils when cooking, can be very damaging to your healthy eating plan.

Instead of frying your food, try grilling, steaming, or baking it. Say your farewells to full-fat dips and spreads, and opt for low-fat versions. Don’t drench your salads in dressing or your pasta in tons of white sauce. Make sure your condiments are accents to your meals rather than half of your meals.

By changing the ways you prepare your food, meal prepping, eating before grocery shopping, drinking more water, eating your fruits and veggies, and monitoring your portion sizes, you can embark on a journey to healthier eating and better nutrition. Follow these 6 tips and love the way you look and feel!

For more healthy eating tips, workouts, and delicious recipes, subscribe to our newsletter, follow us on Instagram and Pinterest, and find us on Facebook!

 

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Daily Calorie Intake: How Many Calories Should I Eat to Lose Weight?

If you’re trying to trim up or slim down, you’re probably asking yourself how many calories should I eat to lose weight. Unfortunately, that’s a pretty difficult question to answer! Each individual’s calorie needs are unique, and there are so many factors that go into it (such as sex, age, height, and activity level). All of these things contribute to your basic metabolic rate, or resting metabolism. If you can speed up your metabolism by starting a new workout plan and becoming more active, then you can “earn” more daily calories.

The first step to knowing how many calories to eat starts with understanding your lifestyle. Once you know how your activity level affects calorie intake, you can begin to reduce your calories appropriately. Take a look at the descriptions below and find the category that best describes your activity levels. Then, we’ll take a deeper look at calories and try to answer the question how many calories should I eat to lose weight.

At the end of the day, the specific number of calories you should eat are entirely based on your metabolic rate. You should definitely check with your doctor or nutritionist before making any changes to your diet or workout plan.

Recommended Calorie Intakes Based on Activity Level

Below, you’ll find an activity level and a recommended calorie intake for each level. If you are consuming more calories than this guideline, then you’re probably gaining weight! Find the appropriate category and take note of your recommended calorie intake before moving on.

Very Active: This category is for those who exercise vigorously for an hour or more each day, or work in a highly physical job. The calorie needs for women range from 2,000 to 2,500 calories a day, or 2,500 to 3,000 for men.

Moderately Active: This category describes active people who exercise 30 minutes to an hour each day. The calorie needs for women average 1,900 calories per day, or 2,500 for men.

Slightly Active: This is the category for those who average between 5,000 to 8,000 steps per day. The calorie needs for women average 1,800 calories per day, or 2,200 for men.

Sedentary: This category describes those who take less than 5,000 steps per day. The calorie needs for women are as low as 1,600, or 1,800 for men.

How Many Calories Should I Eat

Everyone has heard about the 2,000 calorie diet. But, as you can see from the activity level section above, this is an average not a recommendation. Some women might need to eat 2,500 calories, whereas others only need 1,600. On the other hand, because men have more muscle mass than women, they can eat more calories in general – up to 3,000 a day!

To lose weight you’ll need to create a calorie deficit, which means cutting out the calories. A general rule of thumb is to reduce your calories by 250 a day to lose 0.5 pounds per week, or 500 calories a day to lose 1 pound per week. Losing more than 2 pounds per week is not recommended, as the weight generally comes back on as soon as you stop dieting.

What Happens If I Don’t Eat Enough Calories?

Consuming too few calories can certainly be detrimental to your body. It can not only cause a deficiency of essential vitamins and minerals, but it can also derail your weight loss goals. Diets consuming less than 1,200 calories for women (or 1,600 for men) are not recommended. You see, when you eat too few calories, your body’s metabolism can actually slow down. The body thinks it needs to conserve fat and energy, so it starts breaking foods down more slowly. This could actually cause you to gain weight instead of losing it.

Since your body is conserving fuel, it will also start burning muscles for energy. This is the opposite of what you want to happen – weight loss happens when your body burns fat, not muscles! Since burning muscle doesn’t provide effective energy for your body, you can also become sluggish and devoid of energy if you don’t eat enough calories.

Do I Have To Count Calories?

Counting calories has helped many people stay on track with their weight loss goals, but it’s not right for everyone. The Weight Watchers program simplifies things by assigning points to foods instead of looking at calories. This system works really well because it takes macronutrients (protein, carbohydrates, and fats) into account when tallying up the calories.

Other programs, like Whole30, found a way for you to lose weight without counting the calories at all. This program encourages the consumption of real foods as opposed to processed foods. For many who have found success on this program, the quality of the calories was a more important factor than the quantity.

We would love to hear about your success stories. Did counting calories help you lose weight, or did you find weight-loss through a non-counting method? Let us know in the comments. Sharing your success with our community of health seekers is a great way to encourage others!

Don’t forget to follow us on Facebook, Pinterest, and Instagram to get more great SkinnyMs content. Our feeds are always updated with the latest and greatest, so you’ll never miss a beat!

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Spicy Black Bean & Shrimp Salad Recipe

Nothing says summer like summer salads. Sure, there’s nothing wrong with the classic potato salad at a backyard barbecue. But why not spice things up (literally) with this spicy black bean & shrimp salad recipe? With zesty spices and Cajun and Southwestern inspired ingredients, this spicy shrimp salad is an instant summer classic with a kick.

Fresh and Spicy

This zesty recipe brings the heat, but it also packs plenty of the fresh ingredients you crave in a summer salad. Spices like cumin, chili powder, paprika, and crushed red pepper combine for a bold flavor. Meanwhile, favorite summer ingredients like fresh shrimp and corn make this salad crisp and refreshing. Black beans, cool avocado, zesty lime juice, and fresh cilantro tie the whole thing together with a pop of Southwestern flair.

Of course, a salad isn’t really a salad without lettuce. While this spicy shrimp salad is loaded with tasty ingredients, bold flavors, and fun textures, it wouldn’t be complete without crunchy shredded romaine and chopped kale. This salad really has it all. Whether you serve it as a meal, a side, or with tortilla chips as a dip, it’s the perfect combination of spicy and refreshing flavors and ingredients.

Prep and Serve Tips

Definitely go with raw shrimp rather than pre-cooked for this spicy black bean & shrimp salad recipe. Raw shrimp will better absorb the seasoning for a bold flavor, which is what this recipe is all about. Fortunately, shrimp cooks quickly. After just 5-6 minutes in a hot skillet, your shrimp should be pink, firm, and cooked to perfection.

This salad is great served hot, so you can serve it immediately after cooking. However, it’s also delicious chilled. Whether you prefer to cook a few hours in advance and let it chill before serving, or you’re hungry for leftovers the next day, this tasty and flavorful salad is just as zesty served cold. Either way, this spicy shrimp salad definitely brings the heat!

Enjoy this delicious salad as a meal, a side, an app, or even wrap up leftovers in a tortilla for a one of a kind shrimp taco. However you choose to enjoy the bold flavors of this refreshing summer salad, it’s bound to spice things up.

Print

Spicy Black Bean & Shrimp Salad Recipe

Prep Time: 5 minutes

Cook Time: 20 minutes

Yields: 4 servings | Serving Size: 2 cups | Calories: 357 | Total Fat: 16g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 91mg | Sodium: 483mg | Carbohydrates: 36g | Fiber: 14g | Sugar: 4g | Protein: 22g | SmartPoints (Freestyle): 5

Ingredients

• 1/2 pound large raw shrimp, peeled and deveined
• 1/4 teaspoon crushed red pepper
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon Kosher salt
• 2 tablespoons olive oil
• 1 cup corn kernels
• 1/4 cup red onion, diced small
• 1 tablespoon lime juice
• 1 (15 ounce) can black beans, drained and rinsed
• 2 cups kale, shredded or finely chopped
• 2 cup romaine lettuce, shredded or finely chopped
• 1 cup grape tomatoes, cut in half
• 1 avocado, peeled and pit removed and sliced
• 2 tablespoons fresh cilantro, chopped

Instructions

1. In a small bowl, combine the shrimp, red pepper, chili powder, paprika, cumin, and salt. Toss well to coat the shrimp in the seasonings.
2. Heat 1 tablespoon of the olive oil in a large skillet. Once hot, add the seasoned shrimp. Cook, about 5 to 6 minutes, until pink and firm. Remove the shrimp from the skillet and keep hot.
3. Add the remaining tablespoon of olive oil to the pan the shrimp was just cooked in. Heat on high heat and once hot add the corn and onion. Cook, about 5 minutes, until the corn begins to char and the onions are soft. Stir in the lime juice, black beans, and cooked shrimp. Cook just until the beans are hot.
4. In a large salad bowl, toss together the kale and romaine. Top with the shrimp mixture, tomato, and avocado. Sprinkle the cilantro on top and serve.

4.29

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Copyright 2018 Skinny Ms. ® All rights reserved.

Craving more recipes? Follow us on Pinterest and Instagram for more healthy living tips, tricks, and recipes. Don’t forget to sign up for our newsletter for more health and fitness inspiration!

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7-Day Intro to Weight Training Fitness Plan

Weight lifting will benefit just about anyone, women included! Spending some time in the weight room each week, will allow you to tone, tighten, and strengthen your muscles! It’s important to point out that strength training can also aid in burning excess fat. This intro to weight training is the perfect plan to get you started on the path to success.

In my personal experience, I’ve come to the realization that many women find the weight room intimidating at first. Familiarizing yourself with the basic exercises included in this plan, will make you feel more comfortable in the gym! This of course, will open the door to incredible progress!

Why Weight Training?

We naturally begin losing muscle mass around age thirty. Consistent weight training not only creates muscle mass, but also helps to preserve it. Once you begin this weight training routine, you will experience a boost in your metabolic rate. This means that you’ll burn more calories overall, throughout the day.  Hello, fat loss! Lastly, it’s important to note that weight lifting is also a great way to ease stress, which will keep you healthy in both body and mind!

Related: The Six Principles of Weight Lifting for Women

The Intro to Weight Training Plan

What to Do: You’ll have 6 days of workouts and 1 recovery day. In each workout, you’ll learn essential moves and lifts. When it comes to lifting, quality beats quantity! Complete all 7 days of workouts in a row, doing all the sets prescribed. You can then repeat the 7-day plan, or move on to another challenge like the 14-Day HIIT Cardio Challenge.

Keep in mind that proper form is crucial! Below, we’ve included videos showing how to perform each exercise. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Day 1: Push

Complete 4 sets of 12 reps each.

1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Shoulder Press
4. One-Arm Overhead Tricep Extension (12 reps per arm)

Day 2: Pull

Complete 4 sets of 12 reps each.

1. One-Arm Dumbbell Row (12 reps per arm)
2. Cable Tricep Pull-Downs
3. Lateral Pull Down
4. Side Lateral Raise

Day 3: Legs

Complete 4 sets of 12 reps each.

1. Goblet Squat (complete 24 reps per set instead of 12)
2. Bulgarian Split Squat (12 reps per leg)
3. Single-Leg Deadlifts (12 reps per leg)
4. Leg Press
5. Leg Curls

Day 4: Rest Day

Stretch it out! Try the Total-Body Exercises for Increased Flexibility.

Day 5: Cardio

Complete 4 sets of 24 reps each.

1. Mountain Climbers
2. Skaters
3. Burpees
4. Walking Lunges (24 reps per leg)

Day 6: Abs

Complete 4 sets of 24 reps.

1. Dumbbell Russian Twist
2. Side Bends
3. Leg Lifts
4. Toe Touches
5. Straight Leg Sit Ups

Day 7: Legs

Complete 4 sets of 24 reps.

1. Goblet Squat
2. Bulgarian Split Squat (24 reps per leg)
3. Single-Leg Deadlifts (24 reps per leg)
4. Leg Press
5. Leg Curls

Instructional Videos

Dumbbell Bench Press

Incline Dumbbell Bench Press

Shoulder Press

One-Arm Overhead Tricep Extensions

One-Arm Dumbbell Row

Cable Tricep Pulldowns

Lateral Pull Down

Side Lateral Raises

Goblet Squat

Bulgarian Split Squat

Single-Leg Deadlifts

Leg Press

Leg Curls

Mountain Climbers

Skaters

Burpees

Walking Lunges

Dumbbell Russian Twist

Side Bends

Leg Lifts

Toe Touches

Straight Leg Sit Ups

You can do anything for 7 days so why not do something that can improve your life! This 7-day intro to weight training will set you up for success. Are you going to try it? Have you already completed it? Let us know in the comment section!

If you enjoyed this workout plan, consider trying one of these weight training routines:

• 21-Day Total-Body Toning Challenge
• 15-Minute Circuit Workout
• 30-Day Full Body Transformation

Follow us on Facebook, Pinterest, and Instagram for all of the latest fitness tips and routines!

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August Workout Challenge

Can you believe that we are over halfway through the Summer?  The end of summer has a habit of sneaking up on us, doesn’t it? More often than not, motivation to diet and exercise begins to fade as summer winds down. Does this mean that you give up and wait until the new year? Absolutely not! It is never too late to begin practicing healthy habits. If your workout routine has become inconsistent or nonexistent, this August Workout Challenge is perfect for you! It will get you back into the groove so that you can begin making progress, once again. 

This workout challenge can start on any day of the year. There is no reason to wait or put off getting into shape until the new year. When is the best time to start a workout program? Today! The sooner you get started, the faster you’ll get into shape! Make this year, the one that you bring in the new year with the body of your dreams. Can you do it? Absolutely! 

How It Works

Each day of the August Workout Challenge includes a workout for a designated muscle group or an HIIT/Cardio element. As you will notice, every Thursday is leg day, every Friday is core day, and so on. This will ensure that each muscle group is trained evenly.

While weight training tones your muscles and kicks up your metabolism, the HIIT/Cardio days will work to burn even more fat! Now, you may be wondering about rest days. This is a 31-day challenge, so there are 31 separate workouts. This is not to say that you can’t take a rest day every now and then. You will see the term ‘active rest’ on your HIIT/Cardio days. These workouts are highly recommended, but they are optional rest days. Keep in mind that the more effort you give, the better your results will be. Nothing worth having comes easy!

The goal of this August Workout Challenge is to get you to shed pounds & inches, tone-up, and improve your flexibility. With that being said, it is also highly recommended that you do not skip the flexibility portion of your active rest days.

For best results when participating in a workout routine or challenge, it is a good idea to practice healthy eating habits, as well. By applying the following tips to your diet, you will achieve the greatest results possible.

Healthy Eating Tips

1. Drink at least 64 oz. of water per day to let go of excess fat. Try these Summer Fruit-Infused Water Recipes for Weight Loss!

2. Cut out soda and diet soda to decrease sugary cravings! Try these Clean Alternatives.

3. Eliminate sugary, processed foods, to reduce caloric intake. Try these Healthy Summer Desserts, instead.

4. Consume more natural, whole foods for greater nutritional value. Check out the Whole Foods Shopping List.

5. Eat more lean protein and fiber to keep you fuller, longer. Here are the Best Sources of Protein and Fiber for Weight Loss!

The Challenge

What to do: Complete the designated workout(s) for each day. The instructions for each daily workout will be within the link(s) provided. Keep in mind that we strongly recommend you complete all HIIT/Cardio workouts AND flexibility routines, however, they are not mandatory and may be used as your rest day if you need one. You will notice that the workouts get increasingly harder as the challenge progresses, so it’s crucial that you stay consistent! You can do this. Are you ready to begin?!

Download Your Free Workout Challenge!

Congratulations on completing the August Workout Challenge! You should be SO proud of yourself as it was certainly no easy feat! We want to hear all about your experience in the comment section! What was your favorite workout?

This challenge has gotten you off to a great start, but don’t stop here! Think about how awesome you’ll look next Summer if you stay consistent! Consider trying one of these awesome challenges, next!

• 21-Day Learn to Run Challenge 
• 30-Day Full Body Transformation
• 21-Day Trim Your Waist Challenge

Don’t forget to follow us on Facebook, Pinterest and Instagram to stay in the know for all of our future fitness challenges!

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Top Cardio Workouts for Weight Loss

In order to live a truly healthy lifestyle, you must maintain a clean diet and exercise regularly.  While there are a multitude of different forms of exercise that you can perform, the two most common routines consist of strength training and cardiovascular exercise. For best results, it’s recommended that you implement both of these forms of exercise into your daily workout regimen. Cardiovascular training can be broken down even further into a number of specific exercises. These Top Cardio Workouts for Weight Loss are simple, fun, and effective.

Just the thought of working out can be extremely intimidating to many people. No matter what your reason is for not exercising, one thing remains the same… These overwhelming feelings can hinder your progress and at times, even make you want to give up for good. We’re not going to let that happen to you!

This comprehensive list of exercises offers such a wide range of options that practically anyone can participate. Performing one or more of these exercises regularly, will ensure that you never get bored with your routine. Enjoying your workouts will keep you motivated and on the path to success!

You may be asking yourself, “Why is it so important that I perform cardio?” This form of exercise is about more than just weight loss. Consistent cardiovascular training can improve your mental, emotional, and physical health. When you know what cardio exercise can do for your health, you will be more inclined to stick to the plan, long-term.

The Importance and Benefits of Cardio Exercise

While accelerating weight loss is a huge factor to performing consistent cardiovascular exercise, it’s certainly not the only reason that you should be doing it. The following benefits of cardio exercise are equally important:

• Improved Heart and Lung Health – Your heart and lungs require consistent training to function at their very best!
• Boost in Mood – Cardiovascular exercise induces an endorphin rush. Endorphins are the body’s feel-good chemicals. These naturally occurring chemicals reduce stress, depression, and anxiety.
• Increased Bone Density – To put it simply, exercise puts (good) stress on the body. As the bones undergo stress, they will go through a process of hardening or rebuilding. The post-exercise recovery period is extremely important. Get your rest!
• Better Sleep – Cardio exercise promotes better sleep because it gets out extra energy and decreases stress & anxiety. It has also been shown to improve daytime alertness and bring about a natural drowsiness at night.
• Increased Energy – Exercise gets your  heart pounding and blood pumping. This increases blood flow, circulation, and even improves brain function. You will be focused and full of energy to take on the day!

Top Cardio Workouts for Weight Loss

1. Walking

This is one of the most basic forms of exercise, but just because it’s basic does not mean that it’s ineffective. If you walk at 3 mph for 60 minutes you can burn approximately 300 calories! You can Lose Weight with the Walk Fast/Slow Plan! Walking is a great place for beginners to start. This form of cardio can be performed just about anywhere (treadmill, around the mall, outside, etc…)

2. Jogging

As you build your endurance, you can pick up the pace a bit and begin jogging. This is a great way to burn a few extra calories. If you can maintain a jog at 4-5 mph, you can burn 400-500 calories in 60 minutes. Not too shabby! Pop in those headphones, open up the Top 20 Workout Playlist, and get moving! Maybe it’s time to sign up for a 5k? Check out these Tips for Running Your First 5K.

3. Running

In order to run, you must first walk and jog! After you’ve mastered the first two, strap on those running shoes and get to work! Running is one of the absolute best options for shedding excess pounds and inches! In 60 minutes, you can burn between 600 and 700 calories if you can maintain a 6-7 mph pace. First, read How to Start Running and then try out our 30-Day Beginners Running Challenge!

4. Stair Climbing

This cardio workout is no joke! Stair climbing will get your heart pumping and weight dropping. You can burn around 600 calories an hour by climbing the stairs. Try the Summer Stairs Challenge, today! If you don’t have access to a flight of stairs, most gyms these days have several stair-climber machines available.

5. Jumping Rope

You’ll feel like a kid on the school playground again. Jumping rope is not only an excellent form of cardio but also a blast! Take the Jump Rope Tabata Challenge. You can jump rope at home, outside, and even in the parking lot on your lunch break! After an hour, you’ll have burned 600 or more calories! With no other equipment needed, there’s no excuse to not get it done!

6. Rowing

Row, row, row your boat all the way to the beach! Whether you’re on a rowing machine at the gym or rowing in a boat on the water, you can burn some serious calories with this workout! Rowing consistently will get you in tip-top, bikini shape! You can burn 500-600 calories in 60 minutes of rowing. You can also go kayaking and burn up to 350 calories an hour. Check out these other great ways to burn calories with a little Fitness Fun in the Sun!

7. Swimming

Do you have a swimming pool? If not, don’t worry! You can still perform this form of cardio! Head on over to the community pool, gym, lake, or even the ocean. Are you up for the Summer Swim Challenge? Swimming uses almost every muscle in your body. That’s why it’s no surprise that you can burn around 500 calories an hour.

8. Cycling

Cycling is a heart-pumping, sweat-inducing, cardio workout that will melt the excess fat right off your body. You can join a cycling class at the local gym or grab your kids and go for a ride around the neighborhood to get this workout in. Find your groove by listening to the Most Popular Workout Playlists on Youtube Right Now. After 60 minutes, you will have burned around 600 calories.

9. Kickboxing

This is a form of cardio that everyone should try at least once in their life! It’s so much fun that you won’t even realize you’re working out!  Aside from being an absolute blast, you can burn a whopping 800 calories in an hour long kickboxing class! Are you up for our Kickboxing Challenge?! Give it a try, you may find it’s your new favorite hobby!

10. Performing HIIT

Last, but certainly not least, is HIIT or High Intensity Interval Training. This form of cardio can be performed in a number of ways (treadmill, bodyweight, kettlebell, dumbbell, etc…) At SkinnyMs, this is one of our favorite forms of exercise due to the fact that it’s simple, fast, and effective. An hour long HIIT session can burn up to 1000 calories, making it the most efficient form of cardio out there. Try one of these popular HIIT workouts, today:

• 30-Day HIIT Challenge
• H.I.I.T. Your Arms Workout
• Melt Fat in Minutes with this HIIT Routine
• HIIT Total Body Toning Workout
• 15-Minute Indoor Bodyweight Challenge

Which one of these Top Cardio Workouts for Weight Loss is your favorite? Did we miss one? Let us know in the comment section! You can perform any or all of these forms of cardio to keep your training routine exciting. This will allow you to maintain a healthy lifestyle, long term!

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Healthy Easy Lunch Ideas: 12 Delicious 300-Calorie Lunches

25 Best Vegetarian Soup Recipes

There’s something magical about a good bowl of soup. It doesn’t matter if it’s the simmer-all-day kind or the one that I throw in the Instant Pot, soup just has this warming nature that really invites me in. No matter what time of year it is, soup is always comforting because it can be made with a variety of ingredients. It could be light and fresh, filled with summery produce like peas and tomatoes, or rich and hearty, thick with beans or finished with Greek yogurt. Lately, I’ve been trying to eat more vegetarian meals to keep my saturated fat and calorie counts low. It took me a while to put together my go-to list of soups, so I wanted to share the best vegetarian soup recipes.

Store-bought soups are often filled with processed ingredients, in addition to being super high in sodium. The best vegetarian soup recipes are not only filled with nutrient-dense ingredients, but they’re also easy to make! Soup is the ultimate one-pot meal. Toss everything into a Dutch Oven, a slow cooker, or an electric pressure cooker, and it always tastes incredible. That makes it easy to clean and easier to enjoy. You can also make soup in large batches and the leftovers often taste better the next day. Many of the best vegetarian soup recipes can be easily frozen, too, helping you meal prep your way to an easier lunch or dinner.

1. “Flush the Fat Away” Lentil and Vegetable Soup

Looking for a fat-blasting meal that will satisfy your desire for a hearty dinner? Add this powerful detoxing soup to your list of best vegetarian soup recipes. Lentils are high in protein and fiber, helping cleanse your body while filling you up at the same time.

2. Slow Cooker Minestrone Soup Recipe

This hearty and healthy minestrone meal uses simple ingredients to make a sensational soup. Throw the ingredients in the slow cooker for a completely hands-off cooking experience! This recipe has so many nutrient-dense vegetables, you won’t miss the meat.

3. Slow Cooker Mediterranean Lentil Soup

Lentils are an incredible meat replacement because they’re protein-rich, and they have the same chewy texture as beef. Combined with the delightful flavors of the Mediterranean cuisine, this dish is a delight that’s made easy using the slow cooker.

4. Plant-Based Slow Cooker Chili Recipe

Chili is a comfort food classic, but it doesn’t have to be off-limits just because you’re not eating meat. This plant-based slow cooker chili recipe has so much flavor, your entire family will love it – meat eaters and vegans alike. 

5. Slow Cooker Carrot Turmeric Soup

This vegetarian soup is creamy, unique, and easy to make. It’s also surprisingly warming, considering that it’s made with nothing but healthy ingredients! This is one of the best vegetarian soup recipes to deliver flavor without weighing you down.

6. Slow Cooker White Bean Stew

You might be surprised at how much you love this slow cooker white bean stew. You may never make chili again! Between the filling navy beans, chopped kale, and savory tomato-based broth, this stew delivers nutrition in a tasty package.  

7. Detoxifying Slow Cooker Moroccan Stew

This clean-eating soup should definitely be on your short-list of best vegetarian soup recipes. It adds just the right touch of ethnic flair for when you need something out of the ordinary. It’s great way to break up some of the classics in your life.

8. Slow Cooker Mushroom Soup

Mushrooms have a juicy, meaty profile that makes them the star of this vegetarian soup. It will taste like you’ve spent hours putting it together, but this slow cooker recipe hands-off. Perfect for those busy nights when you don’t have time to cook!

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source https://skinnyms.com/best-vegetarian-soup-recipes/