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Day 3 Recipes and Exercise for the Lifestyle Challenge!!

Day 3!!!


Day 3 is here!!! More exercises and more healthy foods on the Blog!!! Focus on the Core workouts today!!!!




Spinach Omelet • Servings: 1

This is great for breakfast, lunch, or dinner and is very simple to make.

3-4 Eggs, Slightly Beaten

1 Cup Fresh Spinach

1⁄2 Cup Fresh Mushrooms 1⁄4 Cup Onion, Chopped

1⁄8 Teaspoon Sea Salt

1 Tablespoon Coconut Oil

In a skillet, saute the mushrooms, onions, and spinach leaves until tender, remove from the

skillet. In a small bowl, stir together the remaining omelette ingredients except coconut oil. In the

same skillet, heat coconut oil. Pour egg mixture into skillet. Cook over medium heat lifting slightly

with spatula to allow uncooked portion to flow underneath until eggs are set (3-4 minutes). Place

sauteed mushrooms, onion, and spinach on half of omelette. Gently fold over the other half and

slide onto a plate



Chicken Artichoke:

A more elegant version of chicken salad, this can be eaten cold or heated.

4 Cups Cooked Chicken Breasts, Chopped

1 (14 Ounces) Can Artichoke Hearts, Drained And Chopped 1⁄2 Cup Toasted Pecans, Chopped

1⁄2 Cup Mayonnaise

1 Teaspoon Celery Salt

1⁄2 Teaspoon Pepper

Stir together all ingredients; cover and chill until ready to serve. For a warm version, place on 7 7

whole wheat bread and bake in the oven at 425ºF for 10 minutes.



Teriyaki Salmon • Servings: 4

Simple and delicious.

1⁄4 Cup Olive Oil 1⁄4 Cup Fresh Lemon Juice 1⁄4 Cup Soy Sauce or Tamari

1 Teaspoon Mustard

1 Teaspoon Ground Ginger

1⁄4 Teaspoon Garlic Powder

4 Wild Salmon Steaks

In a glass pan, combine the first 6 ingredients. Mix well. Set aside 1/4 cup for basting and

refrigerate. Place the salmon into the glass dish and let marinate for 1 hour in the refrigerator.

Drain and discard marinade. Place the salmon on a broiler pan or grill. Broil or grill for 4-5

minutes. Brush with reserved marinade. Turn and broil or grill for 5 more minutes or as desired.



Fried Rice:

This recipe is better than the restaurant version. It is quick and can easily turn into a complete dinner with the addition of chopped chicken or turkey. It is great as leftovers too! You can add extra vegetables or protein- just adjust the ingredients accordingly.


3 Tablespoons Coconut Oil

4 Cups Brown Rice, cooked

1 ½ Teaspoon Soy Sauce

2 Eggs, slightly beaten

¼  Teaspoon Fresh Ground Pepper

Optional: ¼ cup Scallions, Chopped

¼  cup Corn

¼ cup Peas

¼ cup Chopped Carrots

Heat the oil in a large skillet, and add the rice, soy sauce, pepper and optional ingredients. Cook over medium- high heat, stirring often, for about 6 minutes. Add the eggs and stir briskly so they cook and break into small bits throughout. As Soon as the egg is set, remove and serve.



This link gives you good exercises for core work outs! You can also get more tips with the MAX T3 Exercise Video!!! These Clips are taken directly from the video!!


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