What's Next? Life after the 10 Day Challenge...

You finished the 10 Day Challenge so whats next? Keep it going... try to maintain as many of the clean eating aspects as you can for 90 percent of the time. Make sure exercise is a part of your daily routine as well as taking just a few minutes out of each day for yourself to recharge mentally. 

Here are a few easy and quick meal recipes. I got some help from my colleague and nutritionist Katie Busa. Thanks Katie! 

Overnight Oats

These can be made ahead of time and you can add whatever you like to the basic recipe.

½ cup plain rolled oats

½ cup skim milk (you can add a bit more if you want the recipe to be less “thick”)

½ cup Greek yogurt

Stir together in a bowl or Tupperware container, cover and refrigerate overnight. Ideas of items to add to the oats the next day before eating: fruits of your choice, peanut butter (1 tablespoon), a drizzle of honey, cinnamon.  I suggest adding some of these things to give the oats more flavor!


Mini Egg Quiches

These can be made ahead of time and stored in the fridge for the week.  Heat up for ~30 seconds in the microwave in the morning or for a snack!

12 eggs, beat in large bowl

1 cup chopped veggies of your choice

2 large turkey or chicken sausages, chopped up and sauteed in olive oil

¼ cup cheese

Preheat oven to 350F.  Lightly grease 12 muffin cups or line with paper muffin liners.  Add all ingredients to a large bowl and stir together.  Spoon into ¾ of mixture into each muffin cup.  Bake in oven until knife inserted in center comes out clean (approximately 20 minutes).


Riced Broccoli and Cauliflower

Saute garlic, sweet onion and diced red pepper in olive oil. Add riced broccoli and cauliflower for 2-3 minutes. Add 1 c. bone broth and 2 tsp. turmeric. Simmer on low for 5 minutes. Add 1/2 tsp lemon zest and 2 Tbs. Romano cheese. Spread on baking sheet and bake 425F for 10 minutes. Switch to broil on hi for 2 minutes or until browned on top.