Nutrition Quarterly Summer 2022

I didn’t win the challenge at my gym, but I lost 3% body fat and increased my muscle mass. Also, I can finally see my abs again! At 46 years old, I feel better than ever and SQWARE MEALS has much to do with my success. I learned that no matter how knowledgeable one is when it comes to nutrition, the key to success is finding the plan that works best and sticking to it. The SQWARE MEALS system will be part of my daily routine for years to come! Dottie Beck is a Regional Sales Rep and Trainer at Simple Again, Fitness Enthusiast and Recent Quarter-Finalist in the Muscle and Fitness Hers Cover Contest. favorite recipes! Want to learn more about ? Read about the products and meal plans at swiig.com 20-MINUTE SKILLET CHICKEN FAJITAS INGREDIENTS • 1 lb Chicken Breast, sliced into thin strips • 2 tbsps Cilantro, chopped • 1 tsp Oregano, dried • 1 tsp Chili Powder • 1 tsp Sweet Paprika • ½ tsp Cumin, ground • 1 clove Garlic, minced • 1 tsp Salt • 2 tbsps Olive Oil • Juice of ½ Lime • 2 medium Bell Peppers, thinly sliced • 1 medium Onion, thinly sliced DIRECTIONS 1. In a large bowl combine chicken, cilantro, oregano, chili powder, sweet paprika, cumin, garlic, and salt. Toss until chicken is coated and set aside. 2. Heat 1 tbsp of olive oil in a large skillet over medium-high heat. 3. Add the peppers in a single layer. Try to get them a little charred underneath before you move them around. Once they’ve begun to brown, add sliced onion, and ½ teaspoon of salt. Wait again for some color to develop before you move them. 4. When peppers are nicely charred in spots and onions have softened and sweetened, scrape mixture onto a plate to clear the skillet. 5. Return skillet to the burner and heat remaining 1 tablespoon of olive oil. 6. When sizzling, spread chicken strips in as much of a single layer as you can. Wait until they brown underneath to move them. Sauté strips, regularly pausing so that they can get some color, until cooked through, about 6 minutes. 7. Add pepper mixture to the skillet along with the lime juice. 8. Heat again until everything is sizzling. 9. Sprinkle with a bit of chopped fresh cilantro and serve immediately. Original Recipe: http://www.theironyou.com/ 2015/10/20-minute-skillet-chicken-fajitas.html QUICK TURKEY LETTUCE WRAPS INGREDIENTS • 1 lb Ground Turkey • 1 Green Bell Pepper • 1 cup Green Onion • 1 cup Carrots, chopped • 1 cup Zucchini, chopped • 2 tbsps Lemon Juice • 1 tsp Salt • ½ tsp Black Pepper • 5 oz Iceberg Lettuce DIRECTIONS 1. Combine turkey, onion, carrots, green pepper & zucchini squash in large skillet. Keep stirring and chopping up the chunks of turkey until small pieces remain. 2. Add salt & pepper 3. Continue cooking until vegetables are all tender. 4. Serve on large leaves of lettuce. Lettuce can be wrapped and held in place with toothpicks, or let everyone make their own Original Recipe: Chef Louis Pechan TURKEY ROLL-UPS INGREDIENTS • 4 oz thin carved Turkey Slices • 3 tbsps Garlic Hummus • 2 slices Tomato, chopped • 8 Greek Olives, pitted & chopped • ¼ cup Baby Spinach DIRECTIONS 1. Lay turkey breast out and spread hummus over the top. 2. Sprinkle the remaining ingredients over top of the hummus and then roll up turkey breast. Cut in half and enjoy. Original Recipe: http://www.organize yourselfskinny.com/2014/10/07/turkey- avocado-and-hummus-roll-ups-no-bread/