TUSCAN LEMON CHICKEN ORZO Serves: 1 Prep Time: 10 minutes Cook Time: 20–25 minutes 🍋 Ingredients - 5 oz chicken breast - ½ cup dry orzo - ⅓ cup chicken broth, plus more as needed - ¼ cup sun-dried tomatoes, chopped - 1 cup fresh spinach - 2 tbsp grated Parmesan - 2 tbsp nonfat Greek yogurt - 1 tsp olive oil - 2 cloves garlic, minced - ½ tsp Italian seasoning - ¼ tsp onion powder - Salt + black pepper, to taste - Zest of ½ lemon - Juice of ½ lemon - 1 tbsp fresh basil, chopped - Red pepper flakes, optional 📝 Instructions 1. Cook the chicken: Season the chicken with Italian seasoning, onion powder, salt, and pepper. Heat olive oil in a skillet over medium-high heat and sear the chicken for about 5–6 minutes per side, or until fully cooked. Remove from the skillet and let rest. 2. Build the flavor: Lower the heat to medium. Add the garlic and sun-dried tomatoes to the same skillet and sauté for about 1 minute. 3. Cook the orzo: Add the dry orzo and stir for 30 seconds to lightly toast it. Pour in the chicken broth and bring to a gentle simmer. Cook for 8–10 minutes, stirring frequently and adding a splash more broth as needed, until the orzo is tender and creamy. 4. Make it creamy: Stir in the spinach and cook until wilted. Turn the heat to low and stir in Parmesan, Greek yogurt, lemon zest, and lemon juice until creamy. Add a splash of broth if the sauce becomes too thick. 5. Finish: Slice the chicken and place it over the creamy orzo. Finish with fresh basil, black pepper, red pepper flakes, and an extra squeeze of lemon. 📊 Macros ~585 calories | 50g protein | 65g carbs | 14g fat

Give yourself credit for what it took to get here! You're showing up even when you're exhausted and keeping promises to yourself when nobody was watching. You're building your body and committing to steward your temple. If you fell off for a moment, hop back on the train and keep up the momentum! 👏👏 Now get honest with yourself about where you’re ready to grow. Is there something you keep putting off? A habit that’s costing you more than it gives you? A goal you’ve been waiting to feel “ready” for? You can be proud of yourself and still expect more from yourself. Choose one action this week that backs up the person you say you want to become, and plan to follow through🎯 What are you proud of, and where are you committing to grow? 👇

Keep tracking your macros, even if your meals look a little different than they do during the week. Tracking keeps you aware and helps you stay consistent without feeling like you have to be perfect. What’s your win from this week?

Today’s reminder: don’t rush your reps. Control the lowering portion of each movement. More control = more tension on the muscle instead of just moving the weight. Train with intention today. 🔥 👇 What muscles did you work?

🌯 SOUTHWEST CHICKEN BOWL🌯 Ingredients: - 6 oz grilled chicken breast - ¾ cup cooked jasmine rice - ½ cup black beans - ½ cup corn - Shredded lettuce - Pico de gallo - Fresh cilantro - Lime juice - Taco seasoning Quick Citrus-Lime Dressing: Mix fresh lime juice, a splash of orange juice, cilantro, garlic, salt, pepper. Add a little water to thin it out. Macros: 🔥 500–550 calories 💪 50–55g protein 🍚 60–65g carbs 🥑 6–8g fat HWPD TIP: Build your meals around your protein first, add more or less carbs you need to fuel your day, then use sauces and toppings strategically so you’re not accidentally adding a ton of extra fat.