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Midweek Meals for January: 3 Energizing Recipes

Midweek Meals for January: 3 Energizing Recipes

By Emily Kho, Contributing Blogger

Happy New Year, fellow fitness enthusiasts! I'm thrilled to share with you my personal favorite recipes that have powered me through many active days. 

As we close out January, it's more important than ever to keep up with our resolutions. Now’s the perfect time to rejuvenate our bodies with nutritious and delicious meals.

Let me take you through three of my staple recipes that are not only healthy but also incredibly tasty and fulfilling.

Morning Ritual: Go-To Smoothie Bowl

There's nothing like starting my day with a vibrant and nourishing smoothie bowl. It's quick to make and keeps me full throughout my morning workout routine. This Go-To Smoothie Bowl recipe comes from the Minimalist Baker. The recipe makes 1 serving, taking 5 minutes to prep.


  • 1 heaping cup organic frozen mixed berries
  • 1 small ripe banana (sliced and frozen)
  • 2-3 Tbsp light coconut or almond milk (plus more as needed)
  • 1 scoop plain or vanilla protein powder of choice* (optional)
  • Toppings (optional)
    • 1 Tbsp shredded unsweetened coconut (desiccated)
    • 1 Tbsp chia seeds
    • 1 Tbsp hemp seeds
    • Granola
    • Fruit


  1. Add frozen berries and banana to a blender and blend on low until small bits remain.
  2. Add a bit of coconut or almond milk and protein powder (optional), and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency.
  3. Scoop into 1-2 serving bowls (amount as original recipe is written // adjust if altering batch size) and top with desired toppings (optional). I prefer chia seeds, hemp seeds, and coconut, but strawberries, granola, and a nut or seed butter would be great here, too!
  4. Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying.

Lunchtime Favorite: Roasted Veggie & Quinoa Salad

For lunch, I often lean towards something hearty yet healthy. This quinoa salad with roasted veggies is a staple in my meal prep routine. ​​The recipe for this Roasted Veggie & Quinoa Salad comes from EatingWell. It makes a total of 1 serving with a 5 min prep time.


  • 2 cups mixed salad greens
  • 1 cup roasted root vegetables 
  • ½ cup cooked quinoa 
  • 1-2 Tbsp vinaigrette 
  • 1 Tbsp crumbled feta cheese
  • 1 Tbsp sunflower seeds


  1. Combine greens, roasted vegetables, and quinoa; drizzle with vinaigrette. Top the salad with feta and sunflower seeds.

To Make Ahead:

  1. Assemble recipe, cover and store in the refrigerator for up to 1 day. If storing for more than 1 day, refrigerate mixed greens separately and combine with the other ingredients just before serving.

Post-Workout: Grilled Avocado Chicken Wraps

After a good workout, I crave something protein-rich to help my muscles recover. This chicken and avocado wrap is my go-to. The Grilled Avocado Chicken Wrap recipe comes from The Whole Cook. It makes 6 wraps. It requires 5 minutes to prep and 15 minutes to cook, for a total cook time of 20 minutes.


  • 2 Tbsp olive or avocado oil
  • 1 pound chicken breasts, boneless and skinless
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ tsp black pepper
  • ¼ tsp chili powder
  • 6 flour tortilla wraps, 8 inches
  • ½ cup salsa
  • ½ cup shredded mozzarella cheese
  • 2 avocados


  1. Add oil to a large skillet. Heat to medium high heat. Season the top of the chicken breasts with garlic powder, salt, pepper, and chili powder. Once oil is hot, add the seasoned chicken to the skillet. You should hear a sizzle. Sauté until each side has some browning and chicken is cooked through (juices should run clear), about 3 to 5 minutes per side, depending on the thickness of your chicken.
  2. Remove from heat and allow the chicken to cool. Then slice each breast into strips.
  3. Spread the flour tortillas onto a cutting board or baking sheet. Divide the salsa and spread down the center of each tortilla. Divide the shredded mozzarella down the center of each tortilla. Slice the avocado and add the slices to the center of each tortilla. Top the avocado with your cooked sliced chicken.
  4. To wrap the tortillas: Carefully fold the bottom of the wrap up. Then fold in the sides over the filling.

To grill the tortillas: 

You should have some oil remaining in the skillet. If not, add more or use a cooking spray on the outside of the wraps so we can get them beautifully browned. Add the wraps seam side down to the same skillet you used to cook your chicken. Press down on them as they cook. Cook on medium heat for about 3 to 4 minutes, flipping once, until the wrap is a golden brown and cheese is melted. Serve immediately with a side of salsa or sour cream.