Madelaine Rascan

online fitness trainer

[Madelaine Rascan @maddierascan]

3. Blend your sauce ingredients + set aside in the fridge.
4. Build the bowls- Add romaine, roasted squash, chicken, corn, and drizzle with sauce.
Finish with cilantro + lime <3

MACROS: 360 cal 46 Protein 6 Fat 31 Carb

BONE APPLE TEEEEEEEEETH

[Madelaine Rascan @maddierascan]

Creamy Jalapeño Chicken Bowl 🔥

Recipe for 4 serves: (Helloooo meal prep!)

[Madelaine Rascan @maddierascan]

1. Toss squash with salt (optional quick spray avo/olive oil)
Roast at 425°F (220°C) for 25–30 min until tender and caramelized.
2. Season chicken with garlic powder, onion powder, cumin, salt + pepper.
Pan-cook, bake, or air-fry until cooked through. Rest, then chop.

[Madelaine Rascan @maddierascan]

Those are the veg on their own before oils. I usually log about 1/4 to 1/2 tsp oil depending how long my spray was.

Enjoy 💕

[Madelaine Rascan @maddierascan]

Safe space for fellow E.L.A.A.S. warriors.

Volume eating is how I stay sane.
Every number here is per 100g RAW, so weigh it before cooking.

[Madelaine Rascan @maddierascan]

MUSHROOMS, 22 cals per 100g raw for white or cremini, 34 for shiitake
Pan fry, quick spray, salt + garlic powder.

EGGPLANT, 25 cals per 100g raw
Sliced, sprayed, salt, garlic powder, baked @ 450 for 20 min.

[Madelaine Rascan @maddierascan]

Give yourself 2-3 hard working sets of each, 3x a week.

Repeating the same movement patterns and getting stronger at them is what brings results.

[Madelaine Rascan @maddierascan]

STRONG FOR SUMMER - HOME WORKOUT

50 sec work, 20 sec rest
Heavy as you can go with perfect form

[Madelaine Rascan @maddierascan]

7. Tuck-in crunch or Jackknife - Pick your poison! Both HURT! Make sure your shoulders lift off the floor, and your hips pull in slightly for full engagement of your abs.

[Madelaine Rascan @maddierascan]

Calories: 215
Protein: 24g
Fat: 6.5g
Carbs: 16g

BONE APPLE TEETH

[Madelaine Rascan @maddierascan]

How to lose fat eating like an a$$hole……

[Madelaine Rascan @maddierascan]

Bake at 400 for ~10 min or until top has a light golden top.
Top with warmed honey and butter, enjoyyyyy!!!!