The Studio Sewickley

28 Day Challenge Meal Ideas  Blog  Judy

Monday, January 30

New Year, New Healthy Me!!

February is Heart Heathy Month. Join us in the 28 Day Challenge! Our blog offers great meal options to help you be your best self.


Power shake

1 scoop Whey protein powder or 1 cup Greek yogurt or Skyr + ½ cup berries + ½ frozen bananas + 1 tbsp flax or chia seeds.  Add water, soy milk or low fat milk to achieve desired texture.  Blend and enjoy!  Pair with 1 slice of Ezekiel toast and 1 tsp nut butter if you need extra calories.

Tip: I like brand Bipro whey or 365 whey protein.  Yogurt is nutritionally identical to protein powders. Whey protein is better absorbed than most vegan varieties.

Whole Grain Bowl

Base= 1 cup cooked hot oats, cooked quinoa or hot millet cereal.  Top with ½ cup berries, 2 tbsp slivered almonds or crushed walnuts.  Cook with Fair Life brand milk or Ripple Vegan milk to boost protein by 8-13 gm. 

Green Eggs & Grains

1 slice Sprouted whole grain toast such as Ezekiel.  Top with ½ avocado, crushed red pepper and a fried egg and sprouts or arugula.

Tip: Use a small amount of healthy oil or misted oil in your non-stick pan to cook your eggs over medium heat.  These “fried” eggs are good for you! 

Nut Butter Classic

Top 1-2 slices of whole grain sprouted toast such as Ezekiel with 1 tbsp of sunflower, almond or natural peanut butter.  Add sliced fresh bananas or berries vs. jam. 

Tip: round out this classic with a glass of of Fair Life lactose free milk or Ripple vegan milk for an extra 8-13 gm protein!

Overnight Muesli

Check out Judy’s body board for more recipes.  Begin by mixing 1 cup rolled oats in 2 cups milk or almond milk of choice.  Add nuts, seeds, diced apples and 1 tsp cinnamon.  Stir and refrigerate.  In the morning consume 1 cup of this whole grain power house.

Protein Bars

Check out Judy’s Body Board for protein and whole grain packed Blueberry Oatmeal Bar


In addition to leftovers, Check out our body board to healthy and quick lunches.  Watch out for salads when dining out.  Added cheese and nuts can add up.

These lunches are protein rich and packed with antioxidants and fiber. 

·        Peanut Butter & apple roll ups

·        Tuna stuffed avocado

·        Skinny Buffalo Chicken stuffed sweet potatoes

·        Grilled chicken salad lettuce wraps (can use whole grain wrap or toast)

·        Mediterranean bean salad

·        Cranberry chicken salad on apple slices

·        Bulgur Greek salad

·        Corn & black bean salad

·        Kale & quinoa salad

·        Asparagus pita pizza

·        Skinny egg salad


Pick One of These Healthy Dinner Ideas from Judy’s Body Board.

15+ recipe options that are protein rich, lower in carbs and veggie heavy to help you promote muscle growth and burn body fat while you push yourself in the next 28 days!  Aim to include seafood twice/week to keep your heart happy.

·         Honey garlic chicken and veggies

·         Sheet pan lemon chicken

·         Chicken Negimaki

·         Blackened chicken tacos

·         Tuscan veggie & bean soup

·         Shrimp lettuce wraps

·         Veggie lunch bowls

·         Sheet pan shrimp fajitas

·         Thai chicken spaghetti squash bowls

·         Salmon & quinoa burgers

·         Healthy Buddha bowl

·         Sheet pan steak and veggies

·         Roasted cauliflower mash

·         Garlic and Parmesean crusted salmon & asparagus

·         Ratatouille (add protein on the side)

·         Roasted Tofu

·         Keep it tight tilapia

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