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Chicken and Veggie "Pasta" Dish


Monday, Monday, we meet again.

It’s the start of a new week, and that can mean a lot of things! For some of us, it may mean the start of a busy week!

If that’s the case, then allow me to help you out a little bit with a quick and tasty dinner option! It also keeps well enough to prep leftovers for lunches the following few days!

How does a chicken and veggie “pasta” dish sound for this manic Monday??


Chicken and Veggie “Pasta” Serving size: varies Cook time: As long as it takes for the chicken to be cooked via stove-top!

Disclaimer: There are not exact measurements provided for every ingredient as a lot of this is based off of personal preference/taste. Taste test as you go and use your judgement :)

Ingredients: Chicken breast Spaghetti squash Asparagus Red, yellow, and/or green peppers Spinach Olive oil Minced garlic Tomato sauce/spaghetti sauce Salt and pepper Italian seasonings (basil, garlic, red pepper flakes, oregano…) Grated Parmesan cheese Shredded mozzarella cheese

Directions: Before starting: Prepare spaghetti squash as described here and boil asparagus

1.) Spray a skillet with nonstick spray (or coat with olive oil), place chicken breasts in.

2.) Top raw, cooking chicken with salt, pepper, and Italian seasonings. Pour in about ¼ cup water, cover, and let cook on medium-low heat.

3.) While chicken cooks, use ½ tbsp olive oil to saute minced garlic, chopped peppers, and spinach in a small pan-- set aside once cooked. *Optional* Cut up boiled asparagus and mix into sauteed veggie pan to cook a little more

4.) Scoop out your preferred serving of spaghetti squash (I typically go for about 200g) and top with preferred serving of tomato sauce (I use about 80g of my mom’s homemade sauce which I keep frozen in my freezer and defrost for yummy moments like this). *Optional* drizzle olive oil over squash/sauce

5.) Heat in microwave, covered, for 2 minutes.

6.) Mix in preferred serving of chicken (I shred all of my chicken then go for 3oz minimum), preferred serving of shredded mozzarella (I do anywhere from 14-28g), and throw in sauteed veggies.

7.) Top with grated Parm and whichever additional seasonings you see fit (I will top with extra red pepper flakes, some more basil--fresh if I have it--, garlic powder, and a little more salt/pepper).

8.) Feast!!! And then pack the leftovers up for quick, reheatable grab-and-go lunches/dinners throughout the week!


This meal has become one of my favorite go-to’s for a busy week. It’s delicious, filling, easy to throw together (once you have the squash/veggies and chicken prepped), and typically runs me about 35g protein, 35g carbs, 3-5g fat, and 10 grams of fiber!

Kick off your week with a great dinner tonight! Cook this up, and let me know what you think!

...and be sure to tag me (@forzaprofitness) in any social media posts! I love seeing your renditions of these recipes!!

Happy Monday!




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

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