Guilt-Free Comfort: Spicy Cauliflower Lasagna

Heavy layers of meat and cup upon cup of cheese go into a classic lasagna. This version starring cauliflower is an absolutely guilt-free twist on tradition that packs just as much protein. The addition of cinnamon in this recipe brings an amazing depth of flavor, without any extra unhealthy ingredients ¡ª truly a testament to the power of spices!

Spicy Cauliflower Lasagna

From Martha Ray Shulman, The New York Times

Spicy Cauliflower Lasagna

Notes

Advance preparation: you can assemble this up to a day ahead and refrigerate or freeze for a month. The lasagna can be baked several hours ahead and reheated in the oven. My palate demanded a little kick, so I upped the red pepper flakes. If it’s too much for you, 1/2 to 1 teaspoon of red pepper flakes will work just fine.

Guilt-Free Comfort: Spicy Cauliflower Lasagna

Heavy layers of meat and cup upon cup of cheese go into a classic lasagna. This version starring cauliflower is an absolutely guilt-free twist on tradition that packs just as much protein. The addition of cinnamon in this recipe brings an amazing depth of flavor| without any extra unhealthy ingredients ¡ª truly a testament to the power of spices!

Spicy Cauliflower Lasagna

From Martha Ray Shulman| The New York Times

Spicy Cauliflower Lasagna

Notes

Advance preparation: you can assemble this up to a day ahead and refrigerate or freeze for a month. The lasagna can be baked several hours ahead and reheated in the oven. My palate demanded a little kick| so I upped the red pepper flakes. If it’s too much for you| 1/2 to 1 teaspoon of red pepper flakes will work just fine.

No Equipment, No Excuses: Bodyweight Circuit

No Equipment, No Excuses: Bodyweight Circuit

Allow us excuse-proof your fitness life with this workout you can do anytime, anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.

Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.

Related: Incinerate Fat and Build Muscle With This Kickass Workout

| Circuit One: Squat

Reps: 15

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep.
  • Do 15 reps.

| Circuit One: Seated Russian Twist

Reps: 30, alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide.
  • Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do 30 rotations, alternating sides.

| Circuit One: Elbow Plank With Leg Lift

Reps: 20, alternating legs

  • Start in an elbow plank.
  • Keeping your torso stable, lift your right foot off the ground. Lower your right leg. This completes one rep.
  • Switch sides and lift the left leg up for a total of 20 reps.

Related: A Short and Sweet 35-Minute Elliptical Interval Workout

| Ciruit Two: Curtsy Squat

Reps: 10, each side

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you are curtsying.
  • Return to standing and repeat.
  • Perform 10 reps, then switch sides.

| Ciruit Two: Triceps Dip

Reps: 15

  • With your hands shoulder width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high, inhale, and bend your elbows straight behind you.
  • Exhale and straighten your arms, working the triceps. This completes one rep. Complete a total of 15 reps.

| Ciruit Two: Squat With Sidekick

Reps: 20, alternating sides

  • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
  • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.

| Circuit Three: Pilates Roll-Down

Reps: 10, slow and smooth

  • Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor.
  • Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.

| Circuit Three: Leaning Lunge

Reps: 12, each legs

  • Start standing at the front of your mat, and take a large step backward with your right foot, bending both knees and coming into a lunge.
  • Keeping your left knee bent, lean your torso forward and straighten your right knee. You should feel your left glute engaging.
  • Press through your left heel and bring your right foot forward to meet your left, and return to standing upright. This completes one rep.
  • Do 12 reps, then switch legs.

| Circuit Three: Negative Push-Up

Reps: 10

  • Start in a plank position.
  • Slowly lower your body to the mat, then squeeze your shoulder blades together, lifting your palms away from the floor.
  • Press your palms into the floor, and straighten your elbows, pushing yourself back into the plank. This completes one rep. Do 10 reps total.

No Equipment, No Excuses: Bodyweight Circuit

No Equipment| No Excuses: Bodyweight Circuit

Allow us excuse-proof your fitness life with this workout you can do anytime| anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.

Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.

Related: Incinerate Fat and Build Muscle With This Kickass Workout

| Circuit One: Squat

Reps: 15

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels| and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep.
  • Do 15 reps.

| Circuit One: Seated Russian Twist

Reps: 30| alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide.
  • Pull your navel to your spine| and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do 30 rotations| alternating sides.

| Circuit One: Elbow Plank With Leg Lift

Reps: 20| alternating legs

  • Start in an elbow plank.
  • Keeping your torso stable| lift your right foot off the ground. Lower your right leg. This completes one rep.
  • Switch sides and lift the left leg up for a total of 20 reps.

Related: A Short and Sweet 35-Minute Elliptical Interval Workout

| Ciruit Two: Curtsy Squat

Reps: 10| each side

  • Start from standing| and step your left leg behind you and to the right so your thighs cross| bending both knees as if you are curtsying.
  • Return to standing and repeat.
  • Perform 10 reps| then switch sides.

| Ciruit Two: Triceps Dip

Reps: 15

  • With your hands shoulder width apart on the floor behind you| straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high| inhale| and bend your elbows straight behind you.
  • Exhale and straighten your arms| working the triceps. This completes one rep. Complete a total of 15 reps.

| Ciruit Two: Squat With Sidekick

Reps: 20| alternating sides

  • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
  • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.

| Circuit Three: Pilates Roll-Down

Reps: 10| slow and smooth

  • Begin seated at the front edge of your mat| with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine| and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat| reach your arms overhead so they are parallel to the floor.
  • Exhale and begin to roll up| peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.

| Circuit Three: Leaning Lunge

Reps: 12| each legs

  • Start standing at the front of your mat| and take a large step backward with your right foot| bending both knees and coming into a lunge.
  • Keeping your left knee bent| lean your torso forward and straighten your right knee. You should feel your left glute engaging.
  • Press through your left heel and bring your right foot forward to meet your left| and return to standing upright. This completes one rep.
  • Do 12 reps| then switch legs.

| Circuit Three: Negative Push-Up

Reps: 10

  • Start in a plank position.
  • Slowly lower your body to the mat| then squeeze your shoulder blades together| lifting your palms away from the floor.
  • Press your palms into the floor| and straighten your elbows| pushing yourself back into the plank. This completes one rep. Do 10 reps total.

Crockpot Success: Protein-Rich Mexican Chicken

For a healthy, protein-rich meal that doesn’t rely on dairy for flavor, try this delicious Mexican-style chicken recipe full of fresh ingredients. This preparation results in an absolutely delicious, fall-off-the-bone piece of meat. Make sure to leave 15 minutes for the first two steps, then pour everything into your slow cooker, and let it do its magic. Serve this recipe over a bed of purple cabbage, black beans, or brown rice for a balanced meal under 500 calories.

Related: 16 Healthy Slow-Cooker Recipes That Basically Cook Themselves

Mexican-Style Chicken

From 163 Best Paleo Slow Cooker Recipes by Judith Finlayson

Mexican-Style Chicken

Notes

Either cook for 3 hours on your slow cooker’s high setting or 6 hours on low.

Crockpot Success: Protein-Rich Mexican Chicken

For a healthy| protein-rich meal that doesn’t rely on dairy for flavor| try this delicious Mexican-style chicken recipe full of fresh ingredients. This preparation results in an absolutely delicious| fall-off-the-bone piece of meat. Make sure to leave 15 minutes for the first two steps| then pour everything into your slow cooker| and let it do its magic. Serve this recipe over a bed of purple cabbage| black beans| or brown rice for a balanced meal under 500 calories.

Related: 16 Healthy Slow-Cooker Recipes That Basically Cook Themselves

Mexican-Style Chicken

From 163 Best Paleo Slow Cooker Recipes by Judith Finlayson

Mexican-Style Chicken

Notes

Either cook for 3 hours on your slow cooker’s high setting or 6 hours on low.

Start Your Week Off Right With a Printable Meal Planner

Planning out your meals for a week has so many benefits: it helps with weight loss, it saves money, and it saves time. Take some time to map out your week of meals and snacks on the printable planner below. Make a grocery list of the items you will need, hit the store, then get cooking! This is your game plan for the week, so include the meals you plan to eat out as well as all your snacks. A well-laid plan is the best way to stay on task when it comes to eating well to lose weight.

Check out our Mix and Match Meal Plan for tasty, healthy recipes for a daily eating plan that’s between 1600 and 1800 calories.

Print out this PDF and start planning!

Image Source: POPSUGAR Photography

Start Your Week Off Right With a Printable Meal Planner

Planning out your meals for a week has so many benefits: it helps with weight loss| it saves money| and it saves time. Take some time to map out your week of meals and snacks on the printable planner below. Make a grocery list of the items you will need| hit the store| then get cooking! This is your game plan for the week| so include the meals you plan to eat out as well as all your snacks. A well-laid plan is the best way to stay on task when it comes to eating well to lose weight.

Check out our Mix and Match Meal Plan for tasty| healthy recipes for a daily eating plan that’s between 1600 and 1800 calories.

Print out this PDF and start planning!

Image Source: POPSUGAR Photography

20-Minute No-Running Cardio Blast

There are no excuses for skipping this workout; it’s only 20 minutes, and it requires no equipment, so no matter where you are, you can fit in a sweat session. Quick and effective, this workout is all cardio with no running required. Yep, you can do it in your living room. So learn the moves below, and get at it.

Directions: Perform each exercise for a minute (or as many reps of each exercise as you can in the 60 seconds, taking breaks as needed). Beginners, aim to work for 30 seconds and rest for 30 seconds. Rest for two minutes between each 10-minute set. Cool down with three to five minutes of stretching.

Here are details on each move:

March With Arm Circle

March in place, bringing knee to the height of your hip, while circling your arms backward for 30 seconds and then forward for the remaining time to warm up your shoulders. Jumping Jack

Jump off the balls of your feet as you perform this classic exercise.To modify, step the legs wide and then step them together instead of jumping.High-Knee Run

With elbows bent to sides and hands parallel to the floor, run in place, bringing your knees high so that they touch your hands.Long Jump and Shuffle Back

Start in a squat with arms low and slightly behind you, and take a large jump forward landing softly into a deep squat.Shuffle backward, taking five to eight small steps until you are back where you started.Butt-Kicker Run

Run in place, bringing your heel to your butt to work your hamstring a bit.Pump your arms to keep your upper body moving and your heart rate up.Burpee

Jump straight up with your hands behind your head.Land in a deep squat, bringing your hands to the floor. Jump your feet into a plank.Jump your feet back toward your hands, and repeat cycle by jumping up.Cross-Jack

Cross your arms in front of you (rather than overhead) as you bring your feet together in this variation on the classic jack.Lunge Skip

Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.Repeat for 30 seconds, and then switch sides.Mountain Climber

Holding the plank position, drive one knee at a time toward your chest like you are running in place.Focus on your abs in this exercise, and do not let your pelvis drift toward the ceiling. Side Skater

Starting with the weight on your right leg, leap sideways to the left, landing softly with a deep bend in your left knee.Reverse directions, jumping onto your right leg.Image Source: POPSUGAR Studios

20-Minute No-Running Cardio Blast

There are no excuses for skipping this workout; it’s only 20 minutes| and it requires no equipment| so no matter where you are| you can fit in a sweat session. Quick and effective| this workout is all cardio with no running required. Yep| you can do it in your living room. So learn the moves below| and get at it.

Directions: Perform each exercise for a minute (or as many reps of each exercise as you can in the 60 seconds| taking breaks as needed). Beginners| aim to work for 30 seconds and rest for 30 seconds. Rest for two minutes between each 10-minute set. Cool down with three to five minutes of stretching.

Here are details on each move:

March With Arm Circle

March in place| bringing knee to the height of your hip| while circling your arms backward for 30 seconds and then forward for the remaining time to warm up your shoulders. Jumping Jack

Jump off the balls of your feet as you perform this classic exercise.To modify| step the legs wide and then step them together instead of jumping.High-Knee Run

With elbows bent to sides and hands parallel to the floor| run in place| bringing your knees high so that they touch your hands.Long Jump and Shuffle Back

Start in a squat with arms low and slightly behind you| and take a large jump forward landing softly into a deep squat.Shuffle backward| taking five to eight small steps until you are back where you started.Butt-Kicker Run

Run in place| bringing your heel to your butt to work your hamstring a bit.Pump your arms to keep your upper body moving and your heart rate up.Burpee

Jump straight up with your hands behind your head.Land in a deep squat| bringing your hands to the floor. Jump your feet into a plank.Jump your feet back toward your hands| and repeat cycle by jumping up.Cross-Jack

Cross your arms in front of you (rather than overhead) as you bring your feet together in this variation on the classic jack.Lunge Skip

Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot| and land softly back in a lunge.Repeat for 30 seconds| and then switch sides.Mountain Climber

Holding the plank position| drive one knee at a time toward your chest like you are running in place.Focus on your abs in this exercise| and do not let your pelvis drift toward the ceiling. Side Skater

Starting with the weight on your right leg| leap sideways to the left| landing softly with a deep bend in your left knee.Reverse directions| jumping onto your right leg.Image Source: POPSUGAR Studios