70 EASY MACROS-BASED RECIPES FOR BREAKFAST, LUNCH, DINNER, AND POST-WORKOUT
By Christine Hronec
table of contents
intro info Meal Prep for Success Intro to Macros What Are Macros Meal Planning for Beginners How to Meal Prep: Step 1 How to Meal Prep: Step 2 How to Meal Prep: Step 3 Meal Planning Quiz How to Meal Prep: Step 4
8 9 10 12 13 20 43 39 50
BREAKFAST
table of contents
breakfast Breakfast
53
Chicken Sa Sausage Sw Sweet Po Potato Sk Skillet Hawaiian Breakfast Fried Rice Breakfast Sausage Patty Recipe Grain-free Strawberry Protein Loaf Apple Cinnamon French Toast Bake Berry Protein Pancakes Protein Pumpkin Bread Salmon Avocado Breakfast Toast Chocolate Chip Protein Donuts Blueberry Blueberr y French Toast Bake Chi Chiccken ken Brea Breakkfast fast Sausa ausag ge Frie Fried d Rice Rice Berry Smoothie Bowl Recipe Gluten Free Wheynola Filipino Breakfast Sausage Longganisa Egg Muffins Protein Oatmeal Muffins Smoothie Freezer Bags Sweet Potato Protein Waffles
54 56 58 60 62 64 66 68 70 72 74 76 78 80 83 85 88 91
BREAKFAST
PROTEIN DONUTS
W HE Y NO LA
table of contents
lunch Lunch
93
Pineapple Cilantro Shrimp Stir-fry Goat Cheese Watermelon Radish Salad Blackened Chicken Salad Jalepeno Sun Dried Tomato Burgers Mediterranean Gluten Free Pasta Salad Veggie Egg White Fried Rice Black Bean Spaghetti Pasta Open Faced Chicken Avocado Toast Smoked Salmon, Egg & Kale Salad Grilled Chicken Marinades
94 96 98 100 102 104 106 108 110 112
VEGGIE EGG W H IT E F R I ED RICE
BLACKENED CHICKEN SALAD
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Dinner Dinner
114
Braised Red Wine Meatballs Blackened Shrimp Saute Cilantro Lime Crock Pot Chicken Zoodle Pomodoro Grain Free Cilantro Spice Meatballs Jamaican Jerked Chicken Filet Mignon Bacon Mushroom Skillet Mini-Meatloaf Muffins Shredded Chipotle Beef Tacos Skinny Spaghetti Carbonara Braised Tomato Garlic Chicken Sriracha Lime Honey Salmon Chimichurri Flank Steak Chicken Sausage Stuffed Acorn Squash Lumpia Filipino Egg Roll
115 117 119 121 123 125 128 130 132 134 136 138 140 142 144
BRAISED TOMATO GARLIC CHICKEN
CHIPOTLE BEEF TACOS
SKINNY SPAGHETTI CARBONARA
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post-workout shakes/ meal replacers Post-Workout Shakes/Meal Replacers
147
Double Chocolate Fudge Protein Pudding Cherry Vanilla Almond Shake Overnight Apple Pie Oats Green Apple Protein Shake Toasted Mango Coconut Smoothie Mixed Berry Green Tea Smoothie Mocha Latte Protein Shake Strawberry Kiwi Smoothie Mint-Chocolate Shake Glazed Donut Protein Shake Spirulina Green Tea Antioxidant Smoothie
148 150 152 154 156 158 160 162 164 166 168
GLAZED DONUT PROTEIN SHAKE
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snacks & sides Snacks & Sides
170
Goji Berry Protein Cookies Double Chocolate Protein Bites Cranberry Almond Protein Bites Garlic Parmesan Oven Roasted Cauliflower Oven Roasted Eggplant Pomodoro Spicy Cauliflower Fried Rice Oven Roasted Spiced Potatoes Bacon and Brussels Saute Cajun Carmelized Onions Butternut Squash Quinoa Salad Coconut Curried Jasmine Rice Cilantro Lime Black Bean Rice
171 173 175 177 179 181 183 185 187 189 191 193
BUTTERNUT SQUASH QUINOA SALAD
SPICY CAULIFLOWER FRIED RICE
CILANTRO LIME BLACK BEAN RICE
Meal Prepping for Success The macros approach to nutrition is a great way to quantify your food intake to support a variety of health goals. Whether you are looking to lose body fat, maintain your weight, or gain lean muscle, tracking your macronutrients is a great way to ensure success towards these goals. Flexible dieting is a great way to allow you to eat foods you actually enjoy. Instead of being stuck consuming boring meals, you can enjoy added variety by planning ahead and making sure you have enough food to support your needs.
Intro to Macros
Image 1: Results from Calorie Counting
Image 2: Results from Counting Macros
The go-to system for dieting has long been calorie counting, which is an easy one-step system. The belief is that to lose weight, one must reduce total daily calories (either eat less or burn more), to gain weight one must add calories, and to maintain weight you keep calories constant. Unfortunately, it can also be misleading. The reality is that monitoring your caloric intake can only take you so far if you are not eating the right calories. While you may be losing weight, you may not necessarily be losing true body fat, instead you may be only losing water weight and even muscle mass. The first image is my own personal experience where I primary focused on weight loss by only tracking my calories. You can see I was able to make my body “smaller” overall, but I did not have the lean muscle definition that I wanted. In image 2, my focus was on counting my macros instead of just my calories. You can see a huge difference in my results although I weigh the same in both “after” photos. This is because I was able to drop body fat and retain lean muscle mass for a tighter, leaner, more defined look. Keeping track of calories, as opposed to what makes up those calories, can be harmful to your body despite any associated weight loss with this method. It’s not about how many calories are in your food, but the breakdown of these calories that ultimately impacts one’s body composition. In order to make sense of this, it starts with the awareness of what you are eating. Knowing what your food is made of and using that information to eat better is the basis of the macros approach to nutrition.
What are Macros? All food is compromised of three basic building blocks that make up the caloric content of food: protein, carbs, and fat commonly referred to as macros (short for “macronutrients”). The practice of counting macros has been used by bodybuilders for decades, has gained recent popularity among the general public. Instead of looking at food in black and white (“bad” vs. “good”), this program provides a new way to look at food based on scientific principles that are easy to understand because we have broken down every meal with the macronutrients for every single food source. In order to understand macros, let’s begin with the universal concept of calories. A calorie is simply a unit of energy that describes how much energy a certain food provides. The energy density of each macro was measured as follows: • Dietary Protein: 4 calories/gram • Carbohydrates: 4 calories/gram • Fat: 9 calories/gram Alcohol is typically not part of the 3 daily targets, but is technically a fourth macronutrient at 7 calories/gram. Alcohol is not listed on nutrition facts labels, as it is not considered essential to life. While it does not contain fat, it does have an energy value that needs to be accounted for towards the daily energy allowance*. *Unlike fats and carbs, the body cannot store alcohol so it must metabolize it right away. This means that alcohol calories will always take priority as fuel source. While the body is metabolizing alcohol, stored fat cannot be used as a fuel source for at least 48 hours. Drinking can easily push us one over calorie budget for the day without any be nefit towards satisfying hunger.
Knowing how many carbohydrates, fats and proteins are in any given food, allows one to know exactly how many calories, or energy, that food contains. The energy in fat, protein and carbohydrates has a different biological influence on satiety, metabolic rate, brain activity, blood sugar and the way our body stores fat. It’s not necessarily how many calories one is consuming, but the composition of those calories. It is easy to fall into nutrient deficiencies when only calories are being tracked.
THIS CAN LEAD TO BURN OUT, FATIGUE, AND ULTIMATELY BINGE EATING. WHERE CALORIES FROM NUTRIENT-DENSE FOODS VERSUS NUTRITIONALLY POOR FOODS (FOR EXAMPLE, PROCESSED OR REFINED CARBS) WILL HAVE DIFFERENT EFFECTS ON THE BODY. If only keeping the energy content of foods in mind, it's easy to forget about the nutrient quality. Yes, a handful of nuts may be energy dense, but the nutritional benefits outweigh the number of calories. Healthy, nutrient-dense foods keeps hunger at bay, helps maintain stable blood glucose levels, reduces cravings, and allows the brain to signal to your stomach that it's full. Nutrient-poor foods will have the opposite effect, causing hormonal dysfunction, spiking insulin levels, increasing cravings, suppressing satiety signals and encouraging overeating. The macros approach is a mindset shift to look at food for its nutritional QUALITY in additional to its energy content. Counting macros means that the number of grams of protein, carbohydrates, and fats consumed in a day are tracked. Bodybuilders and fitness competitors have mastered this art, however for the general public, it means buying a food scale, taking the time to measure and calculate meals, and last but not least, the mental capacity to carry this out in the real world. While this may seem overwhelming at first, this is the most strategic, methodical, and scientifically sound approach to long-term sustainable health. This ebook provides easy recipes that can be prepared for a few days at a time with tons of variety to keep your meals fun and inviting. This is where you can choose foods not on your meal plan but you can have them as long as you stay within your macronutrient goals for the day.
Meal Planning for Beginners Meal planning is not a new or novel concept, however meal planning for a macros based meal plan takes a slightly more strategic approach .The reality is you probably do this some extend in your daily life, and if you don’t you will not only improve your health with the approaches outlined in this book, but you will be more organized, will save money, and will benefit from improved time management. Whether you are a gourmet chef with your own blog or if you never step foot in your kitchen, cooking is the easy part. Not knowing how to cook is a common excuse for people falling off their programs due to dining out, where this book showcases hundreds of easy recipes that are not only delicious but enjoyable for the family. Planning is the hard part. Planning is the part where foods and recipes are built together like pieces of a puzzle where the big picture is your protein, carb, and fat content. Understanding how to meal plan using your macros takes planning. Meal planning for your macros is much easier to understand when it is broken down into the 5 core steps:
STEP 1: DEFINE YOUR FOOD LIST
Address allergies/intolerances Address preferences Be open minded STEP 2: DETERMINE HOW MUCH CONVENIENCE VS. VARIETY YOU WANT
How many times per week are you willing to meal prep? Complex vs. simple meals STEP 3: DETERMINE HOW MANY MEALS NEED TO BE PREPPED
How many times will you eat per day? How many meals/snacks will you eat per day? What time of day will you train? STEP 4: WRITE YOUR MEAL PLAN
How to break down your macros into real food
How to Meal Prep 1
STEP 1: DEFINE YOUR FOOD LIST
ADDRESS ALLERGIES/INTOLERANCES
When you start a meal plan, you may not realize that you didn’t like certain foods or have intolerances to specific items until you try it. However there are others with extremely particular tastes with a laundry list of foods they will not eat. One’s degree of food “selectivity” makes a big difference in what one persons meal plan looks like compared to another persons even with the same exact macros. The easiest way to approach this is to start with food allergies. Every year, millions of Americans have food related allergic reactions. While most food allergies are mild in nature, some can cause severe life threatening reactions. Strict avoidance is the most practical approach to preventing serious health problems by recognizing and managing the allergy. While any food can cause an adverse reaction, eight types of food account for 90% of all reactions: • Eggs • Milk
• Peanuts • Tree Nuts
• Fish • Shellfish
• Wheat • Soy
Allergic reaction symptoms typically involve either the skin, respiratory, cardiovascular, or gastrointestinal tract. These symptoms can surface via stomach cramps, hives, shortness of breath, shock or circulatory collapse, tight throat or trouble swallowing, swelling of the tongue, weak pulse, or feeling faint. Most food-related symptoms typically occur in less than two hours of ingestion but most often starts within minutes. Not everyone who experiences symptoms after eating certain foods has a food allergy or needs to avoid that food entirely; for instance, some people experience an itchy mouth and throat after eating a raw or uncooked fruit or vegetable. This may indicate oral allergy syndrome (i.e. a reaction to pollen, not to the food itself). The immune system recognizes the pollen and similar proteins in the food and directs an allergic response to it. Once a food allergy has been identified, the most effective treatment is to avoid the food.
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FOOD INTOLERANCES:
Food allergies are commonly mistaken for food intolerances. Physical reactions to certain foods are common, but they are typically caused by intolerance rather than a true allergy. A true food allergy causes an immune system reaction that impacts numerous organs in the body with a varied range of symptoms. In general however food intolerance symptoms are typically less serious and often limited to digestive problems. If you have a food intolerance, you may be able to eat small amounts of the offending food without trouble. You may also be able to prevent a reaction. For example, lactose intolerance can be managed by consuming lactose free products or by supplementing with lactase (the enzyme that is missing from those who are intolerant). CAUSES OF FOOD INTOLERANCE INCLUDE:
• Absence of an enzyme needed to fully digest a food. Lactose intolerance is a common example. • Irritable bowel syndrome. This chronic condition can cause cramping, constipation and diarrhea. • Food poisoning. Toxins such as bacteria in spoiled food can cause severe digestive symptoms. • Sensitivity to food additives. For example, sulfites used to preserve dried fruit, canned goods and wine can trigger asthma attacks in sensitive people. • Recurring stress or psychological factors. Sometimes the mere thought of a food may make you sick. The reason is not fully understood. • Celiac disease. Celiac disease has some features of a true food allergy because it involves the immune system. However, symptoms are mostly gastrointestinal, and people with celiac disease are not at risk of anaphylaxis. Celiac disease is considered a chronic digestive condition that is triggered by eating gluten, a protein found in wheat and other grains.
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DEFINE WHAT FOODS YO U WON’T EAT…
After considering food allergies and intolerances, as well as foods you just don’t care for you can begin to put a meal plan together. The best way to approach this is to figure out what foods you will NOT eat under each macronutrient category:
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STARCHY CARBS:
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FRUITS & VEGGIES (CARBS)*:
This is not an exhaustive list, but a list of the most common veggies and fruit used in meal planning based on price and availability. More exotic fruit and veggies can certainly be included.
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FATS:
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NOW DEFINE YOUR FOOD LIST AND REMEMBER TO BE OPEN MINDED…
Once you have considered your preferences whether you are a vegetarian, gluten intolerant, or are simply a selective eater, you can begin to have a clearer idea of your options. Knowing what foods you CAN eat from an inclusive perspective in each macronutrient category is a great place to begin. A lot of people have the misconception that “clean eating” is a restrictive approach when it is the exact opposite. Knowing what foods are the most nutrient dense for each macronutrient category brings freedom and flexibility. It is guaranteed that there are foods on this list that you have never eaten. It is also guaranteed that there are foods that you already think you won’t like. This is where it is suggested that you pause and try to be open-minded. Believe it or not you may be missing out on a recipe that could be become a family staple for years to come. Something as simple as a different cooking technique, a new seasoning, or just a new combination of ingredients will give you a brand new perspective and you may end up liking things you never imagined you would like. I personally grew up as one of the pickiest eaters and didn’t try things as basic as garlic until my 20s. You are certainly entitled to your preferences and opinions, but keeping an open mind is going to be crucial to maximizing your options and making this a sustainable lifestyle. Far too often meal plans can actually have a detrimental effect where one would get great short-term results but end up falling back into poor habits. Making sure to stop and find foods, cooking methods, recipes, and meals that you love is so important to creating an enjoyable and satisfying life long relationship with food. Regardless of whether you are shredding, maintaining, or bulking food should always be enjoyable. While it is a source of fuel, it is also nourishment and holds a sacred part of our lives. I personally love to eat and appreciate a meal from my mom or grandmother cooked with love. Don’t ever forget to value the element of love and nourishment that goes along with food. Although I want everyone to understand the science of food and how to use that knowledge to their benefit, it is also my aim that everyone who reads will seek a nourishing and satisfying relationship with food, that people would eat real whole foods because they love their bodies. That people will choose to plan ahead because their health and well being deserves so much more than just “whatever” for dinner.
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2
STEP 2: DETERMINE HOW MUCH CONVENIENCE VS. VARIETY YOU WANT
Determining what level of convenience versus variety you want in your mean plan is a crucial step. This is where you need to take an assessment and ask yourself what you will actually follow. This is probably the most important step because if you will not realistically follow your meal plan you will either A.) end up making a ton of food you only half heartedly like and get tired of it and throw a ton of it away or B.) get too overwhelmed with all the cooking you signed yourself up for and give up when you have a rough day. While these are two extremes, you need to take an honest assessment of how much you will realistically be able to handle. One approach isn’t better than the other, its about finding what works for you. If you are not sure which approach suits you better it is recommended to start somewhere in between. Here are the main differences between these approaches: CONVENIENT MEAL PREP
There are a lot of people that end up going with the convenient approach to meal prep. Whether you don’t particularly have a flair or interest for cooking, don’t have the time, or just don’t have the money to get extravagant with your meal prep this is the best approach for you. This doesn’t mean that you won’t have quality enjoyable meals, it just means that the approaches you will use will require minimal “hands on” cooking to streamline preparation efforts and utilize techniques that save the most time and money. “Hands on” cooking typically means more food handling, more ingredients, a lot of ingredients (some of which may be more challenging to source all from the same grocery store) and extra prep steps that can actually be skipped altogether.
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MINIMIZED PREPARATION EFFORTS:
Here are a few examples of what minimal hands on cooking looks like
1. Simplify Meat- Seasoned ground meats vs. Meatballs/Patties 2. Pre-cooked Meat- Pre-cooked Grocery Store Rotisserie Chicken vs. Home cooked oven roasters 3. Slow Cooking- Crock Pot Meals vs. Skillet Meals 4. Lunch Meat- Pre-cooked deli meats vs. Oven roasted meats (i.e. chicken, turkey, beef) 5. Shakes- Meal replacer shakes vs. Home cooked sit down breakfasts 6. Plan Smoothies- Prep smoothie ingredients in zip lock baggies to allow them to be easily dumped into a blender 7. One Step Carbs- Rice cooked in bulk in a rice cooker vs. chopping and peeling and roasting sweet potatoes 8. Choose Fruit Wisely- Ready to eat fruit (i.e. whole apples, whole bananas) vs. Prep Intensive Fruit (i.e. cantaloupe, pineapple, watermelon) 9. Make Ahead Oats- Overnight oats vs. Cooked oats 10. Salads- High Protein Salads vs. a Protein + Oven Roasted Veggie 11. Wraps- High Protein Wraps vs. a Protein + skillet prepped or oven prepped carbs/veggies 12. Egg Whites- Purchase cartons of liquid egg whites as opposed to whole eggs. For recipes that call for egg whites, you will experience less “steps” by pouring liquid egg whites as opposed to cracking several eggs, separating the yolks from the whites 13. Don’t bother peeling produce- Sweet potatoes, potatoes, carrots, apples, and beets all roast up amazing with the skin on. The same goes for cucumbers, kiwi, eggplant, grapes, peaches, nectarines, ginger, acorn squash, and delicate squash. Leaving the skin includes more antioxidants and nutrients. 14. Hard Boiling Eggs in the Oven - using a muffin tin you can fit a dozen eggs in 30 minutes vs. boiling in a pot 15. Break Your Breakfast Routine- Don’t be afraid to have leftover “dinner food” for an easy microwavable breakfast. Breakfast doesn’t have to be “conventional.” I’ve grown up having rice and eggs or some other form of protein my entire life. There is no rule that says breakfast needs to be pancakes and cereal, it can be whatever you want it to be.
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16. Skip a Snack- While there are benefits to eating 6 meals a day (3 meals, 2 snacks and a post-workout), it is okay to skip a snack or two and make the meals larger to simplify meal prep. Your meal prep doesn’t need to look like anyone else’s, as long as it works for your lifestyle and goals; that is all that matters. 17. Skip ”Dinner”- On days where I am just too tired to cook, or just need something simple for dinner, I got for a smoothie with the proper amount of protein from my protein powder and the balance of my carb and fat macros from fruit and almond or coconut milk. Occasionally I will add crushed to thicken up these smoothies and eat it with a spoon. 18. Order Chinese Take-out- What? Takeout? Yes, when I’m in a bind, I will order a few servings of steamed chicken and mixed vegetables with white or brown rice. You can also get steamed shrimp and a variety of different veggies (all you have to do is ask and you can get broccoli, ). You can get this meal at ANY Chinese restaurant in America, just ask for the sauce on the side (I don’t use the sauce). I add a small amount of soy sauce or coconut aminos to flavor the food along with either sriracha or hot oil sauce. However this has gotten me through rough spots where I had a lot of work and zero time to cook, but needed healthy food to keep me energized. 19. Find a Recipe you LOVE - I get in these moods where I’m all about a certain recipe one week and so excited about it that I can eat it over and over again. One week I’m excited about a crockpot bolognese meat sauce served over spaghetti squash or zoodles, the next week I’m all about beef carnitas, then next I’m all about cilantro-lime crock pot chicken and rice. Mixing up your weekly featured recipe and making sure it’s a recipe you are truly excited to eat can make repeating meals for convenience much more enjoyable. 20. No-Chop Veggies- When selecting your veggies, some will be easier to meal prep than others required virtually no chopping or prepping before cooking. • Spinach/Kale/Arugula- Can be easily steamed or sautéed with the carb of your choice (i.e. rice or sweet potatoes), can be added to wraps, salads, omelets, tacos, fajitas, and sandwiches. • String beans/Asparagus- that can be easily steamed, oven roasted, or lightly sautéed. • Peas/Snow Peas- An easy add-in to a stir-fry or skillet when simple veggies are needed to complete a meal. 21. Have a “Back-Up” Meal- Every household needs a go-to back up meal. For me, it’s a veggie fried rice. I typically scramble in egg whites for my protein source and whatever veggies I have on hand. It tastes amazing and I literally always have the ingredients needed to pull it off at any point. It can get fancier depending on what type of meat you have on hand and it great for turning leftover rice, meat, eggs and veggies into an amazing family friendly dish.
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TIME SAVING MEAL PREP EFFORTS
1. Have a game plan- Don’t bother meal prepping until you know exactly how many meals you are aiming for and what those meals will consist of. Whether you plan to prep every meal or just your workweek lunches, decide what it will be and plan accordingly. 2. Save Decadence- A fancier meal of bacon wrapped scallops is better enjoyed as a freshly cooked meal as opposed to trying to make it in bulk and store it in Tupperware for a few days at a time. When meal prepping it is suggested to stick to foods that are easy to cook in bulk that store and reheat well: • Proteins: Lean ground meat, lean deli meat (turkey, beef, ham), chicken, skirt steak, flank steak, and pork. • Carbs: Rice, tortillas, wraps, oats, sweet potatoes, garbanzo beans, and quinoa. • Fats: Nuts, seeds, nut butter, olive oil, and coconut oil. 3. Opt for one pot meals:
• Crock-Pot Meals- Invest in a slow cooker for hands free mindless meal prep with easy recipes that allow time to work its magic leaving you with juicy, flavorful bulk meals that last a few days. • Dutch Oven Cooking- This approach has much in common with crock-pot cooking only it used heat from a stove. Meals are typically cooked much faster in a dutch oven as compared to a crock-pot. Unlike the crock-pot these meals allow a little more complexity such as searing meats at first before slow cooking in the same pot. • Instant Pot- A multi-functional pressure cooker that cooks “slow cook” meals in a fraction of the time. • Casseroles – This is one of the easiest approaches for scaling up recipes for bulk cooking. Not only are these family friendly meals, they made plenty of leftovers and reheat well in toaster and microwave ovens. 4. Select Fewer Protein Sources- If you are prepping a menu that requires 2-3 protein sources versus 5-6 you will be able to streamline your cooking efforts by scaling up the prep of the proteins. 5. Make extra- It takes almost no extra effort to roast 2 chickens at once as opposed to one. Once can be served for a sit down family meal, the other can be carved and the meat can be used for easy lunches and week-night meals. 6. Opt for single servings- Purchase pre-packaged individual servings for snacks (i.e. raw almonds in 1oz. baggies, baby carrots in 3oz. baggies, almond butter in 1-2 TBSP packets, etc.) 7. Single Tray Cooking- Roast multiple veggies at the same time on the same tray with similar cooking times. 8. Canned Goods- Canned beans vs. Dried Beans 9. Frozen Veggies vs. Fresh - Don’t be afraid to use quality frozen veggies that have been frozen at their peak ripeness for back-up options for a stir-fry or soup. My go-to frozen veggies are organic frozen peas, frozen eggplant, frozen zucchini, and pre-chopped frozen bell peppers.
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10. George Foreman Grill Tip- When I use my George Foreman grill I actually place aluminum foil on it (top and bottom) to save time during clean up. It is a game changer and makes clean up a breeze. 11. Plan to defrost- If you know you are making a specific food, take it out of the freezer and set it to defrost in the fridge overnight. 12. Boiling Water- Always cover the pot, a covered pot boils faster than an uncovered pot. 13. Single Grocery Store Trip- While I love the sporadic trip to whole foods, and adore the seasonal goodies at Trader Joes, when I have serious meal prepping to do, I always stick to a national grocer that will end up having the most variety and best overall sales. These days most national grocers now have organic and whole food offerings that it is not necessary to travel to 2 or more grocery stores. 14. Multi-Task Your Meal Prep- The best way to save time is to have multiple items cooking at the same time. For example setting up rice in a rice cooker, while oven roasting veggies and setting up a crock pot for a main dish allows you to accomplish more in a shorter amount of time. In the mean time, you can be cleaning as you go. 15. Recipes- Spend time each week searching for recipes or sign up for a weekly meal planning subscription to get fresh new ideas delivered to your inbox every week. Have a place like a Pinterest board or even a note pad on your iPhone where you jot down some notes of what you would like to plan for the next week. 16. Check what’s on sale- Sometimes it can easier to organize your meals around sales. If chicken breast is $1.99/lb or is a certain veggie is <$0.99/lb it only makes sense to strategically plan around these sales. 17. Stick to your grocery list - While this may be a no-brainer, don’t allow junk food to sneak into your grocery cart. Keep it out of the house and stay focused on your goal. 18. Schedule your Meal Prep Days- For those who need the utmost in convenience the weekend is the best time is to meal prep for the week. Meal prep is only going to last if it feels manageable for you. If one meal prep day feels too overwhelming, split it into 2 cooking days separated by 3 full days. This will preserve food quality while reducing the duration of each meal prep session. 19. Break Prep into stages- Making veggie prep a default “to-do” the moment you unpack your groceries is an excellent habit to streamline meal prep. Having all your squash, carrots, broccoli, cauliflower, etc. already cut and bagged into gallon zip lock baggies and stored in the fridge until you are ready to prep. You are already putting things away and by building this habit into unpacking groceries you will find that having things on hand will cut prep time in half. 20. Stay Focused- Meal prep for the week shouldn’t take more than 60-90 minutes of active kitchen “work.” If it is taking you significantly longer than this, it is suggested that you take a step back and work smarter, not harder. If you are overwhelmed and distracted, find a time of day you can prep alone. If you have a busy household, early morning meal prep may be just what you need. You will get faster with time, and I try to make it a fun competition with myself to see how much I can get done in the shortest amount of time.
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SAMPLE MENU FOR CONVENIENCE CHECK OUT THIS SAMPLE MENU AND THE Time Meal 1 7:30am
Qty Unit Description
Cal
Carbs
Fiber
Fat
Protein
1
serv Blueberry French Toast Bake
281
29
3
3.0
34
1
c
0
0
0
0
0
281
29
3
3
34
1 Small Apple
77
21
4
0
0
Hot Green Tea
0
0
0
0
0
77
21
4
0
0
Meal 2 10:00am 149 g 1
c
Black Coffee
FOLLOWING INSTRUCTIONS FOR HOW TO EXECUTE THIS MEAL PREP FOR CONVENIENCE:
This sample meal plan is a 1500-calorie meal plan designed for a female seeking to drop body fat. The macros are set at 135g Protein/ 45g Fat/ 140g Carbs. It should be noted that while fiber is not a daily macronutrient requirement as it is a subset of carbohydrates, it is considered a daily minimum requirement for proper function.*
Meal 3 12:30am 8
oz
Filipino Chicken Adobo
360
10
0
18
38
4
oz
String Beans
40
8.9
3.6
0.3
2.1
3
oz
Cooked White Rice
77.4
16.5
1.0
0
1.5
477.4
35.4
4.6
18.3
41.6
1
oz
Raw Almonds
164
6
4.0
14
6
1
c
Hot Green Tea
0
0
0
0
0
164
6
4
14
6
Footnote: *This is one reason an iifym (if it fits your
Meal 4 3:30pm
Meal 5 6:00pm
Meal 6 7:30pm
30
g
Whey Protein Isolate
110
1
0
0
25
macros) approach has some shorting comings. The
4
oz
Blueberries
43
11
2.7
0
1
reason is just because foods will technically “fit” your
6
oz
Water
macros it is suggested to take a real whole foods
0
0
0
0
0
153
12
2.7
0
26
approach to ensure proper nutrient density and that
4
oz
Filipino Chicken Adobo
180
5
0
9
19
daily fiber requirements are met. This is not to say that
8
oz
String Beans
80
17.8
7.2
0.6
4.2
some foods are “bad” and other foods are “good” it is
3
oz
Cooked White Rice
77
16.5
1.0
0
1.5
simply to say that consuming these food that are low in
337.4
39.3
8.2
9.6
24.7
nutrient density and carbs that do not contain fiber on
Cal
Carbs
Fiber
Fat
Protein
Totals
1490
143
27
45
132
Your Daily Goal
1505
140
>20
45
135
a regular basis as ones sole means of nutrition will leave one lacking vital nutrients, even if their physique looks physically lean.
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
CHECK OUT THIS SAMPLE MENU AND THE FOLLOWING INSTRUCTIONS FOR HOW TO EXECUTE THIS MEAL PREP FOR CONVENIENCE:
This menu is designed for convenience because it offers the following benefits: • A breakfast casserole that can be made in bulk for the week • Snacks that require no cooking and can be easily stored in ones purse, gym bag, or briefcase and consumed on the go at ones desk, in the car, or out and about without needed to be reheated • Carbs that can be made in bulk (in this case rice in a rice-cooker) • A “one-pot” protein dish that can be cooked in bulk for the week • Veggies that can easily be steamed with minimal chopping In order to execute this meal prep for 4 days worth of food*, the following items to be to prepared: *It is not suggested to prep more than 4 days worth of food if all the food will be stored in the fridge. If the food is intended to be consumed after 4 days, it is suggested that cooked foods are frozen and then defrosted in a microwave or fridge if they are going to be consumed.
• 1 Blueberry French Toast Bake* (This will make exactly 4 servings of breakfast. If you anticipate anyone in your household that will want to eat this for breakfast as well, it is suggested to double the recipe to yield 8 servings) • Doubled Batch of Filipino Chicken Adobo Recipe* (This will make exactly enough food for one person for 4 days. If you anticipate sharing this with anyone in your household, plan accordingly) • 1 Batch of White Rice Prepared in a rice cooker • • • •
String Beans (or veggies of your choice) 4 small apples (no prep needed) 4 x 1oz. portions of raw almonds (no prep needed) Protein Shakes (no make ahead steps needed, combine ingredients when needed)
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
STEPS
TIMELINE (MINUTES)
Prep Blueberry French Toast Allow Blueberry French Toast to Soak in Fridge Overnight
OVERNIGHT
Pre-Heat Oven Bake Blueberry French Toast Bake Double Recipe of Filipino Style Ch icken Adobo Cook White Rice in Rice Coo ker Steam String Beans Portion our Lunch and Dinner portions 0
5
10
15
20
25
30
35
40
45
50
55
60
MEAL PREP S TRATEGY:
• The Night Before: Prepare the blueberry French toast bake and let it sit in the fridge overnight. This step should take 5 minutes of preparation time. • Day of Meal Prep: ! Pre-Heat Oven to bake French toast bake.*
!
Prepare a double portion of the Filipino chicken adobo recipe.* While chicken is cooking, set rice cooker to cook 1 batch of rice (should yield ~4-5 cups of cooked rice). Rice cooker will automatically switch off to “warm” once cooked. Typically takes about 20-25minutes. While chicken in cooking, place French toast bake in oven. Please sure to set a timer so you don’t forget.
!
(Footnote* = It should be noted that the baking of the French Toast Bake and the Filipino Chicken Adobo are the rate limiting steps and take
! !
the longest. By staging these steps first, the meal prep can be optimized to be completed in the shortest amount of time). !
Steam String Beans.
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
!
!
Steam String Beans. Total time for all cooking to be complete is approximately 45 minutes. This is based on the time for the Filipino style chicken adobo to cook as everything else can be complete in that time frame.
!
Once the chicken, rice, string beans, and French toast are prepared the following steps will be taken:
!
Divide the French toast bake into 4 portions and place each one in a single serve plastic bag and store in the fridge.
!
Using a food scale, portion out 4 lunches according to the portions on the menu and place into Tupperware for fridge storage. To differentiate the lunches from the dinners they can be labeled and marked.
!
Using a food scale, portion out the 4 dinners according to the portions on the menu and place into Tupperware for fridge storage. This step is optional if the dinners will be eaten at home. One can simply pull the bulk chicken out of the fridge and portion it out accordingly before reheating with the appropriate amount of rice and string beans. This is a matter of personal preference, however some people respond better having the meal already portioned out while others will want to eat their meal on a plate and not out of Tupperware, the choice is yours.
!
This is an example of what a day of eating will “look” like:** (These items will be packed in a lunch container)
!
Meal 1 Breakfast (at home)
!
Meal 2 Snack (at work) **
!
Meal 3 Lunch (at work) **
!
Meal 4 Snack (at work) **
!
Meal 5 Post Workout (at home)
!
Meal 6 Dinner (at home)
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
GROCERY LIST: Proteins:
Whey Protein Isolate Protein Powder 3lbs Boneless Skinless Chicken Thighs 1 cup liquid egg whites Carbs:
6 Slices Gluten-Free Bread 6oz. Cooked White Rice Fruit/Veggies:
48oz. (or 3lbs) String beans 4 x Small Apples 24oz. (or 2lbs) Blueberries (fresh or frozen) Fats:
4 x 1oz. Raw Almonds Kasandrinos Extra Virgin Olive Oil 1 cup Almond Milk Misc.:
Liquid Aminos (soy sauce or coconut aminos) Fresh Garlic Bay Leaves Apple Cider Vinegar Green Tea Coffee Salt/Pepper
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
CONVENIENCE + VARIETY
The majority tends to prefer convenience however eating the same foods over and over again doesn’t work for everyone. The monotony, not matter how good the food is, can make one start to despise meal planning altogether and quit before any real progress is accomplished. The level of variety in a meal plan will depend on how much extra effort you are willing to invest and where you want the variety. For some this may mean, being able to eat a meal out at a restaurant once or twice a week, for others it may mean a different dinner every night, but packed lunches of the same basics. For others it may mean alternating between 2 choices of lunches and 2 choices of dinners. Having a combination of convenience and variety is a lot easier to implement than one may realize with a few simple strategic approaches:
• Meal Prepping More than 1 Menu at a Time: In order to have more variety it meals you will need to prepare more options ahead of time. Prepping 2-3 menus in bulk as opposed to just one will ensure added variety. • Understanding Substitutions: Instead of prepping multiple menus, it is helpful to understand where you can make substitutions to vary one single menu. For instance, if a lunch calls for chicken, rice, and string beans, a second set of protein, carbs and veggies can be made in bulk to be interchanged as desired. See chapter on substitutions for more details. • Overlapping Ingredients: Select foods that can be used for multiple meals: !
!
Rice- Batch of white rice can be used as a complimentary carb for just about every meal from chicken curry, crock pot meals, Asian meals, Mexican meals, but it can also be used to turn into an easy breakfast fried rice Spinach- Spinach and be sautéed with cubed sweet potatoes, stir-fried into veggies, pasta, rice, omelets, frittatas, or anytime you need an easy hassle free veggie that can be used in a variety of meals.
!
Protein Powder- Protein powder is not just for post-workout shakes. It can be added to oatmeal, overnight oats, and can make a HUGE variety of foods from pancakes, cookies, muffins, donuts, energy snacks and much more.
!
Egg Whites- This staple is great for baking recipes such as pancakes, omelets, frittatas, and fried rice.
!
Chicken Breast- This staple can be cooked as a whole roaster chicken, in a crock-pot, on the grill, in a casserole, in a stir-fry, in a pasta dish, in salads, sandwiches, and can be seasoned hundreds of ways. Always a great staple to keep on hand in the freezer.
!
Ground Meat- This is probably my number 2 back up protein of choice that can be served as breakfast sausage patties, burgers, taco filling, meatloaf, meatballs, and more.
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
CREATE “SPIN-OFF” MEALS:
A single “one-pot” protein dish can create a variety of meals that feel completely different even though they share an ingredient. For example: • Meal 1- Chicken Tacos • Meal 2- Chicken & Black Beans and Cilantro Rice (see recipe) • Meal 3- Chicken & Avocado Salad with Leafy Greens • Meal 4- Chicken & Veggie Soup • Meal 5- Chicken & Avocado Toast • Meal 6- Shredded Chicken Nachos • Meal 7- Chicken with Grilled Veggies (i.e. Zucchini, Bell Peppers, Mushrooms, Eggplant) • Meal 8- Zucchini Noodles with Cilantro-Lime Crock Pot Chicken, (page 110) • Meal 9- Fajitas • Meal 10- Chicken and Mango Salsa • Meal 11- Taco Salad • Meal 12- Chicken Cauliflower Casserole • Meal 1- Shrimp & Garlic Rice Bowl • Meal 2- Shrimp & Cauliflowered Rice (see recipe page 104) • Meal 3- Shrimp & Spaghetti Squash with cherry tomatoes • Meal 4- Shrimp & Grilled Asparagus • Meal 5- Shrimp Soft Tacos • Meal 6- Shrimp Leafy Greens Salad • Meal 7- Blackened Shrimp with Grilled Corn on the Cob • Meal 8- Shrimp with Cubed Potatoes and Spinach Skillet • Meal 9- Blackened (Blackened Shrimp recipe, page 106 ) Sautéed with Kale over Mashed Sweet Potatoes • Meal 10- Blackened Shrimp with Pineapple Rice • Meal 11- Shrimp Fried Rice • Meal 12- Shrimp & Brussels Sprouts with Bacon
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
SAMPLE MENU FOR CONVENIENCE Time Meal 1 7:30am
Qty Unit Description 1
ea
Smoked Salmon Breakfast Toast
1
c
Black Coffee
oz
~ 1 Medium Banana
c
Hot Green Tea
Meal 2 10:00am 4 1
Cal
Carbs
Fiber
Fat
Protein
235.0
28.0
2.0
5.0
22.0
0.0
0.0
0.0
0.0
0.0
281.0
28.0
2.0
5.0
22.0
100.0
26.0
3.0
0.4
1.2
0.0
0.0
0.0
0.0
0.0
100.0
26.0
3.0
0.4
1.2
Meal 3 12:30am 2
ea
Jerked Chicken (see recipe)
400.0
9.2
2.4
21.2
40.6
4
oz
Asparagus
28.4
4.3
4.0
0.0
2.8
4
oz
Cooked White Rice
Meal 4 3:30pm
Meal 5 6:00pm
Meal 6 7:30pm
103.2
22.0
1.3
0.0
2.0
531.6
35.5
7.7
21.2
45.4
MEAL PREPPING ON-THE GO MEALS + COOKING AT HOME MEALS:
For some, meal plan doesn’t need to be 6 meals a day in a Tupperware container. Another option to convenience + variety is to cook a fresh breakfast at home, a fresh dinner at home, and meal prep a lunch and 2 snacks. For example: • Meal 1: Cooked Fresh • Meal 6: Cooked Fresh
• Meal 2: Meal Prepped
1
oz
Raw Almonds
164.0
6.0
4.0
14.0
6.0
1
oz
Dried Cranberries
86.0
23.0
2.0
0.0
0.0
• Meal 3: Meal Prepped
1
c
Hot Green Tea
0.0
0.0
0.0
0.0
0.0
• Meal 4: Meal Prepped
250.0
29.0
6.0
14.0
6.0
• Meal 5: Meal Prepped
30
g
Whey Protein Isolate
110.0
1.0
0.0
0.0
25.0
4
oz
Blueberries
43.0
11.0
2.7
0.0
1.0
6
oz
Water
0.0
0.0
0.0
0.0
0.0
153.0
12.0
2.7
0.0
26.0
3
oz
Filet Mignon Skillet (see recipe)
260.0
8.0
3.0
7.0
27.0
2
c
Spinach
14.0
2.0
2.0
0.0
2.0
1
oz
Squeeze of lemon Pepper
0.0
0.0
0.0
0.0
0.0
274.0
10.0
5.0
7.0
29.0
Cal
Carbs
Dietar
Fat
Protein
Totals
1544.0
140.0
26.0
48.0
130.0
Your Daily Goal
1505.0
140.0
>20
45.0
135.0
When Implementing a convenience + variety approach, one should always follow this fundamental strategy: • Separate “non-cook” from “to-cook” items • Determine what items need to be pre-cooked • Consolidate/Stage bulk cooking of “pre-cook” items • Determine what items to “cook as you go” • Portion and stage “non-cook” items
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
SAMPLE MENU FOR CONVENIENCE Time Meal 1 7:30am
Qty Unit Description 1
ea
Smoked Salmon Breakfast Toast
1
c
Black Coffee
Meal 2 10:00am 4
Cal
Carbs
Fiber
Fat
Protein
235.0
28.0
2.0
5.0
22.0
0.0
0.0
0.0
0.0
0.0
281.0
28.0
2.0
5.0
22.0
100.0
26.0
3.0
0.4
1.2
0.0
0.0
0.0
0.0
0.0
100.0
26.0
3.0
0.4
1.2
400.0
9.2
2.4
21.2
40.6
1. Separate “no cook” from “to cook” items. While this menu may appear overwhelming at first, by studying it to see which items need to actually be cooked versus the items that require no cooking we can see that only meal 3 and meal 6 require actual “cooking.” The remaining 4 meals require no further effort. Taking a more detailed look, every menus needs to be looked at from a “nocook” and “to-cook” mental filter. When you start to look at menus from this perspective, meal prep efforts are strategized and easily to implement when you sort out what actually needs to be cooked.
oz
~ 1 Medium Banana
c
Hot Green Tea
Meal 3 12:30am 2
ea
Jerked Chicken (see recipe)
4
oz
Asparagus
28.4
4.3
4.0
0.0
2.8
4
oz
Cooked White Rice
103.2
22.0
1.3
0.0
2.0
Meal 1: Smoked Salmon Avocado Toast- This recipe
531.6
35.5
7.7
21.2
45.4
requires only optional toasting and assembling salmon and avocado with no cooking or prep. This meal is best enjoyed when assembled fresh which should take less then 20 seconds.
1
Meal 4 3:30pm
Meal 5 6:00pm
Meal 6 7:30pm
1
oz
Raw Almonds
164.0
6.0
4.0
14.0
6.0
1
oz
Dried Cranberries
86.0
23.0
2.0
0.0
0.0
1
c
Hot Green Tea
0.0
0.0
0.0
0.0
0.0
250.0
29.0
6.0
14.0
6.0
Meal 2: Banana and hot tea- This on the go snack requires
30
g
Whey Protein Isolate
110.0
1.0
0.0
0.0
25.0
4
oz
Blueberries
43.0
11.0
2.7
0.0
1.0
6
oz
Water
0.0
0.0
0.0
0.0
0.0
no prep, cooking, cutting, chopping, portioning, or even weighing
153.0
12.0
2.7
0.0
26.0
Meal 3: Jerked Chicken with Asparagus and Rice- This
0.0
0.0
0.0
0.0
0.0
274.0
10.0
5.0
7.0
29.0
recipe does need to be made in bulk in the crock pot, the rice can be made in bulk in a rice cooker, and the asparagus can be lightly sautéed, oven roasted, or steamed.
Cal
Carbs
Dietar
Fat
Protein
Meal 4: Raw Almonds and Dried Cranberries- This snack is
Totals
1544.0
140.0
26.0
48.0
130.0
travel friendly and requires zero cooking
Your Daily Goal
1505.0
140.0
>20
45.0
135.0
Meal 5: Post-Workout smoothie- This requires zero
3
oz
Filet Mignon Skillet (see recipe)
260.0
8.0
3.0
7.0
27.0
2
c
Spinach
14.0
2.0
2.0
0.0
2.0
1
oz
Squeeze of lemon Pepper
cooking and only needs to be blended in a blender cup NO COOK
TO COOK
Meal 6: Filet Mignon Skillet with Salad- The steak needs
to be cooked fresh on a skillet, however the veggies do not.
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
2. Determine what items need to be pre-cooked: After reviewing this menu, only 3 items need to be pre-cooked (the steak dinner will be cooked fresh before it is consumed): • Crockpot Jerked Chicken • White Rice • Asparagus
3. Consolidate/Stage bulk cooking of “pre-cook” items: For this example no consolidation is needed because the protein source for the lunch is different from the protein source for dinner since this is a meal plan based on convenience with variety. For most, variety means having a different nightly dinner while having the same lunches for a few days at a time. If the evening meal were a duplicate of the lunch, the quantities would then be consolidated so that an appropriate amount can be prepared. 4. Determine what items you will “cook as you go”: After reviewing this menu, the following items will be cooked “as you go” • Breakfast- In this case the smoked salmon avocado toast can be freshly assembled and doesn’t need to be meal prepped in advance. • Dinner- In this case the filet mignon is best enjoyed if cooked right before it is to be served and not cooked in bulk. This is to allow a sense of balance with convenience for on the go meals and little prep effort for breakfast, but allowing for variety with freshly cooked dinners. 5. Portion and stage “non-cook” items: In this menu there are several items that require no cooking that can be portioned to the appropriate portion and staged for easy access. Items to stage (have in stock and readily accessible): • • • • • • •
Smoked Salmon Avocados Bread Bananas Almonds*portioned in 1oz. units Dried Cranberries*portioned in 1 oz. units Protein Powder* can be portioned for consuming on to go, but most people will end up taking this at home and do not need to prep it into portions • Blueberries* can be portioned for consuming on the go, but most will add these directly to a blender
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
SAMPLE MENU FOR CONVENIENCE + VARIETY Time Meal 1 7:30am
Qty Unit Description
Cal
Carbs
Fiber
Fat
Protein
1
serv Breakfast Sausage Spinach Fried Rice
263
21
2
9
22
1
c
Meal 2 10:00am 4 1
Meal 3 12:30am 4.5
Meal 4 3:30pm
Meal 5 6:00pm
Meal 6 7:30pm
Black Coffee
oz
~ 1 Medium Banana
c
Hot Green Tea
0
0
0
0
0
281
21
2
9
22
100
26
3
0.4
1.2
0
0
0
0
0
100
26
3
0.4
1.2
oz
Cilantro Lime Crockpot Chicken
192.4
3.4
0
7.9
27
4
oz
Asparagus
28.4
4.3
4
0
2.8
4
oz
Cooked White Rice
103.2
22
1.3
0
2.0
477.4
29.7
5.3
7.9
31.8
Deli Turkey Breast
100
4
0.4
1.2
18
149 g
1 Small Apple
77
21
4
0
0
1
Hot Green Tea
0
0
0
0
0
177
25
4.4
1.2
18
4
oz
c
30
g
Whey Protein Isolate
110
1
0
0
25
4
oz
Blueberries
43
11
2.7
0
1
6
oz
Water
Cilantro Lime Crockpot Chicken
0
0
0
0
0
153
12
2.7
0
26
192.4
3.4
0
7.9
27
4.5
oz
2
c
Spinach
14
2
2
0
2
2
oz
Avocado
90
4.8
4
8.4
1.2
2
oz
Siete Tortillas
190
17
3
12
5
486.4
27.2
9
28.3
35.2
Cal
Carbs
Dietary
Fat
Protein
Totals
1503
141
26
47
134
Your Daily Goal
1505
140
>20
45
135
In order to execute this menu, we will follow the execution approach starting with step 1: 1. Separate “non-cook” from “to-cook” items. In this example we can see that the only items that need to be cooked are: • Meal 1 (breakfast)- This is a 5 minute recipe that is easy to cook as needed • Meal 3 and Meal 6- Cilantro Lime Crockpot Chicken • Meal 1 and Meal 3- Rice • Meal 3 Asparagus The no-cook items not only make meal prepping more convenient, these short-cuts are easy ways you can stay healthy on the go when microwaves and kitchens are not available. For this example, those items are: • Meal 2: Banana • Meal 4: Deli Turkey Breast and an Apple • Meal 5: Post workout smoothie- Whey Protein Isolate + Blueberries + Water • Meal 6: Crock pot chicken will be made in advance however the avocado, tortillas, and spinach needed to make soft tacos require no cooking and just assembly
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
2. Determine what items need to be pre-cooked- After reviewing this menu, only 3 items need to be pre-cooked (the steak dinner will be cooked fresh before it is consumed): • Cilantro Lime Crock Pot Chicken Recipe • White Rice • Asparagus • Breakfast Sausage Fried Rice Recipe
3. Consolidate/Stage bulk cooking of “pre-cook” items- For this example we will be consolidating the meal prep of the cilantro lime crock pot chicken that is required for meal #3 and meal #6. We are also bulk cooking the rice needed for the breakfast-fried rice. Bulk cooking these 2 items saves a lot of time and effort when portioning out meals. The asparagus is to be steamed, oven roasted or sautéed, and seasoning with the seasonings of your choice. 4. Determine what items you will “cook as you go” – After reviewing this menu, the following items will be cooked “as you go” • Breakfast- There are 2 options for the breakfast-fried rice: 1- It can be cooked fresh every morning right before you make it which will take about 5-10 minutes (including cleanup time). This recipe can also be scaled and cooked in bulk for the number of date you wish to have this meal for breakfast. The benefit is it will save time in the morning and you will have fewer dishes to wash. There is no right or wrong way, it just a matter of what method works best for you. • Meal 3 Veggies- Meal 3 calls for 4oz. of asparagus. This does not necessarily need to be cooked in bulk, even it can. For the freshest tasting meal, raw asparagus can be stored in a Tupperware container in the fridge and it can be sautéed or steamed fresh that morning and packed for lunch. An alternative veggie can be purchased and substituted with the asparagus to change up the meal based on what veggie you are “feeling” like having that morning instead. 5. Portion and stage “non-cook” items - In this menu there are several items that require no cooking that can be portioned to the appropriate portion and staged for easy access. Items to stage (have in stock and readily accessible): • Bananas • Apple
• Deli Turkey Breast • Whey Protein Isolate
• Blueberries • Tortillas
• Avocado • Spinach
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
VA RI E TY
Adding variety to your meal plan can be as complex as you wish. For some with unlimited access to a kitchen (i.e. if you work from home), or if you simply live to eat, the macros approach to nutrition can be as exciting as you make it. Meal planning can be a joy or a chore. Everybody plans meals; it’s just a difference of doing it a week in advance at your kitchen table or five minutes before you pull up to the drive through window. You meal plan. You just might not be doing it very effectively. If you like to be creative in the kitchen and love to eat, creating a meal plan can be the ultimate wish list that becomes reality. Follow these key strategies if you want to add more variety to your meal plan: 1. Substitute your “cook as you go” foods frequently - The “cook as you go” foods are items that require little to no prep but purchasing extra items that can be interchanged is a great option to making meals more exciting (ex: Substitute Bacon for Smoked Salmon, Substitute Spinach, eggplant, zucchini, kale, broccoli, asparagus, string beans, snow peas, Brussels sprouts, etc. for the vegetable of your choice, etc.) 2. Add an extra “pre-cook” item for ease of swapping - When studying the menus, it is clear what items are proteins, which are carbs, and which ones are fat. By cooking an extra protein source or two, as well as an extra carb source or two will allow a greater sense of freedom for you to feel like you have to variety at your fingertips to eat according to your “mood.” (ex: Cook a batch of chicken and meatballs, Cook a batch of sweet potatoes and a seasoned rice, etc.) 3. Vary your seasonings- When most people who are new to eating real whole foods and counting macros it may seem like there are not many options to season your foods when sauces are typically high in fat and sugar. This is where one needs to be creative and explore their options. There are literally hundreds of naturally derived herbal seasonings that do not add calories and still taste amazing. It is suggested to spend time investing in new spices and trying new things. You will be surprised at what you may actually like. Here is a list of approved seasonings based on real whole foods: (see page 33) 4. Vary your cooking methods- If your food is lacking life, it is most likely the cooking method. When it comes to eating healthy, food quality and cooking method make all the difference in how enjoyable a meal is. The most common mistake is overcooking proteins and veggies leaving them tasting dry and lifeless. See cooking tips section for more detail* 5. Another example is eggs. If you are used to scrambled eggs, try a different cooking method like hard-boiling, poaching, etc. Something as simple as varying the cooking method can greatly change your day-to-day experience while keeping your menu simple and straightforward. 6. Explore and experiment with new recipes- Don’t get stuck in a rut with your food choices. If you are one of those people who open a fridge full of food and often feel like there is nothing to eat are simply lacking inspiration. Anything from following inspiring bloggers on instagram to Pinterest are great places to get meal inspiration for free. If you need more focused and dialed in nutrition ideas it would be wise to invest in cookbooks, magazines, meal planning recipe subscriptions or more customized recipe solutions. Exploring new cuisines can be intimidating for some, or invigorating for others. As long as you are mindful for your food intolerances experimenting with food is encouraged to support a lifelong satisfying relationship with food.
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
Spices: Monk Fruit in the Raw Luo Han Guo Cinnamon Bay Leaves Cajun Spice Coriander Smoked Paprika Liquid Smoke The Spice Hunter Brand Seasonings Primal Palate Seasonings Kasandrinos Spartan Pepper Black Truffles Maple Extract Vanilla Extract Orange Extract Mint Extract Himalayan Sea Salt Ghost Chilies Sea Salt (<2300mg day) Sage Paprika Cayenne Crushed Red Pepper Black Pepper Fennel Seed Dill Weed Nutmeg Turmeric Rosemary
All Spice Cloves Curry Parsley Cilantro Chives Scallions Mustard Seed Sage Wasabi Ginger Cumin Onion Powder Garlic Powder Chili Powder Cardamom Marjoram Leaf Asian 5-Spice Stevia Balsamic Vinegar Apple Cider Vinegar Rice Vinegar Fish Sauce Lemon Lime Basil Oregano Thyme Black Pepper
Low Sodium Vegetable Broth Low Sodium Chicken Stock Celery Seed Chipotle Pepper Powder Basil Mustard Powder Pumpkin Spice Herbes De Provence Old Bay Seasoning Lemon Zest Orange Zest Lime Zest
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
VA RI E TY VS CO NV EN IE N CE QU IZ
For some people, what they eat in a given day tends to be so closely tied to their mood. For others a predictable regime allows a sense organization and needed control to stay on track. These are two extremes and perhaps you fall somewhere in between the two, it is best to figure out what style of eating will best suit your lifestyle. If you set yourself up on a meal plan for variety because you like the idea, but can’t practically manage it, you will be setting yourself up for failure. Likewise, if you like the idea of convenience but end up getting bored with your food after 2 days, you will most likely fall off track before you are able to make any substantial progress. It is crucial to be realistic with yourself if you are serious about making this a real lifestyle change. If you are not sure which category you fall in, take this quiz to determine what better suits your lifestyle: 1. How many times a week do you prefer to meal prep?
a. I prefer to do absolutely zero cooking
b. Once
c. 2-3
d. Daily
2. How do you feel about eating reheated foods?
a. As long as I don’t have to cook it, I don’t mind it b. I don’t mind it
c. It’s fine fine for lunches but I prefer prefer a freshly cooked dinner d. I refuse to eat microwaved food and only want fresh meals
3. Do you enjoy cooking?
a. I hate to cook
b. I only cook because I have to
c. I don’t mind it when I have more time
d. I love to cook
4. How adventurous are you when it comes to cooking new foods?
a. I barely know how to make eggs, let alone cook a meal b. I tend to stick to a routine of a few basic staples
c. I don’t mind cooking new things once in a while d. I love exploring and experimenting with spices and new recipes
5. What is your mentality towards food?
a. I’ve never really been too mindful of my food choices b. Food is fuel, and I eat to live
c. I enjoy food, but it doesn’t consume me d. Food is life, I live to eat
6. Have you ever suffered from disordered eating?
a. No, but I could make healthier choices if I invested more effort and thought b. I’ve experienced struggles on occasion, but have them under control c. No, I have a healthy relationship with food d. I’ve experienced an eating disorder*, but have tendencies that are more challenging to control *If you are currently suffering from an eating disorder, disorder, following a macro-based meal plan is NOT recommended for you. It is suggested that you seek professional treatment
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
7. When the weekend comes, do you prefer to:
a. Just enjoy brunches and not think about what I’m going to eat tomorrow b. Get all the loose ends in your life tied up neatly so you can start the week feeling completely organized c. Balance catching up on chores with doing fun things d. Relax and do mostly fun things 8. How do you feel about grocery shopping?
a. I can’t remember the last time I was in a grocery store b. I see it as a chore c. I do it because I need to, but I don’t resent it. d. It’s my time to unwind and grab a moment to myself 9. How easy is it for you to be home between 5 and 7pm every night?
a. b. c. d.
Imposs Impossibl iblee Very Very difficu difficult lt Pretty Pretty easy, easy, but takes some some effort effort Piece Piece of cake cake
10. When do you usually pay your credit card bills?
a. b. c. d.
I tend to be late due general general forgetful forgetfulness ness On the day I’ve scheduled scheduled for bill bill paying Just in in time before before they are are due Within a week week after they they arrive arrive
11. How much do you enjoy preparing food for cooking?
a. Can someone someone else else do it for for me? b. I see it as a chore that I want to get done as quickly as possible possible c. I enjoy it while I’m doing it, but I don’t look forward to it d. Cooking food gives me joy
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
12. Can your home handle long-term cold cold food food storage?
a. I have an empty basic freezer, freezer, but I never even thought of long term food storage b. My fridge and freezer are too packed to store more than a week’s week’s worth of meals c. I have a second fridge with a built-in freezer d. I have a very large, second freezer 13. Can your home handle long-term dry dry food food storage?
a. I could store more dry foods if I actually organized my space b. I keep my pantry stocked as if ten people are always about to show up for dinner c. I’m pretty good at keeping the basics on hand, but often lack the ingredients of any recipe d. Aside from a few staples, I would rather get my nourishment from fresh foods 14. How would you describe your cooking habits?
a. I rarely cook and typically just eat on the go b. I cook using simple recipes, the simpler the better c. I prepare many recipes with ease, but too many steps is a deal breaker d. I cook often and enjoy experimenting with new recipes 15. I would prefer to plan my meals…
a. Planning is an after thought, not a fore thought b. A week ahead of time c. The night before d. When I open the fridge and I am hungry 16. Before I go grocery shopping, I…
a. I don’t grocery shop, like at all, ever… b. Check what I have and write a list and stick to it 100% c. Check what I have and write a list and mostly stick to it d. Make a mental note of what I have and buy whatever is on special or catches my eye
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
Mostly A’s- Never Cooks (Convenience)
You seriously need to consider either using a meal prep delivery service, enlisting a significant other or friend to cook for you, or getting over the combination of laziness and fear of the unknown stop you from being a meal prep pro. It’s not that you aren’t capable, you just have zero interest in cooking and genuinely don’t want to invest the energy to learn. Under these circumstances, your choices will be directly related to your budget. If you can afford to do so, it would be best to invest in a meal prep delivery service or pay someone to grocery shop for you and cook. If money is not an object for you, this may be the way to go. However investing a weekend to learn a few basic food preparation skills can not only save you money, but will give you new skills that will last a lifetime without having to rely on anyone else. Mostly B’s- Weekly Meal Prep (Convenience)
You aren’t a huge fan of cooking but you don’t mind it and you prefer to get it done, stay organized and maximize your time. You don’t mind eating the same foods as long you like them and they are simple recipes that are affordable and don’t require a million ingredients. Reaching your goals is a priority but so is staying organized. You are open to learning new time saving tips and tricks and are willing to invest more energy on the weekends if it means you can be more organized and breeze through the week with ease. Mostly C’s- Meal Prep 2-3x a Week (Con venience + Variety)
You don’t mind cooking but you don’t have the time to for it every day. You like the idea of convenient meal planning howev er you know yourself and you will get bored of the same foods after a few days. By having meals planned on the go throughout the day and a game plan with a few options for preparing a freshly cooked dinner will give you the flexibility you need to stay on track. When you have a little more time on the weekends you don’t mind exploring new recipes and baking but for the most part your main meal prep effort needs to be convenient with touches of variety a few times a week. Mostly D’s- Daily Meal Prep (Variety)
You love to cook and love to explore the grocery store, farmers market, and may even grow some of your own herbs and veggies. You have the time to make your meals and you love cooking. The idea of eating the same meals for a few days in a row would drive you absolutely insane and you look forward to each and every meal. However in order to stay on track you do need boundaries because your love for exploring foods can make it more challenging for you to stay on track because you want to be able to eat whatever you feel like whenever you feel like it.
S T E P 2 : C O N V E N I E N C E V S V A R I E T Y
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STEP 3: DETERMINE HOW MANY MEALS NEED TO BE PREPPED
Now that you have a better gauge for how much convenience or variety you need in your meal plan, the next step is to figure out how many times a day you will eat. How many times a day you can eat will mostly depend on the nature of your school or work schedule. One of the most widely debated topics among fitness and nutrition gurus is the optimal number of times of a day to support weight loss. Most people tend to eat 3 to 6 times a day. When tracking and counting macros, reaching your daily macro goals is more important than the number of meals you are consuming in a day. Meal frequency doesn’t appear to have an effect on weight loss according to several scientific studies* . However what does impact weight loss is overeating. When one waits too long before consuming their next meal they have a tendency to eat more food overall. For this reason, if your job allows it, having a snack between meals every 2-3 hours can help prevent this from occurring. The nature of the snacks in written into the meal plans featured in this book are based on real whole foods and will require little preparation time unless it is for a recipe such as a protein bars, energy bites, etc. *Garrow, J. S., Durrant, M., Blaza, S., Wilkins, D., Royston, P., & Sunkin, S. (1981). The effect of meal frequency and protein concentration on the composition of the weight lost by obese subjects. British Journal of Nutrition,45(01), 5-15. Verboeket-Van De Venne, W. P., & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and energy metabolism. International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity, 17(1), 31-36. Verboeket-Van De Venne, W. P., Westerterp, K. R., & Kester, A. D. (1993). Effect of the p attern of food intake on human ene rgy metabolism. British Journal of Nutrition, 70(01), 103-115. Bortz, W. M., Wroldsen, A., Issekutz Jr, B., & Ro dahl, K. (1966). Weight loss and frequency of feeding . New England Journal of Medicine, 274(7), 376-379. Finkelstein, B., & Fryer, B. A. (1971). Meal frequency and weight reduction of young women. The American Journal of Clinical Nutrition, 24(4), 465-468. Cameron, J. D., Cyr, M. J., & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic en ergy-restricted diet. British Journal of Nutrition, 103(08), 1098-1101.
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The number of time you choose to eat in a day will be up to you, however it is recommended that you eat at least 3 times a day with a post-workout meal. The only exception to eating fewer meals a day would be if one is following an intermittent fasting protocol. Once you figure out how many times you will eat per day, the next step is to figure out which meals will be consumed on the go. See this chart for guidance on different scenarios
3 MEALS PLUS POST WORKOUT
4 MEALS PLUS POST WORKOUT
5 MEALS PLUS POST WORKOUT
Chart 1: “Typical Day Job”
Chart 2: “Typical Day Job
Chart 3: “Typical Day Job”
Different cardio + weight training timing (3 meals a day + 1 post workout)
Different cardio + weight training timing 4 meals a day + 1 post workout)
Different cardio + weight training timing (5 meals a day + 1 post workout)
There are 3 main anchoring points that determine the flow of ones daily meals. They are:
• The number of meals you choose to eat in a day • The time of day you perform cardio* • The time of day you weight train Maximizing fat loss is best achieved by maximizing meal timing. The body has different metabolic needs under varied circumstances. For most people, breakfast is consumed at home, and meals #2-#5 are consumed on the go, with dinner being served at home. Most people eat 3 main meals throughout the day with a morning snack, and afternoon snack, and a post-workout shake. See this chart for examples of what the flow of one’s day looks like given varied workout timing and varied numbers of meals per day. Study this and find out which one will work best for you and your needs. • What meals can you make on the go? • What meals need to be prepped in advance?
S T E P 3 : H O W M A N Y M E A L S T O P R E P A R E
CHART 1: WAYS TO ORGANIZE YOUR WORKOUTS + 3 MEALS A DAY
6AM
Fasted Cardio Noon Time Weight Training
Fasted Cardio Noon Time Weight Training
Fasted Cardio After Work Weight Training
Fasted Cardio Late Evening Weight Training
Morning Weight Training & Cardio
Fasted Cardio
F asted Cardio
F asted Cardio
F asted Cardio
Meal 1 Pre-WK Snack WT
7AM 8AM
Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast
WT
11AM
PW Shake
After Work Weight Training & Cardio
PW Shake
Meal 2 Breakfast
WT
12PM Meal 2 Lunch
PW Shake
Meal 2 Lunch
PW Shake
WT Meal 2 Lunch
Meal 2 Lunch
PW Shake
Meal 2 Lunch Meal 2 Lunch
Meal 3 Lunch
2PM Meal 2 Lunch
3PM
Meal 2 Lunch
4PM
WT
5PM
PW Shake
7PM
After Work Weight Training & Cardio
WT
10AM
6PM
Noon Time Weight Training & Cardio
Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast
9AM
1PM
Mid-Morning Weight Training & Cardio
Meal 3 Dinner
Meal 3 Dinner
WT Meal 3 Dinner
Meal 4 Dinner
Meal 3 Dinner
Meal 3 Dinner
PW Shake
Meal 3 Dinner
Meal 3 Dinner
WT
Meal 3 Dinner
8PM
WT
9PM
PW Shake
PW Shake
10PM
WT: WEIGHT TRAINING
PW SHAKE: POST WORKOUT SHAKE
PRE-WK SNACK: PRE-WORKOUT SNACK
WT/C: WEIGHT TRAINING/CARDIO
S T E P 3 : H O W M A N Y M E A L S T O P R E P A R E
CHART 2: WAYS TO ORGANIZE YOUR WORKOUTS + 4 MEALS A DAY Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Noon Time Noon Time After Work Late Evening Weight Training Weight Training Weight Training Weight Training
6AM
Fasted Cardio
Fasted Cardio
Fasted Cardio
Fasted Cardio
Mid-Morning Weight Training & Cardio
Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast
WT
11AM
PW Shake
PW Shake
Meal 2 Breakfast
WT
12PM Meal 2 Lunch
Meal 2 Lunch
Meal 2 Snack
WT
PW Shake
Meal 2 Lunch
PW Shake
Meal 2 Lunch Meal 3 Lunch
Meal 3 Lunch Meal 3 Snack
Meal 2 Lunch
Meal 3 Snack
4PM
WT
5PM
PW Shake Meal 4 Dinner
Meal 3 Dinner
Meal 2 Lunch
Meal 3 Snack
WT Meal 4 Dinner
Meal 4 Dinner
Meal 3 Dinner
Meal 3 Dinner
PW Shake
Meal 4 Dinner
Meal 4 Dinner
WT
Meal 3 Dinner
7PM
Meal 4 After Dinner Snack
WT
8PM 9PM
PW Shake
Meal 2 Lunch
2PM
6PM
After Work Weight Training & Cardio
WT
10AM
3PM
After Work Weight Training & Cardio
Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast
9AM
1PM
Noon Time Weight Training & Cardio
Meal 1 Pre-WK Snack WT
7AM 8AM
Morning Weight Training & Cardio
Meal 4 Snack
Meal 4 Snack
PW Shake
PW Shake
10PM
WT: WEIGHT TRAINING
PW SHAKE: POST WORKOUT SHAKE
PRE-WK SNACK: PRE-WORKOUT SNACK
WT/C: WEIGHT TRAINING/CARDIO
S T E P 3 : H O W M A N Y M E A L S T O P R E P A R E
CHART 3: WAYS TO ORGANIZE YOUR WORKOUTS + 5 MEALS A DAY
6AM
Fasted Cardio Noon Time Weight Training
Fasted Cardio Noon Time Weight Training
Fasted Cardio After Work Weight Training
Fasted Cardio
Fasted Cardio
Fasted Cardio
Fasted Cardio Morning Late Evening Weight Training Weight Training & Cardio
Fasted Cardio
WT Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast
WT
11AM
PW Shake
12PM
Meal 1 Breakfast Meal 1 Breakfast Meal 1 Breakfast
Meal 2 Snack
Me al 2 Snack
Meal 1 Breakfast
PW Shake
Meal 2 Snack
Meal 2 Snack
Meal 2 Snack
WT
Meal 3 Lunch
Meal 2 After Dinner Snack
Meal 3 Lunch
WT
Meal 3 Lunch
Meal 3 Lunc h
Meal 4 Snack
Meal 4 Snack
PW Shake
Meal 2 Lunch
Meal 3 Lu nch
PW Shake Meal 3 Lunch
Meal 4 Snack
Meal 3 Lunch Meal 4 Snack
Meal 3 Lun ch WT
4PM Meal 4 Snack
Meal 4 Sn ac k
Meal 4 Snack
PW Shake
Meal 4 Snack Meal 3 Dinner
6PM 7PM
Meal 1 Breakfast
Meal 2 Sn ac k
2PM
5PM
After Work Weight Training & Cardio
WT
10AM
3PM
After Work Weight Training & Cardio
PW Shake
9AM
1PM
Noon Time Weight Training & Cardio
Meal 2 Pre-WK Snack
7AM 8AM
Mid-Morning Weight Training & Cardio
Me al 5 Di nne r
Meal 5 Din ner
WT Meal 5 Dinner
PW Shake
Meal 5 Dinner
Meal 5 Dinner
WT
Meal 5 Dinner
Me al 5 Di nne r
8PM
WT
9PM
PW Shake
Meal 5 Dinner
Meal 2 After Dinner Snack
PW Shake
10PM
WT: WEIGHT TRAINING
PW SHAKE: POST WORKOUT SHAKE
PRE-WK SNACK: PRE-WORKOUT SNACK
WT/C: WEIGHT TRAINING/CARDIO
S T E P 3 : H O W M A N Y M E A L S T O P R E P A R E
*Fasted cardio is recommended as a good habit of getting cardio done first thing in the morning. While some have promoted this based on the theory that greater fat loss would be achieved because when the body has low plasma glycogen and insulin levels, fatty acids will be the predominant source of for fuel during that cardio session [1,2]. Many people question whether or not there is difference between fasted versus fed cardio, and this explanation provided will provide more insight on this topic. Most people mistakenly equate “cardio on an empty stomach” with “fasted cardio.” The stomach is empty when fasted cardio is performed, however not all cardio on an empty stomach qualifies as fasted cardio. The proper definition of fasted cardio is cardio performed in a fasted state. When food is consumed, the body digests and breaks the food down into amino acids, glucose, and fatty acids. The small intestine absorbs these nutrients into the blood where insulin will shuttle these nutrients into the cells for us. The time associated with this process and how long insulin levels remain elevated depends on the composition and size of the meal. This theory sounds legit based on the facts that fat oxidation happens at a faster rate when insulin levels are low, insulin levels are influenced by blood glucose and blood glucose is lowest in the fasted state, and low to moderate intensity activity predominantly utilizes fatty acids as an energy source especially during longer durations of activity (45-60 min). Nutrition experts Alan Aragon and Brad Schoenfield tested this theory in a lab setting in the Journal of International Society of Sports Medicine where 20 females were divided into 2 groups. All participants were given the same caloric deficit and same steady state cardio routine. The only variable is that one group (Fed Cardio) would be given a shake before performing cardio, while the other (Fasted Cardio) group would wait to consume the shake post workout. This study used 2 key elements as controls that could potentially lead to biased conclusions:
1. Fat oxidation during activity is a training adaptation. An untrained person would have less efficient fat utilization due to the overall lack of training. This could lead to skew the data towards the realm o f fasted cardio being ineffective if the participants were all untrained individuals. 2. The presence of lean muscle mass can impact fatty acid metabolism. If all the subjects had high levels of lean muscle mass the results could potentially read that fasted cardio is more effective than it might actually be.
S T E P 3 : H O W M A N Y M E A L S T O P R E P A R E
The overall conclusion from this study is that everyone lost fat, bu t fasted versus fed cardio did not have a statistically significant impact on overall fat loss. The first law of thermodynamics states that energy cannot be created or destroyed, just transferred. This means that shifting a person’s energy balance so that expenditure exceeds intake seems to be the most conducive environment for fat loss. Meaning eating in a caloric deficit and increasing activity were more crucial to overall fat loss than the timing of cardio. While there is anecdotal evidence amongst the bodybuilding community that at lower body fat percentages, fasted cardio tends to help support burning off stubborn body fat, there is no concrete scientific data that actually supports this notion. At the end of the day, regardless of your workouts, fat loss requires an energy (calorie) deficit. And that means you need to know how much energy you’re burning versus how much you’re eating. My advice is to train at a time of day where you can be most consistent. I find that by carving out time in the morning before the day sets in maximizes the probability of one actually exercising on a consistent basis. However, what matters most is finding a time of day that you can commit to on a consistent basis. [1] Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF: Substrate metabolism when subjects are fed carbohydrate during exercise. Am J Ph ysiol 1999, 276(5 Pt 1):E828–E835. [2] Kang J, Raines E, Rosenberg J, Ratamess N, Naclerio F, Faigenbaum A: Metabolic responses during postprandial exercise. Res Sports Med 2013, 21(3):240–252.
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STEP 4: WRITE YOUR MEAL PLAN
Taking a set of macros and turning them into a meal plan can seem intimidating, but is easy to break down if you take a logical, step-by-step approach. Once you have your macronutrient breakdown, determine ho w many meals you can reasonably fit into one day. To support fat loss, it is suggested to eat a minimum of 5 times a day with one post-workout meal, eating every 2-3 hours. However you can adjust based on your schedule. Follow these examples for how to write a meal plan given differing macronutrient sets, varied meal timing, and varied training approaches. Example 1:
Number of Meals per Day: 4 Meals + a Post Workout Shake
Overall goal: Fat Loss Sex: Female Age: 40 Height: 5’3” (160cm) Current Weight: 150lbs Goal Weight: 120lbs Daily Caloric Deficit: 500kcal (or 1lb per week) Cardio: Fasted cardio at 6AM Weight Training: after work around 5PM Recommended Macros: P= 135g/ F = 45.5g / C = 116 (see the GGT Youtube channel for details on how these numbers were calculated).
This person would time their meals as follows: Fasted Cardio: 6:00am Meal 1: (Breakfast) 8:00am Meal 2: (Lunch) 12:00pm Pre-Workout: 3:45pm Weight Training: 4:00pm Post-Workout: 5:00pm Meal 3 (Dinner) : 7:00pm Meal 4 (Snack) : 9:00pm
Once the meal timing is figured out, the portions are calculated from your macros. The first step is to subtract your post-workout supplementation macros and use the balance of the macros to formulate your meals. For example, if we assume this person takes the following post-workout meal: • • • •
1 scoop Whey Protein Isolate (30g) 4oz. Blueberries 6-8oz. Water Ice (optional)
S T E P 4 : W R I T E Y O U R M E A L P L A N
This meal has 153 calories, 12 grams of carbs, 2.7 grams of fat, and 25 grams of protein. We will take these values and subtract it from the daily macronutrient requirement. This leaves us with 110g Protein/42.8g Fat/104g for the remaining 4 meals. Taking these values and diving them by 4 yields the following macros per meal: • 27.5g Protein • 10.7g Fat • 26g carbs The best way to create a meal plan from these numbers is to use the following rules of thumb:
• 4oz of Lean Chicken Breast ~ 25g protein • " cup Cooked White Rice ~ 25g carbs • 1 tsp Olive Oil ~ 4g fat Using these rules of thumb allows you to mentally translate the numbers of in grams of each macronutrient into a tangible food. While chicken, rice, and olive oil are not necessarily the components your meal will consist of, they are placeholders that can allow you to build meals from. I use these 3 foods as they are some of the most common, representative sources of each macronutrient. Using these rules of thumb, this example scenario would require the following portions per meal: • ~ 4.4 oz. Chicken • ~1/2 cup cooked White Rice • ~2.7 tsp Olive oil (or ~one tbsp. of olive oil) This is a great baseline to give beginner guidance in how to create their own meal plan based on their individual macros. These items can be swapped out for other protein sources, carb/veggie sources, and fat sources. If you are completely new to meal planning this is a great way to begin to mentally translate the numbers into real foods to begin to visualize and familiarize yourself with portion sizes.
S T E P 4 : W R I T E Y O U R M E A L P L A N
S T E P 4 : W R I T E Y O U R M E A L P L A N
A few things you should familiarize yourself with when building your meal plan is knowing what foods constitute each macronutrient category. Likewise, it is important to know what protein sources will add more fat. While a “basic” meal of chicken and rice is referenced here to give beginners an idea of what macros look like when it comes to real food. (Sign up for the Gauge Girl Training newsletter for full meal plan examples).
Breakfast
CHICKEN SAUSAGE SWEET POTATO APPLE SKILLET
CHICKEN SAUSAGE SWEET POTATO APPL E SKILL ET SERVINGS: 1 | PREP TIME: 2 MIN | COOK TIME: 5 MIN Enjoying traditional breakfast foods if you have intolerances to gluten and grains can be challenging. This sweet and savory combination of apples with sausage not only adds amazing flavor with every bite, but introduces variety using common, easy to find ingredients.
INSTRUCTIONS: 1. Lightly coat a non-stick skillet with a light spray of olive oil. 2. Slice chicken sausages and add to skillet with sweet potatoes. Sauté in skillet on high until lightly burnt for 3-4 minutes. 3. Add chopped apples and stir-fry for 60 seconds. 4. Take one cup of kale and roll it up like a cigar on a cutting board and dice the leaves. Take kale and add to the skillet. Add 1 tbsp of water to steam the stir-fry and cover for 30 seconds. Serve immediately in a bowl and enjoy!
MEAL PREP TIPS: 1. Great for a savory, yet convenient breakfast. 2. Easy to prepare in bulk for 3 or more days at a time. 3. Versatile meal that can be enjoyed for breakfast, lunch, or dinner.
INGREDIENTS:
4 Links Chicken Maple Breakfast Sausage, Cut Into Slices 2Oz. Sweet Potatoes, Cubed 2Oz. Apples, Chopped 1 Cup Kale Olive Oil Spray MACROS:
Calories (kCal) – 266 Total Fat- 8g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 100mg Sodium- 897mg Potassium- 330mg Total Carbohydrate- 2 6g Dietary Fiber- 4g Sugars- 15g Protein- 22g
HAWAIIAN BREAKFAST FRIED RICE
HAWAIIAN BREAKFAST FRIED RICE SERVINGS: 1 | PREP TIME: 1 MIN | COOK TIME: 6 MIN Experience a fresh and flavorful breakfast with an unexpected twist from the Hawaiian Islands. Integ rating fresh pineapple in this fried rice topped with a runny egg is a recipe combination that you will never forget and will have everyone asking you how to recreate this simple masterpiece for years to come.
INSTRUCTIONS: 1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 seconds 2. Add cubed ham to the skillet and sauté with garlic for on medium high heat, then add pineapple. Stir-fry for 2-3 minutes until pineapple starts to caramelize. 3. Add rice and soy sauce to skillet and stir-fry for 30-60 seconds until all ingredients are well mixed. Put fried rice into a bowl and top with scallions (optional). 4. Spray a skillet with olive oil spray and set to medium and make one sunny side up egg (or cook the whole egg in the method of your preference i.e. poached, scrambled, etc.). Cook until egg whites are solid white and yolk is runny yet firm (approx. 60-90 seconds). Gently place egg on fried rice and enjoy!
MEAL PREP TIPS: 1. Fried rice portion of this meal can be prepped in advance and reheated in a microwave for 2 minutes on high. The egg is best if made fresh right before serving if going with a sunny side up style preparation. If scrambling the egg, its best to crack into the skillet and scramble for 30-60 seconds before the rice and soy sauce are added. 2. Store in fridge for 3-4 days without the egg. 3. Optional toppings include onions, hot sauce, and jalapeño.
INGREDIENTS:
4Oz. Ham, Diced Into Cubes 1Clove Garlic, Chopped 4Oz. Diced Pineapple 3Oz. Cooked White Rice 2 Tbsp. Soy Sauce 1 Large Whole Egg 1 Tbsp Scallions (Optional) Olive Oil Spray MACROS:
Calories (kCal) – 307 Total Fat- 7g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 213mg Sodium- 2853mg Potassium- 396mg Total Carbohydrate 29g Dietary Fiber- 3g Sugars- 12g Protein- 32g
BREAKFAST SAUSAGE PATTY RE CI PE
BREAK FAST SAUS AGE PATTY RECI PE SERVINGS: 1.5OZ COOKED/ PATTY | PREP TIME: 10 MIN | COOK TIME: 8 MIN Enjoy a high protein breakfast that doesn’t require eggs for a change. This recipe gives you complete control of your breakfast meat that only includes fresh herbal seasonings and no ingredients that you cannot pronounce. You can vary this recipe with ground turkey, beef, pork, or chicken. Excellent for preparing in advance and storing in the freezer for when you are ready to have this amazing protein source with your first meal of the day!
INSTRUCTIONS: 1. In a large bowl, mix together the ground turkey with one serving of the breakfast sausage spice blend until well blended. 2. Take seasoned turkey and lay it flat on a piece of parchment paper until it is approximately "” thick. Then using the lid of a standard mason jar, punch out patties. 3. Lay all patties on parchment paper on a baking sheet. Place in the freezer for a minimum of 20 minutes to form solid patties. Take solid patties and store in a plastic freezer bag. This allows you to only use what you need as you need it while prolonging the shelf life. 4. When ready to consume, lightly spray a skillet with olive oil spray and cook on high on both sides for 3-4 minutes per side until patties are thoroughly cooked and a dark toasted color. Serve immediately.
MEAL PREP TIPS: 1. Patties last 1-2 days in the fridge and 3 months frozen. 2. Easy to prepare in bulk. 3. Great protein source for breakfast and pairs well with sweet potatoes, kale, apples, hash-browns, or rice.
INGREDIENTS:
1 Serving Of Breakfast Sausage Spice Blend 1 Lb 93% Lean Ground Turkey Olive Oil Spray Salt/Pepper To Taste (Optional) MACROS:
Calories (kCal) – 96 Total Fat- 4g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 36mg Sodium- 40mg Potassium- 211mg Total Carbohydrate- 5 g Dietary Fiber- 4g Sugars- 1g Protein- 10g
GRAIN FREE STRAWBERRY PROTEIN LOAF
GRAIN FREE STRAWBERRY PROTEIN LOAF SERVINGS: 8 | PREP TIME: 5-10 MIN | COOK TIME: 35-40 MIN Switch things up with this moist, fluffy strawberry protein loaf that has just the right amount of light sweetness and over 19 grams of protein per serving. This is an excellent on the go breakfast, snack, or post-workout alternative to shakes. Even your nonhealth enthusiast friends and family will enjoy this amazing recipe.
INSTRUCTIONS: 1. Preheat oven to 350F. 2. In a medium mixing bowl, combine all ingredients except strawberries . Mix well with a hand/ stand mixer or immersion blender. 3. Lightly coat a non-stick bread pan with coconut oil spray. 4. Pour contents into bread pan. Put half of the strawberries into the batter, and save the other half for the topping. 5. Bake for 40-45 minutes at 350F. Allow cooling at room temperature for 15-20 minutes. Microwave 100g of strawberries for 30-60 seconds and drizzle down the middle of the bread. Optional topping includes a light sprinkle of unsweetened shredded coconut.
MEAL PREP TIPS: 1. Great for meal planning breakfast in bulk. Keeps for 4 days, refrigerated. 2. Excellent post-workout alternative to shakes. 3. Easy alternative to “cooked” breakfasts when convenience is a priority.
INGREDIENTS:
5 Scoops Whey Protein Isolate (Muscle Gauge Nutrition Cake Batter) 9 Tbsp Coconut Flour 2 Large Eggs 1 Tsp Baking Powder 1 Tsp Vanilla Extract 1 Cup Liquid Egg Whites 10Oz. Unsweetened Almond Milk 200G Strawberries, Diced MACROS:
Serving Size~ 1/8th of the bake Calories (kCal) – 141 Total Fat- 3g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 53mg Sodium- 102mg Potassium- 196mg Total Carbohydrate- 9 g Dietary Fiber- 3g Sugars- 3g Protein- 19g
APPLE CINNAMON PROTEIN FRENCH TOAST BAKE
APPLE CINNAMON PROTEIN FRENCH TOAST BAKE PREP TIME: 25 MIN (<5 MIN TO PREP + MIN OF 20 MIN REFRIGERATION) | COOK TIME: 35-40 MIN This insanely moist, protein rich make-ahead breakfast bake is so easy it should be illegal. Enjoy it simply as the recipe is written or throw in added nuts, fresh fruit, dried fruit, or natural sweeteners such as agave, honey, or refined organic coconut. What I love about this dish is that you can decrease the cooking time to result in a moist pudding-like dish or bake it a little longer for a more crispy finish.
INSTRUCTIONS: 1. Chop 6 slices of gluten free bread into ~ 1 inch cubes (cut into quarters, then quarter again). Place cubes and 8oz. of chopped apples in an 8” x 8” non-stick “brownie” baking pan. 2. In a separate mixing bowl, combine 4 scoops of protein, liquid egg whites, almond milk, almond extract, and baking powder together. Mix well with a hand mixer or immersion blende r. 3. Pour contents over cubed bread and chopped apples. Sprinkle 2 tsp. of ground cinnamon over pan. 4. Place pan in fridge to allow bread cubes to soak up mixture overnight. The minimum requirement is 30 minutes, however this is an amazing prep ahead dish for serving a family breakfast in the morning. 5. Bake for 40 minutes at 350F. Makes 4 servings.
MEAL PREP TIPS: 1. Great for meal planning breakfast in bulk. Keeps for 4 days, refrigerated. 2. Simple for a healthy on the go family friendly meal. 3. Easy alternative to “cooked” breakfasts when convenience is a priority.
INGREDIENTS:
6 Slices Trader Joes Gluten Free Bread 2 Medium Apples, Chopped ~8Oz 4 Scoops Mgn Pure Whey Protein Isolate, Cake Batter Flavor (30G Per Scoop) 1 Cup Liquid Egg Whites 1 Cup Almond Milk 1 Tsp. Almond Extract 1 Tsp. Baking Powder 2 Tsp Ground Cinnamon MACROS:
Serving Size~ 1/4th of the bake Calories (kCal) – 281 Total Fat- 2g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 441mg Potassium- 451mg Total Carbohydrate- 2 9g Dietary Fiber- 4g Sugars- 8g
BERRY PROTEIN PANCAKES
BERRY PROTE IN PANCAKES SERVINGS: 4-5 PANCAKES | PREP TIME: 5 MIN | COOK TIME: 2 MIN Protein Pancakes are a game changer for those who are mindful of their carb intake. Enjoy the fluffy texture of regular pancakes without the guilt with this incredible protein packed recipe that is super easy to follow!
INSTRUCTIONS: 1. Take frozen mixed berries out of the freezer and soak in room temperature water for 15 minutes and rinse well. 2. Combine all ingredients in a small mixing bowl except berries. 3. Spray a non-stick griddle or frying pan with zero calorie butter and set stove on medium-high. 4. Lightly spray a skillet with olive oil or coconut oil spray. Gently spoon 1-2 tbsp of batter onto plan. Flip after batter bubbles. 5. Microwave the frozen mixed berries for 30-60 seconds. Pour over pancakes like a syrup topping and enjoy!
INGREDIENTS:
1 Scoop Muscle Gauge Nutrition Pure Isolate Cake Batter " Cup Liquid Egg Whites # Cup Almond Milk " Cup Oat Flour Or Ground Instant Oatmeal " Cup Frozen Mixed Berries MACROS:
Serving Size- 1 Pancake Calories (kcal) 94 Total Fat-1g Sodium-55mg Total Carbs-10g Protein-10g
PROTEIN PUMPKIN BREAD
PROTEIN PUMPKIN BREAD SERVINGS: 8 | PREP TIME: 5 MIN | COOK TIME: 35-40 MIN If you are a pumpkin fanatic and have always wanted a healthier alternative to pumpkin spice lattes, this protein pumpkin bread is the ultimate game changer. Not only is this simple and convenient, it is free of lactose and gluten. Enjoy this seasonal treat without added sugars and fats.
INGREDIENTS:
INSTRUCTIONS: 1. Pre-heat oven to 350F. 2. In a medium-mixing bowl, combine canned pumpkin, protein powder, eggs, instant oats, and baking powder. Mix with a hand/stand mixer or an immersion blender until thoroughly combined.
15Oz. Canned Pumpkin Puree 5 Scoops Mgn Pure Whey Protein Isolate, Cake Batter 2 Large Eggs 5 Tbsp Instant Gluten Free Oats (Can Sub With Regular Oats If Needed) " Tsp. Baking Powder
3. Pour contents into a bread pan lightly coated with coconut oil spray. 4. Bake for 35-40 minutes at 350F. Remove from oven and allow to cool 5. Prepare optional topping by microwaving 2 tbsp white chocolate chips with 3 tbsp almond milk for 60 seconds. Stir with a spoon or chopstick. May need slightly more microwaving to thoroughly melt. Once melted, use a chopstick (or spoon) to drizzle over cooled pumpkin bread.
MEAL PREP TIPS: 1. Great for meal planning breakfast in bulk. Keeps for 4 days, refrigerated. 2. Simple for a healthy on the go family friendly meal. 3. Easy alternative to “cooked” breakfasts when convenience is a priority.
Topping: 2 Tbsp Baking White Chocolate Chips 3 Tbsp Unsweetened Almond Milk MACROS:
Serving Size~ 1/8th of the loaf Calories (kCal) – 128 Total Fat- 2g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 47mg Sodium- 79mg Potassium- 168mg Total Carbohydrate- 8 g Dietary Fiber- 2g Sugars- 3g
SALMON AVOCADO BREAKFAST TOAS T
SALMON AVOCADO BREAKFAST TOAST SERVING SIZE: 1 | PREP TIME: 1 MIN | COOK TIME: NO COOKING NEEDED Experience the decadence of a weekend brunch every morning with this simple meal that will leave you satiated and energized. The first time I had smoked salmon was at a vacation resort in the Caribbean. I always feel a sense of luxury with ever bite and truly enjoy treating myself to high proteins like smoked salmon to brighten up the work-week hustle.
INSTRUCTIONS: 1. Toast bread in a toaster oven or traditional toaster to the level of your choosing. 2. Lay out toasted slices and spread the tops with 1 tsp avocado per slice. Top with smoked salmon. 3. Optional toppings include capers, red onion, salt, pepper, and a squeeze of lemon.
MEAL PREP TIPS: 1. Great for a simple, no cook breakfast
INGREDIENTS:
2 Slices Gluten Free Toast 2 Tsp Of Avocado 3Oz. Smoked Salmon Sea Salt/Freshly Ground Black Pepper (To Taste) Fresh Lemon (Optional-To Taste) MACROS:
Serving Size- 2 topped slices Calories (kCal) – 235 Total Fat- 5g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 15mg Sodium- 1245mg Potassium- 30mg Total Carbohydrate- 2 8g Dietary Fiber- 2g Sugars- 3g Protein- 22g
CHOCOLATE CHIP PROTEIN DONUTS
CHOCOLATE CHIP PRO TEIN DONUTS PREP TIME: 5 MIN | COOK TIME: 10-12 MIN If you muster every ounce of self control every time you see a box of donuts in the break room at work, you can now have your own macro friendly donuts that taste just as good but actually nourish you! Once you have mastered this homemade protein donut recipe, you can great creative with toppings and flavor profiles to make this a fun recipe to rotate into your me al prep.
INSTRUCTIONS: 1. Pre-heat oven to 350F. 2. In a medium-mixing bowl, combine all ingredients (minus toppings). 3. Lightly coat with coconut oil spray. Spoon or pipe “dough” into a 6 serving non-stick donut baking pan. I dropped ~ 3 tablespoons of batter per donut mold. 4. Bake for 10-12 minutes at 350F. 5. Cover with wax or parchment paper and flip over (donuts should pop out). 6. Once donuts are cool, coat with ~ 2 tsp. of greek yogurt per donut.
INGREDIENTS:
1 Scoop Mgn Pure Isolate Cake Batter 5 Tbsp Coconut Flour # Tsp Baking Powder " Cup Non-Fat Plain Greek Yogurt Topping: 12 tsp Non-Fat Plain Greek Yogurt (2 tsp per donut) 1 Tbsp Chocolate Chips
7. Sprinkle the chocolate chips so they land on the greek yogurt topping. 8. Makes 6 servings.
MEAL PREP TIPS: 1. Great for adding variety to your weekly meal plan. 2. Store in freezer until if you aren’t going to eat the donuts right away to set icing. Transfer frozen donuts to a zip lock baggie. Defrost in the fridge when ready to eat. 3. Pairs great with a hot cup of tea or black coffee. Typical serving is approximately 3 donuts.
MACROS:
Serving Size~ 1 donut Calories (kCal) – 61 Total Fat- 2 g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 1mg Sodium- 26mg Potassium- 25mg Total Carbohydrate- 5g Dietary Fiber- 2g Sugars- 3g Protein- 6g
BLUEBERRY PROTEIN FRENCH TOAST BAKE
BLUEBERRY PROTEIN FRENCH TOAST BAKE SERVINGS: 4 | PREP TIME: 15 MIN TO PREP + MINIMUM OF 20 MIN REFRIGERATION (OR OVERNIGHT) | COOK TIME: 35-45 MIN If you are looking for a convenient meal that you can prepare in advance this blueberry protein french toast is easier than it looks and is completely filling and satisfying. Most French toast recipes are overloaded with carbs and fat with little to no protein. This healthy recipe is great for preparing in bulk or for feeding a group of people for a brunch or family breakfast!
INSTRUCTIONS:
INGREDIENTS:
4. Place the pan in the fridge to allow the bread cubes to soak up the mixture for at least 30 minutes or up to overnight.
6 Slices Gluten-Free Bread (See Notes) 1 Cup (8Oz) Frozen Blueberries 4 Scoops (120 G) Mgn Pure Whey Protein Isolate, Cake Batter Flavor 1 Cup Egg Whites (See Notes) 1 Cup Unsweetened Almond Milk 1 Teaspoon Vanilla Extract 1 Teaspoon Baking Powder 2 Teaspoons Ground Cinnamon 2 Teaspoons Sliced Almonds, For Garnish (Optional)
5. When you’re ready to bake the French Toast Bake, preheat the oven to 350°F. Place in the oven and bake for 40 minutes until it has risen, has firmed up, and is lightly browned.
MACROS:
1. Cut the bread into quarters, and then quarter it again to create cubes. Place the bread cubes and frozen blueberries in an 8 by 8-inch nonstick baking pan. 2. In a separate mixing bowl, combine the whey protein, egg whites, almond milk, vanilla extract, and baking powder together. Mix well with a hand mixer, immersion blender, or a shaker cup. 3. Pour the egg white mixture over the cubed bread and mixed berries. Sprinkle the cinnamon evenly across the bread and apples.
6. Garnish with the sliced almonds before serving, if desired. Notes: I used Trader Joe’s gluten-free bread to make this recipe. For convenience, I use liquid egg whites in the carton (found in the refrigerated dairy section of grocery stores). If you wish to separate whole eggs, you will need about 8 large eggs for the quantity of egg whites used in this recipe.
Calories (kCal) – 281 Total Fat- 3g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 441mg Potassium- 451mg Total Carbohydrate- 2 9g Dietary Fiber- 3g Sugars- 8g Protein- 34g
CHICKEN BREAKFAST SAUSAGE FRI ED RICE
CHICKEN BREAKFAST SAUSAGE FRIED RICE SERVINGS: 1 | PREP T IME: 1 MIN | COOK T IME: 5 MIN As you all know by now, I am a huge fan of the savory breakfast. By cutting these sausages into slices, it allows more surface area for them to crisp up and burn a little on the edge. I personally enjoy meats with that “almost burnt” flavor for added complexity in a meal and this simple breakfast is no exception.
INSTRUCTIONS: 1. Lightly coat a non-stick skillet with a light spray of olive oil. 2. Diced one clove of garlic and lightly sauté for 30-60 seconds. 3. Slice chicken sausages and sauté on skillet on high until lightly burnt for 3-4 minutes. 4. Take one cup of spinach and ball it up on a cutting board and dice the leaves. Take diced spinach and add to the skillet. Stir-fry with sausage and cover for 30 seconds. Add 1 tbsp of water to steam the stir fry. 5. Add cooked brown rice to skillet. Stir-fry together until all ingredients are equally distributed then remove from heat and plate. Serve immediately. Optional topping includes sriracha hot sauce, scallions, jalapeños, onions, cilantro, or crushed red pepper. 6. Allow contents to cool at room temperature for 10 minutes before refrigerating. Keeps for 4-5 days refrigerated.
MEAL PREP TIPS: 1. Great for a savory, yet convenient breakfast. 2. Easy to prepare in bulk for 3 or more days at a time. 3. Versatile meal that can be enjoyed for breakfast, lunch, or dinner.
INGREDIENTS:
4 Links Trader Joe’S Chicken Maple Breakfast Sausage, Cut Into Slices 1 Clove Garlic, Diced " Cup Cooked Organic Brown Rice* 1 Cup Spinach Sriracha Hot Sauce (Optional) * Organic Is Optional MACROS:
Calories (kCal) – 281 Total Fat- 3g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 441mg Potassium- 451mg Total Carbohydrate- 29g Dietary Fiber- 3g Sugars- 8g Protein- 34g
BERRY SMOOTHIE BOWL RECI PE
BERRY SMOOTHIE BOWL RECIPE SERVINGS: 1 | PREP TIME: <5 MIN | COOK TIME: NO COOKING NEEDED I’m officially obsessed with any medium that I can add my wheynola to and this smoothie bowl is no exception. This is insanely satisfying, nutrient-rich, and naturally sweet for a healthy breakfast or meal replacer.
INSTRUCTIONS: 1. Blend banana, almond milk, and protein in a blender cup or using an immersion blender. 2. Dish into a small bowl. 3. Top with wheynola, blueberries, and shredded coconut.
MEAL PREP TIPS: 1. Great breakfast or late night snack. 2. Easy alternative to “cooked” breakfasts when convenience is a priority. 3. Easy to substitute with the fruit and toppings of your choice for added variety.
INGREDIENTS:
1 Scoop Mgn Pure Whey Protein Isolate 4Oz. Almond Milk " Medium Banana 2Oz. Frozen Mixed Berries Topping:
1Oz. Blueberries 1Oz. Wheynola (See Recipe) 0.5 Tbsp Shredded Coconut MACROS:
Serving Size: 1 Bowl Calories (kCal) – 387 Total Fat- 11g Saturated Fat- 2g Trans Fat- 1g Cholesterol- 0mg Sodium- 234mg Potassium- 684mg Total Carbohydrate- 32g Dietary Fiber- 7g Sugars- 15g Protein- 40g
GLUTEN FREE WHEYNOLA
GLUTEN FREE WHEYNOLA SERVINGS: 9 | PREP TIME: <5 MIN | COOK TIME: 20 MIN Enjoy 5 times the protein with only 25% of the carbs found in a traditional granola recipe with this amazing wheynola! You now have the ability to ADD protein to your cereal, yogurts, smoothies, and carry it around for a convenient snack when traveling. One of my “go-to” travel friendly snacks to carry in my purse can just purchase a non-fat greek yogurt and sprinkle this in for more protein and crunch for a macro friendly meal idea.
INSTRUCTIONS: 1. Preheat Preheat oven oven to 3O0F. 3O0F. 2. In a medium mixing bowl, combine all ingredients together. together. This should should form a “fudge-like” texture in one large mass that is to be spread out onto non-stick baking tray lined with parchment paper. 3. Bake at 300F for 20 minutes, minutes, then then remove from from oven. Using Using a metal spatula, spatula, break “mass” “mass” apart into bite sized pieces approximately the size of a quarter. 4. Lightly Lightly spray broken pieces pieces with coconut oil spray spray or olive oil spray spray and allow to bake for 10 more minutes. 5. Set oven to broil for 2-3 2-3 minutes, watch watch very closely and remove remove when wheynola is a light toasted color. color. Yields ~ 9oz of dry wheynola.
MEAL PREP TIPS: 1. Great Great for for an on the the go snack snack 2. Excellent Excellent topping topping to add extra protein protein to yogurts, yogurts, smoothies smoothies,, and with almond almond or coconut milk as a light protein “cereal.” 3. Easy alternative alternative to “cooked” breakfasts breakfasts when convenience is a priority. priority.
INGREDIENTS:
3.5 Scoops Mgn Pure Whey Protein Isolate (In The Flavor Of Your Choice) 6 Tbsp Almond Butter 5 Tbsp Slivered Almonds # Cup Water 5 Tbsp Instant Oats 2 Tbsp Raisins 1 Tbsp Cinnamon MACROS:
Serving Size: 2 TBSP or ~ 1oz. Calories (kCal) – 152 Total Fat- 8g Saturated Fat- 1g Trans Fat- 1g Cholesterol- 0mg Sodium- 52mg Potassium- 114mg Total Carbohydrate- 7g Dietary Fiber- 2g Sugars- 2g Protein- 13g
FILIPINO BREAKFAST SAUSAGE LONGGANISA
FILIPINO BREAKFAST SAUSAGE LONGGANISA SERVINGS: 16 SAUSAGES, SERVING SIZE 1 SAUSAGE | PREP TIME: 8 MIN | COOK TIME: 10 MIN While all my friends were e ating cereal and pop tarts growing up, I was used to savory breakfasts with a fatty cut of meat with a garlic-fried rice with eggs. One of my all time favorite breakfasts featured a sweet sausage called pamanga longganisa, which is a Filipino staple. Unfortunately, Unfortunately, these tasty sausages (often grilled) are typically in a casing loaded with sugar, salt, tons of fat, and artificial colorants. In order to relive the amazing flavors without the unnecessary ingredients, I created a healthier version that you can enjoy with your family for a taste of the Philippines with your breakfast.
INSTRUCTIONS: 1. Combine ground ground turkey, turkey, soy sauce, garlic, garlic, sugar and vinegar in a large large mixing bowl. 2. Prepare sausage links by rolling approximately approximately 4 tbsp. flavored meat per link. Repeat until 16 sausages are formed. 3. Spray a skillet with olive oil spray and set to high. Using Using tongs, cook sausages in batches for 3-4 minutes per side until caramelized and a dark brown crispy finish appears 4. Reduce heat to medium and cook for a few more minutes minutes evenly on all sides sides until all sides sides are browned and meat is cooked through. Serve immediately.
INGREDIENTS:
2Lb 93% Lean Ground Turkey Soy Sauce 5 Cloves Fresh Garlic, Chopped 2 Tbsp Organic Coconut Or Brown Sugar 2 Tbsp Apple Cider Vinegar Sea Salt/Black Pepper (Optional) Olive Oil Spray # Cup
MACROS: (PER SAUSAGE)
MEAL PREP TIPS: 1. Freezer Freezer friendly recipe. recipe. Before Before cooking, take formed sausages sausages and place on a tray lined with parchment paper. Freeze for 20-30 minutes until solid, then place in labeled freezer bags. Best if used within 4 months. To defrost, allow the sausages to defrost by transferring from the freezer bag to a glass or plastic container in the fridge. An alternative defrosting method is to place the patties separately in a plastic bag and submerge in a bowl of cold water for 30-45 minutes. 2. Great with fried rice, cauliflower rice, fried egg, sautéed tomatoes, asparagus, string string beans, or the veggies or your choice. 3. Pairs well well with hot sauce, sauce, jalapeños, jalapeños, and verde verde salsa.
Calories (kCal) – 80 Total Fat- 4g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 46mg Sodium- 274mg Potassium- 22mg Total Carbohydrate 2g Dietary Fiber- 0g Sugars- 2 g Protein- 11g
EGG MUFFINS
EGG MUFFINS SERVINGS: 12 | PREP TIME: 5 MIN | COOK TIME: 5-20 MIN For most people, weekday mornings are a busy time of day—whether you are hitting the gym before work, or getting your kids ready for school, or you just really enjoy those extra 15 minutes of sleep and are rushing out the door. All of these things leave little time to prepare a wholesome, satisfying breakfast to kick start the day. Thus, making these savory & satisfying egg muffins the pe rfect grab and go b reakfast for these busy mornings. So before you go hitting up the drive through, check out these three simple recipes and set yourself up for success in the morning!
INGREDIENTS:
INGREDIENTS:
INGREDIENTS:
Spinach, Feta & Sun-Dried Tomato Egg Muffins
Asparagus & Mushroom
Ham, Broccoli & Cheddar (gluten-free)
(gluten-free vegetarian)
(dairy-free, gluten-free, vegetarian)
2 Eggs " Cup Egg Whites 4 Tbsp Julienne-Cut Sun-Dried Tomatoes (Not In Oil) 4 Tbsp Fat-Free Feta Cheese, Crumbled 1 Tsp Italian Seasoning
2 Eggs " Cup Egg Whites 2 Oz Baby Bella Mushrooms, Chopped 2 Oz Asparagus, Chopped Cooking Spray
2 Eggs " Cup Egg Whites 4 Tbsp 2% Shredded Cheddar Cheese 4 Slices Deli Ham 2 Oz Broccoli Florets, Chopped Cooking Spray
MACROS:
MACROS:
MACROS:
Calories (per muffin): 76 Carbs: 5.7g Protein: 7.3g Fat 2.5g
Calories (per muffin): 55 Carbs: 1.5g Protein: 6.8g Fat: 2.5g
Calories (per muffin): 90 Carbs: 1.7g Protein: 10.7g Fat 4.5g
EGG MUFFINS SERVINGS: 12 | PREP TIME: 5 MIN | COOK TIME: 5-20 MIN For most people, weekday mornings are a busy time of day—whether you are hitting the gym before work, or getting your kids ready for school, or you just really enjoy those extra 15 minutes of sleep and are rushing out the door. All of these things leave little time to prepare a wholesome, satisfying breakfast to kick start the day. Thus, making these savory & satisfying egg muffins the pe rfect grab and go b reakfast for these busy mornings. So before you go hitting up the drive through, check out these three simple recipes and set yourself up for success in the morning!
INSTRUCTIONS: 1. Preheat oven to 375F. Coat a 12 muffin pan with cooking spray. 2. In four of the muffin tins, line with a slice of deli ham. 3. In a large bowl, whisk together eggs + egg whites. 4. Pour egg mixture into prepared muffin cups, filling each cup about $ of the wa y. 5. Sprinkle 4 muffins with feta cheese, sun-dried tomatoes, Italian seasoning and spinach. 6. Sprinkle the ham-lined muffins with broccoli florets and cheddar cheese. 7. Sprinkle the remaining 4 muffins with asparagus and mushrooms. You may opt to sprinkle black pepper + sea salt over top each muffin as well. 8. Bake for 15-18 minutes. 9. Cool in pan for 5 minutes, and then remove gently with a spatula or knife. Keep in the fridge for the week, and microwave for 30-45 seconds when ready to eat.
INGREDIENTS LISTED ON PREVIOUS PAGE
PROTE IN OATMEAL MUFFINS
PROTEIN OATMEAL MUFFINS SERVINGS: 12 | PREP TIME: 5 MIN | COOK TIME: 15-20 MIN If you are looking for more on-the-go breakfast ideas, check out the se protein oatmeal muffins which will satisfy your sweet tooth without giving you a mid-morning sugar crash like many breakfast pastries will. Not only do they taste amazing and are easy to make—they are also gluten free, and with a few modifications can easily be made vegan and/or dairy-free
INSTRUCTIONS: 1. Preheat oven to 350F. 2. In a large mixing bowl combine oats, protein powder, baking powder, cinnamon, and sea salt. 3. In a separate bowl combine eggs, vanilla extract, applesauce, greek yogurt, coconut oil, Truvia, and almond milk. 4. Add wet ingredients to dry ingredients and stir until evenly mixed throughout. 5. Line a 12 muffin pan with muffin holders. 6. Divide batter evenly among muffin tin. 7. Top 4 muffins with banana slices + dark chocolate, 4 muffins with blueberries, and the remaining 4 muffins with chopped apples + pecans. 8. Bake 15-20 minutes, and then allow to cool for 20 minutes before carefully removing from the muffin pan. 9. Store in an airtight container for up to 5 days (or freeze for longer storage duration). Microwave for 20-30 seconds when ready to eat.
Ingredients:
3 Cups Old-Fashioned Rolled Oats (GlutenFree If Need Be) 4 Scoops Mgn Vanilla Whey Protein Powder 1 Tsp Baking Powder 1 Tsp Ground Cinnamon " Tsp Sea Salt 2 Eggs (Substitute W/ 2 Tbsp Bob’s Red Mill Egg Replacer For Vegan Version) 1 Tsp Vanilla Extract " Cup Unsweetened Apple Sauce " Cup Plain 0% Greek Yogurt (Substitute W/ Daiya Greek Yogurt For Dairy-Free Version) 5 T Coconut Oil, Melted 2 T Truvia Nectar Sweetener (Or Sweetener Of Choice) 1 Cup Unsweetened Almond Milk Toppings: 2 Oz Banana, 2 T Organic Dark Chocolate Chips, 2 Oz Blueberries, 2 Oz Chopped Apples, 4 Tsp Chopped Pecans
PROTEIN OATMEAL MUFFINS SERVINGS: 12 | PREP TIME: 5 MIN | COOK TIME: 15-20 MIN If you are looking for more on-the-go breakfast ideas, check out the se protein oatmeal muffins which will satisfy your sweet tooth without giving you a mid-morning sugar crash like many breakfast pastries will. Not only do they taste amazing and are easy to make—they are also gluten free, and with a few modifications can easily be made vegan and/or dairy-free
INSTRUCTIONS: (see previous page)
MACROS: (PER MUFFIN)
Chocolate Banana Calories: 192.5 Carbs: 22.5g Fiber: 2.7g Protein: 13.1g Fat: 5.2g Apple Pecan Calories: 184 Carbs: 19.8g Fiber: 2.7g Protein: 13.2g Fat: 5.8g Blueberry Calories: 168 Carbs: 19.4g Fiber: 2.7g Protein: 13.1g Fat: 4.2g
SMOOTHIE FREEZER BAGS
SMOOTHIE FREEZER BAGS SERVINGS: 1 PER BAG | PREP TIME: 5 MIN | COOK TIME: 15 MIN Freezer-bag smoothies the perfect on-the-go breakfast, lunch, or snack for the utmost in convenience. It’s recommended to prep them on Sundays and use them throughout the week at your convenience. When you are ready to make the smoothie simply add your smoothie base to the blender, then add the contents of a bag, blend, sip, and go! Below you’ll find three different recipes that you’ll definitely want to test out—your taste buds will thank you later.
INGREDIENTS: THE GREEN GODDESS
INGREDIENTS: BANANA BERRY BLAST
INGREDIENTS: BLUEBERRIES & CREAM
Freezer bag contents: 3 oz. Grapes 2 oz. Kiwi 1 oz. Spinach 1 oz. Kale 2 oz. Banana (~1/2 of a whole banana)
Freezer bag contents: 2 oz. Blackberries 4 oz. Strawberries 2 oz. Banana 1 oz. Spinach
Freezer bag contents: 1 container (150g) Dannon Oikos Triple Zero Greek Yogurt (Vanilla or Blueberry)
MACROS: MACROS:
Calories: 300 Fat-2.3g Carbohydrates-41.5g Fiber-7.1g Protein-28.6g
Calories: 248 Fat-2.5g Carbohydrates-30.9g Fiber-8g Protein-28.7g
Scoop yogurt into an ice cube tray to make yogurt cubes. Freeze for 15-20 mins before adding the cubes to the freezer bag. 3 oz. Blueberries 2 oz. Banana 1 oz. Spinach 1 oz. Kale MACROS:
Calories: 370 Fat-2 Carbohydrates-43.8g Fiber-12.7g Protein-42.9g
SMOOTHIE FREEZER BAGS SERVINGS: 1 PER BAG | PREP TIME: 5 MIN | COOK TIME: 15 MIN Freezer-bag smoothies the perfect on-the-go breakfast, lunch, or snack for the utmost in convenience. It’s recommended to prep them on Sundays and use them throughout the week at your convenience. When you are ready to make the smoothie simply add your smoothie base to the blender, then add the contents of a bag, blend, sip, and go! Below you’ll find three different recipes that you’ll definitely want to test out—your taste buds will thank you later.
INSTRUCTIONS:
INSTRUCTIONS:
INSTRUCTIONS:
THE GREEN GODDESS
BLUEBERRIES & CREAM
BANANA BERRY BLAST
In the blender add the base:
In the blender add the base:
In the blender add the base:
1. 1 scoop MGN Whey Isolate (Vanilla or Unflavored) 2. 8 oz. Unsweetened Almond Milk 3. Add the protein powder and almond milk to the blender. 4. Dump the contents of the bag into the blender. 5. Blend for 15-20 seconds. 6. Enjoy over ice or as is
1. 1 scoop MGN Whey Isolate (Vanilla) 2. 8 oz. Unsweetened Almond Milk 3. Add the protein powder and almond milk to the blender. 4. Dump the contents of the bag into the blender. Blend for 15-20 seconds. 5. Enjoy over ice or as is
1. 2. 3. 4.
1 scoop MGN Whey Isolate (Vanilla) 8 oz. Unsweetened Almond Milk Instructions: Add the protein powder and almond milk to the blen der. 5. Dump the contents of the bag into the blender. Blend for 15-20 seconds. 6. Enjoy over ice or as is
SWEET POTATO PROTEIN WAFFLES
SWEET POTATO PROTEIN WAFFLES SERVINGS: | PREP TIME: 1 MIN | COOK TIME: 5 MIN Protein waffles are an extra special treat when you want to enjoy a macro friendly breakfast. These waffles are free of gluten and grains and filled with the highest quality protein when you need a boost before or after a workout. Enjoy with this banana cream topping and a side of bacon for an extra special treat!
INSTRUCTIONS:
INGREDIENTS:
1. Combine all ingredients together in a blender or medium-mixing bowl using a whisk.
Waffle Recipe:
2. Heat a waffle griddle and spray with zero calorie butter flavor spray. Power mixture onto griddle. Cook for 2-3 minutes. Remove with tongs. 3. Top with " of the banana crème topping (optional)
1 scoop Whey Protein Isolate in Vanilla " cup Liquid Egg Whites " cup Mashed Sweet Potatoes (can sub with " cup dry instant oats) # cup Almond Milk 1 tsp. Cinnamon # tsp. Baking Powder Banana Crème Topping:
banana xanthan gum " cup unsweetened almond milk " scoop whey protein isolate vanilla 1 TBSP Coconut Butter
WAFFLE MACROS:
Serving Size~ 1 Waffle Calories (kCal) – 242 Total Fat- 1g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 1mg Sodium- 373mg Potassium- 512mg Total Carbohydrate- 22g Dietary Fiber- 4g Sugars- 5g Protein- 40g
" medium # tsp
BANANA CREME MACROS:
Serving Size~ " of the crème sauce Calories (kCal) – 115 Total Fat- 6g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 0mg Sodium- 101mg Potassium- 176mg Total Carbohydrate- 8g Dietary Fiber- 1g Sugars- 5g
LUNCH
PINEAPPLE CILANTRO SHRIMP STIR-FRY
PINEAPPLE CILANTRO SHRIMP STIR-FRY SERVING SIZE: 3 | PREP TIME: 3 MIN | COOK TIME: 10 MIN This brilliant stir-fry is full of incredibly fresh ingredients that pack tons of flavor without adding a ton of unnecessary calories. Enjoy this light and savory protein sou rce with everything from veggies, a salad, with rice, or even as a shrimp soft taco. The possibilities are endless for this easy recipe!
INSTRUCTIONS:
INGREDIENTS:
2. Add raw to the skillet and sauté with garlic for on medium high heat for 3-4 minutes per side and cover with lid. Cook just until shrimp goes from clear to an opaque white/bright orange color, then add pineapple. Stir-fry for 2-3 minutes on high until pineapple starts to caramelize.
1Lb Raw Shrimp (Tails Removed) 3 Cloves Garlic, Chopped 2 Tbsp Soy Sauce 8Oz. Diced Pineapple # Cup Fresh Cilantro, Chopped Squeeze Of Lime (Optional) Olive Oil Spray
3. Add soy sauce and cilantro to skillet and stir-fry for an additional 30seconds until all ingredients are well mixed.
MACROS:
1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 seconds
4. Remove from heat and serve immediately. Add a squeeze of lime before serving.
MEAL PREP TIPS: 1. Pairs well with rice or the green veggies of your choice. Also works well as a shrimp soft taco for an easy family friendly meal. 2. Optional toppings include hot sauce, jalapeños, salsa, or light crumbles of cheese. 3. Stores in the fridge for 3-4 days. To reheat, put in a microwave safe container on high for 2 minutes.
Macros: Calories (kCal) – 147 Total Fat- 2 g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 220mg Sodium- 1469mg Potassium- 150mg Total Carbohydrate 1 0g Dietary Fiber- 1g Sugars- 5g Protein- 22g
GOAT C HEE SE WATERMELON RADISH SALAD
GOAT CHEES E WATERME LON RADISH SALAD SERVINGS: 4 | PREP TIME: 5 MIN | COOK TIME: NO COOKING If you are completely new to the watermelon radish, this vibrant ingredient can be enjoyed raw or pickled and is a fantastic addition to salads. This blackened chicken salad paired with goat cheese and w atermelon radish is a light, refreshing, and filling way to stay on track without sacrificing flavor or satiety.
INSTRUCTIONS: 1. In a medium bowl add arugula or mixed greens of your choice, sliced watermelon radish and toss with the juice from 2 limes. 2. Top with 16oz. of blackened chicken and top with 4 tbsp of crumbled goat cheese. Almonds, pistachios, or pumpkin seeds can be used as a lactose free alternative to the crumbled goat cheese.
MEAL PREP TIPS: 1. Chicken can be easily paired with the veggie dish or carbs of your choice. 2. Recipe can be scaled up to support meal planning for an entire week. 3. Best if stored in the fridge in an airtight container. Keeps for 5 days.
INGREDIENTS:
16Oz. Cooked Blackened Chicken* (See Page 56) 16Oz. Watermelon Radish 8 Cups Arugula Or Mixed Greens Of Your Choice 4 Oz. TraderJoe’s Crumbled Goat C heese Juice From 2 Limes Sea Salt (Optional To Taste) Freshly Ground Black Pepper (Optional To Taste) MACROS:
Serving Size~ 1/4th of Salad Calories (kCal) – 233 Total Fat- 9g Saturated Fat- 4g Trans Fat- 0g Cholesterol- 110mg Sodium- 205mg Potassium- 286mg Total Carbohydrate- 6g Dietary Fiber- 3g Sugars- 0g Protein- 33g
BLACKENED CHICKEN SALAD
BLACKENED CHICKEN SALAD SERVINGS: 4 | PREP TIME: 5 MIN | COOK TIME: NO COOKING The biggest fail when it c omes to meal prep is bland lifeless chicken. The key to mouth watering macro-friendly chicken is all in the cooking and seasoning technique. I came up with this method on bikini contest prep where I legit needed food that had real flavor but didn’t compromise my ability to reach my goals. Enjoy this juicy blackened chicken recipe anytime you want to lean out.
INSTRUCTIONS:
INGREDIENTS:
1. Pre-heat oven to 350F.
4. Lightly coat the non-stick grill pan with Kasandrinos olive oil lightly sprayed from a MISTO. (If you do not have a MISTO, substitute with a light spray of the aerosol olive oil of your choice)
16Oz. Boneless Skinless Chicken Breast 2 Tbsp Thyme 2 Tbsp Garlic Powder 2 Tbsp Oregano 2 Tbsp Smoked Paprika 1 Tbsp Cayenne Kasandrinos Extra Virgin Olive Oil
5. Sear each chicken breast for 60 seconds per side on high with searing lid/press. Turn heat off on stove and place entire grill pan into oven with searing lid on top of chicken. Bake for 15-20 minutes.
Blackened Chicken Tomato Salad:
2. Wash hands before handling food. Combine all seasonings together in a shallow dish. 3. Liberally cover both sides of each chicken breast with seasoning.
6. Using an oven mitt, carefully remove grill pan from oven. Once cooled, place chicken breasts on a clean cutting board. Slice chicken along the width of the chicken spaced approximately 1 inch apart from each other. Store in zip lock baggies or Tupperware and refrigerate until ready to use. Enjoy hot (freshly cooked, reheated, or cold on a salad. 7. In a small bowl, add spinach, heirloom cherry tomatoes sliced into quarters, corn, cilantro, jalapeño, and olive oil. Top with 16oz. of blackened chicken and liberally use fresh limes to dress the salad. Optional toppings include red onion, scallions, hot sauce, white wine vinegar, apple cider vinegar, sea salt, or freshly ground black pepper.
MEAL PREP TIPS: 1. Chicken can be easily paired with the veggie dish or carbs of your choice. 2. Recipe can be scaled up to support meal planning for an entire week. 3. Best if stored in the fridge in an airtight container. Keeps for 5 days.
Blackened Chicken:
16Oz. Cooked Blackened Chicken 8 Cups Spinach 20 Mini Heirloom Cherry Tomatoes 12 Tbsp Fresh Cilantro, Diced 4 Tbsp Frozen Roasted Corn Squeeze Of Lime 8 Tsp. Kasandrinos Extra Virgin Olive Oil Jalapeno Slices (Optional) Red Onions (Optional)
MACROS: Serving Size~ 1/4th of Salad Calories (kCal) – 272 Total Fat- 13g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 90mg Sodium- 135mg Potassium- 703mg Total Carbohydrate- 12g Dietary Fiber- 1g
JALAPEÑO SUN DRIED TOMATO BURGERS
JALAPEÑO SUN DRIED TOMATO BURGERS SERVINGS: 8 X 4OZ BURGER PATTIES | PREP TIME: 15 MIN | COOK TIME: 8 MIN I have always been a fan of spicy foods my entire life. It wasn’t until I started taking my nutrition more seriously that I realized that adding an element of heat to your meals can help minimize the need for high calorie toppings like cheeses and sauces loaded with sugar. Keep things interesting with this amazing flavor profile of spicy and savory ingredients for the ultimate spicy burger.
INSTRUCTIONS: 1. Using clean heads, mix together ground beef, cilantro, sun dried tomatoes, garlic, jalapeños, cumin, paprika, and salt/pepper in a large mixing bowl. 2. Divide mixture and form into 8 patties. 3. Grill over medium-high heat and flip when bottom side of burger no longer sticks to the grill grates for 6 to 8 minutes. Continue cooking to the temperature of your choice. If not using the grill, you can use a skillet by cooking 3-4 minutes per side. You can cook more or less depending on how you like your beef cooked. Serve immediately.
MEAL PREP TIPS: 1. Freezer friendly recipe. Before cooking, take formed patties and place on a tray lined with parchment paper. Freeze for 20-30 minutes until solid, then place in labeled freezer bags. Best if used within 4 months. To defrost, allow the hamburger patties to defrost by transferring from the freezer bag to a glass or plastic container in the fridge. An alternative defrosting method is to place the patties separately in a plastic bag and submerge in a bowl of cold water for 30-45 minutes. 2. Great with caramelized onions (see recipe page 120), lettuce wraps, or with a perfectly poached egg on top. 3. Budget friendly meal
INGREDIENTS:
2Lbs 93% Lean Ground Beef 2 Jalapeño Peppers (Seeds Removed Optional) # Cup Fresh Cilantro, Chopped # Cup Sun Dried Tomatoes, Chopped 4 Garlic Cloves, Chopped 1 Tbsp Cumin 1 Tbsp Paprika Sea Salt/Pepper (Optional) MACROS: (PER BURGER)
Calories (kCal) – 183 Total Fat- 8g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 61mg Sodium- 68mg Potassium- 99mg Total Carbohydrate 2g Dietary Fiber- 1g Sugars- 1 g Protein- 24g
MEDITERRANEAN GLUTEN FREE PASTA SAL AD
MEDITERRANEAN GLUTEN FREE PASTA SA LAD SERVINGS: 6 | PREP TIME:20 MIN | COOK TIME:I love the flavors of Greek style dishes. This recipe features some of my favorite Mediterranean flavors packed into one awesome salad. Not only do the chickpeas make this salad more filling, this light, yet filling recipe is a healthy fresh new meal that you can build into your regime when you want to mix it up.
INSTRUCTIONS: 1. Hard boil 12 whole eggs. Once cooled, remove shells and remove egg yolks. Discard yolks. Chop egg whites. 2. Drain and rinse 1 16oz. can of garbanzo beans. 3. Combine with chopped cherry tomatoes, chopped cucumber, and eggs. Toss with olive oil and apple cider v inegar. 4. Top with sliced pitted Kalamata olives and finely chopped basil. Serve cold.
MEAL PREP TIPS: 1. This recipe is extremely versatile, as it makes a great side dish or a quick and healthy snack. It also makes a wonderful salad topper that pairs perfect with a grilled chicken breast 2. Store cold, keeps for 3-4 days refrigerated. 3. Great for summer picnics and potluck gatherings.
INGREDIENTS:
24 Oz. Cucumber 12 Egg Whites (Hardboiled) 8Oz. Cherry Tomatoes 10 Pitted Kalamata Olives (15G) 1.5 Cup Garbanzo Beans Canned 2 Tbsp Olive Oil # Cup Apple Cider Vinegar 10 Basil Leaves, Fresh MACROS: (PER BURGER)
Calories (kCal) – 172 Total Fat- 7g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 0mg Sodium- 386mg Potassium- 302mg Total Carbohydrate- 17g Dietary Fiber- 4g Sugars- 4g Protein- 12g
VEGGIE EGG WHITE FRIED RICE
VEGGIE EGG WHITE FRIED RICE SERVINGS: 2 | PREP TIME: 3-5 MIN | COOK TIME: 5 MIN Looking for extra protein but can’t stand egg whites? Try this simple and delicious fried rice as an easy way to p ack extra protein into your day without adding unwanted fats. You can create unlimited variations off of this recipe with an array of seasonings and veggies to suit your palate and make great meals with left overs.
INSTRUCTIONS: 1. Cook rice according to package instructions and set aside. 2. Spray a non-stick skillet with olive oil spray. Sauté garlic for 30-45 seconds and then add the liquid egg whites. Scramble for 30 seconds. 3. Add the mushrooms and broccoli to the skillet and top with 1 tbsp of soy sauce. Cover skillet with a lid and allow the veggies to cook down for 60-90 seconds.
INGREDIENTS:
1 Cup Cooked White Rice 1 1/4 Cup Liquid Egg Whites 2 Cloves Of Garlic, Chopped " Cup Sliced Baby Bella Mushrooms " Cup Chopped Broccoli 2 Tbsp Soy Sauce (Or Coconut Aminos)
4. Open lid and add the cooked rice. Top with 1 tbsp of soy sauce and stir fry for 30 seconds. 5. Remove from heat and top with sriracha hot sauce (optional).
MACROS:
Calories (kCal) – 205 Total Fat- 0 g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 260mg Potassium- 518mg Total Carbohydrate- 26 g Dietary Fiber- 2g Sugars- 1g Protein- 22g
BLACK BEAN SPAGHETTI PASTA
BLACK BEAN SPAGHETT I PASTA SERVINGS: 2 | PREP TIME: 2 MIN | COOK TIME: 10 MIN One of the biggest challenges for those who eat a plant-based diet is getting enough protein to reach their daily macronutrient goals. Whether you select plant based protein sources due to intolerances to animal based proteins, or if it is for religious or ethical reasons, there ARE ways to get your protein from plant and this meal is one of them. This black bean pasta is a game changer at 25grams of protein per serving with an amazing spaghetti-like texture. Enjoy this simple Asian inspired stir fry for the ultimate in p lant based nutrition.
INSTRUCTIONS: 1. In a medium sauce-pan, bring water to a boil and cook pasta for 3-5 minutes until al dente. Drain in a colander and set aside. 2. Add sesame oil to a skillet set high and add the frozen peas, bell peppers, and mushrooms. Stir-fry ingredients for 60 seconds, then add soy sauce and cover for 30 seconds. This should generate steam to help cook down the veggies until they are still bright and moderately crunchy without being soggy. 3. Reduce heat to medium low and add cooked pasta to skillet. Stir-fry for 30 seconds to coat noodles and remove from heat. Serve immediately.
MEAL PREP TIPS: 1. Excellent plant based protein source. 2. Easy to prepare in bulk for 3-4 days at a time. 3. Versatile protein source that can be enjoyed with the veggies of your choice for a variety of flavor profiles.
INGREDIENTS:
6Oz. Explore Cuisine Black Bean Spaghetti Pasta 4Oz. Red Bell Peppers 2Oz. Frozen Peas 2Oz. Uncooked Baby Bella Mushrooms 4 Tsp Sesame Oil 2 Tbsp Soy Sauce MACROS:
Calories (kCal) – 457 Total Fat- 12g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 0mg Sodium- 1064mg Potassium- 2173mg Total Carbohydrate- 4 3g Dietary Fiber- 21g Sugars- 9g Protein- 43g
OPE N FACED CH ICK EN AVOCADO TOAST
OPEN FACED CHICKEN AVOCADO TOAST SERVINGS: 1 | PREP TIME: 2 MIN | COOK TIME: NA When you want a simple, yet nutritious meal, this is one of the most amazing ways you can nourish yourself. Enjoy the satiating flavor from avocado coupled with the juicy cilantro lime chicken finished with a toasted delight of whole grains. Simple, easy, and budget friendly!
INSTRUCTIONS:
INGREDIENTS:
1. Toast 2 slices of bread.
Recipe)
2. Top with avocado and spread using a butter knife.
2 Slices Dave ’s Killer Bread " Medium Avocado Sea Salt An d Pepper (To Taste) Squeeze Of Lime (Optional)
3. Top with cilantro lime crock pot chicken on each slice as shown in the photo. Season with sea salt and pepper and a squeeze of lime (optional).
4Oz. Cilantro Lime Crock Pot Chicken (See
MACROS:
Calories (kCal) – 408 Total Fat- 21g Saturated Fat- 4g Trans Fat- 0g Cholesterol- 56mg Sodium- 318mg Potassium- 795mg Total Carbohydrate- 31g Dietary Fiber- 13g Sugars- 4g Protein- 31g
SMOKED SALMON, EGG & KALE SALAD
SMOKED SALMON, EGG, & KALE SALAD SERVINGS: | PREP TIME: 3 MIN | COOK TIME: 2 MIN Rethink breakfast, brunch, or lunch with real whole foods paired together in a unique way. Enjoy a bed of nutrient dense greens topped with smoked salmon, avocado, and a whole egg for the win!
INSTRUCTIONS: 1. Arrange a bed of kale or greens on a plate or bowl. 2. Top with avocado and smoked salmon. Top with an over easy egg and enjoy! 3. Top with apple cider vinegar or a squeeze or lemon and then top with sea salt and black pepper (optional).
INGREDIENTS:
2 Cups Of Kale (Or Greens Of Your Choice I.E. Spinach, Arugula, Etc.) 3Oz. Smoked Salmon # Medium Avocado 1 Whole Egg MACROS: (PER SAUSAGE)
Serving Size~ Entire Salad Calories (kCal) – 295 Total Fat- 15g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 206mg Sodium- 696mg Potassium- 1053mg Total Carbohydrate- 15 g Dietary Fiber- 7g Sugars- 3g Protein- 28g
GRILLED CHICKEN MARINADES
GRILLED CHICKEN MARINADES SERVINGS: 2 PER BAG | PREP TIME: 5 MIN | COOK TIME: 15-20 MIN Break out of your routine of bland, lifeless chicken and grill up these tasty recipes for incredible flavor in your meals. Enjoy flavorful marinades made from real ingredients instead of artificial processed flavors for the ultimate in reaching your health and fitness goals!
INGREDIENTS: ORANGE CHILI
INGREDIENTS: CILANTRO HONEY
INGREDIENTS: CARIBBEAN JERK
Per 8 oz chicken breast (serves 2): 1 tbsp olive oil # cup sweet chili sauce # cup fresh squeezed orange juice 1 tbsp red pepper flakes
LIME MARINADE
Per 8 oz chicken breast (serves 2): 1 tbsp olive oil " tsp dried thyme leaves " tsp allspice 1 tbsp brown sugar # tsp salt # pepper # tbsp garlic powder # tsp cinnamon 1/8 tsp cayenne 1 tbsp lime juice
MACROS:
Calories: 166.2 Carbs: 5.2g Protein: 26g Fat 4.6g
Per 8 oz chicken breast (serves 2): 1 tbsp olive oil 1 tbsp lime juice 2 tsp honey # cup cilantro leaves, chopped 1 clove garlic, minced 1/8 tsp salt MACROS:
Calories: 155 Carbs: 2.4g Protein: 26g Fat 4.6g
MACROS:
Calories: 155 Carbs: 2.4g Protein: 26g Fat 4.6g
DINNER
BRAISED RED WINE MEATBALLS
BRAISED RED WINE MEATBALLS SERVINGS: 4 (24 TOTAL MEATBALLS - 6 PER SERVING) PREP TIME: 10 MIN | COOK TIME: 90 MIN This macro-friendly meatball makeover packs intense flavor and moisture using this unique meal p rep technique that requires a little more patience but is worth every last bite when pairing these decadent meatballs with a low carb pasta alternative like spaghetti squash or zoodles for the win!
INSTRUCTIONS: 1. Pre-heat oven to 300F. 2. Add ground beef to a medium bowl. 3. Combine chopped garlic, egg, oregano, paprika, garlic powder, and black pepper. With clean hands, evenly distribute spices throughout meat. 4. Roll meatballs ~1 tbsp of meat per ball. Makes 24 total meatballs. 5. Place a dutch oven on stove and set to medium high. Add 2 Tbsp of ghee to the pot, once melted braise meatballs in batches of 6 f or approximately 45 seconds per side. Use thongs to handle meatballs for braising, turning over, and removing from pot. Set braised meatballs aside on a separate clean plate. 6. Add onions to pot and sauté for 30-60 seconds using a non-metal spatula. Add red wine and diced tomatoes. Allow contents to come to a light boil, then turn stove off. 7. Using thongs, transfer meatballs into sauce. Cover with lid. Using oven mitts, carefully transfer dutch oven into oven set at 300F for 90 minutes. 8. Carefully remove from oven and allow to sit with lid for an extra 10-15 minutes. Makes 4 servings. 9. Allow contents to cool at room temperature for 20 minutes before refrigerating. Keeps for 4 days refrigerated.
MEAL PREP TIPS: 1. Great for serving at a family dinner, potluck, or holiday gathering 2. Can store as a bulk protein source for variety if you do not wish to pre-portion out every single meal. 3. Pairs well with spaghetti squash for a low carb alternative to “spaghetti and meatballs.”
INGREDIENTS:
1Lb 93% Lean Ground Beef Or Ground Turkey 3 Cloves Chopped Fresh Garlic 1 Large Egg 1 Cup Greens Of Your Choice (I.E. Spinach Or Kale Diced 2 Tbsp Oregano 1 Tsp Paprika 1 Tbsp Garlic Powder 1 Tsp Black Pepper 2 Tbsp Ghee (Can Substitute With Extra Virgin Olive Oil) " Medium Onion, Chopped 1 Cup Red Wine 1 X 14.5Oz Can Of Diced Tomatoes Sea Salt/Freshly Ground Black Pepper (To Taste) MACROS:
Serving Size ~4oz. (6 meatballs in sauce) Calories (kCal) – 301 Total Fat- 17g Saturated Fat- 8g Trans Fat- 0g Cholesterol- 117mg Sodium- 261mg Potassium- 213mg Total Carbohydrate- 10g Dietary Fiber- 2g Sugars- 4g Protein- 27g
BLACKENED SHRIMP SAUTÉ
BLACKENED SHRIMP SAUTÉ PREP TIME: 2 MIN | COOK TIME: 5-6 MIN Enjoy insanely delicious flavor when you want variety with your protein sources with this easy blackened shrimp recipe. Making your seasoning b lend from scratch allows a much cleaner and healthier flavor instead of alternatives loaded with empty sugars and excessive salt.
INSTRUCTIONS: 1. Wash hands before handling food. Combine all seasonings together in a shallow dish. 2. Liberally season shrimp. 3. Lightly coat the non-stick grill pan with Kasandrinos olive oil lightly sprayed from a MISTO. (If you do not have a MISTO, substitute with a light spray of the aerosol olive oil of your choice) 4. Sauté seasoned shrimp in 1 TBSP of olive oil about 5-6 minutes on high. Allow shrimp to blacken with the high heat but continue to stir-fry to ensure they do not get burnt. 5. Optional toppings include red onion, scallions, hot sauce, white wine vinegar, apple cider vinegar, sea salt, or freshly ground black pepper. Makes 4 servings.
INGREDIENTS:
16Oz. Raw Shrimp (Tails Removed) 2 Tbsp Thyme 2 Tbsp Garlic Powder 2 Tbsp Oregano 2 Tbsp Smoked Paprika 1 Tbsp Cayenne 1 Tbsp Kasandrinos Extra Virgin Olive Oil MACROS:
Serving Size~ 4oz. Calories (kCal) – 139 Total Fat- 5g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 165mg Sodium- 645mg Potassium- 159mg Total Carbohydrate- 7 g Dietary Fiber- 2g Sugars- 0g Protein- 16g
CILANTRO LIME CROCK POT CHICKEN RECIPE
CILANTRO LIME CROCK POT CHICKEN RECIPE SERVINGS: 12 | PREP TIME: 2 MIN | COOK TIME: 4-6 HOURS I love shredded chicken. I will often make large batches of it and freeze in meal size portions. Tender and juicy seasoned shredded chicken breast slow cooks with a flavorful and light cilantro lime sauce. This meal is packed with flavor and absolutely d elicious!
INSTRUCTIONS: 1. Add all ingredients to a crock-pot. 2. Set to low and allow chicken to cook for 4-6 hours on low. Four hours will be sufficient if starting with raw chicken. Six hours if starting with frozen chicken. 3. Shred chicken with 2 forks inside of crockpot. Chicken should shred itself naturally with little handling. 4. Serve immediately. Optional additional fresh cilantro and Sriracha.
MEAL PREP TIPS: 1. This recipe is easily made as a make-ahead-freezer meal as well as you can toss all the ingredients in a 1 gallon freezer plastic bag and pop into the freezer. Just thaw the bag the night before in the refrigerator and dump the ingredients in your slow cooker when you are ready to rock & roll! 2. Serve as a filling in tacos, burritos, over rice, on toast, or with the starchy carbs and veggies of your choice. 3. Easy to prepare in bulk for 3 or more days at a time.
INGREDIENTS:
3Lbs Boneless Skinless Chicken Breast # Cup Extra Virgin Olive Oil # Cup Fresh Cilantro, Chopped # Cup Water # Cup Sriracha Hot Sauce 3 Cloves Fresh Garlic, Chipped 3 Limes Squeezed MACROS:
Calories (kCal) – 171 Total Fat- 7g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 56mg Sodium- 123mg Potassium- 271mg Total Carbohydrate- 3g Dietary Fiber- 0g Sugars- 1g Protein- 24g
ZOODLE POMODORO
ZOODLE POMODORO SERVINGS: 2 | PREP TIME: 10 MIN | COOK TIME: 10 MIN As a pasta lover, I quickly realized that my days of gargantuan sized portions were going to need to be a thing of the past if I wanted to maintain a lean physique year round. When I realized that zucchini could be easily made into a pasta-like texture with a simple tool, a whole world of possibilities opened up. While I do enjoy pasta once in a blue moon, this recipe keeps me in check without compromising texture or flavor with this low carb, high volume dish that can be enjoyed as often as your heart desires without the guilt!
INSTRUCTIONS: 1. Using a simple spiralizer (or tool of your choice) cut zucchini into noodles. 2. Put zoodles in a colander and sprinkle " tsp sea salt per zucchini used. Allow to sit for 15 minutes tossed and salted to sweat out excess water. 3. Using a paper towel, gently blot excess water and salt. 4. Lightly spray a skillet with olive oil spray and sauté one clove of chopped garlic. Toss the zoodles for 60 seconds and serve on a plate immediately. There is a fine line between raw zoodles and wilted soggy noodles. Overcooking should be avoided at all costs.
Pomodoro Meat Sauce: 1. Lightly spray a skillet with olive oil spray and brown ground turkey on medium high for 8-10 minutes. While cooking, lightly season with sea salt, pepper, and cayenne (optional). Drain fat and juices and set cooked ground turkey aside in a bowl.
INGREDIENTS:
3 Medium Zucchini Squash (~196G Ea) Spiralized (To Yield Approximately 3 Cups Zoodles) Pomodoro Meat Sauce: 8Oz. Ground Turkey >93% Lean 12Oz. Heirloom Cherry Tomatoes 3 Tbsp Organic Tomato Paste 5 Cloves Fresh Garlic, Chopped Olive Oil Spray 8 Pitted Kalamata Olives, Sliced Cayenne Pepper (Optional) Sea Salt/Pepper (To Taste) Fresh Basil Garnish (Optional)
2. Lightly spray a skillet with olive oil spray and sauté garlic for 30 seconds on high.
MACROS:
3. Add Heirloom cherry tomatoes sliced in half to the skillet and sauté for 4-5 minutes on medium allowing tomatoes to cook down.
Calories (kCal) – 286 Total Fat- 12g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 91mg Sodium- 324mg Potassium- 1324mg Total Carbohydrate- 25g Dietary Fiber- 6g Sugars- 11g Protein- 27g
4. Add 8oz. of cooked ground turkey to skillet with tomatoes and top with tomato paste and olives. Mix well with a spatula until turkey is thoroughly coated with sauce for 30-60 seconds on medium heat. Once ready, serve half of the contents over 1.5 cups of zoodles for one serving. Meal Prep Tips:
• It is not recommended to freeze zoodles. Once frozen the excess water will crystallize and when they thaw they will be soggy. For meal prepping in advance it is suggested to spiralize, salt/sweat the zoodles, dab them dry with a paper towel and then store in an air-tight plastic baggie in a single serving size in the fridge for 3 days. It is recommended to consume them r aw, then microwaved with the protein of your choice for 1 minute on high if you are not able to cook them fresh before consuming. • Ground turkey can be substituted with ground beef, chicken, shrimp, tofu, or the protein source of your choice. • Pomodoro meat sauce can be served over spaghetti squash, spaghetti, sweet potatoes, or the veggies of your choice.
GRAIN FREE CILANTRO SPICE MEATBALLS
GRAIN FREE CILANTRO SPICE MEATBALLS SERVINGS: 16 MEATBALLS | PREP TIME: 15 MIN | COOK TIME: 30 MIN I really like this dish because I’m obsessed with bite-sized protein options and this spicy meatball recipe with an unexpected subtle note from the cilantro is one of my meal prep Sunday favorites for variety without the fuss.
INSTRUCTIONS:
INGREDIENTS:
4. Wash hands, then place tray inside the oven using a baking mitt. Allow cooking for 20-25 minutes, and then set the oven to broil for 60 seconds. Using an oven mitt, remove tray from oven.
1Lb 93% Lean Grass Fed Ground Beef* 6 Cloves Chopped Garlic " Cup Fresh Chopped Cilantro 2 Tbsp Soy Sauce** 1 Tbsp Cumin 2 Tbsp Chipotle Powder 2 Tsp. Paprika Light Spray Of Kasandrinos Olive Oil In A Misto Sriracha Hot Sauce (Optional)
5. Allow contents to cool at room temperature for 10 minutes before refrigerating. Keeps for 3-4 days refrigerated. Meatballs can be stored in Ziploc Baggies or the Tupperware of your choice.
*Can Substitute With Ground Turkey, Pork, Or Chicken
1. Pre-heat oven to 350F. 2. Combine chopped garlic, cilantro and spices with raw ground beef in a small mixing bowl. Using clean hands, fold ingredients together until they are evenly distributed. 3. Take approximately one heaping tablespoon of meat and roll into a ball in your hands. Place on a non-stick baking tray lightly coated in olive oil spray. Continue making meatballs with the entire contents of the ground beef.
**Use Coconut Aminos For A Soy Free Alternative
MEAL PREP TIPS: 1. Travel friendly protein source. 2. Easy to prepare in bulk for 3-4 days at a time. 3. Versatile protein source that can be enjoyed with the carb of your choice, as a lettuce wrap, sliders, or in a soup.
MACROS:
Serving- 1 Meatball Calories (kCal) – 49 Total Fat- 2g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 18mg
Sodium- 135mg Potassium- 25mg Total Carbohydrate- 1 g Dietary Fiber- 0g Sugars- 0g Protein- 6g
JAMAICAN JERK CHICKEN
JAMAICAN JERK CHICKEN SERVINGS: 12 | PREP TIME: 15 MIN COOK TIME: 4 HOURS (SLOW COOKER) + 3 MINUTES (BROIL) Experience all of the kick and flavor of jerked chicken without the added sugars and excess oils from frying. This simple recipe is family friendly and the perfect way to add some variety to your meals and impress your friends and family with your he althy cooking skills!
INSTRUCTIONS:
INGREDIENTS:
2. Pre-heat oven to “broil” and move the baking rack to the bottom increasing the distance between the rack and heating element.
6 Lbs Chicken Leg Quarters Cut Into Pieces 1 Cup Soy Sauce 10 Cloves Garlic, Diced 2 Limes Juiced 1 Serving Jamaican Seasoning Blend (See Below)
3. Line a baking sheet with parchment paper. Place slow cooked chicken on the tray, then lightly spray with olive oil spray. Broil for 6-8 minutes per side.
Jamaican Seasoning Blend
1. Place all ingredients except the coconut sugar in a crock pot set to high. Slow cook for 4 hours on low.
4. Sprinkle coconut sugar on top of chicken before broiling the last side to caramelize the top layer of the chicken for 2-3 minutes. Serve immediately.
MEAL PREP TIPS: 1. Great for added variety when grilled chicken breast needs a break. 2. Easy to prepare in bulk for 3 days at a time. 3. Budget friendly meal
4 TBSP Allspice 2 TBSP Nutmeg 2 TBSP Ground Cinnamon 2 TBSP Black Pepper 2 TBSP Thyme 1 TBSP Cayenne Pepper MACROS:
Calories (kCal) – 200 Total Fat- 10.6g Saturated Fat- 2.7g Trans Fat- 0g Cholesterol- 105mg Sodium- 117mg
Potassium- 292mg Total Carbohydrate 4.6g Dietary Fiber- 1.2g Sugars- 1.4g Protein- 20.3g
JAMAICAN SPICE BLEND SERVINGS: 8 TSP | PREP TIME: 2 MIN | COOK TIME: NA About 8 years ago I won a trip to Jamaica and tried authentic Jamaican cuisine for the first time in my life. Needless to say I was hooked and bought every spice in the airport gift shop before heading home. Unfortunately the stuff they sold didn’t come anywhere near the intensity of the seasoned food I had that was slow roasting over an open grill pit all day on the beach. This spice blend is macro-friendly and packs more heat and flavor per bite than any grocery store pre-mixed blend. This is great as a dry rub on grilled chicken, fish, steak, or just about anything else!
INSTRUCTIONS: 1. Blend all ingredients together in a spice grinder or mini-food processor (or you may also just stir together if you like more texture. 2. Store in an airtight container until ready to use. 3. To use, rub spice mix onto the meat of your choice using approximately 1-2 teaspoon per ounce of meat.
INGREDIENTS:
2 Tbsp All Spice 1 Tbsp Cinnamon 1 Tbsp Paprika 1 Tbsp Nutmeg 1 Tbsp Thyme 1 Tbsp Cayenne 2 Tsp Cloves 1 Tsp Garlic Powder Salt/Pepper To Taste (Optional) MACROS:
Calories (kCal) – 139 Total Fat- 6g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 0mg Sodium- 26mg Potassium- 337mg Total Carbohydrate- 28g Dietary Fiber- 12g Sugars- 1g Protein- 3g
FILET MIGNON BACON MUSHROOM SKILLET
FILET MIGNON BACON MUSHROOM SKILLET SERVINGS: 2 | PREP TIME: <5 MIN | COOK TIME: 15 MIN It’s rare occurrence when I go out to eat and experience a meal better in price and quality than one I could have made at home. When counting your macros, it’s nice to enjoy a nice steak and wine dinne r occasionally without compromising your goals. This recipe is simple yet delivers the most tender and flavorful lean steak for a nice meal for 2.
INSTRUCTIONS: 1. Pre-heat oven to 350F. 2. Pan-fry 2 slices of bacon in a non-stick skillet using a non-metal spatula. 3. Once bacon is thoroughly cooked, set aside. Sauté 2 cloves of chopped garlic in bacon grease on medium for 30-60 seconds. 4. Sprinkle fresh ground pepper and sea salt over both sides of each steak. Place seasoned steaks on a non-stick grill pan with a metal searing lid/press. 5. Cook steaks on high for approximately 60 seconds per side. Add mushrooms and fresh thyme to the grill pan, then turn stove top off and place entire grill pan with searing lid into oven for 10-15 minutes or to the temperature of your liking. 6. Using 2 oven mitts, carefully remove pan from oven remove lid and add 2 slices of bacon (chopped into piece) back into the pan. Serve immediately. Optional topping of gorgonzola cheese crumbles for extra flavor. Makes 2 servings, macros include 1 x 3oz. glass of red wine per person.
Useful Tools: Non-stick grill pan with searing lid/press
MEAL PREP TIPS: 1. Great for a “date night” at home 2. Can easily pair extra carb based sides and cheese toppings for your significant other that may not be watching their macros. 3. Great splurge when added variety is a must have
INGREDIENTS: 2 X 3 Oz. Filet Mignon Steaks 2 Slices Bacon 2 Cloves Garlic 10 Oz. Baby Bella Mushrooms Fresh Thyme Sea Salt To Taste Freshly Ground Black Pepper To Taste 2 X 3Oz. Glasses Of Red Wine Of Your Choice Optional Topping: Gorgonzola Cheese Crumbles
MACROS: Calories (kCal) – 260 Total Fat- 7g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 52mg Sodium- 1120mg Potassium- 583mg Total Carbohydrate- 8g Dietary Fiber- 3g Sugars- 2g Protein- 27g
MINI-MEATLOAF MUFFINS
MINI-MEATLOAF MUFFINS SERVINGS: 6 | PREP TIME: 10 MIN | COOK TIME: 40-45 MIN Enjoy this gluten free meatloaf recipe transformed into single serve muffins for the utmost in convenience for your food prep. You can also create this as a single loaf if you don’t have a 6-cup mu ffin tin. With just the right amount of cheese to add flavor without ruining your daily macros you will love this easy recipe and use it for years to come!
INSTRUCTIONS: 1. Pre-heat the over to 350F 2. In a large bowl, combine all ingredients (except tomato paste and gorgonzola cheese) 3. Place meatloaf mixture into a 6-cup jumbo muffin pan lightly coated with Kasandrinos Olive Oil Sprayed with a MISTO. 4. Bake for 40 minutes. 5. Remove from oven and top with tomato paste. 6. Makes 6 Servings.
INGREDIENTS:
1Lb 93% Lean Grass Fed Ground Beef 2 Large Eggs 4Oz. Chopped Zucchini 4Oz. Chopped Onion 2 Tbsp Oregano 1 Tbsp Sriracha 2 Tsp. Garlic Powder 2 Tsp. Paprika Sea Salt (To Taste) 6 Tbsp Tomato Paste 6 Tsp. Crumbled Gorgonzola Cheese MACROS:
Servings- 6 Serving size-1 muffin Calories (kCal) – 172 Total Fat- 8g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 107mg
Sodium- 503mg Potassium- 171mg Total Carbohydrate- 5 g Dietary Fiber- 2g Sugars- 2g Protein- 19g
SHREDDED CHIPOTLE BE EF TACOS
SHREDDED CHIPOTLE BEEF TACOS SERVINGS: 16 | PREP TIME: 15 MIN | COOK TIME: 8 HOURS Experience the most delicious, juicy, and easy shredded beef with this slow cooked treat. This is an excellent way to enjoy a variety of meals and feed several people when you are on a budget yet still want your food to taste great.
INSTRUCTIONS: 1. Place a 3lb beef roast in a slow cook set to low. Top with all “slow cooker” ingredients. Cover with lid and set to low for 8 hours. 2. After 6 hours, turn slow cooker to “off” and use tongs to carefully remove the pork into a large mixing bowl. Carefully shred apart pork using 2 forks. Once the entire roast is shredded, pour all of the juice from the slow cooker over the meat. 3. Add post slow cooked seasonings to the shredded meat and thoroughly incorporate the spices into the shredded meat.
INGREDIENTS:
3lb Bottom Round Beef Roast 1.5 cup Beef Broth 4 Dried Chipotle Peppers 1 Large Red Onion, chopped 4 Garlic Cloves 1 Lime Squeezed 4 TBSP Cumin 1 TBSP Chili Powder
4. Allow cooling before serving. Top with cilantro as an optional garnish. 5. Serve inside of tortillas with carrots, greens, jalapeños, onions, cheese, or with rice and veggies.
MACROS:
Serving Size~ 4oz. Calories (kCal) – 164 Total Fat- 5g Saturated Fat- 2g Trans Fat- 0g Sodium- 125mg Potassium- 67mg Total Carbohy drate-4g Dietary Fiber- 1g Sugars- 1g Protein- 26g
SKIN NY SPAGHETTI CARBONARA
SKINNY SPAGHETTI CARBO NARA SERVINGS: 1 | PREP TIME: 3 MIN | COOK TIME: 15 MIN If you miss pasta, the look is over for an e asy recipe you can truly enjoy! Try this healthy makeover on a delicious pasta dish that is high in protein and packed with flavor for when you want an amazing treat.
INSTRUCTIONS: 1. Bring 3 cups of water to a boil in a small saucepan. Cook pasta according to package instructions, drain and then set aside. 2. Cook 2 slices of bacon in a skillet and set aside. Sauté garlic in bacon grease on medium high for 30 seconds, then scramble the egg whites in for 30 seconds. 3. Add cooked pasta to the skillet and then crack a whole egg over the skillet. Stir-fry for another 30 seconds. Top with Italian parsley, red pepper, and crumbled bacon. Cook for another 30 seconds and then remove from skillet.
INGREDIENTS:
2Oz. Dry Spaghetti Pasta 2 Slices Bacon 2 Cloves Garlic, Minced " Cup Liquid Egg Whites 1 Whole Egg 2 Tbsp Chopped Italian Parsley 2 Tsp. Crushed Red Pepper MACROS:
Calories (kCal) – 308 Total Fat- 12g Saturated Fat- 4g Trans Fat- 0g Cholesterol- 201mg Sodium- 588mg Potassium- 408mg Total Carbohydrate-22g Dietary Fiber- 1g Sugars- 2g Protein- 28g
BRAISED TOMATO GARLIC CHICKEN
BRAISED TOMATO GARLIC CHICKEN SERVINGS: 8 | PREP TIME: 10 MIN | COOK TIME: 90 MIN If you love the flavor and ingredients of Italian food, you will fall in love with this braised tomato garlic chicken recipe. The first time I braised chicken I was absolutely shocked at how much the cooking technique impacted the flavor and texture of the meat. When you have more time to experiment or if you are cooking for a crowd this is a great recipe to take your cooking skills to the next level.
INSTRUCTIONS: 1. Pre-heat oven to 300F. 2. Pat drumsticks dry and season with salt, pepper, and paprika. 3. Place a dutch oven on stove and set to medium high. Add 2 TBSP of olive oil to the pot, once melted braise drumsticks in batches for approximately 45 seconds per side. Use thongs to handle drumsticks for braising, turning over, and removing from pot. Set braised drumsticks aside on a separate clean plate. 4. Add onions and garlic to pot and sauté for 30-60 seconds using a non-metal spatula. Add diced tomatoes. Allow contents to come to a light boil, then turn stove off. 5. Using thongs, transfer drumsticks into sauce. Add oregano and basil. Cover with lid. Using oven mitts, carefully transfer dutch oven into oven set at 300F for 90 minutes. 6. Carefully remove from oven and allow cooling with lid for an extra 10-15 minutes. Makes 4 servings. 7. Allow contents to cool at room temperature for 20 minutes before refrigerating. Keeps for 4 days refrigerated.
INGREDIENTS:
8 Chicken Drumsticks (With Bone, Skin On) 6 Cloves Chopped Fresh Garlic 2 Tbsp Dried Oregano 2 Tbsp Chopped Basil 2 Tbsp Olive Oil 1 Tsp Sea Salt 1 Tsp Paprika 1 Tsp Black Pepper " Medium Onion, Chopped 1 X 14.5Oz Can Of Diced Tomatoes Sea Salt/Freshly Ground Black Pepper (To Taste) # Cup Chopped Italian Parsley MACROS:
Serving Size ~ 1 Drumstick with sauce Calories (kCal) – 231 Total Fat- 13g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 90mg Sodium- 647mg
Total Carbohydrate- 4 g Dietary Fiber- 1g Sugars- 2g Protein- 23g
SRIRACHA LIME HONEY SALMON
SRIRACHA LIME HONEY SALMON SERVINGS: 2 | PREP TIME: 5 MIN | COOK TIME: 15 MIN My all time favorite source of protein by far is salmon. The rich flavor coupled with just the right amount of fat is something I genuinely look forward to eating in every meal I prepare it. This simple recipe takes that love of salmon over the top with the right amount of heat from sriracha hot sauce with balanced flavor from the honey without spoiling your macros. Enjoy this meal for yourself or as a nice sit down family meal!
INSTRUCTIONS: 1. Combine sriracha, honey and lime in a small bowl. 2. Lightly spray a non-stick skillet with olive oil spray and set to high. Cook salmon with the skin side up on the skillet and cover with a lid. 3. After 5 minutes, flip salmon filets and pour sriracha sauce over the salmon. 4. Reduce heat to medium and cook with the lid on for about 8-10 minutes or until salmon becomes flaky. Garnish with cilantro (optional). 5. Remove from heat and enjoy!
INGREDIENTS:
2 X 4Oz. Salmon Filets 4 Tbsp Sriracha Hot Sauce 1 Tbsp Honey Juice From 1 Lime Squeezed 2 Tbsp Cilantro, Chopped MACROS:
Serving Size ~1 x 4oz. Salmon Filet Calories (kCal) – 271 Total Fat- 9g Saturated Fat- 3g Trans Fat- 0g Cholesterol- 90mg Sodium- 601mg Potassium- 33mg Total Carbohydrate- 16g Dietary Fiber- 0g Sugars- 15g Protein- 28g
CHIMICHURRI FLANK STEAK
CHIMICHURRI FLANK STEAK SERVINGS: 6 | PREP TIME: 10 MIN | COOK TIME: 10 MIN Enjoy this insanely delicious, macro-friendly Argentinian grilled flank steak recipe wh en you want to kick your meal prep efforts up a notch. In South American, chimichurri is as common as ketchup in the US. This recipe is great for lunches and dinners, but I personally love it with an egg or two for breakfast!
INSTRUCTIONS: 1. Pre-heat broiler. 2. Pat dry flank steak with a paper towel. Rub steak with sea salt, paprika, and cumin. 3. Broil steak on a broiler pan about 4 inches from heat 6 minutes per side for medium-rare. Transfer to a cutting board and let stand 5 minutes. 4. Using a food processor, pulse the chimichurri sauce ingredients for 10-15 seconds until herbs are finely chopped. 5. Thinly slice steak as shown in the photo and top with sauce.
INGREDIENTS:
1 $ Cup Fresh Cilantro # Cup Fresh Italian Parsley 6 Cloves Garlic, Chopped 3 Tbsp Lime Juice 2 Tbsp Apple Cider Vinegar 1 Tsp. Oregano 1 Tsp. Cumin 0.5 Tsp. Sea Salt 0.5 Tsp. Crushed Red Pepper 0.5 Tsp. Black Pepper MACROS:
Serving Size ~3oz. flank steak Calories (kCal) – 196 Total Fat- 9g Saturated Fat- 4g Trans Fat- 0g Cholesterol- 75mg Sodium- 366mg Potassium- 131mg Total Carbohydrate- 3g Dietary Fiber- 1g Sugars- 0g
CHICKEN SAUSAGE STUF FED ACORN SQUASH
CHICKEN SAUSAGE STUFFED ACORN SQUASH SERVINGS: 4 | PREP TIME: 15 MIN | COOK TIME: 1 HOUR When you are feeling more creative about your meals, try this healthy rendition of a stuffed winter squash recipe that is high in protein and packed with savory flavor!
INSTRUCTIONS: 1. Pre-heat oven to 400F. Line a baking tray with foil and set aside. 2. Using a sharp knife, slice each acorn squash in half and remove the seeds with a spoon and then set aside. Roast the squash in the oven for 30 minutes. 3. While the squash is roasting prepare the sausage sauté in a non-stick skillet. Lightly spray a skillet with olive oil spray and sauté 2 cloves of garlic for 30 seconds. Then add the sausages to the skillet. Using a spatula, break the sausage down into crumbles and season with thyme and sage until browned. Add dried cranberries to the skillet and stir-fry for another 30 seconds and add a tbsp. of water to the skillet to generate steam to soften the cranberries. 4. Remove the baked acorn squash from the oven and spoon the sausage sauté evenly into the squash. Sprinkle with Parmesan cheese and roast in the oven for 10-15 minutes.
INGREDIENTS:
16Oz. Chicken Breakfast Sausage 2 Acorn Squash, Halved And Seeded " Cup Parmesan Cheese 4 Tbsp Dried Cranberries 2 Cloves Garlic 1 Tsp Sage 1 Tsp Thyme # Tsp Sea Salt # Tsp Fresh Black Pepper MACROS:
Serving Size~ 1 stuffed Acorn Squash Half Calories (kCal) – 341 Total Fat- 16g Saturated Fat- 6g Trans Fat- 0g Cholesterol- 73mg Sodium- 905mg Potassium- 759mg Total Carbohydrate- 3 0g Dietary Fiber- 4g Sugars- 5g Protein- 22g
LUMPIA FILIPINO EGGROLL
LUMPIA FILIPINO EGGROLL SERVINGS: NA | PREP TIME: 45-60 MIN | COOK TIME: 30 MIN Growing up half Filipino, lumpia was always a staple at every pot luck, holiday, or family get together. Unfortunately, these Filipino style e gg rolls are traditionally deep-fried where a family member, typically my Lola (Tagalog for grandma) would spend hours deep frying these in batches. Enjoy with healthy, macro friendly recipe make over that packs the same flavor and crunch without the added fats.
INSTRUCTIONS: 1. Pre-heat oven to 400F. 2. Brown turkey in a non-stick frying pan with thyme, garlic powder, oregano, cayenne, and liquid aminos. 3. Drain fat and stir fry in shredded carrots and diced celery. 4. Add 1oz. (or approx. 2 TBSP) of filling to each egg roll and wrap according to visual instructions. 5. Place wrapped lumpia on a baking tray lined with parchment paper. 6. Lightly spray lumpia with an olive oil spray. Bake for 6 minutes per side, broil to make extra crispy for 30-45 seconds (watch closely so they do not burn). 7. Allow to cool for 10 minutes before handling. Use thongs to remove and place on a serving dish. Can freeze or keep in the fridge for up to 4 days. Makes 21 egg rolls.
MEAL PREP TIPS: 1. Great to make in advance and store in the freezer 2. Convenient for an on the go snack. 3. Excellent for entertaining 4. Pairs well with a side of sriracha hot sauce, celery stalks, or baby carrots.
INGREDIENTS:
16oz. Ground Turkey 3oz. Shredded Carrots 3 stalks of Celery 1 tsp thyme 1 tsp garlic powder 1 tsp oregano 1 tsp cayenne 1 tbsp Bragg’s Liquid Aminos 1 Pack of Nasoya Egg Roll Wrappers (21 wrappers) 1 egg white MACROS:
Serving Size~ 1 egg roll Calories (kCal) – 89 Total Fat- 2g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 21mg Sodium- 215mg Potassium- 58mg Total Carbohydrate- 1 3g Dietary Fiber- 1g Sugars- 1g
LUMPIA STEP-BY STEP VISUAL INSTRUCTIONS INSTRUCTIONS: 1. Step #1- Place the egg roll wrapper on a clean flat surface as shown in the image below. 2. Step #2- Spoon 2 heaping tbsp of filling onto the egg roll leaving 1 " inch space on both ends. 3. Step #3- Fold both outer sides of the wrapper inwards. 4. Step #4- Fold up bottom end of egg roll wrapper so that it resembles an envelope. 5. Step #5- Tightly roll up contents forming a tight cigar-like shape. Leave a small triangle exposed. 6. Step #6- Dab finger in a separated egg white and dab contents onto the upper portion of the unrolled egg roll. It must be a separated egg white and not liquid egg whites. This liquid serves as the “glue” to seal the egg roll shut. 7. Step #7- Roll wrapper to seal shut. Repeat steps #1-6 until all of the filling is consumed. Place rolled wrappers on a tray lined with parchment paper until ready to bake or freeze until ready to bake.
POST-WORKOUT SHAKES / MEAL REPLACERS
DOUBLE CHOCOLATE FUDGE PROTEIN PUDDING
DOUBLE CHOC OLATE FUDGE PROTEIN PUDDING PREP TIME: 3-5 MIN | COOK TIME: 20 MIN Experience this game changing chocolate fudge pudding recipe that satisfies your sweet tooth and supports post workout recovery without adding extra fat, sugars, or artificial sweeteners.
INSTRUCTIONS:
INGREDIENTS:
1. Heat 8oz of almond milk in the microwave for 60 seconds in a microwave safe dish (I used a pyrex 2 cup glass measuring cup)
8Oz. Unsweetened Almond Milk 2 Tbsp Unsweetened Cocoa Powder 2G Xanthan Gum 2 Scoops Mgn Whey Protein Isolate
2. Weigh out 2g of xanthan gum on a food scale and gently sprinkle into warmed almond milk. Stir with spoon vigorously.
MACROS:
3. Add protein to mixture, one scoop at a time. Mix well with an immersion blender. 4. Evenly divide pudding in half by pouring into 2 containers. Refrigerate for a minimum of 2 hours or overnight before serving. Enjoy within 30 minutes of weight training for an amazing post-workout treat.
MEAL PREP TIPS: 1. Amazing post-workout alternative to protein shakes. 2. Great on the go snack as well as a healthy substitute when craving chocolate and sugary treats. 3. Keep refrigerated, keeps 2-3 days.
Serving Size~ 5.5oz Calories (kCal) – 147 Total Fat- 2g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 196mg Potassium- 330mg Total Carbohydrate- 6 g
CHERRY-ALMOND VANILLA SHAKE
CHERRY-ALMO ND VANILL A SHAKE PREP TIME: 3 MIN | COOK TIME: NA Enjoy a light fruity smoothie with just the right blend of almonds to balance the flavor in this nutrient dense shake. It’s easy to get into a rut with your protein shakes and this is an excellent way to mix it up without going overboard on the calories as most smoothie recipes tend to do.
INSTRUCTIONS: 1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw.
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor # Cup Dark Pitted Cherries 2 Tsp. Coarsely Chopped Raw Almonds 1 Tsp. Vanilla Extract 8 Oz. Unsweetened Almond Milk Ice (Optional) MACROS:
Calories (kCal) – 221 Total Fat- 6g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 1mg Sodium- 281mg Potassium- 316mg Total Carbohydrate-12g Dietary Fiber-3g Sugars- 8g Protein- 28g
OVERNIGHT APPL E P IE OATS
OVERNIGHT APPLE PIE OATS OA TS PREP TIME: 5 MIN | COOK TIME: OVER NIGHT When you are short for time in the morning and need a grab and go breakfast, overnight oats are the answer! This simple recipe is a decadent way to start the day with the flavor of a dessert without the excess sugars.
INSTRUCTIONS: 1. Add all of the ingredien ingredients ts to a 12oz mason mason jar. jar. Shake well. 2. Set mixture mixture in the fridge fridge overnight. overnight. Keeps in the the fridge for 4 days. days. 3. Shake well before before serving. serving. This meal meal is best when when served cold. cold.
INGREDIENTS: " Cup
Instant Oats 1 Scoop Whey Protein Isolate French Vanilla " Cup Unsweetened Almond Milk # Cup Chopped Apples 1 Tsp Ground Cinnamon 1 Tsp Vanilla Extract MACROS:
Serving size – 1 jar Calories (kCal) – 299 Total Total Fat- 4g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 1mg Sodium- 133mg Potassium- 232mg Total Total Carbohydrate- 3 5g Dietary Fiber- 5g Sugars- 5g Protein- 31g
GREEN APPLE PUMPKIN SHAKE
GREEN APPLE PUMPKIN SHAKE PREP TIME: 3 MIN | COOK TIME: NA If you are a pumpkin fanatic and have always wanted a healthier alternative to pumpkin spice lattes, this protein pumpkin bread is the ultimate game changer. Not only is this simple and convenient, it is free of lactose and gluten. Enjoy this seasonal treat without added sugars and fats.
INSTRUCTIONS:
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor Chopped Green Apples 2 Tbsp Raw Pumpkin Seeds 8 Oz. Unsweetened Almond Milk
# Cup
1. Combine all ingredie ingredients nts in a blender until well well mixed for about 15-30 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the the ice. Enjoy as-is or through a straw. straw.
MACROS:
Calories (kCal) – 246 Total Total Fat- 11g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 1mg Sodium- 376mg Potassium- 453mg Total Total Carbohy drate-9g Dietary Fiber-3g Sugars- 3g Protein- 30g
TOASTED COCONUT MANGO SMOOTHIE
TOASTED COCONUT-MANGO SMOOTHIE PREP TIME: 3 MIN | COOK TIME: 2 MIN If you are in the mood for a shake that makes you feel like you are on a tropical vacation, this is the recipe you have been waiting for! The rich flavor of mango with its natural sweetness paired with coconut is a wonderful island inspired delight for those who want healthy tropical shakes without tons of sug ar. ar.
INSTRUCTIONS:
INGREDIENTS:
1. Lightly Lightly spray a non-stick skillet skillet with coconut oil spray. spray. Heat on high and add unsweetened unsweetened coconut to the skillet. Gently toss for 30-60 seconds watching carefully to lightly toast the coconut. Set aside.
1 Scoop Of Whey Protein Isolate Vanilla Flavor Cubed Mango (Frozen) 2 Tbsp Unsweetened Coconut Chips 1 Tbsp Lime Juice 1 Cup Unsweetened Coconut Milk
2. Combine all ingredie ingredients nts except the toasted toasted coconut in a blender. blender. Pour into a over ice in a mason jar.
MACROS:
" Cup
3. Top with toasted toasted coconut. coconut. Enjoy!
Calories (kCal) – 271 Total Fat- 1 1g Saturated Fat-9g Trans Fat- 0g Cholesterol- 1mg Sodium- 82mg Potassium- 240mg Total Carbohy drate-18g Dietary Fiber-4g Sugars- 12g Protein- 26g
MIXED-BERRY GREEN TE TEA A SMOOTHIE
MIXED-BERRY GREEN TEA SMOOTHIE PREP TIME: 3 MIN | COOK TIME: NA Receive a boost of antioxidants with this powered smoothie that contains green tea and just the right amount of mixed berries to support post workout recovery. recovery. Mixing your shakes into chilled green tea is a great way to vary the flavor without adding unnecessary calories.
INSTRUCTIONS:
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor Mixed Berries (Frozen) 8 Oz. Chilled Green Tea Ice (Optional) " Cup
1. Combine all ingredie ingredients nts in a blender until well well mixed for about 15-30 seconds. seconds. 2. Fill a mason jar with with ice and then pour protein shake shake over the ice. Enjoy as-is or through a straw. straw.
MACROS:
Calories (kCal) – 135 Total Fat- 0g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 1mg Sodium- 49mg Potassium- 83mg Total Carbohydrate-10g Dietary Fiber-2g Sugars- 6g Protein- 26g
MOCHA LATTE PROTEIN SHAKE
MOCHA LATTE PROTE IN SHAKE SERVING SIZE: 1 | PREP TIME: 3 MIN | COOK TIME: NA If you miss Starbucks frappucinos, the search is over for a healthy alternative that tastes great without tons of sugar. This simple recipe is an excellent post workout or snack when you want something sweet but still want to stay on track with your health goals!
INSTRUCTIONS: 1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw.
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor 1 Tbsp Unsweetened Cocoa Powder 1 Tbsp Chocolate Chips 8 Oz. Coffee Ice (Optional) MACROS:
Calories (kCal) – 135 Total Fat- 0 g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 1mg Sodium- 49mg Potassium- 83mg Total Carbohyd rate-10g Dietary Fiber-2g Sugars- 6g Protein- 26g
STRAWBERRYKIWI CUCUMBER SMOOTHIE
STRAWBERRY-KIWI CUCUMBER SMOOTHIE SERVING SIZE: 1 | PREP TIME: 3 MIN | COOK TIME: NA If you are always buying the same exact ingredients every week at the grocery store, switch it up with this nutrient dense, antioxidant packed post workout smoothie!
INSTRUCTIONS: 1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw.
INGREDIENTS:
Combine All Ingredients In A Blender Until Well Mixed For About 15-30 Seconds. Fill A Mason Jar With Ice And Then Pour Protein Shake Over The Ice. Enjoy As-Is Or Through A Straw. MACROS:
Calories (kCal) – 268 Total Fat- 1g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 1mg Sodium- 50mg Potassium- 716mg Total Carbohydrate-44g Dietary Fiber-6g Sugars- 3g Protein- 28g
MINTCHOCOLATE SHAKE
MINT-CHOCO LATE SHAKE SERVING SIZE: 3 | PREP TIME: 3 MIN | COOK TIME: 10 MIN If you have a crazy sweet tooth, this mint chocolate protein shake is a God send when your cravings are unreal. Enjoy this high protein delight with rich and clean chocolate flavor and zero guilt.
INSTRUCTIONS: 1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw.
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor 2 Tbsp Unsweetened Cocoa Powder 1 Tsp Chocolate Chips 8 Oz. Chilled Mint Tea Mint Leaf (Optional Garnish) MACROS:
Calories (kCal) – 151 Total Fat- 3g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 1mg Sodium- 43mg Potassium- 247mg Total Carbohydrate-11 g Dietary Fiber-4g Sugars- 3g Protein- 27g
GLAZED DONUT PROTEIN SHAKE
GLAZED DONUT PROTEIN SHAKE SERVING SIZE: 1 | PREP TIME: 3 MIN | COOK TIME: NA If I told you there was a way to make your protein shakes taste like donuts without the added sugars and fats would you be interested? This unique blend of extracts is an amazing way to tweak your protein shakes without adding calories to experience richer flavors.
INSTRUCTIONS: 1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw.
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor 2 Tbsp Condensed Milk (Use Coconut For A Lactose Free Alternative) 1 Tsp Maple Extract 8 Oz. Unsweetened Vanilla Almond Milk MACROS:
Calories (kCal) – 253 Total Fat- 6g Saturated Fat- 2g Trans Fat- 0g Cholesterol- 14mg Sodium- 215mg Potassium- 260mg Total Carbohy drate-23g Dietary Fiber-1g Sugars- 21g Protein- 29g
SPIRULINA GREEN TEA ANTIOXIDANT SMOOTHIE
SPIRULINA GREEN TEA ANTIOXIDANT SMOOTHIE SERVINGS: 1 | PREP TIME: 3 MIN | COOK TIME: NA Spirulina is a natural algae powde r that is not only incredibly high in protein, it is packed with antioxidants, B-vitamins, and phytonutrients. If you need more energy and want your body feeling and looking its best, integrate this power smoothie into your daily regime to support detoxification as well as improved skin health.
INSTRUCTIONS: 1. Combine all ingredients in a blender until well mixed for about 15-30 seconds. 2. Fill a mason jar with ice and then pour protein shake over the ice. Enjoy as-is or through a straw.
INGREDIENTS:
1 Scoop Of Whey Protein Isolate Vanilla Flavor 1 Tsp Spirulina Powder " Cup Blueberries " Cup Greens Of Your Choice (I.E. Spinach, Kale, Arugula, Etc.) 8 Oz. Chilled Green Tea Ice (Optional)
MACROS:
Calories (kCal) – 153 Total Fat- 0g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 1mg Sodium- 68mg Potassium- 274mg Total Carbohydrate-13 g Dietary Fiber-2g Sugars- 8g Protein- 27g
SN ACKS & SIDES
GOJI BER RY PROTEIN COOKIES
GOJI BERRY PROTEIN COOKIES SERVINGS: 16 COOKIES | PREP TIME: 10 MIN | COOK TIME: 12 MIN If you want a high protein snack with only plant based protein sources you are in luck. This recipe integrates vegan friendly protein sources for a simple, chewy, and delicious snack. This goes well with tea and coffee and is a clean, healthy, and nutrient dense treat.
INSTRUCTIONS: 1. Pre-heat oven to 350F. 2. Combine all ingredients in a food processor until very smooth. 3. Take approximately 1 heaping tbsp of batter and shape into a ball with hands and place on baking sheet lined with parchment paper. Using a fork press down on cookie balls to flatten. 4. Bake for 10-12 minutes until firm.
MEAL PREP TIPS: 1. Excellent plant based protein source. 2. Easy to prepare in bulk for 3-4 days at a time. Pairs well with hot tea or coffee. 3. Travel friendly, healthy snack.
INGREDIENTS:
1 X 16Oz. Can Of Chickpeas (~1/2 Cup), Drained, WellRinsed And Patted Dry With Paper Towel 2 Tsp. Vanilla Extract 6 Tbsp Almond Butter 1.5 Scoop Vega Pro (For A Vegan Friendly Option, Can Substitute With The Protein Powder Of Your Choice) 1⁄4 Cup Agave Nectar 1 Tsp. Baking Powder 0.5 Oz. Goji Berries MACROS:
Calories (kCal) – 101 Total Fat- 7 g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 63mg Potassium- 85mg Total Carbohydrate- 6g Dietary Fiber- 2g Sugars- 1g Protein- 4g
DOUBLE CHOCOLATE PROTEIN BITES
DOUBLE CHOCOLATE PROTEIN BITES SERVINGS: 10 BITES | PREP TIME: 10 MIN | COOK TIME: 30 MIN (FOR FREEZING) Relieve your chocolate cravings with this high protein easy to make treat! With only 4 net carbs per serving and a whopping 13 grams of protein this is an amazingly healthy dessert or snack that can be enjoyed year round.
INSTRUCTIONS:
INGREDIENTS:
2. Scoop into 10, 1 TBSP sized balls. Roll each ball onto chopped chocolate chip pieces on a flat surface to press almonds onto the surface.
120G (4 Scoops) Whey Protein Isolate 10 Tbsp Water 5 Tbsp Almond Butter 2 Tbsp Unsweetened Cocoa Powder 2 Tbsp Chocolate Chips, Chopped 3-4 Packets Of The Sweetener Of Your Choice
3. Place on wax or parchment paper and set in freezer for a minimum of 30 minutes. Store in the freezer in a plastic baggie until ready to eat.
MACROS:
1. Combine protein powder, almond butter, and cocoa in a large mixing bowl. Mix ingredients together using a spoon and add 1 tbsp of water at a time to help combine dry powder into the nut butter. This will form a thick firm batter.
Calories (kCal) – 116 Total Fat- 6 g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 2mg Sodium- 18mg Potassium- 88mg Total Carbohydrate- 5g Dietary Fiber- 1g Sugars- 2g Protein- 13g
CRANBERRY ALMOND PROTEIN BITES
CRANBERRY ALMOND PROTEIN BITES SERVINGS: 10 BITES | PREP TIME: 10 MIN | COOK TIME: 30 MIN (FOR FREEZING) When you need a healthy snack that is delicious and fits your macros try this cranberry almond protein bite recipe. No baking needed with this simple and nutrient dense snack that is guaranteed to keep your cravings at bay.
INSTRUCTIONS:
INGREDIENTS:
2. Scoop into 10, 1 TBSP sized balls. Roll each ball onto chopped almond pieces pieces on a flat surface to press almonds onto the surface.
120G (4 Scoops) Whey Protein Isolate 10 Tbsp Water 5 Tbsp Almond Butter 4 Tbsp Dried Cranberries (Diced Into Tiny Pieces) 2 Tbsp Chopped Almonds 3-4 Packets Of The Sweetener Of Your Choice
3. Place on wax or parchment paper and set in freezer for a minimum of 30 minutes. Store in the freezer in a plastic baggie until ready to eat.
MACROS:
1. Combine protein powder, almond butter, and cranberries in a large mixing bowl. Mix ingredients together using a spoon and add 1 tbsp of water at a time to help combine dry powder into the nut butter. This will form a thick firm batter.
Calories (kCal) – 115 Total Fat- 5g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 2mg Sodium- 18mg Potassium- 84mg Total Carbohydrate- 5 g Dietary Fiber- 1g Sugars- 3g Protein- 13g
GARLIC PARMESAN OVEN ROASTED CAULIFLOWER
GARLIC PARMESAN OVEN ROASTED CAULIFLOWER SERVINGS: 4 | PREP TIME: 5 MIN | COOK TIME: 30 MIN I’ve never been a cauliflower fan until I adapted a rather unimaginative, simply vegetable into a beautiful, roasted work of art that turns an amazing shade of deep purple. This ingredient is the perfect vehicle for garlic, parmesan, a light spray of olive oil, and a hint thyme that will transform even the pickiest eater into a cauliflower addict.
INSTRUCTIONS:
INGREDIENTS:
2. Toss the cauliflower with the garlic and fresh thyme. Line a baking tray with parchment paper and add seasoned cauliflower.
1 Head Of Purple Cauliflower (~ 4 Cups Florets) # Cup Parmesan Cheese, Shredded 2 Tsp Garlic Powder Fresh Thyme Sprigs Kasandrinos Olive Oil In A Misto
3. Lightly spray with Kasandrinos Olive Oil spray in a MISTO and top with Parmesan cheese. Roast until golden and tender, about 20 minutes. Optional sea salt/pepper to taste.
MACROS:
1. Pre-heat oven to 400F.
4. Allow cauliflower to cool before transferring to a serving bowl. Store in an airtight Ziplock baggie or Tupperware container until ready to eat. Keeps for 3 days.
MEAL PREP TIPS: 1. Great for adding variety to your weekly meal plan with a pop of color. 2. Excellent gluten free, grain free, low carb alternative to grains, rice and pasta. 3. Store in Tupperware or airtight Ziplock baggies for 3-4 days in the fridge.
Serving Size~ 1 cup cooked Calories (kCal) – 62 Total Fat- 2g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 4mg Sodium- 129mg Potassium- 22mg Total Carbohydrate- 9 g Dietary Fiber- 4g Sugars- 4g Protein- 5g
OVEN ROASTED EGGPLANT POMODORO
OVEN ROASTED EGGPLANT POMODORO SERVINGS: 4 | PREP TIME: 1 HOUR | COOK TIME: 25 MIN Eggplant is one of my new favorite veggies that becomes so tender when diced and roasted. The secret to tasty eggplant is sweating and draining the water content to draw out internal bitterness using salt. Get ready to enjoy this savory oven roasted dish that can easily be paired with the protein source of your choice or added to a pasta dish for those in your home that may not be tracking their macros.
INSTRUCTIONS:
INGREDIENTS:
2. Dice eggplant into 1 inch cubes, then generously rub with sea salt. Place cubed eggplant rubbed with salt on a brown paper bag to absorb moisture. (I use brown paper bags that I recycle from Trader Joes as they wick the water well and save paper towels). Allow to sit for 30 minutes, then turn eggplant to draw out the moisture from the opposite side for another 30 minutes.
20 Oz. Cubed Eggplant 12 Cherry Tomatoes 10 Pitted Kalamata Olives, Diced 3 Cloves Garlic # Cup Freshly Chopped Basil 1 Tsp Kasandrinos Olive Oil (Sprayed In A Misto)
3. Gently brush off excess salt into the sink and place eggplant on a non-stick baking tray lined with parchment pap er.
MACROS:
1. Pre-heat oven to 350F.
4. Add chopped cherry tomatoes, chopped fresh garlic, and sliced pitted Kalamata olives. Lightly spray veggies with olive oil before baking for 20 minutes, then set to broil for 3-5 minutes. 5. Once done, remove with oven mitts, then add chopped basil.
USEFUL TOOLS: Baking tray, Parchment paper, MISTO, brown paper bags
Calories (kCal) – 80 Total Fat- 3g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 118mg Potassium- 541mg Total Carbohydrate- 1 1g Dietary Fiber- 4g Sugars- 5g Protein- 1g
SPICY CAULIFLOWER FRIED RICE
SPICY CAULIFLOWER FRIED RICE SERVINGS: 2 | PREP TIME: 5 MIN | COOK TIME: 5 MIN This dish looks like a ton of food, but don’t be deceived because one serving is only 10 grams of net carbs. Once I learned that I could enjoy approximately 4 times the volume of “rice” with less carbs with amazing flavor, I was ready to sign up ASAP. This is tasty, spicy, and includes bacon. Need I say more?
INSTRUCTIONS: 1. Remove the stem off of a medium cauliflower head. Cut the cauliflower in half and then into quarters through the core. Remove the stem from each “quarter” with a knife allowing the cauliflower to naturally fall apart into large florets. 2. Dice these florets into “rice-like” pieces with a large knife or use a food processor to gently “rice.” If using a food processor, do not fill more than $ full, if necessary process in batches. Process the cauliflower in 1-second pulses until it has broken down into granules. Set aside.
INGREDIENTS:
2 Slices Bacon 2 Cloves Chopped Garlic 1 Medium Head Of Cauliflower (5”-6” Diameter), Diced (~500G Or Approx. 4 Cups) 1 Jalapeño Diced With Seeds Removed # Cup Chicken Stock 1 Tbsp Soy Sauce** # Tsp. Paprika
3. Pan-fry 2 slices of bacon in a non-stick skillet using a non-metal spatula. 4. Once bacon is thoroughly cooked, set aside. Sauté 2 cloves of chopped garlic in bacon grease on medium high for 30 seconds then reduce heat to medium.
* Organic Is Optional **Use Coconut Aminos For A Soy Free Alternative
5. Add cauliflowered rice to skillet and add with soy sauce, paprika, and diced jalapeño. Crumble or chop bacon and add to the fried rice. Stir-fry together until all ingredients are equally distributed for 30-60 seconds. Serve immediately.
MACROS:
MEAL PREP TIPS: 1. Allow contents to cool at room temperature for 10 minutes before refrigerating. Keeps for 4-5 days refrigerated. 2. Excellent alternative to grains such as rice when you are mentally craving more volume on your plate. 3. Family friendly and easy to prepare in bulk for a week of meals.
Calories (kCal) – 144 Total Fat- 4g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 10mg Sodium- 722mg Potassium- 71mg Total Carbohydrate- 17 g Dietary Fiber- 7g Sugars- 7g
OVEN ROASTED SPICED POTATOES
OVEN ROASTED SPICED POTATOES SERVINGS: MAKES 8 X4 OZ. SERVINGS | PREP TIME: 5 MIN | COOK TIME: 35-40 MIN Planning your carb sources in advance is one of the greatest time savers if you are serious about hitting your daily goals. This simple recipe is an excellent gluten free breakfast idea to serve with your e ggs or as an e asy side for lunch or dinner that reheats nicely. This seasoning provides just the right amount of kick without being overwhelming. Great for families and is extremely budget friendly!
INSTRUCTIONS: 1. Pre-heat oven to 400F. 2. Rinse tri-color potatoes with water. Cut potatoes into quarters, then slice the quarters in half. 3. In a medium mixing bowl, lightly coat potatoes with a light spray of Kasandrinos Olive Oil in MISTO (or olive oil spray of your choice) . Toss with spices until 4. Line a baking tray with parchment paper, then transfer spiced potatoes to prepared baking sheet. 5. Roast potatoes until almost tender for approximately 35 minutes. Using an oven mitt remove from oven and lightly spray with olive oil. Broil for 2-3 minutes. Top with fresh sprigs of thyme.
INGREDIENTS:
2Lbs Tri-Color Potatoes 2 Tbsp Paprika 2 Tbsp Thyme 1 Tbsp Garlic Powder 1 Tbsp Cayenne Pepper 1 Tbsp Freshly Ground Black Pepper Fresh Thyme Sprigs Kasandrinos Extra Virgin Olive Oil Sea Salt (Optional) MACROS:
INSTRUCTIONS: 1. Great for meal planning in bulk. Keeps for 5 days, refrigerated. 2. Pairs well with the protein source of your choice. 3. Works well for grain free and gluten free breakfast skillets, easy lunches, and dinners.
Serving Size~ 4oz. Calories (kCal) – 171 Total Fat- 7 g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 0mg Sodium- 789mg Potassium- 45mg Total Carbohyd rate-28g Dietary Fiber- 4g Sugars- 2g Protein- 4g
BACON AND BRUSSELS SPROUTS SAUTÉ
BACON AND BRUSSELS SPROUTS SAUTÉ SERVINGS: 2 | PREP TIME: 2 MIN | COOK TIME: When one starts one of my meal plans, they are often shocked to see that I allow bacon. While this ingredient doesn’t appear to be on that would support healthy fat loss, when consumed at macro-friendly portions, it adds much needed flavor and just the right amount of fat, not to mention, its crispy and delicious. Stay sane while improving your health with this simple Bacon and Brussels sprouts recipe where quality nutrition and flavor are married in this amazing side dish.
INSTRUCTIONS: 1. Cook 2 slices of bacon in a skillet on medium-high until crispy, then aside. 2. Sauté 2 cloves of garlic in bacon grease for 15-30 seconds, then add all of the Brussels sprouts to the skillet on medium. 3. Cover with lid for 60 seconds, the open again and “stir-fry” with a wooden spatula. Add 2-3 tablespoons of water then turn heat up to high and cover with lid to capture steam. After 2 minutes, turn of heat and let sit for another minute. Serve immediately. 4. Optional toppings include crushed red pepper and sea salt to taste.
INGREDIENTS:
2 Slices of bacon 15 Brussels sprouts, sliced in half. 2 cloves garlic, chopped Crushed red pepper (optional) Sea salt (optional) MACROS:
Calories (kCal) – 105 Total Fat- 3g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 10mg Sodium- 1091mg Potassium- 556mg Total Carbohydrate- 14g Dietary Fiber- 5g Sugars- 3g Protein- 8g
CAJUN CARAMELIZED ONIONS
CAJUN CARAMELIZED ONIONS SERVINGS: 6 | PREP TIME: <5 MIN | COOK TIME: 5 MIN If your number one grievance over eating healthy is that the food is bland and lifeless, that all changes today with this simple addition to your meal. Enjoy tons of flavor from onions, garlic, and Cajun inspired seasonings with only 5 grams of net carbs per serving, and TONS of flavor!! This is a great topping on burgers, ground meat, or the protein source of your choice.
INSTRUCTIONS: 1. Chop the onions into ~ # to " “ rings. 2. Sauté diced garlic in olive oil for 30 seconds on medium high. 3. Add the chopped onions to the skillet and cook down for 5-7 minutes, stirring occasionally. 4. Add the spices to the skillet and stir-fry for another 3 minutes on medium low heat.
INGREDIENTS:
3 Onions, Chopped 3 Cloves Of Garlic, Diced 1 Tbsp Olive Oil 1 Tsp Paprika 1 Tsp Cumin 1 Tsp Oregano Sea Salt (Optional To Taste) MACROS:
Calories (kCal) – 55 Total Fat- 2g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 4mg Potassium- 127mg Total Carbohydrate- 7 g Dietary Fiber- 2g Sugars- 3g Protein- 1g
BUTTERNUT SQUASH QUINOA SALAD
BUTTERNUT SQUASH QUINOA SALAD SERVINGS: 4 | PREP TIME: 30 MIN | COOK TIME: 5 MIN When you want variety in your meal plan, explore these gluten free carbohydrate sources. Not only is this easy recipe filling, but it packs extra protein as well! This makes a great side dish for any meal prep or holiday meal.
INSTRUCTIONS: 1. Pre-heat oven to 400F. Line a baking tray with foil and lightly spray with olive oil. 2. Arranged 16oz. of cubed butternut squash on the tray and lightly spray with olive oil spray and season with sea salt and pepper. Oven roast for 25-30 minutes. 3. Cook quinoa according to package instructions and set aside. 4. Sauté garlic on a skillet set to medium high for 30-45 seconds. Add sliced mushrooms to the skillet and stir-fry with thyme for 30 seconds. Then add the butternut squash and cooked quinoa. Stir-fry for another 20 seconds and then remove from heat.
INGREDIENTS:
16Oz. Cubed Butternut Squash 1 Cup Cooked Quinoa 1 Cup Sliced Baby Bella Mushrooms 2 Cloves Chopped Garlic 1 Tbsp Fresh Thyme 1 Tbsp Olive Oil Sea Salt And Black Pepper (To Taste) MACROS:
Calories (kCal) – 153 Total Fat- 4g Saturated Fat- 1g Trans Fat- 0g Cholesterol- 0mg Sodium- 18mg Potassium- 663mg Total Carbohydrate- 2 6g Dietary Fiber- 4g Sugars- 4g Protein- 5g
COCONUT CURRIED JASMINE RICE
COCONUT CURRIED JASMINE RICE SERVINGS: 4| PREP TIME: 1 MIN | COOK TIME: 6 MIN Coconut curry is a great side to pair with a variety of protein sources, however it tends to be loaded with saturated fats. This recipe utilizes an amazing blend of spices to bring just the right amount of flavor while pairing it with an unsweetened coconut milk for the perfect level of rich creaminess.
INSTRUCTIONS: 1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 seconds. 2. Add coconut milk, peas, garbanzo beans, ginger and seasonings to the skillet. 3. Then add the cooked jasmine rice and stir-fry for 60-90 seconds until all of the seasonings and evenly distributed into the rice. 4. Remove from heat and enjoy!
INGREDIENTS:
2 Cups Cooked Jasmine Rice " Cup Drained And Rinsed Garbanzo Beans 1 Clove Garlic, Chopped 1 Tbsp Curry Powder 1 Tbsp Fresh Ging er, Diced 1 Tsp. Cayenne Pepper # Cup Unsweetened Coconut Milk Olive Oil Spray MACROS:
Calories (kCal) – 123 Total Fat- 1g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 99mg Potassium- 32mg Total Carbohydrate 25g Dietary Fiber- 3g Sugars- 0g Protein- 3g
CILANTRO LIME B LACK BEAN RIC E
CILANTRO LIME BLACK BEAN RICE SERVINGS: 14 | PREP TIME: 1 MIN | COOK TIME: 6 MIN When you want variety in your meal plan, cilantro, lime, and beans are a great way to change up your source of carbohydrates. Black beans include added fiber while providing a great taste to pair with the protein source of your choice with this simple side dish!
INSTRUCTIONS: 1. Lightly coat a skillet with olive oil spray and set to medium. Sauté garlic for 30-60 seconds. 2. Add black beans, rice, and seasonings to the skillet. Stir-fry for 60-90 seconds until all of the seasonings and evenly distributed into the rice. 3. Remove from heat and top with chopped cilantro and top with a squeeze of lime and enjoy!
INGREDIENTS:
2 Cups Cooked Jasmine Rice " Cup Drained And Rinsed Black Beans # Cup Fresh Cilantro, Chopped 2 Cloves Garlic, Chopped 1 Tbsp Cumin Squeeze Of Lime (Optional) Olive Oil Spray MACROS:
Calories (kCal) – 117 Total Fat- 1 g Saturated Fat- 0g Trans Fat- 0g Cholesterol- 0mg Sodium- 6mg Potassium- 125mg Total Carbohydrate 2 4g Dietary Fiber- 2g Sugars- 0g Protein- 4g