My Go-To Breakfast For Sustained Energy and Well Rounded Macros

I used to be one to eat something different for breakfast everyday because, why not switch it up? But then I concocted my protein peanut butter oatmeal mix and I have generally been having that every day for like 6 months. It is just TOO good.

Not only does it have a good mix of proteins, fats, and carbs, it keeps me going! And that is important on days when I am busy coaching so many classes in the morning that I really can’t eat in my every 3-4 hour window, and it turns into about 4-5 hours.

So what’s in it? For the overnight oats option I use the following ingredients:

For regular, warm cooked oatmeal in the morning I do not add the yogurt or the milk.

But basically it’s 1 serving of oats + 1/2 cup of greek yogurt + half scoop of Quest Nutrition Salted Caramel protein powder + 1 spoonful (about 1.5-2TBSP) of Natural Peanut Butter + Almond milk to desired consistency

What about the macros?

400 cals / 32g protein / 43g carb / 10g fiber / 13g fat

PS. If you’re on a ‘diet’ where you are cutting carbs, fat, etc. Alter the serving size of the oats or peanut butter you use! I suggest reducing the amount of peanut butter before reducing the amount of oats, since oats are the base in this recipe 

Give er a try for your next breakfast. Not to mention making the overnight version is a morning time saver, which we all need!

Advertisements

Avocado Egg Toast & How to Pick the Perfect Avocado

When choosing a snack, I try (and suggest you do the same) to pick something that is well rounded with all of the macronutrients – carbs + protein + fat. This avocado egg toast comes in at:

211 cals / 13g protein / 23g carbs / 8g fat

IMG_1383

It’s simple! Add some pepper to your liking and you’re ready to roll

Okay, so how to find the perfect avocado and when do you cut that bastard open?

The first thing I do when choosing an avocado isn’t the ‘softness’ test, I pluck off the little seed at the top of the avocado to reveal the color underneath of it. If it is the bright yellow/green color then it’s usually at the good stage of ripeness. If it’s dark green or brown, it is either not ripe yet or way past ripe.

After that I DO do the softness test. For avocados I know I will be using within a few days I find the softer ones, but not like “a baby could squeeze these and they would disintegrate soft” just a soft to the touch. For avocados that will sit in my pantry for a few days longer, I find ones that aren’t quite soft yet. Regardless, I don’t get an avocado that is hard because they are still ripening and at that point if I think “oh it’ll ripen in my pantry” it usually goes unforgotten and then I have missed my window.

Trial and error you avocado lovers, trial and error. You also will find certain grocery stores that tend to have better avocados than others

Panko Coconut Chicken with Zesty Orange Sauce

Coconut chicken, healthy crispy, delicious, coconut chicken.

Are you ready for this?

13422805_605566112953599_1448890618_n(1)

My dinner as a whole was actually really freaking delicious, but lets focus on that chicken and GAH that sauce!

I altered the recipe slightly because it called for baking it in the oven and I just aint got time for that, although it would probably make the chicken look a little more appealing. The original recipe I got the recipe from Sally’s Baking Addiction:

( http://sallysbakingaddiction.com/2015/04/17/crispy-coconut-chicken-with-spicy-honey-orange-sauce/ )

My version served 2, so here it is!

6 chicken tender strips, uncooked

1/2 cup shredded coconut

1/4-1/2 panko breadcrumbs (more or less depending on your love for coconut taste)

1/4 cup liquid egg whites

1/4 cup coconut oil

(The original recipe called for salt and pepper (I chose not to use it), as well as flour to use as a sticking agent for the crumbs, I also chose not to use it)

Dipping sauce

1/2 cup apricot preserves

Slightly less than 1/4 cup honey (more if you reallllllyyyy like honey)

3 TBSP Dijon Mustard

1 teaspoon red pepper flakes (I like spicy so I used 1 TBSP)

To Prepare:

  • Prepare a non-stick skillet with spray and the 1/4 cup coconut oil
  • In a small bowl, mix together the coconut and panko crumbs
  • In a separate small bowl, pour the liquid egg whites
  • One chicken tender at a time, dip into the egg white to coat completely, then dip into the crumb mix (Roll it around with a little pressure, this is how it “sticks” well without having to use flour. Using your other handle to sprinkle extra crumbs on might be needed)
  • Place tender into skillet and repeat for the remaining 5 strips.
  • Cook on medium-high heat for about 10-15 minutes, flipping every 2-3 minutes, until chicken is 165 degrees F
  • While tenders are cooking prepare the sauce by mixing all ingredients and giving a good stir!
  • Serve tenders along a heaping spoonful, or 2 of sauce, eat and ENJOY!

Coconut chicken (per tender):

Cals: 136 / Carb: 3g / Fat: 6g / Protein: 15g

Zesty Orange Sauce (Per serving/ Makes 4 servings):

Cals: 108 / Carb: 27g / Fat: 0g / Protein: 0g

 

Breakfast Egg Muffins

I’ve been talking to multiple of my friends and clients lately about the importance of breakfast and what I eat for breakfast. Here is a recipe that I am particularly proud of because well, it’s DELICIOUS! Switching up the ingredients is easy, you can also easily control the amount of fat, carbs, and protein that you get out of it just by what you put in it.

If only I had a picture of it….

Below is how I usually make them, but like I said, they can be switched up SO easily!

  • 5 egg whites + 1 whole egg
  • 1/2 cup frozen hash brown
  • 1-2 cups spinach
  • 1/2 cup tomatoes
  • 6-8 slices deli meat (I usually choose turkey)
  • 1/4 cup cheese

Preheat oven to 400 degrees and spray a muffin tin with non-stick cooking spray. While the oven is preheating, mix your egg whites and 1 whole egg in a bowl and beat until the yolk is frothy. Add in the hash browns, spinach, and tomatoes. Before pouring the mixture into the muffin tin, line each insert with 1-2 pieces of deli meat (thick slices only use 1, thin slices use 2. You want the entire muffin insert to be covered with deli meat. I prefer to use deli meat as a way to help the muffin keep it’s shape, for a lower calorie option, omit the meat). Once the deli meat is in place, pour the egg mixture into each insert. Top with cheese as desired.

Place in oven and bake for 12-16 minutes or until the egg is completely cooked and a fork inserts and pulls out clean. Remove from pan and eat, or save for later!

Serves 6-8

Protein Cake Batter Dip

If you’re ready for your mouth to waterrr, while still staying within your daily Macro needs, try this!

IMG_6426

Protein Cake Batter Dip

The very easiest way to satisfy a sweet tooth:

  • 1/2 Cup Vanilla Greek Yogurt
  • 1/2 Scoop Vanilla Protein (I used Quest Vanilla Milkshake)
  • 1/8 – 1/4 box of sugar free vanilla pudding mix
  • Vanilla Extract to taste
  • Sprinkles optional (but for real why NOT?)

Calories: 180

Protein: 21g

Carbs: 21g

Fat: 0.5g

**Note: if you want to omit a few carbs, used plain greek yogurt and just add either more pudding mix or more vanilla extract**

** Recipe can also be done using 1 cup of plain greek yogurt + 1/2 box of pudding mix + vanilla extract to taste**

Serve with reduced fat graham crackers or dip in with a spoon! Enjoy!

IMG_6430

Green, lean, protein packed machine!

Smoothies are becoming my go-to morning meal and so it is time to experiment with recipes! I have decided to go the green route today, adding some veggies in with my breakfast, giving me a boost to my day! And it turned out FAB-U-LOUS!

Here is the easy recipe!

  • 1 cup almond milk (I used almond/coconut blend)
  • 1/2 cup trop50 orange juice
  • 1 cup greek yogurt (I used toasted coconut vanilla for extra flavor)
  • 2/3 of a full banana
  • 1 kiwi
  • 1 cup kale
  • 1 cup spinach
  • 1 TBSP agave nectar
  • 1/4 scoop Quest vanilla protein powder (can use more than 1/4 depending on protein needs/wants)

Blend together for about a minute and wah-lah! I got this beauty

IMG_5787

Calories: 365

Protein: 23g

Carb: 64g

Fat: 3g

A few tips:

  1. freeze all of the fruits and veggies the night before for easier prep and a colder/thicker smoothie!
  2. Blending smoothies for longer expands them in size by letting more air into the tight spaces, giving you a larger, more filling smoothie for the same calories! (if you don’t believe me, check out #30 on bodybuilding.com’s “40 laws of lean”–> http://www.bodybuilding.com/fun/40-laws-of-lean.html)

Low Carb Chicken Enchilada Bake

So I gotta admit, I got this recipe from a blog on Pinterest, (you can find it here: http://www.diary4cook.org/no-tortilla-cheesy-chicken-enchilada-bake/) , BUT since I tweaked it a little bit and it turned out FABULOUSSSSS I knew I just had to share. So here it is! ❤

LOW CARB CHICKEN ENCHILADA BAKE
IMG_4309

Ingredients:

  • 2 bell peppers (any color, or a variety), chopped
  • 1 medium tomato, chopped
  • 1/2 medium onion, chopped
  • 8 oz chicken breast, cooked and shredded
  • 1 Cup pasta/tomato sauce of choice
  • Low fat ricotta cheese
  • 3/4 Cup shredded mexican cheese

Preheat the oven to 400 degrees.

Begin by sautéing the onion with seasonings of choice on medium heat. Once sautéed add the pasta sauce and let simmer on low while preparing the rest.

Chop the peppers and tomatoes, making sure you have enough to line the bottom of the pan (I used an 8×8 pan). Mix the ricotta cheese in with the peppers to make the base layer.

Add the shredded chicken on top of the veggies/ricotta cheese layer.

Pour the sauce/onion mix on top of the chicken.

Bake for 11 minutes, remove and add the shredded cheese, bake for 11 more minutes.

Serve and enjoy!

IMG_4310

oh and did I mention, it is boyfriend approved 😉

Serves 2// 360 calories per serving// 13.2 g fat// 18g carb//41.5g protein

To reduce calorie and/or fat, reduce the amount of shredded cheese to top with

 

Healthy Chicken and Vegetable Noodle Soup

Being a chick who loves her crockpot, I thought it was time to venture out from my usual chicken+sweet potatoes, or my crockpot summer chili (since it’s turning fall and all probably a good idea). I’ve always been a fan of chicken noodle soup but couldn’t quite find a recipe that sounded good or looked healthy enough. So what to do? I just started pulling ingredients from my cupboard and this is what I got!

IMG_1897

Don’t let the picture fool you, this is actually delicious!

  • 8 oz whole wheat penne pasta dry (I used Barilla)
  • 2 cans 33% reduced sodium Natural Goodness Chicken Broth
  • 1 can Wild Oats Organic pinto beans
  • 12 oz chicken breast (roughly 2-3 breasts)
  • 1 cup canned sweet peas
  • 1 cup canned low sodium green beans
  • 10 sliced baby carrots
  • 1 tsp of each ground cumin, garlic salt, chili powder

Put all ingredients into a slow cooker to cook on low for 8 hours. If cooking for longer than 8 hours or on high, add noodles about halfway through cook time to avoid over cooking

Yields 5 servings

Serving size: 2 1/4 Cup // 235 calories // 24g protein // 30g carb// 2g fat

Summer Chili

IMG_1103

God Bless the crockpot! Here is an easy, delicious, and healthy slow cooker recipe I got from my boyfriend’s mother! (God Bless the in-laws too right?)

  • 1 1/2 lbs chicken
  • 1 can black beans drained
  • 1 can pinto beans drained
  • 1 can corn drained
  • 1 can fire roasted tomatoes drained
  • 1 small can diced green chiles (or get a fire roasted tomato+ green chili mixed can)
  • 3 TBSP tomato paste
  • 1 cup water
  • 1 TBSP cumin
  • 1 TBSP coriander
  • 1 TBSP oregano
  • 1 TBSP chili powder

Combine all ingredients in slow cooker to cook on low for 8 hours. Chicken will pull apart easily. Serves 4

Macros:

Calories- 345   Fat- 3.5g   Carbs- 48g   Protein- 31.5g