This week’s meals and training updates


This week has been quite interesting for my macros. I had my two top wisdom teeth pulled a few days ago so my life has been mostly greek yogurt and protein shakes BUT I still did get some meal prep done and am able to eat some really soft chicken and these super yummy protein muffins that I made. The protein muffins kind of came out more like souffles than a muffin texture, but they were still really good and chocolate-y! (Excuse the dirty pan, some of the batter spilled before I realized!)

Recipe:
1 scoop (33 grams) of PE Science chocolate frosted cupcake protein powder
136 grams of egg whites
125 grams of mashed banana
1 cup of unsweetened cashew milk
1 tsp of baking powder
1 tsp of vanilla
56 grams of kodiak cakes pancake mix

Mix well, bake on 350 for about 40 min or until the knife comes out clean. Makes 6 muffins
87 calories
1g Fat
9.5g Carbs
9.2g Protein

These I obviously didn’t make but bought for on the go, who wouldn’t love a maple donut protein bar?

Next up, we have curry chicken tenders and cauliflower rice for dinner this week. Could this be any easier? I assumed this curry sauce would add a lot of fat and calories, but surprisingly per serving the macros are – 150 cal, 2g F, 6g C, and 26g P. This whole package made 5 meals for me for the week.

You all know I love my crockpot chicken, well…are you ready for the laziest meal ever? Take 6 frozen chicken breasts and put them in the crockpot for 6 hours on high with 2 cups of chicken broth. Once they’re cooked, simply but the chicken breasts in the kitchen aid mixer with the hook attachment, mix until shredded. I added 1 ounce of avocado, and some of the Trader Joe’s light ranch dressing with a couple of stalks of steamed asparagus. So easy and perfect when I come home from work and just need a quick, low carb dinner. You could easily put this over greens for a salad or over bread for a sandwich before a workout.

Extra lean ground beef and sweet potato chili – I’m craving some hardcore comfort food so this to me, sounded perfect.

2lbs of extra lean ground beef
400 grams of sweet potatoes (cubed)
1 red onion
1 cup of carrots
3 cups of chicken stock
2 cans (15 oz each) of tomato sauce
2 cups of diced tomatoes
2 bay leaves
1/2 tsp of thyme
2 tsp salt
2 tbsp chili powder
1 tsp oregano
1 tbsp chili flakes
3 big cloves of garlic
1 clove of shallots

I started by browning all of the meat, garlic, onions and shallots and then drained any excess fat. Once the meat is cooked, add the remaining ingredients into a saucepan mix and let simmer until the veggies are cooked through. It makes 8 servings, so when you cook it I would measure it all out by weighing it, then separating into serving sizes. The macros are – 216 calories, 4.1g F, 20.6 C, and 22g P.

Next, again – a SUPER EASY meal! Who says you have to spend your whole day meal prepping? I plan on making some zoodles with turkey bolognese sauce and adding some extra lean ground turkey for more protein.

Lastly, the silver lining to not being able to chew is that I have finally tried something different to keep me full in the mornings. I usually am up by 4:45am and sometimes I’m not home until 8:30pm. Having to stretch out my macros that far has really been a struggle. I started off by just having my protein shake with coffee and then started expirementing with adding in some fats. Here’s my little morning cocktail which kept me totally satiated for SIX HOURS! Yay!

Here are the collagen peptides I add to my coffee, totally tasteless and it adds 10 grams of protein!

All of these meals took less than 30 minutes to prepare which goes to show, no matter what your time constraint is, you can make time for meal prep. I am currently typing this highly doped up on Norco and 800ml Ibuprofen so I can’t really tell you if this is making any sense but here you go LOL! I’m having some serious gym withdrawals and I’m so anxious to get back to squatting!
Tomorrow I’m so excited for my physical therapy appointment, I’m just thrilled to finally take some control over this! I will update later in the week with my results, but until then I’m just walking and trying to help my mouth heal before I start again.
Heigh ho, heigh ho, it’s off to run I go

Days until
The Disneyland Half Marathon weekend 19.3 miles – 79
Ragnar Napa – 143
The Dopey Challenge weekend 48.6 miles – 204
The Princess Half Marathon weekend 22.4 miles – 253
The Tinkerbell Half Marathon weekend 22.4 miles – 331

Wednesday – Recipe day!

Today started at 4:30 am with coffee and math homework. How gross is that. This morning I was geared up to teach my 6am boot camp class so I needed to make my quiet time before anyone was awake count.
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I had fully planned on doing a “What I ate Wednesday” post but I’ll be honest…I have strengths and weaknesses and one of my weaknesses is taking pictures of food! In other words, it always tastes good, but looks like a pile of mush!

I have two recipes, both made over the weekend, that I used to meal prep for the week. One being a lentil Bolognese over spaghetti squash and another being a blueberry protein muffin.

I love making a homemade protein bar or muffin simply because I don’t add ANY sweeteners or fake CRAP. Even though most recipes call for some truvia or something sweet in the recipe, I don’t think the body was meant for artificial ingredients so I add some applesauce or super ripe bananas to get that hint of sweet.

While I had the spaghetti squash roasting, I simply mixed a few ingredients to make the muffins. The recipe made 12 and each muffin was roughly 114 calories. I’ve been packing these in my gym bag this week as a pre workout snack due to the fruit and whey protein that’s inside. (TIP: find an organic, cold pressed whey without artificial sugar)

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Blueberry kick butt muffin:
3 VERY ripe bananas
1/3 c coconut flour
2 egg whites
2 scoops of whey protein
1 small container of fresh blueberries
1 tsp salt
1tsp baking powder
1 tsp cinnamon
1 c of applesauce
1/3 c of either almond milk or regular milk

Mix all together and then fold in the blueberries. I baked these for about 30 minutes on 350, but the time always varies with ingredients like these so keep an eye on them!

Next I was on to the lentil sauce for my squash, it was all so easy to put together I actually doubled the recipe in order to have a ton for lunches this week. I boiled 2 cups of lentils in veggie broth until tender. At the same time you can start to cook 1 onion, 5 chopped carrots, a can of diced tomatoes, and 4 stalks of celery chopped as well in 2 tbsp of olive oil. When the lentils were cooked and ready, I added them with the broth to veggies and let the veggies cook in the broth as well after adding some salt and italian seasonings.
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Once the squash was golden brown, 60-90 minutes of cooking at 350, I simply topped some scooped out squash with my sauce and some parmesan. The best part was, I think Emma ate more than I did. Everyone loved it! I felt great knowing Ryan didn’t have to take a protein bar and frozen burrito to work!

SO back to today!
Meal 1 – 5am – 3 egg whites, 1/2 avocado scrambled together with some Applegate sausage on the side.
Meal 2 – 8:30am – 2 protein muffins from above.
Meal 3 – Noon – Veggie soup with navy beans (recipe to come next week!)
Meal 4 – 4pm – Protein smoothie with spinach, berries, and a scoop of full fat yogurt.
Meal 5 – 8pm – Salsa chicken (recipe to come!) with fajita veggies on the side.

Tomorrow’s nutrition goals: Make salads for the next few days! I can’t seem to ever fit in as many veggies as I should! Back to work with my little helper!
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Coconut flour cinnamon protein pancakes

Late Friday night we got home from our family trip to Nashville. We had a great time hanging out, seeing the Nashville zoo, cooking, and sneaking in a few workouts here and there. My cousin Heather and I got to take a few spin classes at the local Y while everyone was still just waking up. I love that feeling when you’re on vacation and your workouts are taken care of before the day starts! My other cousin, Hannah, is also training for the Dopey challenge so we snuck in a quick 4 mile run…in the rain! I of course was a little thrown off by the rain but seeing as Dopey is in Florida, we might encounter some rain so the practice is always good!

According to my phone, my RunDisney countdown are as follows:
Tinkerbell half marathon weekend: 39 days
Disneyland half marathon weekend: 158 days
Walt Disney World marathon weekend: 281 days

I better get steppin!

Saturday morning rolled around and after a nice 8 mile run we headed off to Costco.
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We bought enough food to feed a small army so I could get everything made for Ryan and I for the week plus food to freeze. After the marathon of grocery shopping was over, here’s everything I got done:
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Here we have:
1. Sauteed cabbage with olive oil and garlic – I plan on using this in the mornings to scramble with eggs before I teach boot camp. Sometimes it’s hard to even keep my eyes open to make anything that early so having this ready will be a huge time saver.
2. Veggie soup – this one was pretty easy and you could even do it in the crock pot. This is what we had for dinner last night. It was super simple just veggie broth, garlic, onions, kale, carrots, celery, and broccoli, sometimes I add quinoa to Ryan’s to make it a bit more caloric this time though, added beans to Ryan’s portion so he could get some extra protein.
3. Ground turkey with sauteed onions and peppers – this will just be used as either a burrito bowl (add avocado) for lunch or on top of a taco salad with salsa.
4. Paleo lasagna – tonight’s dinner. Pretty easy, just sub the pasta for squash and use about 1/4 of the normal amount of cheese. Ryan’s has regular pasta so I added spinach and white beans to his as well.

Last night since I already had the cooking bug, I tested out some coconut flour pancakes. These were SUPER easy. We tried them fresh and then I also made two that I saved in the fridge to have for breakfast. Since coconut flour is so dense, I recommend eating them fresh. You can drizzle on a tiny bit of 100% maple syrup if you miss the sweetness but I would suggest heating frozen berries in the microwave and pouring that on top.

(Thanks Ryan for taste testing on camera at 11pm! haha)

If you need to, you can always add a little bit more almond milk. The great thing about almond and coconut flour is that the carb count is very low while the protein, fiber, and fat is higher than wheat flour. The saturated fat found in coconut is great for the thyroid, skin, and immune system. You get a lot more nutrients by using coconut flour, like manganese, without adding unnecessary sugars and dead calories. 2 TBSP which is what I used here is about 70 calories.
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Coconut flour cinnamon protein pancakes (Makes 1 pancake)
1 tsp vanilla
1 pinch sea salt
1/2 tsp raw organic sugar
1 scoop grassfed organic whey protein
1 whole egg
2 TBSP coconut flour
1 TBSP almond flour
2 TBSP almond milk
A few dashes of cinnamon

The calorie count was around 245 for one pancake. This all depends on how much of the sugar you add (you could try stevia), or if you sub the whole egg for an egg white. Since one will be my whole serving, I will stick to the whole egg for now.

The texture will be a bit denser than a normal pancake, but I really felt it had a good flavor, and the best part was that it was Ryan approved! I really liked using the different flours than I have in the past. I didn’t feel heavy after eating it like I normally do. The benefits of using coconut or almond greatly outweigh using wheat. Coming up next week, coconut flour brownies!

Paleo chocolate coconut muffins and weekly update

I am very happy to say that my hard work is continuing to pay off. I haven’t really cheated or had a good cheat meal in a while because I’ve been seeing results and I have my eye on the prize! My prize being Maui in 10 weeks! I’m not really measuring my progress with the scale this week but with how my old clothes are fitting. I’m very happy to report that my jacket from way back when fits again. It’s all about those small victories!

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Today I was craving something carb-y. I’m probably just extra hungry from my run yesterday so food is on my mind. I searched through my cabinets and I had some 90% dark chocolate and unsweetened shaved coconut. Sitting on my counter were some bananas that maybe had one day left until they were trash. I searched on Pinterest and found a recipe that only used bananas instead of flour. It’s all about using what you have!

And what I did have was not 1 whole cup of peanut butter…so hey, I worked with what I could find! Some of Ryan’s old peanut butter and a few samples I got a few days ago. (The result – not too bad!)
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This recipe was taken from: tessadomesticdiva.com

It was so simple and I’m pretty sure the prep time was under 5 minutes. I made this while I was on the phone with my best friend, Lauren, and Emma pulling at my pant leg.
2 eggs
2 squares of dark chocolate, chopped
2 VERY ripe bananas
1 tsp vanilla
1/2 tsp baking soda
3 pinches of unsweetened shaved coconut
1 cup of nut butter, your choice
Optional: 3 tbsp honey or organic sugar. I didn’t add this, but it could use a little something sweet.
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Mix all of your ingredients while you preheat your oven to 400. This recipe will make about 16 or so muffins (fill up about 3/4 of the way in the cupcake tin – make sure to grease before!). Bake for about 8-10 minutes until cooked through.
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Each muffin is about 80-90 calories depending on the sweetener and chocolate. I really only used a small amount of chocolate because peanut butter has such a rich taste to begin with. These are a great snack to take on the go, just make sure to keep them cool so they don’t spoil!

Sunday night dinner

Sometimes dinner time is just the worst in our house. Ryan is getting his MBA, so three nights out of the week he’s at school until 9pm. This often means I eat scrambled eggs for dinner, or we eat at 9:30pm. A fact that horrified our recent house guests!

Another struggle I have is that Ryan is a vegetarian. I was vegan until I got pregnant but ever since, I’ve been back on the meat wagon. So this Sunday rolls around and the guilt of Ryan having to take a bagel to class sets in. So we decide on lasagna. His was a pretty traditional one but I added spinach and mushrooms. I also used about a quarter of the cheese as a normal recipe. He requested that – what a weirdo.

My lasagna however, was much different. First I started with some zucchini and sliced it into noodles about the size of a lasagna noodle. I laid them on the cutting board and salted them so they would “sweat” to get the extra water out. After I took a paper towel and wiped up the extra moisture, I grilled them on the stove on each side until I could easily stick a fork through the squash.
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In a separate pan, I sauteed onions and ground turkey to make for the sauce. I layered the squash, topped it with tomato sauce and my turkey concoction and added some spinach (raw).

The turkey/onion mixture
The turkey/onion mixture
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After I baked it covered for 40 minutes at 350, I uncovered it for 10 more minutes before taking it out of the oven. The great part was that Ryan’s separate lasagna was cooked at the same time and they turned out great! Now we both have leftovers for quite a few meals.

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For extra flavor, I added a few sprinkles of low fat cheese cheese on top for the last 10 minutes. Make sure to let this sit on the counter for ten minutes so it can cool a bit before serving! Enjoy!

My Grocery List

Here you will find what I usually buy on Sunday nights to make my meals for the week:
 
Protein:
2 dozen eggs
2 cartons of egg whites
Salmon – wild Alaskan  (4 oz is one serving)
Chicken – no hormone, anti-biotic free (3 oz is one serving)
Extra Lean ground turkey breast (3 oz is one serving)
 
Carbohydrates: (I boil all of these 1 cup at a time and then separate them out by fourths)
Organic quinoa
Organic brown rice
Ezekiel low sodium bread
Steel cut oats
Sweet potato (3 oz is one serving)
 
Fats:
Avocado
Fresh ground peanut butter
 
Veggies:
Broccoli
Cauliflower
Spinach
Carrots
Cucumbers
Bell peppers
Boy choy
–          Anything else that looks in season and fresh!

 
Must have in the pantry –
Mrs. Dash seasonings, no sodium so these are a great buy!
Salsa
Spicy mustard
 
Do yourself a favor and stay away from any kind of temptation. If it isn’t on your list when you walk into the store, don’t buy it once you are there! Shop only on the outside of the aisles, that’s a great way to know that you are buying mostly healthy, fresh items!

Healthy options for traveling in and out of the San Francisco airport

Wile waiting for our flight to Costa Rica, I wandered around checking out some of the small shops here at the SF airport. Much to my great surprise, there are wonderful vegetarian, gluten free, high protein, non processed, and all around clean options to eat here.

The Napa Valley Market has everything from fancy chocolate and wine to fresh baked bread and cold delicious cheese. You can buy a whole carton of fresh berries and again to my surprise, cold kombucha tea which I am obsessed with! There is a great selection of wraps and salads to chose from and even some dark chocolate if you’re in the need for a sweet treat.

“The plant” is an organic coffee stand that far exceeded my expectations. Not only doesn’t it have coffee but it has fresh green juice made from kale, celery, and apples. Try the green juice, carrot, or beet. They are freshly squeezed and without the added sugar of other bottled options. I love that this place offered a scoop of quinoa for only 3.50! Ask for a side of nuts and a sprinkle of cinnamon and all my gluten free readers will be in for a delight!

When you make quick food decisions, you probably won’t make the best. Take a second to really look around and hunt for the nutritious foods. They are out there, It’s not all Big Macs and onion rings!

Yam Protein Pie

Today I made a recipe from Little B’s healthy habits and instead of making it into muffins, I just used a pie plate and will cut into six pieces to use as a healthy clean carb for a pre workout meal. I plan on pairing a slice of this pie with the turkey meatloaf muffins that I’ve made before from Jamie Eason. I love pairing turkey with yams, it makes me feel like I’m eating comfort food!

This was seriously one of the easiest clean meals I’ve made! Here is the recipe:

3 cups of mashed yams
6 egg whites
2 scoops of vanilla whey protein powder
1 T cinnamon
1 tsp baking side
Pinch of salt

I baked the yams for about an hour until they were soft all the way through. Mix all of the above ingredients and bake either as muffins or as a pie on 350 for 20 mins.

Try these, I promise you’ll love it! I’m getting a little tired of quinoa so this is a great alternative, plus it gets you excited for the beautiful fall weather! Enjoy!

70 cal
10 carbs
7 protein
 

Pumpkin Protein Bars

I took this recipe from Jamie Eason’s bodybuilding.com website and I’m so excited to try these as a snack tomorrow after my workout!

Nutrition Facts:

 

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

 

If you don't have oat flour, blend your own old fashioned oats in a blender.

Directions:

  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

Fresh farmer’s market finds

Sunday morning I sprang out of bed and ran the 3.5 miles to my local farmer’s market to meet my boyfriend, mom, and grandma. Supporting farmer’s market is so important for the community. They provide fresh, local, and organic produce and other goods like eggs and meat as well as save you a ton of money because it’s a lot cheaper than the supermarket. I bought green beans, three types of squash, eggplant, cantaloupe, tomatoes, eggs, and a bottle of olive oil all for about 22 dollars. I plan on making a giant baked vegtable dish this week and snacking on the left overs until next Sunday.

The best part is, they want you to sample!

Take your wonderful fresh produce, cut into equal cubes and lightly coat with olive oil, salt, and pepper. While you’re doing this, preheat the oven to 350.

After you have prepared the veggies, spread evenly on a baking sheet and roast until golden brown. Prepare some canned tomatoes in a pot with oregano, basil, and rosemary. Once the veggies are done, layer them in a baking dish like a lasagna and coat the top and middle layers with the stewed tomatoes. Bake with low fat cheese on top, and bake until golden brown. Yum!