Example Day 3 of Macro Counting

Hopefully you are having a bit of success and not going stir crazy, but for those of you who are- IT DOES GET BETTER. You are making a drastic change that will shock your body and it will take time to adjust. If you start to lose it, have a protein shake or try a new recipe to distract yourself. In the beginning it does feel a little “all-consuming”, but trust me- it does get better. Sooner than you know it macro counting will become second nature. You’ll soon start seeing a plate full of food as carbs, protein, and fat instead of a meal. Remember, you are fueling your body by sticking to your ratios.

Breakfast

1 slice of Ezekiel or Whole Grain Bread

1Tbls Sugarfree Jam

2 Egg Muffins

  • 1 Dozen Eggs ( I usually use 4 whole eggs and 8 egg whites)
  • 2c Chopped Veggies (Peppers, Onions, Mushroom, Spinach)
  • 1c Skim Milk/Soy Milk
  • Optional: Ham, cheese, sausage (Depending on how it fits your macros!)

Egg Muffins

Pre-heat oven to 350 degrees. Scramble egg/egg whites and milk. Pour into muffin tin- fill each space halfway. Then sprinkle in veggies and other toppings. Bake for 20-25 minutes, edges will start to brown.  I tend to make these the day I go grocery shopping and eat them for breakfast or snacks during the week.~65 Calories: 3g Carbs, 6g Protein, 3g Fat each

This is just an example, if you need more protein per meal eat three egg muffins, more carbs? eat two slices of toast, less fat? don’t add meat or cheeses, or use all egg whites. Always stick to your individual ratios!

~215 Calories: 24g Carbs, 16g Protein, 6g Fat

Snack

Green Sludge Protein Shake (See Recipe in Example Day 1)

~180 Calories: 11g Carbs, 28g Protein, 3g Fat

Lunch

6oz Baked Chicken Breast

4oz Baked Sweet Potato

2oz Fresh Sugar Snap Peas

~270 Calories: 30g Carbs, 38g Protein, 2g Fat

Snack

Protein Bar (Clif Builder Bar, Quest Bar, Krave)

~270 Calories: 31g Carbs, 20g Protein, 8g Fat

Dinner

Fish, Rice, & Beans

  • 6oz Tilapia (I season mine with Mrs. Dash Fiesta Lime- Calorie/Sodium Free!)
  • 1/2c Long Grain Brown Rice
  • 1/2c Fat Free Refried Beans

~360 Calories: 38g Carbs, 43g Protein, 4g Fat

Snack

1c Greek Yogurt (Dannon Light & Fit 2x Protein is the best protein wise 18g per cup!)

1c Fresh Berries

~215 Calories: 30g Carbs, 20g Protein, 1g Fat

Yogurt

 

Post-workout

1 Protein Shake

1 Apple

~185 Calories: 20g Carbs, 25g Protein, 2g Fat

 

Totals for the day:~1695 Calories: 184g Carbs, 190g Protein, 26g Fat

 

This is just a rough outline, adjust the portion sizes to match your macro ratio. This is very high carb and protein, and low-fat, adding things like cheese, avocado, and peanut butter are good fats to add here and there if they fit in your macros. A scoop of peanut butter at the end of a long day can be a mood booster and curb your sweet tooth, but never reward yourself with food. Food is fuel not a reward.

Happy Counting!

Schrimp Scampi, Pesto Pasta

Shrimp Scampi, Pesto Pasta

Ingredients

  • 1 pound package of frozen, small salad shrimp
  • 2 Lemons
  • 1 tablespoon garlic powder
  • 2 tbls Pesto
  • 2 cups pasta

Shrimp Scampi

Instructions

  1. Place frozen shrimp into a non-stick skillet. Top with lemon slices and garlic salt. Cook shrimp until they are mostly cooked and there is a nice bit of liquid in the pan (this will become your sauce).
  2. Meanwhile, heat 4 cups of water and add pasta when boiling.
  3. Once pasta is tender, drain and mix in pesto.
  4. Serve shrimp over a bed of pesto pasta.

Chicken Chilli

 

IMG_1205

330 Calories | 3.5g Fat | 47g Carbs | 30g Protein

Cold weather calls for warm comfort foods! Try this healthy version of Chicken Chili to keep your warm and on track

Ingredients:

  • 2 lbs Chicken Breast
  • 2 12oz Cans of Black Beans
  • 1 12oz Can of Corn
  • 2 12oz Cans of Tomatoes with Chilis
  • 1 12oz Can of Tomato Sauce
  • 2 tbls Chili Podwer
  • *add in fresh onion, green pepper, or chives if wanted!

Chicken Chili

Instructions:

  1. Begin by slow cooking your chicken in waterless cookware or a crock pot. Once cooked, drain, shred, and mix in chili powder.
  2. In a larger waterless cookware pot or slow cooker, add in all canned and fresh ingredients.
  3. Cook on low until the whistle blows or leave in slow cooker for 3-5 hours. The slower it cooks, the more tender it is!

 

IMG_1204

 

 

Pumpkin Protein Muffins

Pumpkin Protein Muffins

170 calories | 5g Fat | 22g Carbs | 11g Protein

For the love of all things fall and getting in some protein while getting into the spirit!

Ingredients

  • 1 1/2 cup ground oats
  • 6 scoops vanilla or unflavored protein
  • 4 Mashed Bananas
  • 1 cup Almond Milk or Milk of your choice!
  • 1 cup egg whites
  • 2 cups pumpkin puree
  • 1 tsp Cinnamon
  • 1 tbs Baking Soda
  • 2 tbs Vanilla
  • *optional 2 cups Chocolate Chips

Instructions

  1. Preheat your oven to 350 degrees.
  2. Start by mashing your bananas.
  3. Mix in egg whites, pumpkin, almond milk and vanilla.
  4. Once smooth, add oats and protein.
  5. Finish by adding cinnamon and baking soda.
  6. Spray muffin tins and fill 2/3 of the way.
  7. Bake for 25-30 minutes. Makes 24 muffins!

* I topped mine with some whipped peanut butter and a sprinkle of crushed Cinnamon Toast Crunch!

Chocolate Protein Strawberries

  
Ingredients:

1 case of strawberries

4 tablespoons Jiff Whips Choclate

1 scoop Choclate Protein Powder

Instructions:

1. Mix protein powder and chocolate whips. 

2. De-core strawberries. 

3. Fill strawberries with chocolate mixture. 

Serves 2

Macro-Friendly Chicken Salad

When it’s hot, I like to get cold things. Lately I’ve been experimenting with cold salads! I wanted a meal salad this time so I started with a protein, chicken! This is very similar to Whole Foods Sanoma Chicken Salad- just a bit more exact and focused on meeting macronutrients needs!

 

Ingredients (per serving):

-6 oz. Chicken Breast (pre-baked, grilled, or crockpotted) 

-1/4 cup Red Grapes

-1/4 cup Celery

-1/2 tsp Honey

-1 tbls Lite Mayo


Directions:

1. Bake and chop chicken. 

2. Chop celery. (I keep the grapes whole because they stay fresh longer.)

3. Mix mayo and honey in one dish and grapes, celery, and chicken in a larger bowl. 

4. Coat chicken mixture with the sauce. 

5. Chill for 1-3 hours.

~ 300 Calories Per Serving: 10 grams of fat, 15 grams of carbs, 35 grams of protein 

  

 

Protein Popsicles

It’s getting warmer and spending the day in a hot kitchen is getting pretty unrealistic! We still need to focus on getting an adequate amount of protein to ensure our muscles are staying strong and building/repairing  as needed. The following recipe for protein Popsicles is a fun way to have a sweet treat while still getting in much needed protein. 

Ingredients:

– 1 1/2 cup milk/soy milk/almond milk

– 2 scoops protein powder

– 1 cup of your favorite frozen fruit

 
Directions:

1. Measure out ingredients. 

2. Add ingredients to blender/bullet. Blend till smooth. 

3. Pour mixture into Popsicle tray. (Careful, this can get messy quickly.)

4. Top and freeze over night!

   

These are amazing on hot summer nights, to share with friends, or just to curb your sweet tooth on long days!

Comment with your combination of fruit and protein when you try it! 

Protein Muffins

Try this sweet recipe to curb your sweet tooth and add extra protein to your day!

  
INSTRUCTIONS: (PREHEAT OVEN TO 350)

1)MASH BANANAS AND MIX WITH EGG WHITES & APPLESAUCE.

2)MIX IN DRY INGREDIENTS: OATS, PROTEIN POWDER, BAKING SODA, AND CHIPS.

3)SPRAY MUFFIN TIN. PLACE 1/4 CUP OF MIXTURE IN EACH SPACE. 

4) BAKE FOR 15-20 MINUTES OR UNTIL TOPS TURN GOLDEN BROWN.

Shrimp Fajitas

Looking for a high protein, low-calorie recipe? Look no further than shrimp fajitas!

(Makes about 2 servings)

Shrimp Fajitas

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 pound shrimp
  • 1 teaspoon blackened seasoning
  • 1/4 teaspoon kosher salt
  • 1 small onion, sliced
  • 1 small red bell pepper, sliced
  • Toppings of choice

 Directions:

  1. Heat oil in a large skillet over medium heat.
  2. Combine shrimp, seasoning and salt in a small bowl, tossing to coat. Add shrimp to pan.
  3. Add onion and bell pepper to pan.
  4. Cook until softened.
  5. Enjoy in a lettuce wrap or flour tortilla!

Roasted Red Pepper Quoina With Shrimp and Green Beans, Topped with Baked Cajun Flounder

You know when you look in your fridge and see nothing to eat? Well I’ve taken that feeling and turned it into a challenge! So often I eat the same things so I’m working to expand my choices and my palate and get more creative with things I purchase regularly! Today that creativity turned into Roasted Red Pepper Quoina with Shrimp and Green Beans, Topped with Flounder!

Roasted Red Pepper Quoina

Ingredients

  • 1 Cup Quoina
  • 1 Cup Fresh or Frozen Green Beans
  • 8 0z Shrimp
  • 8 oz Flounder
  • 1/2 Chopped Red Pepper
  • Coconut Oil or Spray
  • Cajun Seasoning

Instructions

  1. Preheat Oven to 350 degrees.
  2. On a separate pan bake Flounder topped with cajun seasoning till white and flakey. Roast chopped red pepper till edges brown.
  3. Boil 1 cup of water and cup quoina. (Till pot whistles, if using waterless cookwear.)
  4. Then add detailed shrimp, roated red peppers, and green beans to quoina. (and replace the lid till whistle sounds, then close value and let sit.)
  5. Once the shrimp and flounder are fully cooked, serve quoina mixture on the bottom, flounder on top!