If Chipotle was a man I would marry him. Nothing makes me happier than when I can grab an on-the-go meal that I can very articulately pick out my protein carbs and fats in. Walking into Chipotle, I’m always confident that I can meet my macros for the day knowing that it’s my choice what’s in my meal versus the restaurants. Here is one of my favorite options:
Double chicken, one scoop of black beans, one scoop of fajita vegetables, whatever salsa, lettuce, and guacamole.
If pita pit was a girl she would be my best friend. Similar to Chipotle, you can walk into Pita Pit knowing the caloric intake you have left for the day and the breakdown of protein carbs and fat and figure out a way to fit it into your meal. This grab and go option allows you to choose what kind of pita you’re getting, what kind of protein you’re going to use to fill it, and the toppings along with it. Having the option of picking what’s in your food is the best when you’re following a flexible diet because you know what’s in your food and you know where your calories are coming from. My favorite option at Pita pit is a plain chicken breast not because I’m boring and not because I only chicken but it opens the door to adding a lot of varieties in different flavors when I get to the toppings.
Hawaiian Chicken: I get jalapeños, pineapple, lettuce, tomatoes, tons of fresh veggies, and a good spicy hot sauce.
Greek: Something about that yogurt dressing really tickles my fancy. Adding in a little bit of olives, maybe some red peppers, just seems to fill my stomach in a way that other foods just can’t.
Last but not least, I like to go all out at Pita Pit sometimes. I get all the fresh veggies they have there. Smiling the whole time I’m eating it because I feel good, so full of low calorie high volume foods to fill my stomach and fuel my day.
What are your favorite, healthy fast foods?
Getting protein in breakfast is hard, especially when you’re on the go! Try the following Egg Muffin Recipe to make breakfast for the week! Great reheated or eaten fresh! Whatever fits your lifestyle and your macros!
- 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!)
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!
The price of protein bars is ridiculous but so is carrying around a chicken breast in your pocket. After many trial and errors, I have made a recipe that will be repeated regularly. Only four ingredients and it tastes good? Sounds to good to be true! You’ll have to try it to believe it!
No Bake Protein Bars
- 2 cups of oats
- 2 cups of the protein powder of your choice
- 2 cups peanut butter
- 1-2 cups of honey/agave/coconut oil
- Grind your oats into oat flour. (I used my coffee grinder, but you can use a bullet, blender, or average food processor.)
- Mix ground oats and protein powder.
- Add peanut butter and your choice of stickiness(honey/agave/coconut oil) and get ready for a killer arm workout. **I blew up my food processor making these, so trust me that doing it by hand is the way to go!**
- Once you have the ingredients thoroughly mixed, ending in a huge ball of deliciousness, press the mixture flat into a glass pan or a pan lined with wax paper.
- Refrigerate for 2 hours and enjoy!
- Green Peppers
- 6oz. of Chicken Breast per Pepper
- 1 cup Chopped Green Peppers
- 1 cup Chopped Tomatoes
- 1 packet Taco Seasoning
- Sour Cream
- Clean chicken breasts. The cook the way you prefer. I used waterless cookware, cooked the breasts on each side for 5 minutes and then let simmer on low for 10 minutes. You can also make the chicken in a slow cooker, bake, or regular pan fry.
- Once the chicken is cooked, shred it. Then combine chicken, peppers, tomatoes, and seasoning packet in a large skillet and let simmer.
- Preheat oven to 350 degrees.
- Clean your green peppers, and add and excess peppers to the chicken mixture.
- Fill each pepper with 7-8oz of the chicken mixture and bake at 350 for 20 minutes or until the peppers are soft.
- Eat them plain or cover with the toppings of your choice!
* Make extra of the chicken mixture for make nachos, tacos, or enchiladas. One slow cooker of Mexican Chicken can make a whole week of meals!!
Thanksgiving, a holiday to be thankful for so many things including FOOOOOD!
Along with this yearly feast comes endless amounts of leftovers. Amongst this slew of leftovers are the ingredients for my favorite meal, Turkey Haystacks.
- Shredded Turkey
- Mashed Potatoes
- Sweet Potatoes
- Cranberry Sauce
Plan the ingredients to match your macros, go wild, and don’t let those leftovers go to waste!
- 1 Lb. Shrimp
- 1 Bunch of Asparagus
- 2 Tablespoons Pesto (Trader Joe’s is my personal favorite)
- 2 cups of your Favorite Pasta
- De-tail Shrimp and chop asparagus into 1 inch sections.
- Heat in a large skillet. I used my waterless cookware, set on low, waited for the whistle to sound, and shut the valvue to let sit for 10 minutes.
- Meanwhile, while the shrimp and asparagus are cooking, begin to boil water in a separate pot.
- Once boiling, add your choice of noodles.
- Once the noodles are done to your preferred texture, strain and cool with cold water.
- Add 2 tablespoons of pesto to cooled pasta.
- Serve shrimp and asparagus over a bed of pasta.
~ 380 calories: 45grams of carbs, 32 grams of protein, and 8 grams of fat
I know I’m not alone in thinking eating chicken breasts gets boring sometimes! I came up with this recipe to throw in the mix to add a bit of flavor without being too complicated or time consuming.
- 1 Can of Roasted Tomatoes with Chilies
- 1 Can Sweet Corn
- 1 Can of Black Beans
- Chicken Breasts
- Cajun Seasoning or your personal favorite seasoning
- Drain and rinse all the canned veggies to remove excess sodium. I usually strain them and mix them all together!
- You have the option to cook this in a slow cooker or water-less cookware. If you are using a slow cooker, put the chicken breasts in the bottom, then cover with veggies and season to taste. If you are using water-less cookware, put the veggies on the bottom, then lay chicken breasts on top and season to taste.
- If you are using a slow cooker, let meal sit for 6-8 hours on low. If you are using water-less cookware, let meal simmer till the whistle blows, shut the valve and let sit for 20-30 minutes depending on the number of chicken breasts. (About 7-10 minutes per breast)
I’m a sucker for anything with peanut butter. Add some protein to the mix and I’m sold. This recipe is good to have handy when you’re surrounded by sweets! So this Halloween, make and share these little treats as you celebrate!
- 2 cups creamy or crunchy peanut butter
- 2 scoops protein powder (chocolate or vanilla)
- 2 ripe bananas mashed
- 2 tbsp ground flax seed
**Add in candy corn, chocolate chips, or your favorite candy pieces if you have room in your macros for it!**
- In a large bowl, mix to together peanut butter, protein powder, bananas, and flax seed.
- Mold the mixture into walnut-sized balls and place them in a container lined with parchment to separate the layers.
- Freeze at least 2 hours before serving, best if frozen overnight
~255 Calories: 15 grams of Fat, 15 grams of Carbs, 15 grams of protein
When it starts to get colder, we all reach for comfort foods. They’re warm and comforting after long days. This time of year I like to play around with the idea of comfort foods while still eating clean and fitting my macros. Here’s a recipe for Jambalaya that will warm your belly without ruining your day!
- 10oz. Smoked Turkey Sausage sliced into rounds
- 2lbs of Boneless Chicken Breasts cut into cubes
- 1lb Large peeled raw Shrimp
- 1 Onion
- 1 Small Green Pepper
- 1can of crushed tomatoes or fresh
- Cajun Seasoning
- 1/2tsp Crushed Red Pepper Flakes
- 1/2tsp Ground Pepper
- 1/2tsp Salt
- 1.25 cups uncooked White Rice (you could use brown but the process will take much longer)
- 2.5 cups chicken broth
Combine sausage, chicken, and shrimp in large bowl and sprinkle Cajun season on it, mix to coat the meat, let sit for a few minutes. Saute the sausage, shrimp. and chicken until mostly cooked and lightly browned, remove and set aside. In the same pot, saute onion and bell pepper. Stir in crushed tomatoes and season with red pepper flakes, black pepper, and salt. Stir in chicken, sausage, and shrimp. Stir in rice and chicken broth, bring to boil, reduce heat and simmer for 20-25 min or until liquid is absorbed. Remember you can adjust the recipe to fit your macros!
The cold has been making me crave sweets something crazy. I got a little creative to curb my appetite and made some sweet potato pancakes you might like to try.
- 1/2c Baked Sweet Potato
- 1/2c Old Fashioned Oats
- 1/2c Almond/Soy Milk
- 1/4c Egg Whites
- Splash of Vanilla Extract
- Pinch of Baking Soda
- Pinch of Cinnamon
I added all the ingredients to a blender to combine them. Play around with the consistency by adding more/less milk. I topped mine with sugar free raspberry jam. It was amazing. Perfect post workout high carb/high protein meal. Add in some vanilla protein instead of oats if you need extra protein for the day!