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
- 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!
- Begin by slow cooking your chicken in waterless cookware or a crock pot. Once cooked, drain, shred, and mix in chili powder.
- In a larger waterless cookware pot or slow cooker, add in all canned and fresh ingredients.
- 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!
You can tell a lot about a person by the way they snack. With so many options out there, it’s hard to know what’s really good for you. Here’s a list of snack ideas that will leave a good impression.
- Greek Yogurt- Look for one with low sugar and high protein.
- Hard Boiled Eggs- Try one whole egg and two egg whites to keep the fat low.
- Protein Shake- Blend in some spinach or kale with fruit.
- Veggies and Humus- Don’t eat right from the humus containers- it’s too tempting.
- String Cheese- Look for low-fat.
- Fat free Bean Dip and Veggie Chips- Trader Joe’s is a good place to buy both these things
- Cottage Cheese- Add a bit of fruit if you want some extra carbs!
- Beef or Turkey Jerky- Look for low-fat and low sodium.
- Edamame- Pre-cook some and eat throughout the week.
- Protein Bars- Try and look for one that has equal or more protein than carbs.
- Pumpkin Seeds- It’s that time of year, try making your own!
- Trail Mix- Easy to buy or make on your own, destine to keep you full and energized.
Snacks can really make or break your day. They keep you full and focused. Beyond food, I use tea to keep my stomach full and my hands occupied. This is my favorite variety pack, trying something new is great to distract you till your next meal.
1 case of strawberries
4 tablespoons Jiff Whips Choclate
1 scoop Choclate Protein Powder
1. Mix protein powder and chocolate whips.
2. De-core strawberries.
3. Fill strawberries with chocolate mixture.
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
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
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.
– 1 1/2 cup milk/soy milk/almond milk
– 2 scoops protein powder
– 1 cup of your favorite frozen fruit
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!
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.
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!
- 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
- Preheat Oven to 350 degrees.
- On a separate pan bake Flounder topped with cajun seasoning till white and flakey. Roast chopped red pepper till edges brown.
- Boil 1 cup of water and cup quoina. (Till pot whistles, if using waterless cookwear.)
- 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.)
- Once the shrimp and flounder are fully cooked, serve quoina mixture on the bottom, flounder on top!
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!