Breakfast mornings…

Sometimes breakfast is full of lots of veggies, fresh fruit and eggs. Other days it may be as simple as a toasted bagel with cream cheese.

Our lives are intricate, busy and always shifting and your nutrition should be flexible enough to bend and accommodate.

Ps. This Lucerne brand pumpkin cream cheese is the best one I’ve tried so far, 10/10. (Sometimes I think pumpkin flavor can be perfumy, this isn’t!)

If there’s one thing we love with all of our hearts & stomachs… it’s Avocado toast!

If there’s one thing we love with all of our hearts & stomachs… it’s Avocado toast!
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We love it because it’s a quick way to get a super balanced meal, it’s satisfying, filling & can be made different ways!
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This is one of our favorite ways to make it:
🥑Ezekiel Bread for the base
🥑1/2 Avocado, mashed
🥑1/2 oz Feta Crumbles
🥑4 Cherry tomatoes, halved
🥑Everything but the Bagel Seasoning
🥑Arugula (or sprouts!)
🥑1 Whole Egg (replace or add egg whites for more protein & less fat)
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What’s your favorite way to avocado toast?!

Food Tip Friday

🥒Food Tip Friday🥒⁣

When you’re loading up your snacks for the week or working with bigger batches of servings it’s way easier to weigh as a whole and then subtract the serving you want from that container. ⁣

This works really good with food that comes in jars too (I’m talking to you peanut butter😉).⁣

Let’s say you’re making some toast and want peanut butter. Instead of putting the toast on the scale and trying to add/subtract whatever you’ve already put on the toast to get the perfect serving, put the peanut butter container on the scale, zero it out and take away the exact serving. (It’ll show as -32 grams vs +32 grams). ⁣

Does this too come in handy? Let us know!

Easy high fiber breakfast

🍓Easy high fiber breakfast🍓⁣

We chat a lot with you guys about the importance of getting overall daily fiber intake up but sometimes incorporating those higher fiber foods into an actual meal doesn’t always happen. ⁣

Here are two of our favorite ways to knock out 15-17 grams of fiber at breakfast to start your day off strong! ⁣

**We didn’t include protein in this example since we’re just talking fiber BUT an easy way to add protein and flavor to your oats is adding a scoop of whey protein! We also love adding in ground turkey or chicken to the scramble for a high protein/high fiber meal** ⁣

We kept these examples basic so you can add whatever other ingredients you want to make it just how you like it. Consider these the baseline to get you started 😋

Make sure to like and save this post if you find it helpful!

How to Create A Bulk Recipe & Find the Macros Per Serving

If you’re feeding more than one person in your household or if you’re just a busy person & need food prepped & ready, creating a bulk recipe is such a great way to have healthy food available for several days, or feed the whole family without feeling like you have to make yourself something separate!
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How to:
➡️Open up the recipe feature in My Fitness Pal, enter all of your ingredients.
➡️Under the number of servings section, put any number you want- you will go back & edit this later!
➡️Prepare as directed.
➡️If your recipe has to go in the oven, this is the time to place your dish on your food scale, zero out the scale & then pour your entire batch in the dish to get the total weight. If your recipe is in a crockpot or on the stovetop, before you prepare, you can get the weight of the dish you’re cooking in, then once the entire batch in in the dish, re-weigh and get the total weight. Subtract the weight of the dish & you have your weight.
➡️Go back to the ‘number of servings’ section & enter your total weight. For larger recipes we like using ounces. Example: if your recipe weighs 3 lbs, 3x (16 oz in 1lb)= 48 oz, that’s what you will enter in!
➡️When you go to enter in your serving in MFP, weigh out the number of ounces you would like, then under your number of servings, adjust to that number of ounces.
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This process can take a little extra time at first but we promise in the end, it saves so much time and your recipe is saved for any time you want to make it in the future!!

Foodie Friday: Salmon

 

FOODIE FRIDAY: SALMON!

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Benefits of Eating Salmon:
➕High in Protein
➕Loaded w/ Omega 3 Fats
➕High in Vitamin B12, A & D
➕High in Potassium, Iron & Zinc
➕Highly Filling & Satisfying
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PREPARE:
➕Grill it!
➕Bake it!
➕Pan Sear it!
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ENJOY:
➕Breakfast: Throw it in an omelet or on avocado toast!
➕Lunch: Top on your salad or in a wrap!
➕Dinner: Pair w/ roasted or BBQ’d veggies, potatoes &/or rice!
➕Snack: Top on a cucumber slice or a cracker!

Warm Weather Meal Ideas

It has been HOT here in Washington! We normally feel like it’s getting warm here when it’s 70 and we hit 110 the other day! So needless to say, we’re all in a little heat shock!

Summer is in full force all over the U.S. and one thing we hear from our clients right now is that appetite is low, the foods they crave are very limited or different than normal! It’s common to have a suppressed appetite when the weather gets warmer, but that doesn’t mean our bodies still don’t need the fuel!

Sometimes we have to roll with the punches and make changes to our normal routine and meals in order to get in the calories we need. Here are some ideas to keep you fueled and cool!

  • Boiled Eggs: Make a big batch, keep them in the fridge, eat them on their own or make an egg salad!
  • Chicken or Tuna salad: throw in some avocado, seasonings, pickles, onions. Top it on a fresh salad, rice cakes, wrap or sandwich.
  • BBQ all the things! Grilling a big batch of protein like chicken breast, fish, shrimp, steaks will save on time and give you protein to grab for several days. Throw it on a salad or a side of veggies, we love bbq’ing our veggies as well!
  • Fresh Fruit: Berries, melons, apples, oranges, pineapple, mangos- whatever fruits you crave!. This is the time of year to get all the fresh fruit! It’s refreshing and an easy way to get in nutrient- dense carbs!
  • Smoothies: Piggybacking off of fresh fruit.. Smoothies and smoothie bowls are a life- saver this time of year! You can make these a million different ways! Just pick the base fruit that you like, add milk of choice (we like almond or coconut), some healthy fats like nuts, nut butter, avocado or greek yogurt. Then some greens, protein powder and you have a meal! If you do a bowl, top with seeds, granola, more fruit, etc! These are an amazing way to pack a ton of calories in a balanced way that’s refreshing!
  • Veggies: Just like fruit, veggies are fresh right now and so easy! Chop up your favorites and eat them with hummus or greek yogurt dip, throw them on the BBQ or on a salad!
  • Tacos: Use you’re already BBQ’d meat, top with fresh salsa, avocado or whatever your toppings of choice are! Or, make a taco inspired fresh salad!
  • Summer Salads: There are SO many awesome cold, Summer salad recipes out there! Bust out your Google search and find one that looks good (we also have a few in our recipe library).  A lot of salads will make a big batch that you can eat off of for a couple meals and just top with protein. These are great because they usually are filling and pack a ton of nutrients and colors!

When it’s hot out, try to stick with foods that won’t heat up your kitchen. It’s the perfect time of year to take advantage of fresh fruits and veggies! When you cook, try to cook in bulk so that if you do have to heat up the grill or stove, it’s less often. Mix it up, don’t feel like you have to be married to breakfast foods for breakfast, etc.

Hydrate well and keep it simple if needed!

Enjoy!

Katy

 

ᴅᴀɪʀʏ+ɢʟᴜᴛᴇɴ ꜰʀᴇᴇ ʙʀᴇᴀᴋꜰᴀꜱᴛ ꜰʀɪᴛᴛᴀᴛᴀ

ᴅᴀɪʀʏ+ɢʟᴜᴛᴇɴ ꜰʀᴇᴇ
ʙʀᴇᴀᴋꜰᴀꜱᴛ ꜰʀɪᴛᴛᴀᴛᴀ
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New Sunday Morning breakfast recipe comin’ atcha! This turned out SO yummy & you know I love a recipe that is easy to make & makes enough for the whole family or can be eaten off of for a few days! This would be great to make at the start of the week, breakfast would be taken care of for days!
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This recipe is so versatile because you can use any variety of veggies/ meat you want! Next time I want to try sun-dried tomatoes, artichokes & feta for a more Mediterranean style! Below was today’s version, I used whatever veggies I had on hand!
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ɪɴɢʀᴇᴅɪᴇɴᴛꜱ:
🥚6 Whole eggs + 6 Egg Whites
🐓1 Lb. Chicken Sausage
🥥1/3 C. Unsweet. Coconut Milk
🥦125g Broccoli
🧅50g Onion
🍳100g Mushrooms
🫑75g Peppers
🥬2 C. spinach
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ᴅɪʀᴇᴄᴛɪᴏɴꜱ:
➕Preheat over to 350
➕Grease 9×13 dish w/ nonstick spray
➕Fully cook chicken sausage over medium heat
➕Dice all veggies & combine w/ chicken, cook until tender.
➕In a mixing bowl, whisk egg,egg whites, milk, salt & pepper to taste.
➕Pour chicken mixture into pan, pour egg mixture over entire batch.
➕Bake 25-30, until edges are slightly golden & middle is cooked though.
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Check out our reel on @flexfuel.nutrition for exactly how to easily measure out & find nutrition facts for a batch recipe like this one!!
ᴍᴀᴄʀᴏꜱ ꜰᴏʀ 1 ꜱᴇʀᴠɪɴɢ (8ᴏᴢ):
5C 8F 24P