Sweet Thai Basil Chicken

Sweet Thai Basil Chicken

Do you see a similarity here in the recipes I post? For some reason anything that I can make at home that is similar to the deliciousness of a Thai restaurant is A-okay by me. This recipe is super easy and quick to make and I’m positive it’ll be something you love too.


Here is what you need: 

  • 1 TBL of sesame oil
  • 1 lb of ground chicken
  • Black pepper
  • 4 cloves of garlic, minced
  • Sprinkle of ginger powder ( I did a few shakes of it)
  • 6 oz of sliced bell pepper (you can add more if  you want, this is just all I had!)
  • 1/2 cup of low sodium soy sauce
  • 2 TBL of fish sauce
  • 2 TBL of honey
  • 2-3 TBL of chili paste
  • 1 cup of fresh basil, roughly torn
  1. Heat your sesame oil in a large pan and add your chicken. Season with black pepper, breaking the chicken up as it cooks.
  2. Once chicken is completely cooked, add garlic, ginger, peppers. Cook for another 2-3 minutes stirring occasionally.
  3. Add your soy sauce, fish sauce, chili paste and honey. Bring the sauce to a boil over medium-high heat and cook until the sauce coats the chicken, about 5-8 minutes.
  4. Remove from heat and stir in the basil.
  5. Serve over rice.

Alternatives you can try: Adding raw cashews when you add the peppers but this will impact the fat content and you’ll need to add those to the macros below. Another easy way to bulk this up even more is to add mushrooms and zucchini which I’m going to try next time!

I like to figure out the macros per oz so I can dish up different serving sizes depending on hunger. These macros do NOT include the rice, I logged that separately.

1 oz: 

4.8 protein

3.2 carbs

1.7 fat

For example, last night I weighed out 6 oz for dinner which totaled: 

29 protein

19.5 carbs

10 fat

(rice not included)

Sweet Thai Basil Chicken


I hope you enjoy this as much as I did and it becomes an easy go to dinner recipe in your house.


Coach Mal

Thai chicken meatballs

Thai chili chicken meatballs.

Hey there!

It’s been awhile since I’ve posted a recipe and I’ll be honest…its because I usually eat the same boring foods most of the time. It’s easy and quick and when you’re tracking macros you know thats where the magic happens. Lucky for me (and you!), so is this recipe.

I doubled the original recipe because I wanted to have leftovers. One thing I’ve learned over the years is that if I’m going to spend the time making one meal, I may as well make it big enough to get two meals out of it…ya know, that quick and easy approach ;-)

For the below recipe, I’ll give you the ingredients for 1 batch incase you don’t want the extras but if you do, just double everything.

Mix Together:

1/4 cup of Panko bread crumbs.

1 oz of shredded parmesan cheese.

1 tsp of chili powder

1 tsp of garlic powder (or granulated garlic)

1 tsp ground ginger

1/2 tsp kosher salt

Then add:

1 lb package of ground chicken (I used Isernio’s brand)

1 egg

28g of sweet chili sauce


Mix with your hands. Weigh out 4 oz meatballs and line them across a parchment paper lined baking pan. Bake at 375 for 20-25 minutes or until the internal temp reaches 165 (Honestly, I originally set my timer for 15 minutes and then didn’t reset it when I left them in the oven so I think it was about 25 minutes total, just keep an eye on them!)

When I doubled the recipe, I was able to get ten 4 oz meatballs and one smaller 2oz meatball.

The macros below are for a 4 oz meatball:

22.3 protein

6.4 fat

7.1 carbs


I also didn’t log any of the seasonings (the macros are so minimal and we’re going for easy here).

These are a great high protein option for dinner that I hope you enjoy as much as I did!


Coach Mal

Thai chicken meatballs



Thai chicken lettuce wraps

Thai chicken lettuce wraps

One of my goals this year is to make more recipes. I’m a boring eater…it makes it easier to buy groceries and easier to track my macros. I have the staple foods I eat for most meals and usually the only things that change are the vegetables or fruits I eat with them. I’m a creature of habit you could say. But, I’m really going to try to start branching out a bit so I can share some healthy and tasty recipes with you!

Tonight on the menu, I tried making Thai chicken lettuce wraps for the first time and let me tell you…they did not disappoint. Super easy ingredients, quick to make and the flavor was amazing! Plus, they’re macro friendly which is what we’re aiming for here.

Here’s what you’ll need:

For the sauce: 

2 TBL Thai sweet chili sauce

1 tsp honey

1/4 cup of low sodium soy sauce or coconut aminos

The juice of 1 lime.

For the mixture itself you’ll need:

1 TBL sesame oil

35g of diced onion

2 tsp of garlic

3 tsp ginger paste

1 lb of ground chicken

1/4 cup of scallions chopped

1/4 cup cilantro chopped

50g of raw carrots sliced into thin strips

1/4 cup of peanuts (crushed)

1 head of butter lettuce (leaves removed and rinsed)


Start with 1 TBL of sesame oil in your pan. Once the oil it hot, add your diced onion and cook until onions start to brown and turn translucent. Add in your garlic and ginger and toss that around in your pan for about 2 minutes.

Then, add in your ground chicken. Use a spatula to break it up while its cooking and cook until there is no longer any pink.

Once the chicken is cooked, sprinkle your ground up peanuts on top and then add your sauce mixture. Stir that around, reduce heat to simmer and let let it cook for another 2 minutes. Then add in your carrots,  scallions and cilantro. Stir mixture and let simmer for another minute or so.

Once thats done, you can assemble your lettuce wraps! I just used a small spoon to layer the chicken mixture down the middle of the lettuce leaf and ate them like tacos. YUM. You can also cook some rice and eat this mixture over a bed of rice if you want to increase your carb intake a bit. You could also add some strips of bell peppers to bulk them up and give them some extra crunch!

If you divide this recipe into 4 servings, the macros per serving are:

26.2g of protein

12.3g of fat

12.8g of carbs

**I did not weigh out my cilantro or lettuce for these macros (they’re so minimal I didn’t bother!).

Let me know in the comments below if you make this! Enjoy :)



Coach Mallory

Thai chicken lettuce wraps

Processed with VSCO with fp8 preset



Homemade Chia Seed Pudding

Easy lil’ snack idea for ya!
Chia Seeds are high in micronutrients & fiber. They expand when put in liquid & are super filling! A perfect little snack. They’re also great to throw in Smoothies or oats!

What you need:
-2 Cups Unsweetened Almond or Coconut milk
-4-6T Chia Seeds
-1T Honey
-Dash of Cinnamon
-Berries of choice

Put all ingredients in a pint mason jar or something that you can seal & shake. Shake up, refrigerate for 4 hours. Stir, then refrigerate for 18-30 more hours until it is a pudding like consistency. Enjoy!

This batch made 16oz, macros per 4oz serving (not including berries):
12C 7F 4P

What’s your favorite thing to snack on?

Can’t kick the sugary coffee drinks or creamers?

Can’t kick the sugary coffee drinks or creamers?

Try adding powdered cinnamon to your coffee, it’s delicious ?

Cinnamon is also full of antioxidants and can help as an anti-inflammatory agent.

Another bonus? On a study published by PubMed, cinnamon can also lower blood sugar levels by decreasing the amount of glucose that enters your bloodstream after a meal.

PubMed also reports that it can lower fasting blood sugar levels by 10-29%!

If you’re trying to reduce the amount of sugar you consume but are having a hard time with your coffee, try adding this amazing spice to your cuppa Joe today??

Bulk Recipes

Do you set out with good intentions to eat well, have your food prepped & ready… only to get to the end of the week scrambling to throw together your meals?
Enter: bulk recipes.
The life saver of busy days. If you’re sleeping on making meals in large batches, you’re missing a major opportunity to save lots of time & headaches.
A few tips for bulk meal prepping:
??Double or even triple the recipe, especially if you’re feeding 2+ people! This way you can feed everyone & have leftovers for a couple days!
??Use the crockpot or Instant Pot so you can “throw it all in & forget about it!” Come home at the end of your day to a cooked meal!
??Weigh your entire batch in grams or ounces, use your recipe feature in your app- set total number of grams or ounces in the servings section. This will easily allow you to measure out your serving later on.
??Load your recipes up with tons of veggies! Bulk recipes are a great way to sneak in more veggies & greens!
??Freeze for later. Casseroles, crockpot or instant pot meals are great to package up & freeze for later, so on those extra busy weeks where you just can’t seem to get ahead, they will save the day!
Our bulk recipe this week:
White Chicken Chili
Perfect for these cold Winter days!
Head to link in bio for the full recipe! Search white chicken chili.

Ways To Get More Protein

Protein: The essential nutrient we all need, yet we find that for most people it tends to be the most challenging macronutrient to hit!
As a general rule of thumb, we need .8g-1.2g per pound of bodyweight, depending on our goals. If you’re overwhelmed on where to start, making sure you’re getting enough protein is a great place. A few benefits of taking in enough protein:
??Builds & repairs muscle
??Keeps us satisfied & curbs cravings
??Helps build a “lean” & “toned” physique
??Strong bones
??Gives us energy
??increases metabolism- our bodies naturally burn more calories w/higher muscle mass.
??Helps us recover & “bounce back” from workouts more quickly.
Aiming to get protein at each meal & snack will help us more easily hit our protein target for the day. Ways to get protein:
??Chicken, chicken thighs, chicken tenderloins, chicken sausage, ground chicken.
??Beef: ground, steak, pot roast, jerky.
??Fish: cod, tilapia, salmon, tuna, etc!
??Eggs & egg whites.
??Spirulina. Throw in soups & smoothies!
??Protein packed pasta: chickpea, lentil, edamame.
??Kodiak cakes, protein powder, protein bars.
??Lentils & beans
??High protein veggies like Brussels, asparagus, broccoli, peas.
These are of course just some of the ways! Make it a goal to get in the right amount of protein for you each day & reap the benefits! Remember, our bodies can’t store protein for later use, so be sure to get in the right amount each & every day!!

Healthy Swaps

The goal is to eat better and move better so that you can look better, feel better, and be better in other areas of life. ⠀⁣
Weight loss is a ✨side effect✨ of change that helps you measure progress and stay motivated.” ⁣

Focus on improving your daily habits…that’s where the magic is. We’re big fans of New Year resolutions because it’s a time for you to reflect: ⁣

“What do I need to start doing?”⁣

“What do I need to stop doing?”⁣

“What’s something I can get better at by just 1% each day?”⁣

We know you want to lose weight but if that has been your resolution every year for several years ..instead of focusing on the outcome start focusing on your daily habits and how to shift those instead??⁣

Healthy Swaps

There is always a way to make it a little healthier! Small, healthier choices throughout our days can make a huge impact of our overall caloric intake and nutrient intake. Next time you go to order food or make a meal, take an extra moment to think- “how can I make this a little healthier?”
What’s one thing you need a swap for? Comment below & we will help!

Do you eat black beans?

Do you eat black beans?

Not only do they add protein and fiber to your diet…

they also have potassium, calcium, magnesium, iron, and zinc!

Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

We love adding them to our breakfast scrambles, salads, or as a side to dinner!

Adding a 1/2 cup serving to your day adds about 7 grams of fiber so it’s an easy way to bring your daily fiber up?

If you’re looking for a way to change up your breakfast, try adding them to your eggs this week!