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Egg white bites (*Starbucks copycat)

At $5 a serving, I figured I would test out my own recipe at home and see if I could come close.

Ingredients:

1 chopped red pepper, 140 grams

3 whole eggs

Egg Whites, 155 grams

1/4 cup of feta cheese, 28 grams

1/2 cup of low fat cottage cheese, 115 grams

A handful of spinach, chopped.

Salt and pepper for taste

Preheat your oven to 500 degrees. Chop your red bell pepper, then transwer to a baking sheet with parchment paper and roasted in the oven until wilted. ( About 15 minutes for me)

Once the pepper is cooked, lower oven temp to 350.

In a blender or food processor, mix eggs, egg whites, feta cheese, cottage cheese along with salt and pepper. I hit the blend button for about 15 seconds, just enough to break up any of the bigger cheese chunks. Add the spinach, blend again. Lastly, add the roasted red peppers. You don’t want these completely blended in soI just hit the pulse button a few times.

Next, spray your muffin tin with non stick spray. Pour mixture into each cup, about half way up.

Put in oven and bake for 15-20 minutes, or until brown and the egg appears to be completely cooked through. ( Mine teetered more on the 20 minute end)

Cool and enjoy!

These are easily storable in an air tight container and can be eaten throughout the week!

To reheat, simply microwave for about 1 minute.

This recipe made 12 egg bites, I was able to fill each muffin tin half way.

Macros per egg bite:

1.3 carbs

2 fat

4.5 protein

I hope you enjoy!

-Mallory

Summer Acai Bowl + My full day of training, follow along!

I found these single serving Organic acai blend packets in the freezer section at Costco! I run it under water for about 30 seconds just to thaw it enough to easily squeeze out of the packet and into my blender. Then I add to that:

40 oz of Frozen banana

1/4 cup of unsweetened almond milk

1 scoop of Swolverine vanilla protein

and blend. You may have to add a little water dpending on how you want the consistency of your smoothie bowl. 

Once blended, I put in the blended mixture into my bowl and top with

25 grams of Nature Valley protein granola 

25 grams of organic blueberries

25 grams of organic raspberries

The total macros for the entire acai bowl:

47.6 carbs/ 8 fat/ 33 protein

You can change the macros by swapping out different fruits like fresh bananas, kiwi and strawberries. You could also increase the fat by adding in a little nut butter or drizzling it over your bowl. So many different varations, all so satisfying! We hope you enjoy! 

Want to see what a typical training day is like for me? Follow along with me to the gym, I’ll break down all the movements and show you exactly how I make the recipe above! 

CLICK HERE TO WATCH THE VIDEO

My workout+My new favorite summer recipe!!.png

Gluten Free Breakfast burrito’s

I make a bunch of these ahead of time, stick them in the freezer and have them on hand for those mornings when I have minimal time or just dont feel like cooking. I usually make the eggless ham and potato ones along with some scrambled egg wraps but decided I wanted to change things up a bit this week. I found the recipe on pinterest from Cotter Crunch for the first two wraps that will definitely satisfy your sweet tooth, they may be more of a dessert option wink. The 3rd wrap is more of a savory wrap for those of you who are burned out on eggs for breakfast. I also mention a 4th wrap that DOES include eggs!! But you’ll have to watch the youtube video for that, I’ll link it HERE

Yogurt and granola parfait wrap:

1 Mission brand gluten free tortilla 

50 grams of 0% fat greek yogurt. ( You can use whatever fat percentage you like) 

15 grams of gluten free granola( I used Udi’s

30 grams of organic blueberries 

42C/6.6F/8.7P

 

Coconut Rice Wrap:

1 Mission brand gluten free tortilla 

50 grams of coconut rice( see below for instructions on how to make!)

16 grams(1 TBL) organic peanut butter

20 grams of strawberry jam ( you can swap out fresh berries for this, I did on half of these wraps) 

58C/16F/7.1P

 

Ham and sweet potato wrap: 

1 Mission brand gluten free tortilla 

3 oz deli ham 

14 grams of reduced fat shredded cheddar cheese 

40 grams of cooked sweet potato 

A handful of spinach 

35C/ 10F/ 22P

 

You can change these wraps up really easily by swapping out protein options: ham, turkey, bacon, ground sausage or chicken all make great for the savory ones. On the sweet wraps, you can swap out fruit options, granola, yogurt flavors etc. If prepping these to freeze, wrap them in tinfoil and them place them in a large freezer ziplock bag. I label each of my bags so I know what burritos are in what bag. When ready to eat, place in toaster oven or large oven at 350F until thawed and warmed. Check at 10 and 15 minutes so the yogurt doesn’t melt. 

 

**For the coconut rice, I made a large batch of rice to use for these wraps and for other meals throughout my week. In the video I stated that I used full fat coconut milk but that was until I realized I actually used the light coconut milk. I just followed the directions on the box and swapped out half of the water required for coconut milk, next time I will use all coconut milk to give it a stronger coconut flavor. For a big batch, I brought 1 cup water and 1 cup of coconut milk to a boil, added 2 cups of uncooked rice, covered and let sit. After 5 minutes, I fluffed the rice with a fork and added ground cinnamon. 

 

Enjoy!

Mallory

 

 

 

 

2 Ingredient Spaghetti Squash Hashbrowns

2 Ingredient Spaghetti Squash Hashbrowns

Ingredients:

    • 250g spaghetti squash, cooked and shredded
    • 1 whole egg
    • Salt and pepper to taste

Directions

    • After you have baked your spaghetti squash (i had this prepared ahead of time- bake 20-25 minutes on 375 and then shred out with a fork), mix with one whole egg in a bowl and salt and pepper to your liking.
    • Oil a pan or spray with non-stick and turn on medium heat. Take a handful of your squash mixture, press together in a patty and place in pan. I made 5 patty’s total. 
    • cook for 3-5 minutes on each side until golden brown.
    • Serve with your favorite breakfast or by itself!

Macros for whole batch: 18C 6.5F 8P

Quinoa Berry Breakfast Bowl

Ingredients

-44g cooked Quinoa

-3/4C unsweetened almond milk

-50g banana

-25g raspberries -25g blueberries -15g GF granola (I used ancient grains)

-5g honey

-1T nut butter

-Dash of cinnamon

Directions

simmer quinoa, almond milk, cinnamon, honey, nut butter over medium heat for 5-8 minutes. Top with berries and granola!

MACROS:61C 15F 13P

Tex Mex Sweet Potato Breakfast Hash

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Ingredients

  • 1lb 93/7 Ground Turkey
  • 200g Red Pepper
  • 100g Mushrooms
  • 100g Red Onion
  • 85g Spinach
  • 300g Sweet Potato
  • 1T Butter
  • 1/2 Cup water
  • 3T Mrs. Dash No Salt Fiesta Seasoning

Directions

1. Add ground turkey, water and seasoning. Cook until browned and then set aside. 

2.Add 1/2T butter and diced sweet potatoes, cook until tender but not all the way cooked through.

3. Add in the rest of the ingredients except for spinach. Once eveything is cooked through, fold in spinach until cooked.

4. Top with Sour cream, gaucamole or salsa! 

Enjoy!

Servings: 6 (could make 4 for bigger portion!)

Macros: 13.6P 14C 3F

Breakfast Pizza

Macro Friendly Breakfast Pizza.jpg

 

Breakfast Pizza

-1 Flat Out Spicy Italian Pizza Crust

-136g egg whites

-40g Super Greens (or any fresh greens of your choice!)

-1oz Applegate Ham

-28g reduced fat cheddar Jack cheese

-50g peppers

Macros: 28.5C 8.2F 34P

*Preheat oven to 425 degress

*Scramble eggs and greens, dice up ham and peppers separately. 

*lightly brown pizza crust for 2 minutes, then top with egg scramble, peppers, ham and cheese. 

*Bake for 5 minutes, top with salsa and sour cream (not included in macros)! 

Enjoy! 

 

 

My macro menu for a day!

I have clients come to us asking what they can eat, they don’t know where to start as far as what meals to make. My suggestion is to first start with simple meals they’re already used to making but swap out a few ingredients for healthier ones. As they get more comfortable with those initial changes, they can then start exploring different meal options and making changes to entire meals. Its much easier and usually more sustainable if you ease your way in to it instead of diving in head first. Take a look at what I ate in a day to see that keeping things basic can be tasty yet still help you hit your macro goals! 

Breakfast: Turkey breakfast bowl.

1 serving of rice, scrambled with 1 whole egg and two servings of egg whites, topped with salsa verde. Served with my morning cup of coffee and 2 tablespoons of organic half and half. 

48 carbs/11.5 fat/ 47 protein

breakfast bowl.jpg

 

Lunch: 1 turkey burger with organice ketchup, 1 thin slice of cheddar cheese on a toasted bun. With a side of cucumber salad( Recipe will be posted Friday!) and two pickles

35.4 carbs/ 14.3 fat/ 42.7 protein

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Snack: 200 grams of organic fuji apple and 2 tablespoons of organic peanut butter

35.3 carbs/ 16.3 fat/ 7.5 protein

apples and peanut butter.jpg

 

Dinner: 5 oz of grilled grass fed top sirloin, 150 grams of roasted sweet potatoes sprinkled with garlic seasoning and sea salt and 1 corn on the cob. 

49 carbs/ 4.4 fat/ 37.2 protein 

steak dinner.jpg

 

Most of the time I keep things basic so I have as little prep as possible. Stick to the basics, stick to real whole foods and it should feel much easier nailing down a day of logging healthy meals. If you are curious about macros and need some help, check out our plans and become part of our Flex Fuel family, we would love to help you! 

 

With love, 

Mallory

 

Cauli-oats

Foodie friday! 

Being on a cut can sometimes mean we want to stretch our macros out as much as possible, get the most bang for our macro buck. That’s when cauliflower rice steps in! Cauliflower has virtually no taste but is a good way to fluff up a meal without sabotaging your daily allotment of carbs. It takes on the flavor of whatever you’re cooking it with and that’s why cauliflower-oats is one of my favorite meals! 

••••••••••••••••••••••••••••••

•100 grams of riced cauliflower

•30 grams of oatmeal 

•1/2 scoop of protein (I used cellucor cinnamon swirl) 

•1/2 cup of mixed unsweetened berries 

•Dash of cinnamon

Cook your oats according to the package. While those are cooking, steam your riced cauliflower in a bowl in the microwave(minute or two). Once soft, mash with a fork until it’s not chunky. When oats are cooked, add in mashed cauliflower, protein powder, and cinnamon. Top with berries and enjoy! I like to use frozen unsweetened berries because I toss them in the microwave for 20 seconds and they get really juicy which I like for something thick like oatmeal. You can top your cauli-oats with several different things, sliced banana, honey, peanut butter etc. ••••••••••••••••••••••••••••••

Total macros for the recipe above:

36 carbs

2.6 fat

19.2 protein

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Pancakes with Peanut Butter and Berries

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Sometimes you just need a fat stack of pancakes to get going…. Love this pancake recipe and it’s super filling!

Blend:

50g banana

1 Dannon light and fit vanilla yogurt

40g oats

138g egg whites

 Mix in 100g blueberries, cook on skillet into 4 cakes. 

 

Heat together @waldenfarmsinternational pancake surup/3oz strawberries/1 T peanut butter!