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Mal’s Meatloaf

I love hanging out with my sisters, we truly are best friends. Both of them live about 2 hours north of me so I try to go up at least once a month to hang out and have some girl time. The last time I was there, my sister made meatloaf for dinner. I’ve never been a fan of meatloaf, at least thats the story I told myself but I didn’t have anything to back that up? You know as a kid how you see something and if it looks gross you think “EW!”, well that has always been my opinion of meatloaf so when my sister was making it for dinner, I raised an eyebrow.

But to my surprise, I actually loved it. Call me crazy but maybe we should actually try the foods we swore off before the age of 10

I asked my sis for a copy of her recipe and have made it twice since so I figured it was worth posting on here for you guys, with macros included.

What you need:

5 oz of diced onion

6 oz of diced peppers ( You can really play with the amount you use, more or less, this is just what mine ended up weighing after I diced, the same goes for your onion)

60 grams of uncooked oatmeal ( I used 1 quick oats)

1.5 lbs of ground turkey (I used 93/7 fat content)

1 cup of evaporate milk

3 TBL of ketchup

2 TBL of barbeque sauce

1 TBL olive oil

2 garlic cloves, minced

Salt and pepper for taste

To start:

-Preheat oven to 350 degrees.

-Add 1 TBL olive oil to your pan along with your peppers and onions and sautee until completely cooked (onion is transparent).

-In another bowl, mix your oatmeal and evaporate milk. Once your peppers and onions are cooked, add those to the oatmeal and milk mixture.

-Then, add in your ground turkey, 1 TBL of ketchup, salt, pepper and mix really well. ( I used my hands, it seemed like the best way to make sure all the ingredients were mixed together).

-Transfer mixture to a greased loaf pan.

-Mix remaining 2 TBL of ketchup and 2 TBL of barbeque sauce and spread over the top.

-Bake 1 hour 10 min until reaches 165 degrees.

Let cool for 20 minutes before slicing.

Macros per serving:

11.9 Fat

16.5 Carbs

22.9 Protein

( I made a rookie mistake and forgot to measure the total weight of my ingredients so that I could know the macros per oz. The macros on the serving above is if I cut my meatload into 7 even slices, those macros are for 1 slice). I also noticed taking a picure of meatloaf and making it look appetizing is work for the professionals haha…below is a picture of mine. I promise, it tastes WAY better than my picture skills will show wink

Ginger Garlic Soothing Chicken Soup

Ingredients

 

    • 1T Olive Oil

 

    • 300g Yellow Onion, chopped

 

    • 200g Mushrooms, sliced

 

    • 200g Carrots, diced

 

    • 4 Large Stalks Celery, diced

 

    • Salt and pepper to taste

 

    • 4 Cloves Garlic, minced

 

    • 1T Ginger, grated

 

    • 1/2t Ground Tumeric

 

    • 6 Cups Organic Chicken Broth

 

    • 1 pound Organic Chicken Breast, diced

 

    • 2 cups Kale, chopped

 

Directions

 

    • In a pan over medium heat, sautee’ chicken in 1/2 T olive oil. Cook through and set aside.

 

    • Heat 1/2 T olive oil over medium heat in a large soup pot.

 

    • Toss in all veggies, sautee’ until golden, about 8 minutes.

 

    • Add ginger, garlic and tumericcook for about a minute.

 

    • Pour 1/2 Cup of chicken broth and stir until liquid is reduced by half.

 

    • Add remaining 5 1/2 cups of chicken broth, stir.

 

    • Add chicken, salt and pepper, cover and let simmer on low for 20 minutes. 

 

    • Enjoy!

 

Makes 4 Servings: 

Macros: 32.5P 20.6C 6F

**We added a serving of rice to ours (not included in macros) for extra carbs and some cheese to top it off! You can also add zuchinni noodles, whole wheat noodles, avocado, sour cream, etc. to spice it up! 

 

My Gymshark Haul + Buffalo Chicken Soup!

https://youtu.be/libKgcN-h4Q

Buffalo Chicken Soup

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Ingredients:

 

    • 1.5 pounds Organic Chicken Breast

 

    • 2 Cups Riced Cauliflower

 

    • 1 Large Onion

 

    • 2 Stalks Celery

 

    • 2 Large Carrots

 

    • 5 Garlic Cloves

 

    • 1T Tomato Paste

 

    • 1tsp Chili Powder

 

    • Salt and Pepper to taste

 

    • 3 Cups Low Sodium Chicken Broth

 

    • 1 14oz Can Diced Tomatoes

 

    • 1/4 Cup Hot Sauce

 

Directions:

 

    • Chop all veggies

 

    • Mix together all ingredients in Instant Pot

 

    • Cook on High Pressure for 15 minutes (Crockpot 4 hours on high, 8 on low)

 

    • When cooked, take out chicken, shred and mix back in.

 

    • Macros for 6 servings: 2F 11C 28.5P per serving

 

Optional garnishes: sour cream, avocado, cilantro, jalepeno, tortilla strips.

 

 

 

Week 8: Macro Friendly Fettuccine Alfredo + Booty Buildin’ Workout

View full YouTube Video here!:

https://youtu.be/FUGOkNh3OB4​

fettuccine.jpeg

Macro-Friendly Fettuccine Alfredo

Makes 4 servings

Ingredients:

 

    • 8oz Fettuccine Noodles 

 

    • 1/2 Cup Parmesan Cheese

 

    • 1 Cup Low Sodium

 

    • 1 Cup Unsweetened Almond Milk

 

    • 1 Clove Garlic

 

    • 1/4 Cup Whole Wheat Flour

 

    • 1 T Grassfed Butter

 

    • 1/8 tsp. Nutmeg

 

    • Salt and Pepper to taste

 

Directions:

 

    • Follow instructions on box for noodles, cook through, set aside. Make sure to stir noodles as they tend to stick together!

 

    • In a saucepan, melt butter over medium heat, add minced garlic and sautee’ for about 1 min.

 

    • Sprinkle in flour and whisk together for about another 60 seconds.

 

    • Add milk and broth and continue to whisk until all combined.

 

    • Stir for about 6-7 minutes or until thickend, add seasonings.

 

    • Turn off heat, mix in cheese and add noodles.

 

    • If it becomes to thick, add a little more almond milk.Top with grilled chicken or shimp as desired.

 

I added spiralized zuchinni noodles, diced asparagus and mushrooms to my dish for more volume and micronutrients. 

Top with desired amount of grilled chicken or shrimp for a protein source! 

Macros without veggies and protein added: 13.8P 49.2C 8F

 

Katy’s Journal Week 4: Intuitive Eating & New Recipe!

https://youtu.be/yh5NLeiAS54

Beef & Broccoli Recipe

Ingredients:

    • 1lb Top Sirlion ( I bought already cut)
    • 10 oz Broccoli, chopped
    • 150g Carrots, sliced
    • 1 T Coconut oil
    • 2T Arrowroot Powder or Corn Starch
    • 2 oz Coconut Aminos 
    • 2 Cloves Garlic
    • 2T Fresh Ginger
    • Pepper to taste

Directions:

    • Toss steak, arrowroot & pepper in a bowl until coated
    • Heat 1/2 T coconut oil over medium heat, cook 1/2 steak in pan, spread out and flip when cooked on one side, about 2-3 minutes. When cooked through, cook other half.
    • Set steak aside and add veggies, add more coconut oil if needed. Cook through until tender.
    • While veggies cook, mix aminos, garlic and ginger. 
    • Set veggies aside, pour amino mix into pan, allow to thicken and then mix veggies and steak in with it. 
    • Stir and coat, allow to simmer for 3-5 minutes.
    • Enjoy! * Serve with rice or quinoa as desired!

Macros for 1/4 recipe: 25.5P 19C 16F

Katy’s Week 2 Journal + New Recipe: Taco Cassarole

Week 2_ Video Journal.png

 

https://youtu.be/hhM_R5CcRQ0

Spaghetti Squash Taco Cassarole

Ingredients

 

    • 600g Spaghetti Squash

 

    • 8oz Sliced White Mushrooms

 

    • 3T Taco Seasoning ( I used Mrs. Dash Fiesta Lime)

 

    • 100g Yellow Onion

 

    • 3oz Grape Tomatoes, halved

 

    • 100g Egg Whites

 

    • 1 lb Ground Chicken

 

Directions

 

    • Cut spaghetti squash in half, de-seed, bake face down @400 degrees for 20-25 minutes

 

    • While squash cooks, cook ground chicken over medium heat, add onion, mushrooms tomatoes for 2-3 minutes. 

 

    • Scrape squash out of skin into a bowl using a fork

 

    • combine all ingredients and mix well

 

    • pour into a well greased baking dish and bake for 45 minutes.

 

*I kept higher macro toppings separate so they can be added according to macros. Suggested toppings:sour cream, cheese, tortilla chips, olives, salsa. 

Servings 2 (given the low carb content, it’s easy to eat a lot!)

Macros for 1 serving: 12.2F 29.8C 54P

 

“Skinny” Tzatziki Chicken Bowls

Tzatziki Chicken Bowls

Ingredients:

For the Chicken:

 

    • 1 lb Organic Chicken Breast

 

    • 1/4 Cup Fat Free Greek Yogurt

 

    • 1 tsp. Olive Oil

 

    • 1/2 T. Red Wine Vinegar

 

    • 2 Cloves Garlic

 

    • 1/2 tsp. Oregano

 

    • 1/2 tsp. Tumeric

 

    • Salt and Pepper to taste

 

    • 1/8 tsp. Red Pepper Flakes

 

For the Tzatziki Sauce (Skinny Tzatziki from SkinnyTaste)

 

    • 8oz Fat Free Greek Yogurt

 

    • 50g Cucumber, peeled and chopped

 

    • 1 tsp. Lemon Juice

 

    • 1 clove Garlic

 

    • 1 T. Fresh Dill

 

    • 1 T. Fresh Chives

 

    • Salt and Pepper to taste

 

For the Salad:

 

    • 1/2 T Olive Oil

 

    • 1T Red Wine Vinegar

 

    • Salt & Pepper

 

    • 150g Thin sliced cucumbers

 

    • 1 Cup Cherry Tomatoes, halved

 

    • 50g Red Onion, thinly sliced

 

For Each Bowl:

 

    • 42g Quinoa

 

    • 28g Feta

 

    • 14g Black Olives

 

Directions:

​For the Chicken:

 

    • Cut chicken into 1 inch cubes

 

    • Mix all other ingredients together, toss chicken in mixture until evenly covered.

 

    • Marinate minimum of 1 hour

 

    • Pre-heat grill to medium-low heat 

 

    • Skewer chicken cubes (I put 4oz to a skewer)

 

    • Grill until cooked through, about 10-15 minutes

 

grilled chicken.jpg

For the Sauce:

https://www.skinnytaste.com/skinny-tzatziki/

For the Salad:

 

    • Toss tomatoes in onions in seasonings and oil and vinegar until covered

 

1 Serving:

 

    • 1/2 Batch of Salad

 

    • 1oz Sauce

 

    • Bowl ingredients

 

    • 1 4oz skewer of chicken

 

MACROS: 43.5C 22F 42P

 

 

 

Double trouble tostada

Sometimes I just need something quick to make for lunch or dinner when my schedule is crazy busy and I dont have a ton of time to cook. These tostada’s are quick, easy to make, and satisfy the tastebuds! Here’s what you need to make one serving( two tostada’s):

 

-Tostada shells 

-65 grams of vegetarian refried beans 

-3 oz of grassfed ground beef 

-28 grams of reduced fat mexican shredded cheese 

-A spinkle of alfalfa sprouts 

-Hot sauce( I used siracha) 

 

Turn on your ovens broil option. While thats heating up, cook your ground beef until there is no pink( I cooked an entire pound of this earlier and had it in the fridge to use). Put shells on a baking sheet. Spread your refried beans over the top of your tostada shells, then your cooked ground beef. Divide cheese and sprinkle over both tostada’s. Put baking sheet in oven on broil and watch closely until cheese is melted. Once melted, take out, cover in sprouts and add hot sauce. 

 

As you can see, really easy to make, something you can easily make for the entire family and its right in time for cinco de mayo! I hope you enjoy! 

 

You can make different variations of this using ground turkey, chicken, shredded lettuce, salsa, pico de gallo, black beans….the options are endless! 

 

Macros for both tostadas:

34 carbs

16 fat

33 protein

 

fiesta tostada.jpg

 

Ramen Stir Fry

Ramen Stir Fry with Brown Rice and Millet Noodles

Ingredients

​For the sauce:

    • 1T Sesame Oil
    • 1T Rice Vinegar
    • 2T Low Sodium Soy Sauce (we also like Braggs aminos and coconut aminos)

For the Stir Fry:

    • 5oz Chicken Breast, diced
    • 100g Sweet Onion, diced
    • 100g Broccoli
    • 100g Sliced Carrots
    • 4oz sliced White Mushrooms
    • Grated fresh Ginger to taste
    • 1t minced Garlic
    • 70g Lotus Brown Rice and Millet Noodles (found these at costco)

Directions

    • In a large pan over medium heat, Sautee’ chicken breast in sesame oil until cooked through
    • Add in all veggies, rice vinegar and soy sauce, garlic and gingercook over medium heat until veggies are tender
    • While veggies and chicken are cooking, bring 2 cups of water to a boil, cook noodles, drain and then combine with the rest of the stir fry.
    • Let simmer over low heat for 3-5 minutes. 
    • Enjoy!

Recipe is for one serving. Double up or more for a bigger batch you can share with the family!

Macros: 51.5P 21.5F 86C 

**To make less carb heavy, sub out half the noodles for zuchinni noodles! 

Garlic Cilantro Shrimp over Quinoa

I needed a change up from the same ‘ol foods and came across this recipe on SkinnyTaste. I made the sauce, shrimp and quinoa separate from each other so that I could alter the serving of shrimp and quinoa as I wanted! This was quick, easy and a nice change up!

Ingredients:

    • Shrimp
    • 1 tsp olive oil
    • 100g red bell pepper, diced
    • 6oz sliced mushrooms
    • 4 scallions, thinly sliced, white and green parts separated
    • 1/2 cup chopped cilantro
    • 4 cloves garlic, minced
    • 1/2 t. salt
    • 1/2 t. crushed red pepper flakes (or to taste)
    • 14.5 oz can diced tomatoes
    • 14 oz can light coconut milk
    • 1/2 lime, squeezed for garnish

Directions:

    1. Heat oil on medium-low heat. Add red peppers and mushrooms and sauté until soft.
    1. Add scallion whites, 1/4 cup cilantro, garlic and red pepper flakes.
    1. Add tomatoes, coconut milk , salt and bring to a boil. Reduce heat, cover and let simmer for about 10 minutes.
    1. Add shrimp and cook 5 to 6 minutes, if you want to make one bulk recipe
    1. Add lime juice.

I cooked my shrimp and quinoa separately.

Macros: 1 serving Sauce (split in two servings, you could make up to 4!): 9F 20C 5P

Macros: Sauce + 6oz shrimp + 44g Quinoa: 31P 13F 48C