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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

Macro friendly Pumpkin Chocolate chip cookies!

The problem with a lot of the typical holiday baking recipes is that they are LOADED with sugar and some questionable ingredients. I’ve been searching the web for new recipes to try that are easy on the macros and not full of a bunch of junk and came across this one by Lillie Eats and tells. Its not overly sweet but thats what I like about them! Plus, the pumpkin makes them super moist and the Flapjack baking mix makes them cake like. 

 

 

    • 106 grams of FlapJacked brand buttermilk pancake mix

 

    • 75 grams of Dannon light and fit greek pumpkin yogurt( vanilla works too)

 

    • 1 egg

 

    • 2 tbs sugar

 

    • 180 grams of pumpkin puree 

 

    • 1 tsp cornstarch

 

    • 1 tsp baking powder

 

    • pinch of kosher salt

 

    • 1 tsp cinnamon

 

    • 1 tsp pumpkin pie spice

 

    • 2-3 droppers of vanilla stevia 

 

    • 56 grams of chocolate chips

 

INSTRUCTIONS

 

    1. Preheat oven to 350

 

    1. Line a baking sheet with parchment paper

 

    1. Mix all dry ingredients first, then add in the wet ingredients and stir together

 

    1. Then add chocolate chips

 

    1. I used a cookie scooper to scoop even size cookies, I was able to get 16 cookies out of this. ( I didnt get super technical and weigh each individual cookie, I just eyeballed and tried to keep them the same size)

 

    1. Bake for about 12 minutes ( they will be super soft, almost cake like)

 

    1. Let cool before eating

 

 

Macros per cookie: 

1.8 Fat

9.7 carbs 

3.5 protein 

 

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Chicken Gnocchi Soup!

Juli Bauer from PaleOMG posted this recipe a couple of weeks ago and I couldnt wait to try it. I’ll link her original recipe HERE. She used an instant pot for hers but since I don’t have one, I cooked mine in a pot on the stove. I also swapped out the groud pork in her recipe for ground chicken and used olive oil instead of GHEE.

Ingredients

    • 1 package of Trader Joe’s Cauliflower Gnocchi
    • 2 TBL of Olive oil
    • 1lb italian seasoned ground chicken ( I used 96/4)
    • 1 (16 ounce) bag of frozen cauliflower
    • 1 (14 ounce) can of garlic herb diced tomatoes
    • 2 garlic cloves, diced
    • salt, to taste
    • 1 red bell pepper, diced ( I used 3.5 oz) 
    • 1 bundle of kale, roughly chopped 
    • salt and black pepper
    • fresh basil, for garnish

Directions

    1. Place the frozen gnocchi on a plate and into the microwave for 3 minutes, until soft. Pat with a paper towel to dry. Place a nonstick skillet over medium-low heat. Add 2 TBL of olive oil and gnocchi. Cook for about 15 or so minutes, flipping halfway through. Once finished cooking and brown on both sides, sprinkle with salt.
    1. While the gnocchi cooks, start cooking your ground chicken in your soup pan. Once its cooked all the way through, remove from pan and set aside.
    1. Add broth, cauliflower, tomatoes, garlic cloves and salt to pan. Cook until cauliflower is soft ( about 20 minutes on simmer)
    1. Once cooked, use a blender to blend all ingredients until creamy and smooth. (Be careful! Ingredients are hot so transfer to blender slowly)
    1. Once blended, put back into your soup pot and add bell pepper and kale along with your cooked ground chicken + salt and pepper.  Let that simmer for about 20 minutes, add your gnocchi and mix to warm through.
    1. Top with extra black pepper and basil before serving

Macros per 1 oz:

1 Fat

2.1 carbohydrates

2.2 protein

Butternut Squash soup!

This recipe was very easy to make! After you have the ingredients chopped, throw them in your crockpot for 6-8 hours on low and let them cook. After they’re cooked, I put them all in a blender and blended until they were smooth and creamy. Here is what you need:

1.5 lbs of butternut squash diced ( I bought mine pre cut so this just happened to be what it weighed)

4 oz of carrots chopped

4 oz of onion chopped

3 oz of apple ( I picked one off the neighbors tree)

2 cups of organic broth ( I used chicken because it was what I had on hand)

1/2 cup of organic coconut milk**This gets added at the end before you blend.

Seasonings for taste, I eyeballed these: Salt, pepper, cayenne, pumpkin spice. Be careful with the cayenne! I just threw a couple of dash’s in the crockpot before cooking and my soup came out zesty, next time I’ll use less.

Put everything in the crockpot except the coconut milk. Cook on low for 6-8 hours or until everything is tender. I then very carefully put all ingredients into my Ninja blender( be careful, hot crockpot ingredients are no joke) and added the coconut milk. Blend until creamy and smooth.

I always eyeball my seasonings. You can play around with whatever seasonings you like, the other ingredients are just a great base for the soup.

Enjoy!

Macros per oz:

.5 fat

2.7 carbs

.7 protein

So, if you had an 8 oz bowl, that would look like:

21.3 carbs

4.4 fat

5.3 protein

Turmeric roasted veggies!

You can watch the full video of me dancing around my kitchen and cooking here

Ingredients:

350 grams of fresh beets

200 grams of fresh carrots 

350 grams of baby red potatoes 

2 TBL olive oil

1 TBL of turmeric

_____________________________________________________________________

Start by preheating your oven to 425 degrees.

While your oven is heating, time to prep your veggies! I used the baby red potatoes, beets and carrots that came in my veggie share box this week from Helsign Junction Farms. 

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Once your veggies are washed, cut your potatoes and beets into quarters and then cut those quarters in half. Slice your carrots down the middle lengthwise. 

After veggies are chopped, toss in a bowl with olive oil and tumeric. 

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Once everything is coated, place on your baking sheet and stick on the oven for 15 minutes. 

At 15 minutes, take out, toss them around on the pan and then place back into the oven for another 15 minutes. 

Serve with your favorite protein and enjoy! 

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MACROS PER 1 OZ SERVING:

1.4 FAT

5.8 CARBS 

.8 PROTEIN

Thai Basil Eggplant

 

Want to see the full video of me cooking this recipe? Click here to watch!!

I came across this recipe by searching on pinterest for the ingredients I had on hand and wanted to use. This recipe from Vegetarian Gastronomy caught my eye. I made a couple of substitutes from the original recipe and also swapped out the tofu for chicken to bulk up the protein (I’m personally just not a huge fan of tofu). Here are all the ingredients you’ll need to get started: 

 

3 TBL Olive Oil

4.5 TBL Hoisin Sauce 

2 tsp. Chili Sauce( I used siracha) 

2 tsp. Corn starch 

1/4 cup of coconut aminos

12 oz chicken, diced

2 gloves of garlic, minced

4.5 oz white onion, chopped

2.2 oz red bell pepper, chopped

2.5 oz of green bell pepper, chopped 

5 cups of egg plant, diced ( This was a fail on my end!! I forgot to weigh it before I put it in the pan to cook so I eyeballed this amount) 

Fresh basil, chopped 

 

In large pan, heat up 2 TBL of olive oil on medium heat.

 

    1. Add the eggplant pieces and toss to coat them in oil. Add a little amount of water, turn the heat down to low-medium, cover, and let the eggplant cook.

       

 

    1. Stir the eggplant pieces every few minutes. Add a little more oil or water to help cook the eggplant and keep it from sticking to the pan if needed (if adding water to help cook the eggplant, be sure to add a small amount each time so that you don’t end up with watery mushy eggplant). While the eggplant is cooking continue on to preparing the rest of the dish.

       

 

    1. The eggplant is done once it is tender, but still firm so it holds shape. Turn off the heat and set aside in the pan. 

       

 

In a sepereate pan, heat up 1 TBL of olive oil. 

 

    1. Add the diced chicken and cook until its white all the way through

 

    1. Add peppers and onion, cook until tender. Add garlic and sautee it with the peppers and onion. 

 

    1. Once the chicken and veggies are fully cooked, add it to eggplant pan. 

 

 

In a seperate dish, make sauce: 

Combine:

4.5 TBL Hoisin Sauce 

2 tsp. Chili Sauce( I used siracha) 

2 tsp. Corn starch 

1/4 cup of coconut aminos

1/4 cup of water

 

Pour sauce mixture over eggplant, chicken and veggies and let simmer for a few minutes. Add fresh chopped basil, stir and enjoy!! 

 

I figured out the macros per OZ so when serving this up, I can choose how many ounces I want at that particular time. 

For 1 oz( I had 8.5 oz at dinner if that gives you a better idea of macros per serving, the total for 8.5 is 20.5 carbs/12.5 fat/22.8 protein)

 

1.5 fat

3 carbs

2.7 protein 

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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

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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

 

 

 

 

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

 

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Chicken Salad lettuce wraps

Ingredients:

-1 big can of chicken(10 oz) 

-1/2 cup of crushed pineapple 

-1 oz of red onion, diced 

-2 TBL light mayo 

-1 oz of sliced almonds 

-Dash of salt and pepper 

 

Mix everything together in a bowl, scoop in lettuce and enjoy!

This made a big batch so you could cut this in half for a lighter lunch!

24 Fat / 30.6 Carbs / 44.5 Protein

 

To make this lower fat, you can eliminate the almonds or only use half the serving I used! I just like some crunch with my lettuce wraps. These are really easy to make ahead of time and store well overnight.

 

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