My Gymshark Haul + Buffalo Chicken Soup!

Buffalo Chicken Soup

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    • 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




    • 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!:​


Macro-Friendly Fettuccine Alfredo

Makes 4 servings



    • 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




    • 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


Week 5! Lack of progress on the scale..

Its easy to get caught up on the number on the scale and feel like there is no progress at all. Right now, I’m cutting and havent seen huge leaps and bounds on the scale. Click the video below to watch my week 5 journal entry and hear my thoughts about progress and the scale!


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

Beef & Broccoli Recipe


    • 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


    • 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 3 Journal

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

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Spaghetti Squash Taco Cassarole



    • 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




    • 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