Big Mac Salad

Ribbet bigmaccollage

There are so many times I wish I could go back to the days where I carelessly ate.  Carelessly ordered burgers with buns and french fries and devoured it without even thinking about the nutrition label or how much fat this is loaded with.  I absolutely love cheeseburgers, quarter pounder’s, whoppers and even chicken sandwiches from Chick-fil-a.  Naturally, my life is all about the nutrition label except on Sundays, but even then I am thinking about the nutrition label.  I adapted this recipe from my favorite gal, Andie Mitchell but like always I opt for more protein an tweak it in ways I think tastes even more delightful.  Never would have I ever imagined taking a big mac to lettuce but holy moly this salad is like eating a Big Mac or Cheeseburger.  The secret;  all in the dressing. Give this a try you’re whole family will love it, unless they aren’t all about salads.

Feel free to substitute wherever.  You can opt for turkey meat, bison.  Type of lettuce.  Mayo instead of greek yogurt.  Recipe yields 4.

Ingredients

1lb beef lean sirloin *I enjoy this for the fat, feel free to substitute to turkey, bison, ground, extra lean ground beef.

1 lb bacon (SUPER OPTIONAL)

2 cloves garlic

1 head of Romaine lettuce

2 large tomatoes

1/2 white onion

1 dill pickle (optional)

1 cup cheddar cheese (FF/2%/Whichever you prefer)

2 tbsp of olive oil/coconut oil

Dressing

1 dash hot sauce (optional)

2 tbsp ketchup (I do natural)

4 tbsp of plain greek yogurt (if you want to opt this with mayo you may)

**You may also opt 2 tbsp greek yogurt/2 tbsp mayo**

2 tbsp of sweet pickle relish

1 tsp stevia/splenda/sugar blend

1 tsp salt

1 tsp white vinegar

2 tsp of water

Directions

  1. In small bowl, whisk mayo/greek yogurt, ketchup, hot suace, water, vinegar, relish, sugar blend and salt.  Set aside.
  2. In a large skillet heat oil over medium heat.  Add onion and stir frequently until onion softens.  Add beef and cook for about 7-10 minutes.  Use spatula to crumble meat.  Add garlic and continue to cook/stir.  Make sure meat is browned and not pink.
  3. Prepare lettuce, tomatoes and cheese into one big bowl or small bowls.  Divide meat.  Add 2 tablespoons of dressing.  Enjoy.

Nutrition per serving, all greek yogurt, sirloin, stevia and all natural ketchup

148 Calories, 3.4g F, 15.5 C, 4 F, 8.5 Sugar, 13g P

 

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Big Mac Salad

Protein Funfetti Cupcakes

For the love of cupcakes, cake, cookies, oh just sweets dang it! I absolutely love sweets and that is by far my downfall when it comes to my diet, so like anything I set out on a mission to make my favorites as healthy and as good for the body as can be! Recipes can be so versatile especially when you get the hand of ingredients and how they work!

A girl at my work brought in funfetti cupcakes which peaked my interest into getting a protein recipe going.  I use Cellucor  COR-Whey and GNC AMP Ripped protein so I am familiar with Chef Bob for Cellucor in his recipes and what he can whip up.  The recipe below I adapted from Chef Bob but tried a few things differently and it turned out well! So Tasty!  I hope you enjoy this recipe as much as I did, was a hit over Easter and may the gains commence…. 🙂

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Ingredients:

1 1/2 scoops of vanilla protein powder (I suggest, Cellucor COR-Fetti Cake Batter)

80 g. of protein pancake mix  (You can use regular pancake mix but I like to use protein for the added protein Kodiak Cakes is a good brand, P28, Flapjacked) *Kodiak cakes is found in most stores now, so in a pinch its great, I will add a picture below.

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1 box of SF/FF Vanilla Pudding mix

1/4 c. of Stevia/Splenda (I use the Stevia mix blend)

1 egg

1 egg white

1/4 cup plain greek yogurt

1/3 cup unsweetened almond milk (I tend to use so delicious brand but any brand)

Dash of vanilla extract, salt, baking powder

**Makes about 10 cupcakes!

  1. Preheat 350 degrees
  2. Combine all dry ingredients in one bowl
  3. combine all wet ingredients in another bowl
  4. Combine wet mixture with dry mixture.  It is best to mix with hand/stand up mixer rather than physically by hand.
  5. Lin muffin pan with linens and fill halfway with batter.
  6. Bake 10-12 minutes or until golden brown on top, stab with a butter knife if no batter on knife then they’re done.
  7. Cool 5 minutes and enjoy!

 

 

 

Protein Funfetti Cupcakes

For Love of Meal Prep

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Roasted Vegetables

Meal prep Sunday is basically like a society in the fitness world no matter what you’re training or competing for.  I like to think meal prep Sunday is a society for anyone, fitness minded, mom minded, busy minded, insert whatever minded.

By meal prepping on Sunday it allows you to stay on top of your game all week with food choices, meal choices and just not rushing.  Here are some of my favorite tips, tricks and just favorite thing to meal prep every Sunday! These will make your life a lot easier all week and your body and mind will thank you in the end!

  1.  Hard Boiled Eggs.  My favorite way to cook these is put them in a muffin tin 325 degrees for 25 minutes.  When they’re finished put them in a bowl of ice water for awhile! These are a great way to eat on the way out the door, add to salads, put them as part of your mini meals throughout the day.  Sometimes, throw the yolk and just eat the whites!

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    These are my personal favorite rice choices and plain white rice by minute!
  2. Rice.  Brown, white, jasmine, wild, quinoa, whatever you choose.  I like the above the most.  Rice is my go to post workout meal along with egg and cheese.  I specifically like to eat these about 1 hour to an hour and half post work out.  Good complex carbs and all make me feel full.  Tip, brown rice if you want to feel fuller.  Load up or down on cheese if you are doing carb cycling! 🙂
  1. Chicken/Fish.  Having all of this prepped and cooked (especially chicken) is a lifesaver.  I am someone who will eat cold chicken on the way out the door and as busy as I am I do it a lot. You will thank yourself by having these prepped.  Grill/Bake/Sauteed.
  2. Overnight oats.  These are a godsend in the morning or post workout as well.  Mix with almond milk, chia seeds, cinnamon oh and even some banana (this is why these are great directly after a workout if you are skipping a protein shake, your body needs the sugar! Add whatever fruit as you pleases, blueberries are my favorites! Overnight oat recipes are all over in the internet and pinterest!

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    Because I am addicted to PB this is my favorite recipe! Photo by Minimalist Baker! Click for here recipe!
  3. Roasted vegetables! This is mainly for my meals throughout the day.  Peppers, Sprouts, cauliflower, broccoli, mushrooms, squash, zucchini whichever.  Sprinkle some EVVO or my personal favorite coconut or avocado oil and roast in the oven! Eat them plain, thrown them in with an egg white omelet, on a sandwich or my personal favorite eat them with some nuts!
  4. Prep your nuts if you buy them in bulk.  Nuts are crazy good for you but you can’t down a whole bag! I love the already pre-portioned by planters, especially the Men’s Health version.  Yes, I am not a man but I don’t care! They are the right amount and the right nuts for you!

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    These come pre-portioned in 6 bags! 🙂
  5. Chopped Salad. This is plain as all get out.  Chop up your lettuce and cabbage! Have it in containers or bag ready to go.  When you’re feeling lazy having a salad already somewhat made up is great! Hey throw in your roasted veggies add some oil and you’ve got a great salad.  Even squeeze some lemon over it! Yum out!
  6. Mashed sweet potato! I love these and they’re a great carb.  I cook these in bulk and mash them or just have in baggies ready to go! Don’t add all that milk etc.  If you want a good mashed sweet potato, mix with boiled greek yogurt as your milk and add some cinnamon or stevia!

FYI, I am no dietitian or personal trainer but these work for me and I have lost a crap ton of weight, I bet they’ll work for you! 🙂

For Love of Meal Prep

No Bake Cookies {High Protein/Macro Friendly}

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I have been asked by so many people for this recipe since I posted it weeks ago! This by far was one of my favorites and hands down guilt-ish free snack.  I say guilt-ish because nothing ever is totally FREE when it comes to our bodies and food, unless it is water! 🙂

One of the things I preach to my family when they taste test some new recipe or made up version I have whipped up is that you can’t compare it to the fatty version, the best version, your mom or grandmas cooking.  Go in tasting these cookies expecting that they won’t taste EXACTLY like the fatted up version of no bakes but damn these are a close second.

*Please take note that you can prepare this recipe in a few different ways as I had trial and error.  I prefer my foods as all natural and non-GMO as I can get so I tend to look at the ingredients like a hawk in most of the things I use to cook and bake with.  Sugar is a demon just a big fat demon.  In this recipe it will call for Sugar Free Fat Free Instant Pudding packet.  In the instant pudding by major brands and off brands  it does contain ASPARTAME.  A lot of people try and avoid this ingredient along with splenda, etc. Just as I do.  I will post two places you can make your own pudding mix with stevia if you are looking to TOTALLY avoid ASPARTAME.  There is one brand I found that is ASPARTAME free but it is made with splenda, no thanks!*

Ingredients

  1. 8 scoops of vanilla protein powder *use whichever brand you like, I use Cellucor and you don’t have to use vanilla I find it tastes best with vanilla but also good with chocolate or Cellucor PB Marshmallow.
  2. 2 c. unsweetened coconut milk (So Delicious brand is best)
  3. 3 c. quick oats *depending on your taste for texture, steel cut is also a try*
  4. 1 packet of Sugar Free, Fat Free Chocolate Pudding Mix  (you can find two recipes to make your own if you are avoiding ASPARTAME, here and here) *Note in the second link you want to avoid all wet ingredients since you just want a dry mix*
  5. 1/2 c. All Natural Peanut/Almond/High Protein Butter (OPTIONAL, I just happen to be totally addicted to PB and find ways to put it in everything)

Directions

  1. Mix coconut milk with protein powder, pudding mix and optional Peanut Butter. (You may do this over low heat but heat isn’t required, if you do over low heat you may find that you need to add more milk to make no bake consistency when adding oats)
  2. Add oats and stir.
  3. You may put on parchment paper and scoop like cookies or put in a cake pan.
  4. Refrigerate for several hours or overnight.
  5. If in cake pan, cut and serve.

120 calories, 4 g. fat, 9 g. carbs, 18 g protein (Note: Your nutrition may be different depending on Peanut butter, protein powder, etc)

Side note, if you are interested in learning about sugar substitutes, aspartame, stevia you can find one particular article here that I enjoy that just gives cold hard facts.  Like anything I think we are entitled to our own opinions, tastes and judgments, use what you please and enjoy! 🙂

 

 

No Bake Cookies {High Protein/Macro Friendly}

Becoming the best version of You!

One of the reasons I started this blog is because I wanted to share basic things that work for me in my life and spread the good news in hoping they or any part of them helps someone else.  Recipes seem to take over my blog because I love to cook and I set out a mission to make constant favorites into healthier recipes as well as fitting my journey of becoming super fit.

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So this brings me here and you’re here reading this.  One of the top questions I get asked about once someone finds out how much weight I have lost or knows how much weight I have lost but they ask, “How did you do it?”  “How do I do it?”  “Where do I start?” “What do I do?”  So once again, here we are.

This entire blog post will be tailored on my tips and suggestions but it isn’t totally about weight loss.  Through my journey SO FAR and losing 277lbs it really wasn’t about the weight, in the beginning it was but as the journey went on it became about more so when you decide to embark on whatever journey or goal you have set, find yourself, don’t lose yourself or continue to know yourself.  The biggest key into effectively losing weight and staying on somewhat of a straight path is knowing yourself!

  1.  Know Yourself.  I suggest being completely real and wide open.  Have a date and a heart to heart with yourself.  Grab a paper and pen and write down simple things:  What do I want?  What do I like? What are my guilty pleasures?  What do I love about myself? What are some things I need to work on in and outside my body? Etc.  You have to be completely honest, raw and real, if you aren’t you are only going to cheat yourself out of becoming the BEST version of you.
  2. Write down, why are you here?  Why are you at this point in life where you have/need/want to lose weight?! If you find your answer being about EVERYONE else (other than wanting to be better for your kids) then take a step back and really think about this.  In life so far I have learned we often forget to take care of ourselves, reward ourselves and do things for ourselves.  When I decided enough was enough it was all about myself.  I was sick of being big, I was sick of being tired of climbing stairs, I was sick not being able to wear trendy clothes at 22, I was sick of being afraid to look in the mirror, I was sick of being sad.
  3. No Excuses.  Back at suggestion one, I talk about knowing yourself.  Part of knowing yourself is knowing you’re going to make excuses.  Knowing yourself is knowing that you love the crap out of Reese’s but guess what, they’re going to stare you in the face and that’s okay.  Knowing yourself is knowing that you’re stretched for time.  If you know yourself, they’re won’t be excuses.  I was a queen of excuses in the beginning, especially in the gym.  10 minutes on a treadmill and I was like okay that’s enough for today.  It wasn’t until I gained the whole KNOWING yourself to gain the guilt…..at some point throughout the journey you gain like this guilt belt.  When you make an excuse or don’t put forth 100% of the effort the guilt weighs in and you turn right around and hop on that grind again. Whatever you do, no excuses.
  4. Be Committed! This goes without saying, be committed.  I can’t even stress this enough! Here is the thing where people get this all twisted, if you fall of a wagon, have a Reese’s, eat a bad meal, have a horrible weekend, etc. people then decide to throw their hands up and say forget it all together.  Guess what, it’s gonna happen, 277lbs later it still happens for me but the fact that I am committed I get right back on the train the next day, meal, minute, whatever.  WHATEVER you do, be committed!
  5. Start small.  Based on your lists and gaining a deeper insight about yourself, addictions, faults, etc you can then take a look at where you want to start and what to start small with.  For example with my journey I quite drinking soda all togther, but maybe if you’re having 5 sodas a day cut it down to 4, then 3, then 2, etc.  Maybe cut out bread, pastas, etc.  Add things in small amounts as well, maybe start to add more vegetables to 3 meals a week,etc.
  6. Food Log/PLAN.  This is the biggest hurdle and I am still working at this.  Logging food is important.  Myfitnesspal is a wonderful app but a notebook works just as well! Once you get logging in your foods and meals you will see how naturally it flows and planning meals and times becomes easier and easier.  Trust me!
  7. SET GOALS, small goals.  I suggest setting out small goals for yourself to keep you on track.  One of the things I did was took a ring and attached notecards to it.  I would then put something like lost 10 lbs.  buy yourself a new book, lost 5lbs reward with one cookie, lost 20lbs grab a pedicure, etc.  We often forget to reward for the hard work we are doing.  It is a nice pat on the back to not only doing it but realizing YOU CAN DO IT! Just don’t always let the reward be chocolate or cookies, once again KNOW yourself!
  8. BE CONSISTENT! I think a lot of you hear this out of me if you follow me, consistency is key.  It is, if you’re consistent results will show! I promise!
  9. Strive for progress NOT perfection and be IDEAL!

The above is basic things I suggest.  I also suggest starting with small exercises as well.  Start small and build up.  I can give more insight on the exercise front if you would like, just ask me!! I absolutely believe anyone can do what they put their mind to as long as you utilize KNOWING yourself.  This is the biggest thing I CANNOT stress enough!

Becoming the best version of You!

Crock-Pot Chicken Fajitas {High Protein/Macro Friendly}

FullSizeRender(90)If you are anything like me you love your time.  I love to sleep in as long as I can in the morning, I love to stand underneath the warm shower head as long as I can and ultimately I love to make things as simple and easy as possible.  This recipe is a godsend to anyone with a busy schedule yet wants something other than a quick hot dog in the microwave, yes I have been there, not bashing that though! 🙂

I absolutely love how friendly this is to my fitness regimen, how fast and easy it is and how flavorful it is without adding 8 million seasoning concoctions! I hope you thoroughly enjoy this as much as my family and I did! FIESTTTTTA!

Oh also, if you are looking to bulk I would definitely add some brown rice, quinoa or anything else to this.  I prefer to opt out a typical fajita shell and just eat as a bowl with some quinoa still tastes amazing, especially with a dollop of plain Greek yogurt!

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Ingredients

  • 2 chicken Breasts, sliced thing and medium-long
  • 1 can low sodium black beans (Optional)
  • 1 packet of Mrs. Dash Taco Seasoning (Sodium Free) *You may use regular taco seasoning, I personally like to avoid high sodium contents.
  • 1 medium onion, cut up into slices
  • 2 bell peppers cut into slices (You may choose green, red or yellow)
  • 1 tablespoon of chicken broth

**Optional Ingredients; flour fajita tortilla shells, Shredded Mexican Cheese, Sour Cream or Plain Greek Yogurt, Brown Rice, Quinoa

Directions

  1. Pour a little EVVO Oil in the bottom of Crock-Pot, very lightly nothing heavy.
  2. Put a few onions and peppers
  3. Add some chicken slices (about 1/4)
  4. Sprinkle taco seasoning over chicken.
  5. Repeat steps 2-4 until all used up.
  6. Cook on HIGH on on Crock-Pot for 1 hour and 30 min.
  7. Rinse can of black beans and pour into crock pot, stir all together.
  8. Cook on HIGH remainder 1 hour 30 min.

**You may cook on low heat for longer and just pour black beans in at end and cook additional 10 minutes.

Serves 6, with two tortilla as serving.

Nutrition

Calories: 162  Fat: 1g Carbs: 20g Sodium: 78mg Sugar 1g. Protein 16g.

with cheese additional  Calories:  50 cals Fat: 5g Carbs: 0 Protein 3g.

with 2 tortilla fajita shells (mission brand) Calories: 180 Fat 4g Carbs 32g Protein 6g.

Crock-Pot Chicken Fajitas {High Protein/Macro Friendly}

Macro Friendly Muscle Building Chili

IMG_9685We all encounter chilly weather at some point within the year and it strikes our fancy to instantly want some type of soup especially chili.  Fall, Football, Cold weather and Chili.  I absolutely can eat Chili year round and love love love how adaptable it is as well as friendly to the figure and my whole “meal” plan!  If you are counting Macros, Carb Cycling, Wanting low fat meal plans, this recipe is for you and trust me with the right diet and exercise this is a muscle building chili recipe! Unique in it’s own way as well! Enjoy!

  • 2 tbs. EVOO
  • 1 medium yellow or white onion
  • 3 cloves of garlic finely chopped
  • 16 oz. Ground Turkey
  • 1 boneless skinless chicken breast diced
  • 28 oz. can of petite diced tomatoes
  • 1 can of Pinto Beans
  • 1 can of Black Beans
  • 1 can of Light Red Kidney Beans
  • 2 c. of Unsalted Chicken Stock
  • 2 tbs. of chili powder
  • 2 tbs. of basil
  • Salt and Pepper to your liking

**Sriracha and Jalapeno are a GREAT addition and totally optional!

    1. Using a large stock-pot, turn the burner to low/medium heat, add EVVO.
    2. Add in your chopped onion and garlic. Stir frequently as you don’t want them to burn.
    3. Add in turkey and chicken, keep stirring until both meats are no longer pink.
    4. Stir in chili powder and basil
    5. Add chicken stock and do one final stir
    6. Add in the tomatoes, beans, jalapenos (optional)
    7. Turn the heat to low and let simmer for 45 minutes.

Top with sriracha, avocados, greek yogurt, FF cheese if you are looking for additional bulking.

**If you are looking to bulk more, add some quinoa or rice, super tasty.

Nutrients
Entire Pot: Cals: 1664, Protein: 150g. Carbs: 90 g. Fat: 61.4
Serving size (divide pot into 4 bowls) Cals: 416 Protein: 37.5 Carb: 22.5g
Fat: 15.35g
Macro Friendly Muscle Building Chili