Morning After Cheat Meal!

I went back and forth debating whether or not I should do my cheat meal this week. Being just the start of this new plan, part of me wanted to stick to it 100% and not veer off the beaten path. However, I decided it was a good idea for a number of reasons..

1. It gave me something to get really excited about because I’m 100% a foodie at heart. ❤
2. It gave me a reason to go to my favorite ice cream joint EVER!
3. I knew I would thoroughly enjoy every. single. bite. As I did. 😉
4. You have to trust the process. One meal you wouldn’t have on a daily basis, once a week isn’t going to kill your progress! In fact, it can majorly increase your gains to refeed your body!

Soooooo.. what was my cheat meal?!

AN ICE CREAM SUNDAE!!

There’s a local diner here in NJ near the military base in which we live since my husband is stationed here. They have AMAZING breakfast, everything is fresh & cooked to order. It never fails to impress. They even scoop their ice out a bucket, definitely an old school approach yet still effective! When we saw that their ice cream bar was open for the summer we decided we had to try it. Their ice cream flavor options are endless and they even have frozen yogurt & that’s an immediate win in my books. Ever since the day that we took our first bite we fell in love & now I obviously crave it alllll the time. 😉 I have THE definition of a sweet tooth.. 

 Here’s what I decide on..

• Medium Fudge Brownie Frozen Yogurt
• Topped with Peanut Butter Cups (because peanut butter and chocolate is the perfect marriage of the flavors)
• Rainbow Sprinkles
• Hot Fudge

I wish I would have taken a picture of the bottom too because the hot fudge and toppings sunk to the bottom creating the most amazing flavor/texture combination.. YUM!! Next time. 😉

Now to stop googling over this amazing dessert I’ll show you that one meal won’t kill your gains!

 Here is a picture from this morning, keep in mind I had my cheat meal last night after I had already had a day’s full of food. My cheat meal replaced my rice cakes & pb that you saw or can see from last post. You have to find that balance of enjoying/treating yourself with fueling your body right. Every person’s definition of “right” is going to differ. Find what works for YOU and stick to it!!

Until next cheat meal.. 😉

 

Full Day of Eating

  
It’s been a while & I want to make more posts like I did while I was in prep! I am not currently prepping for a competition, but I did just start a meal/workout plan this week with a woman I’m so glad to call my coach! As some of you may know, I was an avid follower of iifym (if it fits your macros). I still love the concept of iifym, but I wasn’t taking into account the timing of my macros based off of my training so much. I have always eaten on a pretty regimented schedule, but my coach made me realize the true importance time plays with growth. With that being said, I am now following a meal plan that she has developed for me & I have to say that I absolutely LOVE it! It has allowed me to step away from all of the tracking that I have become so obsessed with after doing it ritually for about 6 years now… crazy!! So it’s not only great for my body in terms of gaining muscle, but also my mental sanity as well. 😉

This meal plan cuts out a lot of the unnecessary sugar I was consuming before and allows me to love whole, natural foods as I should. Like I mentioned before, timing is everything! It has only been 4 days & I already see a difference in my body in terms of definition. It has been magical in terms of water weight. Prior to these 4 days I was retaining water a decent amount for my liking and I am slowly watching it ware away. Another thing I have to say I love about this plan is that I only weigh/measure myself 2x per month! Constantly looking at that number on the scale, whether it be multiple times a week, daily, or even multiple times a day becomes obsessive. It’s easy to get wrapped around that number, letting it consume your mind. However, that number is not always the best reflection to your success. A great number of factors come to play in that number you look down on – never let it define you!

After blabbing on, I’ll get to what a full day of eating looks like for me on this meal plan. 🙂 Please remember though that these portion sizes are custom to me – my body, my goals, my activity level, my schedule. This is not going to be what works exactly for you! You need something custom to you as well, please remember that!!

BREAKFAST (7:30-8:00 a.m.) 

 4 egg whites
1 cup sautéed pepper/onion mixture
1 cup cherrios

After I wake up and get ready for the day (not really ready, just gym ready) is when I make my breakfast. This is also when I take my daily vitamins/supplements. I take a biotin, probiotic, fish oil, and a multivitamin. I also only drink water when I eat and workout (just a personal preference) so I disperse it throughout the day. With breakfast, I had 22 oz. water.

PRE-WORKOUT (9:00 a.m.) 

 1 Greek yogurt whips
1/2 cup strawberries

12 oz. water

DURING WORKOUT: 18 oz. water mixed with 1 scoop Amino X Watermelon amino acids (tastes like a Jolly Rancher!!)

LUNCH/POST-WORKOUT (11:00 a.m.) 

 4 oz. chicken breast (baked with hot sauce, spray butter, & garlic)
1 cup sautéed pepper/onion mixture
2/3 cup jasmine rice
Mrs. Dash Southwest Chipotle seasoning

OR

  4 oz. lean pork, 1 cup corn, 1/3 cup jasmine rice

As you can see, my high carb/low fat meals are revolved around my training time, yet protein is always present. Veggies are also becoming my new best friend with this plan!! Not pictured is a different lunch I had this week with 4 oz. chicken, 1 cup corn, & 1/3 cup jasmine rice. Endless combination options, I love it!! Also, 22 ounces of water.

SNACK 1 (1:30 p.m.) 

 Protein Shake:

• 1 scoop PEScience Snickerdoodle protein powder
• 1/2 cup unsweetened cashew milk
• 1/2 cup water
• 4 ice cubes
• 1 tbsp natural peanut butter

SNACK 2 (3:00 p.m.) 

 1/4 cup mixed, lightly salted nuts

Also, 16 oz. water with 1 slice of lemon.

DINNER (5:30 p.m.) 

 4 ounces London broil
1 can green beans
spray butter & seasoning

OR (another day I had): 

 4 ounces ground beef (9g Fat)
1 cup cauliflower (made into cauliflower rice – posted the recipe a few posts ago!)
1 cup broccoli

Dinner is low carb/higher fat. With this meal I drank 22 oz. water.

SNACK 3 (7:00 p.m.) 

 2 rice cakes
1 tbsp natural peanut butter

This is my absolute FAVORITE peanut but so addicting & I love that I get to have it every single day! This is the meal that I end my night with, drinking 12 oz. water.

As I mentioned previously, I am not following iifym in particular. Though I do have a macro count/range, I do not have to track it so I don’t have numbers on everything. It’s better for me not to worry about it if I don’t have to, but they can easily be calculated if you desire! I also get 1 cheat meal a week which I will gladly share – just haven’t quite decided what I want this week yet. 🙂 Hope you enjoy!!

 

Cauliflower Rice & Stir-Fry

  

Cauliflower Rice

Ingredients:

• 1 head Cauliflower
• 1 tbsp Coconut Oil, melted
• Garlic Powder & Pepper

Directions:

1. Preheat oven to 425F. 
2. Wash cauliflower & cut off florets.   
3. If you have a ninja or food processor, pulse florets until fine. If not, I cut mine by hand (took awhile, but got the job done).   
4. Melt coconut oil & mix into cauliflower with seasonings.   
5. Spread out on greased cookie sheet & bake for 25 minutes.   

Stir-Fry

Ingredients:

• 1 pkg Turkey Cutlets (basically acts as a turkey steak)
• 5 servings frozen broccoli, cooked
• 5 whole carrots, cut into pieces
• 10 tbsp Stir Fry Sauce 

Directions:

1. Cut turkey cutlets into pieces & cook in a skillet with cooking spray & seasonings. I used pepper & garlic powder.     
2. Once turkey is cooked through, add broccoli, carrots & sauce & simmer for about 5 minutes.   
3. I then separated into 5 meals for meal prep. 😋    

Macros (1/5 recipe): 23P • 4F • 18C

My carbs are higher so I had pita crackers on the side. 👍🏼 Enjoy!! 😊

Cinnamon Roasted Butternut Squash

  
Cinnamon Roasted Butternut Squash

Ingredients:

• 1 – 12 oz. container pre diced butternut quash (or whole butternut squash cut & diced yourself)
• 1 tbsp olive oil 
• 1 tsp cinnamon
• 2-3 tsp Truvia Baking Brown Sugar

Directions:

1. Preheat oven to 425F. 
2. In a bowl, mix all ingredients together until evenly coated.     
3. Spread out on foiled, sprayed cookie sheet.   
4. Bake for 30 minutes. Longer if you have more than 12 oz.   

This tastes more like a dessert than anything. 😋 It reminds me of sweet potatoes in a way! & for 6 oz. butternut squash only has 15C 0F 3P so great macros!!

Enjoy ☺️☺️

Mini White Chocolate Peppermint Pie

  
White Chocolate Peppermint Pie

Ingredients: 

 

• 1 Advocare White Chocolate Peppermint Meal Replacement Shake
• 4 Mini Pie Crusts (5-6 for less full pies, could also use whole pie crust)
• 1 tub Fat Free Cool Whip
• Walden Farms Chocolate Syrup (optional)

Directions:

• With the cool whip still in the container, I removed about 7 tbsp & freezed for another (if making more than 4 mini’s, don’t remove any). Mix in the pouch of MRS.   
• Divvy out into each pie crust.   
• Drizzle with chocolate syrup.   
• Freeze & let sit for an hour or so before eating & enjoy!

  YUMMMMMM!!
MACROS: 43C • 5F • 6.5P

This recipe can be made with any meal replacement shake flavor. They can be found at http://www.advocare.com/150387067. Email me with any questions at A-Hepler@hotmail.com! 

Protein Pumpkin Parfait 🎃

  
Protein Pumpkin Parfait

Ingredients: 

 

• 1 cup Unsweetened Almond Milk
• 1/2 Large Frozen Banana
• 1/2 scoop PEScience Snickerdoodle Protein Powder
• 2 tbsp PB2
• 1/4 tsp Cinnamon
• 1/4 tsp Pumpkin Pie Spice
• 1/4 cup Pumpkin Puree 
• 1 sheet Low-Fat Graham Crackers

Directions: 

1. Blend all ingredients together except for graham crackers until smooth.     
2. Top with crushed graham crackers, slurp & enjoy! 🙂  

Macros: 20P • 7F • 38C 

Mashed Potato Bowl

  Mashed Potato Bowl
Yields: 5 Servings

Ingredients:

• 650g Sweet Potato, skinned & uncooked
• Dash Unsweetend Almond Milk
• Spray Butter
• Seasonings (Cajun, Garlic Powder, Pepper)
• 20 oz. Boneless, Skinless Chicken Breast – Fat Trimmed
• 1 head Broccoli
• 1-2 cups Spinach
• Reduced Fat Mozzarella

Directions:

1. Wash & skin sweet potatoes.   
2. Cut into cubes.   
3. Add to a pot of water. Boil until potatoes are soft (I poke with a fork & if they slide off, they’re done).  
4. While the potatoes are boiling, prepare chicken. Trim fat & cut into cubes. Add to a skillet sprayed with cooking spray & sprinkle with desired seasonings (I used Cajun, pepper & garlic powder). Cook through.     
5. When the potatoes are done, drain in a strainer & add to a mixing bowl with a dash of almond milk, spray butter & seasonings (garlic powder & pepper).   
6. Mash & mix with electric mixer.   
7. Wash off broccoli head & cut off florets. Wash off spinach. Add to a pot with water & boil for about 10 minutes or until soft.  
8. Strain broccoli & Spinach.   
9. This was a meal prep for me, so I separated into 5 bowls. First add potatoes, then chicken, broccoli/spinach.   
10. I waited until the day of to add the cheese, heat it up & enjoy!! 🙂  

MACROS (1 meal): 36P • 5F • 31C

Spicy Chicken Sandwich & Keeping Chicken Moist! 💦

First I wanted to share my lunch this week for all of you meal preppers (& non meal preppers)!! In the directions I will explain how I prepped both my chicken & green beans. This is how I always prepare my chicken for meal prep to keep it moist. You can also prepare cut up into chunks in a skillet, but cooking spray is still important to keep it moist! If you’d rather, olive oil does the trick too, just high in fat – but healthy fat at least!

Spicy Grilled Chicken Sandwich & Green Beans 👇🏼  
1 Meal Ingredients:

• 2 Slices of Bread (I used Pepperidge Farms CarbStyle 100% whole wheat – awesome macros! 5P • 1.5F • 8C for one slice 😍)
• 1 – 4 oz. piece of chicken breast, baked with hot sauce (I prepped this ahead of time, I’ll explain below)
• 1 slice Sargento Thins – Provolone
• Spray Butter
• Fresh Green Beans (also explained below on how to prepare. 

Chicken Directions:

1. Preheat oven to 400F. 
2. Trim fat off of chicken
3. Measure out 4 oz. pieces for how many ever meals you desire. I prepped for 4 days. To do this, I first measured the whole breast & kind of guesstimated how much would need taken off. Easy one – an 8 oz. breast obviously cut in half for 2 – 4 oz. pieces. 
4. Once measured, placed on a foiled & greased baking sheet. Sprinkle the chicken with garlic powder & smother hot sauce all around. (You can add whatever seasonings you want & don’t have to add the hot sauce – that’s just for this sandwich). KEY!! Spray tops with cooking spray – this keeps it moist while baking. 
5. For 4 – 4oz. (Basically 2 breasts) pieces bake for 20 minutes. For 3 breasts bake for 30 minutes. The shorter time & higher temperature helps to not over cook them! 

  
Green Bean Directions:

1. Buy fresh green beans from the produce section. When ready to prep rinse them in a strainer. Cut ends off of each green bean. You can cut them into smaller pieces like I did or leave them whole. 
2. Place them in a pan with water covering. Once boiling, let them go for 5-10 minutes until they are bright green. 
3. Strain & place in a skillet with spray butter, garlic powder & pepper. 
4. Sautée for 5-10 minutes!

Sandwich Assembly:

1. Spray 2 pieces of bread with spray butter. 
2. Heat up chicken if priorly meal prepped. 
3. Place sprayed side of bread down in a skillet on medium heat. Top with 1 slice cheese, chicken & other slice of bread. 
4. Cool until golden brown & flip just like you would a grilled cheese!

ENJOY!!  

   MACROS (1 Meal): 38P • 6F • 22C

Mini Protein Pumpkin Pies 🎃

  Mini Protein Pumpkin Pies

Crust Ingredients:

• 7 Low-Fat Cinnamon Graham Cracker Sheets
• 1 tbsp Coconut Oil, melted
• 3 tbsp Unsweetened Almond Milk

Filling Ingredients:

• 15 oz. can or 1 3/4 cup Pumpkin Puree
• 4 Egg Whites
• 2 scoops Protein Powder (I used PEScience Snickerdoodle)
• 2 tbsp + 2 tsp Truvia Brown Sugar Baking Blend
• 1/4 cup Unsweetened Almond Milk
• 1 tsp Pumpkin Pie Spice
• 1 tsp Cinnamon

Directions:

1. Preheat oven to 350F.
2. Prepare crust by blending graham cracker sheets to crumbs. This is best using a food processor or ninja, but I made it work with a blender.    
3. Add in coconut oil and almond milk. The mixture should stick together.      
4. Press into the bottom of muffin tins (I made 10). You could also press into the bottom of a pie pan for a full pie if desired.  
5. Bake in oven for about 8 minutes.  
6. Remove & allow to cool while preparing the filling mixture.
7. For the filling, add all ingredients to a blender and blend until smooth. You could also do this with an electric mixer if preferred.    
8. Spoon filling evenly into the 10 muffin tins, on top of the pre-baked crusts.  
9. Bake for 25 minutes.
10. Decrease oven temperature to 300F and bake for an additional 10 minutes. No need to remove the pies, just decrease the temperature when the 25 minutes are up and set your timer for 10 minutes while the pies remain in the oven. If you decide to go with a whole pie for this – you may need to bake it longer (until a knife comes clean upon poking the center).   
11. Let cool for about an hour and refrigerate. Enjoy!!

MACROS (2 pies or 1/5 recipe): 32C | 5.4F | 14.6P

Naked Chicken Burrito

  Naked Chicken Burrito A.K.A Burrito Bowl

Ingredients:

• 1.5 cups Fat Free, Low Sodium Chicken Broth
• 14.5 oz. can Diced No Salt Added Tomatoes, drained 
• 2-3 Chicken Breasts, trimmed (about 20 ounces)
• 1 cup Brown Rice
• 1 can Black Beans, drained & rinsed
• Chili Powder, Garlic Powder & Pepper
• 1 1/4 cup Reduced or Fat Free Cheese (I used reduced fat Sargento 2% Mozzarella)

Directions:

1. In a crock pot sprayed with cooking spray, place chicken breasts at the bottom & sprinkle seasoning over top.   
2. Pour chicken broth & tomatoes over chicken.       
3. Cook on low for 4 hours.      
4. Remove chicken. 
5. Add in uncooked rice & black beans. 
6. Cook for 30 minutes & then turn to high until all liquid is absorbed into the rice. This took about an additional hour & a half for me.   
7. Turn crock pot off & shred chicken on top of the cooked mixture, I just did this by hand. Add cheese on top of that & mix.  
8. Place the lid back on & allow it to sit for about 10-15 minutes for the cheese to melt. Mix all together & serve or separate into desired containers.     

Macros (1 meal or 1/5 recipe): 40P • 5F • 47C