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

Breakfast Pizza 🍕🍳

  
Breakfast Pizza

Ingredients:

• 1 – Whole Wheat Pizza Crust (I used Mama Mary’s)
• 12 Egg Whites (scrambled)
• 1 cup Fat Free Cheddar Cheese
• 4 slices Reduced Sodium Turkey Bacon

Directions:

1. Preheat oven to 450F (or follow directions according to your pizza shell for cooking).   
2. Scramble your eggs & place on top of the crust.   
3. Sprinkle the cheese over top of the eggs evenly.   
4. Break the turkey bacon up into pieces & disperse it throughout the pizza.   
5. Decrease bake time to 425F & bake for about 7 minutes & it’s done!   

  
Macros (1/4 pizza): 26P • 9F • 27C 

Of course paired best with ketchup 😉

Sweet Potato Chicken Mix Up 🍠🍗🍄🌳

 Ingredients:

• 2 Medium Sized Sweet Potatoes 
• 18 oz. Boneless, Skinless Chicken Breasts
• 1 pkg Mushrooms
• 1 bag Frozen Broccoli

Directions:

1. Preheat oven to 400F. 
2. Place sweet potatoes in the microwave on the “potato” setting for 2 potatoes.
3. Place chicken on a foiled, greased cookie sheet. Top with seasonings – I used Cajun & garlic powder. 
4. Bake chicken for 18-20 minutes until no longer pink. 
5. In the mean time, cook mushrooms in a skillet with spray butter & garlic powder until reduced.    
6. Cook broccoli in the microwave until unfrozen.  
7. When potatoes are soft to touch, peel off the skin. Place in a bowl & mash with a fork.     
8. When chicken is done, shred with 2 forks.     
9. Evenly disperse into how many ever containers you would like to prep for. I only needed 3 days so that is what is shown. I started with potatoes, then chicken, mushrooms & broccoli.           

MACROS (1/3 recipe): 41P • 1F • 33C

Sriracha Teriyaki Meatballs 🍝

 
Sriracha Teriyaki Meatballs 

Meatball Ingredients:

• 1 pkg Ground Turkey (I used 93%)
• Garlic Powder
• 2 Egg Whites
• 1 tbsp Sriracha
• 1 tsp Low Sodium Soy Sauce 
• 1 cup Bread Crumbs
• 1/2 tsp Ground Black Pepper
• 1/2 cup Water

Sauce Ingredients:

• 1/2 cup Low Sodium Soy Sauce
• 1/3 cup Agave Nectar 5
• 1/2 cup + 3 tbsp Water, divided
• 2 tbsp Sriracha 
• 2 1/2 tsp Cornstarch

Directions:

1. Preheat oven to 400F. 
2. Line a cookie sheet with foil & spray with cooking spray. 
3. In a large bowl, mix all meatball ingredients together. Yes, the water makes the mixture more moist than normal, but should also still hold its shape. 
4. Roll meatballs into desired size (I made mine sized to where I ended with about 28). 
5. Place in a sprayed skillet & brown slightly on both sides. 
6. Move to greased baking sheet & bake for 10-12 minutes. 
7. While meatballs cook, prepare the sauce by adding all ingriedients except cornstarch & 3 tbsp water into a small pan. 
8. Heat over medium heat, stirring constantly until honey is dissolved. 
9. In a small bowl, mix together cornstarch & 3 tbsp water. Add to sauce. 
10. Increase to high heat, stirring constantly until mixture has thickened (about 2-5 minutes. 
11. When meatballs are cooked, add back into skillet & top with sauce. 
12. Tastes GREAT served over rice!

I also meal prepped these for my lunches & mixed them with broccoli florets, baby carrots & mushrooms. Tasted amazing!! (Pictured above)

MACROS (4 meatballs): 20.3P • 8.7F • 17.6C

Zucchini Noodle Pasta

Zucchini Noodle Past

Ingredients:

• 4 small-medium sized zucchini
• 1 container of fresh mushrooms
• 1 package 93% ground turkey (or higher)
• 1 1/4 cup no salt added tomato sauce
• Seasonings

Directions:

1. Cook ground meat in a skillet until browned.     
2. Add tomato sauce to meat along with seasonings. I added some sautéed garlic, pepper & Mrs.Dash Garlic & Herbs seasoning.          
3. Simmer on low for about 5 minutes. 
    
4. Wash & cut up mushrooms. Add to a small skillet with cooking spray & spray butter.   
5. Cook mushrooms until reduced & cooked through.   
6. Wash zucchini’s & cut ends off.  
7. Take a peeler & run it down the zucchini & continue to do so to form “noodles”.    
8. Add noodles to a pan with water & cook until boiling.   
9. Drain noodles.   
10. Separate into 5 evenly dispersed containers to make 5 prepped meals!      

MACROS: 24.5P • 8F • 8C

Today’s Leg workout!! Focused on flutes, calves & hamstrings.  
 

Thursday Eats 🍴

Since my competition I haven’t tracked anything that I’ve eaten & I must say it’s so hard for me not to! I’m a bit of a control freak. 😣 I’m just making sure that I’m eating good food sources, especially my protein sources. I knew this week & next were going to be a bit hectic with schedules & my husband wanting to have certain restaurants before he left for Texas along with us being on the road for 2 days & in a hotel for a week. I’m just making healthy choices, but not limiting my choices completely either. Every meal isn’t the healthiest, but I choose options that aren’t so bad for me either – trying to find a balance. After these 2 weeks are over I am going to get back into tracking just to ensure I’m fueling my body with the nutrients & macros it needs to grow. Until then I’m going to keep doing what I’m doing & listening to my body. 

Here is every meal from today: 

I woke up & had my catalyst 30 minutes before breakfast. 

BREAKFAST 

I took the picture after I ate half of it. Whoops 😋 3 egg whites, Jimmy Deans Turkey Sausage Crumbles, fat free cheese & reduced sugar ketchup. I also had a cup of Starbucks Skinny Caramel Macchiato from the refrigerated section in the grocery store! I also took my multivitamin & hair, skin & nails gummies. 

During my workout I have my shaker of blueberry flavored amino acids & then I come home & eat lunch as my after workout meal. 

LUNCH 

2 slices cinnamon raisin Ezekial bread with salted caramel whipped peanut butter & a nannnnner. 🍌

SNACK 

  

Met-RX Chocolate Roasted Peanut Protein Bar. I actually got this in my bag from my competition this past weekend! The macros on it are actually pretty good for a bar this big, the carbs are decent & the protein is high!

DINNER 

We went to Joe’s Crab Shack for my hubby’s birthday & it was my first time really eating crab! He taught me how to crack it & everything. 😊 we shared what is pictured, the queen crab with some sides. Queen crab is actually very high in protein & low in both fat & carbs. It’s great because we ordered it steamed (no seasonings) & I didn’t need to dip it in anything it tasted that good!! I also ate the coleslaw, a piece of potato & the corn. 

SNACK 2 

  

I stepped up my Quest s’mores game by adding some pb2 with my marshmallow fluff  😋😋 SOOOO good!!

I always try to eat every 3 hours from the time I eat breakfast. It keeps my metabolism going & keeps me full!!

Eating on the Go 🍴🏃

I’m so so greatful to have been able to spend the day out with some of my family today. My mamma, sister & nephew took the time to travel out just to spend one day with us which means so so much. 1 day or a week, I Chadian every second I can get. Family is & will always be number 1 in my life. 💜  

What I wanted to prove with this post is that even though you spend the day away from home & eat out, you can still do it in a healthy, enjoyable way! 

Some advice on how to keep yourself on track.. 

1. Plan. Plan. Plan. 
2. Think ahead on where you’re going to be & what restaurants are near by. 
3. If you want exact numbers, look up the nutritional information of restaurants before you go out so you have a mind set of what foods would be good for you to order, but still enjoy as well. I had my whole day planned out before it even happened so I didn’t have to stress over deciding on the spot (I know I’m crazy😜)
4. Always keep healthy snacks in your bag!! Protein bars are always great to have on hand. 
5. Make sure you have plenty of water! I bring my gallon jug & blender bottle so I can just fill up whenever I need to. 

I ate breakfast at home before we left, my traditional egg & cheese sandwich & some light mocha international delight coffee. 😊

For lunch, I had a reduced-fat turkey bacon breakfast sandwich & a grande decaf skinny mocha from Starbucks!



My snack, a pure protein chocolate peanut butter bar. 



We went to Houlihan’s for dinner & I had 1/2 appetizer of chicken fingers with a side of tortilla chips & salsa. (I completely forgot to take a picture.. I failed 😩)

& my snack for the night is my Quest S’more recipe with some Reese’s pieces this time. 😊 



I try to make sure I eat every 3 hours, if not 4 which equals out perfectly from the time I wake until I go to sleep. 

Met my macros for the day, drank my 128oz. water & spent some quality time with the fam. ☺️ Success! 👌👍

The hubby & nephew. 💚💙