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!!

 

Healthier Nachos 💃🏻

 Loaded Nachos!
Ingredients:

• 2 – La Tortilla Factory Low Carb Whole Wheat Tortillas
• 4 oz. Ground Turkey (I used 93%, but you can absolutely lose leaner for lower fat!)
• 1/4 cup Fat Free Cheese
• 2 tbsp Salsa

Directions:

1. Rip up the Tortillas into tortilla sized pieces & place a piece of foil.     
2. Either broil tortilla pieces in the toaster oven or conventional oven, conventional oven does work faster, until golden & crispy.    
3. Top with meat.    
4. Then cheese.    
5. Heat to melt the cheese in the microwave for about 20-30 seconds.   
6. Top with salsa & crunch away! 😎  

Macros: 41P • 12F • 24C

Coffee Protein Muffins ☕️🍞

 Coffee Protein Muffins ☕️🍞
Ingredients: 

 

• 1.5 cups Dry Oats
• 1 scoop PEScience Snickerdoodle Protein Powder
• 1 tsp Baking Powder
• 1/2 container Yoplait Greek 100 Whips in Vanilla Cupcake
• 1/4 cup Unsweetened Almond Milk
• 2 Egg Whites
• 3 tbsp Coffee 
• 2-3 tbsp Walden Farms Pancake Syrup

Directions:

1. Preheat oven to 355F. 
2. Line muffin tin with 8 cupcake liners & spray each one with cooking spray.   
3. Brew 1 cup of coffee (save the rest that you don’t use to drink whenever you want 😉)  
4. Place oats in a blender to form oat flour.     
5. Add in all other ingrendients & blend until smooth.     
6. Pour mixture equally into each muffin tin. I used a tbsp measuring spoon to equally disperse the batter.  
7. Bake muffins for 10 minutes. Poke with a toothpick or fork, cook an additional 4 minutes or so & check again. Repeat process until toothpick comes clean.   
8. Keep in muffin tins & allow to cool.  
9. Top with Peanut Butter & enjoy!!   
10. Store in refrigerator! 

MACROS (2 muffins w/o PB): 12.75P • 2.5F • 22.5C

MACROS (2 muffins w. 2 tbsp Nuts n’ More Toffee Crunch): 24.75P • 12.5F • 33.5C

I HIGHLY recommend eating these topped with peanut butter! The great thing about Nuts n’ More is that it’s higher in protein & is easy to just drizzle right over top! 😋

Chicken, Bacon, Ranch Wrap

Chicken, Bacon, Ranch Wrap 

Ingredients:

• 4 oz. Chicken Breast, Cooked
• 1 Slice Reduced Sodium Turkey Bacon 
• 1 Light Flat Out Wrap
• 1/4 Cup Fat Free Cheese
• 2 tbsp Fat Free Ranch Dressing

Directions:

1. Set Flat Out Wrap on a flat surface.   
2. In the middle of the wrap, sprinkle 1/2 of the 1/4 cup of fat free cheese.   
3. When preparing my chicken, I cooked 1 pound of boneless skinless chicken breast (fat trimmed), cut into chunks in a skillet with Cajun seasoning. Once finished I divided into 4 equal portions to give me 4 oz. for each day (4 days). 
4. I then took my cooked 4 oz. of chicken & ripped it into pieces & placed on top of the cheese on the wrap.   
5. I also prepared my bacon ahead of time by just cooking in a skillet. I then heated it up in the microwave the day of making my wrap for 30 seconds for it to get crispy. Break the piece of bacon into chunks & spread over top of chicken.   
6. Top with the other 1/2 of the 1/4 cup of fat free cheese.   
7. Top with 2 tbsp of fat free ranch.   
8. Fold in the top & bottom followed by each side.   
9. I heated it up in the microwave for 30 seconds to melt the cheese & then toasted it in the toaster oven for 5 minutes, turning halfway through for it to firm up & get a crisp.   
10. Remove & enjoy nice & warm! 😊

MACROS: 44P • 5F • 22C 

You don’t necessarily have to heat the wrap up at all of you prefer it cold, it’s just my personal preference! Definitely a low fat & lower carb version of a traditional chicken, bacon ranch sandwich you would order out. ENJOY!! 😋

Chocolate Protein Cupcakes & PB Frosting 🍫

 Cupcake Ingredients:

• 2/3 cup of dry, rolled oats
• 1 1/4 scoops of chocolate protein powder
• 1 tbsp cocoa powder
• 1 1/2 tbsp PB2 
• 1 tsp Baking Powder
• 1/2 cup water
• 1 whole egg

Frosting Ingredients:

• 2 Yoplait Greek 100 Whips – Vanilla Cupcake
• 2 tbsp PB2
• 1/4 scoop vanilla protein powder

Directions:

1. Preheat oven to 350F. 
2. In a blender, blend oats to make oat flour.     
3. Add in remaining cupcake ingredients & blend until smooth.     
4. Line 6 cupcake liners in a muffin pan.   
5. Pour the batter evenly into cupcake liners.   
6. Bake in oven for 10 minutes & check to see if they’re fully cooked by poking them with a toothpick or fork. Mine did not come clean so I put them back in for 5 more minutes. 
7. Once fully cooked, remove from oven & allow to cool.   
8. While you’re waiting you can mix together the frosting ingredients with a rubber scraper in a bowl. Refrigerate until ready to ice. 😊
9. When cupcakes feel cool enough, remove icing from the fridge & scoop into a plastic bag. Cut the tip off of one of the corners to act as an icing bag & pipe away!     

Make sure to store them in the refrigerator because the icing is made out of yogurt! Normally I would use a cream cheese icing, but I wanted to try something new. 😉 

& it can never stop there, you can’t have a cupcake without some kind of fun topping!! I decided to first, cut a Premier Protein bar into 6 equal pieces & place 1 on top of each cupcake.  

  

 The macros on this bar are AMAZING! 😍 

Adds that little extra PB Chocolatey touch, but with added protein as well! Always a win in my book. 👍🏼 

 

& as if that wasn’t enough.. I decided to crush up 10 Reese’s Pieces & sprinkle them on top of my cupcake today. 😊😋 

 & a bite taken out 🙈🙉🙊 

 

MACROS (1 cupcake w. frosting): 13P • 2F • 14.5C

*Macros don’t include the protein bar or Reese’s Pieces!*

Easy Peasy Chicken Salad 🍴

Chicken Salad

Ingredients: 

• 2 cups lettuce (I ripped up leaves from a head of lettuce)
• 1 medium tomato
• 1/4 cup fat free cheese
• 5 oz. chicken 
• 4 tbsp taco sauce

Directions: 

1. Cut fat off of chicken then cut breast into cubes. 
2. Add to skillet with cooking spray & Mrs.Dash Chicken seasoning. 
3. Cook through. 
4. Rip lettuce leaves & measure out about 2 cups. 
5. Cut up tomato into cubes or pieces as desired. 
6. Add lettuce to a bowl big enough to mix up salad. Add chicken, cheese, taco sauce & tomato. I also added a little more chicken seasoning for some extra flavor!
7. Mix up & enjoy!!

41P • 1F • 9C 

Holy macro friendly 😳 favoring that protein here! Sorry for the lack of pictures😔 this week was busy, but I’ll have recipes posted this week for PEAK WEEK!! 😳☺️😋😍 & if you’re wondering why the picture of this salad is in a bag… It’s because I’m going back to Pittsburgh at the moment & didn’t have a bowl big enough to mix it up in the car so the bag was the perfect alternative. 😊

Sandwich Thin Turkey Burger 🍔

Turkey Burger & Sweet Potatoes
Ingredients:

• 1 package 97% lean ground turkey
• Sliced mushrooms 
• Low sodium soy sauce 
• Sargento thin sliced Provolone
• Garlic powder 
• Cajun seasoning
• Arnold 100% whole wheat sandwich thins   

Directions:

1. Mix together ground turkey, garlic powder & Cajun seasoning. 
2. Form into 5 patties. 
3. Cook in a covered skillet sprayed with cooking spray, flipping occasionally to cook evenly without drying out. 
4. Cook mushrooms in a separate skillet with a little soy sauce, garlic powder & spray butter until browned.     
5. Once burgers are done, top each one with 3 mushroom slices & 1 slice of cheese cover pan to allow cheese to melt for a couple of seconds & then remove patties.    
6. I toasted my sandwich thin in the toaster oven for a couple minutes with some spray butter to get it crispy. 
7. Assemble your burger with whatever toppings you like! I chose pickles & yellow mustard. 😊  

I chose to have my burger with sweet potatoes! I just cut them up into cubes & cooked them in a skillet with a little bit of low sodium soy sauce & garlic powder until they were cooked through. 

MACROS (1 burger w. 3 mushrooms & 1 slice cheese): 33P • 7.6F • 24C 

A Meatball Hoagie Twist!

  

Flat Out Meatball Wrap

Ingredients:

• 5 homemade turkey meatballs (recipe below)
• 1/4 cup spaghetti sauce
• 1/4 fat free mozzarella cheese
• 1 flat out light Italian wrap

Directions:

1. Place wrap on a foiled, greased pan & place 5 meatballs in a line down the center. Top with sauce & cheese.   
2. Fold in left & right, followed by top & bottom. Flip over. 
3. Broil! Time depends on your broiler, mine tends to be super strong so I literally only kept it in there for a minute!    

MACROS: 41P • 7F • 28C

Homemade Turkey Meatballs

Ingredients: 

• 1 package lean ground turkey (97% or better)
• 1/3-1/2 cup bread crumbs
• Garlic powder
• Pepper 
• 2 egg whites 
• 1 jar spaghetti sauce 

Directions: 

• Preheat oven to 350F. 
• Mix all ingrients together in a bowl. 
• Roll into about 32 small meatballs. 
• Space out on a foiled, greased pan.   
• Bake for 20 min.   
• Remove from oven & add to a skillet with spaghetti sauce. 
• Simmer, covered for 10-15 minutes to allow the meatballs to absorb some of the sauce. 

MACROS (5 meatballs – made with 1/3 cup breadcrumbs): 22P • 3F • 4C

I used 1/3 of breadcrumbs for lower carbs, but for taste I recommend using 1/2 cup!

Laughing Cow Cheesy Pasta!

  

This recipes is so so simple, but a GREAT alternative to making Mac n’ Cheese which is normally very high in fat! 

Laughing Cow Cheesy Pasta 

 

Ingredients: 

• 1.5 servings of Barilla Protein Pasta (with the penne, it’s equivalent to 3/4 cup)
• 1 Laughing Cow Light Swiss Cheese Wedge
• 4 oz. cooked shredded chicken 
• Spray butter
• Garlic powder

Directions:

1. Cook pasta according to directions.   
2. In the meantime, break up cheese wedge & add to bowl with chicken. Put in the microwave for about 1 minute.   
3. When pasta is fully cooked, drain & add to the chicken & cheese mixture. 
4. Add some garlic powder & spray butter & VIOLA!! You’re done & you can enjoy. 😉  

MACROS: 41.5P • 5F • 58C 

This is one of my go-to dinners on a high carb day. I crave it all the time!! 

Cauliflower Mac N’ Cheese

  

Cauliflower Mac N’ Cheese  

 

Ingredients:

• 1 head of cauliflower
• 4 tbsp 1/3 cream cheese
• 1 1/2 cups fat free cheese (reserve the 1/2 cup for melting on top)
• Splash unsweetened almond milk
• Garlic powder, salt & pepper
• 1.5 lbs boneless skinless chicken breast
• 2 packages frozen cut broccoli

Directions:

1. Preheat oven to 350F. 
2. Wash & cut up cauliflower into pieces.   
3. Microwave in a bowl with some water for 6 minutes. 
4. Drain & add to a saucepan.   
5. Add cream cheese, 1 cup of fat free cheese, a splash or two of almond milk & sprinkle with seasonings.   
6. Turn heat on low & mix until all cheese is melted & dispersed evenly.   
7. Place mixture in a glass pan & top with remaining 1/2 cup cheese.    
8. Bake in oven for about 7 minutes until cheese is melted. Remove & allow to cool.   
9. Increase oven temperature to 400F. 
10. Cut fat off of chicken & place on a foiled cookie sheet with cooking spray. Sprinkle tops with seasoning. (I prepped my chicken for my lunch & dinner meals all at once)  
11. Bake in oven for 30 minutes or until no longer pink.   
12. In the meantime, heat broccoli up in the microwave until unthawled. 
13. When chicken is cooked through, remove & shred with two forks.   
14. Evenly disperse Mac n cheese, chicken & broccoli into 5 bowls for meal prep or mix all together and serve now!    

When I heat up my meal at lunch time I spray with spray butter, microwave it for about 2 minutes & mix all together. So cheesy & delicious!! 😍

MACROS: 39P • 2.8F • 13.9C