Cabbage Wedges

This new meal plan that I’m following requires 2 cups of greens as a side to 4 oz. of fattier meat (9-12g fat) or a lower fat meat & avocado. I have been looking to find more options in regards to not having the same thing all the time. I found tons of things I want to try, but this is the one I started with – cabbage wedges!! They’re low carb, volume food & tastes SO good with a few simple 0 calorie ingredients. Today, I paired mine with some soy sauce/seasoning marinaded steak. 😏 

 
Cabbage Wedges

Ingredients:

• 1 medium head of cabbage
• Cooking spray
• Spray butter
• Pepper
• Garlic Powder

Directions:

1. Preheat oven to 450F. 
2. Wash Cabbage & remove top layered leaf. Cut into 4 pieces.   
3. Remove the core of each piece.   
4. Cut each piece in half, leaving you with 8 pieces.   
5. Place on a greased cookie sheet. Spray with cooking spray & spray butter. Then sprinkle seasonings on top. Turn & coat the other side as well.   
6. Bake for 15 minutes or until it starts to brown on the edges.   
7. Flip & cook 15 more.   
8. Serve with a side of meat or whatever you desire. 😊  

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!! 😊

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

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!*

Arctic Zero Ice Cream Sundae’s 🍨

This is by far my favorite flavor of Arctic Zero that I’ve tried! It has actual little chocolate chips all throughout as well as cookie dough pieces that taste amazing!! 

Nutrition 👇🏼 

 Yes, I ate the whole pint 🙈🙉🙊 I made it fit my macros! Although by the end I was struggling to finish it because I was so full, but it was soooooo good! 

Here’s what I did: 

1. Cored the center by making a circle with a knife clear to the bottom of the container. I removed it with a spoon & ate the cored piece.. Whoops. 😉  
2. What I did next was simple.. I took 2 Walden Farms syrups & poured them simultaneously into the whole – chocolate & caramel.     

If you want to try one or the other I recommend the caramel over the chocolate. 😊  

Sundae #2 👇🏼 

I took 1/2 pint of the Salted Caramel flavor, drizzled with 2 tbsp of Nuts n’ More Toffee Crunch Peanut  Butter & some Walden Farms Caramel Syrup. Amazing. 😍

   

Be on the look out for future sundae’s.. they WILL be coming. 😉🍨 

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.  
 

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. 😊

Vanilla Frappe Protein Shake

 

This where’s Waldo looking straw just made the shake that much better.. 😊 

Vanilla Frappe Protein Shake

Ingredients: 

• 1 cup unsweetened almond milk
• 4 tbsp French vanilla brewed coffee
• 1 scoop vanilla protein powder (could use another kind to create a different flavor frappe shake)
• About 1 1/2-2 cups ice  
• 1 tsp vanilla extra
• 14 cocoa mocha almonds (could use regular, but these give it that extra yummy flavor!)

Directions: 

1. Add all ingredients to a mixer & blend until smooth! Easy!!    

MACROS: 29.5P • 11.5F • 15C

Want more protein? Add 2 tbsp PB2 before blending!

Want less fat? Eliminate the almonds! 

Mix it up, try different things! I personally don’t drink caffeine so I use decaf! I just brew a mug of it & keep it in the fridge & whenever I want a shake I just scoop out 4 tbsp & throw it right back in there to have for next 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