This is one of my absolute most favorite meals! It never gets old! So yummy, filling, and healthy!
I tend to make large quantities of proteins like chicken breast and turkey burgers so they are always on hand to throw into a meal such as this. This meal requires one 4oz broiled turkey burger (I just pre-make these with different spices and 99% lean ground turkey- nothing fancy). I then sauté 1/4 of a sweet onion and a handful of portobello mushrooms with brags liquid amines and garlic powder. After heating up the turkey burger I put it inside a few leaves of an iceberg head of lettuce, add the sautéed veggies, and then add reduced sugar ketchup and coney island mustard.
The ‘sweet and spicy’ brussels sprouts are made by steaming them in a microwave steamer after rinsing and cutting in half for 2 minutes. I then throw them in a hot pan with some coconut oil spray and add walden farms pancake syrup and cayenne until crispy on the outside. So yummy!
MACROS: 252 calories, 1G Fat, 27G Carbs, 43G Protein
This plate of food is only 130 cals, 1G Fat, 12G Carbs, 17G protein. Sticking to your goals isn’t hard, you just have to get creative!
Recipe:
Beat 3 large egg whites with cinnamon and just a tiny bit of whey protein (like 1/5 a scoop). Heat pan until very hot, spray with non stick cooking spray and pour half mixture to very thinly coat bottom of pan. Let cook through and flip. Repeat for #2.
Stuff with 1/4 cup fat free cottage cheese, 1/3 cup frozen blueberries (microwaved), 4tbs fat free 5 cal whip cream between the two and roll into crepes. Top with 1tbs pblean mixed with water and left over blueberry mixture + 2 more tbs of fat free whip.
Just a little #yolkporn for ya! This is an ezekiel english muffin toasted and spread with a garlic and herb laughing cow light cheese + 2 egg whites that I pan fried + one whole omega three egg (I only eat the yolk of cage free omega three eggs) fried over-easy + one piece of turkey bacon cut in half.
What do you do when you’re craving chips and salsa/Mexican food while dieting?! Well I for one eat this. Even in prep I eat these daily. Best macros ever!
The magic pops are 16 cals, 4g carbs, 0g fat each. I find them at Hyvee in the MidWest but you can order them online in bulk or you can find them on Amazon.
The black bean dip is Oasis brand and 11 cals per 2tbs, 2g carbs, 1g protein, 0g fat.
The hummus is oasis fat free, 29 cals per 2tbs, and the pico de gallo is 15cals per 2tbs. You can find Oasis low fat dips in your area by visiting the following link:http://www.omcfood.com/locations/lookup/
This was a ‘samnich’ creation I came up with because now that I don’t have anything planned until the Olympia I’m having fun with macros a bit more. I broiled a 4oz turkey burger with honey BBQ walden farms + spices (I find that when you add spices to the walden farms sauces they taste less like chemicals haha), then broke it up, sautéed some sweet onion threw that on top, layered with an ounce of jalapeño jack almond cheese, and panini pressed it on Sarah lee 45 calorie multigrain bread. Pretty dang good! Oh yes and a side of steamed green beans with white cheddar popcorn seasoning because #fiber and #greens.
Wanting a “summery” lunch? Try this meal idea out!
I used a 4oz. broiled turkey burger I made with Mexican seasoning and crumbled it up, mixed it with fat free hummus and fresh corn/black bean pico de gallo + sriracha and stuffed it in lettuce wraps. I’ve been craving fruit like crazy too so carbs in this meal were watermelon and cantaloupe.
MACROS: 230 Calories, 2G Fat, 23G Carbs, 32G Protein
I love big breakfast scrambles! This was sweet onions, spinach and portobello mushrooms sautéed with garlic powder and hint of cayenne. 2/3c liquid egg whites added and scrambled. Mixed 1tbs fat free hummus + 1tbs reduced cal baba ghannouj into eggs (Both Oasis Brand). Topped with sriracha, a little black bean and corn pico de gallo, and fat free black bean dip (Oasis Brand).
This was probably one of my most favorite things I have made yet! I have been having massive cravings for a sandwich! Particular grilled cheese haha. So I made a grilled tomato, egg white, and jalapeño garlic cheese breakfast sandwich.. yumm! I used two slices of whole grain Sarah Lee bread. 2/3c egg whites pan fried and folded, 2 slices of organic tomato, 1oz jalapeño jack almond cheese, and one garlic and herb laughing cow light cheese… Sooo good.
MACROS:
271 cals, 33G protein, 23G carbs, 4G fat
Made an egg white&ground venison low carb quesadilla for dinner and OMG this was amazing! I used 2/3 cup egg whites pan fried with an ounce of ground venison mixed in (you could use ground turkey or beef or omit). Topped it with sliced tomato, 1/4 cup fat free cheese, and handful of organic spinach. Then warmed up a low carb tomato basil wrap (12G carbs/7g fiber- Tumaros brand), spread two tablespoons of jalapeño salsa Greek yogurt dip (Oikos Brand) on the wrap, topped with the egg&venison omelette and folded. Seriously amazing.
So I have been saying all week I’m going to 5guys on my next Refeed day… Today is Refeed day but my hubbie @brandanfokken had his cheat yesterday and I had nobody to go with lol.. But since it’s hard to track macros at those types of places anyway and I have to be careful with my fat intake I opted to make my own version . So here you have a 3oz. broiled turkey burger (homemade) on an Ezekiel English muffin loaded with fat free cheddar, sautéed mushrooms and sweet onion, organic tomato, lettuce, and jalapeño Greek yogurt dip + reduced sugar ketchup and horseradish mustard as spread. With a side of baked sweet potato fries and a diet Hansons creamy root beer.
MACROS:
510 cals
9G Fat
72G Carbs
12G Fiber
37G Protein
