Skip the oatmeal while still enjoying a warm breakfast on the go. Meal prep noatmeal by putting together the dry goods once a week. In the morning add your milk of choice to this gluten free mixture and away you go.
Calories
Carbs
Fats
Protein
Fiber
Servings
573
13.2
50
22.2
6
1
Ingredients:
10 grams steel cut oats
50 grams hemp hearts
14 grams shelled walnuts
14 grams chopped pecans
pinch of salt
1-2 grams of cinnamon
1/2 cup (120 grams) coconut milk
Stevia – optional
18 grams sunflower butter – optional
Instructions:
To meal prep, layer steel cut oats, hemp hearts, salt, cinnamon and nuts.
When you’re ready to eat add 1/2 cup of coconut milk (or milk of choice) or water.
Microwave for 1 minute. I use the Aladdin to go mug because nothing sticks to it and there is nothing worse than oatmeal cement.
This Thai dish has a rich flavor profile served over jasmine rice and pairs fantastic with shrimp.
5 servings
Macros: 636 Calories 82C 16F 41P 6Fib
Ingredients:
28g coconut oil
30g red curry paste
1g yellow curry powder
32g fish sauce
20g raw spinach
1 large lime (juice)
700g cubed butternut squash
100g minced shallot
180g bone broth
1 can lite coconut milk
6g sugar
30g minced ginger
70g crushed cashews (or nut of choice)
cilantro to garnish
180g dry jasmine rice
112 medium shrimp
Instructions:
In a medium sauce pan heat 1/2 coconut oil and saute shallots. Once cooked through, add bone broth, yellow and red curry, ginger, coconut milk, fish sauce, lime juice and butternut squash.
Bring the mixture to a simmer, cover and cook until the squash is easily pierced with a knife. (About 20 minutes).
Cook rice as instructed.
In a separate sauce pan, use remaining coconut oil to cook shrimp.
When curry butternut mixture is complete, allow spinach to wilt and mix into sauce.
Layer rice, butternut sauce, shrimp then garnish with of crushed cashews and fresh cilantro.
This soup has so much flavor and depth! Worth a try and fairly easy to make as long as you own a blender.
Macros 232 cal /serving : 48C | 3F | 9P | 10Fib (no pine nuts included)
Ingredients (6 servings):
15g extra virgin olive oil (1tbsp)
400g yellow sweet onion (2 small onions)
550g Granny Smith Apple (2 Large apples)
1400g butternut squash (1 medium sized)
960g bone broth (1 box)
20g ginger fresh minced
30g minced garlic
1.5tsp ground tumeric
6tbsp pine nuts (optional not included in macros)
Salt and pepper for taste
Preheat the oven to 350. Cut the butternut squash in half, scoop out the seeds and place face down on a lined cooking sheet. Bake for about 1 hour or until the squash is soft. On another large cookie sheet dice apples (leave the skins on for the fiber) and bake on a lined cookie sheet for about 30 mintues or until tender.
In a large soup pot sautee onions and garlic in the olive oil.
Once all ingredients are cooked, spoon butternut squash out of its skin into a blender. Add in onion mixture and apples (about half of the fruit and vegetables fit int my blender so I have to do 2 batches) add the bone broth to the blender to liquify. Put the cap on and blend away. While the blender is running, brown the pine nutes in a separate pan adding salt for taste. Add ginger, tumeric, salt and paper and allow the blended mixture to simmer on the stove. Serve with brown pine nuts on top.
A lot of clients ask how I handle food on the go. I leave my house every day around 7 AM and don’t return until after 8 PM most days of the week. Even though I am always on the go I want to stay on track. If I plan on being successful with performance, mental clarity and body composition then having the right nutrition with me needs to be a priority.
I preach meal prep and it is the habitual tool that creates consistency and focus in my life. Many days of the week I eat the same things during the day and then mix it up for my last meal of the day. Once I get home, I know that I have one more meal after my workout or late night in the office. I save about 22g of fat and 50g of carbs so I have the flexibility to eat or even possibily have a scotch.
I typically also practice intermittent fasting. I do this so I can stack as many calories as I can until after lunch. I lift in the evenings, by stacking or saving my food until after lunch this allows me to have the most energy for my lift.
My current macro split for the entire day it is 180g carbohydrates, 55g fats and 170g protein. Below is the food I take with me to work.
This is all the food that I will take with me for the day
12 PM fajita salad with, turkey taco meat, black beans and a mini avocado
55c 13f 52p
2 PM steamed broccoli with venison and black beans
28c 2f 34p
4 PM pre-workout snack, strawberries with chicken breast
18c 2f 28p
6:30 PM or after workout: sautéed vegetables with ground turkey and red sauce
15c 10f 28p
8 PM last meal of the day: a cherry smoothie with chocolate protein and sunflower butter
51c 19f 26p
I make all of this food on Sunday and have the containers ready to go in the refrigerator or freezer. In the morning, all I have to do is load containers into my cooler and then head off to work. If you’re curious of how I manage all of my protein follow this link to the Meal Prep Meat Production post.
At the end of each day before I go to bed I track the next day’s macronutrient plan in MyFitnessPal. I do not track the last meal of the day because I like the flexibility of doing something sporadic during the day or being creative when I get home from the gym. I save 20g of fat and 60g of fat and 30g of protein for my last meal. This way if I want some chicken and a glass of scotch I can.
Want to see exactly what im eating? Follow me at UserName: RMBiagioli at MyFitnessPal.
The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.
Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.
Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).
Step 2: Measure /Weigh ALL of the raw meat.
Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.
Step 4: Add seasoning to the meat and add these to your recipe.
Step 5: Cook all of the protein.
Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.
Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available
Step 7: Portion and let cool.
Step 8: Freeze
Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.
Leftover thanksgiving turkey that you’re getting sick of? Here is a way to mix things up for a zesty open faced sandwich.
Macros
127cal (makes 2 servings)
3.5C | 8F | 17P | 1Fib
Bread & Cheese not included
Ingredients:
85g raw coleslaw mix
10g Horseradish brown mustard
15g Primal Kitchen, chipotle lime mayo
5g white wine vinegar
Celery salt – to taste
Black pepper – to taste
140g roasted thanksgiving turkey
1. In a bowl mix together coleslaw, brown mustard, white wine vinegar, chipotle lime mayo, celery salt and pepper.
2. Layer coleslaw over turkey on top of your choice of bread. Open faced sandwiches cut your carbs but still allow you to enjoy the flavor of your favorite bread. Add Swiss cheese to make it an official “Rachel” sandwich. I am trying dairy free right now so I skipped that add-on.
