1/3 Serving of NOatmeal (I have a large quantity of this meal prepped)
2 grams of cinnamon
2 grams of stevia
130 grams of sliced apples
OPTIONAL: 32 grams of sunflower butter (not included in macros)
Cut up apple into small pieces.
Add NOatmeal and oats to bowl.
Roll in apple pieces.
Add cinnamon and Stevia.
Add water to desired “soupiness”
Microwave for about 2.5-3 minutes on high or until the apple pieces are just slightly tender.
OPTIONAL: Add sunflower butter and microwave for an additional 30 seconds.
Post workout this is a great carbohydrate replenishment that is high in fiber. You can even mix in some vanilla protein powder and bring the protein levels up! Very flexible and delicious! Also, this is easy to travel with.
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.
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
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.
Take your snacking to a new level with these crispy alternatives!
Ingredients: 1 can of chickpeas 8 grams oil of choice 1/8 tsp sea salt 1/8 tsp southwest/chipotle seasoning of choice Cayenne pepper (optional and to flavor preference)
Directions: 1. Drain chickpeas and let dry overnight (they will not get crispy if you don’t let them dry).
To make them extra crispy you can skin them. This is a tedious task. The best way I found so far is to put them on a papertowel and then with a dry papertowl rub in a circle for 30 seconds. The skins come off slightly and then you can pull them out. The beans are shiny under the coats.
2. Preheat oven to 350. 3. Place chickpeas in a bowl then coat peas with your choice of oil.
4. Once coated, add seasoning and stir. I threw them all in a pot and just give the entire thing a swirl until they were coated.
5. Line a cookie sheet with parchment paper or aluminum foil. 6. Spread coated chickpeas on pan evenly.
7. Bake for 50 minutes. Let cool and EAT! 8. Store in an open container, this is critical so you do not trap moisture inside with the beans. This way they stay crispy.
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.
127cal (makes 2 servings)
3.5C | 8F | 17P | 1Fib
Bread & Cheese not included
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.
This recipe takes under 15 minutes and it’s fantastic. The extra broth gives it a Pho-flare.
388 cal /serving
12C | 18F | 46P | 3Fib
Ingredients (2 servings):
15g minced garlic
1/3 cup bone broth
1/2 lemon juice yield
525g zucchini sliced/ spiraled into zoodles
375g shrimp raw
2tbsp coconut oil
Old Bay seasoning 1/2 tsp
Black pepper 1/4 tsp
Seafood seasoning of personal preference
Start by making your zoodles. My mom bought me this contraption for my birthday and it makes straight spaghetti out of my zucchini. I peel as much as I can to make zoodles and then I shred the middle with a grater and use it in my pancakes.
I then sauté the shrimp in garlic until they are pink/cooked.
I then add my zoodles.
As soon as the zoodles are on the heat, I add my liquids and seasonings (bone broth, lemon juice, and coconut oil, Old Bay, black pepper and seafood seasoning). Stir occasionally until the zoodles are the right texture. There will be extra liquid, which makes it pho-like.
One of my favorite “dip” recipes that I can take anywhere and people love! It is fresh, healthy and delicious!
This makes a giant bowl of gluten free, dairy free fun!
~16 servings or cups in the bowl.
87 Calories | 18.9C, 0.4F, 3.4P, 4.4Fib
1 can corn
1 can diced tomatoes
1 can green chili peppers
1 can black beans
1 can black eyed peas
200g diced red onion
150g diced raw yellow pepper
325g diced raw red pepper
200g diced raw green pepper
300g diced raw orange pepper
96g zesty Italian fat free dressing
64g Salsa Ranchera
40g chopped raw cilantro
1 lime, juiced and zested
Garlic powder, salt, pepper & Tabasco sauce added to taste
Optional: add avocado or jalapeños (adjust macros on your own)
There is a lot of chopping but once you get it all done its worth it! I recommend making this in the morning or the day before so all the flavors have time to fall together.
When buy the ingredient, the most difficult one to find will be the black eyed peas. In the whole line of beans there will be 1 can.
How I make this:
Put a colander in the sink.Put 2 pieces of paper towel in a giant mixing bowl.Open a can, rinse the ingredient in the colander, put ingredient on top of the paper towel to let dry.Put two my pieces of paper towel on top of that ingredient.Keep layering.While this is drying out chop all the fresh/raw ingredients.Remove paper towels.Mix canned ingredients with raw ingredients.Add dressing, cilantro, and seasoning to taste.Serve on a chip, on a salad or on top of meat.