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.
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.
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.
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.
Flexible dieting is a style of dieting that is based around counting the three main macro-nutrients that you consume daily (carbohydrates, protein and fat). This style of diet can lead to long term success because of its ability to be less strict. You are able to choose the foods you want to eat and when you want to eat them.
The word gets a bad reputation because 95% of them fail. The reason they fail is because they are a short term solution, are unrealistic and unsustainable. Most dieters attempt to lose weight and reach goals by making radical changes and completely restrict themselves from eating a certain foods or entire groups all together. Going between the extremes often results in a failed diet attempt. Flexible dieting allows you to find balance.
For this style of calorie restriction these are a few of my recommendations:
Body Weight Scale: I recommend that you weight yourself daily. Weigh yourself naked, every morning when you wake up and after using the restroom. Your weight will fluctuate week to week and using the same scale every day over the week you can see you average change over weeks’ time. Many things will fluctuate your weight: water intake, hormone levels, exercise intensity, travel, salt, large meals etc.
Food Scale: a food scale will allow you to be as precise as possible. The size of cups can be deceiving and 1 table spoon could turn into 2 very quickly. The most accurate way to work flexible dieting is to weigh everything.
Calorie Tracking App: this will be essential so you can track what you are eating each day. I recommend MyFitnessPal, MyMacros, and LifeSum. For the foods without labels, a helpful website to find accurate macro-nutrient is: www.calorieking.com .
Weekly progress photos: this will help you monitor changes in your body composition that will help me make custom macro-nutrient breakdowns.
Carbohydrates – 4 calories per gram of carbohydrate
The primary role of carbohydrates is to provide energy for the body. We store energy from carbohydrates in the form of glycogen in our liver and muscles.
Protein – 4 calories per gram of protein
Protein is a well-known macronutrient for it’s role in muscle recovery from exercise. Protein is are the ‘the building blocks of life’. Unlike carbohydrate and fat, there is no way for our bodies to store excess protein for further use, so it is important to have an adequate amount of protein on a daily basis for health and recovery.
Fat – 9 calories per gram of fat
Dietary fat plays a crucial role in hormone balance.
Alcohol – 7 calories per gram
Does not provide any nutritional value other than calories.
Here is how you can calculate it:
Take the total amount of calories in your alcoholic beverage and divide it by 4 if you would like to track your beverage as carbohydrates. Take the total amount of calories in your alcoholic beverage and divide it by 9 if you would like to track your beverage as fats. You can do a mix between carbohydrates and fat if you prefer.
Feel free to eat as many or few meals as you desire. The most important factor is total daily calories. As long as you hit your target macro-nutrients goal for the day, it doesn’t matter if you have 2 meals or 10 meals.
To optimize performance and recovery around exercise, I recommend a higher amount of quick digesting carbs before and after a workout with a lower amount of protein and low fat.
Other Terms or things to know:
RFFYM – real food fits your macros, this will be used in different recipes
Macros – short term for flexible dieting macronutrients
IIFYM- if it fits your macros, commonly referred to when looking at different recipes because a lot of things will fit your macros
Cook in bulk, it makes life easy
Carbs – a “5 point variance” once you determine the number of carbs you are eating try to stay within 5 above or 5 below.
Fats- a “2 point variance” once you determine the number of fats you are eating try to stay within 2 above or 2 below.
Fiber – try to remain above 25 grams.
Water: half your body weigh in ounces, +4 oz or every 15 mins you workout and +8 for every cup of coffee you consume.