Apple Pie Oatmeal

Apple Pie Oatmeal

It is that time of year when all the sweets are out to get me. I created this easy Apple Pie Oatmeal recipe that serves as a dessert or a delicious breakfast.

CaloriesCarbsFatsProteinFiberServings
428571914111

Pie Ingredients:

  • 45 grams of Trader Joe’s rolled oats
  • 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)

Instructions:

  1. Cut up apple into small pieces.
  2. Add NOatmeal and oats to bowl.
  3. Roll in apple pieces.
  4. Add cinnamon and Stevia.
  5. Stir.
  6. Add water to desired “soupiness”
  7. Microwave for about 2.5-3 minutes on high or until the apple pieces are just slightly tender.
  8. OPTIONAL: Add sunflower butter and microwave for an additional 30 seconds.
  9. Enjoy.

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.


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Change Your Mind

Venison Roast Tacos

Venison Roast Tacos

I had an extra venison roast and I love tacos and bowls. This seemed like a fantastic solution! Lean, delicious and multiple uses for a large chunk of meat.

CaloriesCarbsFatsProteinFiberServings
1563.32.7280.510

Meat Ingredients:

  • 840 grams of raw venison roast
  • 2 cups bone broth
  • 300 grams onion
  • 1 tsp coconut sugar
  • 1 tsp coriander
  • 30 grams minced garlic
  • 1 large lime juice
  • 2 tsp garlic powder
  • 1/2 tbsp oregano
  • 1 tsp cayenne
  • 1.5 tbsp chili powder
  • 1 tsp salt
  • 1 tsp cumin

Other taco building ingredients:

  • corn tortillas
  • cilantro
  • avocado
  • rice
  • salsa

Instructions:

  1. Thaw meat.
  2. Place meat in a crock pot.
  3. Cut up onion to desired shape and put around the meat.
  4. Season!!!!
  5. Pour bone broth over the top.
  6. Secure lid, turn on high, set a timer for 8 hours and walk away.
  7. After 8 hours, pull apart with a fork and serve either as a taco or a burrito bowl. The broth is fantastic over some rice!

Gluten free, high protein, low carb solution. Make the entire roast and freeze off half for a meal 1 week later. Possibly use the first half as taco and the second half as burrito bowls.

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NOatmeal

NOatmeal

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.

CaloriesCarbsFatsProteinFiberServings
57313.25022.261

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:

  1. To meal prep, layer steel cut oats, hemp hearts, salt, cinnamon and nuts.
  2. When you’re ready to eat add 1/2 cup of coconut milk (or milk of choice) or water.
  3. Microwave for 1 minute. I use the Aladdin to go mug because nothing sticks to it and there is nothing worse than oatmeal cement.
  4. If you want to add sunflower butter.
  5. Microwave mixture for 1 additional minute.
  6. Mix and enjoy.
Intermittent Fasting Meal Prep on the Go

Intermittent Fasting Meal Prep on the Go

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.

img_6340-1.jpg

This is all the food that I will take with me for the day

My feeding schedule:

  • 7 AM coffee with coconut milk
    • 1c 3f 0p
  • 8 AM Four Sigmatic mushroom coffee
    • 4c 1f 0p
  • 9 AM – 12 PM Organifi Red and Green
    • 9c 0f 2p
  • 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. 

And So It Is.

Chipotle Lime Coleslaw Turkey Rachel

Chipotle Lime Coleslaw Turkey Rachel

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.