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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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.
Sardine Salad

Sardine Salad

Try something new with this fresh fish salad. Quick and easy switch up!

CaloriesCarbsFatsProteinFiberServings
484303129111

Ingredients:

  • 1 Can Costco Sardines in Olive Oil
  • 266 grams cucumber
  • 48 grams red onion
  • 150 grams tomatoes
  • 100 grams avocado
  • 4 grams olive oil
  • Seasoning to taste – I used Hidden Cove Lemon Garlic Blend

Instructions:

  1. Cut onion, avocado, tomatoes and cucumber to small cubes.
  2. Mix vegetables together.
  3. Open can of sardines and put fish and oil over the top.
  4. Drizzle extra olive oil over top.
  5. Season.
  6. Mix fish, oil and seasoning together.
  7. Enjoy! You may have to fight your cat for the fish…
Crispy Chipotle Chickpeas

Crispy Chipotle Chickpeas

Take your snacking to a new level with these crispy alternatives!

CaloriesCarbsFatProteinFiberServings
113153.35.354

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. 

I did 1 pan with skins and 1 without so I could taste the difference. They were crunchier without the skins but if you are going to eat them all right away then taking the time to skin them is not worth it.


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.

Meal Prep, Meat Production

Meal Prep, Meat Production

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.

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.

2.5 Minute Chocolate Pumpkin Cake

I love cake.

Having minimal macros can make this difficult so i needed to write a recipe that was quick and delicious!

Macros

509 cal /cake

55C | 10F | 54P | 13Fib

Topping not included

Ingredients:

  • 60g pumpkin purée
  • 22g chocolate protein powder
  • 138g liquid egg whites
  • 1tsp baking powder
  • 2g stevia
  • 70g Dark Chocolate Kodiak Cake Power Pancake and Waffle Mix
  • 1 second spray of cooking spray

How to

  1. In a mixing bowl mix Kodiak Cake mix, pumpkin, protein, powder, stevia, and egg whites.
  2. Spray microwave safe bowl with cooking spray.
  3. Scoop cake batter into bowl.
  4. Microwave 2.5 minutes or until the center is stiff.
    • The bowl will be hot.
  5. Flop onto plate immediately exiting the microwave.
  6. Top with available macros. Pictured is Walden Farms Chocolate Syrup mixed with PB2

Spaghetti Squash How To

Spaghetti Squash How To

Step 1: Stab with knife

Step 2: Place on microwave safe plate or bowl

Step 3: Cover with plastic wrap

Step 4: Microwave 12 minutes

Step 5: Split open and scoop out seeds

Step 6: Scoop flesh into strainer

Step 7: Forget while you do 10 other things in the kitchen (about 10 mins)

Step 8: Serve

Flexible Dieting

Flexible Dieting

What is “Flexible Dieting”?

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:

  1. 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.
  2. 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.
  3. 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 .
  4. Weekly progress photos: this will help you monitor changes in your body composition that will help me make custom macro-nutrient breakdowns.

Info:

  • 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.

Meal frequency:

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.

Meal Timing:

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.