Finals Week Fluid: Coffee Done the right Whey

While all of you students are drowning

yourselves with caffeine to make up for the senior-year-slack, 

I'm just over here trying to help you get jacked off the java.

Today was one of those mornings where you propose

a brilliant idea to someone, who then supports you

and joins in on this brilliance.

and it goes a little something like this…

Texting my roomie from across the gym,

just vibing off of this excitement.

And that, my friends, is how we created the

 FINALS WEEK FLUID

1 Nescafe Tasters Choice Packet

1.5 Cup Almond Milk

1tbsp Almond Butter

1scoop Cookies and Cream Protein Powder

TIP: Make the cup of coffee first so the coffee grounds are fully

 dissolved in the almond milk. THEN add coffee to blender. 

Along side my Finals Week Fluid is

a simple Egg sandwich and Sliced Apple!

Egg Sandwich

1 Egg

2 Egg Whites

6 mini slices Turkey Pepperoni

1 Kraft Skim Cheese Slice

1 Whole Wheat with Flax FlatOut Fold-it

Sriracha (DUH!)

On a serious note, those of you 

who are drowning yourself in coffee

PLEASE PLEASE PLEASE

Drink water and take breaks often to 

avoid dehydration and sluggishness.

P.S Shout out to roomie Danielle Maciver for

encourage my spontaneous suggestions.

YOU DA REALEST, love yous.

PROTEIN PARFAIT REMIX

PROTEIN PARFAIT 

REMIX

Put my own spin on the usual "fruit parfait"

INGREDIENTS:

Non-Fat Plain Greek Yogurt

1/2 Banana

.5 Scoop BPi STRAWBERRY CAKE PROTEIN POWDER (for the win)

.5 VANILLA ALMOND CRUNCH QUEST BAR (for the win x2)

TOPPED WITH -- 

WALDEN FARMS Chocolate Sauce ( 0 CALORIE )

ShurFine Natural Peanut Butter

TOP SECRET TIPS:

-----------------------------------

1. Mixing Protein Powder with Yogurt is the next best thing, not kidding. 

PLAIN yogurt + Flavored Protein saves you TONS AND TONS of sugar while giving you additional grams of protein!! 

(don't believe me? go read the nutrition labels next time you're shopping!)

Top 10 Best Tasting Dessert Protein Powders

-----------------------------------

2. Take a quest bar, break it into pieces, place it on a non-stick baking sheet,

broil for 4-6 minutes. 

TA-DA!! 

HOMEMADE CEREAL/COOKIE CRISPS with only 1g Sugar :)

Check out the 15+ Quest Bar Flavors!! 

Kay's Day - Meal Ideas #2

KAY'S DAY

Daily Meal Ideas:

BREAKFAST

(Post Workout)

Berry Smoothie

1 Scoop Bpi Strawberry Protein Powder

4oz Banana

2oz Frozen Strawberries

3oz Frozen Blueberries

.25oz Flax Seed

.25oz Almonds

Green-On-The-Go "ItWorks" Packet

Nutrition

378 Calories / 43g Carbs / 10g Fat / 28g Protein

LUNCH

Asian Grilled Chicken Chopped Salad

(Noodles and Company)

And a Clementine

Nutrition

502 Calories / 50g Carbs / 22g Fat / 34g Protein

(jk about the egg, I used TWO egg whites)

SNACK

Mexican Egg Scramble

2 Egg whites

1 slice cheese

30 g Avocado

.5Tbsp Diced Tomatoes

Nutrition

123 Calories / 5g Carbs / 5g Fat / 15g Protein

DINNER

2 Skinny Sizzlers Apple Chicken Sausage

3 oz Sweet Potatoes

80 g Broccoli

Walden Farms 0 CALORIES Barbecue Sauce

Nutrition

270 Calories / 31g Carbs / 5g Fat / 28g Protein

DESSERT

MASSIVE CAKE, Single Serving Dessert

1 Scoop BBCOM Cookies & Cream Protein

1tbsp Cocoa Powder

1/4tsp Baking Soda

1/4tsp Baking Powder

1 Egg white

1tbsp Almond Milk

1tbsp Almond Butter

Nutrition: 

214 Calories / 10g Carbs / 7g Fat / 31g Protein 

Topping Options:

Chocolate Peanut Butter Arctic Zero 

70g: 43Calories / 8g Carbs / 0g Fat / 4g Protein

Yoplait Non-Fat Plain Greek Yogurt

1/2C: 65 calories / 6g Carbs / 0g Fat/ 11g Protein

Walden Farms Chocolate Syrup

0 calories / 0g Carbs / 0g Fat / 0g EVERYTHING

Mini Fridge Mysteries

WHAT'S IN MY

 MINI FRIDGE?

Yes I have a mini fridge, 

No I do not live in a dorm.

I just so happen to live with 3 other girls who ALSO love to cook, so I took

one for the team and departed from the main fridge. 
…roomies if you're reading this, you're welcome.

TOP SHELF:

Flax Meal

Homemade Salsa

 (blended diced tomatoes and green chiles)

Unsweetened Almond Milk

Pre-Made Meals

Sweet Potatoes

Brown Rice

Chicken

MIDDLE SHELF:

Lettuce

Kale

Spinach

Zucchini

Clementines

Avocado

Cauliflower

PreMade:

Chicken

Spaghetti Squash

BOTTOM SHELF:

Fage Non-Fat Plain Greek Yogurt

Random Yoplait Red Velvet 

Homemade Almond Butter

(processed roasted almonds, THANKS MOM!)

Roasted Garlic Marinara Sauce

Yoplaint Non-fat Plain Greek Yogurt

Left:

Strawberry Jam

Walden Farms:

Marinara Sauce

 (I do not recommend)

Chocolate Sauce

Sesame Ginger Salad dressing

Srircha

Honey BBQ sauce

Bottom:

Lemon Juice

Egg Whites

Parmesan Cheese

Sparkling Water x2

Walden Farms chocolate sauce

Sriracha

Unsweetened Apple Sauce

Right:

Frigo Cheesehead Mozz. Cheese Sticks

Kraft Cheese Slices

Eggs

Turkey Pepperoni Slices

Pretty small fridge, but

 can fit a lot of stuff huh? ; )

I wanted to give ya'll a little insight on my go-to foods

and what is most likely to be found on my grocery list!

With these items i have made..

Zucchini Pizzas:

Zucchini

Marinara Sauce

Cheese Stick

Turkey Pepperoni

- Cut Zucchini in Half

- Layer Marinara sauce, cheese and pepperoni

- Place on cookie sheet

- Bake at 350 for 12 minutes

Sesame Ginger Spaghetti Squash

Spaghetti Squash

Pre-made Chicken

Sesame Ginger Dressing

-Put all together in a bowl and microwave : )

Lemon Riced Cauliflower

Cauliflower

Lemon Juice

-Process Cauliflower

-Saute riced cauliflower in a skillet 

with lemon juice

De-Constructed Breakfast Burrito

Brown Rice

Salsa

Egg

Egg whites

Cheese

Sriracha

Combine Brown rice, salsa, 1 egg + 2 egg whites

(scrambled with cheese)  in a bowl

- Microwave :)

- Cover in sriracha sauce (best part)

MEAL PREP: Stuffed Spaghetti Squash

I am always on the search for super 

easy and delicious meal preps.

You can only take so much 

Chicken, Broccoli, Rice… am i right?! 

So-- I decided to wing it and create my

own version of the

STUFFED SPAGHETTI SQUASH

Ingredients:

1 Small Spaghetti Squash

4tbsp Whipped Cream Cheese

(You can use any type of cheese. I have used ricotta, mozz., 

and cottage cheese before. They all turn out wonderful!)

1 egg white

1/4c Marinara Sauce

 (BIG FAN of Organic Full Circle Marinara Sauce )

6oz Ground Turkey 

( I used LightLife Vegetarian Ground Beef Style just to be adventurous :]  )

Directions:

1. Start cooking ground turkey on a skillet 

over medium heat, as you would for tacos or

 any other entree involving ground meat.

2. Cut squash in half & remove inside seeds. 

3. Place halves face down on small cake pan. 

4. Add about 1/2in. of water to the dish 

& microwave for 10 minutes

---- MEANWHILE ----

5. Preheat oven to 350

6. In a bowl combine egg white and cheese 

7. Once squash is finished, top each half evenly

 with meat, cheese mixture and marinara sauce

8. Bake in oven (@350) for 25 minutes!

HOW TO EAT:

grab a fork.

devour squash insides.

repeat.

repeat.

repeat.

Inspired by Lasagna Turkey Zucchini 

BBCOM Recipe 

 MORE MEAL PREP IDEAS HERE!