Out with the OLD, In with the NEW

 

THIS BLOG HAS CHANGED DOMAINS--

 

PLEASE VISIT:

 

WWW.EVERYDAYWITHKAY.COM

 

@EVERYDAYWITHKAY

 

WWW.FACEBOOK.COM/EVERYDAYWITHKAY

Little Effort, Lots of Food

 

Breakfast

Omelet with "Toast"

 

Omelet

Cook 1 Egg + 2 Egg Whites

1/2 Avocado & Diced Tomatoes w/ Green Chilies  on Top

 

 

Danielle Walker's Against All Grain

World Famous Paleo Sandwich Bread:

Ingredients:

1 Cup Smooth Cashew Butter

(mine was homemade, THANKS MOM!)

4 Large Eggs

2tbsp Honey

 (Opt out if you do not want a sweet bread)

2.5tbsp Apple Cider Vinegar

1/4c Almond Milk

1/4c Bobs Red Mill Coconut Flour

1tsp Baking Soda

1/2tsp sea salt

 

Directions

1. Preheat oven to 300 degrees and grease

an 8.5 x 4.5 bread loaf pan

2. Separate Egg yolks from Egg whites in separate bowl

3. Beat egg yolks, cashew butter, honey, vinegar

and milk using mixer.

4. Beat egg whites in separate bowl until peaks form

 (I used a food processor)

5. Add dry ingredients to cashew mixture until combined

6. Add egg whites to mixture and beat until fully mixed

7. Pour mixture into pan and IMMEDIATELY place in oven

for 45-50 minutes

 

 

Lunch

 

Coconut Crusted Salmon Salad

Coconut Protein Shake

 

Shake:

MusclePharm CoCo Protein

Spinach

Shredded Coconut

Frozen Peaches

 

Salad:
Lettuce

Carrots

Blueberries

Coconut Crusted Salmon

Apple Cider Vinegar (as dressing)

 

**Coat salmon in shredded coconut and cinnamon.

** Grill on greased George Foreman grill

 

 

Dinner

 

Apple Chorizo Bake

Steamed Broccoli & Dinner "Roll"

 

Apple Chorizo Bake

4-5 Large Sausages

Chopped Sweet Potatoes

Chopped Apples

2 tbsp Minced Garlic

2tbsp Olive Oil

Thyme / Salt / Pepper

 

1. Preheat oven to 350

2. In a bowl, coat sweet potatoes and apples with garlic,

oil, and seasonings

3. Place mixture in oven-safe casserole dish

and bake for 20 minutes

4. Take mixture out of oven and top with Sausages (can be frozen)

5. Bake for another 25-30 minutes,

until sausage is fully cooked

 

Dinner "Roll"

See Single Serving English Muffin Recipe!

 

Slow-Cooker "Spaghetti" and Meatballs

GRAIN-FREE, SLOW-COOKED 

"SPAGHETTI" & MEATBALLS

Whatcha' need

1 Spaghetti Squash

1 can of Tomato sauce

1lb Ground Turkey

1tbsp Olive oil 

1/2tbsp Minced Garlic

Oregano & Pepper

Directions

1. Pour tomato sauce, olive oil, garlic and seasonings into crock pot.

2. Cut spaghetti squash in half and place (face down) in crock pot/tomato sauce

3. Roll ground turkey into desired shape and size for meatballs

 and scatter throughout tomato sauce in the crock pot (mine fit about 15 meatballs)

4. Cook on HIGH for 3 hours or LOW for 6 hours.

5. Once finished, scrape insides of squash for "noodles" and top

 with sauce and meatballs!

GRUB ON-THE-GO

 

I've put my Paleo practice to the test

quite a few times already at multiple restaurants.

I'm sure most of you have either heard of

or visited these chains before : ) 

 

My experience was a lot easier than I had presumed!

 

When looking at the menu (BEFORE HAND: Always look at the menu before you decide/arrive to prepare yourself and have options already laid out), I knew I would not be able to order any type of "wrap" "burrito/taco" "crepe" "pancake" "BBQ" ...you get the point. My acquired plan of action became looking at the "ENTREE PLATE" sections along with side options and possible substitutes.

 

TAKE A LOOK!

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

TGIFridays

 

Grilled Chicken Cobb Salad

"Grilled balsamic-marinated all-natural chicken breast served over

 freshly chopped romaine with sliced avocado, grape tomatoes, hard-boiled egg,

applewood-smoked bacon and crumbled bleu cheese with your choice of dressing."

 

** No Cheese / Low Fat Balsamic Dressing (On The Side!!)**

 

 

United Center - Buffet

 

Balsamic Glazed Chicken

Salad (with balsamic dressing)

Sweet Potatoes // Asparagus // Broccoli

 

* Fruit for dessert (FIND YOUR INNER WILL POWER PEOPLE!)**

 

 

Panera Bread

 

TIS THE SEASON !! it's bacccckkk, yahhooo.

Strawberry Poppy seed Chicken Salad

"Chicken raised without antibiotics, romaine, fresh strawberries, blueberries and pineapple, mandarin oranges and pecans with fat-free poppy seed dressing. "

**Sub for Balsamic Dressing and NO SIDE**

 

 

Wildberry Café

 

Create Your Own Omelette

Eggs / Avocado / Chicken Sausage / Broccoli

 

*Sub for fruit instead of toast & pancakes*

 

 

Corner Bakery

 

All American Scrambler

Freshly scrambled eggs with three strips of applewood smoked bacon.

 Substitute chicken apple sausage for an additional charge.

 

*Sub for Chicken Apple Sausage and Fruit side**

 

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

 

" Counting calories becomes completely unnecessary

 when your food doesn't come with labels "

 

3 INGREDIENT GRANOLA BARS

3-INGREDIENT

 GRANOLA BARS
(Paleo-Friendly, duh)

INGREDIENTS

4 Cups of Nuts and/or Seed

( I used chopped pecans, walnuts and almonds)

20 Dates

1/4c Egg Whites

2tbsp Cinnamon and Vanilla

DIRECTIONS1. Preheat oven to 350 degrees

2. In a large bowl, combine all ingredients

3. Prepare 9x13 pan, line with wax paper or

non-stick mat and spray with cooking spray.

4. Press nut mixture into bottom of the pan

5. Bake for 16-18 minutes. Let cool for 5 minutes.

6. Use pizza cutter to slice the bars into rectangles

Ch-Ch-Ch-Chia Bowl

CHIA BREAKFAST BOWL

(pale friendly)

Ingredients

Frozen Blueberries

2tbsp Chia Seeds

1tbsp Flax Seeds

1c Almond Milk

TOPPINGS

1/2 Graze "Super Fruit" Punnet

Cashews

Walden Farms SUGAR FREE ZERO CALORIE Pancake Syrup

Directions

1. Blend all ingredients together

2. Let sit for about 20 minutes, this lets the chia seeds expand and

thicken the mixture

3. Top with desired toppings! 

**TIP:

** If you would like your breakfast bowl to be more thick,

add more chia seeds and let sit longer

Pursuit of Paleo - Day #1

Today, two parts of my life changed

1. I completed my Bachelors degree from UW-Madison and have officially moved back home to Illinois. YAY! I could not be more thrilled to continue my education on Digital Marketing & Analytics and see what life has in store next :)

2. My partner and I have decided to take on the challenge of embracing the "caveman's diet" aka. make our greatest attempt to live a paleo lifestyle.

We set the date of May 17th to begin our lifestyle change for a few reasons. If your going to change one thing, might as well change two? Haha jk. But in actuality, being home has much less distractions, temptations, and "but I only have one week left" excuses, than being away at college. Don't get me wrong, i LOVE college, but it is not exactly the easiest place to say no to margaritas and burrito bowls. NOT TO MENTION, WISCONSIN is not the easiest place to say no to CHEESE! 

This also gave us time to perform some research on the Vegan/Vegetarian/Keto/IIFYM vs Paleo, the history and purpose of a paleo lifestyle, and the logistics of what to do and what NOT to do. We also had the pleasure of witnessing incredible transformations and listening to stories about friend's triumphs, tips and tricks. With this knowledge under our belt, we have gained an immense amount of motivation and determination. We don't expect to know every single rule and create a flawless lifestyle. Mess-ups and cheat meals are bound to happen, we are humans, but we are eager to give it our best shot! 

TODAYS MEALS:

Breakfast: eggs, spinach, broccoli // cantaloupe, pineapple, grapes // sausage patty

Lunch: turkey // broccoli, cauliflower, carrots // pineapple, cantaloupe, melon - Tea

Snacks: Brazil nuts & sunflower seeds & pecans

Dinner: (PICTURED) 
Cranberry Pecan Chicken Salad
 lettuce, dried cranberries, pecans, and chicken with Balsamic Vinegar

DONT FORFEIT YOUR DIET @ BWW

HEADING TO BUFFALO 

WILD WINGS TO CATCH A GAME?

⠀-- DONT FORFEIT YOUR DIET! --

⛔️LETS TALK SAUCE⛔️

These condiments range from 30 to 320 calories, so pick precisely!! 

If you MUST have a sauce, stick to SWEET BBQ, MEDIUM, HOT BBQ, MILD, or SPICY GARLIC

 ✳️my suggestion> Try out the DRY RUBs they are all 5 calories or less,

 fat free, under 2g carbs AND DELICIOUS.

FLAVORS: Salt & Vinegar, Chipotle BBQ, Buffalo, Desert Heat, Lemon Pepper

⛔️LETS TALK FOOD⛔️

2 Grilled Chicken Buffalitos with Salt & Vinegar Dry Rub AND a side salad🍃

🚫(No Dressing / Cheese / Sour Cream)

✳️my suggestion> Bring your own dressing!!

( I brought my own little cup of Walden Farms dressing )

----MACROS ---

317Cals, 48g Carbs, 6g Fat, & 26g Protein

OTHER GREAT GO-TO's

Naked Tenders (6)

CALS: 260

 PROTEIN: 10G

 FAT: 12G 

CARBS: 34G

GardenBurger

CALS: 250

PROTEIN 40g

FAT 5g

CARBS 63g

Grilled Chicken Sandwich

CALS: 451

PROTEIN: 51g

FAT: 7g

CARBS: 50g

Veggie Boat

CALS: 90

PROTEIN: 1g

FAT: 0g

CARBS: 22g

According to: http://www.justdietnow.com/restaurants/buffalo-wild-wings.html

http://www.nutrition-charts.com/buffalo-wild-wings-nutrition-information/ 

Peanut Butter Protein Snack!

  

I made this recipe to bring to James and I's 

table recruiting for our 

BENCH-A-THON event that we are putting on

 sponsored by BodyBuilding.Com

RECIPE: 

REACTIONS

  

Roomie LOVED it-

Strangers LOVED it-

APPLE PUMPKIN MUFFINS & Baking Substitutes

APPLE PUMPKIN 

MUFFINS

from BodyBuilding.Com

(Not all are shown in this picture! ^^ )

INGREDIENTS

1 Cup Canned Pumpkin

1/3C Unsweeted Applesauce

1 diced apple

1/2C Plain yogurt

3 egg whites

1C Oats

3/4C Almond Flour

1/4C Vanilla Protein Powder

1C Splenda

1tsp Baking Sode

1/4 tsp salt

1.5tsp Cinnamon

1/2tsp Pumpkin Spice

DIRECTIONS

1. Preheat oven to 350 degrees

2. Combine all ingredients into processor 

3. Pour mixture into tins

4. Bake for 15-20 minutes

5. Allow to cool

6. SERVE! 

7. Surprise and IMPRESS your roommates :)

BAKING SUBSTITUTES 

INCLUDED IN THIS RECIPE

I love baking substitutes, cause then

 I don't feel bad about eating 2..or 3

…or the whole batch

Applesauce INSTEAD OF Oil

Almond Flour INSTEAD OF All-Purpose Flour

Splenda INSTEAD OF Sugar

Yogurt INSTEAD OF Oil

FOR MORE PUMPKIN

RECIPES VISIT HERE HERE HERE

Fruit Salsa & Cinnamon Chips

Were you asked to bring a dish 

to a get together!? 

Think no more,

 BODYBUILDING.COM 

has provided

TONS of healthy and easy 

recipes to take along with you,

like this one…

Fruit Salsa

& Cinnamon Chips

INGREDIENTS

Fruit 

( I used 1 mango, 1 apple,

2 bananas, 1/2c unsweetend strawberries

& 1/2c unsweetend blueberries)

2tbsp Splenda

1tbs Brown Sugar

3tbsp Sugar-Free fruit spread

2tbsp Orange Juice

10 Whole Wheat Tortilla Shells

Cooking Spray

2tbsp Cinnamon

DIRECTIONS

1. In a large bowl, mix together fruit

2. Stir together Splenda, Brown sugar, sugar-free fruit spread

and orange juice

3. Pour this over fruit and toss until covered

4. Place in the fridge for at least 15 minutes

DIRECTIONS for CHIPS

1. Coat one side of each tortilla with cooking spray

and use pizza cutter to slice tortilla into strips

2. Lay strips on a baking sheet

3. Sprinkle with cinnamon and spray with  

cooking spray one more time

4. Back for 8-10 minutes at 350 degrees F 

(or until brown)

LAST BUT NOT LEAST

sit back and watch friends

devour all of it (:

CLICK HERE FOR MORE CROWD PLEASING RECIPES!!

PB2 COOKIES

PB2 COOKIES

+ an extra clip of my roommates reactions !

 INGREDIENTS

1/2 Cup Oat Flour

1/2 Cup PB2 (or Chocolate PB2)

1/4 Cup Unsweetened Applesauce

1/3 Cup Vanilla Protein Powder

1/2tsp baking soda

non-stick spray

DIRECTIONS

1. Preheat oven to 350

2. dry ingredients into zee bowl

3. mix egg & applesauce

4. combine dry and wet ingredients

5. spray baking sheet & shape to form cookies

6. Bake for 8-10 minutes

FOR MORE

Delicious & Nutritious Recipes

VISIT:

 www.bodybuilding.com/fun/bbmainnut.htm

AND… the moment you've all been waiting for, not only do I

get my roommate's reactions but I also make them guess

what is in them :)

(they know me so well)