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!

Kay's Day - Meal Ideas #1

MY MEALS FROM TUESDAY

April 21st 2015 

BREAKFAST

 Post Workout Smoothie

3oz Frozen Blueberries

2oz Frozen Banana

2oz Frozen Strawberries

3oz Mango Chunks

.5C Chopped Kale

.5C Spinach

1 scoop BPi Strawberry Cake Protein

Water

[[ 309Calories - 41gC/3gF/27gP ]]

⠀

LUNCH

 Mandarin Orange Salad from The Union

2C Spinach

1oz Feta Cheese

1tbsp Sunflower Seeds

Mandarin Slices

Grilled Chicken 

1.5Tbsp Raspberry Vinagrette

1/2 Wheat Roll

[[ 405Calories - 24gC/18gF/40gP ]]

⠀

SNACK 

(not pictured)

Yoplait Non-Fat Greek Yogurt 

Raspberry Coconut trail mix

[[ 135Cals - 13gC/4gF/13gP ]]

⠀

DINNER

 Protein Crust Pepperoni Pizza

(My PERFECTED recipe)

CRUST:

1/4c All-Purpose Flour

1/4c Unflavored Protein

1 small egg

1 egg white

1/4tsp baking soda

1/4tsp baking powder

1tbsp Unsweetened Almond Milk

TOPPINGS:

1/2c Roasted Garlic Marinara

1 Frigo Light Cheesestick (grated)

8slices Hormel Turkey Pepperoni

1tbso Parmesan Cheese

[[ 418Calories - 32gC/12gF/49gP ]] 

Directions:

-Bake crust (WITHOUT TOPPINGS) 

for 8 minutes at 350

- Flip crust over, add toppings

- Bake for another 10 minutes

⠀

DESSERT

 (not pictured )

1 Gala Apple (86g)

3/4C Arctic Zero Ice Cream 

2tbsp Raspberry Coconut Trail Mix

1tbsp Peanut Butter

🔢230Calories-29gC/11gF/9gP

⠀

DAILY GOALS: 1500Calories - 143gC/56gF/107gP

DAILY TOTAL: 1497Calories -139gC/48gF/138gP

Okay soo.. MAYBE I went over on protein but, hey.. i was pretty dang

close to meeting the rest! And what's a little more protein gunna hurt ?!?!

READ MORE ABOUT HEALTHY 

MEAL PREP HACKS

⠀

Baked Honey Glazed Chicken

DINNER brought to you 

by BBCOM

Baked Honey Glazed Chicken

Ingredients

Chicken Breast

1tbsp Honey

1tbsp Balsamic Vinegar

Minced Garlic

Basil

Pepper

Directions:

Pre-heat oven to 375

Place Chicken in baking pan

Add ingredients into bowl and pour mixture onto chicken

Bake for 20-25 minutes

BAKED CHICKEN BENEFITS-

Protein Protein Protein >> fat loss, lean muscle

metabolism boost, and increased energy

For More Chicken Recipes from BodyBuilding.Com

Zucchini Chips

Ingredients

Zucchini

Sea Salt

Paprika

Directions

Preheat to 350

Grease cookie sheet

Cut zucchini into slices

Sprinkle each side with sea salt and paprika

Bake for 10 mins at 350

Set oven to broil, cook for 3-4 minutes

For More Savory Side Ideas from BodyBuilding.Com

Honey-Soy Salmon, Cauliflower Rice and Cilantro-Mango Salsa!

aghhh, I totally stink at keeping up with my blog, school, internship, 

job, and all the craziness of life.

BUT, for now, I am back and I would absolutely LOVE

 to share this recipe and little video snippet with you : )

Honey-Soy Salmon

Cauliflower Rice 

&

Cilantro-Mango Salsa

Ingredients

Salmon Glaze

Honey

Soy

Olive Oil

Lime Juice

Cauliflower Rice

1 head of cauliflower

Coconut Oil

Cilantro

Lime juice

Salt & pepper to taste

Cilantro Mango Salsa

Mango chunks

Cilantro

Lime Juice

Garlic

Garlic

Directions

Salmon

1. Marinate salmon with glaze and place

in a plastic bag for an hour

2. Grill salmon for 5 to7 minutes

 [I used a George Foreman]

Salsa

1. Mix all ingredients for salsa into a bowl 

and let chill in refrigerator until the rest of 

dinner is prepared.

Cauliflower Rice 

1. place cauliflower into food process 

and process until rice texture is formed

2. Coat medium sized skillet with coconut oil

3. In a thin layer, let cauliflower cook in skillet

until golden brown

4. Add cilantro and lime juice once heat is off

ALSO, as a side I had an 

Apple Swiss Salad

ingredients

Apple

 the Laughing Cow Light Swiss Cheese Wedge,

 Lettuce

 and Balsamic Vinegar

Simple and Delicious!

NOW PLEASE MEET

MY BEST FRIEND….

 BOSU

heres a little video I put together. 

I absolutely LOVE getting my hear rate going

by creating fun workouts on the bosu.

The options are ENDLESS!

ta ta for now, friends 

Leg Day Ideas & Zucchini Tater Tots !

Need some ideas for the 

next time your working

them gluteal muscles!?

ohhh the beloved leg day : )

Leg day actually is my favorite because

there are SOOO many ways to work different

muscles in your lower body. The options are endless!

Here's a few of the exercises that I enjoy

and try to incorporate into my routine
ps. the videos turned out a little silly, but you get the point !

SQUAT

I either use a barbell or the Smith machine.

In this picture I am squatting 50lb.

With the smith machine I can add on a lot more weight because of the

fact that this machine is pretty much helping guide the squat.

ps. do not push your elbows as far back as I am in this clip,

thats a no-no on my part. 

"Keep your elbows as tucked in as you can" -Crossfit Champion Chris Vrakas ..lol

^^  This is a Smith Machine. I've realized a lot of people do not

know what this is. It's also great for calf raises!

WHY SQUAT!?

 Squats promote more muscle growth across the 

whole body than any other movement 

AND

Squats help you build lean muscle mass but will in turn

 raise your metabolism and you will burn more

 calories throughout the day and night

Convinced yet?

DEADLIFT

I am sort of a newbie to the dead lift world. 

Form is SUPER important in this exercise as it is easy to throw out

your back or lift with your neck, as I am learning.

Why Dead-lift!?

 Strengthens lower back better than any exercise

 which will help improve your posture

AND

Works glutes, hamstrings, adductors, and lumbar

erectors (lower back) aka. the whole posterior chain, aka. important!

Side Shuffle

This is a great way to get your heart rate 

back up and pumping

One thing I would do differently in this video

would be to get in a lower squat

Other than that, this is a great exercise to

again work your adductors and gluteal muscles!

WEIGHT SUMO QUAT ON BOSU BALL

Okay..this exercise is SO extremely difficult!

This is a great way to work on your balance, for sure,

while getting your squats in as well.

Cable Kick Back

 my favorite exercise!

Performed using a pulley, this works your 

hamstrings and glutes.

I usually do 3 sets of 20 

& with each set I add on more and more weight

ZUCCHINI TATER TOTS

Ingredients:

1 medium zucchini

1/3C Flour

Salt & Pepper

1 egg

2tbsp Flax Meal

1 string cheese stick

Directions:

1. Preheat oven to 400F.

2. Cut zucchini long ways, then 

horizontally making chunks

3. Throw zucchini chunks into a large bowl

4. Sprinkle Flour, Salt, Pepper, and any other seasonings that you prefer 

into bowl with zucchini

5. Whisk egg in a separate bowl

6. Cut up cheese stick & place into a food processor

Process until parmesan texture forms

7. Mix flax meal and cheese into another separate bowl

8. Take a few zucchini pieces at a time out of the

flour mixture, dunk into egg, followed by flax meal mixture.

9.Place breaded zucchini onto a baking sheet covered in

a non-stick mat, parchment paper, or cooking spray

10. Bake for 15 minutes, or until cooked

So delicious!

& YES, i paired it along side some boiled snap peas 

and green beans with roasted garlic : )

Sage Garlic Baked Chicken

So i acquired some Fresh Sage leaves, roasted garlic, and a tub of feta cheese crumbs. So of course I had to think of a way to use all three at once, cause obviously I had a taste for all of them!

Soo…. I had two options stuffed chicken or baked chicken. And might I add, I am not

disappointed with my choice whatsoever, and you won't be either!

This is quite possibly the most delicious chicken I have created so far : )

I am PROUD, to say the least. 

Ingredients

Chicken

Fresh Sage leaves

Roasted Garlic Cloves

Olive Oil

Feta Cheese

Directions

1. Preheat Oven to 350

2. In a mini food processor, process sage leaves, garlic cloves and olive oil

3. Pound chicken flat with a meat mallet

4. Top chicken with the sage and garlic mixture

5. Sprinkle feta cheese atop 

6. Bake for 30 minutes 

I cooked some asparagus and grilled cauliflower to

have a long side! 

ALSO:

TIP OF THE WEEK

If you have fresh dill, once it goes bad its sort of gross looking BUT...

DONT FRET & DONT THROW IT AWAY

throw that stuff in a dehydrator until its hardened, chop it up

and store it/use it just like any other dried seasoning : )