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!

 

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

⠀

Black Bean Burger Patty

HAPPY SUMMER TIME : )

I have had the biggest taste for a black bean or falafel patty lately. 

So I finally decided to stop being lazy and create possibly THE most simple and easiest 

black bean burger in the entire world. 

I pretty much just threw stuff together with whatever I had. 

Most people would season with oregano, chili powder, onions, yada yada

but i didn't have any of that so, shout out to substitutions : )

INGREDIENTS:

1 Slice Toast

1can Black Beans

1 Egg White

2tsp Minced Garlic

Seasonings

2tsp Coconut Oil

(told you it was simple)

Directions: 

1. Take your slice of toast and process it

until its in breadcrumb form

2. Process black beans and seasonings

3. Add in breadcrumbs and egg whites

4. Pulse, pulse, pulse that processor

4. Heat coconut oil on skillet

5. Form 4 patties out of black bean mixture

6. Fry baby fry.

I put mine on a bed of lettuce and slice of cheese 

with some ketchup!

We All Eat &

 It Would Be a Sad Waste of

Opportunity to Eat Badly

- Anna Thomas

Fish Tacos

Quick Fish Taco

 in celebration of Cinco De Mayo!

Ingredients

3oz tilapia

1tbsp Flax Meal

Cilantro

1tbsp Egg White

Coconut Oil

1/4C Shredded Lettuce

1Tbsp Black Beans

Sriracha

Salsa

1 whole wheat tortilla

Directions

1. Mix flax meal and cilantro

2. Dip Tilapia into egg white

3. Cover with flax meal and cilantro mixture

4. Place in heated skillet with coconut oil

5. Place Tilapia and remaining ingredients in a whole wheat tortilla

P.S- the salsa I use is a can of Rotel diced tomatoes & green chiles

that I chop in my mini food processor.

DELICIOSO!

Cauliflower Crust Pizza

After MANY trial and errors,

 I think I have finally mastered the cauliflower crust :) 

Whatcha need, what whatcha need!?

And so the process begins…

1. Preheat oven to 425

2. Cut up your cauliflower and place it into a food processor

3. Process until it becomes super fine, almost a fluffy rice texture

(See picture below)

Step #4.. the step that is literally CRUCIAL to crispy crust

4. Place cauliflower into a cheese cloth to drain out AS MUCH 

water as possible. The less water in the crust the more crispy and pizza like it will be.

( See cheese cloth picture below)

5. Mix cauliflower in a bowl with egg and cheese

6. Place a sheet of parchment paper over a baking sheet

7. Season "dough" with whatever you choose ( I used Mrs.Dash Garlic & Herb)

8. Spread dough across parchment paper as THIN as possible

9. Lightly spray top of "dough" with non-stick spray

10. Bake 10-15minutes

TOPPING IDEAS:

- Salsa, Black Beans, Corn, and Grond Turkey (taco pizza (as shown in mine))

- Sauce, Cheese, Pepperoni, veggies, etc. (traditional pizza)*

- Leave plain and dip in red sauce (bread sticks)

*If you are topping with traditional pizza toppings, feel free to put

the dough back into the oven after you have placed your toppings

to let the sauce and cheese heat up

Nutrition
Crust:
183 Calories
8g Carbs
10g Fat
16g Protein

Now you can have your pizza and eat it too ; )

Mexican Spring Roll

 Had a taste for something with salsa and beans…. 

anddd the Mexican Spring Roll was created!

Whatcha need, what whatchaaa need!?

Ingredients:

1.5oz Chicken

1/8c Salsa

1/8c Black beans

1/8c Plain Yogurt (used as sour cream replacement)

1/2 Avocado

1 Spring Roll Wrapper

How to get shredded chicken: 

1. Boil 1 chicken breast

2. Once cooked all the way through, transfer to cutting board

3. Use a fork to shred chicken 

Directions

So there's not much to it.

1. Get the ingredients you'd like to place in your spring roll

2. Drench the spring roll wrapper in water, then transfer wrapper to rolling surface

3. Place ingredients on paper, and roll er' up! 

Disfrutar! 

(aka. Enjoy!)

Tuna Patties and Curly Fries

Easiest lunch you will ever create and be dang proud of :) 

 LETS GET TO IT

First things first, over winter break I bought myself
a SPIRALIZER. I have had my eye on this thing FOREVER and finally
I decided to quit being lazy and look up where I can get my hands on my very own.
This little appliance takes vegetable (ANY KIND) and turns them into fries, noodles, curly shapes, slices, peels, YOU NAME IT.. it does it. Swear.

WANT ONE TOO!? Click me Click me :)

Here is what happens when you put two Baby Golden Potatoes

to the test...

Beautiful right? Not only is it a pretty clever convention but it's also

quite fun to use :) 

3 ingredients, cause what more do fries need besides oil and salt

Am I right… or Am i right!? 

-Bake these puppies 

-400 degrees

-20 minutes

-Flipping every now and then

(I weighed out a 1oz portion for my meal and stored the remaining 2oz)

NEXTTTTT...

Yup.. just those 3 ingredients. Believe it or not, THAT'S IT. 

Combine these Ingredients into a Mini Food processor 

(another appliance that I just love so much and use probably every day)

Want one!? Click me Click me

Once the ingredients are all mixed together

Dig in and form 3 palm sized patties

Fry these bad boys up with just a little assistance 

from Miss. Coconut Oil

AND VOLLLA !

you have just made a delicious lunch that took

 20 minutes, 6 ingredients, and 1 blog post

Enjoy it…I know you will.

You're welcome :)

Zucchini Hot Pocket & Homemade Marinara

OF COURSE there's a way to make a healthy hot pocket :) 

and it is damn good, let me tell ya.

INGREDIENTS:

1 large zucchini

1 tbsp Flax Meal

2 tbsp Oat Flour

Italian Seasonings

1. Preheat oven to 350

2. Shred Your zucchini and drain excess water

( I should have drained mine more)

3. Combine Zucchini with Flax Meal, Oat Flour

and TONS of seasonings. I used Mrs. Dash Table Blend

and Mrs. Dash Garlic and Herb

4. Set mixture onto parchment paper on a cookie sheet

Let cook for 30 minutes at 350

MEANWHILE

Homemade Marinara

For the inside of my hot pocket, I created my own marinara sauce

You can buy a can of crushed tomatoes, but I dont 

like the salts and other additives

SO

1. Cut up tomatoes and get them crushed in a food processor

2. Heat up olive oil and garlic cloves in a skillet

3. Add crushed tomatoes and let simmer 

FINISHING THE HOT POCKET

Once your zucchini crust has baked

5. Cut in half and add the inner ingredients of your choice

I have a slice of Go Veggie! Mozzarella cheese, Ground turkey, and the marinara sauce

6. Take other half of crust and place over top the ingredients

7. Insert hot pocket back into oven for another 15 minutes

anddd THATS ALL FOLKS

your hot pocket is finished :)

 yes, it's that easy and it is very delicious