May 11th - May 17th

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Used Pre/During Workout
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- Rapid Recovery
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- Maintains Nitric Oxide levels

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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)

SIDE KICK #2 PROTEIN

S.A.N RAWFUSION

S.A.N RAWFUSION

…all together now!!… S.A.N RAW FUSION

yes, what we did right there.. was a chant

I will NEVER, and i repeat, NEVER 

convert to any other protein. 

I am in love and have discovered my

protein swolemate.

Let me try to win you over with a picture..

OKAY, it may be a little hard to see. 

What we have here is…

1 SERVING - 1 SCOOP

116 Calories A.K.A Energy

0.7g FAT

5g CARBS

1g SUGAR (raise the roof)

21g PROTEIN

Have I won you over..? 

No?

How about this

FLAVOR CHOICES

Vanilla Bean, Banana Nut, Peanut Butter Chocolate Fudge

Won over now?!

Here is a direct link to make your purchase

BUY ME BUY ME YAY

($27 for 2lbs)

For those of you that would like more information

on my friend S.A.N, please continue reading

LONG STORY SHORT

I've taken WHEY PROTEIN for years… 

and I've had SKIN PROBLEMS for years…

THEREFORE; I NO LONGER USE WHEY BASED PROTEIN

EDUCATE YASELF

What is whey?

There are TWO proteins found in cows.. WHEY and CASEIN

Whey is a by-product of CHEESE-making.

THEREFORE…Whey is Dairy and Dairy is known to cause Acne.

WAIT, theres more! 

There is a super de-duper secret hormone in Whey

that (we think) causes acne as well. It goes by the name of

IGF-1 (Insulin-like Growth Factor 1) 

IGF-1 is fed to babies and baby cows to make them grow fast and make humans

build muscle faster (Hence the reason body builders use whey)

IGF-1:

- makes your skin produce excess oil

-tells your skin cells to multiply too fast

-glues dead skin cells together inside of your pores before 

they can escape normally (meaning more clogged pores)

S.A.N RAWFUSION

is a PLANT BASED protein made up of
PEA PROTEIN ISOLATE, RICE PROTEIN ISOLATE
and ARTICHOKE PROTEIN POWDER
- VEGAN
- LACTOSE&GLUTEN FREE
- NO YEAST, WHEAT, SUGAR, SOY,
DAIRY, FISH, or PRESERVATIVES

It is a wonderful product. I absolutely love the taste, 

the thickness, the macros, the price

EVERYTHING

TIP:

Put 1/2 scoop of banana nut protein

in your cereal

YOURE WELCOME

SURVIVE THE HOLIDAYS! Plan your workouts AND your meals

FINALS HAVE ARRIVED

therefore, it is crucial that I keep my nutrition

and fitness in my daily routine.

Working out is my stress reliever and eating

fuels my energy for busy days 

HERE ARE MY SECRETS on

HOW NOT-TO MAKE EXCUSES

during finals, holidays, vacations, etc.

*KEEP TRACK

I find it incredibly helpful to record my workouts in the "Notes" app

in my phone. This way, when I don't have time to

 search BodyBuilding.Com for a workout, I already

have ones saved that I can refer to.

ALSO, by keeping track of your workouts,

 you can work to improve and make gains on the

PR's you previously recorded. 

HERE IS WHAT MY "NOTES" APP CURRENTLY LOOKS LIKE

SO- when I feel like having a CHEST day, I'll refer to my "Chest" workout

notes. When I feel like having a BOOTY workout, I'll refer

to my "BOOTY *insert peach emoji*" note! 

***** For More Workout Ideas CLICK HERE CLICK HERE CLICK HERE

*PLAN YOUR MEALS

There are so many benefits doing this, I

cannot stresssssss the importance and impact

this has had on my life. Seriously. 

1. You no longer need to debate what

to have for lunch/dinner/snack

2. You can be on the run ALL DAY LONG because

you have food to FUEL you

3. You can get rid of food that is getting old 

or you're just sick of looking at

THIS WEEK I PLANNED ZUCCHINI LASAGNA

5 INGREDIENTS, that is it!!

Why did I make this?

Well let me tell you, there was a can of marinara sauce

that i was SICK OF LOOKING AT. There was a 

pound of ground turkey that I NEEDED TO USE.

AND I'm leaving school in 2 days so I NEEDED TO USE

the zucchini in my fridge.

(yeah yeah it doesn't look very appealing.. 

but it sure tastes appealing!!)

INGREDIENTS

2 Medium Zucchinis

1lb Ground Turkey 90/10

1.5C Tomato Sauce

1C Fat Free Cream Cheese

1 Egg white

DIRECTIONS

1. Preheat oven to 350 degrees F

2. Cook ground turkey in a nonstick skillet,

adding tomato sauce to create the meat sauce

3. Slice zucchini into small pieces

4. Mix cream cheese and egg white in a separate bowl

5. In a nonstick pan, begin layering:

- Zucchini slices

-1-2tbsp Cream Cheese mixture

- Meat Sauce

-Zucchini Slices

-1-2tbsp Cream Cheese mixture

- Meat Sauce 

6. Bake for 30 minutes

AND THERE YOU HAVE IT!
4 solid macro meals for the week :)

NUTRITION FACTS:
-Per Slice (4 slices in whole recipe)-
CALORIES: 266
FAT: 9.9
CARBS 11.6
PROTEIN: 30.7

**** For More Meal Prepping Hacks CLICK HERE CLICK HERE CLICK HERE