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

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!

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

MEAL PREP, YOGURT REVIEW, LEG DAY!

MEAL PREPPING

is saving lives my friends

….my life to be specific

I understand, it takes some effort. But when you're in a hurry during the week it is

 SO much more beneficial to you and your health to grab-n-go a pre made meal than 

grab-n-go fast food

AM I RIGHT!?

This week I Premade..

Crock Pot Chicken with Zucchini Noodles

- Frozen chicken in water with paella seasoning, cooked on "low" for 10hrs (overnight)

Zucchini Noodles 

- Zucchini sliced in a veggie sprailizer

Each Container has 4oz Chicken and 1oz Zoodles

Asian Turkey Lettuce Wraps

Ground Turkey

- Cooked with Hoisin, onion, ginger, and garlic

Lettuce Leaves

Each container has 3oz Ground Turkey and 1oz Lettuce

Check out 3 WONDERFUL TIPS, carb/protein/fat go-tos,
 and Macro Counters at
 http://www.bodybuilding.com/fun/fawnia32.htm

ALSO

I would like to share with you my most FAVORITE

YOGURT ever. It is wonderful and I am addicted :)

If you are an IIFYM-er, you will know what i mean!

IN 8OZ YOU HAVE:

ONLYYYYY

80 Calories

2g Fat

5g Carbs

AND STILL

12g Protein

Truly, it doesn't get any better than that!

I SWEAR BY THIS STUFF PEOPLE;

Check out all the other fans on the

BodyBuilding.Com Forum

LEG DAY WORKOUT

Yesterday I hit legs pretty hard (for me)

and I was very happy with my workout, so I would like to share

it with y'all :)

HAVE A HAPPY DAY

 YOU PRETTY PEOPLE