WOW. I know it has been a quick minute since I have even written a blog post. Let alone think about writing a blog post. Life has taken many twists and turns since my last post and once I have put all my thoughts and feelings together, I will provide you with an in-depth look at my messy life. Stay tuned friends. (Because I know ya’ll are such avid readers and miss me so and can’t wait to know what I have been up to).
As I have been grooving along this Dietetic Internship, I have no control in where I go, schedule changes, traffic piling up on the 405, not being able to do FITNESS, or most importantly idiotic people. BUTTTTT I can control things such as my attitude towards these things and controlling the food I eat to not let it drive my emotions. Having control over the food I eat and the amount has been my life-saver through this life change. Let’s put it into perspective….How many times have you not packed or brought your own food with you somewhere and before you know it, it has been hours since you’ve last eaten and the hangry sets in. Then you have to apologize for what you said when you were HANGRY.
“Murder is like potato chips; you can’t stop with just one.” – Stephen King
Don’t eat the ‘potato chips’, once you pop the PRINGLES you don’t stop. Once you get HANGRY it sets the mood for the rest of the day and you have lost complete control over your day. It’s a vicious cycle my friends, vicious. Which is why the good LORD made Sunday to let us rest and to meal prep. I shall be even more cliche and say “Fail to PLAN, PLAN to FAIL.” So here is a small slice of what my Meal Prep Madness is….
Let us begin with the best meal of the day……BREAKFAST
SPINACH PROTEIN WAFFLES
When those days come that you can’t workout and you want to eat the everything and the kitchen sink – protect yourself with waffles. Because waffles are just pancakes with abs, and everyone wants abs. Green will also give you HULK strength, it’s science.
2 cups Kodiak Cakes Protein Packed FlapJack Mix
2/3 cup canned pumpkin
1 + 1/3 cup liquid egg whites
2 cups spinach (or kale)
2 tbsp. pumpkin pie spice (IMPORTANT to get rid of the bitter flavor from spinach)
1 tbsp. honey
dash of vanilla extract
(shoutout to Petite Athleat for the recipe)
- Combine wet ingredients in a blender or VitaMix and blend until a gross green color.
- Add dry ingredients to bowl and mix together. Add wet to dry ingredients. STIR.
- Measure out 1/2 cup servings for waffle maker. Makes about 6 full waffles.
MACROS PER WAFFLE
218 calories | 23.2 g protein | 25.5 g carbohydrates | 1.4 g fat | 6 g sugars | 4.3 g fiber
And if you’re feeling Hobbit-y, second breakfast is always a good idea.
Egg white cups with kale and BAE-con.
- Cut and cook 12 oz. bacon, then add kale to cook in bacon grease.
- Divide bacon and kale into a 24 muffin pan.
- Pour egg whites into each muffin cup.
- Cook at 35o till egg is set.
Next on the menu……
Bison is the new meat on the block (get it…). Bison is lower in fat and cholesterol compared to beef and chicken, loaded with flavor, and still abundant in protein. In addition, is abundant in B vitamins and multiple minerals such as iron and phosphorous, which are important for transporting of red blood cells and keeping strong bones.
Forming meatballs creates versatility for all my meals. I can add meatballs to spaghetti squash to make meatball spaghetti and add broccoli to make it HEALTHY AF or add to a mixture of zucchini and mushrooms. The possibilities are endless.
1 pound ground bison
1/2 tbsp sage
1 tbsp chopped parsley (used dried)
1/4 c chopped green onions
1/4 tsp paprika
1/2 tsp pink himalayan salt (FANCY AF)
1/4 tsp black pepper
drizzle of olive oil
(makes about 21 – 1 oz. meatballs)
- Mix bison and seasonings together.
- Weigh 1 oz. meatballs and shape and roll. Be careful not to roll too much because bison is a leaner meat.
- Drizzle olive oil on top.
- Put on grill for 30 minutes. Flip meatballs at 15 min.
- CLOUDY WITH A CHANCE OF MEATBALLS – 1 serving = 3 meatballs.
MACROS PER 1 serving = 3 MEATBALLs
128 cal | 14.7 g protein | 3.4 g carbohydrates | 6.7 g fat
You always need side orders during the day to go along with the main dishes.
Spaghetti Squash is so versatile as I mentioned above. For 12g of carbohydrates you can have 200 g of spaghetti squash. Add it to the meatballs or already cooked chicken and veggies. My second favorite side dish is Kabocha squash (jolly green giant). Kabocha as a sweet taste that resembles sweet potato or butternut squash. For 30g carbohydrates you can weigh out 200g of Kabocha compared to only 180g of Sweet Potato.
Hi ALEX TREBEK, I’ll take 200g of Kabocha.
And when the sweet tooth hits….
Macr0-Friendly Pumpkin Cookies
2 cups Kodiak Cakes Protein Packed Mix
3/4 cup pumpkin puree
1 tbsp honey
1/2 cup dark chocolate chips
1 tsp salt
1 tbsp of vanilla extract
1/2 c liquid egg whites
yields 28 cookies
- Add and mix all ingredients in a bowl.
- Roll small pieces of dough and place on baking sheet.
- Bake in oven at 325 for 10-15 minutes or until slightly golden brown.
My philosophy on nutrition has evolved over these past 6 months is I have realized that no one will eat 100% healthy and some days we may fall off the wagon. But if we can make food taste good, be healthy, and fit within their required macronutrient needs, then that is a #LIFEWIN in my book. Some days may be CLOUDY WITH A CHANCE OF MEATBALLS, and I sure hope those meatballs taste damn good!