Tag Archives: egg whites

Day of Eating 40 carbs! Where have I been?

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Hey everyone! Sorry its been a while since I blogged here things have been kind of crazy lately. Between me coming down to the wire on my cut and a major project at work (yes I have a big boy job) I have just been to busy to get on here. I have been more busy on Instagram and you can follow me here:

Instagram

I am going to get back into the swing of things on here in a week or two when this project completes. I hit 163 while I was traveling in Pittsburgh and was really happy about that but last week I was at the same number so still some work to do. I have 3lbs or 3 weeks left on the cut and I think that it is starting to affect me mentally as I really just have been feeling lazy lately and have had little motivation at work. I am going to rant a bit about life here so you can skip to the next paragraph is you would like. I loved my job and group but as I am reaching the end of the cut I am starting to dislike it more and more. Hoping that this mind set changes when I start turning the diet around or if its real I am glad I realized it and what this transformation has shown me is that I can do what ever I set my mind to and I will be able to find something that I enjoy. I still love where I work but would like to find something different.

My macros this week have changed a bit to a little lower protein but a little extra carbs on lifting day which is a huge help because I have just not had any energy to get my cardio in but was really forcing it. Hoping that it might also help with some recovery because it is taking from one leg day to the next to have my legs recover.

So for the eating today. I will get pictures up throughout the day. I got a new camera so they will be more “artistic” but need to be pulled off the camera instead of having them go straight to OneDrive. I am also recording today with the camera so well see how it goes.

Todays macros are 40c/45f/200p and its going to be a rough day ahead to stay full! All carbs are coming from veggies and the cheeses that I will use on my frittata’s and salads.

Breakfast(9c/6f/33p):

Breakfast today was a pretty simple 4 ingredient frittata and a cup of coffee. Normally I don’t have coffee but I have been turned onto K-Cup donut house cinnamon roll and chocolate glazed donut and they are great!

Ingredients:

113g Zucchini

45g Spinach

275g Lana’s Egg Whites

30g Kefir Cheese (if you can’t find this you can use cream cheese)

I put the zucchini and spinach in a hot pan to wilt the spinach and soften up the zucchini for about 3 minutes. I added some Mrs. Dash Extra Spicy, Onion and Herb, and onion powder to flavor the veggies. Once they were the right texture I added the egg whites and mixed in the kefir cheese. I placed it under the broiler for 7 minutes to get it cooked off and while that was going on I made the cup of coffee. Once the 7 minutes was up I dropped it on the plate and put a little salt and mustard on top and that’s it. A nice quick and easy breakfast. Hoping that this will hold me over for a while!

The next two meals will be salads because I will be eating them at work. One thing about veggies is that you can get great volume and I will be eating an entire bag of Trader Joe’s butter lettuce with both some chicken in one and turkey breast in the other. Both get a serving of the kefir cheese and I will be using a bit of Walden’s Farm Sweet Onion dressing for some additional flavor. Just trying to get through the day without cheating! I think the key will be making some Xtend slush. These are easy and they feel like your eating but its all water and BCAA! If I could just find a way not to get cold for a couple hours after I eat one! Stay tuned for the rest of the day!

I’m back and at work now. I like having the luxury of being able to work from home but sometimes just being that makes me just want to eat. So at 10am I decided to have my mid morning meal. I was pretty happy with how long I was able to hold out to space the meals out. Nothing seems to be going right with work and the way the day has been going so I think the stress is helping to keep me thinking of something other than eating. As I said before I was having a salad. I also had another cup of coffee on the drive in to help me through the day since I am running on such low carbs.

Mid Morning(6c/5f/30p):

As I said this was a pretty simple but refreshing salad. I added a bunch of cilantro and dill to liven it up.

Ingredients:

1 bag of Trader Joe’s Butter Lettuce

4oz of Canned Chicken Breast

30g Lite Kefir cheese

Dill

Cilantro

Tabasco Jalapeno

What I did was combined the lettuce and chicken in a bowl and then in a small bowl I made a dressing out of the Tabasco, kefir and some of the dill. This was actually a really nice refreshing dressing. I added a bunch of cilantro to the salad and some more dill and tossed it with the dressing. Luckily this was pretty filling and my goal is to not eat again till 1-1:30pm but again being at work I need to just stay focused and not really think about food and try to keep active. Stay tuned for more soon!

Sorry I forgot to complete this entry! Its now almost a week late but going to finish what I ate!

Lunch was basically the same as above just with turkey instead of chicken(6c/5f/44p):

Ingredients:

1 bag of Trader Joe’s Butter Lettuce

3oz of Trader Joe’s cooked Turkey Breast

30g Lite Kefir cheese

Dill

Cilantro

Tabasco Jalapeno

Dinner(11c/17f/53p):

Dinner was a big frittata! I made my own Guacamole by taking some avocado and kefir cheese and combining them with some garlic salt and onion powder which came out awesome! In the frittata I mixed 42g of spinach, 3oz of Trader Joe’s cooked sirloin, 1 pack of Miracle Rice which has 1 carb, and some laughing cow Queso. Followed my normal frittata procedure and then covered it with the guac!

Ingredients:

42g Spinach

3oz Trader Joe’s Cooked Sirloin

50g Avocado

275g Lana’s Egg Whites

1 pack Miracle Rice

30g Kefir Cheese regular fat

1 wedge of Laughing Cow

Dessert(9c/7f/40p):

Finished the day off with some mint chocolate chip Frotein. Followed my normal procedure of three ingredients. Put 2 cups of Almond milk, 1/2tbsp Xanthum gum, and 47g of Cellucor Mint Chip protein powder in my kitchenaid and whip till it fluffs up a bit. Add blended ice and continue to mix till it reaches the desired consistency!

The frotein actually fell off the couch making it a really miserable end to a pretty stressful day! In all I hated the macros for today and just hope I can get through a couple more weeks.

Traveling

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Hey everyone! Last week I posted this on FaceBook and never had time to post this here. I am now back in town and wanted to get this up. I will be getting back on here and Instagram!

 

Traveling across the country tomorrow to visit family and a rugby team golf outing. Prepped my meals because I’m on them poverty macros on rest day and only 6lbs away from my goal weight. Not about to blow it now! 60c/40f/230p. All kinds of egg white cutz! The one on the left is egg whites with strawberry splash and coco loco Milk Splash and Laughing Cow Strawberry Cream cheese and 1tbsp coconut oil with 3 Kim’s mini pops. 13c/22f/34p. Next is crab meat, LC chipotle queso, ff cream cheese, on a bed of spinach. 13c/5f/57p. Next turkey, mushroom, zuchinni, spinach, and queso. 17c/7f/58p. Last is turkey, mushroom, spinach and queso. 13c/3f/56p. Each one is 275g of egg whites. Finishing off the day with a scoop of CnC Cellucor. I know its not the widest variety but making sacrifices to hit that goal. I will have a kitchen at my hotel so as soon as I land first stop is a grocery store.

 

Regional Frittatas

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Getting tired of seeing these yet? Not sick of eating them.

Today and Friday I made up some regional frittatas.

On Friday I did one that was inspired by where I currently live the good ‘ol pacific northwest. I used some local smoked salmon, whipped cream cheese, spinach and mushrooms. I topped it with some Heinz ketchup but really didn’t need to. The combination of the salmon and cream cheese has always been a favorite of mine and adding the spinach and mushrooms helped to give it some volume and added some additional flavors, plus helped hit the micro nutrients. This like all of my meals was super easy to make! I took 2oz of the smoked salmon and heated it up in a pan on medium heat then as soon as I weighted out the serving of cream cheese I added that. I weighted out the spinach and the mushrooms and added them to the pan. Once the spinach had wilted a bit I added 1 cup of egg whites. Let the eggs cook a bit around the edges and stirring constantly till it was like an egg soup texture so that you have some cooked egg throughout. Once you have reached this stick it under the broiler for 10 minutes and let it cook the rest of the way through. Once its done plate and enjoy! Macros are great for this meal if your low on carbs and you can use fat free cream cheese to save fats. The other plus is you are getting good fats from the salmon. For the whole thing without the ketchup its 9c/7f/42p.

Ingredients:

2oz Smoked Salmon

1 cup Egg Whites

42g Spinach

50g Mushrooms

22g Whipped Cream Cheese

Smoked Salmon, Whipped CreamChee, Spinach and Mushrooms. Topped with some Heinz Ketchup but not needed.

Smoked Salmon, Whipped CreamChee, Spinach and Mushrooms. Topped with some Heinz Ketchup but not needed.

This morning I went back to the east coast with a little “crab cake” frittata! This came out awesome and was helpful on this low carb rest day. I would have preferred to find some fresher crab meat and would have preferred blue crab but what I had was better than dungeness. The other change I would have made was adding Old Bay earlier in the process, but that’s what this is all about making and tweaking! So whats in a “crab cake” frittata and how did I make it? I took 3oz of canned lump crab meat, fat free cream cheese and some Laughing Cow Queso Fresco Chipotle and warmed it up on a medium pan. I added 1 cup of egg whites and followed the same procedure as above, but just before I popped it in the oven I crushed up two Kim’s mini pops and added it to the mix to give it the crunch and that light binder that you would get from a crab cake but still keeping the focus on the crab like they do in Maryland! Once I pulled it out of the oven I spread another wedge of the Laughing Cow and some Old Bay seasoning on top. If you want to take your taste buds on a trip to the east coast for some crab cakes this will definitely accomplish that! The macros for this frittata was 8c/5f/51p and worth every bit of it! I actually had this at 10am and now that it is 1pm I am still not hungry which is very important today when I am running on poverty macros! Give it a try and enjoy!

Ingredients:

3oz Crab Meat

33g Fat Free Cream Cheese

2 Wedges of Laughing Cow Queso Fresco Chipotle

2 Kim’s Mini Pops

Old Bay to taste

Crab Meat, Chipotle Queso Laughing Cow, and FF CreamChee and Egg Whites. Topped with more of the queso and Old Bay

Crab Meat, Chipotle Queso Laughing Cow, and FF CreamChee and Egg Whites. Topped with more of the queso and Old Bay

 

 

Sweetatta – My Apple Cinnamon Frittata

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How’s everyone doing today? As I am sure you have seen by reading this by now I have been on a frittata kick lately. They are simple, quick, delicious, easy to fit my macros and the combinations are endless! After messing around with some of the savory one I decided that I wanted something sweet on one of my 60 carb days and instead of using up half my carbs on cereal or oats I thought lets try a sweet frittata. I picked up some baby food to try in a few different ways and had some apple baby food and I also picked up some Laughing Cow cinnamon cream cheese which is amazing by the way. I also remember how the one time I did French toast instead of wasting the macros from the egg wash that I made an omelet out of it the remaining eggs that weren’t sucked up into the bread so I would basically make the base of the French toast as the eggs. Turns out this combination came out awesome! Last night I actually bought some small gala apples from Trader Joe’s and since it is a leg day I had some extra carbs to work with so I decided to get a little crunch in this one. I cut up one of the apples the night before except the core which ended up being exactly the serving size I needed and coated it in cinnamon to sit over night. This morning I tossed it in the pan with one pouch of the Laughing Cow cheese and 33g of fat free cream cheese. Once this was mixed up nicely I added 1.5 cups of Lana’s egg whites which I mixed in some cinnamon and 3 Stevia packets to and cooked a bit. Once it cooked just a little and the mixture was still wet I put it under the broiler for 10 minutes. Once it was done I pulled it out and placed it on a plate. I added another Laughing Cow on top and added some WF Pancake to it and it was an amazing breakfast to go with my slow cooker oatmeal that I made with prune baby food (yes I am still using this. Great macros and easy) and key lime white chocolate graham cracker myoatmeal.com mixture. I seriously thing that I could only eat the crust from the slow cooker oatmeal all day and be happy, but I digress. So here is the recipe and macros for the frittata followed by some pictures. This will be featured in my day of eating I am posting today from Sunday. Sorry the download of the videos took longer than expected.

With real apples (24c/8f/47p):

1 small apple cubed

2 Laughing Cow Cinnamon Cream Cheese

33g Fat Free Cream Cheese

366g Lana’s Egg Whites

Cinnamon to taste

Sweetener to taste

Place cubed apples and cinnamon in pan to heat up the apples. Add in one Laughing Cow Cream Cheese and the fat free cream cheese. Measure out the egg whites and add cinnamon and sweetener to them and mix. Pour the egg whites in the pan with the apples and stir to mix in the melted cheeses. Let cook for a bit constantly stirring the eggs off the pan. Place the pan under the broiler and cook for about 10 minutes until the eggs are fully cooked and slight crust around the edges. Make sure to use an oven mit to pull out the pan as the handle will be extremely hot! Remove the frittata from the pan and place slices of the remaining Laughing Cow on top. Enjoy! The macros for one with baby food, you can also use regular apple sauce but I recommend low or no sugar added, are 18c/8f/47p. Thinking of other ways to change this up, just thought of a chocolate banana one. Let me know any suggestions or if you try it what you think. This would also make a great dessert!

 

Day of Eating 80 Carbs – Actually 60 Carb!

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Update: My macros got dropped today to 60 carbs on off days! This just got real!

Well I am finally feeling better from my cold that I had and going to start playing catch up both here and on videos. I have a stuffed Poblano recipe video that I will get edited today.

I decided that today I am going to do a day of eating for you. It is my rest day and I am only getting 80 carbs. I am going to fill this out as the day goes on to help me get through the day and slow my eating down by typing it up during each meal getting my stomach fuller faster, its a mental game today! Going to be drinking a crap load of tea and water to fill me up.

Starting off with breakfast. I have been craving some peanut butter and jelly lately so I was thinking of putting together a PB&J frittata but couldn’t get my concoction to fit into the macros today after I had already put the rest of the day together. I know this goes against IIFYM because you are supposed to be able to make what ever you want fit if you can but I like to plan the day out in advance so that I do screw up and get stuck with like 1 carb no fat and 50 protein at the end of the day. So I ate what I planned and I am not disappointed. I was hoping to find a way to cut the carbs down in the morning but you’ll see why that was tough.

Breakfast(38c/12f/38p):

So I finally got around to making a new batch of the Sticky Fingers Scones that I bought last trip to World Market. This package was Raspberry White Chocolate and they were amazing. This is why I could not move the carbs I was craving one of these bad boys. You get a good size scone for 27c/3.5f/3p and they are so moist and delicious! Next flavor I have is chocolate chip and I am looking forward to those one I am out of these.  I ate this as I was getting the ingredients of my frittata ready. For the frittata I went with spinach, mushroom, green onion and the last time I was at Trader Joe’s I found bacon ends and pieces that were 0c/3f/3p for 7g, not much but with all that fat it really melted the flavor into everything, then mixed in some fat-free and whipped cream cheeses. I am eating this as I type this out and it is amazing! I topped it with a little Walden’s Farms maple syrup to play well with the bacon pieces. As you’ll see as I post other posts through the day to keep me occupied I have been on a frittata kick and have some pretty good combos worked up. So here is the recipe and ingredients of the frittata this morning. Stay tuned for the rest of the day!

Frittata(11c/7f/35p):

244g(1cup) Lana’s egg whites

22g Whipped Cream Cheese

14g Fat Free Cream Cheese

42g Spinach

7g Bacon ends and pieces

75g Mushrooms

15g green onion

What I do is heat a pan on medium heat and spray with Pam. Once the pan is warmed up I toss in the bacon to render down some of the fat and get it cooked a bit. I the picked it up with a fork and cut it into small pieces so that I got it throughout the whole frittata. I tossed int he green onions and mushrooms and then once they got a little soft I tossed in the spinach to wilt a bit. Once that looked good I added the cream cheeses and left them melt throughout the mixture. Once that looked to be spread around, its ok to have some not to melted you get these pockets of awesomeness when you are eating and just get a little chunk of cream cheese, I lowered the heat to low-mid heat and added the egg whites to cook just a bit. Once it was like the consistency of an egg soup I placed the whole pan under the broiler and let it cook for 3-4 minutes until it had a nice browned top and the edges were a little crisp. Once this one done I put on the oven mitt, DON’T FORGET THIS YOU WILL BE SORRY, and pull it out. Run your spatula around the sides and it should just slide right out of the pan. There is your breakfast! Bon appetite!

Bacon, Mushroom, Spinach, Green Onion, and Cream Cheese Frittata.

Bacon, Mushroom, Spinach, Green Onion, and Cream Cheese Frittata.

Bacon, Mushroom, Spinach, Green Onion, and Cream Cheese Frittata. Topped with syrup.

Bacon, Mushroom, Spinach, Green Onion, and Cream Cheese Frittata. Topped with syrup.

11am update and mid-morning meal(7c/3f/35p):

So about 10 minutes ago I got my message from my macro coach that things are changing for the week since I didn’t lose anything this past week. So carbs on lifting days got dropped to 155 and on off days all the way down to 60 carbs. Time to put in the tough work and modified todays meal. Unfortunately I read this after I had already made my mid-morning meal of asparagus, butter lettuce, tuna, and a Carb Master yogurt. There really isn’t much to say about this meal it was plain and simple just heated up some grilled asparagus and put it on top of the lettuce and then dropped the can of tuna and used some mustard for flavor. For a little sweetness I had a Carb Master Yogurt I found at Fred Meyer but any Krogers will have them. I had a caramel spice cake flavor to kill that sweet tooth. The macros of these are 4c/1.5f/9p which is a God send today to get me through. Time to drink about a gallon of water and tea to fill the stomach. Time to get out of the house for a bit to do something other than think about eating my next meal which is basically tuna and lettuce. Dinner also got changed from stuffer Poblanos to a chicken frittata. See you guys in a couple hours. I will continue to post other recipes and meals today to get caught up.

Tuna, asparagus, and butter lettuce salad with a yogurt.

Tuna, asparagus, and butter lettuce salad with a yogurt.

Back from the mall and lunch(5c/3f/34p):

After eating my last meal I headed to the mall to pick up some tea and while I was there I also ended up stopping at a store called Oil and Vinegar and picked up some grape seed oil to help me hit my fats now that I am low on carbs and they had some great infusions. I also picked up a rub that I am going to use on dinner and will let you know more about it then and a habanero hot sauce. I also picked up a peppermill and some pink peppercorns. I made some modifications to dinner and my afternoon snack so that I can use some of the grape seed oil with my dinner frittata and now I can get back to using my nice stainless steel cookware! Still trying to decide on the garlic or the jalepeno infusion. So now that I am home let talk lunch. As you know I had to make some sacrifices to this meal so it was 1 can of tuna, 44g of butter lettuce with mustard and pepper for flavor. After that I had another yogurt for some sweetness. Its slightly holding me over but I am ready for dinner soon. I am going to start to push through with the help of some of the new teas that I picked up. I am fighting through this!

Dinner Time(6c/18f/67p):
As much I would like to have waited a little longer to eat this meal there was no way my stomach was going to let me. So it was time to put together my frittata. I combined some chicken that I rubbed in some Zulu Africa Mix spices from Oil and Vinegar (http://bellevuesquare.oilandvinegarusa.com/herbs-spices/dried-herbs/zulu-africa-mix-70g-2-47oz.html) cooked it for about 5 minutes, added 44g of whipped cream cheese, added 1/2TBSP of jalepeno grape seed oil, then added 244g of egg whites and cooked a bit on the stove top. I ground some pink peppercorn mix and salt on top and placed it under the broiler for 4 minutes but could have gone a little longer to really get a nice crisp on the bottom and sides but what can I say I was hungry! I have to say that this was the best tasting frittata that I have made yet with all of the flavors, but of coarse I would have loved more! With this as my introduction to pink peppercorns, the smokey flavor of the chicken, and the first experience with grape seed oil I have a lot of great meals in my future. One more meal and I am making Frotein! Gotta get that high volume meal before cardio and abs to hopefully give me something to power through because my legs are shot today and I have hockey tomorrow night then start the cardio grind right back up on Tuesday!

If I had cooked it a bit longer it would have stayed together coming out of the pan better.

If I had cooked it a bit longer it would have stayed together coming out of the pan better.

Here is the seasoning behind the frittata that I used on the chicken.

Here is the seasoning behind the frittata that I used on the chicken.

Dessert Time(5c/6f/55p):
Finally a meal with some volume! I made some Frotein with True Nutrition Calcium Caseinate Cookie Dough flavor, Splenda, Xanthum Gum, 2 cups of almond milk and ice. Tossed everything in the KitchenAid then blended the ice and mixed it in with the rest. I mixed in some WF caramel and chocolate for a little more flavor. In all I think I did ok today on these low macros. Off to the gym to hit cardio and abs. My legs are so wiped out that I will be doing my cardio on the treadmill instead of the stairs today. Hope you all got something out of me telling you about how I got through this poverty day. Have a great week!
Frotein

Product Review: Lana’s Egg Whites

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Are you tired of having to go to the grocery store every couple days just to buy egg white? I know I am. I used to walk in and buy 5-6 cartons of the bigger cartons of egg whites then like three days later I would end up right back in the same section buying more! Then it seemed like everyone is on the egg white bandwagon so it was getting tough to find them and get them when I needed them. Looking online for a place to buy egg whites turned up a lot of places trying to sell you on powdered egg whites but I wanted to real thing. One of the companies that kept coming up was MuscleEgg but they were a lot more expensive than just buying at the grocery store even if it was more convenient. I did some more digging and found Lana’s Egg Whites. They are all natural egg whites that come in an 8lb tub and are delivered quick and frozen. I placed an order for two tubs that were $49.99 which for as much egg whites as you get it is definitely worth it. I placed the order online using PayPal but they also take credit card and received them in a couple days. While I was waiting for the tub to arrive I contacted them to get a couple of questions answered so that I could convert my recipes. They use cups instead of grams on their site but when you get the tub they tell you 1/2cup is 122g. I also had a question on how they recommend getting them out of the paint can like jug they came in. With in a couple hours I had a response to my mail and received the answers that I was looking for. They told me that they recommend putting them in like a kool-aid contain which would be great but I had trouble finding these so I improvised. I picked up a closable carafe from Target but to start I was to short to reach the bucket to the funnel in the top without spilling it all over the place. To solve this issue I grabbed a water bottle, squeezed the air out of it, turned it upside down and shoved the nozzle in the egg whites. It sucked them right up and bam! I had my egg whites.

So that kind of describes the how to get them and get them ready to be used. Now the important part. Since they are food it clearly is all about taste! They are great! They taste fresh and cook up just like regular egg whites. Best part is they are natural so they have no gums or anything in them like the ones you get at the grocery store. I have used them in making omelets, waffles and they came out better than before. I actually prefer the taste of these over that of anything that I have bought at the store. I’m not sure what I am happier about not having to buy egg whites at the store or how they taste.

The one hiccup of the process was I ordered two and only one arrived the first day. I contacted Lana and like before got an immediate response! They checked and the next day the other one arrived so something went a little sideways on the shippers, UPS, side. The best part was they were on top of it and kept in contact with me to make sure that I am happy. As someone who has worked in customer service and IT I value the importance of customer service over almost anything when I am looking at where to buy things. Lana’s has built a life long customer based on their customer service. The fact that Lana herself responded to mail shows how much they care about the customer.

Need another reason to check them out? Have you heard of Phil Heath? Yeah he’s a user of their product! Check out http://lanaseggwhites.com/ you will not be disappointed! Give them a try and let me know what you think! I could say so much more positive about them but I feel like I am rambling now!

That's a lot of egg whites. Worth every penny!

That’s a lot of egg whites. Worth every penny!