Asian market find. Golden Coin Beef Teriyaki Manapua. I stuck it in my steamer for 15 minutes but you can also cook them in the microwave. Came out awesome and they have decent macros. A little home made dim sum. Macros for this flavor are 19c/4f/12p. I also picked up some other flavors yesterday and will post them as I eat them. The other flavors have a little more carbs but most have about 4g of fat which isn’t bad.
Tag Archives: Protein
Getting caught back up! Stopping my cheating
So now that I am getting caught back up after a crazy week at work my cut ended on Monday! I was stress bingeing towards the end and the last couple days. I am going to start to get back on here a bit more to try to control any urges and also to hold my self accountable. I have also hung a picture of CT Fletcher on my pantry door to keep me out and get back to hitting my macros. Hoping that I didn’t do too much damage after all the hard work that I put in but I feel good. I know that I have the ability to lean out and undo what ever I have done the last 3 days. Just need to get my head back in the game and put back in the work! Going to be honest with my coach and tell him straight up.
Because of the cheating I have been eating very bro today had Broast for breakfast, greek yogurt and protein powder post workout and some steak, brown rice and broccoli for lunch. I have steak and brown rice for afternoon and dinner will be a veggie stir fry and dover sole then finishing off the macros with Greek yogurt, peanut butter chips and a little protein powder. My new macros are 150c/45f/210p. Hoping to hold to them today. Let me rephrase that I am going to stick to them today and get back on track.
Day of Eating 40 carbs! Where have I been?
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:
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
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.
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- Crab Cake Frittata
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- Veggie frittata
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- Strawberry cream frittata
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- All the meals.
Regional Frittatas
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.
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
Day of Eating Video
I finally posted my first day of eating video. I will probably record another one tomorrow. This is a day in the life of my legs day last Saturday.
New Video: Stuffed Poblano Recipe
I have just finally finished editing a new video for you all. Here is my recipe for stuffed poblano peppers. This has become one of my favorite meals and its actually something that I have never had in a restaurant. I will also be putting together a day of eating video that I have been recording today with an amazing frittata recipe. Thanks as always and I look forward to hearing from all of you!
Just say, “I love crepes”
What if you just say “I love really thin pancakes”. Hey guys and gals for breakfast today I switched it up a bit. I picked up some Michel De France crepes the last time that I was at World Market and decided to give them a try today and let me say they did not disappoint! They are very macro friendly at 9c/1f/1p for each crepe! I ended up having 4 today for breakfast which I was plenty filling even on my poverty macros, but I did hit under 170 for the first time since high school! Look out for my about me post coming TODAY and I will post some transformation photos.
So for the crepes I decided to do two eggs and bacon and two filled with a Greek yogurt filling. These crepes were actually great tasting by themselves with a nice sweetness. For the egg and bacon ones I used half a cup of egg whites in each and then a single slice of Trader Joe’s turkey bacon in each. The combination of the sweetness of the crepe with the savoryness (might not be a word but it is now) of the bacon made these taste amazing! They were almost like a McGriddle. Maybe the next time I might also add a little cheese to them for some more flavors but really it doesn’t need it. The macros for each of these crepes were 10c/2.5f/20p. Highly recommend these!
For the sweet crepes I made a filling of 1cup 2%Fage Greek yogurt, 17g of natural peanut butter, 17g of raspberry preserves, and 22g of whipped cream cheese. I thought this mixture might need some Splenda to cut the sourness of the Greek yogurt but the peanut butter and the preserves cut it perfectly! I also thought about putting some syrup on these but after eating the egg and bacon crepes and finding out that they are sweet and the filling for these was good enough that I didn’t need the syrup. Each of these crepes were 17c/10f/15p. The fat on these can be cut by using the fat free Greek yogurt.
The best part about this whole meal is that the longest part was just cooking the eggs and bacon. I microwaved the crepes for 30 seconds once I had them filled. If you can find these crepes give them a try! If not they can be ordered online at http://www.micheldefrance.com/ where you can get a case of them for $21.00. These would also be great with some fresh fruit and other fillings once I start getting a little more carbs in my diet. Hope you guys enjoy! Let me know some of your favorite fillings for crepes.
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- Prerolled egg and bacon filled crepes
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- Prerolled yogurt filled crepe.
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- The one on the end stuck to the plate a bit but it didn’t taste any less amazing!
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- Look at all that sweet goodness!
Failed Waffles
I decided to try to make some waffles this morning. I have never tired before and bought a waffle maker yesterday so I was pumped for this! Turns out that my batter was not right for waffles, but the flavor was there and I think it would have been great for pancakes. First I set the waffle make at level 3 which is what the direction recommended. I ended up pouring way to much batter in and a lot of it ran out the side. Also turned out that this was way to long and it burnt the whole thing. Once I got it all cleaned up I turned the waffle iron down to level 2 and gave it another go with much less batter. While it didn’t burn it to a crisp like last time it was still having issues over cooking as you can see in the pictures below. I ended up turning it all the way down to 1 and this seemed to be the sweet spot for not over cooking. Once issue I has was that the bottom right quarter kept sticking to the iron and was struggling to get it off. The last waffle actually came out ok still didn’t have to much thickness but tasted great. I used very little batter and poured most of it on the left side of the iron as that seemed to be the area that didn’t stick. and as you can see in the pictures the one on top looks like a real waffle. This was still a filling attempt as I did get a big plate of what ever you want to call these. I’m not giving up on this because I feel the flavor is there just need to find out how to get some volume on these. My egg whites are starting to get a liquidy texture to them so it could have had something to do with it, or maybe some additional coconut flour which was pretty old so not to confident in it. Heres what I put in the batter:
65g banana
1tbsp baking powder
1/2cup Unsweetened Almond Milk
7g MyOatmeal PBlean
1 scoop Cellucor Cinnamon Swirl whey
184g egg whites
3tsp coconut flour
cinnamon, nutmeg and Splenda
The macros for the entire batter is 35c/9f/52p and with the topping its 42c/14f/53p. Going to play around with it a bit. Once I have this figured out a bit I’ll record a video.
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- Here is the mixed waffle batter.
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- Waffle stuck to the iron.
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- Starting to get it a bit.
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- Saving the best for last. Not so much thickness but tasted good and they weren’t rubbery.
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- Even though I ate a bunch of burnt crisps what I was able to get on the plate was still a decent amount.
Holy Cannoli!
I was inspired by yesterdays pork pastries to try some cannolis. Needless to say these came out amazing! This was my first time making protein fluff or cannolis. The macros for the entire dish was 39c/7f/37p. You can also cut some of that out by not using the topping which is 7c/5f/1p. Also you can try something other than milk for the liquid in the fluff.
How did I make it?
Protein Fluff:
In a standing mixer combined 1 scoop of Cellucor Vanilla whey, 1.5tsp Xanthum gum, and one cup of skim milk. Blend to desired fluffiness.
For the shells:
Cut the Mountain Bread to the desired lengths and roll around your finger. I am still trying to find better ways to roll. Apply some water to the last corner to help it stick and keep the roll together. Heat in pan till crispy. Store in fridge till ready to fill.
Putting it all together:
Using a piping bag load the fluff into the bag and slowly pipe the filling while pulling out the tip slowly as it fills. Turn the cannoli around and do the say to get a full fill. Repeat for each shell. Mix the Whipped Cream Cheese and Preserves and spread on top. Thats all there is to it all thats left is to enjoy! I will be experimenting with different flavor filling and might add a little Splenda to the fluff for a bit more sweetness. One of the advantages of this was there was still a TON of fluff left so even though the cannolis alone were filling I still had a treat left after and poured a little pancake syrup in the fluff and now I am stuffed! Let me know if you guys give it a try and any recommendations. Also I am uploading my tuna casserole video now so go check that out, and subscribe to the channel so you’ll know before your read it here that I have posted new videos! Enjoy the food and the rest of your weekend!
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- Protein fluff for the filling. 1 scoop of Cellucor Vanilla, 1.5tsp of Xanthum gum, and 1 cup of milk.
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- Piped the fluff into the cannolis. The shell was made of Mountain Bread.
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- I then mixed 17g of raspberry preserves and 22g of whipped cream cheese to make the topping.
Cooking to fit 