MACRO FRIENDLY QUESADILLA

MACRO FRIENDLY QUESADILLA

Every so often I get cravings for certain snacks and today it was the quesadilla snack attack so I came up with this awesome solution for only 7f/22c/18p

Ingredients:

2 Sonoma low carb tortillas (found at Trader Joe's)

1.5 servings of Light Shredded mozzarella cheese, also from Trader Joe's

Flavor God Everything spicy seasoning, to taste

Directions:

Make a quesadilla :) Pretty simple

FAST & EASY 4 INGREDIENT PROTEIN MUFFIN

FAST & EASY 4 INGREDIENT PROTEIN MUFFIN

These are a staple for me! So easy to make and toss in my bag as I walk out the door. I have been traveling a lot lately and this recipe has been a life saver. You can change it up for any flavor combination that you want and the ingredients you have on hand. I will eat these every morning before I workout since they are just enough to fuel me through the early session and easily digestible so not heavy in my stomach. They are also a good snack in between meals on when I am on the road and meals are less predictable. 

Recipe makes 6 muffins

Ingredients:

- 1 serving of pancake mix <==I use 7TBS(57g) of Trader joe's Coconut Pancake mix but any pancake mix should work
- 1/2 scoop or serving of protein powder <== I use a 1/2 scoop of the quest protein powder since I find it cooks the best
- 3 TBSP egg whites
- 1 5.3oz cup of non-fat greek yogurt <==any flavor will work!
- 1/2 tsp baking soda (optional)
- water to mix if needed

Directions:

Preheat oven to 350 degrees
Mix the pancake mix, protein powder, egg whites, greek yogurt, and baking soda in a bowl until combined, add a little water if necessary to adjust batter consistency
Put batter into 6 muffin tins
Bake in over for 12-15 mins until tops of the muffins are firm 

Macros for these are about 1f/9c/5p depending on the specific pancake mix, protein powder and greek yogurt that you use.

ROASTED SWEET POTATOES

ROASTED SWEET POTATOES

This is one of my go-to recipes that is simple and versatile. These are easy to make in big batches and can be eaten on the go and in all kinds of meals. Eat them on their own, with some cream cheese or almond butter, with some grilled chicken, or on top of a salad.. so many options! These are a great dense carb option that has no fat and minimal protein so if you are looking to fill out those carb numbers, here is your answer!

These are great post-workout, both easily digestible and very very yummy. Toss in a tupperware with some cinnamon and head to the gym! It tastes so good it's basically my reward for completing my training session and quite honestly I feel like I am missing out on my rest days when I don't have this little piece of heaven. It's also really easy to make a big batch of the potatoes at the beginning of the week so that you have enough to make a post-WOD snack all week long-- efficiency and no excuses :)

Ingredients:

3-4 large sweet potatoes, cut into 1" cubes (I used white sweet potatoes in the picture to the left)
coconut oil, in the liquid state*

Directions:
1. Preheat oven to 400 degrees. 
2. Oil a large baking sheet (preferably with edges, this will come in clutch when it comes time to stir the potatoes) with coconut oil. 
3. Toss the cubed potatoes on the pan and mix to coat them in the coconut oil -- add more oil if needed.
4. Bake for about 20-25 mins until the sweet potatoes are tender, I usually stir potatoes in the pan about halfway through just to help them cook more evenly.

*Cheater note: you can also use coconut oil spray (found at Whole Foods, Trader Joe's or online), it makes this whole process even easier!

MACRO FRIENDLY SANDWICH TO GO

MACRO FRIENDLY SANDWICH TO GO

As I was running out the door yesterday, I threw together this quick little snack that is travels very well and is easy to eat when you are on the move. I needed a snack that would just hold me over until a late lunch and this was perfect. I can't even remember the last time I had salami but I used to eat it all of the time as a kid and it will now be something I snack on regularly :) Laughing cow cheese wedges are one of my favorite things too and the pepper jack one that I used here is my favorite flavor right now.

Ingredients:

1 Rudi's Spelt English Muffin
1 Laughing Cow Cheese Wedge, pepper jack
6 slices of Gallo Light Salami

Mustard, optional

Directions:

1. Spread cheese wedge on both sides of English muffin

2. Add Salami & mustard

3. Assemble sandwich, toss it in a container/bag and head out the door!

As you can see, it's more of a snack than a meal but the macros are pretty good. This is another highly adaptable idea -- change up the cheese, use bread, change out the protein source -- options are endless!! Below is a picture of everything I threw in my bag for the afternoon since I wasn't sure how long I would be gone or how hungry I would be. Just wanted to share some travel friendly snack options that are regularly in rotation for me. 

CARAMEL APPLE PIE PROTEIN CHEESECAKE

CARAMEL APPLE PIE PROTEIN CHEESECAKE

Ingredients:
2 - 8 ounce containers of fat free cream cheese at room temperature
2 - 5.3oz containers Dannon Light & Fit Greek Yogurt (I used the caramel apple pie one here but pick whatever you want!)
2 eggs
2 egg whites
2 servings/scoops of protein powder (I used vanilla here but again, use whatever flavor you want)
1 tsp vanilla extract
5 drops liquid stevia (optional)

Directions:

Preheat oven to 325 degrees
1. Mix wet ingredients.
2. Mix dry ingredients.
3. Mix wet and dry ingredients together.
4. Pour into greased pie tin (or oversize muffin tins like I did so they are pre-portioned for you)
5. Bake at 325 for 30-335 minutes until cooked through -- it will vary based on your oven and whether you put it in a pie tin or oversized muffin tins

Recipe makes 8 servings and the macros for my recipe was 1.3f/9.6c/16.4p

And of course I enjoyed mine with a little bit of pumpkin spice cream cheese as frosting :)