Below are some recipes that I enjoy. Each recipe has the # of servings and the amount of macronutrients (carbs, fat, protein) in each serving. I am NOT a food blogger, chef, or professional photographer. I don’t eat “pretty” food, I eat food that tastes good (in my opinion) and allows me to reach my nutrition & performance goals. I cannot guarantee that you will like any of them, but if you do, please comment and let me know 🙂
All of the recipes are dairy and gluten-free.
Breakfast:
Breakfast Bowl with a side of Berries
Ingredients for one serving: 2 Slices Applegate Uncured Sunday Bacon, 200g raw shredded sweet potato, 40g Olivia’s Sauté Blend, 2 Large Eggs, 8TSBP(~130g) Liquid Egg Whites, 150g Strawberries, 50g Blueberries
1: In a medium saucepan, cook the bacon. While bacon is cooking, shred your sweet potato.
2: When bacon is done, remove from pan and set aside. Put shredded sweet potato in pan with leftover bacon grease and cook over medium heat until crispy (~10 mins).
3: When sweet potato is done cooking, turn heat to low and add greens (greens cook up quickly). Once greens are cooked, remove sweet potato and greens from pan.
4: In saucepan, cook eggs + eggs whites to your liking. I like over-easy for this meal.
5: Chop cooked bacon, mix in with sweet potato + greens, place cooked eggs on top.
6: Wash + slice fruit. Enjoy!
MACRONUTRIENTS: 35g protein, 62g carbohydrates, 15g fat.
*for less carbs, decrease sweet potato or fruit. for more or less protein, add or subtract egg whites.
Everyday Weekday Breakfast: Oatmeal, Scrambled Eggs, Coffee
I have eaten the same thing for breakfast almost everyday for the last 3 years (weird I know, but…I like it and it makes me happy).
Ingredients for one serving: 62g gluten free rolled oats, 180mL unsweetened almond milk, 8g brown sugar, cinnamon, 2 large eggs, 8TBSP(~130g) liquid egg whites, 2 cups coffee, 30mL nutpods unsweetened/unflavored creamer in each cup of coffee.
1: pour oats into zeroed bowl on food scale until you hit 62g.
2: add 180mL unsweetened almond milk. microwave for 2 minutes.
3: spray small saucepan with coconut oil cooking spray, add eggs and egg whites (I scramble right in the pan with a spatula, rather than dirtying a bowl). frequently stir eggs with spatula until cooked. remove and sprinkle with S+P.
4: when oats are done cooking, place bowl on food scale and add 8g brown sugar. sprinkle with cinnamon.
5: put mug with coffee on food scale, pour 30mL nut pods creamer into mug and stir.
6: enjoy!
MACRONUTRIENTS: 36g protein, 50g carbohydrates, 17g fat
Lunch/Dinner:
Shrimp Ceviche Tacos
Ingredients (for 3 servings):
1lb raw shrimp (peeled, deveined, chopped)
1/2-3/4 cup lime juice
½ Red Onion, diced (75 grams)
300 grams tomato, diced
2 ears of sweet corn, boiled (200g cut off cob)
1 Jalapeño Pepper, decided, de-seeded (35 grams)
1 bunch fresh cilantro, chopped
Sea Salt to taste
9 Corn Tortillas (La Banderita brand or similar)
Directions:
1: Peel, devein, and chop shrimp
2: Place into glass container, add lime juice until shrimp are fully immersed
3: Marinate in fridge for 3-4 hours (acid from lime juice “cooks” the shrimp, you know it is done when the shrimp are pink in color)
4: While shrimp is in fridge, cook 2 ears of sweet corn & let cool
5: Remove corn from cob, chop/dice remainder of ingredients
6: When shrimp is done cooking, drain approximately half of the lime juice
7: Combine all ingredients together in a large bowl, portion into 3 equal servings
8:Serve on top of 3 corn tortillas (recommend heating in a pan), add any toppings of your liking
MACRONUTRIENTS: 26g protein, 54g carbohydrates, 4.5g fat,
Best Fucking Slaw Ever credit to Andrew Gill for the original recipe
Ingredients (for 4 servings):
340g shredded red cabbage
110g shredded carrots (matchsticks work too, but finely shredded is better)
300g shredded red bell pepper
1 TSBP (21g) Honey
1/3 TBSP (5g) Sesame Oil *some people LOVE sesame oil, feel free to add more but know that fat macros will go up
1 Bunch Fresh Cilantro, chopped
Fresh Grated Ginger *I LOVE ginger so I use a lot, adjust based on your preference
Sea Salt, to Taste
*optional: olive oil, scallions
Directions:
1: Shred/chop all the veggies
2: Combine all ingredients in giant bowl, mix thoroughly
3: Portion into 4 equal servings
4: Serve on tacos with meat of your choice, great with pulled pork or as a snack (I like using nut thin/rice thin crackers to scoop the slaw! )
MACRONUTRIENTS: 2g protein, 18g carbohydrates, 2g fat
Coconut Rice credit to @feedingthefrasers for the original recipe
Pesto & Caper Summer Squash
Banana Oat Bread (Or Muffins)
Ingredients: (for 12 small slices)
3 brown bananas (300g)
2 large eggs
4 tbsp (60g) maple syrup
3.5 cups rolled oats (315g)
1 tsp baking soda
3 tbsp (45g) 65% Dark Chocolate Chunks
3 small tin foil bread tins (optional) or use muffin tin w/ liners
Directions:
1: Preheat oven to 350 degrees
2: Spray tins with cooking spray or line muffin tin with liners
3: Blend all ingredients except chocolate in food processor
4: Portion out evenly into 3 foil tins (should be about 250g of batter in each tin)
5: Top each batter-filled tin with 15g of dark chocolate chunks
6: Bake in oven for 20-30 mins or until toothpick comes out clean
7: Each loaf=4 small slices
MACRONUTRIENTS: 5g protein, 29g carbohydrates, 4g fat
Roasted Sweet Potatoes & Buffalo Chicken
Ingredients (for 5 servings):
400g boneless, skinless chicken breast
5-10 TBSP Franks Buffalo Sauce
675g raw diced sweet potato
1 TBSP coconut oil
Directions:
1: Place raw chicken and buffalo sauce in crockpot on low for 3-4 hours
2: Preheat oven to 400 degrees
3: Dice sweet potato into very small cubes
4: Melt 1 TBSP coconut oil in microwave for 10-15 seconds
5: Toss sweet potatoes with melted coconut oil
6: Bake sweet potatoes on baking sheet for 20-30 mins, tossing halfway
7: After 3 hours in crockpot, remove chicken and shred with fork
8: Put chicken back in crockpot and allow to soak up buffalo sauce (30-45 mins)
9: Portion sweet potatoes and chicken evenly into 5 containers.
MACRONUTRIENTS: 18g protein, 28g carbohydrates, 5g fat
Curry Chicken and Vegetables over White Rice
Ingredients (for 5 servings):
225g raw weight jasmine rice
100g sweet onion
240g carrots (matchstick or shredded)
4 cups baby sauté blend
1 cup organic lite coconut milk
560g boneless, skinless chicken breast
Directions:
1: Cook jasmine rice and set aside
2: Slice raw chicken into strips and cook in saucepan, remove once cooked
3: Chop onion & shred carrots, saute in saucepan ~10 mins
4: Combine cooked rice, veggies, chicken, coconut milk, and saute blend in large saucepan. Add curry spice blend (I sprinkled in curry powder) and simmer for 10-15 mins.
5: Portion evenly into 5 containers
MACRONUTRIENTS: 26g protein, 43g carbohydrates, 7g fat
Taco Bowl Version 1
Ingredients (for 5 servings):
1lb 96% lean Ground Beef
560g raw sweet potato, diced
1oz sweet onion
100g poblano pepper
420g red bell pepper
4 cups spinach
1 packet Simply Organic Taco Sauce
Directions:
1: Preheat oven to 400 degree, dice sweet potato into small cube and bake 20-30 mins, tossing halfway.
2: Chop onion and peppers.
3: Saute onions and peppers in large saucepan over med-low heat (5-10 mins)
4: Remove peppers from pan.
5: Cook ground beef thoroughly in pan.
6: Combine beef, onions, peppers, spinach, and taco sauce in pan. Simmer for ~5 mins.
7: Portion roasted sweet potatoes evenly into 5 containers. Top evenly with mixture from saucepan.
MACRONUTRIENTS: 22g protein, 34g carbohydrates, 5g fat
Sushi Bowl
Picture coming soon!
Ingredients (for 1 serving):
45g raw weight Jasmine Rice
1 can solid white tuna in water, drained (can also used canned salmon, make sure to get the boneless kind!!)
1.5 TBSP Aioli/Mayo (I used Simple Truth Organic Red Pepper Aioli)
40g matchstick carrots
40g peeled & chopped cucumber
2 oz Medium Spicy Kimchi (I use Sonja’s Kimchi, made in Waterbury, VT)
15g pickled sushi ginger
Directions:
1: Cook jasmine rice and set aside to cool
2: Peel & chop cucumber
3: Mix aioli/mayo into tuna
4: Place rice in bottom of bowl, top with tuna or salmon, carrots, cucumbers, kimchi, and ginger. Enjoy!
*as always, get creative, switch up the veggies, add some avocado, use fresh fish, etc.!
MACRONUTRIENTS: 32g protein, 47g carbohydrates, 10g fat
Roasted Root Vegetables
Ingredients (for 4 servings):
865g Celery Root
700g Carrots
1TSBP Olive Oil
Directions:
1: Preheat oven to 375-400 degrees
2: Peel Celery Root & Carrots
3: Chop veggies evenly into 1/2″ pieces
4: Place chopped veggies in bowl, weigh
5: Add 1 TSBP (15ml) of olive to bowl and coat veggies
6: Lay veggies flat on baking sheet
7: Cook 20-35 mins (depending on how small you chopped your veggies), flipping halfway
MACRONUTRIENTS: 6g protein, 37g carbohydrates, 4g fat
Thai Coconut Chicken Soup
Ingredients (for 5 servings):
20oz boneless, skinless chicken breast
3.5 cups low sodium chicken broth
1 can (1.5 cups) lite coconut milk
1/2 tsp fish sauce
2 tsp chili garlic sauce (Huy Fong brand, international section)
4 tsp lemongrass paste (or fresh lemongrass)
4 tsp ginger paste (or 2-3 tbsp fresh grated ginger)
2 containers (250g) shiitake mushrooms
6oz rice noodles (A Taste of Thai or Comparable)
Directions:
1: Chop chicken breast into small cubes, cook in saucepan
2: Add all ingredients besides rice noodles to large pot and simmer on low for 5-10 minutes (until mushrooms are cooked)
3: Add rice noodles, cook for an additional 3-5 minutes until noodles are cooked through
4: Portion into 5 equal servings!
MACRONUTRIENTS: 27g protein, 33g carbohydrates, 10.5 g fat
Red Cabbage & Apples
Ground Turkey & Sweet Potato Curry
Ingredients (for 5 servings):
.5 tbsp coconut oil
1/2 sweet onion (60g) chopped
100g red bell pepper, chopped (if you like spice, add serrano or jalepeno)
1 lb 99% lean ground turkey
1 cup low sodium chicken broth
1 can (1.5 cups) lite coconut milk
3 tsp ginger paste (or 2-3 tbsp fresh grated ginger)
1-2 tsp chili garlic sauce (Huy Fong brand, international section)
1 tbsp tomato paste
1/2-1 tsp turmeric
1-2 tsp cinnamon
2 tsp cumin
1-2 tsp chili powder
1 tsp curry powder
665g chopped sweet potatoes (smaller size=cooks faster)
Directions
1: Chop sweet potatoes and set aside
2: Chop onion & peppers, add to large saucepan with coconut oil, cook 3-5 mins
3: Add turkey to pan and cook through
4: Transfer turkey, onions, & peppers to a medium pot, add all remaining ingredients & mix
5: Cook 20-30 minutes (until sweet potatoes are cooked thoroughly)
6: Optional: add some veggies/leafy greens (peas, asparagus, broccoli, kale, etc!)
MACRONUTRIENTS: 26g protein, 31g carbohydrates, 9g fat
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