Tag Archives: High protein

What I Ate Wednesday: Moving edition!

Moving time always brings about my most creative, disgusting, and occasionally accidental-genius meals, so this

is all about using up the random ingredients in the fridge. Breakfast has been a desperate attempt to finish up all my various protein powders. I didn’t realize I was such a whey protein ho?…

protein waffles topped with coconut butter, almond butter, brasil nut butter, and suga free maple syrup!

After breakfast, I read for a while, packed more, and then hit the gym. Since studying for my personal training certification, I have realized that I need to change up my lifting workouts! I always was aiming for high weight, low reps in order to get stronger and build more muscle, but now I am understanding the importance of having days that are aimed at muscular endurance. It was so much fun to do something new(ish) at the gym!

Foot Injury Friendly Lifting Workout 

If possible, do each pair of exercises by alternating sets. AKA, do a set of 15 reps of one exercise, then a set of 15 reps of the other exercise, and repeat 5 times. Pick a weight that you can complete the full 15 reps. 

  • Bench press and Leg extension machine
  • Lat pull down and Hamstring flexion machine (where you are on your stomach and pull your feet back) 
  • Back extensions holding weight plate and tricep raises holding weight plate

After that workout I was ready for lunchLindsay inspired me a while ago to use broccoli slaw mixed with canned tuna, greek yogurt, and spices to make a healthy salad. This has turned into a go to meal that is easy, quick, healthy, and satisfying both physically and mentally. The possibilities are endless!

The Go-To Lunch Salad

Recipe: Serves 1 – high protein, low carb, grain free

  • the protein: canned tuna or sardines or salmon
  • the sauce: 1 tbsp mayo + 1/2 cup greek yogurt
  • the veggies: my favorite is broccoli slaw + chopped red bell pepper + diced onion. or any salad greens, sprouts, shaved carrots, tomatoes, etc.
  • the spices: my favorite combo is curry powder, salt, pepper, raisins, and a splash of red wine vinegar and worchesire sauce. or mustard, honey, and a dash of red wine vinegar with slivered almonds. or lemon juice, lemon pepper, honey, a pinch of cumin, and a dash of white wine vinegar.

Dinner was left over chicken breast and roasted sweet potato with the a green bean salad on the side. I had this recipe pinned for months now and realized it was the perfect opportunity to use up the rest of my blue cheese and make a dent in my walnut oil and walnut stash. I was not expecting it to be fabulous – but it was. So much so that I immediately made another batch for tomorrow!

green bean salad with walnut oil, black walnuts, and blue cheese

Recipe: Serves 2

slightly adapted from cooking spree

  • 1 bag of green beans
  • 1 1/2 tbsp walnut oil
  • 1/4 cup black walnuts, chopped
  • handful of blue cheese, crumbled
  • salt, to taste

DirectionsHer directions are totally different than mine and will probably yield tastier beans, but I wanted to make this quickly. Add the beans to a large bowl with a drizzle of water, cover, and microwave until softened, about 3 minutes. Drain the water. Add the oil, salt, and blue cheese and toss so that the beans are evenly covered. Sprinkle with the chopped walnuts and enjoy!

And we mustn’t forget dessert….

Peanut.

butter.

bacon.

cookies.

Clearly, I can’t contain my excitement.

Recipe to come… ;)

the paleo waffle. perfected.

Hey y’all! I hope everyone had a good weekend. Saturday night was my last Delta Gamma formal :(. I can’t believe I am about to graduate. Honestly, I don’t feel like my time is up! I wish I could have the two years I spent at UCSB back so I could re-live them here at UCD. But then again, if I had never gone to UCSB, I probably would never have gotten to compete at collegiate nationals in triathlon. That was truly the experience of a lifetime. So, I’ll just tell myself that those 3 hours were worth the two years of the insanity that is Isla Vista.  Saturday night was a blast, and if you have ever been to a sorority formal, you probably know they can be quite the sh!t show.

But not to worry, we kept it pretty classy!

Sunday was spent studying for a bio midterm, memorizing MCAT physics flash cards, and writing a 23 page lab report on the effects of parasympathetic and sympathetic input to the heart. You know, from that lab where I showed you the picture of frog. Some of y’all didn’t like that very much…

Also as tradition on Sundays, I made waffles to freeze for the upcoming week. I have been working on this recipe for over a month now and I have finally perfected

the paleo waffle.

all dolled up with nowhere to go – except inside my belly.

and here they are naked

And do not fret if you don’t have a waffle maker! I bet these can easily be made into perfect paleo pancakes.

Perfect Paleo Waffles

Recipe: Makes ~7 waffles or 3 1/2 servings

Ingredients -

  • Sorry – this recipe has been removed until further notice!

Options:

  • for a gingerbread waffle, add a 1/2 tsp ground ginger, a pinch of nutmeg, and 1/2 tbsp molasses
  • for a maple bacon waffle, substitute the coconut oil for bacon grease and add 1 tbsp of maple syrup. Bonus points for also crumbling in crispy bacon bits!

 

Another nudie pic…

Seriously, these waffles are awesome. They required over 5 rounds of tweaking, but they are finally moist, fluffy, lightly sweet, and not a weird eggy texture. And they are grain free, sugar free, dairy free, and every other type of free you could possibly be. 

I consider 2 waffles (plus toppings of course!) a meal because each waffle packs so much protein and fiber. Check it!

So two waffles is 20 grams of protein and 8 grams of fiber! Slap on a few tablespoons of nut butter and youve got yourself a meal!

So, since it is technically

I will start with today’s breakfast.

two paleo waffles (surprise!) with birthday cake cashew butter and toasted coconut shreds on 1, and Barney’s almond butter on the other

And lunch was another bacon grease salad.

This one was such a winner. It had romaine, onions, tomatoes, carrots, and sprouts tossed with honey mustard bacon dressing and topped with a ton of turkey, two slices of crispy bacon, and blue cheese.

FYI: Blue cheese and bacon were made for each other. And beef.

Snacks included an apple and a Kind bar. And dinner was another tossed together salad before CrossFit. The WOD was uhhhmazing.

  • 1 minute L sit
  • 800 meter run
  • 30 squat clean  (75 lbs)
  • 100 double unders
  • 30 headstand pushups (I used a box)
  • 100 double unders

Post WOD I made my nightly snack that I have been hiding from you all for months. I seriously eat this almost every night before going to bed.

Coconut Dream Bowl

Recipe: Serves 1. Only.

  • 1 cup plain greek yogurt
  • 1 tsp vanilla extract
  • couple drops of stevia
  • pinch salt
  • dash coconut beverage
  • a high fiber coconut muffin crumbled in (recipe to come!)
  • topped with: toasted coconut shreds, coconut macadamia nut butter, and/or sliced almonds

Directions – Mix together the yogurt, vanilla, stevia, salt and coconut beverage. Crumble in the muffin and top with toasted coconut shreds, nut butter, nuts, whatever!

Alright, I’m out. Have a wonderful day!

Perfect Paleo Pancakes

 

This morning, I was not in the mood for any of my typical breakfasts. Eggs and toast - bleh, savory oatmeal -  too hot, a protein smoothie – not filling enough, a greek yogurt bowl - lame… I wanted something new and exciting! But still satisfying, delicious, and healthy.

I peered in the fridge. No inspiration. I opened up the freezer, dug around, and saw my abandoned almond flour. I had tried to pancakes with it before, but they were too eggy and covered in second degree burns. It was time to try it again.

Perfect paleo pancakes with caramelized banana compote – for one!

for just the right kind of full

These pancakes came out perfectly! They are fluffy and lightly sweet with a hint of vanilla. They are very low carb, high protein & fat, paleo, and sugar & dairy free! I had a scrambled egg + an egg white on the side as well :)

Recipe: Serves 1

1/3 cup almond flour

1/4 tsp baking soda

2 tsp almond milk

1 egg

1/4 tsp vanilla extract

~6 drops liquid NuNaturals stevia (or to taste)

dash cinnamon

dash salt

For the compote- 

1 ripe banana

tsp coconut oil

tbsp real or sugar free maple syrup + plus extra for drizzling

Directions –  Place a pan on the stove with 1 tsp of coconut oil. In a bowl, mash a banana with some maple syrup and spoon into the pan. Cook on medium-low heat, stirring occasionally, until the banana is caramelized.

Meanwhile, combine all of the pancake ingredients in a bowl (I recommend in that order) and mix well. Place a non stick pan on the stove on medium heat (mine was on 3.5 out of 8). Pour 1/3 of the batter into the pan. Let the bubbles rise to the top. Once the bubbles start to disappear, flip the pancake with a spatula. It should be light brown on the other side. Let cook for an additional minute or two. Remove pancake and place onto a heating plate and repeat with the rest of the batter. Plate the pancakes and top with the caramelized banana and additional maple syrup.

Benefits:

Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your cookies. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!

Banana * A good source of fiber and potassium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Coconut oil * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism. It is great to cook with because it is stable at high temperatures!

almond flour pancakes with caramelized banana and maple drizzle

Make these!