The Burger Diet

Okay so it’s not exactly a diet but just a little experiment that I decided to do last week. ¬†Hopefully that title grabbed some attention though ūüôā ¬†I recently shared on Instagram that I was starting to get sick of my diet and that goes against everything that I preach so I decided to switch it up a bit, particularly adding lean beef and turkey as protein. ¬†I incorporated 1-2 healthy burger creations into my meals every day last week. ¬†The results? Very satisfied. ¬†My current fitness goal is to slowly lean out and I really didn’t change up my current calorie intake or macro split. ¬†If anything I added a bit more carbs this week. ¬†I was easily able to incorporate a lot of delicious burger-based meals into my diet without steering off plan. ¬†If anything I actually felt leaner by the end of the week. ¬†I didn’t weigh myself before and after because I like to focus more on how I look and feel to determine progress and the goal here wasn’t to show a decrease on the scale. ¬†The goal was to show that your diet does not have to be boring to be healthy. ¬†It’s sometimes hard to distinguish between being hungry v.s. not satisfied which is why I needed to mix things up a bit. ¬†This was a fun way to mix up my diet and satisfy my burger cravings! ¬†Below is a recap of my favorite creations from the week:

 

The Good Morning Burger

GoodMorningBurger

13F/30C/38P

Lean beef patty (4oz)

Ezekiel sesame bread

1 egg over easy

1 slice turkey bacon

1/2 light creamy swiss Laughing Cow cheese wedge

 

Burger Caesar Salad

BurgerCaeser

9F/20C/31P

1/2 cup kale

1/2 cup romaine lettuce

Lean beef patty (4oz)

1 medium tomato

Bolthouse Caesar Parmigiano dressing

Joseph’s flax whole wheat pita

 

Turkey Tacos

TurkeyTacos

9F/38C/38P

Lean ground turkey (4oz)

2 lettuce wedges

1/4 avocado

~15g fat free mozzarella

1/2 cup rice

1/4 cup black beans

1 tablespoon salsa

 

Portabella Mushroom Burger

PortabellaMushroom Burger

1F/42C/44P

2 Portabella Mushroom caps

Lean turkey patty (4oz)

1/4 cup zesty diced tomatoes

~28g fat free mozzarella

4oz sweet potato “fries” (baked)

1 tbsp Xyla chipotle bbq sauce

 

Cheeseburger Flatbread Pizza

Cheeseburger Flatbread

13F/37C/27P

Flatout spicy italian flatbread

62g no salt added tomato sauce

2oz lean beef

~28g reduced fat cheddar cheese

1/2 cup romaine lettuce

1/2 medium diced tomato

Bolthouse Classic Ranch dressing (2 tbsp)

*this might have taken the gold for the week

 

Let me know your favorite comfort foods; I’d love to share more healthy alternatives! ¬†I am thinking pizza creations for my next experiment….

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Spicy Turkey Chili

FullSizeRender (6)

This is one of my absolute favorite fall recipes! ¬†I have shared a version in a previous post¬†“5 Healthified Superbowl Sunday Appetizers”¬†but thought it deserved it’s own space ūüôā ¬†I recently cooked a big batch for a potluck dinner party so I will share the party size ingredients!

What you will need:

1.5 packages of ground turkey (I typically use extra lean)

2 cans zesty jalapeno diced tomatoes

2 cans dark red kidney beans

1 package chili seasoning (I use Old El Peso or McCormicks)

Dash of chopped jalapenos

Dash of chopped onion

1/2-1 small can tomato paste

Here is what you need to do:

Cook ground turkey in large skillet

Once cooked, drain skillet and add 1/2 cup water

Add chili mix and stir

Add beans, diced tomatoes, onion, jalapenos, and tomato paste (to desired thickness)

Mix and let sit on low for AT LEAST 5-10 minutes.  I like to let mine simmer for 30

This makes about 8-10 servings!

Pumpkin Spice Protein Coffee “Coolatta”

Pumpkin Spice Coffee Coolatta#BecauseFALL. ¬†Actually, I enjoy pumpkin spice flavor all year round! ¬†This tastes exactly like a coffee coolatta from Dunkin Donuts except cheaper and better for you. ¬†I am all about simplicity with good taste which isn’t always easy so whenever I am successful I love to share! ¬†In order to make this shake I used my blender bottle and put a cup of ice then brewed a kcup (smallest size), added 2 Stevia, shook up then added 1 scoop protein (I used vanilla egg protein), a little pumpkin spice, shook again and then transferred to my Magic Bullet, blended and boom! ¬†If your blender has a big enough cup to brew in then you save yourself the transfer step. ¬†The key to adding protein to your iced coffee is to wait until after you brew because otherwise the protein will cook up and be clumpy! ¬†I also advise setting your kcup to the lowest degree. ¬†Lastly, depending on the protein flavor you use you may not need the extra Stevia I just happened to have a never ending sweet tooth. ūüôā

Enjoy!

Blueberry Protein Muffins

Not feeling summer ready yet? ¬†I am sure the recent long weekend full of drinking beer and BBQ hopping did not Blueberry Protein Muffinshelp. ¬†I definitely took a couple of steps back this weekend but I find that having food prepared ahead of time allows me to get back on track quickly. ¬†Otherwise I will fall into the “I am still hungover from the weekend and too tired to cook food so I’ll just get a bagel, oh and since I got a bagel this morning I might as well get takeout for lunch because I already started my day off on the wrong foot” routine. ¬†Anyways, my point is that muffins are easy to take on the go and I have a new “healthified” recipe so I am sharing it. ¬†I have been on a blueberry kick lately and am thrilled that I finally figured out how to bake healthy muffins that don’t taste dry! ¬†These are only 60 calories per muffin and super low in fat. ¬†Exact nutrition per muffin includes 1g Fat, 8g Carbs, 5g Protein. ¬†So a couple of these are a perfect snack on the go…because I can’t just eat one ūüėČ

You will need:

1/2 banana

1 egg, 2 whites

3/4 cup oat flour (blend oats until they are flour consistency)

1 scoop vanilla protein powder

2 tablespoons unsweetened applesauce

1/2 cup vanilla Greek yogurt (I use Dannon Light&Fit)

Dash of baking soda

Dash of cinnamon

1/2 cup blueberries

Directions:

Preheat oven 350F

Blend wet ingredients then mix with dry to make batter– don’t add blueberries yet

Spray muffin pan and fill each slot 2/3

Add blueberries on top

Bake for 12 mins

The batch makes 11 muffins. ¬†And no I don’t like that it makes an odd number either.

Enjoy!

Black Bean Chocolate Protein Brownies

When I posted this photo of these brownies a couple of months ago I got a lot of requests for the recipe and have been meaning to share. ¬†Anyways, two months later here it is! ¬†I have tried a lot of different “black bean brownie” recipes and it seriously took me months to finally get it right. ¬†Believe it or not these are just as good, if not better, after being refrigerated for several hours! ¬†These actually have the consistency of brownies and a true chocolatey flavor! ¬†This also uses minimal ingredients which is always ideal for me. ¬†If a recipe has too many components I am bound to mess it up ūüôā ¬†These may be a fun weekend experiment if you are trying to stay on track through the Easter holidays and want to still get your chocolate fix without devouring 50 cadbury eggs! ¬†Here is what you need:

1 can black beans

1 scoop chocolate protein powder

3 tbs dark chocolate chips

2 tbs Peanutbutter & Co Dark Chocolate Dreams

3 packets Stevia

Directions:

Preheat oven 350F

Drain beans and fill can halfway with water then blend

Pour mixture in mixing bowl and add protein powder, chocolate chips, and stevia

Mix well and pour into small baking pan

Bake for 20-25 minutes

Cool for 5 minutes and then top with Dark Chocolate Dreams Peanutbutter as frosting.

Also make sure to refrigerate for at least a few hours after making them so that the flavors blend.  While you can barely tastes the beans to begin with, the longer they refrigerate the less beany/more chocolately they taste!  I usually will refrigerate overnight.

This makes 8 servings

Nutrition per serving: 115 calories, 3.6g fat/ 14.5g carbohydrates/ 8g protein.

Enjoy!

Stuffed Eggplant Boats

Stuffed eggplant boats= life changing.  Personally, you could probably put cheese and tomatoes on anything and I would love it.  These were super delicious and extremely filling (like most of my meals).  One boat is a meal on its own.  This also did not take long to prep.  Admittedly, I thought it would take forever which is why I have avoided trying to make these for so long.  It probably took me about 10-15 minutes to prep and 25 minutes to cook!

Stuffed Eggplant

 

Ingredients:

1 eggplant

1/2 bell pepper

1 cup mushrooms

4 oz chicken (raw)

1 cup diced tomato

1/2 cup fat free mozzarella

1 tbs garlic

 

Directions:

Half and hallow eggplant

Preheat oven 400F

Cut chicken into 1 or 1/2 inch cubes

Place skillet on medium-high and toss chicken so that it partially cooks

Spread garlic on insides of eggplant

Dice peppers

Place chicken, peppers, mushrooms, tomato, and cheese inside halves

Bake in oven for 30 minutes or until eggplant is soft

 

Other options are to use the extra eggplant with the veggies.  I just decided to mix things up and save the eggplant for a side the next day!

 

Total calories for entire eggplant= 345 calories

2g Fat

36 Carbohydrates

51 Protein

 

Enjoy!

 

Birthday Cake Protein Pancakes

Birthday Cake Protein Pancakes

Birthday cake pancakes, because you probably don’t want to see another pumpkin spice pancake recipe.

My food does not always look perfect but I just had to share. ¬†This was actually taken over the summer. ¬†I did a lot of experimenting over the summer with protein pancakes and this recipe was one of my favorites. These take no time to prepare and have become a go to post- workout meal for me! ¬†If you want to have a birthday party in your mouth every morning then you should definitely give these a try ūüôā ¬†This recipe makes 3 medium pancakes or 2 large pancakes.

 

Ingredients:

3 egg whites

1/4 cup low fat cottage cheese

1/2 cup quick oats

1/2 ripe banana

3/4 scoop vanilla protein powder

1 teaspoon vanilla extract

1 teaspoon baking soda

1 packet Stevia

Sprinkles

 

Directions:

Mix or blend everything except for the sprinkles and 1/4 scoop protein powder

Spray and heat pan to medium heat and cook cakes 1-2 minutes each side

Add a little bit of water to your leftover protein powder so that it makes an icing consistency

Top pancakes with icing and sprinkles

 

The entire batch is only 412 calories with 4g Fat, 51g Carbohydrates, and 43g Protein.