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 Are YOU taking supplements to compensate for your lack of nutrition and exercise?Earlier this week my client, Brian Smiley (CEO of Dreamcaptured Events) asked me a great question…“Should take supplements to lose weight faster?”I see busy professionals choose pills/drinks over a real fitness program ALL THE TIME...Simply because they feel like they don’t have “time” to get in shape.However, you DO NOT need any supplements to get “faster” results until you nail your diet and training first.Watch the 1min below to find out WHY and what to focus on instead to get results FAST ?Recipe List!(5/6/18)Due to popular demand, I've put together a recipe list for you all to use when meal prepping so that you can change things up & have some variety!Keep in mind that you need to take into account your specific macronutrient intake when eating anything, so just make sure that you're logging your food accurately & I will be continuing to update this list regularly ? To add a serving of a recipe to your meal plan, you can simply click "add food/drink" when logging your nutrition & then search for the title of the food/recipe you would like to add to your meal plan.Obviously, with things like chili, pasta, pan dishes, etc. you will not have an exact serving size (cup, grams etc.) so the serving sizes that I have in the app are ONE serving out of the entire combined macronutrient content of that specific recipe.All you would need to do from there is adjust how much of one serving (or more) that you ate.For example, if the recipe makes 10 serving, you would simply go by how much of that that you have eaten! ?As usual, comment below or post in the group if you have any questions at all!!Enjoy!Chicken Pad ThaiThs makes THREE servings so only eat one ?Ingredients:2 cup spaghetti whole-wheat pasta9 oz chicken breast, cut into cubes1 cup mushrooms, sliced? cup diced yellow bell pepper1 tbsp fish sauce? cup cilantro1 tsp olive oil1 tbsp natural peanut butter1 tbsp Splenda1 tbsp crushed red pepper flakesDirections:Prepare the pasta according to package directions.Next, heat the oil in a skillet over medium heat.Add the chicken and cook for 2-3 minutes.Mix together the fish sauce, peanut butter, Splenda, and chili flakes.Pour over chicken, cover, and simmer for 3-4 with cilantro before serving.Nutrition Facts:1 servingCalories 441Proteins 37Carbs 53Fats 9’Challenge Chili:This makes 4 servings so only eat ONEIngredients:1 lb lean ground beef1 cup onion, finely chopped1 small green bell pepper1 can diced tomatoes1 tsp chili powder? cup, chopped roasted red pepper1 oz kidney beans, canned1 can drained chickpeas, canned1 15 oz can corn1 can (6 oz) tomato paste6 fl oz water? tsp cuminDirections:Prep: 10 min.Cook: 15 min.Total: 25 min.Cook ground beef in large skillet until no longer pink. Drain fat.Add remaining ingredients, first rinsing and draining beans, chick-peas and corn.Stir to ensure equal distribution.Cover and simmer for 1 hour, stirring occasionally.Nutrition Facts:1 ServingCalories 367Protein 30Carb 35Fat 12Chicken Feta Burger:This makes 4 burgers so only eat ONE ?Ingredients:1 lb ground chicken? cup reduced-fat feta cheese? cup red pepper, roasted, thinly sliced1 tomatoes, sliced? cup fresh basil leavessalt and pepper to taste8 slice whole-wheat sandwich thinsDirections:Prep: 15 min.Cook: 20 min.Total: 35 min.Heat grill.In a bowl, mix 1 lb. ground chicken with feta cheese, chopped basil, roasted bell pepper, salt and pepper.Form 4 small burgers, approximately 4 oz. apiece.Cook thoroughly on grill, about 10 minutes each side.Place on sandwich thins and top with sliced tomato, feta, roasted red bell pepper, and arugula.Nutrition Facts: 1 ServingCalories 344Protein 28Carbs 28Fat 13Banana Cake Donuts (8 servings):Donut Ingredients:3 banana4 large egg whites (can do 1-2 whole)? cup coconut flour? cup vanilla protein - any? cup honey2 tbsp extra virgin coconut oil1 tsp vanilla extract1 tsp cinnamon? tsp baking soda? tsp baking powder? tsp powdered Stevia (can add more)1 pinch table saltCinnamon-Sugar Toppings (optional)? tsp cinnamon3 tbsp coconut sugar1 tbsp extra virgin coconut oil1 tbsp honey or agave syrup Directions1. Preheat oven to 350 degrees.2. Blend bananas and honey in a food processor until smooth.3 Add eggs, coconut flour, whey, oil, vanilla, cinnamon, baking powder, baking soda, salt, and stevia to the mixture in food processor.3. Puree until completely combined.4. Grease doughnut pans and pour ingredients into pan.5. Bake for 15-20 minutes, or until toothpick comes out clean.6. Let donuts cool before you put on the optional topping. For topping:1. Mix together honey and melted coconut oil in a bowl.2. Mix cinnamon and coconut sugar together in a separate bowl.3. Once doughnuts have cooled, use a basting brush to spread on a thin layer of the coconut oil honey mixture, then sprinkle doughnuts with the cinnamon sugar on all sides. Nutrition Facts (8 servings)Calories 174Protein 6gCarbs 21gFat 8g Breakfast Casserole (8 servings) Ingredients: Calorie Free Cooking Oil or 2 Tbsp Coconut Oil1 Large Sweet Potato Diced (10oz)1/2 Tsp Sea Salt1/2 lb Ground Turkey or Breakfast Sausage1/2 Yellow Onion Sliced2 Cups Chopped Spinach (about 100g)12 Eggs Whisked (8 egg whites 4 whole eggs)1/2 Tsp Salt1/2 Tsp Garlic Powder Instructions: 1. Preheat oven to 400 degrees, grease 9x12 baking dish2. Toss sliced sweet potatoes in oil or soak in cooking spray, bake for 20-25 min till soft3. While sweet potatoes are cooking, cook ground turkey/sausage & yellow onion until no pink remains in meat4. Place meat mixture into baking dish, add sweet potatoes & spinach then add eggs with salt & garlic powder. Mix well.5. Bake for 25-30 min until eggs are set in the middle 6. BREAKFAST IS SERVED! Nutrition Per Serving (makes 8):Calories: 138Protein 15gCarbs 9gFat 6gConfetti Chocolate Chunk Protein Brownies (8 Servings)Ingredients:1 cup all-purpose flour1? scoop(s) Protein Powder - Vanilla or Similar? cup powdered Stevia? tbsp cinnamon? tsp baking powder? tsp table salt1 whole egg? cup nonfat plain Greek yogurt? cup almond milk3 tbsp agave syrup? cup dark chocolate chips2 tbsp cake sprinklesDirections:1. Preheat oven to 350 F. In a large bowl, mix whole-wheat flour, protein powder, Stevia, cinnamon, baking powder, and salt.2. In another large bowl, add egg, almond milk, Greek yogurt, and agave syrup.3. Microwave coconut oil in a separate small bowl. Let coconut oil cool slightly, then add to wet ingredients. Whisk together all wet ingredients.4. Add half of the dry ingredients to the wet. Gently fold together.5. Add remaining dry ingredients, and gently mix again until combined. Be careful not to overmix.6. Add chocolate chunks and sprinkles to batter.7. Fold in chocolate chunks and sprinkles.8. Pour batter into a 6x8 baking dish sprayed with nonstick spray or greased with coconut oil.9. Bake for about 24 minutes or until a knife comes out clean. Let cool and slice into 8 blondie bars.Nutrition Per Serving - 8Calories 170Protein 8gCarbs 24gFat 6gBanana Chocolate Chips Protein Bread - 8 servingsIngredients:1 scoop Peanut Butter Protein (or vanilla protein + Peanut Powder)2 cup oat flour3 medium (7" to 7-7/8" long) banana1 tsp baking powder? tsp baking soda1 whole egg2 large egg whites? cup almond milk1 tsp powdered Stevia1 dash cinnamon1 tbsp cocoa powder, unsweetened? cup chips (6 oz package) semisweet chocolate chipsDirections:1.Preheat oven to 350 degrees.2.Mix ingredients together in a large mixing bowl.3.Spray loaf pan with non-stick spray.4.Pour batter into loaf pan.5. Bake about 20 minutes, or until inserted knife comes out clean.Nutrition Per Serving - 8Calories 194Protein 8gCarbs 31gFat 4gProtein Energy Balls - 15 ServingsIngredients:1 cup rolled oats? cup dark chocolate chips? cup natural almond butter? cup honey? cup Spectrum coconut and dark chocolate chia flax blend1 tsp vanilla extract3 scoop Chocolate ProteinDirections:bine all ingredients in a large bowl until fully incorporated.2.Using a melon-baller, scoop balls from mix and drop onto baking sheet.3.Place sheet in refrigerator for 2-3 hours.This should make about 30 balls - which would mean 2 per serving but you can do it however you'd like!Nutrition Facts - 15Calories 190Protein 8gCarbs 17gFat 10gSteak Tacos - 2 servings of 2 tacosIngredients:8 oz flank steak1 tbsp lime juice? tbsp garlic powder? tbsp paprika? tbsp, ground black pepper? tbsp onion powder? tbsp cumin? tbsp cayenne pepper4 whole corn tortilla4 tsp cotija cheeseDirections:Marinate the steak with lime juice, garlic powder, paprika, black pepper, onion powder, cumin, and cayenne pepper. Allow to marinate for at least 30 minutes.Grill steak to desired temperature.Let steak rest for 3 minutes and slice thinly against the grain.Assemble tacos with thinly sliced steak, 1 tbsp light guacamole, and 1 tsp cotija cheese.Calories 327Protein 30gFat 11gCarbs 28gOrange beef stir fry - 2 servingsIngredients:For the stir fry:1 Large sweet potato about 300-400g2 1/2 tsp Coconut oil dividedSalt/pepper1 tsp Fresh ginger minced1/2 Lb Top Sirloin steak cut into thin, bite-sized piecesFor the sauce:1 Cup Orange juice not from concentrate2 tsp Fresh Ginger minced1 Tbsp + 1 tsp Coconut Aminos (or Soy Sauce if not Paleo)1 Tbsp + 1 tsp Honey6-8 Cups Kale torn into bite sized pieces (depending on how kale-y you like it)Instructions:Spiralize the potatoes using the 3mm blade.Heat 1 1/2 tsp of the coconut oil in a large pan over medium heat. Add in the potatoes noodles and cook until they just begin to soften, about 5-7 minutes.Place into a bowl and cover to keep warm.Heat the remaining tsp of oil in the pan over medium heat and add in 1 tsp of fresh ginger. Cook until lightly browned and fragrant, about 1 minute.Add in the steak and cook until no longer pink. Drain the fat and place into a bowl.Cover it to keep warm and set aside.In a small bowl, whisk together all the sauce ingredients (except the kale) and toss into the pan.Turn the heat up to high and boil the sauce until it just begins to thicken, about 2-3 minutes.Turn the heat down to medium and toss in the kale. Cook until the kale just begins to wilt.Divide the noodles and steak between two places and top with the sauce and kale mixture.DEVOUR.Calories 552Protein 37Fats 12Carbs 80Sweet Potato CasseroleIngredients3 whole sweet potato1 whole egg? cup almond milk2 tbsp honey1 tbsp cinnamon1 tbsp vanilla IngredientsDirectionsPrep: 5 min.Cook: 35 min.Total: 40 min.Set oven to 350 F.Place the pecans on a baking sheet and place in the oven for 4-5 minutes. Immediately remove from the oven so not to burn.To save time peeling potatoes, steam sweet potatoes until they soft. When they are finished, let them cool a bit and then easily remove the skin and strain the sweet potatoes.In a bowl, begin to mash the sweet potatoes with a masher, fork or hand blender.Add egg, almond milk, coconut oil, 1 tbsp honey, cinnamon, vanilla extract and half the pecans. Mix with a hand blender until smooth. For best results, beat the egg before adding to the sweet potato.Pour the mixture in a baking dish. Sprinkle the remaining pecans on top and then drizzle the rest of the honey over the pecans.Bake in the oven for 30-35 minutes.Nutrition Facts:6 servings118 calories 22g carbs2g fat 2g protein Chicken Quesadillas:Ingredients:8 oz chicken breast, cut into 1-inch pieces? cup, shredded low-fat cheddar cheese1 cup lettuce shredded? cup salsa1 tbsp reduced-fat sour cream2 whole whole wheat soft tortillasDirections:In a bowl, combine cooked chicken, salsa and lettuce.Spread the sour cream on one tortilla, then top with the chicken mixture.Sprinkle with cheddar and top with the remaining tortilla.In a large skillet coated with cooking spray, over low heat, cook the quesadilla until light brown, usually about 3 minutes each side. Turn carefully with a wide spatula.Nutrition Facts:1 servings (2 quesadillas)Calories - 376Carbs - 31gFats - 7gProtein - 46gIngredients1 medium zucchini1 cup basil, fresh1 tbsp HYPERLINK "; pesto1 handful cherry tomatoes1 handful HYPERLINK "; walnutssalt and pepper to taste4 oz of lean meat (chicken,steak, turkey) HYPERLINK "; InstructionsUse a spiral maker to get those lovely zucchini noodles aka zoodles. If you don’t have that magical thingy, you can also simply dice up the zucchini.Off it goes into the pan with a little bit of olive oil. Set it on medium heat.Cut the cherry tomatoes in halves and add them to the pan. Also add the walnuts.Give it a nice toss. After around 7-8 minutes add the pesto and give it another toss.To finish off the zoodles garnish with basil leaves (and feta cheese, if you have it around)Ready. Enjoy!Note: You'll need a zoodle maker to prepare this recipe!Macros: Makes two servingsCarbs - 15gFats - 30gProtein - 16Cal -364Roasted broccoli and cauliflower Ingredients1 small head broccoli (about 350g/12oz)? head cauliflower (about 500g/18oz)1 cup grated cheese (cheddar for example)? cup sundried tomatoes7 garlic cloves5 tbsp olive oil1 tsp curry powderSalt and pepper to tasteInstructions1.Preheat the oven to 200°C/390°F.2.Finely dice the garlic.3.Chop the sundried tomatoes into small pieces.4.Mix the olive oil, garlic, sundried tomatoes, cheese and curry powder in a large bowl.5.Chop the broccoli and cauliflower into small florets. 6.Then add them to the mix and make sure they're well-coated.7.Layer everything out into a oven-proof dish/baking tray and cover with foil.8.Cook for about 20 minutes, then uncover and stir.9.Re-cover and cook for another 10-15 minutes, until nicely browned. The veg should be cooked through, but not soft and mushy.10.That's it! Add salt and pepper to taste before serving. DeliciousNutrition:Carbs: 18Protein: 13Fat: 20Calories: 287What other kinds of recipes would you like to see? ??Drop a comment below! ................
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