My Weekly Macro Friendly Meals

One of my most commonly asked questions is “What do you eat in a day, week, etc?”  Coupled with, “Do you have the recipe for that?”  So with that in mind, I wanted y’all to have an easy landing place to reference my macro friendly meals as of late.  Broken Record Alert but I am a coach and client for a fitness and nutrition program called the FASTer Way, where we focus our efforts on whole food nutrition, macro tracking, carb cycling, and intermittent fasting.  I LOVE getting creative in the kitchen but IF and ONLY IF my recipes don’t have a bajillion steps and ingredients….there’s no quicker way to get me to door dash than requesting an overly complex meal….hard. Pass.  Rest assured these TEN meals are EASY, TASTY, and MACRO FRIENDLY.   And if you’re in the market for more Macro Friendly Meals, be sure to check out my THAT BOWL LIFE (digital) cookbook....inspired by the FASTer Way lifestyle!  

Sweet Potato Frittata 

1-2 Sweet Potatoes 

4 eggs 

½ cup of (lactose free**) Cottage Cheese  **for my FW gals

I used the following veggies but you choose your own adventure

Bell Peppers Diced, Broccoli Steamed , Baby Spinach Chopped
Jalapenos, Avocado oil, Cinnamon, Salt, Pepper, Garlic Powder, Avocado, Hot Honey

Preheat your oven to 350. 

Rinse your sweet potatoes, poke holes, rub with avocado oil and place in a microwave safe dish and heat for 10 minutes 

While your taters cook, saute all your veggies in avocado oil….season with salt, pepper, garlic powder, etc 

Beat your eggs and add in cottage cheese to up the protein factor

Rub your cast iron skillet with avocado oil 

Once sweet potatoes are cooked slice down the middle and squeeze the innards (ewe) into your cast iron skillet—-mash and pat down to create a crust–give a little sprinkle of cinnamon and salt.

Layer your veggies on top and then add your egg/cottage cheese mixture as the last layer….you can add cheese too, but I omit as I try to limit my dairy.  

Bake for 20-25 mins or until golden brown and do the toothpick test!

Top with Avocado and a hot honey drizzle.

**Browned Sausage would be a great addition too (I didn’t have on hand but would def be a great protein source)

 Burger Bowl 

Brown and season ground beef (salt, pepper, garlic powder). Drain and load up your bowl with shredded iceberg, pico de gallo, jalapeño, avocado and  BIG MAC SAUCE…..I used primal kitchen mayo, shot of mustard, spoonful of relish, shot of apple cider vinegar, garlic powder, paprika.

Taco & Tater Bowl 

Top a baked (or microwaved) sweet potato with browned ground beef seasoned with taco seasoning. Avocado, Greek yogurt, pico, jalapeño, corn & black beans if you need an addtl carb kick!

Snicker Dates

Slice (or break apart) pitted dates 
Melt your nut butter of choice and once melted add your fave vanilla protein 
Spoon your PB Protein concoction into the dates 
Set in the fridge for 5 mins 
While setting, melt chocolate chips with a spoonful of coconut oil (keeps consistency smooth) 
Take set dates and dip/coat in chocolate 
Sprinkle the tops with sea salt flakes 
Set in fridge for about 10 mins 
D E V O U R

I used extra chocolate and coated some strawberries for Campbell!!

Made this for lunch the other day and man was it DELISH.

Shaved Brussels

2 eggs, Breakfast Sausage, Avocado Oil, Chili Crunch, Everything But the Bagel 

Brown your breakfast sausage–if you don’t have this MEAT SQUISHER (double ewe) then you are missing out…..Best $9 I’ve spent!  Drain your sausage and set aside, in the same pan add 

Your brussels (you can either use leftover grease from sausage or add a drizzle of avocado oil), season with EBTB seasoning and add the lid so they’ll steam and cook more quickly!  Once cooked (I like mine soft to the touch), add the sausage back in and give it a mix….you can crack your two eggs on top and use the lid to steam cook the eggs or transfer your brussel/sausage mixture to your bowl and quickly fry your eggs….whatever tickles your fancy.   Finish with a chili crunch drizzle (I love THIS BRAND) and Enjoy!  

What I ate this week.  Sharing the 9 easy breezy protein packed meals I’ve made & eaten on repeat……Save this post for an easy reference and Share with your workout buddies! 

 Aunt Kitty’s Salad with Rotisserie Chicken 

Romaine hearts chopped and tossed with avocado or olive oil, apple cider vinegar, celery salt, cracked pepper, parm if not dairy free and topped with rotisserie chicken.

Like a warm hug on a chilly night, this one pot Chicken Tortilla Soup is flavorful, fiber filled, and protein packed. Such an easy meal to whip up during the workweek—I made yesterday and oh man was it GOOD!

1.5 lbs of shredded chicken breast (I use rotisserie when feeling lazy 

1 can of black beans drained , 1 cup of corn (canned or frozen), chopped bell peppers, 2 cloves of garlic minced 

1-2 tblsp of diced jalapeño (go for more if you like spicy), 1 can (14.5 oz) of diced fire roasted tomatoes, 4 cups of chicken stock

Tomato paste to thicken (I just eyeball until desired thickness achieved), avocado oil for sautéing 

SEASONING

1 tsp paprika, 1 tsp chili powder, 1 tsp cumin, oregano, salt & pepper to taste 

GARNISH

Avocado, Greek yogurt, Jalapeño, Lime juice, Cilantro 

Grab a big pot and sauté your peppers and garlic in avocado oil…..

Add corn, beans, jalapeño, tomatoes, seasoning and mix…..add your chicken stock, paste to thicken, then add in your chicken and simmer…..garnish bowls with your fave accoutrements 🥑🌶️🍋‍🟩

And DIG IN!! 

Ps:  next time im going to add roasted sweet potatoes!

Sweet Potato Mash with Meat Sauce 

Wash your sweet potato, poke holes, rub in avocado oil and microwave for 10 mins….while it cooks…sauté garlic and Brown 1-2lbs of ground beef….heavily season with salt, pepper, Italian seasoning.  Drain, return to pan and add any tomato variety…sauce, diced, crushed…Repeat Seasoning (salt, pepper, Italian seasoning, I’ll add crushed red peppers too). Squeeze your taters into a bowl and give it a little mash. Top with meat sauce and GO TO TOWN—and make LEFTOVERS!

Chicken Sausage Hash 

Dice a sweet potato or 2 depending on size and I season with cinnamon and paprika. You can either roast  them 425 x 25 or I added to my frying pan with avocado oil (and closed lid to steam em and cook quicker) 

Fry up your chicken sausage (Trader Joe’s or Whole Foods has great options) I use same pan as my taters. Fry an egg in same pan as well. Load up your bowl with potatoes as base, add sausage, avocado, egg and chili crunch.

 Scramblers with Cottage Cheese and Salsa

Just like the picture shows….scramble your eggs, add a side of lactose free Cottage Cheese sprinkled with Everything but the Bagel–little salsa on top of eggs and a hearty slice of GF bread with nut butter and jam…..an easy and delish in a pinch meal!