My Weekly Macro Friendly Meals II
Because we’ve been loving all the macro friendly meals, I wanted to share a few others that have hit the spot. Remember my mantra when cooking, keep it simple, don’t over complicate it, add what you have, and take out what you don’t….my goal is to make macro tracking a breeze and invite you to have a little fun in the kitchen. And if you’ve been wondering if I eat all of this on the FASTer Way…… A B S O L U T E L Y.
The Buffalo Chicken Tater
Goodness I made this for lunch today and holy smokes was it so savory, tasty, and E A S Y. Chock full of protein, you can’t beat this flavorful dish.
Shredded Chicken ( I used leftover rotisserie)
Sweet potato
Avocado Oil
Cinnamon
Primal Kitchen Buffalo Sauce and Ranch
Green Onions or diced celery (optional)
I microwave my tater to keep things efficient. Rinse, poke holes, rub with avocado oil and microwave for 10 mins.
While cooking sweet potato, shred your chicken in a bowl and add the buffalo chicken sauce to taste.
Remove the insides of the potato into a bowl and give it a mash with your fork. Sprinkle with cinnamon.
Top with buff chicken and add a drizzle of ranch dressing. I topped with green onions for a crunch and kick. I could eat this on the daily! Speaking of eating on the daily, buckle up because my Protein Snickers Dates are D E L I S H!
Tomato Basil Spaghetti Squash
This was another easy, protein packed, and flavorful dish that had me coming back for seconds.
Spaghetti Squash
Avocado Oil
Shredded Chicken (I used rotisserie)
1 can of petite diced tomatoes
1-2 cloves of garlic minced
Baby Spinach
Salt, Pepper, Basil
Parmesan Cheese (steer clear my FASTer Way gals)
Poke holes in squash and get a leg up on roasting by tossing in the microwave for 4-5 mins.
Preheat oven to 425 and once microwaved, cut squash in half (be careful it’ll be steamy) and drizzle with avocado oil, season with salt and pepper and roast FACE DOWN on a baking sheet in the oven for 15-20 minutes.
While squash is roasting, sauté garlic in avocado oil. Add your tomatoes, seasoning, and bring to a boil. Once bubbling, reduce and simmer until squash is roasted.
Once roasted, remove seeds from squash and fork out the inside (will look like spaghetti). Add squash, spinach, and shredded chicken to the tomato sauce, mix together, serve and most importantly, E N J O Y.
Aunt Kitty’s Tuna Salad
1 can of tuna
Primal Kitchen Mayo
Wickles
Everything but the Bagel Seasoning
Romaine Hearts
Avocado Oil
Apple Cider vinegar
Celery Salt
Pepper
Parmesan Cheese (steer clear my FW friends)
Use your hands to break up the tuna into a mixing bowl (this is a nonnie tip and I swear it makes a difference). Add in all your fixings. Capers, Jalapeños, Red Onion, Dijon Mustard are other faves I’ll sometimes add.
Chop your romaine lettuce…I love these HANDY SCISSORS, drizzle avocado oil, apple cider vinegar, celery salt and cracked pepper… and toss! Add a heaping mound of tuna salad to the top and D E V O U R.
Beef Teriyaki Bowl
1-2 lbs of ground beef (I try to make extra for leftovers)
Broccoli Florets
Bell Peppers (any and all colors)
Shredded Carrots
Cauliflower Rice
Avocado
1-2 eggs
Avocado Oil
Salt & Pepper—Garlic Powder
***Regular Macro Day you can add this to jasmine rice or a sweet potato—avoid on low carb day FASTer Way friends!
Teriyaki Sauce (y’all know I eyeball—this is an estimate but add to it if you want more of a particular flavor)
1/4 cup of Coconut Aminos (or soy if you’re not gluten free)
2-3 tsp of rice wine vinegar
A shot of ginger paste
1-2 tsp of sesame oil
Brown the ground beef, season with salt and pepper—drain grease after doing so.
In a separate pan, drizzle avocado oil and sauté ALL the veggies—season with garlic powder. I steamed the broccoli a bit first in the microwave to save time. Another time saver is add the lid to the veggies so the steam will soften things up. Once veggies are cooked, add the ground beef, Teriyaki sauce and stir. Crack eggs on top of the veggie & meat mixture and close the lid to cook the eggs. Once eggs are cooked you’re ready to dig in. I added slice avocado for a dose of healthy fats and added a chili crunch drizzle. Man this was even better leftover! Enjoy all the eats, my friends….remember to make leftovers for easy access throughout the week. PS: if you’re curious and want to learn more about MACRO TRACKING, I’m coaching another round of FASTer Way on March 24th and would love to have you join in on the fun! PS: looking for more Macro Friendly Meals? Be sure to check out this post!
Breakfast for Lunch!
Protein pancakes topped with fresh fruit, nut butter, side of sausage.
I blended:
1/2 banana
2 eggs
2 scoops of Ritual Protein
1/4 cup of oat flour (could use almond)
Cinnamon
Splash of almond milk
Topped w/berries, remaining 🍌, and nut butter drizzle
This is such a simple yet flavorful (low carb) meal.
Salmon Filets
Avocado oil
Broccoli florets
Salt
Pepper
Paprika
Garlic powder
Lemon
Preheat oven to 400 degrees.
Rub salmon filets with avocado oil and heavily season with Salt, Pepper, Paprika and Garlic Powder (you can also rub minced garlic on filets)
Place on parchment lined paper/baking sheet and cook for 12-15 mins (depending on thickness)
Once cooked, squeeze allllll the lemon on salmon!
While salmon bakes, steam your florets….i microwave in a shallow dish with a bit of water in bottom of the bowl and cover with a damp paper towel—-the mushier the better. Once cooked chop it up….almost to a rice consistency….squeeze ALLLL the lemon (again), sea salt, pepper and garlic powder!
Not much to this recipe but packs a protein punch…..grill your patties, fry your egg, and roast your taters (I like to season with chili lime and cinnamon)….assemble and voila—-no doubts you’ll hit your protein goals!
Prosciutto Arugula Salad
Inspired by one of my faves at Napolese here in Indy, this salad is quite simply the easiest and most delicious low carb dish.
Line your plate with prosciutto. Top with arugula tossed in avocado (or olive) oil, apple cider vinegar, cracked pepper, and garlic OR celery salt. Add parm if you’re feeling feisty (avoid my FW crew)!
Johnny’s Reverse Sear Ribeyes
Johnny’s Ribeye (we like a thick cut)
Salt Brining — heavily salt both sides of steak and toss in fridge uncovered for 4-6 hrs (this step is optional but I swear it elevates the steak)
Toss steaks on cookie sheet into oven 250 degrees until internal temp is 100 degrees approx 20-30 mins depending on steak thickness
Sear 90 secs on each side (he flips every 30 secs) in cast iron skillet HOT with avocado oil (internal temp will be about 120 but will rise as steaks sit)
Let sit for about 5 mins——Slice and serve family style —- add a few fried eggs on top to up the protein ante.
Nut Butter Protein Bars
Holy Smokes are these INSANELY delish and take no time to whip up.
Ps: If the texture is too dry, you can add extra Greek yogurt or even a little water.
Base:
1.5 cups oat flour
½ cup nut butter MELTED
2-3 scoops protein powder
¾ cup ( lactose free) Greek yogurt
¼ cup honey
1/4 cup of flax seed
I SIFTED the above dry ingredients then added the wet
Chocolate Topping:
¼ cup melted coconut oil
½ cup cocoa powder
2 tbsp maple syrup
Instructions
Mix the Base: Combine all base ingredients (I sifted the dry then added the wet). Set aside a little for topping.
Flatten, Press, and Spread into a lined 9x9-inch pan.
Chocolate Topping: Mix melted coconut oil, cocoa powder, and maple syrup until smooth. Pour over the base and smooth out.
Crumble remaining dough on top, sprinkle with salt flakes, and freeze for 20 minutes.
Cut into squares/bars and store in freezer—you’ll want to defrost before eating just a bit!
