I'M BACK! So it has been 3 months since my last blog post, but for good reasons. 1. I traveled all around Europe with my two friends from the Netherlands all the way to the south of France to Italy and Spain and back to Miami. It was amazing and I still miss the gelato I had in Italy and all the great Belgium beer. 2. I started medical school, and so far it is going amazing. I have made great friends who I have had some awesome times with so far, and I am enjoying school because I am learning all about subjects that will allow me to accomplish my dream of being a physician. So now that I am adjusted, I thought it was time for a new blog post.
When people tell me they are too busy to meal prep I get very confused. To me, the busier I am the more I HAVE to meal prep. It saves me time! If you are busy then meal prepping should not be seen as something you don't have time for, but something that will save you time later on in the week!
Here is my quick guide to meal prepping for anyone with a busy schedule (like full time students!)
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Who says having cake needs to be unhealthy? Last night when I wanted to satisfy my sweet tooth, I went into the kitchen and whipped up a mugcake, or a personal sized cake you cook in a mug. I had some coconut flakes on hand and lemon juice, so I decided to experiment and my finished product came out delicious. This mugcake takes less than 5 minutes to prepare and only 1-2 minutes to cook. Plus there are no refined sugars and its of course PACKED with protein! It fit into my macros perfectly. I hope you enjoy this recipe next time you are looking for something sweet and healthy. IngredientsMug Cake Ingredients:
Icing/Topping Ingredients:
Instructions
Macros
Calories: 315 Fat: 13 g Carbs: 16.5 g Protein: 33.5 g Fiber: 4.5 g A yummy cake with no refined sugars, 33.5 g of protein, and that's high in fiber? Who knew cake could be perfect for your fitness goals! :) Never give up, Leighann I have finally perfected one of my favorite creations and I had to share it with you! First off, if you have not enjoyed the wonders of spaghetti squash or nutritional yeast, you need to start ASAP. Because I do not buy pasta or cheese often and tend to eat them on special occasions, I found myself missing meals like mac and cheese. Although I am not strictly paleo, I do find I am very intolerant of dairy (with the exception of greek yogurt luckily) and like to stay away from processed white flour based foods for my health. Spaghetti squash as come to my rescue as a great substitute for traditional spaghetti. It is very simple to make and super tasty! Nutritional yeast is a nutrition packed food that makes a great substitute for cheese due to its cheesy and savory flavor. I use the flake version that is sold at my local Whole Foods, but it also comes in a powdered form sold at many grocery stores. It is very high in B-vitamins, folic acid, selenium, zinc, and protein. It is also low in fat and gluten-free. Two heaping tablespoons provides 8 grams of protein and 4 grams of fiber. I often sprinkle nutritional yeast on my eggs, sautéed veggies, and popcorn when I am in the mood for a cheesy flavor and it always does the trick. Now I have harnessed the cheesy flavor of nutritional yeast and noodle-like texture of spaghetti squash to create a protein packed version of a classic and delicious dish that is dairy free, gluten free, and Paleo approved. I present you with my Beef & Spaghetti Squash Mac & Cheese. Ingredients
Directions
I also made a side of kale sautéed in coconut oil for some extra veggies and then placed my mac and cheese on top of it. It was absolutely delicious :)
Check back soon for some more easy, mouth-watering recipes! xoxo, Leighann I made overnight oats for the first time recently after wanting to try them for a very long time, and let me tell you, I am glad I finally did! I went to weightlifting at 9:30 this morning and when I came back after a long workout of snatch, cleans, squats, and prowler pushes, I had THIS waiting for me, delicious & already prepared. Overnight oats are so simple to make that I will definitely be experimenting with different flavors and combinations so I can have them to eat for breakfast or after my workouts during the week with no cooking involved.
If you love Quest Bars like me, but get bored just eating them out of the wrapper, then I have another simple recipe that will turn your usual snack into a delicious treat. This amazing recipe took me less than 10 minutes to make and it gave me a whooping 56 g of protein! Now that is a protein packed snack or dessert. Plus it only took me 4 ingredients to make. Beware: you might think you are actually eating real cake batter and cookies. That is just how yummy this Quest Creation was!
Brisket is not only a delicious slab of meat, but very easy to make. I love the fact that I can put it in the oven while I do homework or other chores around the house, and a couple hours later, when my house starts smelling like a blend of spices and meat, my dinner is ready to eat!
I went to Costco and bought a 5 lb flat cut brisket. Cooking times will vary according to how much your brisket weights, but for me I used the 1.5 hours per pound method for a total of 7.5 hours and it came out perfect. This is based off of cooking it at a low 250 degrees, the right way to cook your brisket and ensure it does not come out tough and chewy. It is worth it to let it slow cook than to save a few hours of cooking time. You can trim the brisket if you like, but I did not as there was not much fat to be trimmed from my flat cut. I always know it's going to be a great day when a new Bodybuilding.com order arrives at my doorstep! Currently, they are having a sale I just could not pass up: buy two Cellucor 2 lb protein powders, get 1 free. That means 6 pounds of protein for $60, when I usually get 5 lbs for that price if I'm lucky. PLUS I am the type of person who likes to try a little bit of everything (tapas or going out for sushi with friends who like to share is my perfect type of dinner). Now I can switch up the flavors when I want, and don't run the risk of getting sick of a delicious protein powder just because I am eating the same one every post-workout meal. Along with a box of White Chocolate Raspberry Quest Bars and my FREE shaker cup, I received 1 tub of Peanut Butter Marshmallow, Whipped Vanilla, and the new exclusive flavor (that was recently back ordered until February) COR-Fetti Cake Batter <3
Bruschetta is one of those foods I rarely get to enjoy, but when I do it makes my Italian taste buds sing. Traditionally, bruschetta is made with tomatoes, basil, garlic, olive oil, S&P, and balsamic vinegar, served on top of a fresh, warm baguette rubbed with more olive oil and garlic. Yeah, sounds amazing I know. Well today I thought I could spin this into a salad with the superfood kale as my base and, of course, some protein for my lunch today.
Kale is a vegetable I make sure I eat at least once a day, and I love it in my salads. It is very high in calcium, iron, fiber, and antioxidant vitamins A, C, and K. It also supplies one of the highest amounts of vitamin K, a total of 684% in 1 cup of chopped kale. Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition, and is important for bone health and normal blood clotting. Anyways, the result of this salad was so delicious I had to share this creation with you all immediately! Here is my recipe for Turkey and Kale Bruschetta salad. I always wondered how I could make a delicious substitution for regular ice cream without an ice cream maker or having bananas be the base. Then it occurred to me that I could probably freeze greek yogurt and make frozen yogurt just like that. So with some validation from other food bloggers I discovered it was indeed that simple, but it was certainly missing something I try to eat at every meal: PROTEIN. So now I share with you, my fitness family, my effortless and delicious recipe for vanilla frozen yogurt and questbar cookies for when you need a healthy way to satisfy that sweet tooth.
I spent a couple hours in my kitchen this morning experimenting on how to make a new and simple protein packed snack. These are also full of healthy fats, making it a great high protein and fat pre-workout. I came up with two versions, both equally delicious! The first requires just THREE ingredients. The second version is a bit more complex using a couple more ingredients. Both have NO BAKING required! Lastly, I tried baking some of these into protein cookies and they came out pretty good, just not as sweet as you would expect a cookie to be. Still, I will explain how to perfect this recipe by what I should have done to make these cookies even better than my first attempt :)
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Meet LeighannI am a 26 year-old competitive Olympic weightlifter who loves to learn and talk about anything involving nutrition and exercise. My passion is to help others live at their full potential as a future surgeon of the 2018 medical school class. The journey towards health & happiness looks different for everyone, but I hope to help guide and inspire you, wherever you may be on yours. Welcome to my healthy food & fitness blog! Archives
October 2014
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