#Superbowl party snack idea number 2 » Southwest extra lean turkey meatballs, mozzarella, kale and sweet potato kabobs. Easy, clean and delicious! (traduccion abajo)

Each kabob has approximately 1.5g of ground turkey meat. Perfect way to keep protein high while still incorporating some carbs with the small sweet potato wedges and low fat mozzarella cheese.

Meatballs seasoned with paprika, garlic, salt, pepper, red onions, diced bell peppers.

Approx macros per kabob: 70 calories, 12g protein, 3g carbs, 3g fat

Comida numero 2 para la fiesta de Superbowl:  » brochetas de albóndigas de pavo sin grasa, queso mozzarella, la col rizada y papa dulce. Facil y delicioso!

Cada brocheta tiene aproximadamente 1,5 g de carne molida de pavo. Es la manera perfecta de mantener una dieta alta en proteínas, y incluir los carbohidratos complejos como las cuñas de la papa dulce y grasa como el queso mozzarella bajo en grasa.

Albóndigas estan sazonados con pimentón, ajo, sal, pimienta, cebolla roja, cortada en cubitos pimientos.

Macros Aprox por cada brocheta: 70 calorías, 12g de proteínas, 3g de carbohidratos, 3g de grasa

#Postworkout meal: Loaded sweet potato with organic raw honey, almonds & strawberries, baked corvina sea bass, braised rapini. Cost effective, delicious and healthy meal. Boom. (traduccion abajo)

Rapini is in the broccoli family - it has a strong taste like collard greens (to me) and is delicious. This was ON SALE so I bought it. Ball on a budget!

I lightly sprayed a skillet with olive oil and tossed the rapini in it and seasoned with garlic and Bragg’s Liquid Aminos. I seasoned the corvina with garlic, pepper and cumin.

Recipe for stuffed sweet potato: Carve out contents of sweet potato and mash in a bowl. Add in cinnamon and 1tbsp Greek yogurt. Place mixture back in sweet potato and add 2 chopped strawberries, 1 tbsp almonds and 1 tbsp organic raw honey. This is a good combo of simple and complex carbs post workout to replenish glycogen in the muscles and stop you from shaking.

Approx macros for my meal including 150g sweet potato, honey and 7oz corvina: 385 calories, 38g protein, 48g carbs (17g from honey), 3g fat

Comida después del entrenamiento: papa dulce cargado con miel orgánica cruda, almendras y fresas, corvina róbalo cocido al horno, rapini estofado. Una comida con menos costos, delicioso y saludable. Boom.

Rapini es parte de la familia de brócoli - tiene un sabor fuerte como la col rizada (para mí) y es delicioso. Este estaba a la venta, así que lo compré.

Rociar una sartén con aceite de oliva y poner la rapini en ella y sazonar con ajo y Aminos líquidos de Bragg. Condimentar la corvina con ajo, pimienta y comino.

Receta de papa dulce relleno: Tallar contenido de camote y mezclar en un tazón. Añadir la canela y 1 cucharada de yogur griego. Colocar la mezcla de nuevo en la papa y añadir 2 fresas picadas, 1 cucharada de almendras y 1 cucharada de miel cruda orgánica. Este es un buen combo de carbohidratos simples y complejos para reponer el glucógeno en los músculos y que deje de temblar.

Macros aprox para mi comida, incluyendo 150g de papa dulce, miel y corvina 7 oz: 385 calorías, 38g de proteínas, 48g de carbohidratos (17g de miel), 3g de grasa

Superbowl game watching meal idea: Smoked salmon sliders on toasted whole wheat buns with tomatoes and arugula, baked sweet potato chips. (traduccion abajo)

NOTE: I realize many people like to indulge during the #Superbowl. I do not encourage this, but it is a reality. Just try to eat as clean as possible, including baked sweet potato chips (store bought), fresh raw veggies and fruits.

#Recipe: (1) Bake 6oz raw wild salmon in the oven using smoke seasoning and fresh lemon. (2) Once it is baked, mash it into a bowl and add 2 tbsp fat free Greek yogurt, 1oz goat cheese, 1/4 cup diced red onion, fresh lime juice. (3) Mix.

Approx macros for one using 3oz salmon and whole wheat slider buns: 221 calories, 18g protein, 17g carbs, 5g fat

Comida para la fiesta de Superbowl: bocadillitos de salmón ahumado sobre panes tostadas de trigo integral con tomate y rúcula, “papas fritas” al horno de papa dulce.

NOTA: Me doy cuenta de que el #Superbowl es un momento (en los EEUU) en que mucha gente disfrute mucha comida. No animo a esto, pero es una realidad. Simplemente tratar de comer lo más sano posible, incluyendo estas “papas fritas” al horno de papa diulce (comprados en la tienda), verduras frescas y frutas crudas.

#Receta: (1) Hornear 6 oz salmón salvaje crudo con condimento ahumado y limón fresco. (2) Una vez que este cocido al horno, mezclar en un tazón y agregar 2 cucharadas de yogur griego sin grasa, 1 oz queso de cabra, 1/4 taza de cebolla roja picada, jugo de limón fresco. (3) Mezclar.

Aprox macros con 3 oz de salmón y pan tostada de trigo integral: 221 calorías, 18g de proteínas, 17g de carbohidratos, 5 g de grasa

Friendly reminder to eat your fruit this morning and take some for #lunch and #preworkout snacks! Here is a stack I made 2 weekends ago to hopefully motivate you to eat more fruit (instead of candy bars). Boom! (traduccion abajo)

Fruit stack here is oranges, apples, pear and pineapples. Tons of nutrients, vitamins and natural energy.

Recordatorio para comer fruta esta mañana y tomarla para almuerzo y meriendas antes del entrenamiento! Aquí está una pila que hice hace 2 semanas para animar que puedas comer más fruta (en lugar de caramelo). Boom!

Pila de fruta aquí es naranjas, manzanas, peras y piñas. Toneladas de nutrientes, vitaminas y energía natural.

Meal 3 (Lunch): Spicy #chicken with wild ruby red rice and bulgur, kale and pepitas. Easy to make, prep and devour! (traduccion abajo)

Cook red rice and bulgur using water and no sodium chicken broth with a little garlic for added flavor. Bulgur wheat is a great add to your diet. It is low in fat, high and fiber and has been known to help inflammation.

Approx macros for my meal using about 1/3 cup ruby red rice, 1/8 cup bulgur wheat, 5 oz chicken breast, 1/8 cup pepitas: 346 calories, 36g protein, 29g carbs, 11g fat (8g from pepitas)

Comida 3 (#Almuerzo): pechuga de pollo picante con arroz rojo rubí y trigo bulgur, la col rizada y pepitas. Fácil de hacer, preparar y devorar!

Cocer el arroz rojo y bulgur con agua y caldo de pollo (bajo en sodio) con un poco de ajo para darle más sabor. Trigo bulgur es un gran complemento a su dieta. Es baja en grasas y alta en fibra y se ha sabido para ayudar a la inflamación.

Aprox macros para mi comida con aproximadamente 1/3 taza de arroz rojo rubí, 1/8 taza de trigo bulgur, 5 oz de pechuga de pollo, 1/8 taza de pepitas: 346 calorías, 36g de proteínas, 29g de carbohidratos, 11g de grasa (8 g de pepitas)

sandylieufit asked: What camera do you use to take your pics? BTW I AM IN LOVVEEE WITH YOUR BLOG! Good job!

Thank you for the note! Appreciate that. :) All pics are taken with my iPhone 4S.

***GUEST POST from fellow Fit Men Cook, Ben***

After Workout Grilled Eggplant Parmesan Sandwich

Alternating layers of Grilled eggplant, grilled chicken and fat free ricotta cheese blended with homemade pomodoro sauce, topped with a a grilled red pepper, fresh mozzerela cheese, and a couple of basil leaves on a fresh grilled whole wheat roll.

Approx Macros: 45g Protein, 60g Carbs, 8g Fat 

laurensgonepaleo asked: Hey! Love your blog :) I was wondering though--in your recipe for the zucchini waffle sandwich, you used amaranth flour...if we don't have that, do you think doubling up on almond flour or even replacing it with coconut flour will work? Thanks!

Absolutely! I’d use coconut flour instead of almond unless you’re cool with the high fat content. Also if u use coconut milk, you may need to add more liquid since stuff is generally thicker.

Yam & Chicken Quiche Not only is this delicious and healthy, but also a GREAT way to use leftover chicken from the week. The yam acts as the “crust” for the quiche. Ingredients: 4oz shredded chicken, 100g yam shredded (for the “crust”), 1/3 cup non fat cottage cheese, 1 tbsp Amaranth Flour, 1/4 cup diced red onion, black pepper, 1 egg, 2 egg whites, 1.5tbsp goat cheese crumble. Recipe:  Set oven to 365F oven. In a blender, add raw yam slices and blend until it is chunky.  Empty blender. Blend cooked (leftover) chicken until it is completely shredded. In a bowl, mix chicken, cottage cheese, flour, red onions, pepper, eggs, egg whites, goat cheese. In a baking dish, lightly spray with coconut or olive oil, then pack the bottom of pan with the shredded yam so act as the “crust.”  Push down and make sure it is packed in tightly. Pour contents on the bowl on top. Bake in the oven for about 20 minutes until egg has completely cooked. Eat and serve with arugula and/or your favorite greens.  Delicious! Approx macros: 45g protein, 33g carbs, 7g fat
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Yam & Chicken Quiche Not only is this delicious and healthy, but also a GREAT way to use leftover chicken from the week. The yam acts as the “crust” for the quiche. Ingredients: 4oz shredded chicken, 100g yam shredded (for the “crust”), 1/3 cup non fat cottage cheese, 1 tbsp Amaranth Flour, 1/4 cup diced red onion, black pepper, 1 egg, 2 egg whites, 1.5tbsp goat cheese crumble. Recipe:  Set oven to 365F oven. In a blender, add raw yam slices and blend until it is chunky.  Empty blender. Blend cooked (leftover) chicken until it is completely shredded. In a bowl, mix chicken, cottage cheese, flour, red onions, pepper, eggs, egg whites, goat cheese. In a baking dish, lightly spray with coconut or olive oil, then pack the bottom of pan with the shredded yam so act as the “crust.”  Push down and make sure it is packed in tightly. Pour contents on the bowl on top. Bake in the oven for about 20 minutes until egg has completely cooked. Eat and serve with arugula and/or your favorite greens.  Delicious! Approx macros: 45g protein, 33g carbs, 7g fat
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Yam & Chicken Quiche

Not only is this delicious and healthy, but also a GREAT way to use leftover chicken from the week. The yam acts as the “crust” for the quiche.

Ingredients: 4oz shredded chicken, 100g yam shredded (for the “crust”), 1/3 cup non fat cottage cheese, 1 tbsp Amaranth Flour, 1/4 cup diced red onion, black pepper, 1 egg, 2 egg whites, 1.5tbsp goat cheese crumble.

Recipe:

  1.  Set oven to 365F oven.
  2. In a blender, add raw yam slices and blend until it is chunky.  Empty blender.
  3. Blend cooked (leftover) chicken until it is completely shredded.
  4. In a bowl, mix chicken, cottage cheese, flour, red onions, pepper, eggs, egg whites, goat cheese.
  5. In a baking dish, lightly spray with coconut or olive oil, then pack the bottom of pan with the shredded yam so act as the “crust.”  Push down and make sure it is packed in tightly.
  6. Pour contents on the bowl on top.
  7. Bake in the oven for about 20 minutes until egg has completely cooked.
  8. Eat and serve with arugula and/or your favorite greens.  Delicious!

Approx macros: 45g protein, 33g carbs, 7g fat

Zucchini Protein Waffle Turkey & Apple sandwiches. Banging!! Waffle Batter ingredients: 1 egg, 1 egg white 2 tbsp pea protein 1.5 tbsp Almond flour 1.5tbsp Amaranth flour 1tsp baking powder 3/4 cup shredded zucchini 1/4 cup nonfat organic cottage cheese 1/8 cup water 1tbsp flax seeds 1tsp baking powder Your choice of seasoning in the batter - be creative! Approx macros of batter: 35g protein, 15g carbs, 8g fat  For the sandwich, I added 3oz low sodium turkey lunch meat, apple slices and organic Goat cheese crumble.  Add the ingredients according to your liking and suggested macronutrients.
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Zucchini Protein Waffle Turkey & Apple sandwiches. Banging!! Waffle Batter ingredients: 1 egg, 1 egg white 2 tbsp pea protein 1.5 tbsp Almond flour 1.5tbsp Amaranth flour 1tsp baking powder 3/4 cup shredded zucchini 1/4 cup nonfat organic cottage cheese 1/8 cup water 1tbsp flax seeds 1tsp baking powder Your choice of seasoning in the batter - be creative! Approx macros of batter: 35g protein, 15g carbs, 8g fat  For the sandwich, I added 3oz low sodium turkey lunch meat, apple slices and organic Goat cheese crumble.  Add the ingredients according to your liking and suggested macronutrients.
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Zucchini Protein Waffle Turkey & Apple sandwiches. Banging!!

Waffle Batter ingredients:

  • 1 egg, 1 egg white
  • 2 tbsp pea protein
  • 1.5 tbsp Almond flour
  • 1.5tbsp Amaranth flour
  • 1tsp baking powder
  • 3/4 cup shredded zucchini
  • 1/4 cup nonfat organic cottage cheese
  • 1/8 cup water
  • 1tbsp flax seeds
  • 1tsp baking powder
  • Your choice of seasoning in the batter - be creative!

Approx macros of batter: 35g protein, 15g carbs, 8g fat 

For the sandwich, I added 3oz low sodium turkey lunch meat, apple slices and organic Goat cheese crumble.  Add the ingredients according to your liking and suggested macronutrients.

Spicy Curry Chicken wrapped Asparagus & Red Bell Peppers, whole grain Ruby Red Rice, mixed berries

Recipe: (1) Set oven to 405F and cut chicken horizontally into thin slices like chicken scallopini. Use a meat mallet (if necessary) to further flatten the chicken.  (2) Season with curry powder, red pepper and cumin.  (3) Grab raw asparagus spears and cut red bell pepper into think slices.  (4) Wrap chicken around a small bundle of asparagus and bell pepper. (5) Place chicken on a baking sheet with the folded sides DOWN so that it bakes together and keeps the chicken wrapped around the asparagus.  (6) Bake in the oven for about 10 minutes (monitor to ensure it does not overcook). Boom!  Delicious and easy.

Approx macros: 38g protein, 37g carbs, 6g fat.

Baked Swai Fillet with Zucchini Linguine, Capers, Olive Tapenade & Cherry Tomatoes.

Recipe: (1) Set oven to 405F.  (2) Season swai fillet with your choice of seasonings. I used paprika, garlic rub, cilantro and fresh lemon juice.  (3) Bake in the oven for 8 to 10 minutes.  (4) To make the linguine, get a Julienne Shredder and shred a raw zucchini into a bowl.  (5) Add 1 or 2 tbsp olive tapenade to linguine and add cherry tomatoes.  Boom! Easy and healthy.

Approx macros: 37g protein, 11g carbs, 8g fat (from olive tapenade)

Flower Bomb Bowl: Protein Herb Mashed Purple Cauliflower with Flank Steak

1.5 cup mashed purple cauliflower has over 18g protein so it’s a vegan delight too! (of course without the steak) 

Recipe: (1) steam cauliflower until soft; (2) blend with your choice of seasonings and onions & herbs; (3) add hemp & pea protein powders.

Approx macros: 38g protein, 8g carbs, 7g fat

Mustard Glazed Pork & Shrimp with braised Kale and baked Yam “fries.”

Recipe: Season raw shrimp and pork with homemade mustard glaze, then grill in a pan; when it is almost finished cooking, add a cup of raw Kale to the mixture and cook until the Kale becomes soft.  You can also cover the skillet to “steam” the Kale. 

Approx macros: 40g protein, 34g carbs, 7g fat

Grilled Lemon Pepper Shrimp & Tomatillo with asparagus

Recipe: Season shrimp with Mrs . Dash Lemon Pepper, cumin & cilantro and grill in 1 tsp coconut oil.  

Approx macros: 33g protein, 8g carbs, 7g fat (from coconut oil)

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