4.21.2018

Hey fam, I have a new laptop, and am working on ways to share more of my recipes and meal prep with you all. Cooking and meal prep is one of the topics I get asked about most, so I am making more of an effort to share what I have learned over the years eating healthy and competition prepping.

Check out this video, and let me know if you have any questions in the comments! :)




11.05.2017

Chicken, sweet potato, and zoodle meal prep


This is a quick and easy way to make lots of healthy meals for the week. I have been on a competition-prep diet for the last 14 weeks, with about 2 more to go, so my food has been very simple and wholesome. 

However, once these meals are made, you could add salsa, guacamole, black beans, greek yogurt, or other toppings to customize it how you like! To prep big quantities of chicken, I put about ~4 lbs of chicken breast in my slow cooker on low with about 10 oz of water and spices. After draining the excess water, it comes out as a shredded texture which is really easy to portion out. '

I chopped and roasted the sweet potatoes on cookie sheets at 400 F until they were fork tender, typically somewhere in the ballpark of 20-30 minutes in the oven. Then, for the zoodles, I have a zucchini spaghetti maker like this one. I place them in my containers raw since the reheating in the microwave is typically enough to cook the zucchini. I topped these meals with fresh parsley, lemon juice, and pepper. Macros per container (4 oz chicken, 3 oz sweet potato) are approximately 21 g carbs, 31 g protein, 1 g fat. 



9.24.2017

Chocolate banana protein bread


I posted this AMAZINGLY tasty protein banana a couple weeks ago on my Instagram, and have been playing catch up and hadn't yet had a chance to post. Last weekend in particular, I was at the Olympia in Las Vegas, which was so much fun; but left me scrambling just to get in my workouts and meal prep since I am only about 4 weeks from my next bodybuilding competition. 

See recipe below: 
2.5 ripe bananas mashed or blended
1 cup quinoa flour
3/4 cup chocolate whey protein, I used Cellucor Cor-performance Whey in Molten Chocolate
1/3 cup coconut oil
1/4 cup almond milk
1/4 cup sugar free maple syrup
1 tbsp cocoa powder
1 tbsp honey (or stevia for less calories)
1 tsp vanilla extract
1 tsp baking soda
1 tsp cinnamon
1 tbsp sugar free caramel syrup (optional, but this is highly recommended!). 

Fold all ingredients together and bake at 325 for approximately 30-45 minutes until a toothpick inserted comes out clean. 

Macros per slice, recipe made 8 (353 calories, 22.5 g carbs, 13.5 g fat, and 9.7  protein). Enjoy!


8.06.2017

Mediterranean Greek Chicken Meal Prep




This is one of my favorite recipes I have made in the last few months!  The lemon juice makes the chicken extra juicy and tender, which is great for weekly meal prep when chicken can tend to dry out. 

Marinate approximately 4 lbs chicken breasts in:

  • juice of 4 lemons
  • 2 tbsp chopped fresh dill
  • 2 tsp dried oregano
  • 2 tsp tried thyme
  • salt and pepper. 
Marinate overnight and then put on skewers to grill or broil. Served with quinoa and vegetable medley. Enjoy!

7.21.2017

Chic in Sneakers on YouTube




Hey lovelies, I've been making a big push to generate more content and share more information about fitness, nutrition, and health go follow me on my YouTube channel Chic in Sneakers and don't miss out on any awesome tips, workouts, and info!

Have an awesome weekend :)

7.02.2017

Chicken Satay Meal Prep


Lately I've been on a kick switching up my weekly meal prep, and finding things that I won't get bored of after a few days. I spent several months this spring a little short on time, and after many weeks of eating chicken breast, rice, and spinach I was beyond tired of what I was eating! 

Chicken satay is something you would normally get from a restaurant, but this is a lightened up version (I did not make any of the yummy satay sauce, which is usually peanut butter-based, it's just where I am at with my diet right now). 

To make the chicken, you will need ~4 lbs of chicken breast cut in 1" pieces, a 2" piece of ginger root, 4 cloves of garlic, soy sauce, honey, and tabasco sauce. After cutting the chicken into pieces, but in a bowl or large ziploc bag to marinate with 6 tbsp honey, 1/2 cup low sodium soy sauce, 2 tbsp tabasco, garlice (minced), and ginger (peeled, and then grated). 

Let marinate at least 8 hours, and then grill or bake in the oven (375 for about a half hour). Enjoy!

I packed about 5 oz of chicken with 3/4 cup brown rice, 1-2 cups broccoli slaw topped with rice wine vinegar, lime juice, and salt and pepper. Macros for one of my meals are a ~50 g protein, 45 g carbs, 2 g fat.


6.04.2017

Two ingredient protein pancakes


Last week I posted this recipe on my Instagram story and on Snapchat. This is my favorite way to make simple, quick protein pancakes!

I used 2 cups birthday cake flavored Muscle Egg and 2 cups of Kodiak Cakes mix (protein packed) and then mixed and cooked like regular pancakes. If you want less dense pancakes, add ~1/2 cup of water to the batter. This recipe for me made 7 very very large pancakes, but I would recommend making smaller pancakes, such that the recipe makes closer to 10-15 cakes. The macros for 1 pancake of 7 I was ~149 calories, 1 g fat, 18 g carbs, and 15 g protein. 

Enjoy!





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