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!




6.01.2017

Spicy Turkey Chili



I have been trying to switch up my meal prep lately; I've been getting burnt out on my staples of chicken, rice, and spinach. That was my go to for many weeks, just because I had over-committed myself and was short on time. I posted this recipe a few days ago on IG, this is fairly simple to make, and I did almost all of it in my crock pot. Enjoy! 

Recipe: 
4 lbs 99% lean ground turkey
1 onion diced
1 - 32 oz can pinto beans
1 - 32 oz can black beans
1 - 32 oz + 16 oz can low sodium diced tomatoes
16 oz water (could swap chicken stock here)
3-4 diced fresh jalapenos
2 tbsp cumin
2 tbsp chili powder
1 tbsp paprika,
1 tsp cayenne
2 tbsp garlic powder,
salt and pepper to taste.

  1. Brown all the turkey in a pan and then add all ingredients except jalapenos to the crock pot.
  2. Cook on low for about 4 hours, stirring occasionally. 
  3. Top with jalapenos and enjoy! 
This made me about 12 approximately even servings, Macros: 303 calories, 1.3 g fat, 27.8 g carbs, and 45.5 g protein. I topped mine with some rice and a sprinkle of cheese since I am still on my bulk, but the plain recipe is very diet friendly. Like and comment below!



5.21.2017

Chocolate-peanut butter protein banana bread



I have hinted a few times on social media that I've had the intention of sharing more meal prep tips and recipes. I recently cut down on some of my personal commitments, so I had a little more time this weekend to put together a list of some recipes I'd like to share. Rather than doing a long exhaustive post, I'm thinking that it will be more of an ongoing weekly process where I share a favorite recipe or tip of mine. 

This week's recipe is a tasty protein banana bread (with peanut butter and chocolate!) that is a great snack and requires minimal ingredients! 

Recipe: 
1 1/2 cups Jay Robb Chocolate protein
2 ripe bananas
2 eggs
1/3 cup coconut oil
1/2 cup whole wheat or all purpose flour
1/2 cup almond milk
1 tsp baking soda
1 mini pack hershey's chocolate drops (could swap ~1/2 cup chocolate chips). 

Mash the bananas with a fork and mix all ingredients together. Grease bread pans with butter or cooking spray. Bake at 350 F for approximately 15-16 until a toothpick inserted in the middle comes out clean. I cut each pan into six slices (12 total), so macros per slice are approximately 177 calories, 13.4 g carbs, 9.8 g fat, and 11.1 g protein. Enjoy!

3.20.2017

5 Things I learned doing my first bikini competition


Hello there, it's been a while! I have been apologizing for my lack of consistency on here since 2015ish (omg), but I think I'm finally in a place in my life where I can commit to more consistent content on here. Last July, I made a big change and left my job of three years; I was working as a geologist/project manager in the environmental industry, and I was constantly on the road doing field work. That job, as great as it was for my career, made it hard to balance work and a personal life. Now that I have more regular hours, still working full time as a project manager, I was able to compete, and feel like I am a more balanced, well-rounded individual. 

My prep was a 12 week cut, and prior to doing this show I was lifting 3-5 times per week and doing NO cardio. I had in my mind I wanted to compete, and I am naturally thin with a fast metabolism so in my head I was prepping/"bulking", which maybe gave me a bad excuse to eat a little crummy in the early fall last year. I started early November 2016, and my show date was February 4, 2017, and I only cut during the 12 week process. I was a little skinnier than I would have liked (<130 lbs, 5'11" tall), but it's a marathon, not a sprint, and I will get there with time, consistency, and proper nutrition. Bikini competitions have become so popular, I think largely due to social media, so I thought I would share some lessons I learned along the way. Here are 5 things I learned that may not be as obvious as just hiring a coach. 

1) Show up. 
That doesn't just mean be present, it means never missing a workout, following your plan (or the plan your coach gives you) to a T, and not letting excuses get in your way. You started the process for a reason, and not giving anything but 100% is really only short-changing you.

2) Your prep will vary from person to person. 
Depending on your starting point, and your bodies natural metabolism, your workouts and meals may be drastically different to what you see your friends or those on social media doing. Some people are carb sensitive with slower metabolisms, and have to do a lot of cardio to get results, understand that the journey will be difficult regardless and don't drive yourself making comparisons to others. 

3) Plan! 
As a full time project manager, planning is ingrained in the way I life my life. Failing to plan is planning to fail, as the saying goes. Set aside time every week to go grocery shopping, and pack meals and workout clothes the day before so there are no excuses to skip, or no rushed mornings or potential missed meals. For me, there were days where I would go to the gym before work, go to work, and then train a client or two in the evening, all without going home, so I needed all my meals with me as soon as I stepped out the door. Spend time thinking about your schedule, and anticipate issues before they come up. Even at a micro level, I would look at my calendar at work in the morning, anticipate my meetings for the day and try to time when I would be able to get meals in roughly every 2.5-3 hours.

4) Stay mentally positive by focusing on why you started. 
Everyone has different reasons for wanting to compete, and on the days where your carbs are low and your energy is sapped, focus on what originally motivated you to take on this challenge. For me, this was something I aspired to do for several years, and other than the temptations of dieting through the holidays, I did not struggle with motivating myself. All I had to do was think back to all the times over the last three years I had thought about competing, and remind myself I am lucky to be in a position in my life where I was able to pursue this goal. Tap into whatever drove you to compete and let that feed your spirit, even if your tummy is grumbling. 

5) Give yourself a break (when possible). 
I had a couple cheat meals (sanctioned by my awesome coach @doritodale), and they definitely helped remind me that food is just that, energy for your body. Some tastes better than others, but pasta and sweets, or whatever your food of choice may be, will still be there when you're done. Be kind to yourself, and keep in mind that the cut and the discomfort is temporary, and you can push through it if you want to. 

I would love to hear from any of you lovelies that may have competed, and what your experiences were like. Comment below or follow me on social media (insta: @chicinseakers, snapchat username: chicinsneaks).



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