My Favorite Kitchen Tools

Here’s the Links to My FAVORITE Kitchen Tools that make cooking EASY!

BRITA

Great for keeping hydrated!


VEGETABLE DICER

GREAT for salad toppings & making chili!


MANDOLIN SLICER

Great for making potato, zucchini, carrots, or cucumber chips!


FOOD SCALE

I’ve used this scale for YEARS! Always accurate and not a battery drainer!


MINI BREAD LOAF PAN

Great for recipes like my Cauliflower Cheese Bread or making my 100 Calorie Cupcakes into mini loaves!


ANOVA SOUS VIDE

The EASIEST way to cook protein without drying it out or burning it! Looks complicated but is seriously SO simple!


DONUT SILICONE MOLD

I LOVE using Silcone Molds to make Microwave Donuts! You can get my recipe for the donuts here!


GLASS MEAL PREP CONTAINERS

So sustainable & photograph well πŸ˜‰


3 COMPARTMENT GLASS MEAL PREP CONTAINERS

Just got these for preps that have foods I don’t want to touch!


FOOD PROCESSOR

Forget getting an expensive smoothie blender for THICK smoothie bowls! I’m showing a pic of what this food processor can do because it’s literally the BEST $30 I ever spent! No xanthum gum added! Click the pic for the smoothie bowl recipe and click HERE to get this amazing food processor! I use the chopped attachment for my smoothie bowls!

Aicok Hand Blender, 4 in 1 Immersion Blender with Mixing Beaker(800ml), Chopper, and Whisk, 12-Speeds, Multifunctional Blender with Anti-Splash Blade, BPA Free


NONSTICK FRYING PAN

I don’t have this exact one, but the price is great and I love that it comes with a lid! A nonstick pan is a NECESSITY for a Macro Balanced Babe because cooking with oil can get too high calorie!


MINI WAFFLE IRON

Love making protein waffles with this! Here’s a recipe for some πŸ™‚


KNIVES

I got this set as a gift a few years (though I have it in brighter colors) and they will work great!


MILK FROTHER

Great to make a warm protein coffee! I have it in Navy but could only find the white. I’m sure it works the same though πŸ˜‰


MINICUPCAKE PAN

LOVE this for making mini Macro Friendly cupcakes! Perfect portions!


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Protein Chocolate Lover’s Mug Cake

Want to satisfy that chocolate craving while also getting in some protein?! Then try out this SUPER easy and freaking DELICIOUS Chocolate mug cake!! Made from 2 ingredients it’s something that can easily satisfy anyone’s sweet tooth πŸ˜‹

Here’s what you need:

β˜‘οΈΒ Duncan Hines “Perfect Size for 1” Chocolate Lover’s Cake

β˜‘οΈΒ Quest Chocolate Milkshake Protein Powder (Or another chocolate protein powder that’s good for baking! Not all protein powders are created equal!

It’s funny because these mug cakes are advertise as the “perfect size for 1” but looking at the macros for one cake (300 kcal 4P/53C/9F) I would say that’s a dessert maybe better split into βœŒοΈπŸ˜†Β so that’s what I did…and then I added whey protein for more dessert volume and also to help make this a satisfying AND satiating dessert! Because protein is slow digesting compared to carbs, this is something that you could even have for breakfast (like i did 😜) and it could give you great energy for the day! So here’s exactly how I made it πŸ™‚

β˜‘οΈΒ Poured half of the Chocolate Lover’s Cake mix in a mug (I used a scale to weigh that it was half a serving of 36g) andΒ dded a scoop of Quest Chocolate Protein Powder (mix powders together) and then add 3.5 tbsp of water. The mix will be pretty thick!

β˜‘οΈΒ Add mix to a microwavable glass mug and microwave for 1 minute, pause for like 5 seconds, and then microwave for 25 more seconds.

β˜‘οΈLet cool and enjoy!

Macros: 259 kcal 24P/29.5/5F (Similar to a protein bar!)

I should also note that this protein packed dessert is also only $1.69 to make! I know that the concept is very similar to Mighty Muffins, but those can be $2.50 each AND this version has more protein and less fat πŸ˜ƒΒ But it was funny because I actually went to buy Mighty Muffins and saw these from Duncan Hines and that “This could be way more cost effective and just as delicious!” so I got these instead πŸ€—Β And I’m not knocking Mighty Muffins AT ALL! They’re good! I just think they can get a bit pricey.

Note: I tried to do a similar recipe (half cake mix and half protein powder) with other Duncan Hines Perfect Size for 1 flavors and it DID NOT work! I’m not sure if it’s because my protein powder wasn’t good for baking (it’s not quest) or if the flavors that aren’t chocolate (I tried the Birthday Cake and Blueberry Muffin) just don’t mix well with the powders or if I just need a better protein powder to mix it with πŸ€”Β Hoping to get some Quest vanilla powder to try out with it and I’ll keep you updated!

 

 

Rainbow Cauliflower Rice

OBSESSED with this Rainbow Cauliflower Rice which is so yummy and SO easy to make!

Ingredients make 4 servings:
🍚425 riced cauliflower (usually 1 bag)
🌈 1 chopped red bell pepper
🌈 1 chopped orange bell pepper
🌈1 chopped yellow bell pepper.
🌈1 chopped green bell pepper
🌈1/2 chopped red onion

🍚🌈Season with garlic salt and pepper and sautΓ© everything for 6-8 minutes in a nonstick pan and enjoy immediately or make for meal prep (like I did πŸ˜ƒ) and have throughout the week πŸ˜‹πŸ™Œ

Get the detail on this whole meal here!

Get the deets on this meal prep here!

Easy Sheet Pan Chicken Fajitas Enjoyed 2 Ways

Excited to say I’ve been experimenting with some new content where I make a basic recipe with protein and veggies and then show you guys how you can add in more carbs and fat πŸ˜ƒ this is typically how I build my meals for the week and I’ll focus on having higher carb meals around my workouts and higher fat meals at other times of the day to help with satiety and getting in those healthy fat nutrientsπŸ€— First up is chicken fajitas!

Add red onion to get the WHOLE rainbow effect!

The base of this recipe is 12 oz chicken and 4 sliced different color bell peppers marinated in a SUPER EASY Spicy Lime Sauce

Tip: Weigh your oils instead of using a measuring spoon, this can mean more accurate tracking.

The Spicy Lime Sauce is made from 1 tbsp olive oil, 1 tbsp cayenne, 1 tbsp minced Garlic, 1 tbsp cilantro, and lime juice from one lime. I mixed everything and then tossed my sliced peppers and chicken in it. If you’re not a fan of a lot of spice, then you could take out the cayenne and maybe just add a little mild chili powder πŸ˜‰

I baked my chicken and peppers for 25 minutes at 400 degrees (my chicken breast was pretty thick so if yours is thinner then you could do less time) this sheet pan then yields three servings 4 oz chicken and a little over a cup of peppersπŸ˜‹

To make a higher carb meal, I simply added some 90 second Mexican Rice from Market Pantry from TargetπŸ‘ŒπŸ™Œ I also added a little NF Greek yogurt as a sour cream replacement to help tame the heat πŸ˜…Β There’s TONS of 90 second rice options out there that can make this meal simple or you could keep it more traditional and make some rice yourself πŸ™‚ You could even do Rainbow Cauliflower Rice with this chicken to make it lower carb and more veggies!

To make a higher fat meal, I made lettuce tacos with romaine hearts and added a Wholly Guacamole CupΒ πŸ₯‘

 

Both were SUPER delicious, satisfying, and fueling in their own ways πŸ˜ƒπŸ€— Bookmark this for a family dinner, party, or your next meal prep! I split the rice into 3 portions which comes out to 3/4 cup below, and then 1 mini guacamole cup would go for each of the higher fat meals! You could also do just fresh avocado or half a guacamole cup if you wanted to bring the fat grams down!

How to Build a Macro Balanced Meal Prep

When it comes to counting macros (or even just wanting to be more healthy and balanced by eating more nutrient dense foods) meal prep is KEY to staying on track towards your fitness and health goals! But “meal prep” can be seen as something that is extremely time consuming or something can only be done by the most organized or creative cooks! But I’m happy to tell you that does NOT have to be the case!

Having readily accessible food in your fridge to fuel your fitness and health goals is ALL ABOUT just doing what you can with what you have!

Meal prep only needs to be as timely or creative as you want it to be! I’m serious! I have many “Little to No Prep Meal Preps”(which I have the links for at the bottom of this page) and I’ve also gotten extremely creative by meal prepping Bahn Mis & Tacos, Turkey Meatballs with Spaghetti Squash & Cauliflower Sushi, Fish Burgers & Stuffed Peppers, Tuna Cakes & Shrimp with a Quinoa Casserole, and Chicken Mushroom Risotto & Shrimp Burritos.

But no matter which route I take (and it can vary from week to week) You will notice a trend in my meal preps which comes down to these key food essentials that I make sure are always in my fridge and pantry from my preps because they keep me fueled and focused on my fitness and health goals! My Key Food Essentials are:Β lean protein, vegetables, greens, fruit, healthy fats, and complex carbs. And let me explain why these are key and how you can make sure you have them in your fridge or pantry!

Protein:

Protein can be the hardest macro for most to eat but it has the important job of helping to build and maintain cell structure and muscle mass, because of this it makes it very hard to be put onto the body as fat. It is also the most satiating macro which is why it can be the most important when dieting or just wanting to have stable energy levels. Because of these important roles, I’ve found it best to try to have at least 30g of protein at each meal. And in order to keep that consistent, I need always have some type of readily easy accessible protein in my fridge or pantry, here are my go-tos:

Chicken breast, turkey breast, lean ground meat(turkey, beef, or chicken), lean cut steak, canned tuna, white fish, egg whites, greek yogurt, edamame, lentils, tofu, tempeh, protein powder, and protein bars.

How to Prep Protein when you have time:Β 

  • An easy way to prep a lot of protein for the week is buy 16 oz of your desired protein and marinate it with lemon juice, garlic powder, salt, pepper, and maybe cayenne powder if you want a little spice!(Marinating protein with Frank’s Red Hot and a little lemon juice is an easy low calorie way to add a lot of flavor too!)
  • After it’s done marinating, an easy way to cook proteins is in the oven OR on the BBQ! In the oven you can just lay meat out on a foil lined sheet tray with 0 calorie cooking spray and bake (cook times vary but can be easily found online or you can contact me for a suggestion πŸ™‚ ) OR grilling protein can add A LOT of smoky flavor for no calories!
  • 16 oz will give you four 4 oz servings of protein which is equals to 20-26g of protein depending on the cut of meat, this is a solid protein foundation for any meal!

How to Get Protein when you DON’T have time:

Vegetables:

Packed with micronutrients and fiber, vegetables are another key essential to making us feel our best! And because they’re typically SO LOW in calories, then we can have a large amount of them without overdoing it on the calories πŸ™‚ When just looking at the overview of my meal preps, you will see that volume wise there is more vegetables than anything else! This is because I aim to have about 6 servings a day so I want to make sure I have A LOT on hand! I aim for this amount for my health AND because they can add so much more volume to a meal which can make it more filling and satisfying.

How to Prep Vegetables when you have time:Β 

  • Similar to protein, an easy way to prep a lot of vegetables for the week is to buy YOUR favorite veggies (This is important to making sure you will WANT to eat them!) chopping and marinating them with lemon juice, garlic powder, salt, pepper, and maybe cayenne powder if you want a little spice!
  • An easy way to cook vegetables is in the oven OR on theΒ BBQ! In the oven you can just lay them out on a foil lined sheet tray with 0 calorie cooking spray and bake (cook times vary but can be easily found online or you canΒ contact meΒ for a suggestion:) ) OR grilling vegetables you can either chop and place on kabobs, roast whole, and slice so that they don’t fall through the grill! BBQing can add A LOT of smoky flavor for no calories! Here’s also aΒ handy toolΒ for BBQing veggies!

How to Get Vegetables when you DON’T have time:

  • Getting Veggies in when you don’t have time to prep them comes down to either buying options that are Fresh and Pre-Cut and can be steamed in the bag or in a bowl with water to cook OR Pre-cooked and frozen so they just need to be reheated.
    • Here are some of my Pre-Cut go-to’s: Green Giant VeggiesΒ and Mann’s Veggies(these are at most grocery stores!) Trader Joe’s also has a ton of similar Fresh Pre-Cut Veggies with their Butternut Squash Zig Zags being one of the most fun and my favorite :).
    • For Frozen Veggies, my go-to is pretty much ANYTHING Birdseye! They have a lot of basic and seasoned options!
  • And veggie options that don’t necessarily require cooking: carrots, grape tomatoes, cucumber, snap peas, broccoli, cauliflower, mushrooms, and chopped bell pepper. Some of these just need a great dip to make a great snack! Check out my low calorie dip options which can make these veggies more enjoyable πŸ™‚

Greens:

Greens are another type of vegetable but since it can play a different role in meal prep I have it placed separately. I typically have 4-6 cups of greens a day with low calorie dressing which is why each week I will always either buy a small salad bag for each day of the week OR buy a HUGE bag and have about 1/4 a day.

Here’s more info about why a salad a day is great for keeping on track with your fitness and health goals πŸ™‚

My favorite bagged greens are: Ready Pac, Fresh Express, Little Salad Bar(from Aldi), and Trader Joe’s has a great variety too!

And if you go for the smaller bag a day option then try out this tip on enjoying it with less mess πŸ™‚

Fruit:

Packed with different kinds of micronutrients than vegetables means that getting in a serving of fruit daily is great for your health and a delicious way to fill your carb macros πŸ™‚ I will typically buy mine frozen to make protein smoothie bowls with OR fresh and have banana protein oats or a sweet yogurt dip with sliced applesΒ or strawberries! Fruits don’t really need prep, but I will suggest if you think they are doing to go bad more quickly than you will be able to eat them (like a browning banana) then throw them in the freezer to preserve them and use for a smoothie later on!

Healthy Fats:

Fats have the role of balancing hormones and other bodily functions, which is why it’s recommended that at least 20% of anyone’s caloriesΒ  be made up of fats. I typically like to stick with at least 25% to aid in that hormone balance and fat is also satiating so it helps with staying full and having balanced energy levels throughout the day. Besides complementary fats (like fats that are in more fatty proteins or fats we cook with like oils) most fats don’t need to be prepped. Fat rich foods: oils, nuts, nut butters, butter, avocado, egg yolks, cheeses. Besides avocado, fats can typically have a little bit longer shelf life so they can be purchased every other week (like eggs and cheese) or can last much longer than that (like nut butters and oils). I’ll typically also have peanut butter and EVOO in my cupboard and cheese in my fridge to have fats readily available, and alternate getting avocado or whole eggs instead of egg whites if I want something different for the week.

Carbohydrates:

Carbohydrates have the main job of supplying fuel for the body to move and recover. This is why I suggest to have a large amount of daily carb intake around my workouts so that IΒ  eat a good amount before the workout to have fuel for the workout, and then eat a good amount after to help with muscle recovery.

Carbohydrates are also broken up into two categories: simple and complex. And the easiest way to determine if a carb is simple or complex comes down to if it is higher in sugar then it is a considered a simple carb, this is because it can be simply broken down by the body to be used for fuel. This is why after having something with a lot of sugar, you may get a β€œSugar crash” later because your body quickly metabolizes the carbs for energy and then quickly feels drained and wants more.

Complex carbs are carbohydrates that are higher in nutrients and have more fiber in them. They are complex because it takes the body longer to metabolize and digest them which helps us in feeling fuller longer. This is why it’s best to have complex carbs be a majority of your diet as it helps with keeping fullness and hunger levels balanced.

Complex Carb rich foods: oats, potatoes, grains, legumes, fruit, whole wheat or multigrain pasta, bread, wraps, or tortillas. Simple Carb rich foods: candy, cake, chips, refined grains and flour products like white rice, white bread, wraps, tortillas.

And BOTH Simple AND Complex carbs can be in a Macro Balanced Meal Prep! While complex carbs are more nutrient dense, simple carbs can just be more fun! And sometimes having too many complex carbs when you’re having a lot of fruit and veggies can cause GI discomfort from having too much fiber (you can read about that here)

 

How to Prep Carbs when you have time:Β 

  • The same lemon juice, garlic powder, salt, pepper, and maybe cayenne powder if you want a little spice flavoring for protein and veggies can totally be used for carbs like rice, beans, quinoa, and potatoes! And cooking them stove top OR in the oven (pototoes) on a foil lined sheet tray with 0 calorie cooking spray and baked are great easy ways to cook them! (cook times vary but can be easily found or you can contact me for a suggestion πŸ™‚ )
  • Pasta salad can be a fun carb meal prep idea too! Here’s a Macro Friendly Pasta Salad recipe I’ve made before πŸ™‚
  • Overnight oats can be great to prep for the week too! Check out my Salted Caramel Apple Protein Oats and Strawberry Short Cake Protein Oats recipes!

How to Get Carbs when you DON’T have time:


How to have a Successful (and not wasteful) Grocery Haul!

Now that you’ve read about the key essentials to a Macro Balanced Meal Prep, you may be feeling motivated but also maybe a little overwhelmed on how to get everything you need. Below you’ll see a “Macro Balanced Grocery List”Β of the foods discussed which you can either print and circle what you want to pick up the next time you go to the store OR write your own list by picking a few from each category.

Here’s Suggestion on what to get from each category that should last for at least 4 days of meals:

  • 2-3 forms of protein (maybe one to prep and a few not to) ex: chicken breast, nonfat greek yogurt, and protein powder
  • 2 forms of carbohydratesΒ (maybe one to prep and one not to) ex: rice and pita bread
  • 2 forms of fats (one with a shorter shelf life and one with a longer one) ex: avocado and nut butter
  • 4-5 types of vegetables (can vary from needing to prep or not) ex: asparagus, zucchini, and cauliflower could be prepped, grape tomatoes and cucumber don’t need prep
  • A couple small bags or 1 large bag of greens
  • 1-2 types of fruit (depending on portion size 1 type of fruit good be good) ex: A couple bananas or apples or 8 oz berries
  • Extras/Fun Foods: Here you can add seasonings, lemons/limes, salad dressings, ice cream, cookies, and anything else you may need for the week πŸ˜‰

Here’s a great example of what I mentioned above can look like! Click here to see the original post.

Macro Balanced Grocery List

I hope you find this helpful in being able to grocery shop with confidence and set up your fridge and pantry to hold foods that fuel your fitness and health goals best!


“Little to No Prep Meal Preps” with pre-prepared proteins, veggies, and carbs:

Pork & Chicken with Cauliflower & Butternut Squash

Pre-Cooked Chicken with Frozen Veggies & Turkey Wrap with Salads (1)

Pre-Cooked Chicken with Frozen Veggies & Turkey Wrap with Salads (2) (Different Types)

20 Minute Meal Prep: Turkey Burgers with Zig Zags & Chicken, Veggies, and Rice Bowls


Still feeling overwhelmed with how to properly shop or what macros are best for your fitness and health goals? Check out my Macro Calculation with Optional Meal Ideas services in which I’ll calculate your macros and give optional meal ideas with food quantities that fit YOUR macros! I’ll have you fill out a “Food Faves” List (which this Macro Balanced Grocery List was adapted from) which lets me know all the type of foods YOU enjoy so that I can make 50+ Meal Ideas for you! This can mean not even needing to track macros at all, since you will be given a complete list of multiple options for Breakfast, Lunch, Dinner, and Snack(s)! Please feel free to message me below if you have any questions or if you’re interested in receiving Nutrition and/or Personal Training Guidance!

Stay fit!

 

Vegan Chocolate-Peanut Butter-Banana Pancakes & Waffles

Chocolate, peanut butter, and banana pancakes and waffles…that are vegan?! πŸ˜³πŸ˜πŸ€€πŸ‘Œ

Β I used this vegan protein smoothie powder from Vega mixed with banana, peanut butter, and almond milk to make them!

2 Scoops

60g Banana

20g Peanut Butter mixed with 3/4 cup almond milk and 1/2 tsp of baking power

Cooked mini pancakes in a skillet and mine waffles in my mini waffle iron.

Macros: 365 calories 36P/29C/12F for the whole plate!

Peanut Butter Protein Toast

2 tablespoons of Trader Joe’s Crunchy Peanut Butter with Flax and Chia Seeds spread on 2 slices of P28 bread πŸ˜‹πŸ™ŒπŸ₯œ

P28 foods are packed with protein (28g for 2 slices of bread) so it makes it easy to enjoy well balanced toast without having to add on any other type of protein πŸ‘ their bread is a lot more dense though so I like to toast it to make it super crunchy instead of chewyπŸ‘Œ

Protein French Toast with Crunchy Peanut Butter

Seriously OBSESSED with egg white French toast with crunchy peanut butter 🀀🍞πŸ₯œπŸžπŸ₯œπŸžπŸ₯œπŸžπŸ₯œπŸžπŸ₯œπŸžπŸ₯œ

This can also essentially just be made into peanut butter sandwiches with French toast bread πŸ˜›

Either way this combo is bomb πŸ’£ so I thought I would share πŸ‘Œ

First, white bread is not the enemy πŸ™…πŸΌ as long as you’re getting fiber and other nutrients throughout the day. The reason multigrain or wheat bread is “better” is because it is higher in nutrients and fiber, but since my fiber goal will be hit with my other meals (and also getting 3g of fiber from the pb) then I’m actually wanting to enjoy foods with less fiber so I can avoid stomach discomfort. πŸ‘ With that being said, you can totally enjoy this recipe with multigrain, wheat, or any kind of bread alsoπŸ˜ƒπŸ˜‰

So you guys know I LOVE to preach about volume eating, so cutting off the crusts of bread (which is the denser part) allows me to get 6 pieces of French toast for the same amount of grams as 3 slices of bread with crust πŸ‘Œ and since this bread was only $.85 (from Aldi) I don’t mind tossing the crusts.

The rest of the process is pretty simple by just pouring egg whites and mixing with cinnamon in a flat bowl, dipping bread in the mixture, and then cooking it on a medium heat flat pan. Then I just spread what comes out to 2 tbsp of PB on each slice and enjoy πŸ˜‹πŸ˜‹ The reason I love to use egg whites for this recipe instead of regular eggs is because not using the yolks saves so many fat macros for peanut butter! πŸ™Œ

And I loveeee the crunchy pb with flax and chia seeds I used from Trader Joe’sπŸ™Œ adds such a great texture πŸ˜›