It's been a crazy week and it's only Wednesday. If you're looking for a little bit of sanity...try SPAGHETTI MADNESS.
Non-Vegan Version:
386 calories, 26g Protein, 39g Carbs, 11g Fat
1/2 cup (cooked) brown rice/quinoa pasta
1/2 cup light pasta sauce
3 oz. (cooked) 93/7 ground turkey
1/2 zucchini
Vegan Version:
356 calories, 26g Protein, 56g Carbs, 3g Fat
1/2 cup (cooked) organic green pea rotini
1/3 cup textured vegetable protein (TVP)
1/2 cup light pasta sauce
1/2 zucchini
Cooking up a little Valentine's Day treat for my sweetie, Chelsea. Peanut Butter Protein Pancakes
Non-Vegan Version:
380 calories, 35g Protein, 35g Carbs, 11g Fat
1/2 cup (pre-ground) oats
1/2 scoop Vanilla Whey Protein (15g-20g)
2 tbsp PB2
1 whole egg plus 2 oz. egg whites
1 tsp baking powder
1/4 tsp salt
1 tsp Pure vanilla extract
2 tsp Apple Cider Vinegar
Vegan Version:
373 calories, 33g Protein, 40g Carbs, 9g Fat
Substitute 1 scoop plant protein for whey protein
Swap out eggs/egg whites with 1 1/2 tbsp of flax meal and 3 tbsp cold water (let set for 5 minutes)
Coach Brett shows BC Fitness Member Evonne that just because she eating healthy, doesn't mean she has to give up the food she craves. The Quad B (Black Bean BBQ Burger) is going to be put to the test to see if's able to hit the burger spot.
Burgers (3 servings)
Calories 303
Carbs 35g
Protein 12g
Fat 14g
Sweet Potato Fries (air fryer) 3 ounces
Calories 73
Carbs 17g
Protein 1g
Fat 0g
Meal Total Calories 376
Carbs 52g (55%)
Protein 13g (14%)
Fat 14g (33%)
Ingredients:
1 can of Black beans
1/2 tbsp olive oil
1/2 cup chopped bell pepper
1/2 cup chopped onion
1.5 gloves garlic
1/4 cup oat flour
1 whole egg
1/2 tbsp liquid smoke
3/4 tsp cumin
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp smoked paprika
Brett from BC Fitness Studio walks through a typical Sunday of meal prepping. He cooks up chicken, ground turkey, sweet potatoes, rice, and cuts vegetables to be used over the next few days. By creating a plan for your meals, you can keep yourself heading toward your personal fitness destination.
Coach Brett and BC Fitness member Aubrey work through her signature dish for pairing her PM sweet tooth with a tasty dessert that she doesn't have to feel guilty about indulging in. Sweet Potato Pancakes with Peanut Butter Mousse Topping!!! Give it a try, let me know how it turns out!
Serving size is 2- 5" pancakes
282 calories, 28g carbs, 20g protein, 8g fat
Pancakes:
1/2 cup of Pureed or Mashed Sweet Potatoes
1/2 tsp Cinnamon
1/4 tsp Nutmeg
3/4 tbsp Non-Fat Greek Yogurt
6 tbsp Egg Whites
Peanut Butter Mousse Topping:
1/4 cup Non-Fat Greek Yogurt
1 tbsp of Natural Peanut Butter
Pinch of Monk Fruit Sweetener
1 tsp Walden Farms Maple Syrup
Brett throws together a super fast, super food. Egg white milkshake with Jordan's Skinny Caramel Syrup.
1 ounces of syrup = ZERO Calories
These syrups come in a HOST of other flavors. Caramel, Mocha, Vanilla, etc. What's your favorite?
It's taste buds Tuesday and time for TACOS!
Ground Turkey Version:
335 calories, 34g Protein, 34g Carbs, 13g Fat
3.0 oz (cooked) 99/1 Ground Turkey
1 tsp Chili Lime Seasoning, 2 drops Liquid Smoke
3 tortillas Trader Joes Savy Whole Wheat Tortilla
1 container (2.0 oz) Kirkland Chunky Quac or Fresh Avocado
2.0 oz Nonfat Greek Yogurt
3.0 oz (cooked) red, yellow, green peppers diced
For vegetarian versions...
363 calories, 31g Protein, 42g Carbs, 15g Fat
Swap 3 oz or turkey for 2 servings of seasoned TVP
Switch Nonfat Greek Yogurt for Whole Milk Greek Yogurt
Drop from 3 tortillas to 2 tortillas
Brett from the BC Fitness Studio, brings along Guest Cook Iesha, one of the original BC Fitness Studio members to cook up a little spice into their everyday meal plan. Spicy Fish Tacos are on the menu.
Make 1 Serving (2 Tacos)
Spicy Fish Tacos:
464 calories, 50g Carbs, 45g Protein, 10g Fat
The Rub
1/4 tsp chipotle pepper
1/2 tsp salt
3/4 tsp cumin
Salsa
1/2 medium tomato (diced)
1/2 jalapeno (minced)
1 1/2 tbsp cilantro
1/4 cup white onion (diced)
1/2 lime (squeezed)
1 oz. avocado (diced) <not included in video>
Sauce
1/5 cup non-fat greek yogurt
1/4 tsp Sriracha Sauce
Fish
Fish6 oz. (precooked) cod filets
1 tbsp avocado oil
Brett from BC Fitness Studio sets up the cook lab to create a simple, tasty, single skillet meal make with chicken, beans, and greens
Makes 4 servings
Chicken, Beans, and Greens:
394 calories, 42g Protein, 25g Carbs, 9g Fat
24 oz chicken breasts
1 tbps avocado oil
1 1/2 cups chopped yellow onions
14.5 oz can of Fire Roasted Tomatoes
14.5 oz can of garbanzo/chickpeas
6 cups of kale
1/2 cup low sodium chicken stock
2 tsp stevia
Coming to us from the BC Fitness Studio Facebook Page...Amy T from Idaho asks "Can you guys make a delicious lasagna that I can feel good about eating?" Amy T....YES WE CAN.
Delicious Lasagna (4 servings)
396 calories, 31g protein, 35g carbs, 14g fat
Ingredients: 8 oz of 93/7 turkey ground turkey
2 tbsp Italian seasoning (use 1/2 on turkey and 1/2 in sauce)
14.5 oz can of diced tomatoes
4 tbsp tomato paste
1 cup diced zucchini
1 cup red and orange peppers
2 ounces onions
1/2 cup of water
1 cup skim mozzerella
1 cup non fat cottage cheese
2 whole eggs
2 cups super greens (kale/spinach blend)
6 no boil lasagna noodles
pepper to taste
parsley to pretty
Brett throws together a super quick meal with some of the precooked chicken left over in the fridge.
Almond Chicken Dijon Wrap:
336 calories, 37g Protein, 26g Carbs, 9g Fat
1 Mission "Carb Balance" Whole Wheat Tortilla
1 tbsp Spicy Brown Mustard
1/2 tsp Honey
1 tbsp diced Red Onions
1 tbsp chopped Almonds
3 oz. cooked Chicken Breast
BC Fit Kitchen's resident Kid Cuisine Expert and Official Taste Tester is put to the test to evaluate the Sneaky Spinach and Egg Burrito.
Sneaky Spinach and Egg Burrito:
300 calories, 33g Protein, 23g Carbs, 14g Fat
2 Cups of Fresh Baby Spinach
2 whole eggs
4 oz. egg whites
3 tbsp Non-Fat Greek Yogurt
Liberal shaking of Chile Lime Seasoning
1 Mission Carb Balance Whole Wheat Tortilla
Having a hard time getting your breakfast in. How about a quick Peanut Butter Banana Smoothie to grab on the go. Peanut Butter Banana Smoothie:420 Calories, 35g Protein, 39g Carbs, 14g Fat. 1 container of Vanilla Protein or 10 oz pasteurized egg whites1 tbsp of Almond Butter1/2 banana1/3 cup of oatmeal ground into a fine powder
Blend until you get your desired thickness. Refrigerate overnight and grab and go for breakfast!
DRINK YOUR WATER WITH A PEN!
Water intake is such an important part of an overall fitness and nutrition program, yet so few people meet their daily requirements for water intake. Here is a trick of Coach Brett's to help you make a daily plan for getting your water in.
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.