Fit By Fork

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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 

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?

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

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