MEAL IDEAS

Couple of easy staples of food I eat and recommend, I’ve said before I am not a hugely creative person with food. I use to eat tuna out of the can dry so I have added a little spice LOL

My TUNA WRAP:

3 oz Solid White Albacore Tuna
1 full boiled egg
Celery, salt, and pepper to taste
1 tbsp Joseph’s Tzatiki
On a bed of lettuce
Rolled in a Joseph’s Flax, Oat Bran & Whole Wheat Lavash Wrap










Macronutrient breakdown: 283 calories, 12 g of fat 34 grams of protein, 14 grams of carbohydrates and 6 grams of fiber – which if believed that fiber carbohydrates do not count as NET carbs its really only 7 grams of NET carbs. But for the sake of consistency and breaking it down, I choose to show it all, INCLUDING FIBER since this is important.

This is higher fat than some may be use to or comfortable with so if you choose you may omit the yolk in the boiled egg which represents 5 grams of fat and 3 grams of protein, however keep in mind that it is a low carb meal and 4 grams of the fat is from FLAX which is a healthy fat added to the wrap.

If you are not as carbohydrate conscious or like your meal splits around 350 calories. As long as it is early in the day (before 4) or post workout I would add an orange, apple, or berries alongside this wrap. If that’s the case you may definitely omit the yolk to compensate calories.


16 mini muffin pan meat loafs

1 pound 93/7 ground meat
1 pound 99% lean ground turkey

Now I’m not going to lie measuring and weighing meat is DEFINITELY IMPORTANT. However I do eye ball and just make sure to split as evenly as possible into 16 muffin pans. YOU SHOULD WEIGH and portion but I cannot preach what I don’t practice. I only weigh during contest prep time to be honest. But I also have been eating this way for almost 9 years so I am very good at eyeballing food by now since it’s the same food I’ve been doing for a while. I do suggest if you are just starting out TO WEIGH AND MEASURE to LEARN what accurate portions are, you may be very surprised!

In addition to the meat - 2 large onions, 2 large green peppers, 2 eggs, ½ cup breadcrumbs, salt, pepper, garlic powder, parsley, oregano to taste.





Macronutrient breakdown In 1/8th : meaning although I make 16 portioned out mini loafs, I eat 2 as a serving, a male however may eat 3:
IN TWO: 201 calories, 6 grams of fat, 26 grams of protein, 10 g carbs
I have this picture as a meal option with ¼ cup of Cedar Foods ALL NATURAL Aegan Edamame Salad which contains: 80 calories, 3 grams of fat, 10 grams of carbs, 2 grams of fiber, and 4 grams of protein

MAKING THIS MEAL TOTAL:
281 calories, 9 grams of fat, 20 grams of carbs, 30 grams of protein, and 2 grams of fiber.

I choose to mix my meat half 93 % lean red meat and half 99% lean turkey because I find that with just 99% lean turkey it comes out very dry, and to be frank my husband won’t eat it – he says he can bounce it! LOL So, to accommodate healthy and tasty I mix. However if you needed to cut the red meat, lower the fat, you could try 99% lean turkey fully, add more seasonings to flavor, you may enjoy it. Worth giving it a try. I actually don’t mind it, but can’t lie that I like it mixed with the red meat better, and it’s a good compromise.

I’ve also see people add spinach or cheese to their meat loafs which sounds yummy, but I tend not to stray too much. I’m kinda boring, but it makes my shopping list easy, and my prep food work easy and it makes me more CONSISTENT. If you are the type to get fancier experiment, just try and figure out the calorie counts on thing. Or stay with green vegetables and spice those are always safe additions t healthy meals. My bulk staples in my fridge of prepare d food are the ONLY way I can consistently eat home cooked, non processed high protein meals so this is an easy BATCH recipe that holds well in Tupperware, and my whole family likes it.

HOPE EVERYONE HAS A WONDERFUL WEEKEND!! And I also hope you all have been perfect on your plans and consistent and busting it in the gym enough to enjoy a little something GUILT FREE ON SUPER BOWL SUNDAY!!