Mar 28

Snack of the Day: Apple Cinnamon Protein Cake

 

image

This cake is really quick to make right in the microwave. All you do is spray a bowl with nonstick spray, mix all the ingredients, & microwave for 1 minute 45 seconds. No it does not taste like a real high calorie, high fat cake but it does tastes good and it is high protein, low calorie, gluten free, & low carb plus it’s super simple to make & a fairly large size portion 😉

Ingredients:

*1 scoop vanilla protein powder of choice (I have tried with both whey & casein & I prefer casein)

*3 tablespoons egg whites from carton

*1/2 small apple chopped (skin on or off)

*1/2 teaspoon baking powder

*1 packet zero calorie sweetener of choice or 1 packet sugar free apple cider mix

*several dashes cinnamon

Spray microwave safe bowl with nonstick spray. Add all ingredients & stir well. Add 1 tablespoon of water at a time until you get a nice thick pudding texture. Cook in microwave for 1 minute 45 seconds or until edges are not wet & it feel firm around edges. Top may still seem wet but it’s much better if it’s undercooked rather than overcooked because it will get too dry. Flip onto plate or eat out of bowl. Add more cinnamon if desired & enjoy warm!

Nutritional information will vary based on protein powder you use but one cake will be 184 calories & 29 grams protein. If you use apple cider mix it is 199 calories.

Mar 26

Booty Boosting Exercise

image
This week I wanted to share a great booty booster that just about anyone can do. I have quite a few booty moves that I love to do but this glute kickback is definitely one of my top favorite ones. You can do this move absolutely anywhere! All you need is a sturdy surface about waist height that you can use to steady yourself. In the above picture I turned so you could see how high I was kicking my leg up behind me. This is a great move for everyone from beginner to advanced. I like to use ankle weights to make it harder but you should start with no weight until you build up strength. To perform this move you want to slowly kick your leg back behind you while squeezing that particular butt cheek 😉 You should really feel that glute contraction. It is really more about feeling that muscle contraction than about how how you can get your leg up or how fast. You actually do not want to extend your leg too far up, do this move too fast, or with too much force as it may hurt your back if you do. You can do 2-3 sets of anywhere from 10-20 per leg to start & then add sets, reps, & weight as necessary.

Mar 24

Motivation Monday: Don’t Just Dream

image

Mar 23

Crockpot Mexican Lasagna *made with zucchini noodles, low carb, gluten free, high protein, & low calorie.

image

This easy recipe is inspired by lasagna but with a Mexican twist. It requires very little effort but tastes amazing. It also makes really good leftovers as it reheats well.

Ingredients:
*1 pound extra lean ground turkey (99% lean)
*1 package Mexican seasoning (I like Chi-Chi’s brand)
*2 medium size zucchini
*1 cup salsa
*1 package reduced fat cheese (should be 2 cups & please don’t use fat free because it won’t melt properly. I highly recommend Weight Watchers Mexican)

Cook turkey until fully cooked. Add dry seasoning in & stir (do not add the water as it says on package directions!). It will be dry but the zucchini will give off plenty of water so don’t worry 😉

image

Slice each zuccini in half then each half into 6 thin slices as evenly as you can. You should have 24 or so.  If your zucchini are really skinny you may get less or if they are very large you will get more (& need to use less because they may not all fit in your crockpot FYI!).  Just really try to make the slices as thin as you can though or they may not cook as nicely as they should.
image

Spray inside of a small crockpot. Layer 1/3 cup salsa, 8 noodles (they will overlap), 1/3 of turkey mixture, 1/3 of the cheese then repeat 2 more times. This is going to be really full but you should still be able to set lid on top. Please make sure you spray the inside of the crockpot lid very well with nonstick cooking spray or else it will stick badly. It will shrink down as you can see from the before & after.
imageimage

Cook on low for 5-7 hours. Let cool with lid off for 15 minutes if possible.  Carefully slice into 4 wedges & remove in a stack. It’s a little tricky & if it doesn’t stay stacked it will still taste awesome.  Once refrigerated it will firm up perfectly & tastes even better as the flavors meld together more so it makes great leftovers!!  You can top each serving with 1/4 of an avocado (if desired).

 

**You can definitely double this and make it in a bigger slow cooker too!!  It also freezes beautifully 😉

Makes 4 servings
Per serving (with avocado):371 calories/ 14.5 grams fat/ 18 grams carbs/ 7 grams fiber/ 47.3 grams protein

Per serving (without avocado):306 calories/ 8.5 grams fat/ 13.5 grams carbs/ 4.5 grams fiber/ 46.5 grams protein.

Mar 21

Snack of the Day: Pepperoni Nachos

image

Here is one of my favorite mini meals. It is so quick, high in protein, low in carbs, & very satisfying. If you want you can add some chopped tomato or onion too. Yum!

16 slices turkey pepperoni
1 low fat cheese stick

On microwave safe plate assemble turkey pepperoni in a single layer. Pull apart string cheese and evenly top pepperoni slices. Microwave in 20 second increments until cheese is fully melted. Enjoy!

Only 120 calories & 16 grams of protein!

Older posts «

» Newer posts

%d bloggers like this: