lunch

Tempeh Tacos

You may have seen this post that I made on instagram about the dinner that I had the other night, but it was absolutely delicious so I wanted to share how I prepared the tempeh and what I had with it. Tempeh has a certain taste to it and there are many that don't like it. Tanner prefers tofu better but I personally like tempeh. We both agree on seitan ;) haha! I do like tofu as well though. Anyway, tofu can pretty much be flavored with whatever you are putting with it, but tempeh has a different kick to it so I guess finding something to prepare it with can be trickier. 

I found this taco seasoning sauce at walmart (this is my recommendation not sponsored in any way), and I thought I'd give it a try. It's actually very macro friendly with only 25 calories (0.5g F//4gC//<1gP) in 2 tablespoons which is a lot. The ingredient list is plant based as well (roasted tomato and fresh tomato, tomato juice, onion, tomato paste, garlic, chipotle pepper, apple cider vinegar, evaporated cane juice, vegetable oil, agave nectar, smoked paprika, distilled white vinegar, calcium chloride, and citric acid). Its a very strong flavor, and a large amount of sodium. As always, you guys know I don't worry about sodium. My blood pressure is VERY low (typically 80-90/50-60) and I eat sodium all day every day. HERE's an old blog about that topic. However, there are 230mg in 2 tablespoons which is a lot, but it's a sauce so that's expected.

It was so simple. We just crumbled the tempeh into a skilled, poured the sauce on top and added our favorite taco toppings and just honestly cooked it until warm. Tempeh doesn't have to be cooked and can be eaten raw. We used tomatoes and go veggie cheddar cheese crumbles.

We got the hard shells, but man those things are finicky. If you don't eat them in like a 3 day window, they are stale so that's annoying, and these were stale but oh well. LOL! 

We also have found a new love for Salsa Verde instead of regular Salsa, and our favorite brand is the World Market brand (that can be found at Walmart), so that's the green stuff on the side. ;) 

This was my dinner after a long day of training followed by froyo always! &lt;3

This was my dinner after a long day of training followed by froyo always! <3

What's your favorite tempeh recipe? I'd love to try some different ones.

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Chickpea Salad

This recipe is super easy and I thought I'd add it to get it on my recipe tab so people can refer back anytime! I also have realized that I had to get some variety in my life or I was going to get really bored with my food! 

One tablespoon of this is 24 cal (1.2g F/2.4g C/1g P)

If you want to put this on a sandwich, it'll be about 144cal (7.6g F/14.4g C/6g P) and then of course the macros in your bread! 

Super easy: 

INGREDIENTS:

  • 170g chickpeas 
  • 2.5 tablespoons veganaise (I got mine at walmart-you can also just do 2.5 tablespoons of greek yogurt)
  • 1 tablespoon relish 
  • 1 teaspoon salt

DIRECTIONS: 

Put everything in a food processor, and pulse it so that it's not grinding it all but making it into a salad type consistency.

VOILA! Add to sandwich for a tasty lunch! 

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Single Serving Healthy Chicken Salad

I think this recipe is very classic, so it's nothing that you haven't seen before, but I think that most of the time, it's going to be something that you make in a big batch. 

I hear a lot from women that may be single or just alone that night that they don't want to cook for just one person. I've found actually this to be really easy. You don't have to always whip up a huge casserole, but just make something yummy and quick for just you. I think finding new ways to do recipes is GOLDEN in the healthy life. It gives you satiety which is the number one thing that you want to accomplish when making this a lifelong commitment! :) 

INGREDIENTS: 

  • 1 lb chicken breast 
  • 1 tablespoon non fat plain greek yogurt 
  • 1 celery stalk 
  • handful of shredded carrots

DIRECTIONS:

I bought a bag of celery and shredded carrots for this. Honestly, I should have just not because we had celery but I knew that it was normally in chicken salad, so I thought I would give it a whirl. It is confirmed that we still don't like it! HAHA! 

First, cook your chicken. I went ahead and cooked the entire lb so that I could have it prepped for other things. This is what I do with all of our meats. I prepare large quantities to just throw into different recipes all week. 

I took a handful, added one celery stalk and a handful of the cut up carrots! I added one tablespoon greek yogurt and mixed it all together in a bowl! I added this to a bed of lettuce, and VOILA! 

Super simple and easy for a delicious protein packed lunch! 

Macros will vary based on how much chicken used, so weigh this out before you add the greek yogurt, but most likely this will be a meal with mostly protein and minimal carb & fat.



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Crockpot Chili

I think I have made it very clear that I'm the least amount of ingredients possible type girl. 

I made this chili the other night and the beauty of a crockpot is that things last for days and Tanner was able to get lots of meals out of it. Actually, he eats so much I wouldn't say A LOT but more than the usual! haha! 

Many questions arise with crockpot recipes and soup recipes about how to macronutrient count for them. I will explain what I did before I give the recipe. I have strictly followed macros for the past 5 months, and I have really enjoyed it but for the past few weeks, I have started venturing out a little more. I know that it's hard to count macros while doing a soup, but I'll be DANGED if that means that I'm not going to eat it. I want 0% restrictions in the foods that I choose, and I also am too lazy ( I am seriously never lazy about anything so I'll admit this without feeling bad) to like individually weigh out each and every serving to make sure it's equal. I don't wanna clean that mess up. I don't wanna deal with it. So, I wish I had some super cool way of measuring macros with soups but I'll give you the easiest way. I know that many people are very type A but I can PROMISE you it's not going to make a difference if you guess. 

So, the way that I ate my chili with macro counting was this. 

"Hmm, this looks like about 1/2 cup kidney beans in here. And that's probably about 1/4 cup diced tomatoes and since I put a pound of ground turkey in here, I bet this is only like 1-1.5 oz of it because it's such a big pot...." 

And then I put that in myfitnesspal... 

See, I'm not as anal retentive as y'all think ;) Many times I will put more than it probably is to be on the safe side. For example "Hmmm, that's probably 1/3 cup but I'll put 1/2 cup to make sure it's all definitely accounted for" 

And no I don't eat a ton at once. I just eat like 800 times a day and that's what I prefer :) 

SO KATIE SHUT UP AND GET TO THE RECIPE ALREADY. OKAY OKAY! ;) 

First, get out that lovely crockpot that you always say you are going to use but it's too big and bulky to keep out so you never use it! It's so worth it and I'm going to try to make some more soups this winter!

I added the ground turkey first and used my usual 99% lean ground from Trader Joes!

Since, I made this up on the cuff, I literally just pulled some things that I had in my cabinet and made a quick run to Whole Foods to grab some other chili appropriate things. 

I had one more can of diced tomatoes in my cabinet that I added to this. I'll put the official recipe at the bottom BTW ;) 

Just so you can know my method of cooking skills, at this point after adding this in, I yelled to Tanner, "Hey Tanner, what spices do you think would make this taste like chili" and he said "I don't know but you probably need salt" 

So, yes admitably I added lots of garlic salt and regular salt. I would stir then taste, stir then taste. 

Then, I was like "I think I'll get fancy" and so I got out the oregano and basil and chili powder (that seemed appropriate). I honestly don't think I put enough of these to make a difference. I just shook them a couple of times. HAHA! My mom gets on me for cooking this way, but I'm just like "Eh, let's see what happens" and this time it was an amazing success!

I was a little afraid about putting the ground turkey in raw but I just cooked it on high for about 4 hours, and it was amazing! I do think the garlic salt and salt to taste made a difference! 

So, here is the breakdown:

ingredients-chili.jpg

The macros for 1/8 of the entire crockpot is: 

Hope y'all love this as much as I did! 

With love and chili,

Katie

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Grilled Chicken Salad

I always try to aim for really short recipes because I know that long drawn out complicated recipes are unrealistic to make. I'm not sure if you will find this one super easy but I think it makes for an amazing salad and so I have it every single day. Obviously, you don't need much instruction on how to make a salad but I'll just let you see all the ingredients! It's delicious and only 136 calories with the macros below :) 

Ingredients

2 oz chicken breast

1/3 cup cucumber 

2 tablespoons pico de gallo (Trader Joe's Brand) 

2 cups lettuce 

Light feta

Dressing--> mustard and Trader Joe's Rice Vinegar 

How I make it super quick: 

I just grab the lettuce by the handful, break it off... 

Then I cut about 2 inches into a cucumber and chop chop chop 

I grab a tablespoon and scoop in 2 of pico and then add in half ounce of light feta (Trader Joes)

I always have pre cooked chicken so I weigh out 2 oz and then pop it into the microwave for 20 seconds and then cut it up. 

Then I just top with a little mustard and rice vinegar (which I had never heard of until April at a Japanese restaurant and I LOVE IT! It's also calorie free so that helps!) 

VOILA!!! It's so good....so I have it every day

With love and love of salads, 

Katie

 

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4 Ingredient Pizza Burrito

Ever have a to-do list that doesn’t get done at all because you are having such technical difficulties. That is my life right now. I am wanting so badly to put some things on my new blog, but it is being very testy with me. I had to step back, go work out, and come back to it so that I didn’t throw my computer across the room. HA!

However, I was able to put together this tasty little treat and it’s so easy so I just had to share so in all it’s glory, I give you …

The Pizza Burrito

I just have to share that I’ve been working on my photography skills, and this is a “food” setting. It basically makes food colors really vibrant, and I’m not sure that’s my jig. Nevertheless, here’s the simple ingredients:

  • 1 low carb wrap (Trader Joes Brand)
  • 2 oz 99% lean ground turkey (if you refer to my meal prep then I always have this on hand already cooked)
  • 1 laughing cow garlic and herb cheese wedge
  • Hunts pizza sauce (2 tablespoons)

How to:

  • Put a piece of aluminum foil on a cookie sheet and lay down wrap
  • Make pizza
  • Bake on 350 for 10 minutes (the crust will get crispy and yummy)
  • Roll into burrito

I mean really, it’s that easy. I always cut the laughing cow cheese into little slices onto the pizza. Yes, I use a tablespoon to put my sauce down. I count macros. So, yes that’s what I do.

Macros: 20 P // 13g C // 5g F

With love and pizza,

Katie

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