1 tbsp oil
1 large diced onion
3 large diced carrots
2-3 stocks diced celery
½ each oregano, thyme, sage
Salt and pepper
450g ground turkey OR extra lean beef
2 sweet potatoes, cubed
2 tbsp milk
2 tbsp butter
1 can corn, strained
¼ cup grated cheese (optional)
- In a skillet, use ½ oil and sauté with onion, carrots and celery. Flavour salt and pepper.
- In a separate skillet use other ½ oil and sauté ground turkey or extra lean beef. Season with oregano, thyme, sage
- In a pot, boil sweet potatoes. When soft drain water and mash with milk and 2 butter
- Layer in following sequence: veggies, corn, meat, and then sweet potato.
- Grate small amount of cheese on top. Bake in 350 degrees for 30 minutes until top is golden.
Nutrition per ¼ of sheperd’s pie
Chicken Tortilla Soup
10 oz enchilada sauce
10 oz corn
10 oz diced tomatoes (I used no salt added), with juice
10 oz dark red kidney beans, drained
4 oz diced green chiles
2 tbsp lime juice
950 g boneless, skinless chicken breasts
1 bunch cilantro, chopped
100 g diced onion
1/2 tbsp minced garlic
1/2 tbsp olive oil
4 chicken bouillon cubes
1 tsp cumin
1 tsp chili powder
150g (I used World Table Salsa Verde)
water (to desired consistency; I used about 2 cups)
7 servings. 31c, 6f, 32p
Directions: Add olive oil, bouillon cubes, garlic and onion to the bottom of a soup pot. Brown until onions are translucent, stirring regularly. Add everything else. Cook until chicken is done. Remove and shred, then return to soup. Portion out into 7 containers.
Can be garnished with tortilla chips, shredded cheese, guacamole, or sour cream, just be sure to log those additions!
Thanks to getmacroed.com for the recipe
HIGH PROTEIN GLUTEN-FREE CINNAMON SWIRL MUFFINS
- 110g Cauliflower (cooked & cooled)
- 50g Vanilla Protein Powder
- 40g PB2 (or other powdered peanut butter)
- 3 Eggs
- 1 Tbsp Coconut Oil
- 4 Tsp Stevia (granules)
- 1 Tsp Baking Powder
- 2 Tbsp Butter
- 1 Tbsp Cinnamon
- Preheat oven to 350-degrees.
- Blend together cauliflower, protein, peanut butter powder, eggs, coconut oil, 3 tsp stevia, baking powder. Set aside.
- In a small bowl, melt ghee. Stir in cinnamon and remaining 1 tsp stevia.
- Pour main mix evenly into muffin trays. Add ½ tsp of cinnamon mix to each and stir with a toothpick for “swirls”.
Bake for 8-10 minutes until slightly golden brown and cooked through.
1 Muffin Macros: 3.5 C, 8C, 5.5F
CHEESY BUFFALO CHICKEN SPAGHETTI SQUASH BOWLS
- 2 medium spagehtti squash (6-7 inches long)
- 300g of cooked shredded chicken*
- 90g freshly grated cheddar and/or mozzarella cheese
- 1/3 cup Frank’s Red Hot sauce
- 2 TBSP melted butter
- 50g Greek yogurt
- 1 jalapeno, diced (seeds, stem, + veins removed)
- 30g chopped green onion, divided
- salt and pepper, to taste
- ranch or blue cheese dressing for drizzling, optional
- extra grated cheese for topping
- *Use boneless skinless chicken breast in a crockpot or bake then shred. Make sure to weight the chicken uncooked first!
- method: crockpot, rotissere, baked, poached… this recipe is a great use for leftover chicken too!
- Serve with celery sticks or a veggie salad for a delicious crunch and extra veggies!
- Pre-heat oven to 400 degrees F.
- Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave for 5 minutes to soften it up just a tad. The knife slides through way easier this way!
- Next grab a lipped baking sheet or a rimmed baking dish and line with foil.
- To prevent sticking, rub the cut side of the squash with a teeny bit of olive oil and place face down on your baking sheet.
- Roast for 30-40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and the exterior of the squash will be visibly softened.
- The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner. You can also make the whole shebang one weekend and pop it in the fridge until about 30 minutes before dinnertime.
- While the squash roast, cook chicken via your favorite method or squirrel away leftovers from the previous night’s dinner.
- Shred your chicken and combine in a medium bowl with your cheese (I used cheddar and mozzarella), hot sauce, melted butter, Greek yogurt, jalapeño, green onion, salt, and pepper.
- Using a fork, scrape the spaghetti squash bowls to release the delicious strands of squash and mix with your cheesy buffalo chicken mixture.
- Top each squash with a little extra cheese and place face-up on your baking sheet. Cover the baking dish in foil, leaving a little room at the top [like a tent!] so the cheese doesn’t stick.
- Bake at 350 degrees F for around 20 minutes or until hot and bubbly. For golden bubbly cheese, remove the foil at the end, then change oven setting to broil on high and broil for 2-3 minutes.
- Garnish with chopped green onion, a drizzle of your favorite dressing, and even extra hot sauce!
The Kale, Spinach and Pear Smoothie
- 1 packed cup of Spinach
- 1 packed up of chopped Kale
- ½ Pear
- 1 Frozen Banana
- 1 ½ cups of Almond/ Soy/ Skim Milk
- 1 scoop of Vanilla Casein Protein Powder
- Optional: Cinnamon, stevia, vanilla extract
- Add all ingredients to a blender and puree until smooth
- Pour into a sealed container and place in refrigerator until ready to consume
Double or triple the recipe to portion out into separates containers to really save time
*Thanks to Evolved Sport and Nutrition for the recipe
As you are preparing for the Lifestyle Challenge, there will be LOTS of questions and uncertainty. Am i eating the right things? I am eating too much? What about this, and that?! This blurb will hopefully clear a few things up and make you feel more at ease and ready come January 16th (kick-off day).
Where to ask questions
The facebook group will be an excellent place to ask your questions. If you’re unsure about something, someone else likely is as well. Please, don’t ask your coaches something you can research yourself such as nutrition information of foods or high-protein recipes. Remember, they are supporting others in the challenge as well.
How to track macros
You are STRONGLY encouraged to start practicing tracking what you eat, like now. There are tons of websites such as calorieking.com, eatracker.ca, or myfitnesspal.com where you can search common foods, create and save recipes, and track your macros. You can always track using an app on your phone and transfer the information to your spreadsheet.
Hint* MyFitnessPal and Lifesum are great apps that allow you to enter your calories and adjust your macros and make tracking simple and easy.
Your macro numbers
The numbers you were given are an ESTIMATE. So is the exercise factor. There are many things that impact our calorie needs. If you don’t see progress by week two check in with your coach to have your numbers readjusted. If you are within 5% of your target numbers for the day, you’ve hit your numbers! For example, your protein allotment is 100g, and you got 95 or 105g, you’re golden. If you only got 80g, you didn’t hit your macros for that day.
The easiest way to know you are hitting your macros is to follow the simple rule layed out in the challenge; eat a balance of carb/fat/protein and fibrous vegetables at each meal. That’s it, that’s all. If you have snacks, aim for mainly a carb and protein choice.
Healthy eating and fuelling for performance is all about preparing your food ahead of time and being ready for what your day throws at you. We want to avoid the “Oh crap it’s 2pm and I didn’t eat lunch… I didn’t even bring a lunch and I’m starving! Let me run down and get a sandwich with high fat meat, mayo, white bread, and top it off with a cookie”.
In general, these are a no-no. Many energy/protein bars have added sugar and that is not part of the challenge. If you find one with only whole foods all the power to ya! An example of a bar with all natural ingredients is LaraBar. Instead of processed snacks aim for whole foods such as a fruit and nut butter or greek yogurt with berries. Real food = real fuel.
Below are some guidelines to help you organize your meals based on your calorie goal:
If you have following a 1500 calorie diet, aim for 400 calories at a meal and 2 snacks at 150 calories each
If you are following a 2000 calorie diet, aim for 500 calories a meal and 2 snacks of 250 calories each
If you are following a 2500 calorie diet, you can either have 600 calories per meal and 3 snacks of 200 calories, OR 700 calories per meal and 2 snacks at 200 calories
Example of 400 calorie meal with 35g carbs, 13g fat, 35g protein:
½ cup quinoa, 4oz chicken breast (boneless skinless), ¼ avocado, 2 cups steamed broccoli.
Example of 530 calorie meal with 60g carbohydrates, 40g protein, and 15g fat:
4 oz (113) lean beef, 8 brussel sprouts, 1 medium sweet potato (1.5 cups), 1 tbsp oil
Example of 650 calorie meal with 75g CHO, 45g protein, and 20g fat:
5 oz (141g) salmon, 1 cup brown rice, 1 cup green beans, 3/4 cup carrots. Dessert: ½ cup plain greek yogurt & ½ cup berries
Example of 150 calorie snack
1 medium apple & 1 tbsp nut butter
Example of 250 calorie snack
2 eggs, 1 slice 100% stonemill bread (100 calorie slice)