7/10/2014 0 Comments Protein Yogurt aka "proyo"I love food. Especially simple, delicious food. Food that I can throw together, pack to take with me on the go, and that can multitask as a meal, snack, or treat. Protein yogurt is a post workout snack I get REALLY excited about, it's what I eat when I'm trying to control my sweet tooth, and sometimes I even have it twice a day (crazy, I know...). It is basic, yet the variations are endless! I seriously look forward to eating my Proyo creation from the moment I mix it up and lick the spoon each morning. ![]() Breakfast Protein Yogurt 1 Cup 2% Greek Yogurt 1/2-1 Scoop Protein Powder 1/2 Banana sliced 1/4 Cup Walnuts or Pecans 1 tsp Cinnamon 1 tsp Maple Syrup(optional) Milk (optional, as needed) NOTES: I use various Protein Powders, but always try to purchase those without soy and artificial flavors I often cut these recipes in half to eat as snacks If you don't like greek yogurt, use whichever kind you do like I use PLAIN yogurt, always & forever ;) What's your favorite PROYO creation?! ![]() Post Workout Protein Yogurt 1 Cup Nonfat Greek Yogurt 1 Scoop Protein Powder 1/4 Cup Blueberries 1/4 Cup Granola (My current fave is Udi's Gluten Free) Milk (depending on thickness of yogurt/preference) Protein Yogurt Treat 1 Cup 2% Greek Yogurt 1 Scoop Chocolate Protein Powder 1/4 Cup Shredded Coconut 1-2 Tbsp Dark Chocolate Chips 1-1 tsp Honey (optional) Milk (optional, as needed)
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![]() I love my crustless egg bakes, but today I really wanted a crispy crust to surround all the cheesy egg and veggie goodness. I was inspired by a brown rice crust at E Street Coffee Shop in Encinitas (Go by if you are local! - best customer service and usually someone playing a guitar in the corner <3 ) This recipe is very easy and you can substitute whatever veggies and cheese you love most. Broccoli Cheddar Quiche with Brown Rice Crust: 2 Cups Brown Rice (cooked) 2 Cups Broccoli (steamed, but not mushy) (I used a rice cooker with steamer top to accomplish both the steps above) 1+1/4 Cup shredded cheese 7 Eggs (1 for crust, 6 for quiche) 1/4 Cup Milk 1/8 Cup chopped green onions Salt, pepper, garlic & onion powder (to taste) 1. Cook rice and broccoli 2. Mix 2 cups brown rice, 1 egg, and 1/4 C cheese and push into pie tin to form crust 3. Bake crust at 450 for 8 minutes of until edges are golden brown 4. Whisk 6 eggs, add broccoli, 1 cup cheese, milk, green onions, and spices. 5. Pour mixture into crust and bake at 375 for 30 minutes 6. Try to let it cool for 10-15 minutes before slicing. Difficult, but it will hold together better! Enjoy and share your variations! 9/25/2013 1 Comment Hot Jeans Challenge: Weeks 3-6 MenuYou've got a few weeks under your belt! (If not, its not too late to start or get back on track!!)
By now shopping, meal planning, and prepping should be getting more familiar and kind of fun! Below are some ideas to freshen up you meal plan. Again, please mix and match as needed. And remember the 90/10% rule. If you splurge, don't let it ruin your day. Get back on track and eat those veggies :) Day 1 Breakfast- 1 Cup Cooked Oatmeal 1/2 Banana 1 T peanut butter Snack- Protein Shake: 1 Scoop Protein ( I use this) 1 Cup Water 1/2 C berries Lunch- Mixed Salad: Mixed greens, avocado, tomato, beans or lentils, sweet potato, 1/2 C rice (optional) Top a squeeze of lime and salsa Dinner- Chicken Pizza: 1 Ezekiel tortilla topped with 1/3 C cheese, 3 oz cooked chicken, and toppings of choice (olives, onions, tomatoes, artichokes, etc) BAKE AT 400 until cheese is melted Side Salad: 2 C mixed greens, 1 C veggies, 1 T vinaigrette Day 2 Breakfast- 2 eggs over easy on a plate of spinach, tomatoes, and 1/2 avocado. Sprinkle with cheese Snack- Carrots or celery sticks 2 T almond butter Lunch- Salmon Salad: Mix 1 can of Salmon, 1/2 C chopped celery, mustard, mayo (made with olive oil, minimal) or greek yogurt, salt & pepper 3 C mixed greens & 1/2 C cherry tomatoes Dinner- BBQ night: Grilled chicken & veggie kebabs - cut your favorite veggies and chicken into small portions and place on skewers (keep meat and veggies separate as cooking time may differ) My faves: bell peppers, onions, zucchini, mushrooms, pineapple **Treat: Cut a peach in half and throw that on the grill too...amazing! Day 3: Breakfast- 2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...) Shredded cheese 1/4 Cup fresh salsa Snack- String Cheese Handful raw almonds Lunch- Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad Top with balsamic vinegar and olive oil Dinner- Taco Salad: Ground turkey or beef with taco seasoning Spinach or mixed greens Sauteed bell peppers, onions and mushrooms Top with balsamic vinegar & olive oil or fresh salsa Day 4: Breakfast- 1 Cup Greek Yogurt or Cottage Cheese 1/4 shredded coconut 1 Tablespoon chopped nuts Cinnamon Snack- Cucumbers and hummus Lunch- Quinoa Salad- 2 C mixed greens, 1/2 C cooked quinoa, cucumbers, tomatoes, parsley, and feta cheese Top with balsamic vinegar and olive oil Dinner- 5 oz Salmon (frozen or fresh, aim for wild caught) 1 Baked Sweet Potato 1 Cup steamed broccoli Day 5: Breakfast- 1 Cup Cooked Oatmeal 1 Cup chopped apples Cinnamon Snack- Sliced bell peppers and baby carrots Lunch- Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans Top with balsamic vinegar, olive oil, and squeeze of lemon or lime Dinner- Chicken, broccoli, & pineapple stir fry 1/2-3/4 Cup Rice Soy sauce in moderation Day 6: Breakfast- 2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...) 1/2 Avocado 1/4 Cup fresh salsa Snack- 1 C Greek Yogurt 1 T raw honey Lunch- 1 can of tuna 1/2 avocado Mustard Mayo (made with olive oil, minimal) or greek yogurt Salt & Pepper 1 Slice Ezekiel bread or whole grain crackers Dinner- Burger Salad: Ground beef or turkey burger (cheese optional) Spinach or mixed greens Sauteed bell peppers, onions and mushrooms Top with balsamic vinegar & olive oil Day 7: Breakfast- 1 Cup Greek Yogurt or Cottage Cheese 1 Cup Fresh Fruit 2 Tablespoons chopped nuts Snack- 1 C pumpkin puree 1/2 frozen berries 1 T raw honey Lunch- Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad Top with balsamic vinegar and olive oil Dinner- BBQ night: Grilled shrimp Steamed cauliflower & carrots 1/2 C rice Meal Plan - mix and match or follow right along. You decide what time you want your snack.
Aim for 90/10...follow the plan 90% of the time. No need to quit if you splurge 10%! Day 1 Breakfast- 1 Cup Cooked Oatmeal 1 Cup Fresh Fruit Cinnamon (optional) Snack- Protein Shake: 1 Scoop Protein ( I use this) 1 Cup Milk or Water Lunch- Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans Top with balsamic vinegar, olive oil, and squeeze of lemon or lime Dinner- Chicken (5 oz) & Veggie Stir Fry (Bell peppers, onions, carrots, broccoli) 1/2-3/4 Cup Rice Day 2 Breakfast- 1 Cup Greek Yogurt or Cottage Cheese 1 Cup Fresh Fruit 2 Tablespoons chopped nuts Snack- Sliced red peppers, carrots, and/or cucumbers 1/4 Cup Hummus Lunch- 1 can of tuna 1/2 avocado Mustard Mayo (made with olive oil, minimal) or greek yogurt Salt & Pepper 1 Slice Ezekiel bread or whole grain crackers Dinner- BBQ night: Grilled chicken or fish with lemon pepper Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato... 1/2-3/4 Cup Quinoa (cooks similar to rice) Day 3: Breakfast- 2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...) 1/2 Avocado 1/4 Cup fresh salsa Snack- String Cheese Lunch- Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad Top with balsamic vinegar and olive oil Dinner- Taco Salad: Ground turkey or beef with taco seasoning Spinach or mixed greens Sauteed bell peppers, onions and mushrooms Top with balsamic vinegar & olive oil or fresh salsa Day 4: Breakfast- 1 Slice Ezekiel bread 2 Tablespoons almond or peanut butter Snack- 1 Cup Greek Yogurt 1/2 Scoop Protein 2 Tablespoons shredded coconut or 1/2 banana Cinnamon Lunch- Grilled Chicken Salad Dinner- 5 oz Salmon (frozen or fresh, aim for wild caught) 1 Baked Sweet Potato 1 Cup steamed broccoli Day 5: Breakfast- 1 Cup Cooked Oatmeal 1 Cup chopped apples Cinnamon Snack- Protein Shake: 1 Scoop Protein ( I use this) 1 Cup Milk or Water Lunch- Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans Top with balsamic vinegar, olive oil, and squeeze of lemon or lime Dinner- Lean beef & broccoli stir fry 1/2-3/4 Cup Rice Soy sauce in moderation Day 6: Breakfast- 2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...) 1/2 Avocado 1/4 Cup fresh salsa Snack- String Cheese Lunch- Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad Top with balsamic vinegar and olive oil Dinner- Burger Salad: Ground beef or turkey burger (cheese optional) Spinach or mixed greens Sauteed bell peppers, onions and mushrooms Top with balsamic vinegar & olive oil Day 7: Breakfast- 1 Cup Greek Yogurt or Cottage Cheese 1 Cup Fresh Fruit 2 Tablespoons chopped nuts Snack- Banana 2 Tablespoons almond butter Lunch- 1 can of tuna 1/2 avocado Mustard Mayo (made with olive oil, minimal) or greek yogurt Salt & Pepper 1 Slice Ezekiel bread or whole grain crackers Dinner- BBQ night: Grilled chicken with Montreal seasoning or similar Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato... 1/2-3/4 Cup Quinoa (cooks similar to rice) PLEASE LEAVE FEEDBACK SO I CAN IMPROVE FOR THE WEEKS TO COME!! 8/26/2013 1 Comment Rise and Shine MuffinsTrying to eat healthier, but still need on the go options? Want to lose your muffin top, while still eating muffins? Then this recipe is for you! Rise and Shine Muffin Recipe
1/2 C Almond Flour 1/2 C Gluten free flour mix 1 Scoop Vanilla Protein Powder 1 C rolled oats 1/2 Brown Sugar or honey 1/2 t Baking Soda 1/2 t Baking Powder 1/2 t Salt 1/2 t Nutmeg 1 t cinnamon 1/2 C raisins 3 T oil (olive or coconut) 2 Eggs 1/3 C Milk (of your choice) 3 Carrots, Shredded 1 Banana, Ripe & Mashed 1/4 C Walnuts, chopped 1. Mix wet ingredients in one bowl 2. Mix dry ingredients in another. 3. Mix everything together and pour into muffin cups. 4. Bake at 400 degrees for 25 minutes 4/14/2013 2 Comments Paleo Pumpkin Pie PancakesSometimes I like to hear myself talk....and this morning has been one of those times. I'm pretty sure I said "yum" or some variation of "mmmm" in the double digits while eating these pancakes and giggling like a child. Moving on to why you are reading this blog. Delicious pancakes that taste like pumpkin pie without being full of sugar and flour.
Paleo Pumpkin Pie Pancakes!! 1/2 C Almond Flour 2 T Coconut flour 2 T Vanilla protein powder 1/2 T Cinammon 1 t Pumpkin pie spice or allspice 1/8 t Salt (pinch) 1/2 C Pumpkin puree 3 Eggs 2 T Honey 1/2 t Vanilla Coconut oil for cooking Coconut milk (optional-add if batter seems too thick) Maple syrup 1. Heat griddle to medium, grease with coconut oil 2. Whisk together dry ingredients 3. Whisk together wet ingredients and then mix into dry 3. Add splash of milk if needed 4. Pour batter onto griddle and shape into pancake 5. Cook approx 4 minutes, flip and cook 2 minutes or until golden brown Variations: I have mixed bananas and walnuts into the batter as well as using them as topping. Both are amazing! And if you are a coconut lover, go ahead and sprinkle some on top or in the batter. You really can't go wrong with coconut! 4/5/2013 0 Comments What would Holly eat....I've had requests to share my typical daily diet and snack/meal ideas, so here goes.... Breakfast: *2-3 eggs scrambled with veggies or over easy over spinach - on less busy mornings I'll add bacon and potatoes *PLAIN Greek yogurt - add fruit, nuts, flax seeds, or cinnamon (oatmeal is also an option if you are non-dairy, but yogurt is my preference) *Green smoothie - spinach, kale, banana, water, ginger, protein powder Coffee or green tea - black or with a splash of half&half or coconut oil ![]() Don't forget to drink water! Lunch: *Build a salad! Start with spinach, kale, or spring mix and add your favorite veggies, fruit, nuts, and cheese *My favorite is Spinach, strawberries, almonds or walnuts, feta cheese, and balsamic (even boyfriends, husbands, and kids like it!) - add chicken, turkey, or fish if you please *Make extra portions of the dinners below and pack for lunch Water, water, water ![]() Dinner: *Salmon, sweet potatoes, steamed broccoli *Burger with sauteed veggies over salad *Chicken or beef and veggie kabobs. Bell peppers, onions, mushrooms, zucchini, anything else you like... Snacks: Red bell pepper and carrots with hummus Almonds, pistachios Lara bars (don't go crazy and eat these all the time, but they are great for a sweet tooth attack ;) ) Dessert! Dark chocolate (aim for at least 60%) Ice cream (find a brand with minimal ingredients like hagaan dazs chocolate peanut butter) Homemade sweets made with almond or coconut flour |
AuthorI love food and hope you do too! My recipes are simple - buy the highest quality ingredients you can afford and slow down to enjoy the food that is fueling you. CategoriesAll Breakfast Drinks Food Food Prep Goals Highland Games Hot Jeans Challenge Meal Meal Plan Outfits Paleo Protein Recipes Tips Treat Veggies Water Workouts Archives
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Photo used under Creative Commons from Ewan-M