WEEK of 11-1-26
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Meal 1 French Toast Bowl
Meal 2 COR Slop Bowl
Meal 3 Greek Lemon Chicken & Rice Bake
Meal 4 Creamy Pumpkin White Chicken Chili (yes, I'm still loving the basic bitch flavors)
Meal 5.1 Cod, Rice, & Veggies
Meal 5.2 Not Fat Ass McChicken Sandwiches
Meal 6 Ninja Creami
Nice thing about these recipes is you can scale the carbs pretty easily by using regular sourdough, normal burger buns, more rice in the Greek Chicken Bake, and replacing the cauliflower rice with Jasmine in the cod recipe.
My current macros on training days are 250g P 300g C and 45-50g F. Rest days are 210g C.
Recipes
French Toast Bowl (1 serving)
Ingredients:
1 Eggs
200g Egg Whites
75g Non-fat Skyr or Greek Yogurt
2 Tbsp Unsweetened Almond Milk
Vanilla Extract
Cinnamon
3 Slices Sourdough Bread (I use the Keto Sourdough)
Method
1. Preheat the oven to 350 F.
2. In a large bowl, whisk the eggs, egg whites, Greek yogurt, almond milk, vanilla and about half of the cinnamon until smooth.
3. Cut the 3slices of sourdough into cubes. Pour the custard evenly over and mix to coat the bread fully.
4. Bake 20 minutes, or until the center is set with no liquid jiggle (add 5 minutes if needed).
5. Top each with cinnamon and 1 Tbsp zero sugar maple syrup
Macros
393 Cal
51g P
14g C
10g F
Greek Lemon Chicken & Rice Bake (7 servings)
Ingredients
Boneless, skinless chicken breast, bite-size pieces 2 1/3 lb
Jasmine rice, uncooked 1 3/4 cups (about 315 g)
Chicken broth, warm (low sodium) 2 1/3 cups
Red onion, diced 1 large
Cherry tomatoes, halved 1 1/4 cups
Baby spinach 3 1/2 cups
Garlic cloves, minced 5
Lemon, zested and juiced1 large
Reduced-fat feta, crumbled 7 oz
Olive oil 1 tbsp
Fresh parsley, chopped2 1/2 tbsp
Seasoning 1:
oregano 2 1/3 tsp
garlic powder 1 1/4 tsp
onion powder 1 1/4 tsp
Seasoning 2:
dried dill 1 1/4 tsp
salt 1 1/4 tsp
black pepper 3/4 tsp
Method
1. Preheat your oven to 400 F.
2. In a 9x13 baking dish, add the uncooked jasmine rice, chicken, diced red onion, halved cherry tomatoes, minced garlic, lemon zest, olive oil and all of the seasoning blend.
3. Pour in the 2 cups of chicken broth and the juice of half the lemon. Mix everything well, spread into an even layer and make sure the rice is mostly submerged beneath the liquid.
4. Cover the dish tightly with foil and bake at 400 F for 50 to 55 minutes (the larger batch needs a little longer), until the rice is tender and the chicken reaches 165 F.
5. Remove the foil, add the baby spinach and mix it in while everything is still hot, so it wilts.
6. Top with the feta and finish with the parsley and the juice from the other half of the lemon. Divide into 7servings
Macros
442 Cal
43g P
42g C
10g F
Creamy Pumpkin White Chicken Chili (7 servings)
Ingredients
Chicken Breast 2lbs
Great Northern beans, drained and rinsed 2 cans
Pumpkin puree (plain) 1 cup
Green chiles 1 can (4 oz)
Corn 1 cup
Chicken broth (low sodium) 3 cups
Reduced-fat cream cheese 4 oz
Cumin, chili powder, garlic powder 1 tsp each
Smoked paprika 1/2 tsp
Salt and pepperto taste
Method
1. Add everything except the cream cheese to the slow cooker.
2. Cook on LOW 5 to 6 hours or HIGH 3 to 4 hours, until the chicken reaches 165 F.
3. Shred the chicken with two forks and stir in the cream cheese until smooth and creamy.
4. Divide into 6 containers.
Macros
400 cal
45g P
42g C
7g F
Cod, Rice, & Veggies (2 Servings)
Ingredients
Cod Fillets (around 4oz each) 4
Good & Gather Riced Cauliflower Mushroom & Asparagus Medley, frozen 2 bags (10 oz each)
Baby spinach 4 cups
Lemon, zested and juiced 1
Garlic powder 1 tsp
Smoked paprika 1 tsp
Onion powder 1/2 tsp
Dried dill 1/2 tsp
Black pepper 1/4 tsp
Salt 1/4 tsp
Method
1. Preheat the oven to 400 F and line a sheet pan with parchment. If the cod is frozen, thaw it in the fridge overnight and pat it dry.
2. Mix the garlic powder, smoked paprika, onion powder, dill, pepper and salt. Rub it on the cod and squeeze half of the lemon over the top.
3. Bake the cod 10 to 12 minutes, until opaque and flaking (145 F inside).
4. While the cod bakes, cook the frozen cauliflower rice medley in a large nonstick skillet over medium-high heat with no oil, stirring, for 6 to 8 minutes until the water cooks off and it is tender.
5. Stir in the spinach for about 1 minute until wilted. Finish with the lemon zest, the rest of the lemon juice and a pinch of pepper.
6. Divide the cauliflower rice into 2 containers and top each with 2 fillets.
Macros
295 Cal
49g P
19g C
3g F
Not Fat Ass McChicken Sandwiches (7 Servings)
Ingredients
Ground Chicken Breast 700g
Mustard 1 Tbsp + 1/2 tsp
Paprika 1 1/4 tsp
Cayenne 1 1/4 tsp
Garlic powder 2 1/3 tsp
Onion powder 1 1/4 tsp
Salt 1 1/4 tsp
Black pepper 2 1/3 tsp
Corn flake crumbs 70 g (about 10 g per patty)
Good & Gather Keto Hamburger Buns 7
Romaine lettuce 175 g
Light mayo 45 g
Method
1. Mix the chicken and seasonings in a bowl.
2. Form into 7 patties (about 100 g each) and cover each in corn flake crumbs, about 10 g per patty.
3. Air fry the patties at 390 F for 10 minutes, flipping halfway.
4. Assemble each sandwich with bun, lettuce, mayo and a patty.
Macros
196 Cal
32g P
9g C
4g F
COR Slop Bowl (1 serving)
Ingredients
Cream of Rice 75g
Frozen strawberries 150 g
Whey protein isolate 25 g
Boiling water about 1 to 1 1/2 cups (240 to 350 mL)
Training days +40 g dry cream of rice = 115 g total
Rest days +10 g whey = 35 g total, + 75 g blueberries
Method
1. Add the dry cream of rice to a large microwave-safe bowl and whisk in the boiling water.
2. Microwave on high 2 to 3 minutes, stirring once, until thick and fluffy. Add a splash more water if it's too thick.
3. Let it cool for 1 minute, then stir in the whey. Adding whey while boiling hot makes it clump.
4. Stir in the frozen strawberries last.
Macros (Training Day)
572 Cal
29g P
109g C
2g F
Macros (Rest Day)
505 Cal
35g P
88g C
3g F
Ninja Creami (1 serving)
Ingredients
400g Unsweetened Almond Milk
45g Whey Protein Isolate
1 Serving Sugar Free Jell-O Pudding Mix
3g Xanthan Gum
Pinch of Salt
8g Swerve Sweetener
Peanut Butter Mix-In- Depending on flavor
10g Training Day
20g Rest Day
Macros (No PB Mix-In)
250 Cal
38g P
11g C
6g F
Found a couple of these at Target, so giving Little Debbie a go as a Creami this week. The other flavors are on point- the Cosmic Brownie is one of my go-to's!
