food

Avocado Toast!

I have only recently joined on the avocado toast bandwagon and I have to say I’m hooked, especially making it this way!

Macros: 258 Calories; 16 Protein, 31 Carbs, 9 Fat

Ingredients:

1 small avocado

1/4C Low-fat cottage cheese

2 slices of your favorite bread (I use Peperidge Farm Lite bread, only 45 calories!

Chives (optional)

Trader Joe’s Everything But The Bagel seasoning

How to make:

1. Cut the avocado in half, remove the pit and slice it up and push the slices into a bowl. Pop the toast in the toaster.

2. Mash it up! I use a potato masher because it’s easier than a fork.

3. Add the low-fat cottage cheese to the avocado and mix it together.

4. Chop off some bits of chives (I use kitchen scissors so I don’t have to dirty a cutting bored…lazy cook hack haha) add in and stir.

5. Scoop the mixture on top of the toast which should have popped up done by now. Top with Everything But The Bagel. Seriously if you haven’t tried this stuff yet….DO IT. You won’t regret it!!!

Enjoy!! I added some turkey slices this day because I was a little short on protein to hit my macros and it makes a nice addition!

I got the idea to mix cottage cheese in with avocado from Katie Corio (@cutekatiebug on the gram) and love it! I tend to buy small avocados so I can use all of the flesh and not try to store it because I get grossed out when it turns brown!

food

A Full Day of Eating!

I posted this picture on Instagram stories yesterday and so many of you asked me for recipes so here they are!

Breakfast: Protein Pancakes

Macros 
Calories: 352
Protein: 27g
Fat: 5g
Carbs: 49g

Ingredients:
1 Scoop of vanilla or cinnamon protein powder (I use 1 Up Nutrition)
1/2 of a banana
1/4 cup coconut or chickpea flour
1 TSP baking powder
1/2 C unsweetened almond milk

Sugar free maple syrup
Blueberries
Strawberries

How to Make!

  1. Combine ingredients except for berries and syrup in a blender.
  2. Spray a griddle or griddle pan (or really any flat pan you have!) with a nonstick olive oil based spray.
  3. Pour batter onto griddle into pancake shapes (you can get creative here)!
  4. *Optional* I like to poke my blueberries into the pancakes right after I pour them and then use my finger to coat them with batter so they don’t bubble out as much! A trick my Mom taught me!
  5. Cook until you start to see them golden brown (I check them after a few minutes)
  6. Flip! Cook until golden brown on the other side.
  7. Plate, add strawberries and extra blueberries, add maple syrup.
  8. ENJOY!

Lunch: Eggplant Primavera

Ingredients:

1 large chicken breast, cubed
1/2 Eggplant, cubed
1 Cup of broccoli florets
½ a white or red onion, sliced
1 large red bell pepper, sliced
1/2 Cup of pasta sauce
¼ Cup parmesan cheese
Sprinkle of pink sea salt
Sprinkle of pepper
2 tablespoons olive oil

How to Make:

  1. Cut up chicken breast and heat some oil in a skillet. Place chicken in the skillet to cook on medium, flipping after about 6 minutes.
  2. Add oil to another skillet and add in chopped up veggies. Stir them around every few minutes until cooked.
  3. Warm pasta sauce in the microwave.
  4. When veggies are cooked, place them on a plate, topping them with the chicken, pasta sauce and Parmesan cheese.
  5. Enjoy!

Dinner: Salmon and a Large Salad

Ingredients:

4 oz of Salmon
Curley Parsley
Pink Sea Salt
Pepper
Lemon Juice
1 Tablespoon Olive Oil

Spring Mix
1 C Cucumber
1 C Grape Tomato’s (or any tomato’s I just prefer these!)
Feta Cheese
Basil Leaves
Sliced Almonds
Your favorite light dressing

How to Make:

  1. In a pan, drop in 1 Tablespoon of olive oil and let it warm up so it spreads around. Once it is a little warm, shake the pan around so it is coated.
  2. Place the salmon in the skillet with the skin on, but place it flesh side down so all you see is the back of the skin.
  3. While the salmon is cooking, combine the salad ingredients on a plate and drizzle with dressin.
  4. After 5-10 minutes (depending on how hot your stove is) flip the salmon so it cooks skin side down for a few extra minutes until cooked through. You know it is cooked when it flakes easily with a fork. Season with sea salt, pepper, and parsley.
  5. Add salmon to the plate with salad.
  6. Enjoy!

Dessert: Protein Mug Cake!

I’m OBSESSED with these lately! Omg! So good!

Ingredients:

1 scoop protein powder (I used 1 Up Nutrition Cinnamon French Toast)
1/2 teaspoon baking powder
1 teaspoon coconut or chickpea flour
2 tablespoons almond milk
2 tablespoons egg whites
1/2 teaspoon vanilla extract
Dark chocolate chips (who am I to tell you how many…)
Sugar free maple syrup

How to Make:

  1. Combine dry ingredients.
  2. Add in wet ingredients
  3. Throw some chocolate chips in there so they get all gooey
  4. Cook for 1 min in the microwave
  5. Add more chocolate chips
  6. Drizzle with sugar free maple syrup
  7. Enjoy the most bomb thing you will have eaten today!
Peanut butter as a topping is another option!

My snacks for the day:

Morning snack: Pina Colada Protein shake- 1 Scoop of 1 Up Nutrition Coconut Ice cream protein powder, 1 can of pineapple juice (or some slices of fresh pineapple!), 1/4 C of almond milk, and a handful of ice in the blender. So tropical!

Afternoon Snack: Dannon Protein Yogurt and an Apple.

I was pretty darn close to hitting my macros this day! I also drank 130 ml of water!

I’m not affiliated with 1 Up Nutrition, it’s just the protein and supplements I’ve been using for YEARS. *Sponsor me pleaseeee LOL*

food

Rice Cake Snacks

Rice cakes are perfect for on the go snacking, but even better when you top them with deliciousness!

Ingredients :

2 Rice Cakes

Low-fat cottage cheese

Cinnamon

Blueberries

Other topping ideas: PB and sugar free jelly, hummus and turkey/ chicken, PB and banana, a scoop of chocolate protein powder mixed with water for form the consistency of “frosting” … the possibilities are endless!

How to Make:

1. Top the rice cakes with cottage cheese

2. Sprinkle with cinnamon

3. Pop some blueberries on

Enjoy!

food

Salmon, Asparagus and Rice

Another favorite is coming out to play today! I literally LOVE seafood, including salmon and it’s so easy to make. Lucky enough, I live in Rhode Island where fresh seafood is readily available. If you don’t live seaside, make sure to look for fish that is wild caught and not farm raised (especially tilapia!) to make sure the health benefits aren’t being washed out by chemicals and the (really gross, you don’t even want to know) things that farm raised fish are fed.

Ingredients:

4 oz of salmon
1/2 of a bunch of asparagus (approximate)
1/2 C of brown rice

Salt
Pepper
Olive oil
Dried basil
Non-stick olive oil based cooking spray

How to Make:

  1. Set the oven to 375 degrees for 20 minutes.
  2. While it is pre-heating, line a baking pan with foil and spray with non stick spray.
  3. Lay salmon on the pan (skin on, skin side down), and the asparagus, mist them both lightly with olive oil.
  4. Season salmon and asparagus with sea salt, pepper, and dried basil.
  5. Bake for 20 minutes.
  6. While salmon is baking, cook the brown rice according to the package. I find it usually takes about the same time to cook as the salmon and asparagus. Drain the rice and scoop 1/2 C onto the plate. There will be extra, great for meal prep!
  7. Carefully take the baking pan out of the oven and use a flat spatula to slide the salmon up off the foil, it should come off easy.
  8. Use the same method to scoop the asparagus onto the plate.

Enjoy!

Pan prep!
Ingredients!
Yum! Asparagus!
Into the oven!
Delicious!
food

Easy Oatmeal Breakfasts

One of my favorite super simple and easy breakfasts!

Macros: 355 calories, P: 9, C: 34, F: 11 (dependent on toppings)

Ingredients:

1/2 cup old fashioned oats

2 tablespoons peanut butter

Chopped strawberries, blueberries or sliced bananas as toppings (mix and match)!

Drizzle of honey

Cinnamon

How to Make:

1. Cook oats

2. Add cinnamon

3. Add peanut butter

4. Get creative with fruit toppings!

5. Drizzle with honey

Add a hard boiled egg on the side or some scrambled egg whites for added protein!

Enjoy!

food

My Favorite Summer Salad

It’s Summertime and it’s getting HOT and muggy here in Rhode Island! I don’t know about you guys, but at the end of a hot day, I don’t usually want to cook a hot lunch or dinner (or really have the stove or oven running) and I am not as hungry because of the heat. Salads and cold dishes are a staple for Summer eating! Oh and make sure you’re drinking your weight or goal weight in water to stay hydrated!

Ingredients:

Grilled chicken (let it cool a bit!) with brew pub chicken seasoning
1/2 small avocado
Handful of grape tomato’s cut in half
1/2 a cucumber

How to Make:

  1. Grill chicken, season with Brew Pub Chicken seasoning.
  2. Cut up tomato’s, cucumbers, and avocado. Store the other half of the avocado with some onions or lemon juice to help prevent it from browning.
  3. When chicken is done cooking let it cool a bit.
  4. Toss everything in a bowl, drizzle with olive oil, sprinkle with sea salt and pepper.

If you don’t eat meat, feel free to skip the chicken or add in your favorite meat free alternative to get some protein!

Enjoy!

Now here are some of the fun photos that you didn’t have to scroll endlessly through to get to the recipe!

Look at this fun avocado keeper I found on Amazon! Review coming later!
My seasonings!
Uncategorized

Simple Cinnamon Pancakes with Fruit

Pancakes are my absolute favorite and there’s no reason they can’t be healthy too!

Macros
Calories: 352
Protein: 27g
Fat: 5g
Carbs: 49g

Ingredients:
1 Scoop of vanilla or cinnamon protein powder (I use 1 Up Nutrition)
1/2 of a banana
1/4 cup coconut or chickpea flour
1 TSP baking powder
1/2 C unsweetened almond milk

Sugar free maple syrup
Blueberries
Strawberries

How to Make!

  1. Combine ingredients except for berries and syrup in a blender.
  2. Spray a griddle or griddle pan (or really any flat pan you have!) with a nonstick olive oil based spray.
  3. Pour batter onto griddle into pancake shapes (you can get creative here)!
  4. *Optional* I like to poke my blueberries into the pancakes right after I pour them and then use my finger to coat them with batter so they don’t bubble out as much! A trick my Mom taught me!
  5. Cook until you start to see them golden brown (I check them after a few minutes)
  6. Flip! Cook until golden brown on the other side.
  7. Plate, add strawberries and extra blueberries, add maple syrup.
  8. ENJOY!

Now here are some pictures if you want to scroll through them!

Did you make this?! Tag me on Instagram @aliciaa_ann21

Blueberries added while cooking!
Delicious and nutritious PANCAKES!

*Macros are not guaranteed to be 100% accurate and are based on what I put into MyFitnessPal when making this!