We’re weekend warriors when it comes to cooking - we typically spend our Sunday evenings chopping, stirring, blending and sautéing close to a whole week’s worth of breakfast and lunch. Cooking for the week saves money, saves time for other activities during the week, and makes it easier to stick to a meal plan, especially when dieting. "When you fail to plan, you plan to fail (your diet)", as they say! I may have added in that part about the diet heh ;) but it still holds true, no?
This recipe, devised to help Sofia cut some body fat this spring, is quick and easy, and provides a low calorie breakfast.. Beetroot derived nitrates are the star of these smoothies! Beets are a nitrate-rich vegetable and there are plenty of scientific studies showing nitrates help dilate vessels for healthy blood flow.
- 4 cups strawberries
- ~100g of whey protein powder (5 scoops at ~20g per scoop)
- 5 cups plain lowfat yogurt (whole fat may be used but here it's lowfat since Sofia is cutting calories)
- 5 medium sized beets
Recipe, makes 5 smoothies at 14oz per smoothie
- Slice and boil beets about 10-15 minutes until soft when poked (this makes them easier to blend).
- Let the beets chill.
- Add 1 cup of strawberries, 1 cup yogurt, 1 scoop whey, and 1/2 cup of beet slices to blender
*Note: There might be extra leftover with aeration from the blender
Nutrition facts (for 1 smoothie): 368 calories, 44g carb, 4g fat, 40g protein, 7g fiber
Make your own coffee kombucha, and save some $$$.
Ever since our impulse spiralizer buy, we've been salivating over dreamy plates of steaming hot "pasta" and subsequently enjoying vegetable lo mein, Thai-style stir fry and now fettucine alfredo!
A healthy take Vietnamese-style spring rolls and filled with veggies, this is an Asian dish I can enjoy without worrying about other additives. Rice paper is fun but fickle, and while this recipe is a bit more involved it sure is tasty!
We tried our hand at "Spartan's Potato Salad". The namesake is derived from the fact that we used Greek yogurt instead of mayo :). Plus with the macros this dish provides, it is most def fit for a spartan warrior.
This watermelon "cake" is a real foods-based alternative to traditional refined flour-based cakes. It’s lower in calories, contains a boost of naturally present vitamins, minerals, and even provides additional protein from the Greek yogurt "icing".
See how to make high protein, low calorie breakfasts for the whole week in a snap! :)
Using a whole chicken makes me feel like the ultimate kitchen maestro. And you can too! While this culinary feat seems challenging, it's quite simple.
Zucchini noodles: a "whole food" pasta recipe to help you get even more veggies in your day.