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This is one of my go-to recipes to prep ahead… and they’re sooo simple!
Mix together:
2lbs lean ground turkey
1/2 cup gluten free oats (blend them for a better texture)
2 eggs
Sea salt, red pepper flake, black pepper, and basil.
Bake in 2 muffin tins at 350 degrees for 45 minutes
Makes 24 Muffins.
Who’s going to try?!
๐๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ ๐ญ๐จ ๐๐๐ญ ๐๐ง๐จ๐ฎ๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐๐ข๐ง? โฃโฃโฃโฃ
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This is one of the most common things I get asked about, and many of my clients will struggle at first to hit their daily protein goals, so I wanted to share some of my favorite sources for protein. โฃโฃโฃโฃ
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๐๐ถ๐ต ๐ง๐ช๐ณ๐ด๐ต, ๐ญ๐ฆ๐ตโ๐ด ๐ต๐ข๐ญ๐ฌ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ฉ๐ฐ๐ธ ๐ฎ๐ถ๐ค๐ฉ ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ ๐บ๐ฐ๐ถ ๐ข๐ค๐ต๐ถ๐ข๐ญ๐ญ๐บ ๐ฏ๐ฆ๐ฆ๐ฅ. โฃโฃโฃโฃ
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This of course will vary for everyone, but most often I recommend anywhere from .8 – 1 gram per pound of your goal body weight as a good starting point. โฃโฃโฃโฃ
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๐โ๐ท๐ฆ ๐ด๐ฉ๐ข๐ณ๐ฆ๐ฅ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ต๐ฉ๐ข๐ต ๐ ๐ด๐ฐ๐ญ๐ฆ๐ญ๐บ ๐ต๐ณ๐ข๐ค๐ฌ ๐ฎ๐บ ๐ฅ๐ข๐ช๐ญ๐บ ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ๐ด ๐ข๐ญ๐ฐ๐ฏ๐จ ๐ธ๐ช๐ต๐ฉ ๐ฎ๐บ ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ ๐ต๐ฐ ๐ฃ๐ฆ ๐ด๐ถ๐ณ๐ฆ ๐โ๐ฎ ๐จ๐ฆ๐ต๐ต๐ช๐ฏ๐จ ๐ฆ๐ฏ๐ฐ๐ถ๐จ๐ฉ.โฃโฃโฃโฃ
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๐ช๐ก๐ฒ ๐๐จ ๐ ๐๐จ ๐ญ๐ก๐ข๐ฌ? Protein tends to make us fuller for less calories in comparison to carbohydrates & fat, so I know it will help me with staying on track. โฃโฃโฃโฃ
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๐๐ก๐๐ญ ๐๐๐ข๐ง๐ ๐ฌ๐๐ข๐, ๐ก๐๐ซ๐ ๐๐ซ๐ ๐ฌ๐จ๐ฆ๐ ๐ ๐ซ๐๐๐ญ ๐ก๐ข๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐๐ข๐ง ๐ฌ๐จ๐ฎ๐ซ๐๐๐ฌ ๐ญ๐จ ๐ข๐ง๐๐จ๐ซ๐ฉ๐จ๐ซ๐๐ญ๐: โฃโฃโฃ
Eggs & Egg Whites: While you should eat the yolks as they have all of the nutrients, I also like to supplement with extra egg whites. Theyโre high in protein and low in taste so you can add them into so many options to bump up your protein throughout the day. Add a couple extra egg whites into your eggs, blend them into a shake, add to oatmeal, or just cook up a couple on the side of a meal.
Chicken: I love making a batch of crockpot chicken for the week. I usually cook it plain so I can season and change it up during the week so I donโt get sick of it.
Turkey: Lean ground turkey is one of my favorites – go for the 93-6% lean instead of 99%. It tastes way better.
Deli Meat: It gets a bad rep but this can be a great snack option to bump up protein. Just look for a an antibiotic & hormone free brand like Applegate farms.
Beef & Fish:ย These are both great options, just not my usual go to’s. These can be great to switch it up if you tend to get sick of chicken. Frozen shrimp are one of the easiest and low calorie protein sources to incorporate.
Protein Powders:ย There are so many different types & purposes but it definitely can be helpful to supplement with a protein powder. Whether itโs a post workout whey, casein shake at night, or meal replacement powder you can blend them into smoothies or even make mug cakes, protein pancakes or waffles, or protein muffins.ย I also love mixing them into Greek yogurt OR oatmeal as well (Iโll share some ideas in my stories & highlights)
Greek Yogurt & Cottage Cheese: Try to go for plain and flavor on your own.
Low Fat Cheese: This can be a super convenient snack option. A cheese stick is so easy to grab and go and usually has around 8 grams of protein per stick.
Vegan Friends: foods like beans, lentils, tempeh, & tofu are all great protein options. Be sure to consider protein combining as well, to be sure youโre getting complete protein sources.
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One of my favorite suggestions is to be sure to incorporate a protein source with every meal and snack you consume. If youโre doing that daily, youโll very likely reach your protein goal for the day. โฃโฃโฃโฃ
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๐๐ฏ๐บ ๐ฐ๐ต๐ฉ๐ฆ๐ณ ๐ฒ๐ถ๐ฆ๐ด๐ต๐ช๐ฐ๐ฏ๐ด ๐ฐ๐ฏ ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ? ๐๐ฉ๐ข๐ต ๐ข๐ณ๐ฆ ๐บ๐ฐ๐ถ๐ณ ๐ง๐ข๐ท๐ฐ๐ณ๐ช๐ต๐ฆ ๐ด๐ฐ๐ถ๐ณ๐ค๐ฆ๐ด? ๐๐ก๐๐ซ๐ ๐ข๐ง ๐ญ๐ก๐ ๐๐จ๐ฆ๐ฆ๐๐ง๐ญ๐ฌ โฌ๏ธย
๐๐ ๐ ๐ญ๐จ๐ฅ๐ ๐ฒ๐จ๐ฎ ๐ง๐จ๐ญ ๐ญ๐จ ๐ญ๐ก๐ข๐ง๐ค ๐๐๐จ๐ฎ๐ญ ๐ฉ๐ข๐ณ๐ณ๐ – ๐ฐ๐ก๐๐ญ ๐ข๐ฌ ๐ญ๐ก๐ ๐๐ข๐ซ๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐ ๐ฒ๐จ๐ฎ ๐ฐ๐จ๐ฎ๐ฅ๐ ๐ญ๐ก๐ข๐ง๐ค ๐๐๐จ๐ฎ๐ญ? โฃ๐๐๐
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So why, when it comes to our diet do we think that putting something off limits is going to be beneficial to helping us reach our goals. โฃ
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I see this all the time and was guilty of it for so long too. โฃ
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We automatically think the answer to solving our โlack of willpowerโ is to place more restrictions on our food. โฃ
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๐๐ข๐บ๐ฃ๐ฆ ๐ช๐ฏ๐ต๐ฆ๐ณ๐ฎ๐ช๐ต๐ต๐ฆ๐ฏ๐ต ๐ง๐ข๐ด๐ต๐ช๐ฏ๐จ ๐ธ๐ช๐ญ๐ญ ๐ฑ๐ณ๐ฆ๐ท๐ฆ๐ฏ๐ต ๐ถ๐ด ๐ง๐ณ๐ฐ๐ฎ ๐ฃ๐ช๐ฏ๐จ๐ช๐ฏ๐จ? โฃ
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๐๐ณ, ๐ฎ๐ข๐บ๐ฃ๐ฆ ๐ค๐ถ๐ต๐ต๐ช๐ฏ๐จ ๐ฐ๐ถ๐ต ๐ด๐ถ๐จ๐ข๐ณ ๐ธ๐ช๐ญ๐ญ ๐จ๐ฆ๐ต ๐ถ๐ด ๐ต๐ฐ ๐ด๐ต๐ฐ๐ฑ ๐ค๐ณ๐ข๐ท๐ช๐ฏ๐จ ๐ช๐ต? โฃ
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But hereโs what I find actually tends to be the case…. (๐ช๐ตโ๐ด ๐ฑ๐ณ๐ฐ๐ฃ๐ข๐ฃ๐ญ๐บ ๐ฏ๐ฐ๐ต ๐ธ๐ฉ๐ข๐ต ๐ต๐ฐ ๐ต๐ฉ๐ช๐ฏ๐ฌ) โฃ
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If youโre struggling with binging, eating more food earlier in the day not fasting, will probably help you from overeating later (also be sure to seek out therapy if binge eating truly is a struggle).
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Not eating ENOUGH is probably causing you to eat TOO MUCH over the long term. โฃ
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Allowing yourself to eat sugar in moderation will actually take the stigma away from it and make you crave it less.โฃ
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If I tell you that you donโt have to eat perfectly โclean foodsโ and vegetables all the time, you will actually learn to choose them for yourself. โฃ
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Not because you โ๐ฉ๐ข๐ท๐ฆ ๐ต๐ฐโ but because you feel your best when you do, have more energy, and can hit your goals easier. โฃ
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๐๐จ๐ฎ ๐๐๐ง ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ซ๐๐๐๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐๐ฅ๐ฌ ๐๐๐ญ๐ข๐ง๐ ๐๐จ๐ง๐ฎ๐ญ๐ฌ, ๐ฌ๐ฎ๐ ๐๐ซ, ๐๐ง๐ ๐ฉ๐ข๐ณ๐ณ๐ ๐ข๐ง ๐ฆ๐จ๐๐๐ซ๐๐ญ๐ข๐จ๐ง.ย ๐ฉ๐ฟ๐ฎโฃ
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In fact in may actually benefit you to eat those things on occasion. โฃ
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๐๐ก๐ ๐ ๐จ๐๐ฅ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐จ ๐๐ ๐ฉ๐๐ซ๐๐๐๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐๐ญ. โฃ
๐๐ญโ๐ฌ ๐ญ๐จ ๐๐ ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐ญ.โฃย ๐
What is the biggest thing you struggle with when it comes to nutrition?!ย โฌ๏ธ
I am SO excited for the launch of our newest program – #mbf- Muscle Burns Fat! And the most exciting partโฆ itโs really two programs in one – #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts!
#MBF is made upย ย of two 3-week programsโ#MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advancedโdesigned to be done back-to-back. #MBF is perfect for beginners and will lead you right into #MBFA. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!
Strength training (3x/week) happens on Monday (Lower Body Burn), Wednesday (Upper Body Burn), and Friday (Full Body Burn), and includes asymmetrical moves where youโll use one weight instead of two. Megan’s reason being, “when you’re lifting with one weight, your body is forced to compensate for the imbalance, which engages your core. By challenging your body, you’ll burn more calories and get the most out of each workout.”
Cardio workouts (2x/week) are Tuesday and Thursday (Core Circuit) that will always end with a AMRAP-as many reps as possible so you can try and beat it next time you have a cardio workout. These will have an emphasis on fat-burning and will incorporate the BOD rope.
EMOMs (1x/week – every minute on the minute) will be on Saturdays! This 25 minute, once a week workout will push you to give everything youโve got.
Sunday stretch and flow (Dynamic Recover) workouts will help you ease tension, boost mobility and optimize your recover to help you get ready for the next week
All #mbf Challenge and Completion packs include BOTHย Ultimate Portion Fix &ย 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. Either a portion control based plan OR intuitive eating approach. This combination of nutrition and fitness is the key to results!!
Ourย groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program!ย This is was keeps me on track tooย – they hold me accountable and keep me motivated! We’ll be kicking off our exclusive test group on JULY 27th with a week of prep before diving into the program and going through it together.ย
Give the sample workout a try by heading here! This way, I’ll also be able to keep you in the loop with all the info you need to know as we get closer to launch!
Donโt worry โ this isnโt about bulking up. Megan designed these workouts to get you lean and toned for your strongest body ever.
We hear the workouts are tough but Megan keeps the moves simple so you can let the tempo set your pace and drive your intensity no matter your fitness level or experience (wait until you see the test groups before and afters – I’m SHOOK)! The proof is def. in the pics!!! And those of you who are like, HOLY $h!+ IDK about this…rest assured, there is a modifier ๐
For New Customers:
For Existing BOD Members:
I always recommend the Deluxe packages – especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.
If so please complete this form to try out the sample workout and get on the list for all of the launch info!
I am so excited to do this program with you! Cannot wait to rock this with you!
I’ve been wanting to try these forever and was so impressed with how easy it was and tasty! You can easily make them gluten free like I did but any self-rising flour will work!
Mix together:
1/4 cup gluten free all purpose flour (I used Bobโs red mill blend)
2 rounded tablespoons plain Greek yogurt
1/2 tsp baking powder
I added a splash of water to get the best consistency and sprinkled in a tiny bit of stevia. It would be amazing with a tiny bit of cheese sprinkled in.
Bake at 400 for 10-12 minutes!ย ๐๐ฅ๐ฅฏ
