This is one of my new favorite recipes!! It’s perfect for anyone who is looking to transition to a grain-free or lower carb diet. You could even make it Paleo by omitting the cheese. It’s super easy to make and a great option to prep for grab and go lunches during the week.
- 1 lb 93% lean ground turkey
- 2 cups baby spinach
- 1/4 cup almond flour (or gluten free oats if you’re not grain free)
- 2 egg whites
- 1 cup diced tomatoes
- 2 oz part skim mozzarella cheese
- Basil and oregano
- Preheat your oven to 350 degrees
- In a mixing bowl combine the egg whites, almond flour or oats, basil, baby spinach, and oregano.
- Mix in the ground turkey and combine.
- On a baking sheet, spread your meat mixture out to make a “crust”
- Bake for 30-35 minutes until the edges begin to brown.
- Top with diced tomatoes and mozzarella and place back in the oven for 8-10 minutes.
- Let cool, slice, and enjoy.
Makes 4 Servings
Lately I’ve been getting a lot of questions about protein. Women especially don’t consume adequate amounts of protein daily so I wanted to address some common questions I get to help prevent this problem.
Why protein? Protein is necessary for our bodies to function. Not only do they help make up every cell in our body, they also make everything in our bodies happen from digestion, to growth and development.
How much do I need? On average women require about 1 gram per pound of body weight. So if you weigh 140lbs you should be eating around 140 grams of protein per day.
How much per meal should I eat? Our bodies can only consume a certain amount of protein at one time. So it’s best to stick to 20-30 grams per meal.
What foods are good sources of protein?
- Chicken (try my crockpot chicken recipe to have some on hand)
- Eggs and egg whites
- Greek yogurt (plain is best)
- Protein powder
- Cottage cheese (reduced sodium if you can)
- Any type of fish
How can I sneak more protein into my diet?
Protein Oatmeal: Mix a scoop of protein powder in your oatmeal or even egg whites (while the oats are cooking) to boost the protein content of your breakfast.
Smoothies: Add of scoop of protein-rich and nutrient dense Shakeology to your shakes for an easy on the go meal.
Power up your Breakfast: Swap carby breakfast foods for protein packed choices, like eggs, Greek yogurt or protein oats.
Top it with Meat: Animal protein is an excellent source for our bodies. Top your salads with grilled chicken, snack on turkey slices with avocado, or add lean ground turkey or beef into a tomato sauce.
What are your favorite protein sources?
Easiest recipe ever…Crockpot Chicken. Put boneless, skinless chicken breast in a crockpot, cover with enough water to cover them (I usually cook about 2 lbs at a time). Cook on high for about 4 hours. Shred apart, freeze half and keep half on hand for protein options throughout the week. You can flavor and season as you go.
It’s been a really long time since I’ve done a What I Ate Wednesday post so I wanted to update you on some of the meals I’ve been loving as of late.
Pre workout snacks. Something small before my workout that is filled with protein and low in fat. Two of my favorites are egg white muffins and these pumpkin protein bars
Crockpot chicken and sweet potatoes with cinnamon and peanut butter. I could continue to eat this meal every meal and probably be quite happy with it
Mix 1/2 scoop whey protein, 1 egg white, 1 tbs. coconut flour, 1/2 tsp. baking powder and a splash of water and microwave 2 minutes.
Lots of Chicken and Veggies
What meals are you loving lately?
P.S. I’m going to be running a FREE 5-Day Clean Eating and Nutrition Group starting on Monday March 24th! I’m looking for 10 committed people ready to kickstart a healthy lifestyle! You’ll be given daily challenges, support, and accountability. Want in? Comment below, send me a message, or email me [email protected]
Every once in a while in the winter I need a little reminder that summer is not too far gone. That someday soon it will be warm and sunny again there will be zero snow in sight. I know I have months to go until this actually happens but that doesn’t mean I can’t pretend. This stir fry reminds me of summer while still giving me that warm comforting feeling I crave from my fall meals. The addition of mango and coconut makes me feel like I’m in Hawaii even though I’m eating this in cold snowy Boston!
- 1/2 cup carrots, diced
- 1 and a 1/2 cups sugar snap peas
- 1 red bell pepper, diced
- 1 mango, cubed
- 1/4 cup unsweetened coconut flakes
- 1/4 cup coconut aminos
- 1 tbs. unrefined coconut oil
- Protein of choice 1 lb. if using animal protein (I used precooked turkey breast from Trader Joe’s, but you could use chicken breast, beef, shrimp, tofu, anything you like)
- Chop up all of your vegetables into small pieces as well as your protein if necessary.
- Warm a large skillet with 1 tbs. coconut oil.
- If cooking raw meat saute your meat first, if not skip this step.
- Add your veggies to the skillet and saute until tender.
- Add in the coconut flakes, precooked protein of choice, and drizzle with coconut aminos.
- Continue to saute until everything is hot.
- Serve and enjoy!
Makes 4 servings
I ate mine as is but you can serve with brown rice, quinoa, or cauliflower “rice”.
What do you miss most about the summer during the winter months???