Tag Archives: IIFYM

Protein Cookie Dough

One of my favorite tips if you are trying to stay full while dieting… ⁣
Increase your protein & fiber. ⁣
𝐄𝐧𝐭𝐞𝐫: 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐂𝐨𝐨𝐤𝐢𝐞 𝐃𝐨𝐮𝐠𝐡 🍪
This is one of my all-time favorite recipes and it’s perfect if you have a sweet tooth. It’s super filling because it’s packed with fiber and protein along with some healthy fats to slow down digestion and keep you full for longer. Tag me if you give it a try. ⁣
Mix together: ⁣
🍪 1 scoop protein powder of your choice ⁣
🍪 7 grams coconut flour ⁣
🍪 7 grams PB2 ⁣
🍪 30 grams pumpkin puree ⁣
Add in water and mix until you get a cookie dough consistency. Then you can mix in toppings of your choice… anything goes here (I did cacao nibs). ⁣
Refrigerate for at least an hour to set but you can make a few batches for the week and store in the fridge for 3-4 days. ⁣
Enjoy! Tag me if you try 🍫
cookie dough

🌮 𝗪𝐞𝐞𝐤𝐥𝐲 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 & 𝐏𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐓𝐢𝐩𝐬 ⁣🥗

When I’m planning for the week I try my best to be realistic & make things easy.

I choose foods I enjoy, while aiming for a variety of foods that are filling as well (𝘐 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳 𝘩𝘪𝘨𝘩 𝘧𝘪𝘣𝘦𝘳, 𝘩𝘪𝘨𝘩 𝘷𝘰𝘭𝘶𝘮𝘦 𝘧𝘰𝘰𝘥𝘴, 𝘢𝘯𝘥 𝘵𝘳𝘺 𝘵𝘰 𝘪𝘯𝘤𝘭𝘶𝘥𝘦 𝘢 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘴𝘰𝘶𝘳𝘤𝘦 𝘸𝘪𝘵𝘩 𝘦𝘢𝘤𝘩 𝘮𝘦𝘢𝘭).

Stop aiming for perfection and start making a plan for foods that will fit within your lifestyle. ⁣(𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦, 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘯𝘢𝘤𝘬 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵 𝘴𝘰 𝘐 𝘢𝘭𝘸𝘢𝘺𝘴 𝘱𝘭𝘢𝘯 𝘢 𝘯𝘪𝘨𝘩𝘵𝘵𝘪𝘮𝘦 𝘴𝘯𝘢𝘤𝘬 𝘵𝘰 𝘧𝘪𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘮𝘺 𝘥𝘢𝘪𝘭𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘨𝘰𝘢𝘭)

𝐄𝐱𝐚𝐦𝐩𝐥𝐞𝐬 𝐨𝐟 𝐌𝐞𝐚𝐥𝐬 𝐈’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞𝐬𝐞 𝐨𝐩𝐭𝐢𝐨𝐧𝐬: ⁣
Breakfast & Lunches: Pumpkin Oats, Egg Whites, Turkey Sausage & Veggies, Superfood Shake, or Protein Cookie Dough ⁣
Lunches & Dinners: Zucchini noodles with cherry tomatoes and ground turkey, or cauliflower rice or broccoli with eggs & ground turkey ⁣
Snacks: Air-popped popcorn, yogurt bowls, protein fluff, or rice cakes with protein frosting⁣

I sprinkle in healthy fats with all of my meals by cooking with oil, drizzling with peanut butter, or sprinkling in flaxseed or coconut. ⁣

𝘈𝘳𝘦 𝘱𝘰𝘴𝘵𝘴 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? I get so many questions about nutrition and what I eat so I’m trying to share more. ⁣

meal prpe

How to Meal Prep

𝗪𝐡𝐨 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞𝐚𝐥 𝐩𝐫𝐞𝐩? I hear this a lot and I honestly like to keep it super simple so that I actually follow through with it. 𝐌𝐲 𝐠𝐨𝐚𝐥 𝐢𝐬 𝐂𝐎𝐍𝐕𝐄𝐍𝐈𝐄𝐍𝐂𝐄!⁣
Here’s a little hack: I break things up into 4 categories and try to have 2-3 choices for each to choose from during the week. ⁣
𝐏𝐫𝐨𝐭𝐞𝐢𝐧𝐬: chicken, ground turkey or lean ground beef, fish, eggs, egg whites, protein powder, Greek yogurt, cottage cheese⁣
𝐂𝐚𝐫𝐛𝐬: sweet potatoes, oats, rice cakes, quinoa, brown rice, beans, popcorn, cereal, frozen fruit, bread or tortillas⁣
𝐅𝐚𝐭𝐬: oils, nut butters, coconut flakes, nuts & seeds, dressings, cream cheese, avocado, higher fat cheeses⁣
𝐕𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬: greens mixes, frozen vegetables, roasted veggies, etc…⁣⁣
I like to prep any meats ahead, and eggs you can hard boil, make egg muffins, or cook throughout the week. ⁣
If I have non frozen veggies, I’ll usually chop and pre roast along with things like sweet potatoes. Brown rice, quinoa, or any grains will get cooked ahead too.⁣
And that’s honestly it! I’ll do a lot of frozen veggies, random grab and go snacks, smoothies in the blender, mug cakes, oats in the microwave, Greek yogurt bowls etc…⁣
The simpler you make it the better! 𝘞𝘢𝘴 𝘵𝘩𝘢𝘵 𝘩𝘦𝘭𝘱𝘧𝘶𝘭?! I get asked about this a lot and want to assure you that there’s no right or wrong way to do this. You have to do what works best for you and make sure you have foods you ENJOY on hand. Keep it simple! 𝘈𝘯𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘱𝘳𝘦𝘱 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴? 𝘞𝘩𝘢𝘵 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘥𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦?
prep

Peanut Butter Cup Bites

I just had to share this recipe in case you missed it over on my Instagram. I’ve been having so much fun on Instagram Reels and have been sharing a bunch over there! To get first access to all of my nutrition tips, meal ideas, mini workouts, & more be sure to join me on there (@daniellegracep).

These little bites are the perfect sweet tooth snack to help keep you on track with your goals. They’re also packed with slow digesting protein to help keep you full & satisfied.

Give em a try!

Peanut Butter Cup Yogurt Bites 🍫

peanutbites

Ingredients: 

  • *Plain Nonfat Greek Yogurt
  • *Powdered PB2 (you can substitute with natural peanut butter if you like)
  • *Cacao Nibs or Chocolate Chips

Mix your yogurt and PB2 well until combined (if you like things sweeter sprinkle in a little stevia). Spread yogurt mixture into a mini muffin tin. Sprinkle each bite with chocolate chips or cacao nibs and pop into the freezer for 45 minutes or so. You can make as many or as few bites as you like so I didn’t include measurements.

I made a double serving using a 6 oz container of plain yogurt and 2 tbs. PB2. Tag me and share if you try it out! 

100 Calorie Pumpkin Mug Cake

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There’s something about Fall that makes me crave all the pumpkin! What I love about pumpkin puree is it’s super high in fiber, low in calories and can make some of the best low calorie treats! Here’s a mug cake recipe I’ve been loving lately! Tag me on social if you try it @daniellegracep

Mix together:
🍁140 Grams Liquid Egg Whites
🍁1/2 tbs. Baking Powder
🍁1/4 Cup Canned Pumpkin
🍁Pumpkin Pie Spice, Stevia, & Optional Pumpkin Spice Skinny Syrup or Vanilla Extract

Mix well and microwave 90-120 seconds on high 🔥

Enjoy!