Pumpkin Pancakes and Greek Quinoa Recipes :)

It’s the weekend! And it’s fall! That means two things:

1. It is menu planning and meal prep time, and
2. Pumpkin flavored everything is everywhere... including my pancakes J

In terms of weekend food prep, I’ve got a pretty good Saturday routine down. Sleep in, eat, gym with my mom, eat, grocery shop, eat, food prep, and then, obviously, eat again. This weekend, however, I switched it up a bit and included a couple new recipes in my menu, so it required a little extra shopping time. I also had to prep all my food around a kitchen window renovation, so things were a little slower than usual. I had to leave a couple things until today, but finally have got it all prepped and packed, and done! Whoot whoot! All ready for the week.

This weekend I also made two different kinds of post-workout pumpkin pancakes. And both were yummy! Pumpkin puree just has a way of making baking rich, lush and delicious. And, even though it's available all year, it just seems to fit the best with fall.

The first was based on my basic Cinnamon Zucchini Protein Pancake with Vanilla Icing, but with a ¼ cup of canned pumpkin puree added to the batter, and a tablespoon of pumpkin added to the icing. The second creation was adding a ¼ cup of canned pumpkin puree to my Chocolate Zucchini Protein Pancake with Chocolate Icing. Mmmmm, the additional moisture added from the pumpkin made the pancake very dense, and in the absence of cinnamon, the pumpkin flavor really came out, and paired well with the peanut butter and bananas on top. What a delicious way to get in those post-workout carbs and protein!

After opening up a big can of pumpkin and only using ¼ cup at a time, it lasts awhile, so I have been trying it out in different things. Pumpkin works really well in yogurt with some oats, walnuts, bananas, cinnamon and maple syrup. Pretty much autumn in a bowl J This has been my new bedtime snack for the past week. I also tried it out in an oatmeal cookie. While the execution of baking the cookie went a little awry (I tried frying it like a pancake because I didn’t want to wait for it to bake in the oven), it still tasted really good- especially with some chunky peanut butter on top! I based this creation on this recipe from the Powercakes website, but I used a chopped up Brownie Questbar as chocolate chips instead. It all came together quite nicely.

 

I am always looking for new ways to use pumpkin in baking or recipes, so let me know if you have other ideas J

I have also been using the fall weekends to build and experiment with other recipes as well. One of my new go-tos for a weekday meal has been a spanakopita/ Greek inspired quinoa bake. I based this recipe off of a side dish my girlfriend Leanna used to make, but made a couple changes to make sure that it included the right amount of carbs and protein I needed for a mid-morning snack. I also started baking it as a casserole so I could easily slice and package up individual servings to heat and eat at work. It’s a pretty simple recipe with only a few ingredients, but is full of flavor and can be adapted to suit any macros or particular tastes. Enjoy!

Spanakopita Quinoa Bake

Ingredients (for 6 servings):

·         240g uncooked quinoa

·         1 bunch (about 6) green onions

·         3-4 cloves of raw garlic (or to taste- I like a little bit more)

·         300g raw spinach (about one of the big boxes)

·         ½ bunch of fresh dill

·         ½-1 lemon, juiced

·         1 ½ cups egg whites

·         To taste- black pepper and garlic powder

·         1 ½ cup dry cottage cheese

Instructions:

1. Cook quinoa according to package directions.
2. Dice up green onions and garlic. Sautee in a pan sprayed with Pam.
3. Once onions and green onions are soft, add in spinach to wilt. Remove from heat.
4. Stir fresh dill and lemon juice into onion, garlic and spinach mixture. Set aside.
5. In a large bowl, mix egg whites, pepper, and garlic powder together.
6. Add cooked quinoa to egg mixture. Mix well.
7. Add spinach mixture to quinoa and egg mixture.
8. Pour into sprayed baking dish.
9. Sprinkle cottage cheese on top.
10. Cover with foil and bake at 375 degrees for 25-30 minutes. Uncover and bake another 5-10 minutes or until egg is set and cottage cheese is melted.
11. Remove from oven. Let cool. Slice and serve or slice and store for an easy, re-heatable meal later.

This dish turned out really good! The combo of the garlic, onions, fresh dill and lemon really gives it that Greek-inspired flavor, while the quinoa and cottage cheese provide the carbs and protein to make it a satisfying meal. Options to switch it up a bit include using feta with (or instead of) the cottage cheese, swapping the quinoa with another grain for variety (I’m sure rice would work well!), add different vegetables (like peppers or sundried tomatoes) or change the herb (maybe some oregano?). Endless clean possibilities. Try it out and lemme know what you come up with!

 

XOXO

Jen

Plums, Pancakes and Pizza Recipes (No, Not All Together)

If you have been following my (currently non-existent) WIAW posts over the past few months, you would have noticed that I have been keeping it pretty basic with minimal changes week to week. While I usually love mixing it up, because the summer was so busy, I just didn’t have time to think about it and kept it simple by doing what I already knew. From week to week I knew what I needed to buy, how to prep it and what all the macro (fats, carbs and protein) counts would be. It didn’t require much thinking which is how I needed it to be.

But finally (finally!!) things are slowing down a bit and I was inspired to try something new in the kitchen. This week it resulted in two really yummy recipes J Both provide a good balance between protein and carbs, and both can be modified to fit different macros, tastes and preferences. One is sweet and one is more savoury. Enjoy!

Plum and Zucchini Protein Pancake with Vanilla Icing

This recipe is a small twist in my basic Cinnamon Zucchini Protein Pancake. My parents have a plum tree in their backyard. It grows those delicious sweet and sour prune plums. At this time of year, my mom often makes a plum cake, which I love, so I wanted to find a way to recreate those flavours in a cleaner cake. The answer was a plum pancake J

Ingredients (for 1 large pancake):

Pancake:

• 1/3 cup oats
• 20g vanilla whey protein powder
• 1 tsp cinnamon (or to taste)
• ¼ cup egg whites
• 40g (about ¼ cup) shredded zucchini
• 60g (about 2) soft prune plums
• 5g walnut pieces

Icing:

• 2 TBSP fat free Greek yogurt
• 1 TBSP vanilla protein powder

Directions:

1. Pit and chop up plums. Pre-heat and spray small frying pan. Add plums and sauté on low heat until soft and slightly caramelized.
2. In a small bowl, mix the oats, protein powder and cinnamon together.
3. Add in egg whites. Mix well. Add in zucchini, plum and walnuts.
4. Pour into the pre-heated, (re)sprayed frying pan. Cook for about 3 minutes, flip, and cook other side for 2 minutes (or until done).
5. To make the icing, stir together yogurt and protein powder.
6. Ice the protein pancake with the icing and serve warm.

 

 

 

I also topped mine with some chia prune jam. It turned out exactly as I expected. The pieces of plum in the cake really tart it up, which goes well with the sweet yogurt icing. I’m thinking of tripling this recipe and trying it out in a loaf pan to see how it slices up. A perfect portable, pre-portioned and prepped high protein and carb snack! It could even be used as a pre- or quick post-gym meal.

 

Quinoa Pizza Bites/ Casserole

This recipe started out as a way to satisfy a pizza craving (while meeting my carb and protein counts for the day). While sometimes nothing but a slice will do, other times, it’s really just the flavors I want. This recipe was a way to combine those flavors (tomato sauce, cheese, garlic and oregano) in an easy to prepare and package way for one of my meals during the week.

Ingredients (for 6 servings):

• 180g (1 cup) uncooked quinoa
• 300g spinach
• 6 TBSP tomato paste
• 1 ½ cup egg whites
• 125g (about ½ cup) dry cottage cheese curds
• garlic powder, oregano and black pepper (to taste)

Directions:

1. Preheat oven to 350.
2. Cook quinoa according to package directions. When in doubt, I follow these instructions for quinoa.
3. Wilt spinach in a pan and set aside.
4. In a bowl, mix the egg whites, tomato paste and seasoning together.
5. Add in cottage cheese, cooked quinoa and spinach. Mix well.
6. Drop mixture into sprayed muffin tins or pour into sprayed 9X9 pan.
7. If making muffins, bake for 20-25. If baking in a pan, bake, covered, for about 20-25, then remove cover and bake for another 10 minutes.
8. Let cool and individually portion and package for an easy grab-and-go protein and carb filled meal.

 

This recipe turned out great! My first batch, made into muffins, were a little under seasoned, so I made sure to add more into my second batch, which I baked in a pan. This was delicious and very satisfying as a morning snack throughout the week. Depending on macros and personal tastes and preferences, parmesan cheese can be added to the mixture or melted on top for more flavor. Other “toppings” (like peppers and onions) can also be added into the mixture for different flavors and textures. The variations are endless! I might try a “Greek” inspired mix next time with feta and fresh dill!

And finally, even though I didn’t create this recipe, I had to share! I recently tried this protein and chocolate chip cookie dough brownie and almost died. It was amazing!! It uses a Quest bar, which I have heard a lot about, but haven’t tried out that much. This was a delicious way to eat it though! Mmmm.

XOXO

Jen

WIAW: What I Have Not Only Been Eating, But Also What I Have Been Doing Wednesday

Whoooo hooo! After a brief hiatus, I’m finally back for What I Ate Wednesday, but let’s make it, What I Have Not Only Been Eating, But Also What I Have Been Doing Wednesday. With so much going on, life has just been a little bit cray, cray lately. But first, the food!

Here is what this week’s daily menu is looking like. I’m eating so much/ so often, that I couldn’t fit it all into one collage. Hahaha.

Morning meals and lunch:

 

M1: The same ol’ porridge and eggs with coconut oil. Nope, not sick of this yet. Still a delicious way to start off the mornings.

M2: I like to call this one "frittata in a cup". It’s a new guy on the menu this week. I essentially pack a 2 cup sized Ziploc container full of veggies (well, yams, oats and spinach with some hot chili flakes), then pour a ½ cup egg whites over it all and pop it all into the microwave for a minute. It comes out so yummy. I also top it with a little more coconut oil.

M3: Pre-workout snack. Since I have been going to the gym at lunch to do my weights workout, I eat my pre-workout protein and oat muffin before I go. So easy. Just oats and protein powder mixed with egg whites and baked in the microwave for 54 seconds (exactly). It comes out smelling and tasting like a dreamy piece of chocolate cake. Such a great carb and protein combo.

 

M4: Tilapia, rice and broccoli salad topped with avocado and lemon juice (and more hot chili flakes). This is a slight modification of what I was previously eating for lunch. I get my post-weights carbs and protein in the most delicious (and fast) way.

Afternoon and evening meals:

 

 

M5: Chicken, beans and oats. Exactly what it sounds like, but really satisfying for some reason.

M6: Quinoa with chicken and stir fried vegetables. Tonight I topped it with some avocado, but I have also used Udo’s oil.

M7: Chocolate blueberry “ice cream.” One of the best summertime treats. Frozen blueberries blended with chocolate casein and cocoa powder. That’s it. That’s all. But so delicious and a perfect bedtime snack.

So, that’s what’s been going on with my food. As you can see, I have been trying to switch it up a bit, but am still keeping it pretty basic and simple. I like simple. Whatever is easiest for my Sunday prep. Here’s a couple of pics what that looked like on the weekend.

 

 

Training-wise, I have just been keeping at it, doing whatever I can do to get it all in. Right now I am on a 6 day a week weight and cardio plan. As I mentioned above, most days I am able to get into the gym on my lunch break to do my weights workout (it’s legs day tomorrow), and then head right back there after work to get my 30 minutes of cardio in. It may seem a little crazy/ obsessive/ too much to get going to the gym twice in one day (and I do sometimes get strange looks from the staff- haha), but it’s really the best for many reasons:

1. It gets me off my butt and out of the office at lunch which is a nice physical and mental break from sitting and staring at a computer for hours on end;
2. Instead of one long workout, it’s two smaller work outs which, scheduling and timing wise makes it much easier to fit in; and
3. It splits my weights workout from my cardio workout and allows me to properly refuel and recover in between sessions which helps with muscle growth J

See, all good things. I have definitely seen some changes in my muscles. Here's a sneaky shot at the gym. Check out the bicep vein J J NBD.

 

 

 

The downside to the new gym plan- I have to get on public transit after sweating my face off in the gym. I’m still not sure how I feel about this. On one hand I think, “Whatever it takes, no excuses” and “I am still, by far, not the worst smelling person on the skytrain.” And, on the other hand, I am slightly embarrassed and aware that I may just be the second worst smelling person on the train. But, you know what, after years of taking public transit, and tolerating the weird smells and disgusting behaviours of others, maybe it’s my turn to be that person on the train, right?? Thoughts?

Today for cardio, however, I went for a run in the watershed with my dad J Nothing, no treadmill or stepmill or whatever can compare to that. Pure bliss.

 

In other news, since I posted last, I have also been to Chicago and back. Yay Chicago, I love that city!! We had an amazing trip, and the food (we’re talking pizza, deep dish cookie pizzas, and lobster macaroni and cheese) and fun deserves a post of it’s own. I will however, quickly point out that although I may have indulged a little too much, I also kept up with all my training J Our hotel was actually located in an athletic club. #noexcuses

And, the countdown to Vegas is on!! Only 13 more sleeps until I leave. Things are getting real! Photoshoots are booked, tickets to the WBFF Pro Show are purchased (I cannot wait to cheer all the Team Blessed Bodies ladies on plus see all the girls I follow online!! It'll be a who's who of the fitness industry) and pool party is booked! A lot more prep and planning to go, but it is all coming together. More deets soon.

XOXO

Jen

This. Is. It. Peak Week, Show Prep and Post-Show Treats

This is it. Peak week has flown by— fast! I can’t believe that it’s only one more sleep away. While there were some modifications with my training and diet, they probably weren’t what you’d expect (I was surprised!) and they weren’t that bad. Training wise, the only changes were no more cardio after Tuesday (whoo hoo!) and reordering the days of my workouts, all of which resulted in a final legs and abs workout Friday morning. Easy peasy. Knowing it was the final workout, I curled, squatted, and pressed the $#!% out of my legs- and it felt good.

Food plan wise, there were very minimal changes to my diet. The biggest difference was the INCREASE in my calories consumed (mainly carbs and fats). An increase!! And, not just once, but twice. Of course, this wasn’t a dramatic addition, and pretty much amounted to an extra wedge of yam, but still, more is more and I’ll take it. The only other alterations I have made have been keeping food choices simple (think yams, tilapia, and asparagus), balancing every meal (with carbs, fats and protein) and making a real effort to eat every 2 hours (to keep that metabolism up). I have also been super diligent about keeping hydrated.

While I am keeping my food choices simple (which mainly just helps me plan, buy and prep what I need), I am also trying to be creative where I can and using the healthy fats to switch things up. Here’s what I have been able to come up with so far:

For my Friday workout:

Pre-workout: Oats, protein powder and egg white pancake

Post-workout: Oat, yam, egg, spinach and protein powder pancake topped with coconut oil (this, was delicious!)

Other meals throughout the day:

 

Yam and egg white pancake with green beans and chili flakes topped with avocado (again, delicious!)

Spinach and cucumber salad with tilapia and hemp hearts and Udo’s oil dressing

Egg whites with asparagus and yams, topped with coconut butter (which is seriously amazing)

 Pretty much, everything since then has been some sort of combination of the core foods: yams, tilapia and asparagus with different healthy fats (I have many to choose from- avocado, almonds, hemp hearts, Udo’s oil, coconut butter… the list just keeps on going and each can be used to add such a different twist to the dish).

Today was the NPAA Athletes meeting. 

 

It’s an opportunity for all the athletes competing in the show to check-in (I’m #9!), get more detailed information about the show and pick up some cool swag. For me, it was also an opportunity to meet up with the other girls on the team competing in the show.

I’m so excited to be sharing this experience with these amazing ladies. Seriously, to be standing on stage next to each of them is such an honour. I can’t wait.

At the meeting today, I also learned more about the NPAA (Natural Physiques and Athletics Association). What a great organization! I am so happy I decided to compete in this show. Not only did they create an association with an all-natural and holistic approach to competing and healthy living, but Kevin and Wendy are very just endearing individuals. You could tell they really care about the athletes and creating an enjoyable experience for everyone. I am really looking forward to the show tomorrow, and am even excited for my husband and sister who will be watching as it seems there are even some special treats in store for the audience! NPAA has really created such a positive and warm environment to compete in.      

After the meeting, we had some extra time, so the Mr. and I headed over the Steveston for some lunch and just to spend some time together. What a beautiful day down at the water and what a great opportunity to sit back and enjoy some quality time together. Things have been pretty intense and busy lately, so having this break was nice J

Then it was on to tanning. After going through all of this (the training, the sweating, the check in pictures, and now the tanning) I have no modesty left. Hahaha. I can assure you that every square inch, every square inch, of my body was sprayed (my coach even had to left up my bum cheeks to get under there!). The colour is ridiculous (too ridiculous for pictures), but does look good and does make the muscles pop just that much more. I also know that once on stage and under all the lights it won’t look as crazy. In person though, it’s crazy. I’ve already smudged my chest a bit (stupid seat belt) and sleeping tonight should be interesting. Hahaha. These are the things that make me step back and laugh. Never, in a million years did I think this is something I would be a part of, not that there is anything wrong with it, just not something I’d be doing. These are also the things that make me realize how far I have come and how much I love what I am doing.

I know tomorrow will be a blur. Early morning wakeup call (hair starts at 5:00 am!) and show starts at 9:00am. Once the show starts everything will move quickly… and then it’ll be done… and then it will be time for a treat J Ah, yes, the post-show treat. This is the carrot at the end of the stick that keeps you on track when you wanna fall off. Clearly, for those that know me well, my treat will be chocolate. The last show I had a box of Purdy’s chocolate, and they were delightful!

 

For this show, I have a little stockpile of chocolate I have collected since Christmas and will definitely be breaking into that stash. And for dinner, I have made reservations at one of my all-time favorite White Rock restaurants, Cielos, and will be eating like a queen. Another round of bruschetta, anyone?

It’s been interesting this time around. I can honestly say that throughout my whole prep I was never really tempted by anything and never had any strong cravings. I had my eye on the prize and was able to shut out everything else. Sure, there were times it was tricky to stick to it (like family gatherings or birthday dinners) but mostly because of the social awkwardness of it, not because of the the temptation. The only time I found myself wistfully staring at something was at Easter dinner. My mom puts together an amazing spread with all the dishes and her stuffing is the best, hands down, the best. That was the only moment I really felt like I was missing out on something, but she promised to make me a full dinner post-show J Problem solved. Now, however, so close to the end, is when it gets a little bit tougher. Those post show treats are so close, I can taste it… and it makes me want more. LOL. See, that’s my problem. I won’t be able to have just one. Like last time, it’ll be the whole box. Hahaha. But each piece will be deliciously deserved. I’ll be sure to post pics.

XOXO

Jen

It’s a new dawn, a new day and a new week!! For a Monday (and for a morning for that matter), I was feeling unusually good!



Sunrise on the way to work this morning!
Hopefully a sign of things to come this week
#shinebrightlikeadiamond today!

After feeling a little crazy/ overwhelmed last week, I am starting to feel back in control and excited for what the next two weeks will bring. Things are starting to fall into place.

 

For the photo shoot on Saturday, I have my hair, makeup, nail, threading and tanning appointments all booked. And, for the show next, next weekend, I have my hair, makeup, waxing and tanning appointments all booked as well. Yes, it actually takes that much work, and that many people to make me look presentable. In the weeks leading up to a show, things aren’t pretty (again, my poor husband). Preparing for a show is like planning a wedding! There are so many details to coordinate! I still need to figure out the timelines/ schedules for the days of the event, transportation, food options/ menu planning, purchase tickets for the show, pick out outfits and pack up my bag. Seriously, I didn’t put this much time or energy into my own wedding! But, while it is a lot to do (and a lot of expense!), it is all worth it. This is when it starts to all come together. This is when you start to see all the hard work, sacrifice and time and energy invested manifest into what you have been envisioning for months every time you pumped out one more set, or said no to a dinner invite, or passed out on the couch before 10pm. This is the fun part :)

 

A quick weekend wrap up: Sleep ins, protein pancakes, workouts, dinner with (both sets) of parents (and when I say dinner, I mean, I brought my own Tupperware filled with clean eats- which I eat out of off my grandma’s china), Sunday food prep and quality time with the hubby. What more can a girl ask for?

 

I tried a new protein pancake recipe this weekend. Out of zucchini, I subbed in shredded beets to make a chocolate beet pancake. Here’s the recipe:

  

Chocolate Beet Protein Pancake with Vanilla Icing

 

Ingredients (for 1 large pancake):

 

Pancake:

• 1/3 cup oats
• 20g chocolate whey protein powder
• 1 TBSP cocoa (or to taste)
• 1 tsp baking powder
• ¼ cup egg whites
• 50g shredded beets (zapped in the microwave for 45 secs)
• 2 TBSP skim milk
• 5g walnut pieces

Icing:

• 2 TBSP fat free Greek yogurt
• 7g vanilla protein powder
• 1 tsp coconut oil

 

Directions:

1. Mix the oats, protein powder and cocoa together.
2. Add in egg whites and milk. Mix well. Add in beets and walnuts.
3. Pour into a pre-heated, frying pan coated with a non-stick spray. Cook for about 5 minutes, flip, and cook other side for 3 minutes (or until done).
4. To make the icing, stir together yogurt, protein powder, and coconut oil.
5. Ice the protein pancake with the icing and serve warm.

 

It was good! A little less sweet, and more “earthy” if you will, than the zucchini pancake, but still delicious- especially with a little prune chia jam on top. It is also carb and protein packed which I needed after a tough shoulder and tri workout!

 

Only 18 days out! The countdown is on!!

XOXO
J

New Month, New Week, New Food, New Blog!

Welcome to my blog! Since I intended to start posting months ago, let me catch you up…

I am currently just under 5 weeks (5!) out from my first fitness competition of the season. I competed for the first time in November 2012 at the BCABBA Sandra Wickham Fall Classic in BC in the Bikini division. It was an amazing experience. So amazing, that I wanted to do it again- and I am!

This time, I am aiming for Fitness Model. My training program has changed, my food plan has tightened up and body is getting stronger. I look forward to every opportunity, every day, to push it further and do my best. This blog to share this experience with you J (more on that later).

It’s the start of a new month and a new week (sorta, since Monday was a holiday). For me, that means a new meal plan. I spent the majority of my long weekend planning, prepping and piecing together my menu for the week, balancing my nutritional needs across the day to ensure my body gets what it needs when it needs it. Sunday (in this case Monday) food prep helps me stay on track and saves me so much time throughout the week. Once everything is made and put together, I don’t have to think about it again (until the following weekend at least). Everything is just grab and go. No excuses. #keytosuccess

Everything prepped, cooked, and portion for a week of clean meals.

While I usually stick to fairly simple and similar meal plans week to week, this week I started changing things up to accommodate some of my new food plan requirements (such as eating starchy carbs earlier in the day and pre- and post- workout) and to add more variety to my protein, carb and fat sources. This week, I’ll be sharing what my meal plan looks like and how all turns out. I have either tweaked existing recipes or just fully developed my own recipes to fit my nutritional requirements. And, since I am on a fairly specific everything-is-measured-and-weighed diet, little, if any, taste testing gets done while I cook. So, this week may be full of surprises- good and/or bad. Either way, I’ll be sticking to it though :)

A couple restrictions I have to work with while planning and preparing my meals:

1. I work full time and commute 2.5 hours to and from work. That is a lot of time away from home which means my meals must be mobile. Pretty much Meals 1-4 (1-5 on weight days) must be portable. I need to make food that can be stored in tupperware containers, last in the fridge (or freezer) at least 5 days and can be easily assembled and warmed up.

2. While I do eat chicken breast and some (limited) seafood, I do not eat any other meat (it’s not a moral/ ethical thing- I just don’t like it). I also don’t like ground chicken or the taste of chicken reheated. Sometimes, if the chicken is in a soup, I can tolerate it, but it is hit and miss. This forces me to be creative with varying the sources of my protein to ensure I get enough.

3. Everything must taste good. When preparing my meals, taste/ enjoyability always comes first. I am not going to eat something that I don’t like- no matter how good it is for me. There are soooo many delicious options out there, why eat something you don’t enjoy?? Makes no sense to me. I love food and I love finding ways to put things together so that they not only meet my nutritional needs, but also taste delicious.

So, considering all of the above, this is my #mealplan for the week:

Meal	On the Menu	Just So You Know...
M1: Breakfast	Barley and buckwheat porridge	Adapted from Tosca Reno’s Eat Clean Diet Crockpot Porridge
M2: Snack	Tuna baked with oats and flax on a salad of avocado, spinach and broccoli	Spiced up with a hit of siracha sauce and squeeze of lemon
M3: Lunch	Yam and chickpea chicken curry	Made this concoction up… should be interesting
M4: Snack	Egg whites with steamed veggies and hemp hearts	Too easy to be this good
M5: Pre-workout	Chocolate quinoa pudding	Found this on Chelle Stratford’s Recipe for Fitness blog (which I love by the way)
M6: Post-workout/ dinner	Turkey with rice and beets, served over a salad with Udo’s oil	Easter leftovers (thanks mom and mother-in-law!)
M7: Snack (optional)	Greek yogurt mixed with a half a scoop of vanilla casein and strawberries	My ultimate fav! #cleantreat #favouritething

Can you spot all the proteins, healthy fats and complex carbs? I think I did a good job of mixing things up and fitting it all together, but the week shall tell. I’ll let you know how it goes.

Jen