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Meal Prep 2,057 calories

Posted by Wendy Lucas on March 24, 2016 at 6:30 PM Comments comments (0)

Planning my Meals for the day helps me stay healthy and reach my goals.

 

Pictured here is what a 2,057 Calorie Meal Plan looks like.


Photo below --->> this is what Meal 3 (smoothie, post workout or snack) looks like once all blended up (it made 25 ounces of smoothie and I added water to it to make it less thick) yummy!!!



 

Daily Totals:

3 meals, 2 snacks

 

2,057 Calories

244g Carbs

73g Fat

121g Protein

 

Meal 1 (Breakfast)

Natures path Hemp Granola

6 oz Goat Milk

1 Cup Blueberries

2 squares 85% dark chocolate (Never deprive a girl of her Dark Chocolate!!!)

445 cal, 64 carb, 15 fat, 14 Prot

 

Meal 2 (lunch)

Organic chicken thigh

1 full baked sweet potato (around 1 cup or a little over)

1 cup steamed broccoli

1 Tbsp Coconut oil

383 cals, 32 carb, 16 fat, 32 Prot

 

Meal 3: (Snack or Post Workout)

Strawberry Banana Shake with 2 tablespoons gelatin collagen and coconut milk

345 cals, 58 carb, 5 fat, 20 Prot

 

Meal 4 Dinner

Organic chicken breast (usually I have salmon but this is what I made today)

1 cup Jasmine brown rice

1 cup raw spinach

1 cup steamed carrots

15 almonds

468 cals, 56 carb, 11 fat, 37 Prot

 

Meal 5 Snack / Dessert

Greens+ plus Chocolate peanut butter protein bar

260 cals, 25 carb, 13 fat, 15 Prot

 

Besides this I drink lots of water, Chamomile tea (I do not drink Caffeine it gives me the shakes), and drink BCAA's during lifting. I also be sure to add Sea Salt to all of my meals since they are naturally Low in sodium and we need Sodium.

 

hope this helps you!

 

#mealprep #lifestyle #Bodybuilding #fitlife #fitwithwendy #eat #energy #health #fruit #veggies #gelatin #darkchocolate

Homemade Melt-In-Your-Mouth Dark Chocolates {paleo}

Posted by Wendy Lucas on August 13, 2015 at 4:50 PM Comments comments (0)
Homemade Melt-In-Your-Mouth Dark Chocolates
infused with peppermint extract!
{paleo, dairy free, gluten free}

Ingredients:
* 1/2 cup coconut oil
* 1/2 cup cocoa powder
* 3 tbsp. maple syrup (or honey)
* 1/2 teaspoon vanilla extract
* 1/2 teaspoon peppermint extract (optional)

Directions:
Melt the coconut oil in a pan over medium-low heat. Add all of the other ingredients and mix well. Transfer to a pan, I used a muffin/cupcake pan for easy, individual, round pieces of chocolate. Fill them as you desire. Freeze for at least 30 minutes or more. They will pop right out of the pan with a little push. =) 

Enjoy as they melt in your mouth!!!





thanks to Linda for original recipe

Paleo Mint Chocolate Almond Butter Fudge {Gluten-Free - Dairy Free}

Posted by Wendy Lucas on December 11, 2013 at 9:45 PM Comments comments (0)
Paleo Mint Chocolate Almond Butter Fudge 
{Paleo - Gluten-Free and Dairy Free}

recipe re-post from clean-eatz.com

Prep time: 15 mins

Cook time: 3 hours

Total time: 3 hours 15 mins


 all the ingredients mixed together :o Make sure the coconut oil is melted! 


This is the size pan I used - it's like a bread / meatloaf sized pan



Ingredients

⅓ cup Viva Labs #1 Organic Extra Virgin Coconut Oil

⅔ cup Barney Butter Bare Almond Butter, Smooth, 16 Ounce

½ cup Y.S. Eco Bee Farms Raw Honey - 22 oz

½ cup sifted Healthworks Raw Certified Organic Cacao Powder 1lb/16oz

1½ tsp Peppermint Pure Extract Nielsen Massey 2 Ounces

 



Instructions

In a bowl add Almond Butter, Coconut Oil and Honey. Stir together until creamy

Add sifted Cacoa Powder and stir in until mixed well

Add peppermint extract and stir in

Spread fudge mixture into pan (size of a bread pan / meat loaf pan) or Silicone Mold

Place pan/mold into freezer and freeze for 3 hours (I covered mine with foil.)

Cut into squares and enjoy

This needs to stay frozen or refrigerated, if kept frozen the squares will stay separated, if refrigerated it would be best to separate with parchment paper.


Enjoy!  :D

Wendy



Almond Butter Fudge

Posted by Wendy Lucas on November 23, 2013 at 4:55 PM Comments comments (0)


This almond butter fudge recipe is super quick and easy, consisting of only 4 ingredients (which you might already have in your kitchen!). 

No baking required! This fudge recipe is raw! 

Recipe from Detoxinista 

Almond Butter Fudge Recipe:
Makes about 20 1" squares

Ingredients:

1 cup raw creamy almond butter (unsalted)
1/4 cup coconut oil (softened)
1 1/2 tbsp raw honey*
1/2 teaspoon pink himalayan sea salt (or sea salt of choice)

* to eliminate sugar, you could replace the honey with a few drops of liquid stevia instead

Instructions: 

1.) Simply mix all the ingredients together in a bowl (it helps if all the ingredients are room temperature).

2.) Transfer the mixture into a square container or baking dish that has been lined with plastic wrap.  Smooth with a spatula and freeze until solid (about 1 hour).

3.) Remove the fudge by lifting the plastic wrap.  Cut fudge into squares.

4.)  Return the fudge to a sealed container and freeze until ready to eat.

Please note - fudge will melt if left out of freezer. Do not attempt to reduce the amount of coconut oil in this recipe - as this is what holds it together and gives the fudge it's buttery smooth texture/taste. :)

With a consistent exercise program and healthy preparations, you can still indulge and be lean....

Enjoy!

Wendy