Want to eat egg whites, but don't want to spend hours scrubbing out your pans? Try these egg whites in a mug, super healthy and an easy clean up!
Recipe: 1 cup egg whites (100 calories, $0.80) 1 cup frozen spinach (20 calories, $0.33) 1 tsp salt (0 calories, $0.08) 1 tsp smoked paprika (0 calories, $0.12) 1/4 tsp cayenne (0 calories, $0.03) Macros: 2g Carbs/0g Fat/22g Protein Total Calories: 120 Total Cost: $1.36* Directions: Mix ingredients together in a ceramic mug and microwave 2-5 minutes. *Costs may vary slightly, the costs are calculated by taking the average price from Amazon Fresh and dividing the serving size by the total size of the product.
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Okay, okay, this isn't high protein. BUT I've been eating by macros instead of calories lately and I'm always looking for ways to spice up my carb sources! I like to use a fragrant brown rice, like brown jasmine or brown basmati, but you could sub in any rice! This kimchi rice is great with chicken or a fried egg and adds some new flavors (and probiotics) to what have been some boringly bland meals lately ;) Hope you enjoy it!
Recipe: 1/4 cup brown rice (180 calories, $0.14) 2 tbsp kimchi (20 calories, $0.43) Macros: 42g Carbs/1.5g Fat/4g Protein Total Calories: 200 Total Cost: $0.57* Directions: Cook brown rice per package directions. Cool down and mix in kimchi. *Costs may vary slightly, the costs are calculated by taking the average price from Amazon Fresh and dividing the serving size by the total size of the product. A little on the expensive side, but this salad is amazing and totally worth the splurge now and then! The Trader Joes green goddess dressing is SO GOOD and it doesn't steal the show from the salty salmon + sweet apple combo. Grab a bottle or two and thank me later. I threw a pinch of shredded carrots in mine, but I prefer it sans carrot so the recipe below doesn't include them.
Recipe: 1 cup arugula (4 calories, $0.75) 2 oz smoked salmon (100 calories, $4.00) 1/2 medium gala apple (40 calories, $0.37) 2 tbsp TJs Green Goddess Dressing (20 calories, $0.36) Macros: 12g Carbs/8g Fat/11g Protein Total Calories: 164 Total Cost: $5.48* Directions: Wash arugula and add to a bowl, top with chopped apple and salmon and serve with 2 tbsp of green goddess dressing. *Costs may vary slightly, the costs are calculated by taking the average price from Amazon Fresh and dividing the serving size by the total size of the product. The focus of this blog is budget-friendly fitness and because preworkout is my biggest gym-related expense, I decided it was time to start making my own. I love the energy and focus I get from preworkout and I think a large part of my momentum in my early stages of working out came from my preworkout. Once I decided it was time to work out, I drank my preworkout and there was no going back. If you've ever tried preworkout, you'll understand; you have this pent up energy that you just need to work out of your system. When I found out you could purchase bulk supplies on Amazon for much, much cheaper, I decided to start mixing my own. The base recipe ends is less than half the price per serving of premade mixes ($0.40/serving compared to ~$1/serving). An added bonus is that I can control if and how much caffeine I add, so that I can regulate my caffeine intake (I already drink a lot of coffee and caffeine past noon starts interfering with my sleep).
*Disclaimer: Be really, really careful with caffeine powder and follow the recommended dose on the package. Overdosing on caffeine can be lethal and I prefer to leave it out completely from my DIY preworkout. I list it as optional here, but don't give a recommended amount because this will depend on your age and bodyweight. If you choose to add this, do not exceed 200 mg of caffeine per serving and make sure you're staying under 600 mg caffeine per day (so add up those cups of coffee and skip the caffeine if you're close to 600). DIY Preworkout Recipe 1 tsp citrulline malate powder 2:1 (link, $0.15) 1 tsp creatine (link, $0.09) 1/2 tsp beta alanine (link, $0.08) 1 tbsp lemonade powder (link, $0.08) optional: 1 tsp BCAA powder 2:1:1 (link, $0.15) optional: crushed caffeine pill NOT TO EXCEED 200 MG PER SERVING Base recipe: $0.40 per serving A flavorful stew for cold winter nights. Homemade bone broth is super easy in the crock pot and makes this more economical. I like to save veggie scraps in a freezer bag throughout the month and add them to the crock pot with the bones to add even more flavor! Recipe (makes 5 servings):
1 rotisserie chicken (1,400 calories, $7.99) 3 medium zucchini, sliced into thin strips or spiralized (96 calories, $3.00) 2 lemons, juiced (12 calories, $1.80) 1 cup 0% greek yogurt (130 calories, $1.00) 2 tsp salt (0 calories, $0.16) 1 tsp pepper (0 calories, $0.16) Macros: 16g Carbs/6g Fat/38g Protein Total Calories/Serving: 328 Total Cost/Serving: $2.82* Directions: The night before serving, shred chicken as you remove it from the bones and store in fridge. Add bones to crock pot with 8 cups water and cook on low until 1-3 hour(s) before serving soup. Strain the bones out of the bone broth and add broth back to crock pot. Stir in shredded chicken, lemon juice, yogurt, salt and pepper. Cook for 1-3 hour(s) and serve. *Costs may vary slightly, the costs are calculated by taking the average price from Amazon Fresh and dividing the serving size by the total size of the product. Trying to get back in shape after all of the holiday eating, but still craving indulgent food? Try these healthy turkey sliders with sweet potato buns, they're delicious AND low carb/calorie so you can ease back into clean eating in 2018! Recipe (makes 2 sliders):
1/4 lb ground turkey (168 calories, $2.00) 1 tsp light olive oil (40 calories, $0.05) 1 slice tomato (7 calories, $0.07) 1 tsp salt (0 calories, $0.08) 1 tsp paprika (0 calories, $0.12) 1/4 large sweet potato, sliced (28 calories, $0.30) 1 tsp mustard (0 calories, $0.03) Macros: 7g Carbs/14g Fat/23g Protein Total Calories: 236 Total Cost: $2.65* Directions: Preheat oven to 400 and slice sweet potato. Lay flat on a pan and sprinkle with 1/2 tsp salt and paprika. Bake for 24 minutes, turning over once halfway through the cook time. When the sweet potato has 10 minutes left, ball the turkey into two patties and sprinkle with 1/2 tsp salt. Heat oil in pan over medium-high and cook the patties 4 minutes on each side, or until browned and cooked through. Place the patties on a sweet potato slice, top with 1/2 of the tomato slice and 1/2 tsp mustard. *Costs may vary slightly, the costs are calculated by taking the average price from Amazon Fresh and dividing the serving size by the total size of the product. I try to limit my meat consumption, which can be difficult when trying to hit my protein macros. I make this yummy dish on nights I'm craving something meat-free, or to bring to pot lucks as a vegetarian option! Whether you're a vegetarian or not, I know you'll love it! Recipe:
1/2 head of cauliflower (72 calories, $1.50) 1 egg (70 calories, $0.25) 1/2 lemon (10 calories, $0.40) 1/2 small yellow onion (12 calories, $0.48) 1 tbsp capers (2 calories, $0.52) 1 clove garlic (4 calories, $0.10) 1/2 tbsp olive oil (60 calories, $0.08) 1 tbsp butter (100 calories, $0.12) Macros: 24g Carbs/24g Fat/13g Protein Total Calories: 330 Total Cost: $3.45* Directions: Chop the cauliflower and rub with oil. Roast at 450 for 23 minutes. While cauliflower is roasting, add egg to a pot of boiling water and cook for 5-6 minutes. Run cold water over egg after cooking until cool enough to handle, then peel egg and set aside. Put butter in a skillet over medium-high and once melted sauté the onion in the butter 1-2 minutes. Add capers and lemon juice and cook another minute. Once cauliflower is done roasting, add to a bowl and pour butter/caper sauce over it. Serve on a plate and top with your soft-boiled egg. Meal prep: Double (or quadruple) the recipe, storing the eggs in a separate container. Reheat in the microwave at 50% power. *Costs may vary slightly, the costs are calculated by taking the average price from a local market and dividing the serving size by the total size of the product. Blueberry Muffins |