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. 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. Sicilian Tuna Salad |