Just made this recipe today. I wanted my wonderful chocolate protein powder but did not want to just have it with water. I decided to combine my usual serving of sweet potatoes with the protein. Here is the recipe:
You will need:
-100 grams of cooked sweet potato
-2 tablespoons of coconut flour
-1-3 tablespoons of liquid egg whites
-1 scoop of protein powder
-1 tablespoon of sugar free jam
1. Take the sweet potato and mash it up in a bowl. I chose to leave the skin on.
2. Add the protein powder to the sweet potato.
3. Add the coconut flour to the bowl.
4. Add the liquid egg whites and a little bit of water.
5. Mix all ingredients together into a pudding like consistency and keep adding as much water as you need to for the mixture to be smooth.
6. Place the mixture in the microwave for 3-5 minutes.
7. Top with a tablespoon of sugar free jam.
It can be hard to get your meals in at work and it’s not always possible to sit down for 15-30 minutes to eat a full meal. Sometimes I eat my meals at my desk and fortunately I am able to step away to eat most of the time. However; today was really busy and I had to get my last snack in some way. I came up with an idea on the fly. I always strive to get a protein, carb, and fat source at each meal. I decided to combine my protein and sweet potato into a pudding. I took 50 grams of cooked sweet potato, added one scoop of protein, and a little less than 1\4 cup of coffee in a styrafoam cup. I mixed these ingredients together and it came out to be the consistency of pudding. I love pudding but the instant mixes tend to have a lot of sodium. So this was a nice way to get what I like in a healthy way….and it was fast! Here are some ideas you can try for quick meals.
-Pudding made with one scoop of protein and just enough almond milk stirred in. Great in the morning before your workout when you don’t have time to eat.
-1scoop of protein powder with 1\4 cup of dry oats. Add a little water and make a “goo.”
-Add fruit into a container of Greek yogurt. You can even add nuts for a complete meal.
-Mix cooked sweet potato in with protein powder and water and microwave for a few minutes….instant brownie!
These are just a few things I have done to make sure I sneak in a quick meal on the go. No excuses!
Preparing food for the week can be time consuming. I am down for anything that makes the process easier and this is where my handy dandy crock pot comes into play. I cook everything from turkey to chili to collard greens in the crockpot. I buy a lot of meat so I like to make cooking easy. Here is one of my favorite recipes.
Crock pot Chicken
2 lbs of boneless skinless chicken breasts
1 cup of low sodium organic chicken broth
Pour the broth into the crock pot.
Rinse off the chicken and place in the crock pot.
Add seasonings and lemon juice.
Set the crockpot on high for 6 hours.
It is best to do this in the morning and by the afternoon your chicken is ready and you can eat it for lunch or dinner all week.
A very easy to make low-carb snack. Great for pre or post workout.
1 cup of canned pumpkin
5 egg whites
2 scoops of protein powder ( I used chocolate).
1\4 cup of coconut flour
A dash of stevia
1 cup of instant oatmeal
1 tablespoon of Hershey’s dark chocolate baking powder
Heat oven to 350 degrees
Spray muffin tin with non-stick cooking spray
Mix all ingredients together. Add water or almond milk until desired consistency. The mix should be like pancake batter…just slightly thicker.
Bake for 15-20 minutes.
Makes 8 muffins. If you want 12 muffins add more water or milk for a thinner mix.
I am 5 weeks into my prep and I am making very good progress. There have been moments that I get weary or a little worn out. Training alone can be difficult but you have to push through and keep going. You might not have anyone who motivates you and tells you to keep going. If you talk to a lot of competitors you will always hear them say that they had moments where they felt alone. One night I watched an interview with Kai Greene, one of the top bodybuilders in the country. He stated that people think his life is glamorous but don’t understand how lonely the path is. Yes, he does have training partners, sponsors, friends etc… But there are many times, he finds himself alone.
I say all this to encourage you if you feel like you are alone. Don’t despair! You will be just fine if you don’t quit! Be a big girl or a big boy and just do it. Don’t wait for your friends or your spouse to push you because that may or may not happen.
Back to prep…I have lost 10 lbs, so I am at 138. The picture shows 139 because it was taken last week. My average is a 1.5 lb loss per week which is the healthy way to do it. I am meticulous about counting my macros and calories. I have something to prove here and though I may get tired, I am not quitting. I have about 10-12 more lbs to go depending on how I look.
11 weeks to go!
So here is a recipe I created to add into my competition prep. Though the diet is restrictive, I like to play around with the food choices I do have and make different combinations. I absolutely love breakfast foods and could eat them all day. I’m cutting out the oatmeal for now so I need a new breakfast option. Waffles are the perfect replacement!
So here is my recipe for low-carb zucchini waffles.
- 1 scoop of protein powder, I used Dymatize Elite XT Fudge Brownie.
- 3 Large Egg Whites
- 2 tablespoons of coconut flour
- 1 tablespoon of coconut oil
- 2 tablespoons of cocoa powder
- 1\2 of shredded zucchini
- Cooking spray
- Shred your zucchini with a knife or in a blender
- Mix the protein powder, egg whites, coconut flour, baking powder, oil, and zucchini in a bowl. Add as much water as you need for the desired consistency.
- Turn your waffle iron on and spray. Let it heat up.
- Pour mixture onto the iron and cook until done!
- Voila! You have a tasty, low carb, high protein, healthy waffle.
Sometimes it takes years to learn a lesson. We either learn through joy or pain and most people learn through pain. I have twelve weeks left until the competition. For the first four weeks, I kept thinking…” Oh my God, I have this many weeks to go…” Then, I read an article of another competitor who said her coach told her to make the best of her prep time. She can either get through it begrudgingly, or enjoy the journey.
So I am taking one day at a time. But, I am enjoying the journey. I’m being creative with my food, and experimenting with my training. Rather than thinking about being alone, I think about being in control. I have lost 9 pounds which is awesome! And I don’t feel totally horrible. This prep is a part of my life but it does not control my life. That is the difference this time around.