12 WEEKS
G LUT E G U I D E
E B O O K
by
B R I A N A
C H A N D L E R
BRIANA
CHANDLER
H E A L T H
C O A C H
·
M O D E L
·
F I T N E S S
C O N S U L T A N T
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TA B L E O F CO N T E N T S
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W E E K S
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3 _ INTRODUCTION
4 _ NUTRITION
5 _ WEIGHT TRAINING
6 _ CARDIO
7 _ WEEK 1
8 _ WEEK 2
9 _ WEEK 3
10 _ W E E K 4
11 _ W E E K 5
12 _ W E E K 6
10 _ W E E K 7
14 _ W E E K 8
15 _ W E E K 9
16 _ W E E K 1 0
17 _ W E E K 1 1
18 _ W E E K 1 2
19 _ C O N C L U S I O N
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INTRODUCTION
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Welcome all my #brisbabes and #brisboys! I am so happy that you have decided to either start
or continue your fitness journey. Although this training guide will provide insight into how to
train your legs and glutes, the true success will rely in training your mind to challenge yourself when circumstances are less than perfect. Remember, without application of what you
have learned, there will not be results.
To do this training program, you must be willing to step out of your comfort zone & do the
exercises that you might feel less than confident doing. The more you practice them with
proper form, the more these exercises will come with ease. Always focus on your weaknesses
until they become your strengths. Finally, train your mind to have the attitude that you can
achieve anything you desire. You can build your glutes no matter how stubborn that they
might seem. Don’t give up on bettering yourself, the results you seek take time, you must
trust the process & in your own abilities.
This training guide will have three months of workouts for you to accomplish. Take this guide
seriously and you will see results all with time and dedication. I would encourage you to take
pictures (side, front, back) on a monthly basis to track your progress and to keep your goal in
mind. I would recommend taking these pictures near a white wall, so there isn’t background
noise, and the quality of the pictures will be better. You can always snap me for accountability
purposes or to share your progress with me (snap: bribaebee33). If you “half ass” this guide,
expect to have half the ass that you want. I train glutes & legs often because that is the asset
that I want most. I would recommend training lower body two times a week and completing
three high intensity twenty-minute cardio sessions as well. If you are a beginner to the gym,
work up to this expectation.
In addition, if you are struggling to put on weight, you can reduce your HIIT or cardio sessions
to 1-2 times a week. You will be very sore, especially the first few weeks, however strive to
push through. Train your mind to work as hard as you are training your body. You may not
always be motivated, but you can always choose to be disciplined.
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NUTRITION
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You must feed your body correctly in order to see
Gaining muscle occurs when the rate of protein
results as well. Pre-workout and post-workout
synthesis is greater than the rate of protein break-
nutrition are essential to progression. I would recom-
down. BCAA’s reduce the rate of protein breakdown
mend having a protein source & quick acting carbohy-
and increase the rate of protein synthesis. You can also
drates about 30 minutes to an hour before your lift.
purchase BCAA’s in a separate container from whey
protein & drink them during your workout. Protein
Carbohydrates are necessary for athletic performance,
intake for those who weight train can be around 0.8-
and they are not something that you should be fearful
1.0 g/lb. However, if you are leaner or lean and in a
of. They are the body’s major source of energy because
caloric deficit, you can have a slightly higher protein
they are used more efficiently than protein and fats. An
intake of around 1.0 to 1.3 grams per pound of lean
example of a simple carbohydrate would include any
body mass & around 25-35% of your carbohydrate
sort of fruit. Sports drinks such as Gatorade or
intake should be pre/post workout.
Powerade would be beneficial not only because they
contain simple carbohydrates, but also because of the
Overall, I try to follow the 80/20 rule for nutrition
electrolyte content which helps keep the fluid level
which suggests to focus on eating healthy foods 80
balance throughout your body in check & improves
percent of the time while indulging in moderate
performance.
amounts the other 20% of the time. If you feel more
comfortable tracking your caloric intake and macronu-
After your workout, make sure to consume a moderate
trient content for a better sense of control, that is
amount of complex carbs and protein. Complex carbs
perfectly fine as well. It all depends on your preferenc-
consist of three or more sugars and they are fiber-rich.
es as an individual.
Some examples might include vegetables such as
potatoes, rice, beans, and in addition, whole grains. I
To put on muscle you need to be eating at minimum
include some good examples of proteins, fats, and
maintenance level calories, if not a caloric surplus to
carbs in the healthy eats portion of this guide.
ensure you are putting on muscle. The slower you add
in calories for a surplus, the better, as this will minimize
Whey protein is very useful before or after your lift
the amount of body fat you add. Never forget that food
because there are branched-chain amino acids (BCAA’s)
is necessary to grow. Eat intuitively and with respect
in it and it is a fast-absorbing protein.
for your body.
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I N STRU CTIO NS FOR T R A ININ G
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Each week consists of two leg/glute days. There are four supersets for each workout. A
superset (SS) involves two exercises performed, one after the next, with no rest in between.
The supersets that I include consist of a weightlifting exercise generally paired with a
plyometric exercise. This may vary, however. Try your best to keep the workouts that are
superset together, together. However, if one piece of equipment is too far from the other that
you are supersetting with, feel free to switch it out with another exercise from that week.
I always recommend choosing enough weight where it challenges you, you are able to keep
perfect form, and can complete the number of reps assigned. The following workouts are
designed to be high intensity. The rest period should be minimal after each superset in order
to keep your heart rate up and to maximize the amount of calories burned. I would suggest
one-minute rest periods after each superset is complete.
You can use a stopwatch or timer on your phone to ensure that you aren’t taking longer rest
periods than you should be. The workouts are set up so that you rotate workouts every week.
The workouts are repeated every other week. For instance, week 1 & 3 are the same workouts,
week 2&4 are the same workouts, week 5&7 are the same workouts, and so forth.
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CARDIO / HIIT
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Besides working out legs twice a week, I recommend doing cardio three times a week for
twenty minutes. If you have a hard time putting on weight, I would recommend limiting the
number of cardio/hiit training sessions you do to 1-2 times. Remember, it is important to be
eating enough calories so that you can put on muscle while keeping a fit frame. The type of
cardio that will maximize your glute gains is the stair stepper in the interval training setting.
This is similar to high intensity interval training (HIIT). If this machine is not available at your
gym, I would recommend the elliptical, sprints, or incline walking on the treadmill.
To complete HIIT, train your hardest for 20 seconds, then moderate speed for 40 seconds.
Repeat until you have completed the 15 minute duration. If you are incapable of doing the
stairstepper or sprints, I would recommend elliptical or 20 minutes of treadmill walking on
incline instead. As for timing of HIIT or cardio, do whatever works best for you, whether it is
before or after your lifts. In fact, you can even choose to do your HIIT cardio sessions at a
different time of the day than when you weightlift if you feel it is easier on your body. I
encourage you to explore what fits you best as an individual. It is ideal to do your cardio on
days you aren't training legs.
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W O R K O U T
R E G I M E
WEEK 1
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x15 barbell squats superset
(SS) with 4x10 booty kicks side
to side on bench with ankle
weight.
3x15 barbell sumo squats superset
(SS) with 3x15 donkey kicks with
mini loops (each leg).
W A T C H
V I D E O
N O W
3x20 lying leg curls SS 3x5
single lying leg curls.
3x10 curtsy lunges (each leg) SS
3x10 weighted hip thrusts.
3x12 weighted walking lunges
(each leg) SS 3x12 jump squats
w/ ankle weights.
i
W A T C H
V I D E O
N O W
3x15 wide stance leg press SS 3x10
box sqauts.
3x15 weighted lunges w/ kickback
(each leg) SS 3x30 seconds wall sit
(you could add plate on lap for
extra challenge).
3x15 goblet squats SS 3x30 toe
touches.
B E S URE TO PERFO RM WORKOUT 1 AND WORKOUT 2 AT L EAST 3 DAYS A PA RT TO ENSURE PROPER RECOVERY.
COMPLE TE THE E XE RCISE O N THE LEFT TH EN I M M ED I AT ELY D O T HE EX ERCI SE ON T HE RI GHT B EFORE M OVI NG D OW N T HE TAB L E .
W O R K O U T
R E G I M E
WEEK 2
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x15 good mornings (SS) with
4x15 heel sky raises on bench
with ankle weights.
4x10 squat pulses with mini loop
(each way) SS 4x8 side jumps over
bench (returning to starting position
counts as one rep).
W A T C H
V I D E O
N O W
W A T C H
V I D E O
N O W
3x15 straight legged deadlifts
with barbell or weights SS 3x30
jumping jacks.
3x10 weighted lunges (each leg) SS
3x20 squat pulses.
3x10 sumo deadlift with SS
3x10 x jump.
3x12 cable kickbacks (each leg) SS
3x20 pop squats (total).
3x10 weighted step ups SS 3x10
jump lunges (each leg).
3x10 single legged hip thrust SS 3x16
bench stepover.
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W O R K O U T
R E G I M E
WEEK 3
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x15 barbell squats superset (SS)
with 4x10 booty kicks side to side
on bench with ankle weight.
3x15 barbell sumo squats superset
(SS) with 3x15 donkey kicks with
mini loops (each leg).
3x20 lying leg curls SS 3x5 single
lying leg curls.
3x15 wide stance leg press SS 3x10
box jumps.
3x10 curtsy lunges (each leg) SS
3x10 weighted hip thrusts.
3x15 weighted lunges w/ kickback
(each leg) SS 3x30 seconds wall sit
(you could add plate on lap for
extra challenge).
W A T C H
V I D E O
N O W
3x12 weighted walking lunges
(each leg) SS 3x12 jump squats w/
ankle weights.
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W A T C H
V I D E O
N O W
3x15 goblet squats SS 3x30 toe
touches.
B E S URE TO PERFO RM WORKOUT 1 AND WORKOUT 2 AT L EAST 3 DAYS A PA RT TO ENSURE PROPER RECOVERY.
COMPLE TE THE E XE RCISE O N THE LEFT TH EN I M M ED I AT ELY D O T HE EX ERCI SE ON T HE RI GHT B EFORE M OVI NG D OW N T HE TAB L E .
W O R K O U T
R E G I M E
WEEK 4
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x15 good mornings (SS) with 4x15
heel sky raises on bench with ankle
weights.
4x10 side to side squats with mini
loop (each way) SS 4x8 side jumps
over bench (returning to starting
position counts as one rep).
W A T C H
V I D E O
N O W
W A T C H
V I D E O
N O W
3x15 straight legged deadlifts with
barbell or weights SS 3x30 jumping
jacks.
3x10 weighted lunges (each leg) SS
3x20 squat pulses.
3x10 sumo deadlift with SS 3x10 x
jump.
3x12 cable kickbacks (each leg) SS
3x20 pop squats (total).
3x10 weighted step ups SS 3x10
jump lunges (each leg).
3x10 single legged hip thrust SS
3x16 bench stepover
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W O R K O U T
R E G I M E
WEEK 5
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
3x15 wide stance squats with
dumbbells SS 3x1:00 min air jump
rope.
4x10 leg press SS 4x10 bulgarian
split squat with weight.
W A T C H
V I D E O
N O W
3x15 diagonal cable kickbacks (each
leg) SS 3x40 seconds butt kicks.
3x10 reverse lunges (each leg) SS
3x15 lunge pulse (each leg).
3x15 leg extensions SS 3x20 bench
flutter kicks with ankle weights
(total).
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W A T C H
V I D E O
N O W
3x10 sumo deadlifts SS 3x16 hip
abductor on bench with mini loop.
3x12 curtsy lunges (each leg) SS
3x10 booty kicks side to side on
bench with ankle weights.
3x10 Bulgarian split squat with
hop (each leg) SS 3x15 weighted
Bulgarian split squats with pulse
(each leg).
B E S URE TO PERFO RM WORKOUT 1 AND WORKOUT 2 AT L EAST 3 DAYS A PA RT TO ENSURE PROPER RECOVERY.
COMPLE TE THE E XE RCISE O N THE LEFT TH EN I M M ED I AT ELY D O T HE EX ERCI SE ON T HE RI GHT B EFORE M OVI NG D OW N T HE TAB L E .
W O R K O U T
R E G I M E
WEEK 6
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x10 straight leg deadlifts SS 4x45
seconds buttkicks.
4x15 barbell squats SS 4x15 heel sky
raises on bench with ankle weights
(each leg).
W A T C H
V I D E O
N O W
3x15 goblet squat SS 3x10 pop squat
jumping forwards.
3x15 sumo squats with barbell SS 3x15
hip abductor on bench (with mini
loop).
3x20 reverse hyperextension on bench
SS 3x8 180 degree jump squats.
W A T C H
V I D E O
N O W
3x10 weighted lunges can add kickback (each leg) SS 3x20 weighted hip
thrusts.
3x10 weighted step ups (each leg) SS
3x10 (each leg) knee in, knee outs.
3x12 single leg press SS 3x20 calf
raises.
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W O R K O U T
R E G I M E
WEEK 7
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
3x15 wide stance squats with
dumbbells SS 3x1:00 min air jump
rope.
4x10 leg press SS 4x10 Bulgarian
split squat with weight.
W A T C H
V I D E O
N O W
3x15 diagonal cable kickbacks (each
leg) SS 3x40 seconds butt kicks.
3x10 reverse lunges with weights
(each leg) SS 3x15 lunge pulse (each
leg).
3x15 leg extensions SS 3x20 bench
flutter kicks with ankle weights
(total)
i
W A T C H
V I D E O
N O W
3x10 sumo deadlifts SS 3x16 hip
abductor on bench with mini loop.
3x12 curtsy lunges (each leg) SS
3x10 booty kicks side to side on
bench with ankle weights.
3x10 Bulgarian split squat with
hop (each leg) SS 3x15 weighted
Bulgarian split squats with pulse
(each leg)
B E S URE TO PERFO RM WORKOUT 1 AND WORKOUT 2 AT L EAST 3 DAYS A PA RT TO ENSURE PROPER RECOVERY.
COMPLE TE THE E XE RCISE O N THE LEFT TH EN I M M ED I AT ELY D O T HE EX ERCI SE ON T HE RI GHT B EFORE M OVI NG D OW N T HE TAB L E .
W O R K O U T
R E G I M E
WEEK 8
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x10 straight leg deadlifts SS 4x45
seconds buttkicks.
4x15 barbell squats SS 4x15 heel sky
raises on bench with ankle weights
(each leg).
W A T C H
V I D E O
N O W
3x15 goblet squat SS 3x10 pop squat
jumping forwards with band.
3x15 sumo squats with barbell SS 3x15
hip abductor on bench (with mini
loop).
3x20 reverse hyperextension on bench
SS 3x8 180 degree jump squat
W A T C H
V I D E O
N O W
3x10 weighted lunges can add kickback (each leg) SS 3x20 weighted hip
thrust.
3x10 weighted step ups (each leg) SS
3x10 (each leg) knee in, knee outs.
3x12 single leg press SS 3x20 calf
raises
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W O R K O U T
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WEEK 9
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x10 step ups going on to bench
sideways with weight in front of
chest SS 4x12 standing kickbacks
with ankle weights (each leg).
4x10 reverse lunges with weight
(each leg) SS 4x10 curtsy lunge
(each leg).
W A T C H
V I D E O
N O W
4x10 wide stance leg press SS 4x15
leg lifts (with ankle weights each
leg).
3x10 sumo squats SS 3x20 squat
pulses.
3x10 cable kickbacks SS 3x10 diagonal cable kickbacks
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W A T C H
V I D E O
N O W
3x10 stability ball hamstring curl
SS 3x10 reverse hyperextensions
on bench.
3x10 Bulgarian split squat with
weight SS 3x10 bulgarian split
squat pulse.
3x15 donkey kick with mini loop
(each leg) SS 3x10 heel sky raise
with ankle weights
B E S URE TO PERFO RM WORKOUT 1 AND WORKOUT 2 AT L EAST 3 DAYS A PA RT TO ENSURE PROPER RECOVERY.
COMPLE TE THE E XE RCISE O N THE LEFT TH EN I M M ED I AT ELY D O T HE EX ERCI SE ON T HE RI GHT B EFORE M OVI NG D OW N T HE TAB L E .
W O R K O U T
R E G I M E
WEEK 10
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x12 box jumps SS 4x20 squat pulses.
3x10 weighted step ups SS 3x10 step
ups going on bench sideways with
weight in front of chest.
W A T C H
V I D E O
N O W
3x15 good mornings SS 3:45 seconds
wall sit.
3x10 jump lunges SS (each leg), 3x20
lunges pulses with weight in front
(each leg).
3x20 goblet squats SS 3x8 180 degree
jump squats
W A T C H
V I D E O
N O W
3x12 walking lunges weighted
(each leg) SS 3x16 bench stepover.
3x15 leg extensions SS 3x15 straight
legged deadlift with barbell or
weights.
3x1 minute Air jump rope SS 3x10 x
jumps.
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W O R K O U T
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WEEK 11
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x10 step ups going on to bench
sideways with weight in front of
chest SS 4x12 standing kickbacks
with ankle weights (each leg).
4x10 reverse lunges with weight
(each leg) SS 4x10 curtsy lunge
(each leg).
W A T C H
V I D E O
N O W
4x10 wide stance leg press SS
4x15 leg lifts (with ankle weights
each leg).
3x10 barbell sumo squats SS 3x20
squat pulses.
3x10 cable kickbacks SS 3x10
diagonal cable kickbacks.
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W A T C H
V I D E O
N O W
3x10 stability ball hamstring curl
SS 3x10 reverse hyperextensions
on bench.
3x10 Bulgarian split squat with
weight SS 3x10 bulgarian split
squat pulse.
3x15 donkey kicks with mini loop
(each leg) SS 3x10 heel sky raise
with ankle weights
B E S URE TO PERFO RM WORKOUT 1 AND WORKOUT 2 AT L EAST 3 DAYS A PA RT TO ENSURE PROPER RECOVERY.
COMPLE TE THE E XE RCISE O N THE LEFT TH EN I M M ED I AT ELY D O T HE EX ERCI SE ON T HE RI GHT B EFORE M OVI NG D OW N T HE TAB L E .
W O R K O U T
R E G I M E
WEEK 12
W A R M - U P Be sure to include an active warm up before each workout.
WORKOUT ONE
WORKOUT TWO
4x12 box jumps SS 4x20 squat pulses.
3x10 weighted step ups SS 3x10 step
ups going on bench sideways with
weight in front of chest.
W A T C H
V I D E O
N O W
3x15 good mornings SS 3:45 seconds
wall sit.
3x10 jump lunges SS 3x20 Lunge
pulses with weight in front (each leg).
3x20 goblet squats SS 3x8 180 degree
jump squats
W A T C H
V I D E O
N O W
3x12 walking lunges (each leg) SS
3x16 bench stepover.
3x15 leg extensions SS 3x15 straight
legged deadlift with barbell or
weights.
3x1 minute air jump rope SS 3x10 x
jumps
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CONCLUSION
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I just want to reinforce the importance of training your mind to work as hard as your body during this
training. These workouts are designed to challenge you mentally and physically. If you aren’t feeling
challenged, this means you will likely not be changing your physique. If you are able to finish each set with
ease, increase the weight that you are using, add bands and or ankle weights whenever possible. Please
know that I struggle with doing workouts just like any other person does. There are days I don’t want to
lift. There are days I am very sore and would rather stay in bed. There are days I would rather eat brownies
and icecream. This is normal. Do not let your training or nutrition depend on your emotions.
You purchased this guide committing to change. Remember that every time you feel like quitting you
must keep going. Success arrives when you focus on the task at hand and complete it to the best of your
ability. Do each rep, each set, and each workout with purpose! I would love to see your progress with
before and after pictures. Please email me at hello@brianachandler.com or direct message me through
instagram @bribaebee, hashtag #brisbabes, or tag me in your progress pictures.
This glute guide is what you make of it. Knowledge isn’t power, it’s the application of knowledge that is
powerful beyond measure. I have provided you with the tools you need in order to be successful, now go
out and apply yourself in regards to training and nutrition. Work hard & let’s see those results!
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Healthy Eats
E B O O K
by
B R I A N A
C H A N D L E R
BRIANA
CHANDLER
H E A L T H
C O A C H
·
M O D E L
·
F I T N E S S
C O N S U L T A N T
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H E A LT H Y E AT S
What is flexible dieting?
+ Flexible dieting is a diet that isn't restricted in terms of food choices.
+ The primary foci of this diet are the nutrients and caloric intake as
opposed to where you're getting your food from.
+ It is still essential to include nutritious foods as well in this diet.
+ Caloric intake as well as macronutrient intake are dictated by factors
such as activity level, age, weight, gender, and current workout
regime.
What are Macronutrients?
+ Macronutrients consist of proteins, carb, and fats
+ Protein is 4 calories/gram
+ Carbs are 4 calories/gram
+ Fats are 9 calories/gram
How much protein should I consume?
+ It is essential to eat an adequate amount of protein to ensure that
you aren't losing muscle while dieting. Remember that proteins are
the building blocks of muscle.
+ Protein intake while weight training is generally around 0.81.0g/lb. If you are lean and or lean in a caloric deficit protein intake
can be higher at about 1.0-1.3 g/lb.
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H E A LT H Y E AT S
How many fats & carbs should I consume?
+ Fat intake should be around 15-25% of your daily calories, carbs
will take up the rest of your remaining calories (besides your
intake of protein of course).
+ If you have been on a very restricted diet prior to this, you must
slowly increase your calories to prevent gaining too much fat.
What are Micronutrients?
+ Micronutrients are made up of of vitamins and minerals.
+ They help with your body processes, your overall physical and
mental well-being, they help you develop, and they also aid in
preventing heart attacks, strokes, diabetes, etc.
Importance of fiber intake
+ Fiber is a key component of your diet because it helps keep you full
and your insulin levels under control.
+ Fiber can help with your bowel movements and maintaining a
healthy weight
+ Fiber intake should be around 14 grams per 1,000 calories you eat.
+ Too much fiber may cause bloating or may prevent you from
absorbing certain nutrients and minerals, it isn't recommended to
exceed 60g per day.
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Recommendations
+ I recommend eating roughly 80% of your foods from healthy sources, you can also enjoy some
foods that are treats to you as well (ie: icecream bar). I don't believe things should be off limits, I
do believe in balance. When you feel restricted, you want to eat way more than you should & it
can consume you.
+ Make sure to keep an eye on your sugar intake. It is best to have sugar coming from wholesome
sources such as fruit. If you do consume refined or processed sugars, be sure to meet your fiber
intake. It will help you keep your insulin under control.
+ I recommend increasing your carb intake on lower body days & lowering your carb intake on
days you aren't training large muscle groups. When you increase your carbs, it is good to
decrease your fat intake.
i
Helpful tools for dieting
+ Download an app on your phone such as MyFitnessPal, MyPlate, Track, etc to help
with tracking.
+ You can buy a digital scale to measure out foods & plan your meals a day ahead, you could
use measuring spoons and cups as well.
+ Use a scale to weigh yourself and track progress every couple of weeks. Stay consistent
with the time of day in which you are weighing yourself. Mornings are a great time to
weigh yourself (before you eat or drink). If you would rather take measurements, that is
fine as well. Or if you don't desire to do this take progress pictures instead.
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Water intake & other fluids
+ The Institute of Medicine recommends that females consume 91 fluid ounces of water a day.
If you are active, it is a good idea to drink more water. Men can drink around 125 fluid ounces.
+ A good way to check if you are drinking enough water is to check the color of your urine. If it
is yellow, you are dehydrated.
+ Personally, I drink a gallon of water a day which is 128 fluid ounces. If I don't finish it all, I am
not hard on myself. I just make an effort to drink more water the next day.
+ Other drinks I recommend: herbal tea (green tea is great for your metabolism and fat loss),
plain coffee (great for energy levels), and zero calorie drinks.
Useful formulas
+ Harris Benedict formula can be used to calculate your RESTING METABOLIC RATE (RMR).
This is also referred to as your Basal Metabolic Rate, in other words the rate at which you
burn the energy that is required when your body is at rest.
+ RMR for women=655+(4.35 x weight in pounds)+(4.7x height in inches)–(4.7x age).
+ RMR for men=66+(6.23 x weight in pounds) +(12.7 x height in inches)–(6.8 x age).
+ Your RMR is then multiplied by your activity factor, this will give you your maintenance
calories, which is essentially the equivalent of when calories in = calories out.
+ ACTIVITY FACTORS IN GENERAL:
1. If you participate in little to no exercise = BMR x 1.2
2. If you participate in light execise (1-3 times/week) = BMR x 1.375
3. If you participate in moderate exercise/sports (3-5 days/week) = BMR x 1.55
4. If you participate in hard exercise/sports (6-7 days/ week) =BMR x 1.725
5. If you participate in very difficult exercise/sports and physical job) = BMR x 1.9
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Useful formulas
ACTIVITY FACTORS IN GENERAL (cont.):
+
If you are seeking to maintain your weight, you can use this calculated figure for your total
caloric intake.
+
If you are seeking to lose about 1 lb a week, subtract about 300 calories from your maintenance calories. You will being burning calories from your workouts as well to produce a
deficit of at least 500 calories/day which is 3,500 calories per week. On the contrary, If you
are seeking to gain about 1 lb a week, increase your caloric intake by 500 calories per day
to your maintenance level calories. Adjust your macros depending on how easily you
lose/gain weight.
+
Feel free to use an online macro calculator if you are limited on time. I suggest calculating
your intake out from more than one site. Answers for your caloric and macro intake may
vary, so you can take the average of three. Try to make sure that the website you are using
takes into consideration factors such as your age, weight, activity level, etc and are
accurate.
+
Another alternative is to meet with a dietician or nutritionist.
+
A diet that is balanced, is a diet that is sustainable. Eat foods that you enjoy. Don't force
yourself to eat anything just because it is "healthy." For instance, just because broccoli is
healthy doesn't mean you have to eat it if you hate it. Find a different vegetable that you
enjoy eating instead!
+
Try new recipes, experiment with different seasonings, explore a variety of foods and
switch up the ways you prepare them.
+
Everyone's experience with flexible dieting, intuitive dieting, and dieting in general are
different. I encourage you to take the approach that works best for you. You should be full
of energy when you are eating and resting properly!
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LEAN PROTEIN
CARBS
Beyond meat beef crumbles
Rice, Potatoes, Oatmeal,
Beyond meat meatballs
Whole Grain Breads
Chicken, white fish Tilapia, Soy
Quinoa, Beans,
Shrimp
Zucchini Squash,
Salmon
Asparagus, Beans Brussel
Low-fat cottage cheese
Sprouts, Bok Choy Tomatoes,
Greek yogurt
Mushrooms
Eggs
Apples, Pears, Melons
Egg whites
Berries and other fruits
Whey protein
Spinach, Lettuce, Kale
Casein protein
Cereals (mimimize those with
Ground turkey
high sugar)
Ground chicken Bison
FATS
Cheeses
Extra virgin olive oil
Coconut oil
Butter
Almonds
Walnuts
Avocado
Egg yolk
Flax seed
Peanut butter
Almond butter
Flax oil
Pumpkin seed
BEVERAGES
Water
Green tea or other
Herbal Teas
Black Coffee
Kombucha
Probiotic Drinks
Branched Chain Amino Acids
Protein Shakes
Almond/cashew milk
Fruit smoothies
ICE sparkling drinks
Zevia
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1
Hand Method for Portion Control
It is important to think long term, you will not want to track out every food you consume nor weigh your portions out
with a scale. This is more suitable for understanding what you are intaking caloric wise, but after awhile you will know
intuitively how much to eat, what to eat, and when to eat. You will be in better tune with your body.
The hand method is a very convenient way to measure your food group portions. Look at the figure below to understand this visually. Fresh, wholesome & minimally processed foods are ideal. Keep your home full of these so you are
always prepared! Experiment in the kitchen, your meals do not have to be boring! Try out some new seasonings or
recipes for a change. It is important to enjoy what you consume. Learn what meals are efficient to make because life
can get very busy and you want to be able to adhere to a healthy lifestyle. For ideas, glance at the list of sources for
lean proteins, fats, carbs, and beverages.
A serving of
protein
1 Palm
A serving of
vegetables/fruits
1 Fist
A serving of
carbs
1 Cupped Hand
A serving of
fats
1 Thumb
These are the approximate portion sizes per meal (roughly 4 meals/day), these can certainly be adjusted based on
hunger & fullness cues. For example, if you are too full, you will adjust by eating less which means decreasing your
portion sizes. If you are still hungry, you will adjust by eating more which means increasing your portion. If you are
eating less than 4 meals a day, you are going to adjust by increasing your portion sizes at each meal to still reach your
caloric intake. If you are eating more than 4 meals a day, you are going to adjust by decreasing your portion sizes at each
meal. How often you eat is your own personal preference. Your portions can also vary depending on your physical goals.
For instance, if you want to lean out you might decrease your portions of fats or carbs slightly. If you are trying to gain
weight you might increase your portion of fats or carbs. Pay attention to how your body is responding by how you feel
and how you look as well (your results). It is important to be performing well in and outside of the gym.
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1.1
Meal Portions Generally for Women:
1 portion protein
1 portion vegetables/fruits
1 portion dense carbs
1 portion fats
1.2
Meal Portions Generally for Men:
2 portions protein
2 portions vegetables/fruits
2 portions dense carbs
2 portions fats
1.3
Miscellaneous:
Handful: Snacks
Thumbnail: Butters/margarine/oils
Veggies are relatively low calorie so feel free to toss in more greens in your meal if you want!
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2.1
Reflection of Journey
It is important to feel confident in the approaches that you are taking. If your goals are overwhelming, perhaps
reassess your initial commitment(s) and start with smaller goals. For instance, if you don’t feel confident with
working out 5 times a week, you could try 3 instead. After a couple of weeks, it is helpful to go over what went
well with your behavior changes and what didn’t go well. Use the space below to write down your answers.
a.
WHAT WENT WELL WITH TRAINING?
b.
WHAT DIDN’T GO WELL WITH TRAINING?
c.
WHAT WENT WELL WITH DIET?
d.
WHAT DIDN’T GO WELL WITH DIET?
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2.2
Reflection of Journey
It is imperative to indicate what your limiting factors are. A limiting factor is exactly what it sounds like:
whatever may prevent you from reaching your goals. Once you identify what they are, you can create an
alternative approach or solution. Let me provide you with a couple examples: perhaps you excessively drink
Sprite and eat junk food when you are stressed. Try replacing the soda with a healthier alternative like sparkling
mineral water with squeezed lime and lemon juice into it! As for eating junk food when stressed, address the
deeper root to why you are stressed and deal with correcting that. Perhaps you are stressed about a relationship. This might mean that you have to communicate with that person you have issues with. Other limiting
factors might be: skipping meals, not hitting protein intake, lack of rest, ill preparation, a diet lacking flavor and
nutrients, restrictive behavior, choosing to be lazy, and more.
In the figure below, use the left column to jot down what your limiting factors are & and in the right column
write your alternatives/solutions to them.
a.
LIMITING FACTORS
a.
ALTERNATIVE OR SOLUTION
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3
Supplements
The word “supplement” means “to add” or an “addition.” This is the proper approach to using them, they are not
a replacement for proper food or diet. It is necessary to first consult with your doctor & to have the correct
understanding of your personal needs. If using dietary supplements, it is wise to purchase from a reputable and
trustworthy brand.
Protein powder: If possible, get your protein from lean protein sources/ whole foods. I will include a list of
some good protein sources below. Protein powder is not necessary, but it is convenient. Do not overdo protein
powder (1-2 servings a day is ideal). Some days you may find it more challenging to hit your protein intake. This
is when a protein drink or snack would be useful. Personally, I try to have a protein drink + protein snack (aside
from the protein sources listed below) everyday. They help satisfy my sweet tooth & get me closer to hitting
my designated protein intake! There are a variety of different protein powders on the market: whey protein
(more cost effective than whey isolate protein), whey isolate protein (quickly absorbed and goes through more
filtering than whey protein), casein protein (dairy protein that is digested and absorbed much slower- generally
consumed before bed), soy protein, pea protein, brown rice protein (debates of whether it is as effective as
whey protein), a variety of plant based proteins (I have noticed being very satiated taking this type of protein,
may be a compromise in taste), egg proteins etc. Selection of protein powder may vary depending on the diet
you choose (vegan, vegetarian, omnivore, etc).
3.1
Protein sources
·
Greek yogurt
·
Halibut
·
Peas
·
Cottage cheese
·
Sea Scallops
·
Lentils
·
Chicken
·
Tofu
·
Quinoa
·
Lean Ground beef
·
Salmon (also a good source of fat-
·
Ezekiel bread
·
Beef jerky
omega 3s)
·
Nuts (monitor intake)
·
Turkey bacon
·
Milk
·
Chia seeds
·
Ground turkey
·
Edamame
·
Hemp seeds
Meatless meat (meatballs, beef,
·
Rice and beans
·
Spirulina
burgers, etc)
·
Navy beans
·
Peanut butter (monitor intake)
·
Eggs
·
Calico beans
·
Nut butters
·
Tuna
·
Refried beans
·
Tilapia
·
Chickpeas (could have hummus)
·
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3.2
Greens
If you fail to reach your daily servings of greens, this is a supplement you might consider adding into your
regime. A greens supplement will not replace all the benefits of your wholesome fruits and veggies, however a
proper greens supplement will include a variety of phytonutrients (nutrients that come from plants) in it as
well as other vitamins and minerals. Look for greens that include spirulina, cruciferous sources, and chlorella
and make sure there are not added fillers.
3.3
Branched chain amino acids (BCAAs)
Amino acids are simply the building blocks of protein. Essential amino acids cannot be made by the body. BCAAs
are popular among those who train fasted (i.e. fasted cardio) as they are absorbed into the bloodstream quickly
(the BCAAs that come from whey protein can take longer to be broken down and absorbed). In addition,
athletes may take these before, during, or after their lifts for claimed purposes of protein synthesis, muscle
recovery, improved performance, etc. I personally, would not start with this supplement if you are just beginning your fitness journey, but rather focus on consuming lean protein & wholesome foods as well as stay
consistent with your gym routine. If you have the extra cash allowance you could try a sample of BCAAs out
and see if you notice personally notice a difference! I use them, but not on a day to day basis. I may use them on
my higher intensity training days.
3.4
Multivitamin
Multivitamins may aid in the prevent certain deficiencies as well as improvement of bodily processes. It is
generally recommended to avoid taking mega doses. Too much of a certain vitamin can potentially be harmful.
If you are eating a very nutrient dense diet, a multivitamin is not usually necessary.
3.5
Vitamin D
If you are exposed to sunlight frequently, you most likely do not need to supplement with this. Those who
excessively use of sunscreen, spend a lot of time indoors, or live in a polluted area may be at risk for deficiency
of vitamin D, a doctor must test for this & advise accordingly. Benefits of vitamin D may include: maintaining
healthy bones as well as teeth, mood improvement, absorption of calcium, aid in immunity/prevention of
disease, etc. Vitamin D can be found in egg yolks, salmon, shrimp, sardines, liver, mackerel or fortified foods
that include it, etc. It must be consumed in healthy and safe doses, like other supplements it must not be
abused.
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4
Protein Packed Meals that are Efficient and Tasty
I will be sharing some tasty meals that are protein packed and efficient to make. Feel free to get creative in
your kitchen and experiment on your own. On the same note, you do not have to go buy the same brand of
every ingredient that I list. I do not want you to feel like you have to do anything. These are just resources
intended to help you.
1.
Spaghetti with
zucchini noodles (zoodles)
Ingredients list
· Meatballs (homemade or
·
·
·
·
beyond meat)
Spaghetti sauce
Olive oil
Zucchini noodles
Nutritional yeast
· 1 chopped garlic clove or garlic
powder
· Mrs. Dash table blend
· Salt
· Fresh parmesan cheese
This is super simple to prepare. You can buy zoodles that are already spiralized or buy a zucchini spiralizer and
make them yourself. I prefer the thinner noodles over the thicker ones. I bought my spiralizer from Aldi for
roughly $13 in the summertime. Then you can buy some vegan meatballs (Beyond meat is the brand that I use)
and you will cook them over the stove in sauce of choice. You could always make your own, but I prefer to buy
organic spaghetti sauce (ingredients that I can trust) and use that. It is fairly cost efficient and healthy. Once
the sauce and meatballs are nearly done cooking, begin sautéing the zucchini noodles.
I pour some olive oil in the pan (watch amount used here, you can use measuring spoons if you tend to pour
more than the serving size). You can chop up one garlic clove and toss it in the olive oil (or just sprinkle some
garlic powder on the noodles). You can season with table salt or Mrs. Dash table blend as well as nutritional
yeast seasoning. Be sure to stir so nothing burns to your pan.
They should be done cooking in 3-4 minutes and then you can pour some of your spaghetti and meatball sauce
on top. Feel free to sprinkle fresh parmesan cheese on top once you are finished.
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2.
Spicy beef & potato crumbles
Ingredients list
·
·
·
·
Lean beef or Beyond meat beef crumbles
Mini potatoes
Greek yogurt (substitute for sour cream)
Hot sauce (Franks buffalo sauce to mix in)
On the stove, heat up some beef crumbles & cook in a pan until done. Next, take some mini potatoes (you can
buy ones that come with seasoning, I buy from Little Potato Company). I cook mine in the microwave for about
4 minutes, but this may change depending on how many you use. You do not want your potatoes to shrivel up
so keep an eye on them! You can mix in seasoning packet with a little oil or butter to get it to stick (not much).
Utilize the hand method so you don’t overdo the butter/oil! Mix the beef crumbles and the potatoes together
and add 1-2 dollops of Greek yogurt on top. Finally, you can drizzle some hot sauce on top. If you like your food
extra spicy, add some more. Franks buffalo sauce is relatively low calorie so you do not need to be overly
concerned with portion size.
3.
Egg, cheese, & avocado sandwiches
Ingredients list
·
·
·
·
Ezekiel bread or English muffins
2 eggs
½ slice cheese on each egg
⅓ avocado on each sandwich
Cook two eggs sunny side up. I prefer to have the yolk soft, but you can cook it all the way thru if you prefer.
Once it is almost done cooking, take ½ slice cheese (I use velveeta- it is very cheesy!) and put ½ slice on each
egg. Put an English muffin or Ezekiel bread in toaster. Now slice some avocado & set on top of egg. You can
keep the bread open face if you would like or make it into one sandwich.
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4.
Shrimp & asparagus stir-fry
Ingredients list
· Fresh or frozen shrimp of
·
·
·
·
choice
⅓ yellow onion
1/2 a habanero
1 garlic clove
Olive oil
· Rinsed asparagus
· Mrs. Dash Table blend
· Salt
For this all you have to do is devine your frozen shrimp under cool water and throw away the outer covering. I
buy the brand Cape Covelle because they taste better than other frozen shrimp (this is in my opinion, but I can
be pretty picky with what I eat). I rinse them under water once again.
You could always use fresh shrimp if you want! Chop up some yellow onion and half a habanero (if you like a
kick of spice). Feel free to chop up a garlic clove as well. Similar to the spicy egg recipe below. Put into pan with
hot olive oil (or oil of your choice). Add in asparagus (be sure it is rinsed) next to the shrimp and cook together in
pan. Add table blend or salt to season.
5.
Eggs with turkey bacon and
ezekiel toast
Ingredients list
· 2 whole eggs
· Turkey bacon
· Ezekiel toast
In a pot or pan, make your eggs depending on how you like them: sunny side up, poached, scrambled, into an
omelette, cooked thru, hard boiled etc. If you want to save on fats you could do one whole egg and the rest
egg whites. Keep in mind that the yolk does have important vitamins. In another pan add a little bit of olive oil
to pan (remember to utilize portion control) and heat it up bit (medium heat will suffice), always be sure to
watch the stove. Next, take the turkey bacon out of package and lay on pan. Cook each side for roughly 3-4
minutes. This will ensure that the turkey bacon is crispy on both sides. For the Ezekiel toast, pop a slice or two
in the toaster until it is done. You can top with a little bit of butter and healthy jam if you would like. I love
organic raspberry or strawberry jam. The band I usually buy is Full Circle. You could heat up berries instead in
the microwave and put on top of toast if you prefer a “jam” that is more fresh!
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6.
Burrito bowl
Ingredients list
·
·
·
·
Beef of choice
Low sodium black beans
Leaf lettuce
Fresh corn
·
·
·
·
Pico de gallo
Fresh guacamole
Spoonful or two of plain greek
Yogurt (2%)
This is so easy to make! Make sure to start cooking your beef or vegan beef on stovetop. Once it’s nearly done, I
get out my beans of choice (black beans, refried, or calico). I choose something that is lower in sodium and heat
them up in the microwave, you could also do this on the stovetop.
Once this is done, I put a serving at the bottom of my bowl and toss in fresh leaf lettuce on top. Next comes
fresh corn which I steam for about 3-4 minutes in the microwave, but you could also do this on the stovetop as
well if you prefer. Then I add in my beef with some pico de gallo, guacamole, and a spoonful or two of plain
Greek yogurt (2%). Serve and enjoy!
7.
Rice and shrimp with stew
Ingredients list
· Rice (I do two cups rice, but
you can make more or less
depending)
· Rice cooker (optional)
· 1 onion
· ½ habanero
· 1 tomato
· 1 to 2 spoonfuls of tomato
paste
· Mrs. Dash table blend
· Salt
If you do not have one, a rice cooker comes in handy when making rice. You don’t have to worry about the rice
burning or forgetting to stir it. I got mine from Walmart for like $20. I do 1 part rice to 2 parts water. For
example, if you want to make 1 cup rice, you would pour the 1 cup rice and 2 cups water into the rice cooker. I
also add seasonings before starting it. I use Mrs. Dash table blend and a little bit of salt. Devine some shrimp (I
use frozen), but you could do fresh if you prefer. I buy Cape Covelle shrimp for about $6.99 a bag. I get the
medium sized shrimps. You don’t want to do very small ones because they will take forever to take the shells
off. Make sure to rinse them properly. Then in a pan, you will heat some oil of your choice. Dice up ½ an onion
and 1 habanero (don’t pick a huge one), 1 tomato, and 1-2 spoonfuls of tomato paste. You will need enough oil
to actually fry the sauce. Add the shrimp now once the onions are cooked through. Once all the ingredients fry
for 20 minutes or so, you can add in water to make the sauce lighter & less thick. Cook until done & then pour on
top of rice. Remember this will be more spicy than the typical dish so start with less sauce so it’s not overbearing. From there you can always add more.
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8.
Ceviche
Ingredients list
·
·
·
·
”Cooked” Shrimp
1 diced red onion
2 diced tomatoes
Some chopped cilantro (go by
your own preference here for
quantity)
· ¾ cup lime (about 5 limes) and
¾ cup lemon juice (about 3
lemons) for “cooking” shrimp
· 1 avocado
· 2 jalapeños
· Salt
This meal is relatively effortless to make if you’re able to dice some veggies and allow time to let the dish
marinate. If you want it to be fast, you might actually cook the shrimp on stove instead. If not, allow time to let
the shrimp/dish marinate for the best taste.
One “trick” that I use is a food processor for things like onion (which can be hard to cut if you cry easily from it).
If you don’t have a food processor, you can use a blender for it, but do quick “pulses,” do not hold down the
button to blend for a continuous amount of time!
Prepare a bowl of ice cold water to be used later. Start by boiling water on stove. Once the water is boiling, add
in fresh shrimp for roughly a minute. Next, transfer the shrimp to the bowl of ice cold water. Drain the water
once the shrimp are cooled. Slice the shrimp into smaller bite size pieces and place into bowl. “Cook” the
shrimp in lemon or lime juice for a couple of hours. If you prefer to have cooked shrimp, you could always
sautée the shrimp in a pan on the stove instead (although this would change the taste of the dish). In this case,
you would have to squeeze fresh lime juice (about three limes) into the dish. This would be the fastest way to
make it.
After “cooking” add in onion, tomatoes, cilantro, jalapeños, and salt and cover the bowl to allow marinate in
fridge for 1-2 hours. Once done, pull out and add chopped avocado to it and serve with healthy tortilla chips or
bean based chips to scoop this up. Remember to use portion control. If you want to lower your carb intake, you
could cut up cucumber into thinner round slices and use those as your “chips.”
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9.
Chocolate peanut butter oats
(oatmeal + chocolate protein powder +
peanut butter)
Ingredients list
· Rolled oats
· Chocolate protein powder of
choice
· Peanut butter (some people use
powdered peanut powder for a
low calorie option, but I prefer
the real deal & I just use a
tablespoon)
· Water (only if you want it less
creamy) or you could opt for
whey isolate instead
Rolled oats are amazing because they digest slowly, are a good source of fiber, and even have protein in them!
When purchasing the oats, try your best to get the least processed oats. Remember, you can always add
toppings or flavorings to them later. I love to mix my oatmeal with my favorite chocolate protein powder and
peanut butter. If you have whey isolate, the oats will turn out more of a “runny” consistency. I prefer thicker/creamier oatmeal so I just get flavored whey protein concentrate. When you add in the peanut butter, be
mindful that it is higher in calories, so don’t exceed the serving size. One tablespoon should suffice. Mix
everything together in a bowl. If you make your oatmeal in the microwave, I wouldn’t recommend using a
cover on top because it can easily overflow. Keep an eye on it if you want to avoid a messy microwave.
10.
Protein Parfait
Ingredients list
·
·
·
·
Greek yogurt
Protein powder (optional)
Protein granola
Fruit of choice (optional)
Grab some Greek yogurt (you can do plain or flavored), fruit of choice (I love any berry), and some protein
granola and layer into bowl or cup! Be mindful of the amount of granola you use as this is generally higher in
calories. This is a great treat at night because the yogurt has casein in it which is a slow digesting protein and
will keep you full at night! If you want to double up on protein, you can do plain Greek yogurt and mix with your
favorite tasting protein powder! This will make the yogurt thicker and also add flavor to it. Toss your favorite
fruit on top!
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11.
Chicken skewers with vegetable
on side & a fresh fruit bowl
Ingredients list
· Cubed chicken
· Chopped colored peppers (red,
orange, and green)
· ½ habanero
· Red onion
· Yellow onion
·
·
·
·
·
·
Mushrooms
Corn on the cob
Pepper flakes
Olive oil to sauté
Butter (optional)
Salt (optional)
Make sure you chop the meat and vegetables big enough so that they can stay on the skewer when they cook.
Prepare to chop up a variety of colored peppers: red, orange, and green. Also chop some red onion. They need
to be wide enough to be able to poke onto a skewer & thick enough to not fall off. You will also want to buy
chicken breasts and slice them into big cubes. You will alternate putting the pepper, red onion, and the chicken
breast onto a skewer. You can either grill this or cook on stovetop. I prefer stovetop because I add mushrooms
and seasonings in the pan as well. I usually add chicken rub (store-bought), as well as red pepper flakes for a bit
of heat and some salt. After the chicken skewers are cooking for a bit, I will add mushrooms, diced yellow
onion, and ½ a habanero into the pan along with a little bit of oil to sauté them. They will taste amazing
alongside the chicken skewer. Make sure the meat is cooked fully through/ cooked on all sides. If you would like
additional vegetables you can steam some corn. Feel free to add a bit of butter and salt to it. If you love berries,
you can toss some strawberries, raspberries, and blackberries into a bowl and you can eat it as “dessert.”
12.
Blueberry muffin protein
pancakes
Ingredients list
·
·
·
·
1/4 cup milk
1/3 cup oats
1 egg
A little baking powder
· 1 scoop blueberry muffin
protein powder
· Olive oil to spray pan
· Add raspberries
Mix all of the ingredients and use a little bit of coconut oil (½ a tablespoon is plenty to grease the pan). Top with
maple syrup (just a little bit-very calorically dense). If you have no portion control whatsoever with syrup, you
can use a sugar free syrup instead, they are very low calorie-but usually have artificial sweeteners in it, so if
you are sensitive to those, I would opt for maple syrup instead. Feel free to toss some additional berries on top.
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13.
Lemon pepper tilapia with a
side of rice
Ingredients list
·
·
·
·
Tilapia
Olive oil spray
Lemon pepper seasoning
Fresh lemon juice (optional)
· Salt
· Rice or quinoa
· Rice cooker (optional)
This is so easy to make! All you have to do is buy fresh or frozen tilapia. I get mine frozen and just run it under
warm water to thaw it out a bit and cut the package open. You can pat down the fish with towels. Spray the
sheet with some olive oil and set the tilapia directly on top. Next, season both sides with lemon pepper and a
little bit of salt! Stick in oven at about 400 degrees Fahrenheit. Cook until done. The tilapia should be slightly
crispy. You can always squeeze some fresh lemon juice on top for added flavor! Serve with a side of rice or
quinoa (depending on your preference).
14.
Crispy chicken tenders
Ingredients list
· 1 pound chicken (I bought the
·
·
·
·
tenders, or you could slice them
yourself)
2 tablespoons butter
1 and 1/4 cup panko breadcrumbs
1/2 teaspoons paprika
1/4 teaspoon garlic powder
·
·
·
·
·
·
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup oat flour
1 egg beaten
Splash of milk
Parmesan garlic wing sauce for
dipping (I got mine from aldi
brand is Burmans)
Start by heating your oven to 425 degrees. Melt the butter in a pan and mix in panko breadcrumbs (or your
breadcrumbs of choice), cook in pan until the color turns to a golden brown (5-10 mins). Add in seasonings (not
the flour). Pour oat flour into separate bowl. Beat egg in another bowl and mix with a splash of milk. Dip each
tender in flour first, then egg/milk mixture, then finally in the breaded coating. Do this with each tender & place
in glass pan (lightly spray with olive oil). Cook until done (this may depend on your oven). I like to flip them about
halfway thru to make sure they are crispy on all sides. For me it was about 45-50 minutes. Don’t pour the wing
sauce on them, but rather pour into a mini container. You can slightly dip your tenders into the parmesan garlic
wing sauce. Be mindful of your portions. You can also serve them with steamed green beans and mini potatoes
on the side.
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15.
Chicken Tacos
Ingredients list
· Slow cooked chicken or rotis-
serie chicken
· Soft taco shell (look for something that is minimally
processed)
· Taco seasoning
·
·
·
·
·
Black beans
Pico de gallo
Greek yogurt
Cilantro (optional)
Squirt of lime juice (optional)
You can make your own slow cooked chicken in a crock pot or buy rotisserie chicken. I will add some taco
seasoning to this chicken and mix it up a bit. Place the chicken inside a soft taco shell. Heat up some black
beans and put inside shell on top of chicken. Chop up some avocado (⅓-½ avocado). Add in Greek yogurt
(substitute for sour cream). Sprinkle in some cilantro and a squirt of lime juice for added flavor.
Spicy Eggs
16.
Ingredients list
·
·
·
·
·
·
1 habanero
1/2 onion
1 oval shaped tomato
4 whole eggs
Table blend seasoning
Salt
These are amazing for breakfast with a side of toast! I love to make Ezekiel toast in particular. The bread has
sprouted whole grains in it and is satisfying. It is expensive compared to normal bread, however it is very
freezer friendly! Meaning, you can keep it for longer versus having it go to waste on your counter.
Add oil to pan, enough to fry the 3 first ingredients, once these are fried (onion should look translucent) add in
eggs and seasoning until done.
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17.
Berry delicious smoothie
Ingredients list
· Handful or two of strawberries and or raspberries
· Greek yogurt or high protein yogurt (I use one container of Siggis
strawberry and rhubarb yogurt- it has about 12 grams protein in it
and few ingredients overall)
· Milk (you can get milk that has a higher amount of protein in it such
as fairlife milk) or can opt for a lower calorie milk such as almond or
cashew milk (avoid the flavored ones if you are trying to save
calories)
· Unflavored collagen peptides (could switch for whey proteinhowever I find that it messes with the flavor of the shake too
much)
· Ice cubes (add a few if you like your smoothies to be very cool)
Smoothies are an amazing drink option because you can add in many of the protein sources listed above (i.e.
whey protein, casein, spirulina, hemp seeds, chia seeds, milk, Greek yogurt, peanut butter/nut butters, egg
whites, etc). The berry delicious smoothie is one of my favorite drinks to blend up!
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