I have mixed feelings about eating “healthier” alternatives to the treats we love and sometimes crave.
I think it is important we know when we need those macro-friendly versions to keep us on track and even when it is simply better to indulge in the real thing.
And I will personally do both, depending on the situation and even the specific craving.
Because we can find a balance between indulging and staying on track toward our goals. What that balance is though, will be unique for each of us!
Like I LOVE dessert.
Do I need a sweet treat at the end of the night?
No.
But do I want one?
HECK YES!
And especially as the weather warms up, my cravings for ice cream increase.
But I know if I get a pint of…well…anything…that whole pint will be gone.
And then I’ll feel crappy and won’t sleep well from the sugar and have a crappy workout the next day.
Now, sometimes, despite the fact I know this will happen, I still indulge and enjoy. (Balance, right!?)
BUT often I find I just feel better, and stay on track toward my goals, when I swap in a satisfying, but more macro-friendly alternative!
I can make the one serving, satisfy my sweet tooth and even pack in 20 grams of protein!
So if you’re an ice cream fiend too, try this delicious recipe!
Chocolate Greek Yogurt Ice Cream
INGREDIENTS: 2 1/2 oz Fat-Free Plain Greek Yogurt 1/2 scoop Vanilla (or chocolate) Whey Protein 1 tsp Hershey’s Special Dark Cocoa Powder 1/2 cup Unsweetened Vanilla Almond Milk 1 tsp Vanilla Extract 2 tbsp Stevia or sweetener of choice
Blend yogurt, protein powder, cocoa, stevia and almond milk thoroughly.
Place in freezer.
Take out the ice cream after an hour and turn it over gently with a spoon to avoid it becoming one big ice block. Do it again every 30 minutes until it has the right consistency (it should take about 2 hours total).
You can either eat it right away (after the 2 hours) or keep it in the freezer for up to a week. If you leave it in the freezer, take it out 5-10 min before you serve it to let it soften up a bit.
I don’t care what your dietary preference is…Protein is key if you want to lose fat and build lean muscle.
(By dietary preference I mean Vegan, Vegetarian, Paleo, Gluten-Free…)
While you can lose weight by simply cutting calories to some extent that doesn’t guarantee you that lean, cut look we’re usually striving for when we’re trying to lose weight.
To get that lean look, you need to make sure to increase your protein intake while in a calorie deficit.
And for my non-meat eating friends?
It can be a bit more challenging, which is why I wanted to share one of the Vegetarian recipes from my 4-Week Macro Cycling Accelerator.
In a large nonstick, skillet, add half the garlic and ginger, cook for 1 minute, stirring frequently.
Add crumbled tempeh.
Cook for about 7 minutes; only stir 1-2 times (the goal is to attain browning). Add 2 tablespoons coconut aminos and Sriracha, stir to evenly mix.
Cook for another 7 minutes, again, don’t stir too much. Once browned well, set aside.
While tempeh is cooking prepare glaze.
In a small sauce pan, heat honey, 1 teaspoon of coconut aminos and the other half of the garlic and ginger over medium heat. Honey should bubble and boil. Let cook for 1 minute.
Let cool slightly then add sesame oil.
To prepare each wrap, add a bit of carrot, scoop of tempeh mixture to a piece of lettuce and top with a drizzle of glaze. ENJOY!
I believe eating well is a balance…and sometimes that balance even means having no balance aka what I consider “cheat days.”
But for those days you don’t fully feel like indulging but do have a hankering for some of those not so healthy treats, it can be fun to come up with macro-friendly alternatives.
These macro-friendly recipes help keep you on track while still satisfying your cravings so that you don’t want to binge.
They are a great way to find balance with eating well so that you don’t feel deprived and can still stay focused on your goals.
They help you create that oh so elusive LIFESTYLE so many people talk about.
And one of my favorite macro-friendly treats is this Pita Pepperoni Pizza!
No this isn’t the cleanest meal you’ll ever eat, but guess what?! Sometimes you NEED that!
So if you’re craving some pizza but want to stay on track, and potentially trigger worse cravings, try this Macro-Friendly Pizza alternative!
The Pita Pepperoni Pizza
SERVINGS 1-2
INGREDIENTS:
2 pitas (Joseph’s Flax Oat Bran & Whole Wheat Pita Bread)
16 slices Turkey Pepperoni (65% Less Fat)
1/2 cup Mozzarella Cheese Shredded
1/2 cup Italian Herb Organic Pasta Sauce
1/2 cup Ricotta Cheese, Low-Fat
1 tbsp Parmesan & Romano Grated Cheese
Sprinkling of Red Pepper Flakes
DIRECTIONS:
Preheat the oven to 350 and place the pita bread on the middle rack for 3-4 minutes just till it starts to get crispy but not brown.
Then remove from the oven and split the ingredients between the two pitas. I like to measure as I put the toppings on, especially if I’m not eating both at that meal.
Top first with tomato sauce. Then the pepperoni. Then sprinkle with the mozzarella before spooning on chunks of the ricotta. You can also spread the ricotta on if you don’t want bigger chunks.
Place in the oven again on a baking sheet and cook till the edges of the pita start to brown and the cheese is melted.
Then remove from the oven and top with parmesan and red pepper. Enjoy!
You can of course place any other toppings on that you like. Others that are good include olives, onions, spinach, mushrooms…The options are endless! Just make sure to adjust the macros below based on the ingredients you use!
MACROS FOR BOTH PITA PIZZAS:
Calories: 475
Protein: 46 grams
Carbs: 34 grams
Fat: 23 grams
FOR A SINGLE PITA PIZZA….just in case you wanted to be lazy and not do the math ;-):
Calories: 237.5
Protein: 23 grams
Carbs: 17 grams
Fat: 11.5 grams
Ready to strike a balance between indulging in the foods you love and eating clean and according to your goals?
Sick of trying to find a “lifestyle” when most diets force you to cut out the foods you love?
It’s time you learned a bit more about Macro Cycling. CLICK HERE!
Protein is essential but often the macro we focus on least.
But a lack of protein may be the reason we’ve felt hungry on other diets and have not gotten the results we’ve wanted.
Why is protein so important?:
It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength!
And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!
Ok…so you’re now convinced you need more protein.
But how do you get it in if you’re a veggie lover?
That is why I wanted to share this delicious Vegetarian-friendly dish!
Preheat the oven to 425F and place a rack in the middle. Rub a small-medium baking dish with a bit of olive oil and set aside.
Spread cauliflower florets in an even layer on a rimmed baking sheet. Drizzle olive oil over the florets and sprinkle with sea salt and pepper. Roast in the oven 30 minutes or until the cauliflower is lightly caramelized, turning once.
As the cauliflower cooks, in a medium skillet over medium-high heat, saute the mushrooms in 1/2 tbsp olive oil sprinkled with a couple of pinches of salt.
Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook another 4-5 minutes until translucent. Stir in the garlic and cook for another minute and remove from the heat. When the cauliflower is ready, add to the skillet and stir until combined.
In a medium bowl combine eggs, cheddar cheese and yogurt.
Add cauliflower-mushroom mixture. Stir until well combined and turn out into your prepared baking dish. Sprinkle with parmesan cheese and cover with foil.
Lower the oven temperature to 350F. Bake in the oven for 30 minutes. Remove the foil and bake for 10 minutes, until golden around the edges. Sprinkle with parsley before serving.
Ready to eat according to your goals and learn how to get even more out of your vegetarian diet? Want to learn how to increase your protein using COMPLEMENTARY proteins even?
