Make It Macro

A one-stop space to find all of your favorite foods macro style. 

Chicken Bacon Ranch Pasta Bake

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One of my favorite things to tell people who are just starting macros is “yes you can still have pasta and bread” haha. This recipe is a perfect example! When you know what’s going into your recipes, you can make ANYTHING fit! Check out this amazing Chicken Bacon Ranch Pasta Bake. You can sub out some of the ingredients in here to make the macros even better! Go crazy, peeps!

INGREDIENTS:

  • 4 slices bacon, diced

  • 20 oz chicken breast (weighed out raw), cut into 1-inch chunks

  • 1 tablespoon olive oil (Can sub out for cooking spray to improve macros)

  • 1 tablespoon Ranch Seasoning 

  • 8 ounces rotini

  • 1 cup shredded low fat mozzarella cheese

  • 1/2 cup shredded fat free cheddar cheese

  • 2 tablespoons chopped fresh parsley leaves

  • 1 cup Alfredo Sauce (Can sub lower calorie sauce to improve macros)

DIRECTIONS:

  1. Preheat oven to 375 degrees F. Lightly oil a 9×9 baking dish or coat with nonstick spray.

  2. Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Drain excess fat. Transfer bacon to a paper towel-lined plate.

  3. In a gallon size Ziploc bag, add chicken, 1 tablespoon olive oil and Ranch Seasoning, shaking to coat thoroughly. Add chicken to the skillet and cook, flipping once, until cooked through, about 2-3 minutes on each side; set aside.

  4. In a large pot of boiling salted water, cook pasta according to package instructions; drain well.

  5. Add pasta to the prepared baking dish and layer with chicken and alfredo sauce; sprinkle with cheeses and bacon. Place into oven and bake until bubbly and heated through, about 15-20 minutes.

  6. Serve immediately, garnished with parsley, if desired.

Macros for entire dish 205p/212c/107f

Makes 6 servings, each serving 34p/35c/18f

Massaman Curry

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I’m not gonna lie guys, we have been a recipe slump lately! With all the good food from the holidays we are just trying to recover. So I decided to test myself and see if I could macro-fy one of our favorite “treat” or “going out” meals!

And this is what I came up with!

This recipe is definitely on the fattier side of life, but one serving is very manageable.
You could also reduce the amount of potatoes if you wanted to cut carbs a bit. I had mine over riced cauliflower, but you could also have it on it’s own :)

INGREDIENTS:

  • 1 Can Massaman paste (I got this on Amazon)

  • 1 cans lite coconut milk

  • 2T light brown sugar

  • 2T fish sauce

  • 1/2 tsp ground ginger

  • 2T chopped cilantro (use fresh)

  • 1T lime juice

  • 1T Worchestire sauce

  • 200g onion, sliced thin

  • 450g Chicken

  • 500g yellow potatoes, cubed

  • 200g carrots, sliced

  • 30g reduced fat creamy peanutbutter

  • Sriracha sauce (to taste. This is also optional)

DIRECTIONS:

  • Heat up a pot on the stove and spray with non-stick spray. Put in the can of Massaman Curry. (open the windows, this stuff is STRONG!) Let it simmer for 3-4 minutes, then add one can of coconut milk and bring to a boil.

  • Add ginger, cilantro, sugar, fish sauce, lime juice, W. sauce and bring to a boil again. Add onions and chicken, simmer for 5-6 minutes or until chicken is white and cooked through.

  • Once the chicken is done, add the second can of coconut milk, add remaining ingredients (potatoes, carrots, peanut butter and hot sauce if desired). Cover with a lid and simmer for 10-15 minutes or until potatoes are soft.

    Serve over rice of cauliflower and enjoy!

MACROS PER SERVING (this recipe makes four servings. You will weigh the entire pot and then divide that number by 4.)

38.5P/65.5C/22F

Enjoy!

Cilantro Chicken Burgers

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You know. Sometimes the simplicity in some things in life just shocks me.

That’s exactly how I felt when I made these freaking burgers. They have like. 7 ingredients. They freeze well. They’re filling. And what else can I say except you’re welcome?

INGREDIENTS:

  • 1 pound ground chicken

  • 1/2 C chopped fresh cilantro ( you can add more if you want. I wouldn’t judge)

  • 1T soy sauce, low sodium

  • 2 tsp garlic powder

  • 2 tsp black pepper

  • 2tsp lime juice

  • 1tsp ground ginger

DIRECTIONS:

  • Mix all your ingredients in with the chicken with your fingers. This recipe makes four patties, so you need to weigh the total of the meat mixture and divide that by 4. Mine weighed out to be 106g each.

  • Weigh/separate patties and either cook in a hot greased pan until pink is gone, or freeze individually for up to 2 weeks!

MACROS PER PATTY:

144Cal/23.5P/.6C/5F

Are you seeing that carb number? ARE YOU SEEING IT? Enjoy!

Thai Carrot Soup

Image from comfybelly.com

Image from comfybelly.com

I recently made a goal to eat 500g of vegetables a day.

That’s a lot of freaking veggies.

So I’ve been looking for a good meal to help me pack them in.

I came across this Thai Carrot Soup from Comfybelly and had to macro-fy it! The standard recipe isn’t bad at all macro-wise, but I wanted to see if I could spin it a tiny bit. The result is an extremely flavorful and VERY filling soup (I had 3 bowls and still ate under 400 calories.) Pair this with a lavash or flatbread and curl up on the couch by the fire!

INGREDIENTS:

  • non-stick vegetable spray

  • 1C chopped onion

  • 1.5 tsp curry powder

  • 1/2 tsp salt and pepper

  • 400g carrot, peeled and chopped

  • 1/4 cup unsweetened coconut milk

  • 2 instant bouillon cubes, chicken

  • 4 cups of water

  • 1T lemon juice

  • 1 tsp grated fresh ginger

DIRECTIONS:

  • Spray a medium-sized pot with your non-stick spray and add in your onions. Sweat them out for about 10 minutes or until they’re translucent.

  • Meanwhile, heat up 2C of water and add in your chicken bouillon cubes. Make sure they dissolve all the way.

  • Add in your curry powder, salt, and pepper to your onions and stir to combine.

  • Add in chicken broth and the other 2 cups of water and carrots.

  • bring to a simmer and cook until the carrots are tender to the touch.

  • Add in coconut milk and lemon juice.

  • Use an immersion blender or stand-up blender to blend the soup. Immersion blender is a little easier because you can do all the soup at once, but if you don’t have one, a regular blender will work just fine!

  • Top with more fresh ground pepper and serve!

  • *You can add cooked chicken to this soup to get more protein. I did and it’s 10/10 delicious!

Macros for the entire pot:

358Cal/7.6P/58C/11F

Taco Pie

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YOU GUYSSSSSS. THIS WHOLE PIE HAS 28 CARBS. AND ITS SO GOOD.

That’s all I’m going to say. That, and it comes together in about 10 minutes and holy wow why did I not make this 10 years ago.

INGREDIENTS

  • 1 pound of lean (97/3) ground beef

  • 1 oz taco seasoning

  • 4 eggs

  • 1/4 C chunky mild salsa

  • 200g fat free cheddar

  • 2/3 C fat free Fairlife milk

  • 1/4 C chopped green onion

  • salt and pepper to taste

DIRECTIONS:

  • Preheat oven to 350.

  • Brown your beef. Drain, add taco seasoning and set aside.

  • Mix together eggs, milk, salsa, green onions, cheese and salt and pepper in a bowl. Stir well. Add in ground beef and mix to combine.

  • Pour into a round glass baking dish and bake for 30 minutes or until eggs are set.

  • Cut into servings and enjoy!

The macros for the entire pie are:

1272Cal/189P/28C/44F

We split it in quarters between my husband and I to make each serving:

318Cal/47.2P/7C/11F


BYE. BEST DINNER EVER.

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Spaghetti Squash Alfredo

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I love pasta. I really do. But one time I looked up the Olive Garden nutrition information for Alfredo Pasta and it had 100g of fat (I KNOW.).. and ever since then I have been on the hunt for a macro-friendly pasta!

To be completely honest, I just barely hopped on the spaghett squash train. I had never tried it until about 3 weeks ago. Now, I have it at least twice a week! This stuff is magical. I’m telling you, it’s the unicorn of vegetables.

Yesterday I whipped up this alfredo “pasta” and an entire plate full was.. wait for it… 21 Carbs.

21! What! Why haven’t I been doing this before??


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Look at it exist! You could easily double or even triple that for dinner and make it fit just fine. And, it’s SO easy!

Okay, enough of my fangirling. But for real, spaghetti squash, you da real MVP.

INGREDIENTS:

  • 1 spaghetti squash (small-medium sized)

  • 1/4 C homestyle alfredo sauce (I used Prego)

  • Non-stick spray

  • Salt, pepper and garlic powder to taste

DIRECTIONS:

  • Preheat oven to 400.

  • Cut your squash in half and scoop out seeds.

  • Spray the inside with your non-stick spray and season with salt and pepper

  • Place cut-side down on a non-stick sheet pan and bake for 35-40 minutes or until the squash is tender.

  • Once baked, use a fork to flesh out the squash. I just drag my fork across the squash and it comes off like spaghetti noodles!

  • Add spaghetti squash to a bowl on a scale (weigh the cooked spaghetti for most accurate macros, and stir in your Alfredo sauce and garlic powder.

Enjoy!

Crockpot Cheeseburger Soup

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I was recently approached by a dear friend who said “why don’t you have more soups on your website??”

So. Here we are. A soup for you! It’s getting chilly here in UT with Fall rolling down into a brisk Winter, and let me tell you, this soup absolutely hit the spot! It comes together so quickly and simmers all day in a crock pot, filling your house with some cheesey goodness! You’re welcome!

INGREDIENTS:

  • 1lb 97/3 lean ground beef, browned and drained

  • 3C low sodium chicken broth.

  • 1C Fairlife Skim Milk

  • 3/4C chopped onion

  • 8oz can Rotel tomatoes and diced green chilis, drained

  • 16 oz 2% Velveeta Cheese

  • 12 oz yellow potatoes, cubed

DIRECTIONS:

  • Brown your ground beef and drain.

  • Toss all the ingredients in a crock pot, set on low for 8 hours and let it go! Once you have about an hour left, cube up the Velveeta and toss it in as well. Stir.

Seriously guys. That’s it. That’s all you do! And you’re going to die at the macros. One serving is 2 Cups (two bowls or one BIG bowl)

359Cal/35.7P/28.5C/12F

This recipe makes 10 cups, so you could easily serve a family of 5 with this, or save some for later! (or double up on servings like I did!) Enjoy!

Macro Meatloaf

Image Credit to recipetineats.com

Image Credit to recipetineats.com

Sometimes. A girl’s just gotta have her meatloaf, okay? There’s nothing that says “home” to me more than a good meatloaf and some mashed potatoes. My mom still makes the very best, so I don’t even try to compete with those. But I did come up with a good macro friendly meatloaf that comes together easy, AND meal preps well!

INGREDIENTS:

  • 2 pounds 93/7 learn ground beef

  • 8 oz chopped white onion

  • 1 1/2C whole wheat bread crumbs

  • 1.4C Ketchup

  • 1 egg white

  • 1/4 cup fat free milk (Fairlife)

  • 1/4 tsp salt

  • 1/4 tsp pepper

  • 1/2 tsp seasoning salt

GLAZE:

  • 1C Heinz Ketchup

  • 1/4 C Walden Farms Honey Mustard Dressing

  • 2 tsp brown sugar

INSTRUCTIONS:

  • Preheat oven to 350

  • Brown onion slightly in a pan with vegetable oil spray, and then combine all ingredients in a bowl.

  • Work the ingredients with your hands to make sure everything is mixed properly.

  • Place in a greased loaf pan and bake for 1 hour, applying the glaze halfway through.

Macros per 1/6th (Weigh the cooked loaf in grams and divide that number by 6 for the most accurate serving)

298Calories/34P/19C/9.1F

Chicken Parm Casserole

Image Credit to normalcooking.com

Image Credit to normalcooking.com

I came across this Chicken Parm Casserole recipe a while ago, and wondered if there was a way to make it a little more macro friendly! I tweaked and toyed around for a little bit, and now I’m happy to announce I have a solid, high protein, low fat dinner option for you!

INGREDIENTS:

  • 600g Chicken

  • 660g (one jar) of Light Smart Italian Sauce by Prego (bottle says low calorie in blue letters on the front)

  • 1C Shredded Parm

  • 80g fat free cheddar cheese

  • 1C Panko Breadcrumbs

  • 1.5 tsp Italian Seasoning

  • Vegetable Oil Spray

DIRECTIONS:

  • Preheat oven to 425.

  • Cut chicken in to 1” cubes and cook on the stove with salt, pepper and garlic powder.

  • Grease a 9x9 pan, and combine the chicken with the sauce, then pour that into the pan.

  • Top with cheeses.

  • In a small bowl, combine breadcrumbs and italian seasoning, then spray with vegetable oil until damp.

  • Spread evenly over chicken in the pan and broil for 2-3 minutes or until breadcrumbs are golden brown.

Macros for one serving (1/4 of the pan): 283calories/36P/21C/6.3F

Sweet Chii

*Image credit to chowhound.com

*Image credit to chowhound.com

This recipe is so easy and honestly gave my husband and I a nice change of pace! The weather is getting colder here in UT and I was craving something warm and filling for dinner. I read on Pinterest that people were simmering their chili with brewed coffee... and you know how much I love coffee.. so I had to give it a try!


Ingredients:
•1 pound 97/3 ground beef
•100g chopped white onion
•50g chopped red bell pepper
•1/2 T garlic
•1/2 cup brewed coffee
•1/2 can of chili beans
•1/2 can of mild diced green chili’s
•1/2 can diced tomatoes
•1/2 can tomato paste
•1 C. Water
•1/8 tsp cayenne
•1 tsp sucralose
•1/4 tsp oregano
•1/2 tsp salt
•1 tsp cumin
•2 T chili powder
•1/4 tsp smoked paprika
•1/4 tsp white pepper .
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Brown meat with onions, peppers and garlic and let simmer until meat is cooked all the way through. Drain the fat, then add everything else and bring to a simmer. The longer this simmers, the better it is! We topped ours with light sour cream and fat free cheddar. .
.
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Macros for the ENTIRE POT: 1011calories/109P/82C/28.3F. I divided this into four servings at 333g each, but you can double the recipe or split the pot to fit your families needs! Such a great option for a high protein dinner that keeps you warm in these chilly fall evenings! You can also easily double this recipe to feed more mouths! :) Enjoy!

CrockPot Chicken Enchiladas

Image Credit to Inspired Taste

Image Credit to Inspired Taste

This recipe is a super high protein and delicious option that you can throw in the crock pot and let it go all day! Assembly is quick and the bake time is next to nothing. You’re welcome!

INGREDIENTS:

  • 600G Chicken

  • 4 oz 1/3 less fat cream cheese

  • 5oz non-fat greek yogurt (One single serve container)

  • 1 C Salsa Verde

  • 6 OLE Spinach & Herb Tortillas

Combine all ingredients except tortillas. Cook on low for 6-8 hours. Once cooked, shred chicken and place evenly in tortillas. Place in a 9x13 pan and cover with leftover sauce in the crock pot. Bake uncovered in a 350 degree oven for 30 minutes.

Makes 6 enchiladas. 1 serving is 3.

MACROS: 788cals/93.5P/60C/19.4F

Single Serve Chicken Pot Pie

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I don't watch a whole bunch of TV. But on the off chance I do, it's always sports of cooking shows. (mostly cooking shows). As I was flipping through channels at lighting speed, I heard a talk show host say his favorite lunch is rotisserie chicken pot pie made with cream of chicken. That got my wheels turning, and yesterday I threw in some ingredients and tested out this puppy! And it turned out AMAZING. Drool-worthy, I'm telling you. 

The great thing about this recipe is it can be adjusted to fit your macros. Need more protein? Add more chicken. Want to go easy on the carbs? Less veggies. I had some room for two croissants to top mine yesterday, but it could easily be made with just one. 

WIthout further ado, here's the recipe!

INGREDIENTS:

  • 1/2 Can cream of chicken soup. 
  • 80g rotisserie chicken (this can be adjusted)
  • 60g chopped carrot (this can be adjusted)
  • 45g peas (this can be adjusted)
  • 2 reduced fat crescent rolls (use 1 for lower carb content)

DIRECTIONS:

  • Preheat oven to 350
  • Stir together chicken, veggies and cream of chicken soup. 
  • Place in greased ramekin 
  • Cover ramekin with crescent roll
  • Bake until roll is golden brown, about 20 minutes.*

*If the roll starts to get too brown on top but is still doughy on the bottom, cover with foil for the remaining bake time. 

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Macros for my pot pie with ingredients as listed above: 397Cal/28P/47C/10F

Summer Berry Salad

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I'm a volume eater. Meaning, I love to eat things in excess! Before I found macros, this was obviously a huge problem. I would snack on chips, nutella, and cereal all day long because they were empty calories and I never felt full. Granted, I have a swimmers stomach and could eat all day every day and never feel full, but that's besides the point!

When I first got into macros I was so stoked about making my "cheat foods" fit into my daily schedule. But I slowly realized that those foods are so calorie dense, I wasn't feeling full and satisfied after my meals. So I started incorporating more foods into my day that are high volume, low calorie foods! Enter: This berry salad! 

Most fruits and veggies are volume foods. With the rare exception of grapes and pineapple (lots of natural sugars so they're pretty high up there in carbs) you can eat quite a bit of these foods and not break the macro bank. 

This salad is an awesome option for my volume eaters. And it comes with a secret ingredient! Walden Farms Raspberry vinaigrette . Guys. It's so good. And calorie free! You're welcome!

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This salad can be customized to fit your specific macro needs. I had a bit of fat left for my day so I added in some pecans, almonds and extra feta! But you can absolutely scale this back if you need less of each category. 

INGREDIENTS:

  • 95g baby kale and spinach mix
  • 155g strawberries, diced
  • 127g mandarin oranges
  • 10g pecans
  • 28g crumbled feta
  • 14g smoked almonds
  • Walden Farms raspberry vinaigrette 

DIRECTIONS:

  • Combine all ingredients in massive bowl and ENJOY!

Macros for entire salad (if you include all the feta and nuts!)

381Cal/13P/36C/21F

If you remove the almonds and pecans and stick with just the feta, the macros are:

224Cal/9.3P/32.5C/6.3F :)

Spinach and Artichoke Stuffed Chicken

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I've been on the hunt for some awesome dinner recipes lately that don't break my macro bank. I drummed this recipe up tonight and I couldn't be more stoked about it! I served it over garlic and chive mashed potatoes (I know). And it was fantastic. 

The prep for this honestly wasn't bad. I thawed my chicken in the fridge the night before and made my potatoes in the InstaPot. The entire dish start to finish took me 20-25 minutes! 

The only tricky thing about this dish is the size of the chicken breast you use. You'll need to adjust your macros accordingly. My chickenbreast tonight was 125g, so I'm going to include that in these macros. BUT BE AWARE, macros change depending on the weight of your chicken!

Ingredients:

  • 125g chicken filet (it was about 185g raw)
  • 50g spinach, fresh
  • 2 wedges of Laughing Cow swiss cheese
  • 25g artichoke hearts, chopped
  • 1/4 C fat free shredded mozzerella

Directions:

  • Preheat oven to 450
  • Place chicken breasts on a cutting board and slice directly in half (this method is called butterflying).
  • Pound slightly with a mallet to thin the chicken out. 
  • Season both sides with paprika, onion powder, salt and pepper. 
  • Set chicken aside.
  • Heat up a medium sauce pan and sauteé your spinach. When it's started to wilt, add in your artichoke hearts. 
  • Sauteé for 2 minutes, then add in Laughing Cow wedges. Stir until melted in.
  • Add in shredded mozzerella.
  • Place mixture inside one chicken breast. (This ingredient list is for ONE stuffed chicken breast. You can double the recipe to make two, or three, or four for the whole family!)
  • Fold closed and stick in toothpicks to hold the stuffing in.
  • Sear in the pan for 3 minutes on each side or until golden brown.
  • Place stuffed chicken breasts on a greased sheet and place in oven for 10-13 minutes or until chicken is done.

You can serve this dish over potatoes, rice, or just eat it alone!! It's so filling and CHECK OUT THESE MACROS GUYS

MACROS PER SERVING (one chicken breast)

43P/7C/4F

OK. I DIE. MIGHT EAT THIS FOREVER. 

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Eggroll In A Bowl

*Picture from Jay's baking me crazy cause his camera skills are WAY better than mine

*Picture from Jay's baking me crazy cause his camera skills are WAY better than mine

I think we may have hit a new record for a recipe request with this guy! I posted this recipe on my personal instagram a few days ago as I was making it for dinner, and I got soooo many messages asking how to make it! Well, here you go! Eggroll in a bowl is such an easy dinner that comes together in minutes. Packed with veggies and ground chicken, the protein is through the roof as well!

INGREDIENTS:

  • 1 pound ground chicken
  • 8oz shredded carrot
  • 4C chopped/shredded cabbage
  • 2 tsp minced garlic
  • 1T sesame seed oil
  • 1/2 c soy sauce
  • 4T chopped green onion
  • 1 tsp minced ginger, raw

DIRECTIONS:

  • Cook ground chicken in wok on the stove
  • once cooked, add in carrots & cabbage. Simmer for 3-4 minutes or until cabbage has wilted down
  • add in garlic and ginger, simmer for 2 minutes.
  • add in soy sayce, and a little salt and pepper to taste.

Add green onions for a garnish or some spicy mayo on top if you have some extra fat macros left! 

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MACROS PER SERVING (this recipe makes 4 servings)

214Cal/29.2P/11.2C/4.5F

Meal Prep Taco Bowls

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Okay how cute are these taco salads? Here we are, just on another meal prep kick for our Macro Monday tips! 

Macros per bowl: 219 Calories
35P/4F/8C

Ingredients:
4oz Extra Lean Ground Turkey Taco Meat
2C Romain Lettuce
2 TBSP Salsa
2oz Fat Free Greek Yogurt
2 TBPS Low Fat Mexican Cheese

Directions:
Brown turkey in a skillet and sprinkle in taco seasoning. Separate into 4oz containers (weigh the turkey after its cooked) and add in your condiments. Take these to work for a quick easy meal!

Cowboy Casserole

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Would you believe me if I told you...

my husband and I had this dish once a week for the first year we were married? It's delightful. I used to make the cornbread from scratch and melt butter on the top... but once we got into the whole CrossFit thing and macros, I just couldn't justify the massive amount of carbs this dish was. 

BUT THEN. I was cruising the isles at my local grocery store (sometimes I do that in the evenings when it's basically empty. It's very therapeutic.) and stumbled across KODIAK CAKE CORN BREAD MIX?!?!?! WHAT! Some tears may have been shed. It's true. 

 

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So I decided to take a stab at a MakeitMacro version of this awesome dish! It turned out pretty awesome! Each serving is only 381 Calories! Boooyaahhh. 

Ingredients:
For the filling:

  • 1 lb lean ground beef (I use 90/10)
  • 1/2 cup onion, chopped
  • 3/4 cup Salsa
  • 1/3 cup mild cheddar cheese
  • 90g corn
  • 1/2 cup black beans

For the cornbread topping:

  • 100g Kodiak Corn Bread Mix
  • 1 egg
  • 1/3 cup fairlife skim milk

Directions:

  • Preheat Oven to 350
  • Brown the meat, drain, then throw back in the pan and add corn, onions, beans and salsa. 
  • Season with salt and pepper
  • Put in greased 9x9 pan and top with cheese
  • Mix cornbread mix with the egg and the milk, then pour on top of meat mixture.
  • Bake 15-17 minutes or until toothpick comes out clean*


*note, the Kodiak mix is a little different than your standard and doesn't brown on the top. Keep an eye on it so it doesn't bake too long and dry out! 

Macros per serving (the pan makes 4)
381 CAL 35P/33C/12F

I usually give myself two servings of this because I have no self control, but I bet this would be AMAZING as a mealprep option! Enjoy, fam! 

Sam

Crockpot Chicken Noodle Soup

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It's Flu Season, people!

I was out with a nasty virus last week and my stepmom brought over an amazing chicken noodle soup that absolutely hit the spot. I wanted to recreate it for you guys and the macros on it are incredible! Best part is you can just throw this in the crock pot and let it do it's thing for 8 hours, and then enjoy! It's the best meal for when you're feeling under the weather or just want something quick and easy!

Ingredients:

 

  • 6 Cups Chicken Broth (low sodium)
  • 6oz egg pasta (any)
  • 450g chicken
  • 2 cups (295g) chopped carrots
  • 2 celery stalks, chopped
  • salt and pepper to taste
  • 1 C water
  • ground ginger
  • thyme, to taste
  • basil, to taste
  • parsley, to taste

Directions

  • Place all ingredients but the pasta in your crockpot and cook on low for 7.5 hours. 
  • After 7.5 hours, take out chicken and shred. Add in pasta, and cook in the crock pot for an additional 15-20 minutes or until noodles are done. 
  • The noodles will soak up some of the cooking liquid, so this is when you add in your cup of water.
  • Warm through and enjoy! 

Serving size: 1 cup. 165Cal/16P/22C/1F

 

Chicken Fried Rice

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We love asian food over...

here. Especially if its a dish that's easy, comes together quickly and doesn't make a crap ton of dishes! This chicken fried rice is such a great option for a quick meal. Feel free to garnish with green onions or maybe even some spicy mayo if you have some extra fat to spare!

Ingredients:

  • 1.5 cup (150g) long grain white rice (I use instant rice)
  • 200g chicken
  • 1/2 cup white onion, diced
  • 80g peas
  • 95g carrots, diced
  • 1 egg
  • 2 T low sodium soy sauce
  • 1/2 tsp minced garlic
  • 1 tsp sesame oil

Directions:

  • Cook your rice and set aside.
  • Cube chicken and get it cooking in a pan. Once it's almost done, add in your onion, carrots and peas.
  • Cook until most of the moisture is gone from the pan.
  • Add in garlic and sesame oil, then move all of your veggies/chicken to one side of the pan.
  • Crack an egg in the pan and scramble. Once it's scrambled, mix in with the rest of the pan.
  • Throw in cooked rice and soy sauce and toss to coat.

 

Recipe makes 4 servings. Servings are about 1.5 cups but I just divide the pan in quarters. 

Macros per serving: 252Cal/18.5P/38C/3F

Crockpot Beef and Broccoli

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This recipe is so...

easy it makes me cry a little. All you do is throw everything in the crock pot and turn it on low for 6 hours! At the very end you throw in some broccoli and a liiiiitle corn starch, but it's so worth it! I always eat this dish over rice, but honestly, it's so good it could be eaten by itself. The recipe makes three servings, 1.5 cups per serving. Enjoy! :) 

Ingredients:

  • 1 pound boneless beef chuck roast OR thin sliced "fajita style" beef
  • 1 cup beef broth
  • 1/2 C low sodium soy sauce
  • 1/3 C dark brown sugar
  • 1T sesame oil
  • 3 garlic cloves, minced
  • 2T cornstarch
  • 4T cooking liquid
  • 2 C frozen broccoli

Directions:

  • Grease crockpot
  • Whisk together beef broth, soy sauce, dark brown sugar, sesame oil and garlic.
  • placed sliced beef in the liquid and toss to coat.
  • Cook on low for 6-7 hours.
  • Once done, combine cornstarch and cooking liquid, stir to combine and put that mixture back in the crock pot. Stir to combine. Add in broccoli and cook on high for an additional 30 minutes or until broccoli is tender.
  • Serve over quinoa, brown or white rice or eat as is!

Macros per 1.5 C:

370Cal/30P/28C/10F